Tuesday 30 September 2008

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 29 September 2008

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.

Sunday 28 September 2008

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.

Saturday 27 September 2008

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.

Friday 26 September 2008

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

Thursday 25 September 2008

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

Wednesday 24 September 2008

"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.

Tuesday 23 September 2008

Back Squat Day

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

Back Squat
7 sets of 3 reps to maximum possible weight

Monday 22 September 2008

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.

Sunday 21 September 2008

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

Saturday 20 September 2008

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.

Friday 19 September 2008

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

Thursday 18 September 2008

Lynee & Deadlift

W.O.D. Thu 18th Sep
"Lynne & deadlift"
Max reps - bench press/pullups/deadlift
for 5 rounds
3 minutes recovery between rounds

Wednesday 17 September 2008

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.

Tuesday 16 September 2008

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

Monday 15 September 2008

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.

Sunday 14 September 2008

"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

Saturday 13 September 2008

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

Friday 12 September 2008

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

Thursday 11 September 2008

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

Wednesday 10 September 2008

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

Tuesday 9 September 2008

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

Monday 8 September 2008

"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

Sunday 7 September 2008

Cool hand Luke

W.O.D. Sun 7th Sept
"Cool hand Luke"
10 Burpees
10 KBS
10 Pull-ups
up to ten rounds

Saturday 6 September 2008

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

Friday 5 September 2008

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.

Thursday 4 September 2008

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

Wednesday 3 September 2008

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.

Tuesday 2 September 2008

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

Monday 1 September 2008

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.