Tuesday 1st August -‘OHS’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:

75 Skips

10 Shoulder Pass Throughs

2 Rounds:

30sec Pigeon Pose R

30sec Pigeon Pose L

30sec Puppy Dog Pose

2 Rounds (with a dowel rod or barbell):

5 Back Squats

5 Behind the Neck Jerks

5 Overhead Squats

Strength

Overhead Squat (1-1-1-1-1-1-1)

Metcon

Metcon (AMRAP – Rounds and Reps)

16min AMRAP:

15 Toes to Bar

10 Box Jumps, 24/20″

5 Squat Cleans, 60/42.5kg
Rx 60/42.5kg

L1 52.5/35kg

L2 42.5/30kg

Cool Down

Prone Cobra (abs)

Standing Calf Stretch

Seated Forearm Stretch

Couch Stretch (both sides)

Monday 31st July -‘AMRAP&E2MO2M’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

Run 200m

2 Rounds:

30sec Couch Stretch R

30sec Couch Stretch L

30sec Lat Stretch

3 Rounds:

5 Pike Squats

5 KB Sumo Deadlift High-Pulls

5 KB Push Press

2 KB Snatches (each arm)

Metcon

‘AMRAP&E2MO2M’

A: Metcon (AMRAP – Rounds and Reps)

8min AMRAP:

16 Alternating KB Snatches, 24/16kg

16 WallBalls, 20/14lb
Rx 24/16kg

L1 20/12kg

L2 16/8kg

B: Metcon (AMRAP – Reps)

12min E2MO2M:

20 Burpees

Max Bar Muscle-Ups
*Choose either Pull-Ups or Dips if you can’t perform a BMU.

*Scored by total of BMU or Pull-Ups or Dips.

Cool Down

Puppy Dog Pose

Lat Stretch

Standing Tri-Cep Stretch

Christmas in July

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

3 Rounds:

6 Star Jumps

5 KB Push Press

4 KB Snatches (alternating)

3 Sit-Ups

2 1/2 Burpees

Metcon

’12 Days of Christmas’

12 Days of Christmas (Time)

1 Deadlift 50/30kg

2 Burpees

3 Front Squats 50/30kg

4 Pull-ups

5 Push Press 50/30kg

6 Wall Balls 20/14lbs

7 Hang Power Snatch 50/30kg

8 Pushups

9 Push Jerks 50/30kg

10 Alternating Lunges

11 Overhead Squats 50/30kg

12 SDHP 50/30kg

Perform in the following pattern

1

2-1

3-2-1

4-3-2-1

……..

12-11-10-9-8-7-6-5-4-3-2-1

Only 1 bar permitted for the WOD

Cool Down

Couch Stretch (both sides)

Puppy Dog Pose

Lat Stretch

Pike Stretch

Inter-Class Throwdown 2017

THE ANNUAL INTER-CLASS THROWDOWN!

WHEN!? – Mon 14th – Fri 18th August

HOW!? – Click to Enrol for the Throwdown 

WHAT!?
It’s that time of year again! Time to see which class will win this year’s battle between the classes of CrossFit Proficient! Last year the title has been taken out by the 6pm Crew, can anyone knock them off the podium this year!?

Some of you may be wondering what I’m on about, so before we get into the details, a little back-story:

The Inter-Class Throwdown began 2 years ago when the coaches thought it would be a good idea to see if classes could back up their smack talk with their performances on the floor.

SO THIS IS HOW IT WORKS:
The daily workouts for Monday 14th August, Tuesday 15th August, Wednesday 16th August and Thursday 17th August will be programmed ‘as normal’. So whether you just want to come and train or you want to help your class log the highest score, then you can.

Each class on the Monday through to Thursday will perform the same workout (scaled up or down appropriately for each class/level) and all of the scores from that class will then be logged and an average taken.

The averages taken from each class over the 4 days will subsequently begin to form the leaderboard.

The challenge will end with a Final Throwdown on Friday 18th August which anyone can take part in. A last chance to change the leaderboard!

WHAT ARE THE CLASSES/TEAMS?
We have produced a list below of the classes/teams. Many of you attend the same class regularly and will know straight away which class is your crew. Some float between classes, which is fine, but whatever class you attend on the Monday-Thursday your score will count towards their average. On the Friday your score would go under the class you attend most during the week.

Some classes on the schedule have been coupled together so the attendance numbers are roughly all the same throughout the day and also take into consideration ‘the floaters’.

HERE ARE THE CLASSES/TEAMS:
The “Morning Class” – 6am/7am Open Gym
The Lunchtime Crew “LTC” – 9:30am/12pm
The “Afternoon Shift” – 4pm Open Gym/5pm
6pm Crew – 6pm/7pm Open Gym

“WHAT IF I DON’T WANT TO TAKE PART IN THE THROWDOWN?”
We understand that not everyone likes the idea of competing; you just want to train hard. The workouts/classes Monday-Friday will run as normal 60min classes, it’s just that the workouts will be used for the teams to log scores.

“I DON’T HAVE AN UNLIMITED MEMBERSHIP BUT WANT TO SUPPORT MY CLASS ALL WEEK! WHAT CAN I DO?”
Not a problem, for the week of 14th August to the 18th August we will allow everyone to attend unlimited classes that week at no extra cost.

“I WANT TO HELP MY CLASS, DO I HAVE TO ATTEND EVERY DAY DURING THAT WEEK?”
Not at all, just come and train whatever days you can and have fun! As we are using the average scores it doesn’t matter how many people are in each class on a given day.

