Thursday 21/10/10

Welcome to Richard tonight for his first session!

Working on Cleans this week.
10x cleans L&R then,
10x cleans L&R against wall to improve technique then,
10x cleans L&R facing wall again for technique then,
2mins cleans Right hand, 2mins Left hand (resting in rack position if needed).

Going through Press technique next
1-5 Clean and Strict Press L&R
5-1 Clean and Push Press L&R

Some short work on jerk technique then,

50x bumps with double kettlebells to help enforce first part of jerk movement.

Well done to everyone tonight. Already some good technique coming through especially with the jerk movement

Thursday 05/08/10

This weeks main work out was adapted from the recent Crossfit Central Manchester Invitational.

With a single KB, 4 rounds for time of:

7 x KB Squats L
7 x KB Squats R
7 x KB Press L
7 x KB Press R
7 x KB Lunge L
7 x KB Lunge R
7 x Thrusters L
7 x Thrusters R
25 metre Farmers Walk L
25 metre Farmers Walk R

Name/KB/Time

Vicky/8/10:16
Steve/12/15:07
Janice/6/12:25

Finished off with a choice of either a 5 minute Snatch test or Swing Test.

Name/KB/Reps

Vicky/6/114 - Snatch
Steve/12/95 - Snatch
Janice/6/155 - Swings

Wednesday 12/05/10

Strength session today.

KB Single Leg Deadlift 5 x 5
KB Overhead Press/Push Press/Push Jerk 5 x 5
KB Chest Press 5 x 5

Name/Max DL/Max Overhead/Max CP

Simon/40/28/24
Martin/80/38/32
Russ/40/32/24
Cassie/20/10/10
Vicky/24/16/12
Steve/32/24/24
Anna/16/8/8
Georgina/8/6/4
Janice/12/8/8

Finished the session with 5 minutes of Swings.

Name/KB/Swings

Simon/20/??
Martin/24/164
Russ/16/??
Cassie/8/125
Vicky/12/141
Steve/16/125
Anna/8/??
Georgina/4/??
Janice/8/140