Workout of the Day
FGB - "Fight Gone Bad" 1 minute per round against a continuous clock of 5 minutes (1 min per exercise.) 1 minute rest. Repeat for a total of 3 rounds. Wall-ball: 20/14lb ball, 10 ft target Sumo deadlift high-pull: 35/25kg Box Jump: 20" box Push-press: 35/25kg Double Unders Keep a running total of reps completed as your score.
Back to normal programming! Team WOD is on at 11am on Sunday, a normal WOD will run at 10am. A week on Sunday we will host a end of year parkour conditioning session, details can be found here 5 Rounds for time: 3 power snatch 60/40kg 5 clapping press-ups 7 box jumps 32"/24"
WORKOUT 3 100 Double unders 30 K2E to pull-ups 30 Hang snatch 35/25kg 100 Double unders Movement Standards Double unders: Any rope may be used. Rope must pass under the feet twice. Only complete reps to be counted, not attempts. K2E to Pull-ups: Start at a full hang from thee bar. Knee’s must make contact with the elbows simultaneously. Athlete must then return to a fully locked out position at the elbow hip and knee (can pass through during a kip). Chin must then pass above the horizontal plane of the bar. If an athlete completes a K2E but ‘misses’ the pullup they do not have to do the K2E again, they may do one pullup to complete the rep. One rep = one K2E + one pull-up Snatches: Bar starts from the hang. The bar must halt between the knee and hip before starting the first rep and on redrafts of broken sets. The bar may be caught above a squat a ridden down until the hip crease passes below the knee. Passes through a full squat (crease of hip below knee) with the bar locked out overhead. Bar must be moved stood to a position locked out overhead, with hip and knee extended with feet inside shoulders and head neutral.
WORKOUT 2: BUY IN: Output 1200/800kg of power clean. (Select your own weight). Then complete… 5 rounds of: 5 Shoulder-to-overhead 60/40kg 7 Front squats 60/40kg 9 Toes-to-bar CASH OUT: Output 1200/800kg of power clean. Example for power output on cleans: 12 x 100kg power clean = 1200kg or 30 x 40kg power clean = 1200kg or, for women: 32 x 25kg power clean = 800kg Movement Standards Power clean: Chosen weight start from the ground, on ‘go’ you can grab the bar. Bar received on shoulders with elbows in front of the bar. The rep is complete when the hip and knee are fully extended. Shoulder-to-overhead: Bar starts on shoulders (can go right after the last power clean). Bar must travel from the shoulder to a position locked out overhead, with hip and knee extended, feet inside shoulders and head neutral. Front Squat: Bar starts racked on shoulders (can go right after the last STOH). Crease of the hip must pass below the knee then return to a full stand, with hip and knee extended. Toes-to-bar: Must start at a full hang from the bar. Both feet must touch the bar simultaneously. Any part of the foot/shoe is acceptable as a contact point with the bar.
SicFit London Throwdown WOD 1 Complete in any order or breakdown… 75 Thrusters 35/25kg 75 Burpee bar hop-overs 75 Pull-ups Movement Standards Thruster: Bar must start on the ground. First rep can be squat cleaned. Hip crease below knee. No ‘guides’ i.e med balls to confirm ROM. Bar must finish locked out overhead, with hip and knee extended, head neutral. Burpee bar hop-overs: Movement starts parallel to the bar. Chest and thigh to the ground. Both feet leave the ground together and land on the opposite side of the bar together. Pull-ups: Arms start fully locked out. Chin must break the horizontal plane of the bar.
A lot to cover in today's post. Firstly, it is Anna's 30th birthday soon and she is planning on having a party on the 16th of December, she has kindly invited all of CFG to the event so it can be one final party before Christmas and New Year. There will be no other formal nights out so this is a perfect opportunity to socialise with fellow members outside of the gym. Tuesday - 8pm - Olympic Lifting Wednesday - 6.15pm - Mobility (snatch) Thursday - 7.15pm - Conditioning for parkour Existing members please use the online booking system. WOD Back Squat 2-2-2-2 8min AMRAP 20/10kg OH walking lunges every min, on the min do 10 squat thrusts + 10 press ups Post heaviest lift and total lunges to comments. As many of you are aware the London Throwdown WODs were announced and we now have until Sunday to register our best scores for each workout. This requires being judged by a lvl1 coach. We will start judging from Tuesday, in order for things to run as smoothly as possible here are the guidelines: We will endeavour to have as many lvl1 coaches on hand at peak times (5.15 and 6.15 WODs) but you will not be judged if only 1 is present. Before and after is fine. Each person can be judged once, if you wish to be judged a second time for any given WOD then a small charge may apply or others who have yet [...]
The London Throwdown has opened it's registration page for one more day (until 6pm tonight) We have 25 athletes registered already, give it a shot! Link here Team WOD today at 11am, please be on time. The week ahead has Jonny's final mobility session on Wednesday instead of the 18:15 WOD. Olympic Lifting continues on Tuesday night at 20:00 and Thursday has more parkour (indoors) from 19:15. The final test for the Paleo Challenge will recommence towards the end of next week so everyone prepare for some Fran, Total and Beep Test fun!
Today at 11am Muz and Bex will be at the WOD, looking forward to seeing them! Team WOD tomorrow, let us know if you plan on attending. WOD 20 pull-ups run 400m 20 kb swings run 400m 20 burpees run 400m 20 sit-ups run 400m 20 box jumps run 400m 20 wallballs run 400m 20 toes to bar run 400m
Hope to see a lot of you at the team WOD on Sunday, it begins at 11am sharp so come in half an hour early if you wish to warm-up. WOD 21-15-9 Weighted OH bar lunges 40/20kg Box Jump Burpee
Well done to everyone who took part in the Mo'down, it was a great couple of WODs and we managed to raise some money for a good cause! We are considering a date for a gym night out for Christmas, it is also Anna's 30th birthday so watch this space. The operating hours leading up to Christmas and into the New Year will be posted shortly, we are considering alternating half days between the 25th and 1st. (ie. 12.15-20.15 Mon, Wed, Fri & 6.15-14.15 Tue, Thu). All of this will be made clear over the next few days. Parkour tonight at 19.00. Come on people, last week was great fun, we were swinging like Gladiators, come along and give it a go! WOD 12min AMRAP 12 knees to elbows 6 front squats (from floor) 70/45kg 3 wall climbs