First CrossFit Total!

Yesterday at CrossFit Hove saw my First CrossFit Total!

Establish 1 rep max in the following then add together for the total!

Back Squat - 80kg (PB)
Shoulder Press - 45kg (PB)
Deadlift - 105kg (PB)

CrossFit Total - 230kg

Old Mans Club!

Yesterday at CrossFit Hove Old Mans Club!

Overhead Squat
3,3,3,3,3

35kg, 40kg, 45kg, 50kg, 55kg (PB)

WOD

5 Muscle-Ups (scaled by standing on 2 x 20kg plates and jumping)
21 Burpees
x3

Time - 9:09

Old Mans Club!

Yesterday at CrossFit Hove Old Mans Club!

Power Cleans
3,3,3,3,3

40kg, 45kg, 50kg, 55kg, 60kg (PB)

WOD
AMRAP 9 Mins

3 Power Cleans 50kg
5 Handstand Push-Ups
7 Toes to Bar

6 Rounds, 3 PC's 5 HSPU's & 3 T2B completed!

I don't like Monday's!

Yesterday at CrossFit Hove Old Mans Club!

Push Press
5,5,5,5,5

35kg, 37.5kg, 40kg, 42.5kg, 45kg

WOD

1 Tyre Flip
50 Double Unders
2 Tyre Flips
40 Double Unders
3 Tyre Flips
30 Double Unders
4 Tyre Flips
20 Double Unders
5 Tyre Flips
10 Double Unders

Time 5:38

Finisher

2 Min Wallball challenge
37 Wallballs

Oly Lifting!

Yesterday at CrossFit Hove Old Mans Club saw a PB by 5kg in my favourite Oly Lift, The Snatch!

1, 1, 1, 1, 1
45kg, 47.5kg, 50kg, 52.5kg, 55kg, (PB)

Reach for the sky!

Yesterday at CrossFit Hove Old Mans Club!

Shoulder Press
3,3,3,3,3

20kg, 30kg, 35kg, 40kg, 42.5kg (PB)

WOD

3 Handstand Push-Ups
7 Pull-Ups
9 40" Tyre Jumps
Run 200m
X4

Time - 8:17

Teabag the floor!

Yesterday at CrossFit Hove Old Mans Club!

Back Squat
3,3,3,3,3

40kg, 50kg, 60kg, 65kg, 70kg

WOD

3 Muscle-Ups (scaled with box)
5 Squat Cleans 45kg
x5

Time - 8:07

One Bar Linda!

Monday at CrossFit Hove saw the return of One Bar Linda!

10, 9, 8, 7, 6, 5, 4, 3, 2, 1, with 40kg

Deadlift
Power Clean
Push Jerk

(10 Deadlift, 10 PowerClean, 10 Push Jerk, 9 Deadlift, 9 PowerClean, 9 Push Jerk etc).

Time - 16:28

Old Mans Club (and a few young ones as well, oh and a girl)

Today at the CrossFit Hove old mans club.

Front Squat

5,5,5,5,5
30kg, 40kg, 50kg, 60kg, 65kg (pb)

WOD

Death by Pull-Up
First minute do one Pull-Up,
Second minute do two Pull-Ups, keep going until you can't do the required number of Pull-Ups

10 minutes completed - total 55 Pull-Ups

Old Mans Club!

Today at CrossFit Hove's Old Mans Club!

Deadlift

5,5,5,5,5
60kg, 70kg, 80kg, 90kg, 95kg (PB)

WOD

Mini Mcghee

AMRAP 15Mins

5 Deadlift - 60kg
9 Box Jumps
13 Push-ups

10 Rounds completed.

CrossFit Hove Old Mans Club

Today at the Old Mans Club!

Power Cleans

5,5,5,5,5
30kg, 35kg, 40kg, 45kg, 50kg

WOD

5 Power Cleans 40kg
10 Wall Balls
Run 200m
x5

Time - 10:12

Power Snatch

Today at CrossFit Hove.

Power Snatch
1,1,1,1,1

30kg, 35kg, 40kg, 45kg, 50kg

WOD

5 Power Snatch - 35kg
7 Ring Push-Ups
15 Burpees
x5

Time - 13:51

Old Man's Club!

Yesterday at CrossFit Hove.

Split Jerk
3,3,3,3,3

30kg, 35kg, 40kg, 50kg, 55kg

WOD

3 Ring Dips
5 Pull-Ups
7 Toes to Bar
9 Box Jumps
x5

Time - 8:31

Michael!

