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!