Friday 31.10.8
The crossbox sessions are starting to pick up pace and we had 11 for tonights session.
Warm up
Padwork
Workout 1
20 secs on 10 secs off for 4 minutes
squats
burpees
squats
plank
squats
jump squats
squats
push ups
Padowrk
Workout 2
10 secs work 10 secs rest
A mixture of Isometric hold on push ups and other body weights exercises
Padwork
Workout 3
20 secs on 10 secs off
Burpees
squats
burpees
push ups
burpees
plank
burpees
jump squats
Padwork
Finshed with a various lengths sprints with minimal rest.
Wednesday 29.10.8
Another great turn out for the session and we welcomed Bryan for his first Crossfit session.
warm up
GHD sit up work.
WOD
In pairs, 4 thrusters, 6 kb swings and 2 lengths hall. Partner 1 goes, only once he has finished the exercise can partner 2 start.
AMRAP in 25 minutes
Dan & Oli 23 rounds - 40kg thrusters, 24kg kb
Jackie &n Bryan 22 rounds - 12/20kg thrusters, 12kg kb
Mel & Emma 22 rounds 22kg thrusters, 12kg kb
Simon & Paul W 25 rounds - 40kg thrusters, 16kg kb
Paul M & David 18 rounds - 36/27kg thrusters, 16kg kb
Blissy & Jimmy 22 rounds - 36kg thrusters, 16kg kb
Tuesday 28.10.8
We welcomed Steve and Martin for their first taste of CrossFit. Billy returned after going AWOL and Sally made it back after a short time off.
Worked on GHD Sit ups, technique and a few small grouped sets.
The workout was a another go at a modified version of Tabata This. This is Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. We subbed the rower with SDHP and stepped the weight up slightly. Guys used 36kg, gals 24.5kg. Each exercise is scored by the weakest number of reps in each of the eight intervals.
Scores are below, compare to 20.8.8.
Great work by all with the increased weight but a special mention to Simon M as he still managed a PB with the increased weight. Sort of makes up for that box jump mishap! Well done buddy
Tabata This 28.10.8
Squats SDHP Pull Ups Sit Ups Press Ups Total
Gareth 12 6 8 12 6 44
Julie 19 7 10 12 8 56
Niki 17 7 10 11 10 55
Sally 15 8 4 14 10 51
Blissy 14 3 13 10 7 47
Emma 18 3 8 11 8 48
Kat 21 4 11 13 10 59
Jimmy 13 4 12 12 9 50
Simon 13 4 9 8 5 39
Fran 13 6 6 10 5 40
Gee 18 4 1 11 3 37
Chris 22 6 6 13 13 60
Billy 14 7 10 12 10 53
Martin 10 5 9 10 4 38
Steve 12 8 10 8 3 41
Monday 27.10.8
Warm Up
2 lengths hall
2 lengths backwards
10 squats
10 push ups
5 burpees
x 3
Strength - Deadlifts 5 x 3 working up to 3 rep max
Oli 60-80-90-100-90 = 100kg 3 rep max
Jay 60-80-90-100-110 = 110kg 3 rep max
Paul 60-80-90-100x1-90 = 90kg 3 rep max
Niki 36-51-59 = 59kg 3 rep max
Julie 35-51-54 = 54kg 3 rep max
Lee 80-85-90 = 90kg 3 rep max
David 80-85-90 = 90kg 3 rep max
WOD
5 Push Press
15 American KB Swings
25 Box Jumps
AMRAP in 20 minutes
Oli 7 + Push Press 40kg press, 16kg KB
Jay 6 + 15 Push Press 40kg Press, 16kg KB
Paul 6 + Push Press + Swings 39.5kg Press, 16kg KB
Niki 8 + Push Press + Swings 19.5kg Press, 12kg KB
Julie 9 + Push Press + Swings 19.5kg Press, 12kg KB
Lee 6 + Push PRess + Swings 27kg Press, 12kg KB
David 6 + Push Press + Swings 26kg Press, 12kg KB
Sunday 26.10.8
After having a small talk about the zone diet we decided to have a workout. We welcomed Rachael to Crossfit Reading.
There were a few sore heads from the bowling the night before but we battled through none the less.
WOD
10 Getups
Run 400m (20 lengths of the hall)
30 box jumps @ 24"
50 American swings
20 Getups
Run 600m (30 lengths of the hall)
40 clean & press
50 burpees
Run 800m (40 lengths of the hall)
100 Russian swings
Paul 34.28 16kg KB
Emma 36.52 8kg KB
Jimmy 37.04 12kg KB
Chris 31.14 16kg KB
David 37.19 12kg KB
Kat 35.47 8kg KB
Rachael 21.21 8kg KB (half of each exercise)
Great session and still can't believe Jimmy did this WOD. Machine!