Today at CrossFit Hove

Warm-up & Mobilize

Power Clean Tech

WOD

Michael

Run 800m
50 Sit-ups
50 Back Extensions
x3

Time - 22:59

Thrusters!

Today at CrossFit Hove

Thrusters

1,1,1,1,1,1,1
20kg, 30kg, 35kg, 40kg, 45kg, 47.5kg, 50kg

WOD

14 One Arm Kettlebell Swings (7 each arm)
9 Push-Ups
11 Squats
Run 280m
AMRAP 20 Mins

7 Rounds completed

Sumo's

Today at CrossFit Hove

Sumo Deadlift Highpull

1,1,1,1,1,1,1
30kg, 35kg, 40kg, 45kg, 50kg, 55kg, 60kg

WOD

7 Pull-Ups
7 Sumo DLHP 30kg
24 Double Unders
x7

Time 13:47

Elizabeth!

Today at CrossFit Hove

Elizabeth

21-15-9

Squat Cleans (30kg)
Ring Dips (Negatives)

Time 10:52

Mini Kelly!

Today at CrossFit Hove

Sumo Deadlift

5,5,5,5,5
62.5kg, 65kg, 67.5kg, 70kg, 72.5kg (PB)

Mini Kelly

Run 300m
15 Wall Balls
15 Box Jumps
x5

Time - 16:50

Box Squats!

Today at CrossFit Hove

Box Squats

3,3,3,3,3
40kg, 50kg, 55kg, 60kg (PB), 62.5kg (new PB), 65kg (new PB)

WOD

5 Push Jerks 40kg
5 Ring Dips (scaled to negatives)
30 Double Unders
x5

Time - 9:21

Lynne!

Today at CrossFit Hove

Bench Press

5,5,5,5,5
20kg, 30kg, 40kg, 45kg, 50kg

Lynne

Max Rep Bench Press 45kg (should be bodyweight)
Max Rep Pull-Ups
Rest as needed
x5

BP - 10,7,7,7,5
PU - 10,7,7,7,7

Mind your Toes!

Today at CrossFit Hove

Squat Clean
3,3,3,3,3

40,45,50,55,60kg

2x65 (PB)

WOD
In one minute
Run 100m
For the remainder of the minte
Toes to Bar (repeat until 50 T2B are completed)

Time - 8:49

Brighton & Hove Olympic Lifting Club!

Today's Olympic Lifting class at CrossFit Hove, was my first Oly class since April when I PB'd with a 50kg Snatch!

Today I managed to get up to 47.5kg, which isn't bad after such a long break!  Lots of work needed though!

Lovely Linda!

Double Under practice!

Pistol's practice!

One Bar Linda!

10 reps of
Deadlift, Power Clean & Push Jerk @ 35kg!
then 9,8,7,6,5,4,3,2 & finaly 1 rep of each for time!

Time - 12:35

Finisher

Pull-Up practice!

Overheads & Helen!

Friday's workout at CrossFit Hove was!

Overhead Squats
5,5,5,5,5

20kg, 30kg, 40kg, 45kg, 47.5kg

Followed by Helen!

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

Time - 14:05

Kettlebell Surprise!

Due to some welding work in progress at CrossFit Hove, the WOD was changed to

20 Kettlebell Swings
100m Waiters Walk
x5

Time 12:49

Followed by Death by Double Squats!

Do 2 squats the 1st min, then 4 squats the 2nd min and so on

I got up to 26 squats for 13 mins, with a total of 180 squats!

Elizabeth my dear!

Monday's workout was Elizabeth, one of my fav WOD's, not!

21-15-9
Squat Clean 30kg
Ring Dips (scaled to negatives)

Time 13:10

F.U. Jeff Martin!

After a warmup of

Run 200m
10 Sit-ups
Samson Stretch
Pigs on Skates Stretch
x3

Thursday's workout at CrossFit saw Strength work on the Deadlift, and a PB for me on 5's!

5,5,5,5,5

50kg, 60kg, 70kg 80kg, 90kg (PB)

Then onto a scaled down version of Jeff Martin's birthday WOD, which should have been

51 Thrusters @ 42.5kg

The first time you put the bar down during the Thrusters you do 1 round of Cindy (5 Pull-ups, 10 Push-ups, 15 Squats), the second time you do 2 rounds and so on.

