Deadlift
3-3-3

25-20-15-10-5
Double Unders
Press ups

What happens when we pair press ups with pull ups. Thanks Wayne, the mop's in the corner.

Canada's Marilou Dozois Prevost lifts 100kg on her way to winning a gold medal in the womens 53kg category

As well as being part of an Olympic sport, the Clean is the most functional way to get an object from the floor to our shoulders which is why we include it in our training. Not to mention a whole raft of physical benefits and the fun in learning a new skill.

Clean & Jerk

Work up to a heavy single

30-20-10
Low Carry Lunge Walk
Jumping Pull Ups

Lee showing great form at the top of his kettlebell swing

Pinch, punch, first of the month. Take a pinch of shoulder to overhead lifting, mix in some burpees and kettlebell swings, then pack a punch with some gymnastic skill work to see in the start of February.

You’ll be able to register to compete in the Reebok CrossFit Games Open at some point this evening. It’s worth creating an account beforehand anyway.

5 Rounds
5 Shoulder to Overhead
10 Burpees
15 Kettlebell Swings

Ring skill work

Pancake mixture

The recipe is very simple indeed.

2 bananas
1 egg
pinch of salt (my addition to Lucy’s recipe – optional but I preferred it with)
coconut oil/butter for cooking

• Mash the bananas in a bowl and then mix in the egg and salt.
• Heat the fat in a frying pan to a medium heat. I used a non-stick frying pan so I’m not sure how easy they’d be to flip without that handy teflon.
• Add 2 dessert spoons of the mixture to the pan to get a small pancake (easier for flipping).
• Wait until a few bubbles are popping on the top like they do with regular pancakes then flip and cook for another 20-30 seconds.

Be patient, don't flip until there are bubbles popping on the top

These are so simple and delicious. I can’t wait to try them with a few other additions – maybe blueberries, or pecan nuts.

Hard to see scale but this is a small frying pan and the pancake is about 3 inches across

No, not a fight. Just do them and see for yourself!

AMRAP 7 Minutes
3 Deadlift
5 Squat Clean
7 Thrusters

Rest 2 Minutes

AMRAP 7 Minutes
7 Pull Ups
14 Box Jumps
21 Lunge Walk

Steve showing great extension in the box jump

Front Squat
3-3-3-3-3

AMRAP 12 minutes
Run 200m
3 Hang Split Snatch
6 Press Ups
12 Wall Ball

The split snatch sees the bar caught in a lunge position

Heather smiles through the overhead squats

Nancy

5 Rounds
Run 400m
15 Overhead Squats, 42.5kg

Taken from CrossFit.com

Tabata Intervals (20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

Some performance insights from Mark Twight:

• Lying down between exercises lowers HR faster than standing, sitting or walking, indicating better recovery in the short 60 second rest.
  Alternating upright exercise (squat, pull-up) with prone or seated exercises produces lower heart rates, and allows greater overall level of work
• Rowing first reduces reps on all other exercises
• Rowing reps are not seriously affected if done last
• Improvement happens really fast when the workout is done consistently (bimonthly).
• High number of reps may be maintained for greater number of sets as fitness improves. Rep totals do not necessarily improve per set, but now I can do 6 sets of 7 pull-ups rather than doing 11, 8, 5, 4, 4, 4, 4, 4, etc. which suggests that local area endurance and lactic acid tolerance improve with this protocol.

Thrusters
- Work up to a heavy triple

15-12-9
Knees to Elbows
Push Press

Andrea in the rack position

Kieran at the bottom of an overhead squat - the catch position for the snatch

Snatch
- Work on technique or up to a heavy single

5 Rounds
Run 200m
10 Press Ups
15 Kettlebell Sq
Swings