Saturday 1st March

CrossFit Proficient – WOD

Sue’s Member of the Month WOD

Warm-up

Warm-up (No Measure)

14min AMRAP
200m Run
10 Partner MB Lunge and Twist
20 Partner Clapping Pushups
30 Partner Situps
40 MB Squat Throw

Conditioning

Metcon (Time)

20 SDHP
400m Run
30 Box jumps 24/20″
400m Run
40 Medball Situps 20/14lb
400m Run
50 Pistol Squats
400m Run

Friday 28th February

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

6 Rounds:
30m Run
5 Tuck Jumps
5 Ring Rows

Strength

Hang Squat Clean (3-3-3-3-3)

Conditioning

Metcon (Time)

Ten rounds for time of:
12 Burpees
12 Pull-ups

Thursday 27th February

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:
20m Toy Soldiers
20m Walking Lunge
10m Inch Worm
10m Sumo Side Walk

Strength

Deadlift (5-5-5-5-5)

Conditioning

Metcon (AMRAP – Rounds)

16min AMRAP:
30 second Handstand hold
30 second Squat hold
30 second Prone hold
30 second Chin over bar hold

Wednesday 26th February

CrossFit Proficient – WOD

Warm-up (No Measure)

20 KB Swings
5min AMRAP
20 Squats
20 Bent Over Rows
then
20 KB Swings

Warm-up

Skill

Pistols (Technique)

Conditioning

Metcon (AMRAP – Rounds and Reps)

20 minutes AMRAP:
5 Thruster, 42.5/30kg
7 Hang Power clean, 42.5/30kg
10 Sumo Deadlift High-pull, 42.5/30kg

Tuesday 25th February

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

200m Run
10 Deadlift
10 Clean Pull
10 Hang Clean High Pull
10 Cleans
20 Push Press

Strength

Clean and Jerk (3-3-3-3-3)

Conditioning

Metcon (AMRAP – Rounds and Reps)

5min AMRAP
3 Deadlift, 125/90kg
7 Push press 52.5/40kg

March 2014 Member of the Month

Sue Tiver

Tell us a little bit about yourself:Sue
I am married with 2 adult sons who have both recently become engaged.
I work at QEH and manage an acute mental health inpatient unit
I can be a little quiet and shy socially
I am always prepared to give new fitness ventures a go!

When did you start CrossFit?
February 2013

My favourite WOD is:
I don’t really have a favouite as such.

My least favourite WOD is:
A WOD that has Rope Climbs

My favourite movement to do is:
I like Squats and Medball situps

If there was one movement that would be banned at CFP it would be:
I don’t think that any movement should be banned. Proper training of technique and appropriate supervision should allow for all movements to be performed.

After my first CrossFit workout, I felt:
I cannot remember, so it couldn’t have been that painful!!!

My 2014 Goal is:
To keep working hard and not be afraid to try new things

My advice to new members would be:
Always give it your best shot, your only competition is yourself

Something you might not know about me is?
When I was a small child, I had an imaginary friend called Jesse!!!

If I was to create a WOD called the ‘Sue’ it would be?
20 SDHP
400m Run
30 Boxjumps
400m Run
40 Medball Situps
400m Run
50 Pistol Squats
400m Run

Monday 24th February

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

8min EMOM
15 Squats
10 Situps
5 KB SDHP

Strength

Back Squat (2-2-2-2-2-2-2)

Strength

Metcon (Time)

5 Rounds:
20 MB Situps 20/14lb
3 Rope Climbs

Saturday 22nd February

CrossFit Proficient – WOD

CrossFit Proficient’s 1st Birthday WOD

Warm-up

Warm-up (No Measure)

200m Run
2 rounds:
6 SDHP
6 Tuck Jumps
6 Push Press

Conditioning

Happy Birthday CFP (Time)

For time:
800m Run
23 Deadlift 100/80kg
23 Push-ups
23 Clean 80/60kg
23 Situps
23 Snatch 60/40kg
23 Supermen
23 Front Squat 50/35kg
23 Pullups
23 Overhead Squat 40/30kg
23 KB Swings 1.5/1pood
23 Push Press 30/20kg
23 Burpees
23 Shoulder Press 20/15kg
800m Run

Friday 21st February

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

6min AMRAP
10m Bear Crawl
15 Squats
10 Forward Arm Circles
5 V-ups

Strength

Overhead Squat (3-3-3-3-3)

Conditioning

Metcon (AMRAP – Rounds and Reps)

15min AMRAP
20 Hand Release Pushups
50 Squats

Thursday 20th February

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:
10m Spiderman Pushups
10m Kosak Walk
10m Inch Worm

Strength

Floor Press (3-3-3-3-3)

Working in pairs, 90secs between sets

Conditioning

Metcon (Time)

Five rounds for time of:
50 Wallball shots, 20/14lb
Run 400m