I did

25 Thrusters - 10 with 42.5kg, 15 with 30kg
With 4 rounds of Cindy at 5,10 & 15, and 1 round at 3,5 & 7

Time - 10:41

Cindy!

Monday's workout at CrossFit Hove saw a warm-up of!

Run 100m
10 Sit-ups
10 Ring Pulls
Samson Stretch
Pigs on Skates
x3

Before the METCON which was one of the Benchmark Girls!

Cindy

5 Pull-ups
10 Push-ups
15 Squats
AMRAP 20 Mins

11 Rounds completed!

This was my first Cindy in a CrossFit Box, and the first done as prescribed and not scaled!

So far she is not my favourite girl, which is Helen of course!  :-)

Push Press & Double Tap!

Mondays Workout at CrossFit Hove saw work on the Push Press, and then a Double Tap 7 Min AMRAP!

Push Press
3,3,3,3,3

20kg, 30kg, 35kg, 40kg, 45kg (10kg PR)

METCON

7 Ring Push-ups
9 Wall Balls
12 Sit-ups
7 Min AMRAP

Rest 2 Mins then

7 Pull-ups
9 Kettlebell Swings 20kg
12 Lunges
7 Min AMRAP

7 rounds in total, 4 Rounds in the first and 3 in the second!

Deads & Double Tap!

Mondays workout at CrossFit Hove saw some work with the Deadlift!

After a warm-up of

100 Skips
10 Sit-ups
Spiderman Stretch
Samson Stretch
x4

It was onto Deadlifts with sets of 5 warming up to body weight for the WOD!

5, 5, 5,
80kg, 85kg, 87.5kg (PR)

METCON

Double Tap

5 Pull-ups
10 Push-ups
15 Sit-ups
6 Min AMRAP

Rest 3 Mins then

5 Deadlift (70kg)
10 Wall Balls
10 Box Jumps
6 Min AMRAP

3 Rounds in each completed

6 Rounds in total!

Back Squat Couplet!

Monday's workout at CrossFit Hove looked at the Back Squat, and establishing 75% of 1 rep max so this weight could be used in the METCON!

After a warm-up of

100 Skips
10 Push-ups
10 Sit-ups
Samson Stretch
Pigs on Skates
x3

It was onto Back Squats

5,5,5,3,3,3

40kg,50kg,60kg,65kg,70kg,75kg (PB)

Then it was onto the METCON

5 Back Squats 50kg
100m Run

10 Min AMRAP

9 rounds completed (10 rounds - 10:50)

Tyre Flipping!

Thursdays workout at CrossFit Hove looked at Deadlifts!

Sets of 5 building up to 80% of 1 rep max, and then a single set of 15+ with that weight!

5,5,5

50k, 60kg, 70kg,

1 x 15

80kg

METCON (wearing 10kg weight vest)

2 Tyre Flips
6 Box Jumps
40m Run

10 Min AMRAP

10 rounds, 2 Tyre Flips, 6 Box Jumps completed!

Power Cleans & Tabata Intervals

Mondays workout at CrossFit Hove saw a warm-up of

10 Overhead Squats
10 Pull-ups
10 Push-ups
10 Sit-ups
Samson Stretch
Pigs on Skates
x2

Mondays lift was Power Cleans

3,3,3,3,3

30kg, 40kg, 50kg, 55kg, 60kg

Tabata

8 Intervals (20 secs on, 10 secs off) of the following exercises

Power Cleans 40kg (4)
Sledgehammer Tyre Hits (10)
Kettlebell Swings 20kg (6)
Box Jumps (7)

The lowest score from each round (in brackets) is added together for a final score

Score - 27

Michael!

Thursday's workout at CrossFit Hove saw a warm-up of!

100 Skips
10 Push-ups
10 Sit-ups
10 Overhead Squats
Samson Stretch
Pigs on Skates
x2

Lift of Miles choice today for me was Front Squat!

5,5,5
40kg, 50kg, 60kg

3
62.5kg

2
65kg

WOD

Michael!

Run 800m
50 Sit-ups
50 Back Extensions
x3

Time - 22:53 - PR by over 11:00 Mins :-)

Camp Pendleton!

Monday's class at CrossFit Hove saw work on the Push Jerk, the result is more work is needed!  After this it was onto the METCON, which was Camp Pendleton!  It was my first taste of this WOD, and I much prefer Victoria Pendleton Instead!

