The 32 Minute Challenge

W.O.D. Tue 30th Sept

"The 32 Minute Challenge"

Either as individuals or as a team of two :

Row 400m the CrossFit Train 400m for four rounds.

Record overall distance

Monday

Sunday's Barbell Bear complex was such a challenge we decided to run in to Monday for those who do not attend over the weekend.

Some fantastic results were achieved ~ great effort everybody.

Barbell Bear Complex

W.O.D. Sun 28th Sept

"Barbell Bear Complex"

Power Clean

Front Squat Thruster

Back Squat Thruster

7 reps for 5 rounds

3-5 minutes rest between rounds

Increase weight each round if possible and bar must

not touch ground during each individual round.

The Goose Drank Wine

W.O.D. Sat 27th Sept

"The Goose Drank Wine"

Row/run/CrossFit Train 500m

3 reps of SA Left arm Snatch followed by 3 reps Pull-ups 3 reps SA Right Arm Snatch

6 reps of SA Left arm Snatch followed by 6 reps Pull-ups 6 reps SA Right Arm Snatch

9 reps of SA Left arm Snatch followed by 9 reps Pull-ups 9 reps SA Right Arm Snatch

Row/run/CrossFit Train 1000m
9 reps of SA Left arm Snatch followed by 9 reps Pull-ups 9 reps SA Right Arm Snatch
6 reps of SA Left arm Snatch followed by 6 reps Pull-ups 6 reps SA Right Arm Snatch
3 reps of SA Left arm Snatch followed by 3 reps Pull-ups 3 reps SA Right Arm Snatch

Row/run/CrossFit Train 500m
3 reps of SA Left arm Snatch followed by 3 reps Pull-ups 3 reps SA Right Arm Snatch
6 reps of SA Left arm Snatch followed by 6 reps Pull-ups 6 reps SA Right Arm Snatch
9 reps of SA Left arm Snatch followed by 9 reps Pull-ups 9 reps SA Right Arm Snatch

The left arm snatch and right snatch dumbells should be set out approximately 30 metres apart.

The Zone Ratio

W.O.D. Fri 26th Sept

"The Zone Ratio"

Air Squat ~ 40 reps

Sit-ups ~ 30 reps

Kettlebell Swing ~ 30 reps

Rounds in twenty minutes

Shoulder Master Blaster

W.O.D. Thu 25th Sept

"Shoulder Master Blaster"

Maximum reps ~ shoulder press

Maximum reps ~ push press

Maximum reps ~ ring rows

3 minutes rest between rounds for five rounds

"Seeing Double"

W.O.D. Wed 24th Sept

"Seeing Double"

Row/Run/CrossFit Train 400m

15 Pull-ups

Row/Run/CrossFit Train 400m

15 Push Press

Row/Run/CrossFit Train 400m
15 Box Jumps

Row/Run/CrossFit Train 400m

15 Thrusters

Row/Run/CrossFit Train 400m

15 Wallball Shots

Row/Run/CrossFit Train 400m

15 Wallball shots

Row/Run/CrossFit Train 400m

15 Thrusters

Row/Run/CrossFit Train 400m

15 Box Jumps

Row/Run/CrossFit Train 400m

15 Push Press

Row/Run/CrossFit Train 400m

15 Pull ups

There is a thirty minute time limit on this workout.

Complete as many far as possible through the workout in thirty minutes.

Back Squat Day

W.O.D. Tues 24th Sept
"Back Squat Day"

Back Squat
7 sets of 3 reps to maximum possible weight

Monday

Monday saw us run withyesterdays workout - 9 9 9.

This workout proved popular with the members and produced some great times.

Interestlingly our married/partnered members saw a bit of a competitive edge - the ladies whipping their partners by a considerable margin.

Well done the girls.

9 9 9

W.O.D. Sun 21st Sept

"9 9 9"

Row/Run/CrossFit Train 333m

8 dips 1 Db bench press
7 dips 2 Db bench press
6 dips 3 Db bench press
5 dips 4 Db bench press
4 dips 5 Db bench press
3 dips 6 Db bench press
2 dips 7 Db bench press
1 dips 8 Db bench press

Row/Run/CrossFit Train 333m

1 dips 8 Db bench press
2 dips 7 Db bench press
3 dips 6 Db bench press
4 dips 5 Db bench press
5 dips 4 Db bench press
4 dips 3 Db bench press
7 dips 2 Db bench press
8 dips 1 Db bench press

Row/Run/CrossFit Train 333m

complete 1 run, 1 crosstrain, 1 row

Murph Gone Bad

W.O.D. Sat 20th Sept
"Murph Gone Bad"
(courtesy of CrossFit Eastbay)

Run/Row/CrossFit Train 1 mile

100 WBS
100 SDHP
row 100 cal
100 Box Jump
100 Push Press

Run/Row/CrossFit Train 1 mile

scaling available: 2/3 mile and 66 reps
and 1/3 mile and 33 reps

Well done everyone, a long workout that took effort

to complete at all scaled levels.

Utilization

W.O.D. Fri 19th Sept

"U t i l i z a t i o n"

Row/CrossFit Train 500m

21 reps Shoulder Press

Row/CrossFit Train 500m

21 reps Push Press

Row/CrossFit Train 500m

21 reps Push Jerk

Row/CrossFit Train 500m

Do 2 rows and 2 cross trains

Try and increase load each round if possible.

