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 08/04/10

Today we had an intervals session using the Tabata method. The Tabata method uses 20 seconds of ultra-intense exercise followed by 10 seconds of rest, repeated continuously 8 cycles for each movement pattern.

In todays session we used the following:
Swings
KB Clean and Press
Walking Lunges
Sprints
Single KB Thrusters.

Top effort from all.