Warm-up

100m Run
10 Sit-ups
10 Pull-ups
10 Overhead Squats
Samson Stretch
Pigs on Skates
x3

Push Jerk
3,3,3,3,3,

30kg, 40kg, 45kg, 50kg (3 Rep PR by 5kg), 55kg (2 Reps)

METCON

Camp Pendleton

15 Push-ups
15 Kettlebell Swings 20kg
400m Run
AMRAP 20 Mins

4 Rounds 11 Push-ups completed

Snatch Grip Deadlift!

Wednesday's class at CrossFit Hove saw work on the Snatch Grip Deadlift, which was basically Deadlifts with the grip used when Snatching, this helps to increase strength at the start of the Snatch and thus improves the weight that one is able to Snatch!

Snatch Grip Deadlift
5,5,3,3,3,1,1,1,1

40kg, 50kg, 60kg, 70kg, 75kg, 77.5kg, 80kg, 82.5kg, 85kg (1 Rep Max PR)

METCON

5 Muscle Snatches 25kg
10 Burpees
100m Run
x 5

Time - 8:54

Deadlifts are your friend!

It was lift of choice yesterday at CrossFit Hove, I choose Deadlifts as I haven't done any since Oct 09 when I got a 1 rep max of 80kg!

5,5,5,5,5
40kg,50kg,60kg,70kg,80kg - 5 rep PR!  :-)

Finished off with a 85kg 3 rep PR!  :-)

METCON was

5 Kettlebell Clean & Press - 12kg
20 Sit-ups
35 Double Unders
x5

My Sit-ups have got a lot better, but my Double Unders are still lacking somewhat hence the time of

20:12

Teams!

Monday's class at CrossFit Hove saw a warm-up of

5 Pull-ups
5 Push-ups
5 Overhead Squats
Samson Stretch
x4

It was then onto the Strength workout which was Overhead Squats, starting off light and working upto single rep max effort.  My SRME was 57.5kg a PR.  :-)

We then did a team workout!  With 4 teams of 2 Athletes, 1 Athlete did Kettlebell Swings while the other did a 100m Waiters walk with a Kettlebell (changing sides after 50m), 4 rounds for time!

I was paired with Anton, and our time was - 11:55

Helen!

While I was taking the 7pm class at CrossFit Hove, I decided that I wanted to do today's Workout "Helen"!  This was my first WOD for over a week, as Miles is away on honeymoon and I've been taking the classes at CrossFit Hove in his absence.

So after the 7pm Athletes completed the WOD, I handed the stopwatch over and started "Helen", which is.

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

My previous time the last time I did Helen on 08/03/2010 was 15:48

My new time is 13:48!  Very pleased to have taken 2 minutes of my Helen time!  :-)

Tabata!

Thursday's workout at CrossFit Hove was a warmup of

1 min 20m Shuttle Runs
1 min Ring Pulls
1 min Burpees
Samson Stretch
Pig on Skates Stretch
Spiderman Stretch
x 2

Followed by Shoulder Press 5x3 reps

20kg, 30kg, 32.5kg, 35kg, 37.5kg

Followed by the METCON, which was Tabata intervals 20 secs work, 10 secs rest of

8 rounds of Pull-ups (3)
8 rounds of Box Jumps (7)
8 Rounds of Push-ups (3)

The lowest reps on any round counts as your score, these are added up at the end.

My score - 13

Redux!

Mondays workout at CrossFit Hove saw a warm-up of

1 Ramp
10 Push-ups
10 Overhead Squats
1 Samson
1 Pig on Skates
1 Spiderman

This was followed by the workout which was

50 Double Unders (scaled to 25)
35 Sit-ups (scaled to 25)
20 Walking Lunges with a 15kg bumper plate
x 5

Time - 25:30

Squat Clean!

This weeks Olympic Weightlifting class at CrossFit Hove saw me get a pb by 12.5kg with a 62.5kg Clean!  Yipee!

Snatch Balance!

Thursday at CrossFit Hove saw some work on the Snatch Balance!  In the Snatch Balance, the bar is racked as in the Back Squat, the Athlete then drops under the bar as quick as possible, landing in the Squat with the bar pressed Overhead!  the lift is completed when the Athlete stands up and performs an Overhead Squat!

The Workout was seven single lifts increasing the weight on every rep!

