April 2013

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1059 w=210 h=220 float=right]Gymnastics: L sit handstands Muscle up progressions W.O.D. Run 800 20 Push press (40/25) 20 Kettlebell swing (24/16) Run 400 20 Kettlebell swing 20 Push press Run 800

Watch this awesome video Dave Aky produced about Sue Steinhauer and her experience competing in the CrossFit Open for 2011, 2012 and 2013. Strength: Deadlift 4 x 3 rep W.O.D. Row 750 3 rounds of; 15 Ring push up 15 Sit up

[singlepic id=1058 w=210 h=220 float=right]Josh did workout 13.5 tonight. The last 4 minutes didn’t look like much fun… CrossFit Open Games Workout 13.5 Complete as many rounds and reps as possible in 4 minutes of: 15 Thruster (45/29) 15 Chest to bar pull up If 90 reps (3 rounds) are completed in under 4 minutes,

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1057 w=210 h=220 float=right]Aaron A had good squat depth for his thrusters yesterday. Elbows touching his thighs though, no rep!! Strength: Overhead squat 3 x 5 rep W.O.D. 5 Squat snatch

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1056 w=210 h=220 float=right]Shaun enjoyed workout 13.4 so much he did it 3 times. Strength: Thruster 3 x 5 rep W.O.D. 4 Handstand push up 6 Chest to bar pull up

Just one class today 4.45pm, all welcome. Workout will be a bit different to usual classes. Definitely opportunity to get some work done within the max attempts. Test your skills: Max. horizontal jump (3 attempts) Max. L sit Max double unders Row 500m/time Max pull ups unbroken