Workout of the Day:
Clean & Jerk
1-1-1-1-1-1-1
Post loads to comments.
Previous Clean & Jerk work:
May 10th (Clean & Jerk posted, Hang Squat Cleans performed)
March 6th (1RM C&J attempts)
August 13th (1RM Power Clean attempts)
August 6th (3RM Split Jerk)
Mark (CF Manchester) Clean & Jerk video [Youtube Link]
Workout of the Day:
Planche Progression
5 holds at your stage of the progression. Record total time
then
“The Bear”
As Many Rounds As Possible in 20 Minutes of:
15Kg Dumbbell Suitcase Deadlift, 5 reps
15Kg Dumbbell Clean & Press (One Movement), 5 reps
15Kg Dumbbell Overhead Squats, 5 reps
15Kg Dumbbell Push Press, 5 reps
15Kg Dumbbell Front Squat, 5 reps
Post times and rounds to comments.
Compare your planche times with August 7th
Compare your Bear score with May 31st
The Lovely Ladies of CF Ireland practicing their kip!
Kelly Starrett of San Francisco CrossFit on Sleep.
Sleep discussion on FKUK (Check out Will’s posts)
Who wants to keep a sleep journal for the week?
Workout of the Day:
Weighted Pull Ups
1-1-1-1-1
then
As Many Rounds As Possible in 15 minutes:
10 Front Squat, 55kg
20 Sit Ups
5 Push Press, 55kg
Rob & John are introduced to the Front Lever
Mark’s Daily Apple – Make your own Jerky
Workout of the Day:
Weighted Dips
1-1-1-1-1
then
Workout:
“Randy”
35Kg Power Snatch, 75 Reps
Compare to February 19th
When doing The Kyle, men just clench their teeth and pull hard!
Workout of the Day:
Front Lever Progression
5 holds at your stage of the progression. Record total time
then
“The Kyle”
As Many Rounds as Possible in 20 minutes of:
15 Sumo Deadlift High Pulls, 40Kg
12 Air Squats
9 Push Ups
Interestingly, this is the first time we’ve called this workout “The Kyle”
Previous Front Lever work:
August 6th
Previous attempts at “The Kyle”:
April 9th
January 12th
Fun at the Gymnastics Workshop
Workout of the Day:
Split Jerks
5-5-5
then
“Mini Michael”
3 rounds
400m run
25 Sit Ups
25 Back Extensions
Post loads and times to comments.
Previous Split Jerks
August 6th (3RM)
James & Marty meet Concept 2 and take a deceptively simple 500m row
Shoulder Roll Part 1-CrossFit Gymnastics Seminar, Roger Harrell …[wmv][mov]
Gymnastics workshop tomorrow from 10am-5pm. 6 hours with a one hour lunch break.
From Emmet:
I need everyone to be wearing shorts/ tight bottoms and tight tops, also to have a note book and pen as well as there’ll be a lot of info getting thrown at people over the day.
