WOD - 20100701

So long, Fitz, we'll miss you!  Have fun in F-L-A

Ground to Overhead with a Squat

With a continuous running clock, perform one ground to overhead with a squat each minute adding one rep per round per minute.  Start with one in the first minute, then two in the second minute, then three in the third and so on.

You must take the weight from the ground and end with it overhead with arms locked out and behind your ears.  You must hit the squat position (hips below knees) after you lift the weight from the ground and before you lift it overhead.  This can be a squat clean, a power clean with a front squat or a thruster and you can lift it overhead with a press, a push press, a push jerk, a split jerk or a thruster.

Prescribed weights are 135lbs for men and 95lbs for women.

Followed by -

AMRAP in 11 minutes of

10 knees to elbows

15 push ups

I'll be at the hardstand gym at 0600 and 1700.

Post number of rounds for both to comments.

WOD - 20100630

www.dynamic-eleiko.com

Rest Day

I wanted to take a moment and thank everyone for their support.  Our classes are growing faster than i can adapt and it's awesome. 

To accommodate this growth, i will begin having an introductory elements class for beginners.  This will allow new people to join CrossFit Mildenhall the right way - safely, correctly, and well prepared for the intensity and dynamics of our group sessions.

It will have added benefits for the group classes too.  Everyone will know the basic movements already, which will cut down on the demonstration time; everyone will be doing the same workout (with scaling), which means undivided attention of the coach; and everyone will be able to offer full intensity in every session which should improve the performance of everyone in class.

Look for details in tonight's post.

Speaking of newbies, does anyone know the two folks that joined us yesterday morning?  i forgot to get their contact info and i have to cancel our appointment for tonight.  If anyone can help or if you're out there please post to comments...thanks!

Why not send me some pictures of your CrossFit adventures for the blog!?!?

Have a great rest day!

-chief

WOD - 20100629

CrossFit Mildenhall's new Beck Row location

Fight Gone to Mildy

Five Rounds for Time of -

Wall-ball: 20/14 pound ball, 10 ft target. (Reps)
KettleBell Sumo deadlift high-pull: 32/16kg (Reps)
Box Jump: 20" box (Reps)
Push-press: 75/45 pounds (Reps)
Burpees (Reps)

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. You may scale to 3 rounds, but you've got to finish the number of rounds you declare at the start.

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

I'll be at the Hardstand at 0600 and 1700...come on out, this one is gonna be fun.

Post total reps in 3 or 5 rounds to comments.

WOD - 20100628 (CHANGE)

Fitz showing off

HARDSTAND GYM CLOSED

Deadlift

5-5-5-5-5

Warm up then perform 5 sets of 5 reps of deadlifts.  Shoot for 80-85% of your 1RM.  Remember all five sets should be a MAX effort.

Followed by -

"Annie"

50, 40, 30, 20, 10 reps of
Double Unders
Sit Ups

Post weights and time to comments.

I'll be at the Northside Fitness Center for a 1600 and 1700 class today if you want help.

Sorry for the change.

WOD - 20100627

Kimbo's new max box jump!

Five Rounds for Time -

10 Thrusters (135lb/95lb)

10 Clapping Push Ups

Scale weight as necessary and clappers to decline push ups or regular push ups.

I'll be at the northside fitness center at 0900 in the spinning room.

Post time to comments.

WOD - 20100626

Rest Day

Use the rest day to recover or if you skipped a day, use it to make up the WOD.  For instance, I came down with a crazy flu bug a couple of days ago and i'm hoping to be good enough on Saturday to make up the run i missed.

WOD - 20100625

Run 5km

There's a 5km fun run tomorrow afternoon on Mildenhall...show your CrossFitness off or do it quietly on your own, it's up to you.  There will be no coaches at the gym tomorrow morning or afternoon.  Have a good run, a great rest day on Saturday and a fantastic weekend.

Post time to comments

WOD - 20100624

Yay Burpees!

10 Rounds for distance

Row 1 minute

Rest 1 minute

If you do this with a partner, just swap out after a full minute of rowing and complete a whole minute and swap out again and so on.  Note in comments if you do it as a team with your total distance as a team.

Followed by (or preceded by)

20 minutes of double under practice.

i'll be at the hardstand gym at 0600 and 1700...with two rowing machines, we can row four people at a time and rotate for a total of as many as 8 per class.  If we get more than that, we'll adjust.

No cherry picking, this will be a fantastic workout even if your rowing sucks...in fact, especially if your rowing sucks.

Post total distance and whether you were partnered or not to comments.

WOD - 20100623

CrossFit Central London - Nice Rack!

Front Squat

3-3-3-3-3

Warm up and work up to the heaviest three rep set you can do and repeat it five times.  The key is intensity and lifting the absolute most you can for three reps.

Followed by

AMRAP in 9 Minutes

10 Kettlebell snatches (5 each arm)

10 Wall Balls

Men use 24kg KB's and 20lb med balls, women use 16kg and 14lb.

Post weight and rounds/reps to comments.

I will be at the hardstand gym at 0600 and 1700.

WOD - 20100622

My first attempt at parkour

Rest Day!

Who's got the handle on the t-shirts?

WOD - 20100621

Who will be on our affiliate team next year??

Deadlift
2-2-2-2-2-2-2-2-2

Warm up for 10 minutes working up to 75% of 1RM for a single effort, then perform perfect form deadlifts in sets of two at no more than 75% of 1RM (shoot for 70-75) with one minute rest in between efforts.

Purpose of this dynamic strength WOD is to move as quickly and powerfully as possible not to lift as much as you can.  If 70-75% is too heavy to move quickly, then use a lighter weight.

Followed by

Canadian Regional WOD #4
Double Unders
50-40-30-20-10
10 Burpees between each round

I'll be at the hardstand gym at 0530 and 1700 if you want a coach.

Post DL load and MetCon time to comments.

WOD - 20100620

Some of the CrossFit Mildenhall crew at the Level 1 Cert at CrossFit Central London (courtesy of CF Central London)

15 rounds for time of:
5 Pull-ups
10 Push-ups
15 Squats

Post time to comments

WOD - 20100619

Run for your life!

Run for 30 to 60 minutes, preferably on a trail or through a park mixing in as many different functional movements as you wish.  If you are accomplished at Free Running or Parkour, this should be a blast; if you are not, why not try your hand at some simple bench jumps, wall climbs, tree pull ups, whatever tickles your fancy.

Keep intensity high and ensure that you do something a bit more than just running around a paved, flat circuit.  Even if it's just stopping occasionally for some push ups, squats, or burpees; it will be worth it.

The object is to have a fun Saturday workout that will build fitness, test your limits, and not be boring.

Post your workout to comments.

Check out these links for ideas -

http://www.youtube.com/watch?v=Qd0huoFLLqI

http://www.youtube.com/watch?v=6ZLPs2a9rsE

WOD - 20100618

Did i see one of these at Mildy this week!?!?

Rest Day!