Crossbox Friday 24.10.8
Welcomed lloydie, Nathan and Fran to their first Crossbox session. Had 14 for the session the largest we've had.
Warm up
Padwork
Workout 1
4 station circuit of KB Swings, Push Ups, Squats and Burpees. 1 minute on each station.
Padwork
Workout 2
4 station circuit of Mountain Climbers, Plank, Squat Thrusts and Sit Ups. 1 minute on each station.
Padwork
Workout 3
4 station circuit of SDHP, Tuck Jumps, Walking Lunges and Jump Squats. 1 miinute on each station
Wednesday 22.10.08
With a good attendance again it was time to work on kettlebell technique.
Warm up
Kettlebell technique work
Russians
Americans
Clean & Press
Rack positioning
Snatch
WOD
25 Sit Ups
50 American Swings
25 Push Ups
50 Clean & Press
50 Burpees
50 Russian Swings
50 Rack Squats
50 Lengths (1K)
50 Box Jumps
For Time
Blissy 25.39 12kg KB, 24" box
Dan S 22.40 16kg KB, 24" box
Dan C 26.32 12kg KB, 24" box
Oli 25.02 16kg KB, 24" box
Jimmy 26.08 12kg KB, 24" box
Kat 24.28 8kg KB, 12" box
Niki 22.19 8kg KB, 12" box
Julie 19.47 8kg KB, 12" box
Emma 26.56 8kg KB, 12" box
Simon 24.15 12kg KB, 24" box
Paul 25.49 12kg KB 24" box
Some outstanding work. Great progression through the kettlebell movements.
Tuesday 21.10.08
As yesterdays WOD was awesome and no one from this evenings class had done this yet we decided to have a team WOD
Teams of 3
1 person working at a time. Next person can only go when person has finished the whole round.
WOD
Thrusters x 3
HPC x 4
SDHP x 6
AMRAP for the team in 35 minutes
Chris
Simon
Andy
40kg - 13 rounds
Liz
Emma
Mel
19.5kg - 18 rounds
Jimmy 36kg
Blissy 36kg
Gareth 27kg
16 rounds
Niki 24,5kg
Fran 24.5kg
Parlour 36kg
15 rounds
Monday 20.10.08
Tonight we welcomed Debra and Swanny for their first Crossfit Session and Gee managed to get down after his move away.
Warm Up
4 lengths hall
10 squats
10 push ups
5 jump squats
x3
Kipping practice
WOD
Thrusters x 5
HPC x 7
SDHP x 10
AMRAP in 20 minutes
Jay 5 + Thrusters 40kg
Thong 6 + Thrusters 40kg
Paul 5 + Thrusters 36kg
Julie 10 + Thrusters 24.5kg
Swanny 6 (KB Thrusters, KB Swings and SDHP) 16kg
Debra 6 (5KB Thrusters, 5 KB Swings and 5 SDHP) 12kg
Gee 6 32kg
Friday 17.10.08
Warm Up
Tonight decided to blast the team. No time scores just all out work for given time
Padwork
Sit ups with 10kg plate from behind head
switch to push ups
x 2
Padwork
Grab your 10kg friend and go for a walk. 4 lengths hall as quickly as possible. Sit ups
Padword
1 length hall consisting of bear crawl and push ups.
