Annie!

My first WOD of 2012 and for 2 months, was.

Warm-Up

Run 100m
10 Push-Ups
Pigs on Skates Stretch
Samson Stretch
10 Rotations with PVC Pipe
10 Overhead Squats with PVC Pipe
x3

WOD

Annie

50-40-30-20-10
of
Double Unders
&
Sit-Ups

As this was my first WOD for a while, I scaled the workout to

25-20-15-10-5

Time - 7:55

Conclusion - After 2 months not doing CrossFit, my Double Unders & Sit-ups need much improvement!

OHS!

Tuesday at CrossFit Hove saw some work on my Overhead Squats, just to continue the theme from the Weekend when I attended the CrossFit Olympic Lift Cert.  The it was onto the WOD!

Overhead Squats

5, 5, 5, 3, 3, 3, 1

20kg, 30kg, 35kg, 40kg, 45kg, 50kg, 55kg,


WOD

AMRAP 15 Mins

5 Hang Squat Snatches - 30kg
10 Push-ups
Run 200m

6 Rounds Completed

CrossFit Olympic Lifting Cert!

I spent last weekend at CrossFit Velocity in Swanse for the CrossFit Olympic Lifting Cert, it was great to catch up with old friends, and also to make new one's.

The legendary Mike Burgener was in charge for the weekend, and when Coach tells you to do something you do it!  or else its Burpees!!  YAY BURPEES!!

The first day was spent learning the Burgener warm-up and skill transfer exercises for the Snatch, it's amazing how working with just a PVC pipe for the day, can make you feel you've been lifting heavy!

The next day saw us begin with a refresher on the Snatch, before having a chance to snatch some weight instead of PVC.  after this we started learning the Burgener warm-up and skill transfer exercises for the Clean & Jerk.

After learning with the PVC it was then time to move onto some weight with the C&J, along with some coaching work on our fellow attendees.

Overall an excellent weekend, and one I can highly recommend trying if your interested in the Olympic lifts!

Helen!

Tuesday at CrossFit Hove saw some work on Back Squats, working up to a 1 rep max before moving onto the WOD!

Back Squat

5, 5, 5, 3, 2, 1, 1, 1

30kg, 40kg, 50kg, 60kg, 65kg, 70kg, 75kg, 80kg

WOD

Helen

Run 400m
21 Kettlebell Swings 20kg
12 Pull-ups
x3

Time 15:33

Nancy!

CrossFit Hove on Friday saw some Overhead Squat work followed by my first meeting with Nancy.

Overhead Squat

5, 5, 5,

25kg, 27.5kg, 30kg

WOD

Nancy

Run 400m
15 Overhead Squats 30kg
x5

Time - 19:22

Dead's!

Tuesday at CrossFit Hove saw some work on the Deadlift, before moving onto the WOD!

Deadlift

5 x 40kg
5 x 50kg
3 x 60kg
5 x 65kg
5 x 75kg
5+ x 85kg (7 completed)
10 x 35kg x 5

WOD

21-15-9

Deadlift 60kg
Box Jumps 30 Inch Box

Time - 7:01

Bench

Wednesday at CrossFit Hove saw some Bench Press action, working up to a 1 Rep Max.

1RM

55kg

WOD

15 Sit-Ups
15 Box Jumps
x10

Time - 17:27