Hotel WOD - Liverpool

Focus on quality of form & technique

1000m row
4:43~

Annie
50 - 40 - 30 - 20 - 10
double unders
sit-ups (GHD style - hips disengaged, hands touch floor/dumbbells at start/finish points)

10:36

rowing
nasty_girl
annie
benchmark_WOD

Hotel WOD - Liverpool

Warm up

2 sets
30secs squat/handstand/plank holds

2 sets
20 double unders / 10 V-ups / 3 strict, gymnastic-style push-ups

WOD
For time:

10 rounds - focus on quality of form & technique
200m row
10 dumbbell snatches 12kg

19:26

rowing

Christmas Eve at CrossFit Liverpool

Hip mobility work

Hooverball as warm up (fun!)

Back Squats
75% x 5 x 5

65kg x 5 x 5

WOD
5 rounds
30 seconds on 30 seconds off
amrap
pull-ups / box jumps / Russian swings (16kg as RX)

pull-ups: 7 / 6 / 6 / 5 / 5 = 29
box jumps: 12 / 12 / 13 / 12 / 14 = 63
Russian swings: 19 / 20 / 22 / 22 / 22 = 105

Total 197 reps

back_squat

Hotel WOD - Berlin

WOD
5 rounds for time:

400m
10 strict push-ups

13:49~

Hotel WOD - Berlin

The hotel in Berlin is great, save for the gym, which consists of a couple of treadmills and bikes, a cross trainer, and a bunch of Technogym machines...

WOD
For time:

20 burpees
50-40-30-20-10 double unders
10-20-30-40-50 air squats
20 burpees

12:28

Fran

Only slept two hours again last night. Not sure if it's jet lag any more or I'm falling sick...

Morning session at CFL

24 burpees (Late! Chose two numbers, 2 & 12...2 x 12 = 24, lucky I didn't pick higher numbers!)

Burgener warm up 

OTM for 10 minutes

Odd minutes - 3 hang snatches @ 60%

Even minutes - 3 strict HSPU

Used 25kg as haven't done this for a while and wanted to work on dropping under.

Used 25kg + 2.5 kg plate for HSPU.

Both felt awkward due to lack of practice in recent weeks.

WOD

"Fran"

For time (15mins cutoff)

21-15-9

Thrusters 95/65#

Pull-ups

12:26 RX

Slow, hahaha, but considering all the pull-ups I've done this week and this is my first time with Fran, I'll take it.

Played around with some squats afterwards.

Back Squat

x 3 x 3

Warmed up with 45/55/65/70kg

75 / 75 / 80kg

6kg short of my previous 3RM, but this felt smooth and very little struggle. Good depth, no jerking and bar chasing squat, power at the end...interested to see my new max lift numbers...

Ab wheel with hollow position

5-5-5-5-5

hang_snatch

HSPU

Fran

back_squat

skills_practice

nasty_girl

Yoga & Birthday WOD - "Hope"

Yoga for All class at Liverpool Wellness Centre (60mins). Handstand, headstand and scorpion progressions (against wall).

Evening session at CFL

Mobility work with PVC pipe and warm up with Coach Matt

Strength

OTM for 12 minutes

3 push press @ 70% (35kg)
3 strict pull-ups

1 missed rep = 5 burpees
60 burpees owed - rotating on bar made OTM tight and neither Hope nor myself could string the pull-ups together so we missed reps. Never mind, still doing way more strict pull-ups than I have in the past.

WOD - "Hope"

2 rounds for time (15mins cutoff)

100 double unders
15 deadlifts 110/80kg (65kg)
20 GHD sit-ups
25 wall balls 10/6kg (6kg)

DNF - 1 round 17 wall balls - only 8 wall balls left! Haha.

hatha_yoga
push_press
pullups

CrossFit Liverpool

Morning session at CFL - sub-zero temperatures on the way to the box, sometimes CrossFit makes us question our sanity...

Buy in:
3 rounds

10 OHS 45#
10 KBS 16kg
10 pull-ups (1st 2 sets strict, 3rd set strict/kipping)

Power Clean practice
25/35/45kg

WOD
For time:

1.
2 power cleans / 4 STO / 6 front squats / 8 ring push-ups 100/70kg (45kg)
10 KBS 32/24kg (RX)
2.
4 PC / 6 STO / 8 FS / 10 RPU 80/50kg (35kg)
10 KBS 32/24kg (RX)
3.
6 PC / 8 STO / 10 FS / 12 RPU 60/30kg (30kg)

11:35

Mobility work

pullups
power_clean

San Francisco CrossFit

Morning session at SFCF with Carl Paoli

Workout:

10 rounds
Heavy triple front squats
50m sprint (to gate)
Walk back

*rotate on rack with partners, no rest other than this.

Rounds 1-5 120#
Rounds 6-9 140#
Round 10 151#

- drive knees out as much as possible, especially on the up
- don't "jerk" on the way down - maintain control
- keep explosiveness on the up but without bouncing - stop 'dead' at the top

TTB practice

- upper back tight, holding back fluidity of kip
- look straight ahead and down during movement, not up

2-minute Superman hold

front_squat
skills_practice

Evening Mobility and Movement session with K Starr

* squat holds - narrow stance, up to 5 minutes

- hold lunge position with back foot internally rotating and lift chest to feel possible tightness

** adductor stretch with barbell, 3-5 minutes each leg

- retest lunge position

*** adductor stretch with ball and box, 2-3 minutes each side

- retest lunge position

**** side/front splits stretches and preparation - from seated come to "standing position" then allow weight to fall forward - "pass through" 20 times - hang band from pull-up bar and use to support upper body during splits practice

***** tackling knee problems - wrap band around base of pole and other end around foot/ankle to secure - straighten leg and internally rotate quads/knee (manipulate with hands) while contracting quads - repeat 20 times

mobilityWOD

Partner WOD - Media Summit 2012

Partner WOD with Mike
(6am in the Omni Hotel Grand Ballroom, before Day 3 of the 2012 Media Summit)

Triple Tabata

*air squats
*dumbbell hang power cleans 45/25lbs
*box jumps 30/24"

We didn't count our reps but I did PR my tabata squats - 22 reps for the first four rounds followed by 20/18/17/18.

tabata
CFMedia

Team WOD - Media Summit 2012

10 groups of 9 athletes to each team worked out in the Omni Hotel Grand Ballroom, an Day 2 of the 2012 Media Summit.

Team Vicious and Delicious! With Caity Matter and Pat Sherwood, Nicole and Julian.

20 dumbell thrusters - 45/35/25lbs

20 box jumps - burpee-box/regular

20 dumbbell snatches 45/35/25lbs

Didn't record our times but we came third overall within the ten teams. Surreal to work out with athletes I have only admired from afar until now.

team_WOD

Weighted Pull-ups, Saturday Team WOD & Trigger Point Therapy workshop

Weighted Pull-ups (from Friday)

2 / 3 / 4PR / 5PR / 6PR / 7PR / 7.5F

Saturday team WOD at CFSG with Alistair, Kyle and Carol

In teams of 3:
450 wall balls
amrap KBS 2/1.5 pood
amrap burpees
amrap double unders

32:15
(710 double unders)
319 KBS
317 burpees

Trigger Point Therapy workshop at Reebok CrossFit Enduro

Partnered Dylan - fun, if painful!

team_WOD
SMFR