This workout puts into practice the technical shoulder day from Wednesday

Lynee & Deadlift

W.O.D. Thu 18th Sep

"Lynne & deadlift"

Max reps - bench press/pullups/deadlift

for 5 rounds

3 minutes recovery between rounds

Big Shoulder Day

W.O.D. Wed 17th Sept
"Big Shoulder Day"

Should Press, Push Press and Push Jerk Technique Day

6 rounds of 5 reps off all.

The Chief

W.O.D. Tue 16th Sept

"The Chiefs"

Power cleans 3 reps

Push-ups 6 reps

Squats 9 reps

Laps in three minutes

by five rounds

1 minute rest between rounds

Manchester Trip

Manchester Certification September 2008
Neil, Ron & Stevie are just back form CrossFit Manchester were they attended Level 1 & 2 CrossFit Cetifications. Great journey down and back and they lived it up in the abject luxury of a Travelodge. A fascinating weekend was had with a great insight into the history and future of CrossFit. They enjoyed three long sessions of Greg Glassman, the founder of CrossFit explaining its growth from conception through to present day along with his personal views on CrossFit.
"Coach's" passion really has to be seen and heard to be believed. He is very much a man motivated by his belief in his style of training and the benefits it can bring. For those new to CrossFit visit the CrossFit website and search out videos of Greg Glassman - it will help your understanding of what we are doing at BasixGym.

Whilst away Steph Campbell and Barry Ross loked after the gym. A big thank you from both of us for this assistance. Great to see the troops rallying round to give the rest of our members a work out.

"Wholly Kettlebells"

W.O.D. Sun 14th Sept

"Wholly Kettlebells"

20 Kettlebell Swings

15 Kettlebell Squats

10 Ketlebell Snatches

5 Kettlebell Turkish Get-ups

Rounds in twenty Minutes

Steph's Choice

W.O.D. Sat 13th Sept

"Steph's Choice"

Row 400m

KBS

Push-ups
Pull-ups

3 rounds of the row follwed by 21, 15 & 9 reps

One minute on, one minute off

W.O.D. Fri 12th Sept

"One min on, one min off, ten reps - wait a minute - that is ten minutes of rest!!!!"

30 seconds box jump followed by 30 second hang power clean/push press

one minute rest

for ten rounds

variations throughout

Helkarindy

W.O.D. Thu 11th Sept

"Helkarindy"

5 pull-ups 10 push-ups 15 squats

21 kettlebell swings & 12 pull-ups

400 m row/run/crossfit train

75 wallball shots

12 pull-ups & 21 kettlebell swings

400 m row/run/crossfi train

15 squat 10 push-ups 5 pull-ups

10-9-8

W.O.D. Wed 1oth Sep

"10-9-8-7-6-5-4-3-2-1-BANG!"

Wallball Shots

Sit-ups

DB Hang power clean & Push Press

Squats

Push-ups

Pull-ups

10 through to 1 rep for time

Killer Kettlebell Kombo

W.O.D. Tue 9th Sept

"Killer Kettlebell Kombo"

Always a killer, this workout provides a total body exercise.

On paper, like so many, it looks so simple, but completed with
a correct weight it is far from simple.

Russian KBS

Sumo Deadlift High-pull

Left SA Clean & Press

Right SA Clean & Press
American KBS

and finally, everybodies favourite - Thrusters

Three rounds for time of 21 ~ 15 ~ 9 reps

"Liz"

W.O.D. Mon 8th Sept
"L i z"

Run/Row/CrossFit Train 400m
12 Deadlifts
20 Box Jumps

3-5 rounds for time

Cool hand Luke

W.O.D. Sun 7th Sept

"Cool hand Luke"

10 Burpees

10 KBS

10 Pull-ups

up to ten rounds

Welcome to hell

W.O.D. Sat 5th Sept

"Welcome to hell"

10 push-ups~row200m~10pu~row200m~10pu~row200m~10pu~row200m~10pu

75 power cleans (35kgs)

10 push-ups~row200m~10pu~row200m~10pu~row200m~10pu~row200m~10pu

for time

Nicole

On hearing that both Nancy and Cindy had popped in to BasixGym, Nicole thought it only fair that she pop in and say hello.

W.O.D. Fri 5th Sept

"N i c o l e"

Run/CrossFit Train/Row 400m

15 Pull-ups for jumping, max effort for full ups

rounds in twenty miuntes.

Nancy

W.O.D. Thu 4th Sept

"N a n c y"

Row,CrossFit Train or Run 400m

15 Overhead Squats - wooden bar ~ 42.5kgs

3-5 rounds

The Girls have a day off

W.O.D. Wed 3rd Sept

"The Girls have a day off"

Rowing workout

In pairs row ~

500m

750m

1000m

1000m

750m

500m

record the average per 500m each row.

Summer Sun

W.O.D. Tue 2nd Sept

"Summer Sun"

Row/CrossFit Train 400m

30 Kettlebell Swings

30 Box Jumps

three - five rounds for time

September - Here Come The Girls

Cindy Crawford was in the area and popped in and paid us a visit after hearing that we were doing a CIndy and she was keen enough to give it a try - as you can see she worked up quite a sweat!

Welcome to September and let's hope summer will turn up sooner or later.

Having been open over six months it is time to revisted the "Girls Name W.O.D.s"

Cindy is the starting point

W.O.D. Mon 1st Sept

"C i n d y"

Pull-ups 5 reps

Push-ups 10 reps

Squats 15 reps

rounds in twenty minutes.