About Jason Sawyer

This author has not yet filled in any details.
So far Jason Sawyer has created 1223 blog entries.

The Asphyxiator

The Mid week burner. Push hard with the big work/rest periods to extract the most possible from the workout. The intensity you bring to your 4 minutes should require slightly longer than usual recovery times and elicit a bigger adaptive response.

Strength

E 2 M 5 R

3 Deadlift (build)

2 Bench Press (build)

WOD

” The Asphyxiator  “

3 x 4:00/4:00

Row 500 m

21 Kettlebell Swing (32/24)

MR Burpee

Compare to : 12/12/2017

2018-07-17T19:53:22+00:00 17th July 2018|

15.4

A rerun on Nastics day of a short, heavy high skilled wod from the 2015 Open.

Gymnastics

EMOM 10

Odd : 3-5 Strict HSPU

Even : 3-5 Strict TTB

WOD

” 15. 4 ”

Complete as many reps as possible in 8 minutes of:
3 HSPU

3 Clean (84/57 kg)

6 HSPU

3 Clean

9 HSPU

3 Clean

12 HSPU

6 Clean

15 HSPU

6 Clean

18 HSPU

6 Clean

21 HSPU

9 Clean

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

 

2018-07-16T18:58:18+00:00 16th July 2018|

Touch The Sky

Today we shorten our squat rest period and try to build a little quad and glute stamina along the way. Then we get all arial on it with more squats. Its Monday after all

Strength

Back Squat

EMOM 12 (3 rounds)

M1 : 6 x 65%

M2 : 4 x 70%

M3 : 2 x 75%

M4 : Rest

WOD

” Touch The Sky ”

10 Rounds

1 Rope Climb

7 Overhead Squat (50/35)

CAP 16

 

2018-07-15T17:32:02+00:00 15th July 2018|

Mud Wrestle

 

Change to the advertised Deck of Death which will feature next weekend.

PARTNER WOD

” Mud Wrestle ”

AMRAP 25

3 Deadlift (120/85)

5 Burpee Box Jump Over (60/50 cm)

7 Chest To Bar Pull Up

Partner A completes full round then rests.

Partner B continues.

 

2018-07-13T19:07:52+00:00 13th July 2018|

HarDTop

Everyone loves a bit of DT, and to beat the feet with some deadlifts, cleans and jerks is even better. Keep intensity up with a big effort in the run to give yourself more time with the barbell.

Strength 

E 3 M 5 R

3 Shoulder Press  (build)

2 Weighted Pull Up (build)

WOD

” HarDTop ”

5 x 4:00

Run 400 m

1 round of  ‘D.T.’

*D.T. : 12 Deadlift (70/45)

9 Hang Power Clean

6 Push Jerk

Once you have completed 1 round rest until the next 4:00.

 

2018-07-12T20:02:41+00:00 12th July 2018|

Toast Rack

Dumbells. We love ’em. They’re good for you and we can only get better with regular use. Grip strength, joint stability and concentration improves immediately.

Strength

E 2 M 5 R

1 CG DL + 1 CG HP + 1 HSCLN + SCLN + PJ

WOD

” Toast Rack ”

21 DB Shoulder to OH (22.5/15)

10 m Racked Lunge

15 DB S2O

20 m Racked Lunge

9 DB S2O

30 m Racked Lunge

For time.

 

 

2018-07-11T15:40:51+00:00 11th July 2018|

Cesspit

Big Swole Hump Day and the deadlift/bench superset has made its home for winter. And a big stamina session features today so find your rhythm  and finish strong!

Strength

E 2 M 5 R

3 Deadlift (build)

2 Bench Press (build)

WOD 

” Cesspit ”

3 Rounds

3 mins Cal Row

2 min Wall Ball (9/6)

1 min Cal Bike

Rest 2 minutes

Score is total reps

This workout will have a continuous running clock set for 20 minutes.

 

2018-07-10T15:24:49+00:00 10th July 2018|

Deconstruction

Filthy weather means filthy training. Getting strong in the fundamental lifts is our winter focus and the CrossFit Total test will feature in a few short months. Then we rev the engine and build stamina beyond your wildest dreams..The hard grind now is the summer body ready to go in spring time so get your thermals out, grit your teeth and hit your workouts hard this month.

Gymnastics

EMOM 10

Odd : 3-5 Strict HSPU

Even : 3-5 Strict TTB

WOD

” Deconstruction ”

AMRAP 7

3-6-9-12-15-18..

Power Clean (60/40)

HSPU

Score is total reps.

Compare to : 27/11/2017

2018-07-09T19:19:45+00:00 9th July 2018|

Box Cutter

Week 2 of the 6-4-2’s and we add a little more to all our lifts. Then its barbell overhead squats, snatches and some jumping on boxes to get the week started. Good times :)

Strength 

Back Squat

E 2 M 9 R

6 x 65% 4 x 70% 2 x 75%

6 x 70 % 4 x 75% 2 x 80%

6 x 75% 4 x 80% 2 x 85%

*add 5-10 kg /round

WOD

” Box Cutter “

21-15-9 reps of :

Power Snatch (42.5/30)

Box Jump (60/50 cm )

Overhead Squat

CAP 13

Compare to : 10/9/2017

2018-07-08T19:19:40+00:00 8th July 2018|

Long Rowed To Hell

Just a lazy 200 reps each on a cold winters day. NO 830 am Kids CF today so an opportunity to hit some squats, deads, bench press of shoulder press you may of missed during the week, mobilise or just jibber jabber with friends :)

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

2018-07-09T10:10:02+00:00 6th July 2018|