CrossFit Tameside

18th May 2012 – Grace

Karen — Fri, 18 May 2012 22:30:45 +0000

Benchmark time.

For time:
30 Clean & Jerk

17th May 2012 – “James”

Chris — Thu, 17 May 2012 22:16:27 +0000

An insight into a typical Sunday evening at our house…

Karen: We need a workout for James, it should be 3 rounds of 26, 4 and 12 reps.

Chris: OK

Karen: we should put hand release pressups in a workout this week too.

Chris: OK, 26 Hand release pressups,

Karen: Good idea, how about 4 really heavy deadlifts.

Chris: <takes another slurp of wine> Nice. We could make the 12 something else pressy, so there is a lot of pushing, like having a baby.

Karen: OK how about push press.

Chris: urrrgh, OK, sounds good. I’ll change the deadlift to front squat though so we don’t need two bars per person.

Karen: Sweet, that’s gonna suck

Chris: yep. Oh well.

And that ladies and gentlemen is typically how your workouts come into being.

hmmm should that be wall ball or dumbbell thrusters......

“James”

3 Rounds

26 Hand Release Pressups

4 Front Squat

12 Push Press

16th May 2012

Karen — Wed, 16 May 2012 19:40:42 +0000

A CrossFit version of circuit training tonight. How many times could you complete the following exercises in 20 minutes?

As Many Rounds As Possible in 20 minutes of
Run 400m
10 Pull ups
10 Front Squat

15th May 2012

Karen — Tue, 15 May 2012 20:00:48 +0000

Back Squats were followed by a chance to channel Tigger and bounce! Max height box jumps test your nerve and ability to jump hard. Finding a maximum is not so much about vertical leap as it is about being able to quickly open and close your hips. Flexibility and being able to tuck your legs up play a large part in this as you can see from this photo of CFT member Mark.

Mark nails a 40+ inch box jump

Back Squat
5-5-5-5-5 at your designated percentage

Find a max height box jump

14th May 2012

Karen — Mon, 14 May 2012 21:45:01 +0000

We started with a short and heavy couplet combining strength with a high skill movement. This was followed by a chance to work on our Olympic lifting.

a lovely split jerk from our friends at CrossFit Hove

9-6-3
Weighted Pullups
Overhead Squats

Split Jerk
Find a 1 rep max

12th May 2012

Karen — Sat, 12 May 2012 12:00:29 +0000

Interval time in one of our favourite formats. 5 stations, 1 minute on each, 1 minute rest, repeat 3 times.

3 Rounds for Max Reps
1 Minute Dumbbell Thrusters
1 Minute Toes To Bar
1 Minute Burpees
1 Minute Ball Slam
1 Minute Row
1 Minute Rest

A Barbell Thruster

11th May 2012

Karen — Fri, 11 May 2012 20:00:52 +0000

Deadlift doubles and a barbell complex finisher. Engage beast mode and go!

Deadlift
2-2-2-2-2

3 rounds

AMRAP 3 minutes
5 Deadlift
5 Squat Clean
5 Push Press
5 Front Squat

Rest 1 minute

Continue the next round where you finished the previous round.

10th May 2012

Karen — Fri, 11 May 2012 12:07:16 +0000

Firstly we worked on a snatch couplet to improve technique and finished with a short workout that resulted in advanced starfish position – hello intensity!

Technique/Find a max for
1 Snatch Balance
1 Hang Squat Snatch

3 rounds
2 minutes max double unders
2 minutes row for metres

9th May 2012

Karen — Wed, 09 May 2012 20:00:54 +0000

A mile run, 75 kettlebell swings and 75 wallball. Sounds scarier that way. Or does it?

Dame Kelly Holmes on hearing the news that she doesn't have to do swings and wall ball after her 800m run

Run 800m
then
5 rounds
15 KB Swings
15 Wall Ball
then
Run 800m

8th May 2012

Karen — Tue, 08 May 2012 22:42:36 +0000

‘Quangie’ – Quarter of Angie, the CrossFit benchmark. Repeat this as many times as you can in 15 minutes.

AMRAP 15 minutes

25 Pull ups
25 Press ups
25 Sit ups
25 Squats