Workout of the Day:
Max time for 5 reps in the headstand progression
Headstand Progression

then:
Wobbly Fran
21-15-9
Dumbbell Thrusters, 40Kg (total)
Ring Pull Ups

The standard on Ring Pull Ups are hands to the shoulders, chin over the base of the rings don’t count.

Post times to comments.

Dropping nicely into the Catch

The Gym will be closed this weekend. Anyone interested in travelling out to CrossFit Will’s Back Yard please post below. Will’s house is here (Google map)

Insulin & It’s Metabolic Effects

Workout of the Day:

Push Press

Work up to 1RM on Push Press

Previous Push Press:

May 1st (3RM)

November 8th (3RM)

Then

4x400m Run (strict 2 minute rest between sets)

Here we’re working for consistency of effort. We want to keep the times of all 400m runs within 10% of each other.

Jeff, working on the Rings

McDonald’s 4 Year Old Cheeseburger

Workout of the Day:

L-Seat Progression

Hang Squat Clean [wmv] [mov][wmv2]

3-3-3-3-3

Post L-Seat work and loads to comments.

Thanks to everyone who came over and had fun at our Christmas Party in July. We’d a blast!

How’s everyone doing on their make one change to their diet? Anyone ready to post another change and stick to it?

RossTraining.com – What’s in Your Food

Workout of the Day:

Turkish Get Ups

3-3-3 (each arm)

5 Rounds

Run 200m

Push Jerk, 60Kg, 7 Reps

Post weight and time to comments.

The Time Machine!

Workout of the Day:

Front Lever Progression

then:

As Many Rounds in 15 Minutes of:

5 Medicine Ball Power Cleans
10 Ring Dips [wmv]
15 Squats [wmv][mov]

Post Rounds to Comments.

The Gang at The Dark Knight (Highly recommended)

Why Batman could exist, but not for long

Workout of the Day:
Run 400m
50 Swings
Run 400m
50 Squats
Run 400m
50 Sumo Deadlift High Pulls, 20Kg
Run 400m
50 Pull Ups

Post time to comments.

No evening class tonight. For those of you who’ve booked tickets to see “The Dark Knight”, we’re meeting at 8 o’clock in the Wool Shed (the bar next to Cineworld)

Ketogenic Diets & Physical Performance

“Intro to the Low Bar Back Squat”, Mark Rippetoe filmed by Again Faster – video [wmv] [mov]

Workout of the Day:

Handstand Progression

Work up to 60 seconds on your level of progression. Record the number of sets it takes you to complete 60 seconds work. Scale duration to 30 seconds if you’re not advanced enough to hold for 30 seconds. A rule of thumb on any progression is that if you can’t hold the next stage for 10 seconds, you shouldn’t be moving up yet.

Then:

CF Games Heavy Deadlift Workout

5 rounds for time of:
125Kg Deadlifts, 5 reps
10 Burpees

Post time to comments.

The Freestanding Handstand Push-Up – Drillsandskills.com

The Handstand Press – Beastskills.com

Uphill Handstand Walk