Hill sprints

A: Run: 10x 30sec Hill Sprints, All out Efforts. 30sec rest at top before descending hill easy, “walk if needed”. Rest 1min at the bottom of the hill before the next sprint.Treadmill use 7-10% grade, 2min recover between sprints

There are nice some hills at Greenwich park and Hampstead Heath.

B: Stretch – minimum 20 minutes, don’t forget your homework

Nutrition Saturday

Christopher Gardner – The Battle of the Diets

More burpees

Everyone loves burpees!  Remember, a burpee isn’t a burpee unless you’re jumping in the air, arms overhead, and clapping. The WOD is short today, so we’re going to be very strict (as always) on burpee form.

A: DL 3×4
B: P. Clean 12 – 9 – 6

C: 21 – 15 – 9
40/25kg OHS
Burpees

Observation

Good vibe in the gym lately. Our community is growing and everyone is improving. I especially like how everyone is calling each other out on their form. We are all in this to get better, and little tips and pointers are always appreciated. Keep up the good work!

A: B. Squat 3×3
B: Handstand holds, accumulative 2 minutes

C: 5 RFT
5 50/35kg Push jerk
5 50/35kg SDHP

Use the same barbell for both movements. No racks allowed!

Sandy

Tomorrow marks Sandy’s (temporary) farewell. He’s off to Australia to get married, then on his honeymoon. He’ll only be gone for a month, but we’ll really miss his intensity and effort on a daily basis. Since he’s joined, he has hit PR’s in several lifts and workouts, and always gives it everything he’s got for every single session. He’ll be going for a PR either ‘Crossfit Total‘, ‘Diane’ or ‘Helen’ during this evening’s session. Join us in wishing him farewell and good luck!

For everyone else, it’s

Strength:
A: Press 3×5
B: OHS 10 – 7 – 4

WOD:
C: For 10 minutes on a minute:
max repetition pull-ups then
do box jumps for the rest of the minute

Rest = Stretch!

A: Spend at least 20 minutes doing your homework stretches

Gastro-soleus streches and subtalar joint mobilisation to improve ankle mobility from Optimum Health and Performance on Vimeo.

Strength cycle – Week 4

A: F. Squat 3×3
B: B. Squat 1×18

C: 8 minute AMRAP
4 HSPU
8 32/24kg KB Swings
12 Knees to elbows

We will be introducing personalised mobility work to all athletes starting from today. You will be doing this at the beginning of every workout (and at home every day, right!) until we get your restrictions fixed. We will then find more areas for you to work on. It’s time to take those breaks off from your CrossFit movements.

Don’t forget tonight is our free workout from 7-8pm.

Sunday sprints

A: 8 x 60m run, these are all out efforts, 2 min rest between sprints

B: Stretch – minimum 20 minutes

Nutrition Saturday

Paul Chek – Nutrition: The Dirt Facts

Friday 19th Feb

Are your legs sore yet? The end of another tough week, and we’ve been seeing great progress from several members of the community. Keep up the good work!

A: Back squat 3×5

B: Handstand progressions

C: 3 rounds for time
5 F. Squat 70kg men/50 kg women
40 Double unders
20 second L-sit hold

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