Workout of the Day:
Individualised Training

then

3 Rounds for time:
Run 200m
21 Push Presses
21 Double Unders

Post times to comments.

Dropping the HAMMER on Technique – CrossFit Norcal

Workout of the Day:
Individualised Training

then

Tabata Front Squats

Individualised Training has really paid off for Sue, who has been hitting heavier and heavier weights in her metcons lately

Post scores to comments.

Uncommon Training Methods – Jacob Tsypkin
Ancients “Had Heart Disease Too”- BBC

What are your thoughts on the Individualised Training so far?

Workout of the Day:
5 Rounds for time of:
5 Clean & Jerks, 50Kg
15 Burpees

Post times to comments.

James helping Paddy through his first groupd workout

The Truth Serum – CrossFit Watertown
Imagery – CrossFit West

Workout of the Day:
Individualised Training

then

As Many Rounds As Possible in 15 minutes of:
3 Power Snatches @ 45Kg
2 Rounds of 3 Pull Ups, 6 Push Ups, 9 Box Jumps 20″ box

(Workout adapted from CrossFit Football, where the weight is 75% of max effort for the snatches)

Post rounds completed to comments.

Sure what better way is there to spend a Saturday morning?

Recovery – Josh Everett
How Much Protein do you need to build Muscle? – Mike O’Donnell

Workout of the Day:
Individualised Training

then
3 Rounds of:
1 Min Max Calorie Row
1 Min Burpees (touch the girder)
1 Min Max Kettlebell Swings, 24Kg
1 Min rest

Post scores to comments. Compare to August 28th

Static Mobility Complex – 1441 Training
The Paleolithic Solution – Robb Wolf Podcast

We’re thinking of putting an order for more hoodies before the end of the year. Out of these what are the colours you’d like and wear. Maybe Sky Blue, Light Pink or Red?? Please Post below to comments and we will work out what colours you guys prefer. Posting your fave colour doesn’t tie you in to buying one, so don’t worry!

Workout of the Day:
Individualised Training

then

Run 400m x 3
Rest as needed between efforts

Post times to comments.

Tough Bunch - The guys and gals at the boxing workshop with Reg on Saturday

The Prodigal Chain – Greg Everett
10 Tips for a Better Night’s Sleep Everynight – Zen to Fitness

Boxing Workshop today at 2pm in Sandyford! All regular classes and Olympic Lifting at 12 still going ahead.

Workout of the Day:
Individualised Training

then

“That’s a Ridiculous Weight”
15 Dumbbell Snatch Right Hand
15 Dumbbell Push Press Right Hand
15 Dumbbell Snatch Left Hand
15 Dumbbell Push Press Left Hand
Run 400m
12 Dumbbell Snatch Right Hand
12 Dumbbell Push Press Right Hand
12 Dumbbell Snatch Left Hand
12 Dumbbell Push Press Left Hand
Run 400m
9 Dumbbell Snatch Right Hand
9 Dumbbell Push Press Right Hand
9 Dumbbell Snatch Left Hand
9 Dumbbell Push Press Left Hand
Run 400m

Post times to comments. Compare to July 8th

Im sure Stephen was thinking of plenty of reasons why he would stop in the middle of Catherine!

More on Vitamin D – Fat Head Blog (long videos attached)
Statinators Spill the Beans – Dr Eades