American KB Swings
Russian KB Swings
3 minutes in total
Padwork
KB Swings
Padwork including kicks
Tuesday 14.10.8
Warm up
Kipping practice
Clean skills session
WOD
squat clean x 10
sit ups x 50
squat clean x 8
sit ups x 40
squat clean x 6
sit ups x 30
squat clean x 4
sit ups x 20
squat clean x 2
sit ups x 10
for time
Niki 9.10 22kg squat cleans
Julie 8.34 22kg squat cleans
Chris 8.42 50kg squat cleans
Dan 9.26 40kg squat cleans
Gareth 9.27 37kg squat cleans
Jimmy 8.54 36kg squat cleans
Parlour 10.12 36kg squat cleans
Monday 13.10.8
Warm up
Kipping practice
WOD
400m
21 thrusters
9 kb swings
400m
15 thrusters
15kb swings
400m
9 thrusters
21kb swings
400m
For time
Oli 20.42 - 40kg thrusters & 16kg kb
Paul 21.23 - 40kg thrusters & 16kg kb
Niki 14.49 - 19.5kg thrusters & 16kg kb
Kat 15.15 - 19.5kg thrusters & 16kg kb
Steve 16.24 27kg thrusters & 12kg kb
Friday Crossbox 10.10.8
Warm up
Workout 1
In pairs. As many reps in a minute of Burpees and KB Swings. 1 person on each station then swop - 2 rounds
Burpees KB Swings
Jimmy 17, 13 34, 34
Sally 7, 8 32, 26
Paul 11, 8 31, 29
Steve 18, 18 29, 28
Padwork
Workout 2
20 lengths hall as fast as possible
Jimmy 3.07
Sally 3.43
Paul 3.22
Steve 3.14
Padwork
Workout 3
In pairs. As many reps in a minute of Press and Single Unders 1 person on each station then swop - 2 rounds
Press Single Unders
Jimmy 20, 15 143, 144
Sally 18, 15 74, 70
Paul 14, 12 77, 70
Steve 21, 11 87, 79
Padwork
Workout 4
In pairs. As many reps in a minute of Deadlifts and Mountain Climbers. 1 person on each station then swop - 1 round
Deadlifts Mountain Climbers
Jimmy 20 70
Sally 11 40
Paul 16 45
Steve 14 66
Wednesday 8.10.8
Warmup
2 lengths of the gym, running
1 length of the gym lunges
10 Pushups
10 Squats
x3
Kipping Practice
This is getting better all the time
GHD Situps Skill training session
WOD
8 lengths of the Hall [Alternate lengths jump over the vaulting box]
8 Burpees
x10
For time
Julie 15.44
Niki 18.31
Sally 19.15
Fran 17.23 7 rounds
Mel 16.58
Simon A 15.22
Simon M 18.18
Emma 18.51
Dan S 14.56
Dan C 17.05
Thong 15.21
Jimmy 18.42
Steve 13.09
Finshed with some box jumps. Have to say well done to Fran on these. Very impressive box jumps - vid to follow
Tuesday 7.10.8
Warm up
2 lengths
1 length walking lunges
10 push ups
10 squats
x 3
Strength
Deadlifts
3 x 5 working up to 5 rep max
Chris - 70, 100, 120
Parlour - 40 70
Gareth - 40, 70
Niki - 36, 56
Jimmy 40, 70, 80
Emma 36, 46, 56
WOD
5 deadlifts @ 70% of 5 rep max
10 lengths = 200m
3 TGU L
3 TGU R
10 box jumps @24"
AMRAP in 20 minutes
Chris 5 + Deads + Run 85kg deads, 16kg TGU, 24" box
Parlour 4 + Deads 46kg deads, 12kg TGU, 24" box
Gareth 4 + Deads + Rund 36kg deads, 12kg TGU, 24" box
Niki 5 + Deads 39,5kg deads, 8kg TGU, 20" box
Jimmy 4 + deads + Run 55kg deads, 12kg TGU, 24" box
Emma 3 + Deads + Run + TGU 39.5kg deads, 8kg TGU, 20" box
Monday 6.10.8
Warm Up
2 lengths hall
1 length walking lunges
10 push ups
10 squats
x3
Kipping practice - getting better all the time. Paul and Oli have these nailed.
WOD
20 pull ups
30 push ups
40 sit ups
50 squats
x5
Julie - 25.08 Jumping Pull Ups
Niki - 25.02 Jumping Pull Ups
Oli - 36.52 Kipping pull ups first 3 rounds, Jumping Pull Ups last 2
Paul - 33.56 Kipping pull ups first 3 rounds,Jumping Pull Ups last 2
Blissy - 37.29 Jumping Pull Ups
Kat - 26.37 Jumping Pull Ups
I cannot begin to explain how impressive it is to see Julie, Niki and Kat do all 5 sets of push ups with proper form. You guys have come on so much in the last 6-8 weeks and the days of using knees for push ups and doing burpees with out chest to floor are long gone.
Great work all of you.
Have a good time in Dubai Blissy!
Saturday 4.10.08
Outisde for the session. Winter is definately on it's way.
Warm up
Workout 1 Tyre and Kettlebells
In pairs, 30 sledgehammer strikes & 30 KB swings. Both working at same time. You can only move on to other exercises once partner has finished reps.
3 rounds for time
Niki & Julie - 6.41 16kg KB
Kat & Emma - 9.34 16kg KB
Workout 2 Carry & Squat
In pairs, 10 lengths sandbag carry & squats. Both working at same time. Partner 2 squats for as long as it takes partner 1 to complete the 10 lengths.
2 rounds for time
Niki & Kat - 9.00 20kg sandbag
Emma & Julie - 9.36 20kg sandbag
Workout 3 lift & push
In pairs, 15 deadlifts & 15 push ups. Both working at same time. You can only move on to other exercises once partner has finished reps.
5 Rounds for time
Niki & Emma - 6.25 36kg deadlift
Julie & Kat - 5.55 36kg deadlift
Very impressive session. Emma stepped up to the 16kg KB, all push ups were without knees on the floor and the deadlifts were an increased weight for this kind of workout.
