Workout of the Day:
Muscle Up Technique Work
then
“Spicey Meatball!” – Championship Edition
5 rounds of:
1 min 20Kg Thrusters, max reps [wmv]
1 min Burpees, max reps [wmv]
1 min 20Kg Hang Squat Clean, max reps [wmv] [mov]
1 min rest
Post total reps to comments.
Compare Spicey Meatball to:
December 24th
June 16th
Totally on the Same Wavelength Andy, Brian & Chet at the Woking Centre for Excellence
Brian Hamill is the coach down at Woking. At 72 years young he regularly demonstrates the Olympic Lifts to his athletes, sets himself fitness goals and can bust out 15 or so strict chin ups (full range of motion too!) Proof enough that keeping physically active helps you enjoy your golden years.
A while ago we planned for a bring-a-family-member-to-CrossFit day but never settled on a date. Now that January has come and gone we should arrange something. What week suits people? Should we make it a specific day or have a couple of days so people can pick one?
I sometimes question whether or not Crossfit actually care about other sports or just the training for them. Looking at the mainsite just now I see that the BJ Penn testimonial still pops up in rotation.
“CrossFit is my training program. Thanks CrossFit!
- B.J. Penn, Badass Brazilian Jiu-Jitsu Black Belt World Champion, UFC Competitor”
Anyone who had seen the fight the other night would not want to associate themselves with Penn’s physical preparedness.
If only GSP would give a testimonial.
Shane, The
I brought my sister up, I dont think a specific day or week should be the idea but more of encouraging people to get family members, friends, enemy’s
down to experience it,
I have brought a few lads that are in varying levels of shape down, namely
John still going,
Jeff still going and kicking my ass,
Andreas….. Hilarious consequences,
Soky, quick triathlete who says strength stuff is not important to him,
Urban Monks, quick quick long distance cyclist, but just cant (does not want) find the time and he already has a few coaches,
Urban, being a serious athlete in his chosen sport said that it was brilliant and hard hard work,
Just get lads down and encourage them, the atmosphere and the hardwork is what appeals to me,
Did you see the video’s on that site of one handed clean and jerks? Ridiculous,
Saturday mornings suit me and my mother ideally. Though if Amy’s Mam or another woman my mother’s age can’t make it down on a Saturday we can switch. Whats most important to my mum is that there’s someone else there her own age, not just a bunch of 20 something men.
Im thinking about doing an introductory Climbing course here
http://westwood.hosting365.ie/index.php?page=test_Climbing_wall_1
Maybe if we got a few people interested, we could get a reduction in the cost. Its 90 euro for 4 x 2 hour sessions.
The climbing is a great idea Robbie, I climbed for years before easing out of it due to time-constraints. Climbing is kind of like Olympic Lifting (sorry Shane), it can be done with brute strength to some extent but it is ultimately technique-dependent.
Girls make for some outrageous climbers (that bits for you Ames) due to their inherent relative lack of strength. The best climber I’ve ever seen in person was probably a girl, that or the Army Ranger guy who I climbed with for a while. In the spirit of learning new sports I’d advise anyone to pick it up, 90 euro is a good price for the introduction, just make sure there aren’t too many people on the course.
Oh and Tom, Urban Monks? Quality name.
Yeh its a cool name,
I would be interested but time is always a problem, sure post up what time of what day its on,
Bobby – Good point on the numbers. I will check it out.
Tom – Its on Tuesdays 7-9 for 4 weeks
Nice one guys, much fun to have you down here.
Welcome back anytime at all.
Nice work on the PB cleans at Woking too
Tom – yep, its pretty insane. Left hand too!
Climbing course is 3 people per instructor. Sounds pretty good to me. They will have the same class on Thursday too if they get sufficient numbers. Reckon I am going to sign up for the Tuesday class!
Robbie I think I will give this one a miss, just too much on next few months between crossfit and other bits and pieces,
Definitely interested in doing it closer to the summer though
Welcome to Rory, who had his first taste of CrossFit tonight
For the Muscle Ups we set up four stations, one for false grip pull ups, one for seated muscle ups, one for jumping muscle ups, and one for negative dips/transitions. Seemed to work well
Deirdre: 37-33-33-33-35 = 174
Jeff: 40-40-33-34-35 = 182
John: 37-40-40-38-40 = 195
Robbie: 35-35-35-32-32 =169
Rory: 30-38-40 = 108
Scott: 40-38-28-33-32 = 181
Shane 1.0: 35-35-30-32-26 = 156
Tom: 38-38-33-38-35 = 182
Pixie: 38-36-28-24 = 116
Jeff and Tom got exactly the same score? Niiice. Hard to know who to bet on.