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So far Jason Sawyer has created 1371 blog entries.

Cheap Shot

Strength

EMOM 10

CGHP + HSC + SCN + PJ

WOD

” Cheap Shot ”

70 Alt DB Snatch (22.5/15)

60 Wall Ball (9/6)

50 Cal Row

40 HSPU

CAP 13

2019-01-23T22:39:52+00:00 23rd January 2019|

Gods Of Heavy Metal

Its that time of the week. Lifting heavy is our Wednesday gig,  so add a little to your loads from last week..and great effort from those that gave CF benchmark Nicole a good crack prescribed. Remember to log your workouts so we can lay check points on the road to awesomeness

Strength 

EMOM 15

5 TnG Deadlift (Build)

5 Bench Press (build)

10 RKBS (AHAP)

WOD

” Gods Of Heavy Metal ”

AMRAP 3

15 Deadlift (100/70)

15 KBS (24/16)

Rest 3 minutes

AMRAP 3

10 Deadlift (120/80)

10 KBS

Rest 3 minutes

AMRAP 3

5 Deadlift (140/90)

5 KBS

Score each AMRAP separately.

2019-01-22T20:38:01+00:00 22nd January 2019|

Nicole

Week 3 of 2019 and another big benchmark hits us early in the year. ‘Nicole’ will challenge your grip strength, and muscle endurance in your upper back and shoulders, with the added stimulus of a high cardio respiratory output from all the running you need to do when your pull ups fail. A fantastic way to test your high bar gymnastics.

Gymnastics

EMOM 15

2/3 Bar Muscle Up

5 m Handstand Walk

10/10 Pistol Squat

WOD

” Nicole ”

AMRAP 20

Run 400 m

Max Pull Up

* as many reps as possible in one set. Must run when the athlete drops off the bar.

2019-01-21T20:35:29+00:00 21st January 2019|

Heave Ho

Before we launch to into high speed Oly lifting or gymnastics we need to ensure our ‘shapes’ are right. As we get stronger we produce more force and the mid line (core) needs to bear that stress. We need to hold these positions at the bottom and the top of the squat and the press in order to ‘engrain’ the shapes required for the brain to blueprint them. The mid line gets a chance to be set and activated.Thats why we pause. Only when when our shapes don’t deviate then we add speed and load…so get pausing and squeeze the core!

Strength/Skill

EMOM 15

5 Strict Toes To Bar

5  Strict def HSPU

5 OHS (build)

WOD

” Heave Ho ”

21-15-9 reps of

Hang Squat Snatch (50/35)

Burpee Over Bar

CAP 10

2019-01-20T20:08:02+00:00 20th January 2019|

Long Rowed to Hell

Classes at 730am and 930am.

PARTNER WOD

” Long Rowed to Hell ”

80-60-40-20

Cal Row

20-40-60-80 reps of

Alt DB Snatch (22.5/15)

One person works at a time

Divide reps equally between both partners

2019-01-18T20:05:41+00:00 18th January 2019|

Grace

 

Off the back of yesterdays squat clean EMOM our motor patterns will be dialled in for this epic benchmark.

We will use the entire session firstly to iron out any kinks, then prepare well for our first crack at the shortest and heaviest of the CrossFit Girls. Then a juicy finisher that will have you bouncing in to the weekend..

WOD

A. ” Grace ”

30 Clean and Jerk (60/40)

For time.

REST 10 minutes

B. 300 Double Under

CAP 8

 

2019-01-17T20:49:14+00:00 17th January 2019|

Ball And Chain

A take on the classic benchmark ‘Jackie’ but on a bike.

Strength

EMOM 10

CGHP + HSC + SCN + PJ

WOD

” Ball and Chain ”

40/30 Cal Assault Bike

60 Wall Ball

30 C2B Pull Up

CAP 12

2019-01-16T21:26:22+00:00 16th January 2019|

Force 10

Some heavy pulling from the deck. Some heavy horizontal pressing..then a fast and furious wod to keep you honest in these shorter time domains.

Strength 

EMOM 15

5 TnG Deadlift (Build)

5 Bench Press (build)

10 RKBS (AHAP)

WOD

” Force 10 ”

10 to 1 reps of

Power Clean (60/40)

Burpee Over Bar

CAP 10 minutes

2019-01-15T21:10:17+00:00 15th January 2019|

Tight Rope

Ramping our skills up with the legless rope climb, the double under and the pistol squat.

Nastics

EMOM 15

2 Legless Rope Climb / 5 Body Pull

40 Double Under

10 Pistol Squat

WOD 

” Tight Rope ”

4 x 4:00/2:00 rest

3 Rope Climb

9 Deficit HSPU (4″/1″)

21/18 Cal Row

MR Double Under

2019-01-14T20:49:36+00:00 14th January 2019|

Nancy

Beaut weather. Nice to build a bit of capacity in these early weeks. Overhead squats and running are a great way to get that..

Strength/Skill

EMOM 15

5 Strict Toes To Bar

5  Strict def HSPU

5 OHS (build)

WOD

” Nancy ”

Run 400 m

15 Overhead Squat (42.5/ 30)

5 Rounds

CAP 20

2019-01-13T21:14:09+00:00 13th January 2019|