27.5kg 30kg, 32.5kg 35kg, 37.5kg, 40kg, 42.5kg

After this was a lovely METCON workout of

30 Sit-ups
20 Kettlebell Swings 20kg
x5

Time - 14:20

The Sit-ups are still one of my weak skills, but I'm getting better!

Trainer WOD

Monday's workout at CrossFit Hove was borrowed from the weekend's Level 1 Certification at CrossFit Central London, this is the same WOD that the CrossFit Instructors did at the Cert, without the scaling!

50 Double Unders (scaled to 150 Skips)
7 Muscle-Up (Scaled with box)
10 Hang Power Cleans 60kg (scaled to 45kg)
x3

Time - 11:30

After this was 80 Sit-ups for time!

Time - 4:38

Friday Snatch!

Friday's class at Crossfit Hove looked at the Snatch!  The Snatch is my favourite lift, and saw me record a PB with 2 reps at 50kg!  My goal in the next few months will be to get a bodyweight snatch, but first lots of Overhead Squats and Snatch Balance to build up strength in the Squat!

Brighton & Hove Olympic Weightlifting Club!

This weeks Oly class at CrossFit Hove, looked at the Snatch, and saw a PB for me with 45kg!

First Wall Balls!

Thursday's workout at CrossFit Hove consisted of a warm-up of 3 rounds of

Row 500m
10 Overhead Squats
10 Push-ups
1 Samson Stretch
1 Pigs on Skates
1 Spiderman

After the warm-up it was onto the skill/strength workout, which was a choice of Shoulder Press or Deadlift, I choose Deadlift.

The workout was 5 x 3 reps with the following weights!

40kg
50kg
60kg
70kg
80kg (PR for 3 rep set)

Then it was onto the METCON which was 5 rounds for time of

7 Sumo Deadlift High Pull 40kg
15 Wall Balls
21 Sit-ups

This was my first attempt at Wall Balls, and I quite enjoyed them in a weird sort of way!

Time - 12:40

Double Tap!

Monday's workout at CrossFit Hove started off with a warmup of 3 rounds of.

75 Skips
10 Sit-ups
5 Dislocations
1 Samson Stretch

After this it was onto the METCON which was 2 x 10 min AMRAP's with 5 mins of rest between each, the AMRAP's were.

AMRAP 1
3 Clean & Jerk 40kg
5 Push-ups
7 Box Jumps

8 Rounds & 3 C&J completed

AMRAP 2
3 Kipping Pull-ups
5 Sit-ups
50 Skips

9 Rounds & 3 Kipping Pull-ups completed

Falmers Walk!

Thursday's workout at CrossFit Hove began with a warm-up of 3 rounds of.

75 Skips
1 Rope Climb
10 Push-Ups
1 Samson Stretch

Then it was onto the Skill & Strength work which was 5 x 3 of Squat Cleans with the following weights!

40kg
42.5kg
45kg
47.5kg
50kg

Then it was onto the METCON which was 5 rounds for time of

100m Falmers Walk with 2x20kg Kettlebells
20 Kettlebell Swings with 20kg Kettlebell

Time - 18:22

Squats! Squats! Squats!

Monday's workout at CrossFit Hove Saw a warmup of 3 rounds of

100 Skips
10 Overhead Squats
10 Sit-ups
10 Push-ups
Samson Stretch

Then onto a strength workout of 3 x 5 Overhead Squats with the following weights

30kg
40kg
45kg

Then onto the METCON which was a AMRAP in 20 mins of

15 Back Extensions/Supermans
15 Toes to Bar
15 Overhead Squats 25kg

I managed to do 3 full rounds and 15 Supermans & 15 Toes to Bar in the 4th round!

Helen!

Monday's workout at CrossFit Hove saw a warm-up of 3 rounds of
100 skips
10 Overhead Squats
1 Rope Climb
1 Samson Stretch
Tyre Jumps (optional)

Before moving onto Front Squats, and 3x5 reps with the following weights
40kg
50kg
60kg (PB for 5 reps)

Then it was onto the METCON which was "Helen" 3 rounds for time of
Run 400m
21 Kettlebell Swings (20kg)
12 Pull-ups

Time - 15:48

Oly Lifts!

Saturday Morning saw somw work on the Overhead Squat & the Snatch!

We worked on the Overhead Squat first with 5 x 2 reps, and then worked on the Snatch with 3 x 2 reps!

Overhead Squat

35kg
37.5kg
40kg
45kg
50kg

Snatch

30kg
35kg
40kg

Bitch of a WOD!