Well done guys
Tuesday 30.9.8
Warm Up
Kipping practice. This is a focal point at present and we are working on these as much as possible. The guys are getting the technique right and some are pulling pulling 1's and 2's everywhere. Simon A, Parlour and Fran got there first kipping pull ups. Julie continues to get better technique and is finding them a little easier. Nicky's technique is much better in phase 1 and 2 and Mel, Jackie, Simon M and Gareth did very well on their first attempts. Dan C is getting used to these now and Thong has nailed so this is just an extra workout for him.
WOD
50 sit ups
50 tuck jumps
50 sit ups
50 walking lunges
50 sit ups
50 burpees
50 sit ups
Nicky15.08
Julie 12.50
Thong 15.28
Parlour 16.57
Gareth 15.10
Dan C 18.41
Fran 18.51
Mel 15.28
Simon A 14.10
Simon M 18.47
Jackie 17.17
Finished with 2 teams. Each person does the following.
Relay 1
1 length bear crawl, sprint back
Relay 2
1 length bear crawl, sprint back
Relay 3
2 length sprint
Relay 4
2 length sprint
Relay 5
1 length run backwards, sprint back
Relay 6
Broad jumps half length sprint rest and back
Relay 7
2 length sprint, everyone has to go 3 times.
Monday 29.9.8
Warm up
Worked on the kipping pull up. Paul Johnson got his first and grouped a couple together. Good work from Liz, Jay, Nicky and Paul W on 1st phase work.
Then
WOD
Teams of 2. AMRAP in 25 minutes of
Deadlift x 7
Burpees x 7
KB Swings x 10
Only 1 person working at a time. Second person can only go when 1st has finished his reps. Both have to finish each exercise before moving on to the next i.e. deadlift, then burpees
Paul J and Jay 9 rounds - 51kg deads, 16kg KB
Paul W And Oli 12 rounds - 60kg deads, 16kg KB
Nicky And Liz 8 rounds Nicky 42kg deads, Liz 27kg deads, 16kg KB
Photos and footage to follow. Very impressive work rate and some strong deadlifting by all. This is the first time liz has really used a 16kg KB. Well done
CrossBox 26.9.8
Warm Up
Workout 1
Groups of 3. Each on a station of Press, KB swing and Squats. Max reps in 1 minute then rotate.
Julie 16, 39, 57 - 20kg press
Nicky 11, 35, 46 - 20kg press
Kat 16, 35, 46 - 17kg press
Jimmy 20, 365, 38 - 30kg press
Sally 20, 32, 40 - 12kg press
Emma 10, 32, 52 - 17kg press
Padwork
Workout 2
Groups of 3. Each on a station of Mountain Climbers, Thrusters and Burpees. Max reps in 1 minute then rotate.
Julie 80, 20, 31 -
Nicky 80, 17, 20
Kat 92, 19, 19
Jay 24, 18, 8
Jimmy 102, 17, 15
Sally 55, 15, 11
Emma 51, 13, 13
Padwork
Workout 3
Groups of 3. Each on a station of Shuttle runs, Push Ups and Weighted walking lunges. Max reps in 1 minute then rotate.
Julie 22, 29, 32
Nicky 21, 30, 26
Kat 21, 40, 32
Jay 16, 20, 35
Jimmy 22, 37, 28
Sally 22, 13, 22
Emma 20, 17, 22
Wednesday 24.9.8
Firstly need to highlight some achievements from tonights session We worked on the kipping pull up and a few of the guys got their first and from there a few sets. Dan C on his first time of asking got his kipping pull up and then grouped a couple. Julie nailed her first and then a couple. Big step for Julie as she has been after pull ups for a while. Jimmy got his first and Dan S got his first and grouped a couple together. Great work guys.
Nicole ish
20 lengths hall
Max rep Thrusters
Max Rep Jumping Pull Ups
AMRAP in 20 minutes
Nicky 19.5kgThr - 9, 16, 18, 15 JPU 35, 25, 20, 26
Dan S 40kgThr 17, 12, 9, 9 JPU 30, 32, 30, 25
Jimmy 36kgThr 6, 8, 8, 8 JPU 30, 20, 20, 25
Emma 19.5kgThr 13, 12, 10, 10 JPU 29, 20, 18, 15
Julie 19.5kgThr 20, 12, 15, 14 JPU 35, 27, 24, 28
Paul 40kgThr 15, 11, 10, 10 JPU 25, 26, 21, 24
Thong 40kgThr 16, 13, 10, 9 JPU 35, 37, 21, 25
Dan C 36kgThr 14, 6, 6, 7 JPU 16, 25, 25, 12