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!