March 2014

Here it is, the last workout of the CrossFit Open 2014. It’s definitely the toughest one of the lot (but scalable of course, if you’re not officially entered) W.O.D. ‘Open workout 14.5’ Thruster (43/29) Bar facing burpee 21, 18, 15, 12, 9, 6, 3 reps.

Snatch PB for Taz on Thursday, 80kg. Jack doing his usual warm up routine in the background. Strength: Weighted push up 4 x 3 rep W.O.D. ‘Partner workout’ 25 Dumbbell squat clean (15/10) 20 Renegade row Run 200 18 minutes, as many rounds as possible

Has Kent’s beard made him stronger?? Big improvement in his Olympic lifting technique after 5 weeks of Oly club classes with Jack. Our next 5 week course starts in a couple of weeks. Get in touch with me or Jack if you’re interested in doing the next course. Strength: Back squat 4 x 3 rep

[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=1299 w=210 h=220 float=right]Strength: Snatch 4 x 3 rep W.O.D. Run 400 15 Deadlift (100/70) 20 Pistol squat 3 rounds

Strength: Weighted pull up 4 x 3 rep W.O.D. 8 Thruster (40/25) 6 Bar facing burpee 8 minutes, as many rounds as possible

[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=1298 w=210 h=220 float=right]Strength: Thruster 4 x 5 rep W.O.D. 6 Handstand push up 12 Kettle bell swing (24/16) 24 Double under 7 rounds

[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=1297 w=210 h=220 float=right]Gymnastics: Handstands Ring holds Muscle up progressions W.O.D. ‘Open workout 14.4’ 14 minute amrap of: Row 60 calorie 50 Toe to bar 40 Wall ball 30 Clean (43/61) 20 Muscle

[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=1296 w=210 h=220 float=right]Strength: Deadlift 4 x 5 rep W.O.D. ‘Partner workout’ 30 Front squat (40/25) 30 Push press 20 Pul up Run 200 20 minutes, as many rounds as possible

[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=1295 w=210 h=220 float=right]PB clean for Ray yesterday, 95kg. Strength: Overhead squat 4 x 3 rep W.O.D. Row 1000 30 Push up 30m Overhead plate lunge (20/15) 30 Push up 30m

[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=1294 w=210 h=220 float=right] Strength: Clean 4 x 3 rep W.O.D. Run 400 10 Power clean (70/47.5) 15 Pull up 3 rounds