“I’M WORRIED ABOUT BEING ABLE TO DO THE WORKOUTS. WHAT WILL THEY BE LIKE?”
Not to worry, all the workouts will come with appropriate scaling for all levels.

The workouts will be a mixture of individual and team workouts.

“HOW TO SIGN UP?”
If you are just taking part Monday to Friday there is no need to sign up.

So, get yourselves signed up and get ready to bring your game faces, the battle for the fittest class in CrossFit Proficient is about to unfold…

FITNESS!!

August Member of the Month 2017

Yuvraj (Raj) Vaghela

When did you start Crossfit?
December 2016

My favourite WOD is
WOD which includes bit of weight lifting and gymnastic.

My least favourite WOD is
There are too many in my list but WOD which includes thrusters are my enemy.

My favourite movement to do is:
Back squats and dead lifts for sure with small distance running

If there was one movement that would be banned at CFP it would be:
MURPH. Cannot finish it at any given time. Exhausted and did not come to CFP for few days as an outcome of it.

After my first CrossFit workout, I felt:
I felt like I was on cloud seven. I couldn’t feel anything in my body.

My 2017 Goal is:
Be consistent and eat healthy food. Plus all the movements do properly which I am not able to do it right now. (Long list of it)

My advice to new members would be:
Jump into CFP training and it will definitely take you to your destination. CFP will push you in positive direction with extraordinary results.

Something you might not know about me is?
Selected for Under 19 cricket world cup for India but missed due to illness. Though I was not in final squad.  he he…….

If I was to create a WOD called the ‘Raj’ it would be?

Back squat (5-5-5-5-5)

30 minute AMRAP
30 Pull ups
20 Sit ups
10 Burpees
5 Deadlifts (100/70)

‘PB Day’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

3 Rounds:

30 Skips

100m Run

2 Rounds:

30sec Puppy Dog Pose

30sec Lat Stretch

3 Rounds:

10 Sit-Ups

10m Bottoms Up KB Walk

10 Alternating Lunges

Strength

Turkish Get Up (4-4-4-4-4-4)

4 Reps = 2 on each Arm

Metcon

‘Grace’

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Mono-structural

800m Run (Time)

Max Effort 800m Run

Cool Down

Pigeon Pose (both sides)

Lat Stretch

Pike Stretch

Thursday 27th July -‘Chelsea’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

5:00min AMRAP:

10m Toy Soldiers

5 Pike Squats

10m Sumo Sidewalk

5 Ring Rows

10m Walking Lunges

5 Inch Worm Push-Ups

Metcon

‘Chelsea’

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats
If 5-10-15 reps is too many to maintain for 30mins try cutting back to 4-8-12 or 3-6-9 every Minute.

Core

Metcon (No Measure)

8:00min AMRAP:

5 Hanging Knee Raises

10 MB Floor Wipers, 20/14lb

15 Supermen
*Remember Quality over Quantity

Cool Down

Prone Cobra (abs)

Standing Pec Stretch

Lat Stretch

Samson Stretch

Wednesday 26th July -‘Terrible 2’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:

20m Walking Lunges

40 Star Jumps

2 Rounds:

30sec Pigeon Pose R

30sec Pigeon Pose L

30sec Seated Forearm Stretch

3 Rounds:

5 Deadlifts

5 Hang Clean Pulls

5 Hang Clean High Pulls

2 Hang Power Cleans

Strength

Hang Power Clean (2-2-2-2-2-2-2)

Metcon

‘Terrible 2’

Metcon (Time)

For Time:

21-15-9 reps of:

Thrusters, 35/25kg

Burpees
Rx 35/25kg

L1 30/20kg

L2 25/15kg

Core

100 Sit-Ups (Time)

For Time:

100 Sit-Ups

Cool Down

Prone Cobra (abs)

Couch Stretch (both sides)

Twisted Cross (both sides)

Tuesday 25th July -‘Timed Rounds’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

2:00mins Skipping

2 Rounds:

30sec Seated Pike Stretch

10 Sit-Up to Pike Stretch

30sec Samson Stretch R

30sec Samson Stretch L

3 Rounds:

10 Tuck Jumps

10 Russian KB Swings

10 Prone Knees to Elbows

30m Run

Metcon

‘Timed Rounds’

Metcon (4 Rounds for time)

4 Rounds (each for Time):

50 Box Jumps, 24/20″

40 KB Swings, 24/16kg

30 Sit-Ups

400m Run
*Rest as needed between Rounds.

Cool Down

Standing Calf Stretch (both sides)

Childs Pose

Standing Straddle Stretch

Prone Cobra (abs)

Monday 24th July -‘Lose 20, Lose 1’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

Run 200m

2 Rounds:

30sec Seated Straddle Stretch

30sec Puppy Dog Pose

30sec Seated Forearm Stretch

2 Rounds:

5 Sumo Deadlifts

5 Hang High Pulls

5 Sumo Deadlift High Pulls

Strength

Sumo Deadlift High Pull (6-6-6-6-6-6)

Metcon

‘Lose 20, Lose 1’

Metcon (Time)

For Time:

5 Power Cleans, 80/60kg

100 Double Unders

4 Power Cleans, 80/60kg

80 Double Unders

3 Power Cleans, 80/60kg

60 Double Unders, 80/60kg

2 Power Cleans, 80/60kg

40 Double Unders

1 Power Cleans, 80/60kg

20 Double Unders
Rx 80/60kg

L1 60/42.5kg

L2 52.5/35kg

Cool Down

Standing Calf Stretch

Seated Forearm Stretch

Straddle Stretch