Thursday's workout at CrossFit Hove, saw a nice long WOD!  10 rounds for time of

15 Ketttlebell Swings (20kg)
10 Situps
5 Ring Dips (scaled to negative dips)
1 Ramp (120m)

Time - 26:53

CrossFit Games 09 Triplet!

Monday's workout at CrossFit Hove concentrated on Back Squats for the strength workout, and a Triplet borrowed from the CrossFit Games 09!

After a warmup of 3 rounds of

100 Skips
10 Overhead Squats
10 Push-Ups
10 Pull-Ups (PB 10 straight Kipping Pull-Ups)
1 Samson Stretch

It was onto Back Squats with 3x5 reps of the following

50kg
60kg
65kg (PB for set of 5)

Then it was onto the METCON which was an 8 min AMRAP of

4 Handstand Push-ups (scaled with one abmat under my head)
8 Kettlebell Swings (20kg)
12 Sit-Ups

I Completed 5 rounds in 8 mins!

Nasty!

Thursday's workout at CrossFit Hove was "Nasty Girls"!  After a warm-up of 4 rounds of. 

10 Overhead Squat's (plastic bar)
10 Sit-ups
10 Push-ups
1 Samson Stretch 

It was onto "Nasty Girls", which is 3 rounds for time of. 

7 Muscle-ups
10 Hang Power Cleans 60kg
50 Air Squats 

I scaled the Muscle-ups in this WOD as I've only got one Muscle-up so far, this was scaled by placing a box under the rings, keeping my feet on the box and kipping the hips, and then pressing to full extension.  The Hang Power cleans I scaled to 45kg, the Squats were completed trying to achieve full hip extension. 

Time - 14:55

Elbows High!

Monday's workout at CrossFit Hove saw work on the Front Squat, and a PB for me in the process, despite not doing FS since May 2009! 3x5 reps of the following weights

45kg
50kg
55kg

The METCON was Skips & Sit-ups for time with the following reps, I am still scaling both of these exercises as I haven't got many Double Unders, and I'm still building my endurance with the Sit-ups!

100 Skips
25 Sit-ups
80 Skips
20 Sit-ups
60 Skips
15 Sit-ups
40 Skips
10 Sit-ups
20 Skips
5 Sit-ups

Time - 7:53

After this we had a little play with the Kipping Pull-Up, and I managed to surpass my previous best of 5, with 6!  :-)

Back Squats

Monday's work at CrossFit Hove consisted of Back Squats with the following reps & weights, and saw a PB and Body Weight Back Squat!
5 - 50kg
3 - 55kg
3 - 60kg
1 - 62.5kg
1 - 65kg
1 - 67.5kg
1 - 70kg

The METCON was 5 rounds of
10 Ring Push-ups (Kneeling)
20 Box Jumps
15 Sit-ups

Time 13:13

Muscle-up!

Thursday's class at CrossFit Hove saw me achieve my first Muscle-up!

CrossFit Strength Bias work concentrated on the Push Jerk, after a revision of the technique using plastic's it was on to the Oly bar, 5x3 sets with the following weights

20kg, 30kg, 40kg, 42.5kg, 45kg.

The METCON was an 10 min AMRAP of

7 Sumo Deadlift Highpull - 20kg Kettlebell
12 Push-ups
30 Single Skips

I really struggled on the Push-ups on this, as it's been a few weeks since any Push-ups have been performed, in the end I managed to get 5 rounds in 10 mins.

Grannie!

Monday's class at CrossFit Hove started of with some Back Squats, which was fairly new to me in a CrossFit environment
3sets of 5 reps with the following weights, 40kg, 50kg, 55kg

This was followed by some revision work on the Clean & Jerk, before moving onto the metcon.

10 rounds for time of the following

3x Clean & Jerk 35kg
15 Abmat Sit-ups
30 Single skips

After a good start I struggled on the Sit-ups, as I have not trained since before Xmas, so the last 3 rounds were scaled to 8 Sit-ups, Thanks Miles!

Time - 17:52

Apprenticeship!

On Saturday morning I was asked by CrossFit Hove's Owner & Level 2 Instructor Miles Key, to help him with the 10:00 am class.  Apart from taking a Kettlebell class, this was my first experience helping out at CrossFit Hove, and one that I enjoyed immensely!

Thanks Miles!

Hopefully I'll be able to help out a lot more!