co·or·di·na·tion definition Pronunciation: /(ˌ)kō-ˌȯrd- ə n-ˈā-shən/ Function: n 1 : the act or action of coordinating 2 : the harmonious functioning of parts (as muscle and nerves) for most effective results Merriam-Webster’s Medical Dictionary, © 2007 Merriam-Webster, Inc. CrossFit’s First Fitness Standard There are ten recognized general physical skills. They are cardiovascular/respiratory endurance, stamina, strength, [...]
About Karen
Push (Jerk) Your Limits
This morning we worked on Push Jerk technique and then combined it with some running and front squats for the WOD. Row/Mobility/Warm Up Push Jerk Technique WOD 5 Rounds Run 400m 5 Heavy Push Jerk 10 Front Squats Great determination shown by everyone during a tough workout that was hard mentally and physically.
I say Tabata, you say, oh no…
Push Press Work up to a 5 rep max then ‘Tabata’ (8 rounds of 20 seconds work, 10 seconds rest)… Pressups rest 1 min Ball Slam rest 1 min Knees to Elbows rest 1 min Dumbell Push Press
Hell ‘n’ Back
If you are going through hell keep going. Winston Churchill People who don’t do CrossFit sometimes ask ‘What do you do for Cardio?’. Amongst other things we do Helen. A lung-burning combination of running, weightlifting and gymnastics. ‘Helen’ 3 Rounds Run 400m 21 Kettlebell Swings (24kg) 12 Pull Ups Helen is a great example of [...]
Mixed Bag
A whole smorgasbord of skills and movements for our athletes to get their teeth into tonight, with at least one new movement for everyone. We started with a warm-up borrowed from last weekend’s CrossFit Kids Certification with Bear Crawls, agility drills and sprints. Then 7 Rounds 7 Box Jumps 7 Burpees/Sprawls 7 Situps then 5 Min Double [...]
Across the Board
Out athletes set the bar high tonight with everyone achieving a personal best in every lift. Outstanding efforts and technique all round, well done everyone. 3 Rep CrossFit Total Backsquat 3 – 3 – 3 Shoulder Press 3 – 3 – 3 Deadlift 3 – 3 – 3 We also welcomed Emily for her first [...]
Gently Down the Stream
For 20 minutes: Row 500 metres Rest precisely the time of the previous row Your score is the total distance. Another reminder that we are closed tomorrow and there won’t be any classes. We’re at the first CrossFit Kids certification to be held outside the US! Of course we know that you would rather be [...]
Like Gone Bad
3 Rounds for maximum total reps 1 min Wall Ball 1 min Box Jumps 1 min DB Cleans 1 min Pressups 1 min Row (calories) 1 min Rest Afterwards we had planned on spending some time on gymnastic skills like handstands, L-Sits and Hollow rocks, but everyone was too exhausted from the fantastic effort put [...]
No Classes, Saturday 7th August
Hi everyone, this is on the board at the gym but just to remind you all that we’ll be closed this Saturday as we’re at the CrossFit Kids Certification.
On the Pull
Tonight’s skill work was pull ups in all their many variations. Ring rows, kips, muscle up rows, close grip, wide grip, alternating grip and towel pull ups were amongst the myriad seen tonight. We also welcomed Margaret for her first CrossFit workout. Run/Mobility/Warm Up Skill work – Pull Ups 5 Rounds 8 Pull Ups 10 [...]
