Friday 1st September -‘Welcome to Spring’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

3 Rounds:

5 Sit-Up to Pike Stretch

5 Push-Ups Plus

5 Shoulder Pass Throughs

2 Rounds:

5 Sit-Ups

5 Prone Knees to Elbows

30sec Bar Hang (with active shoulders)

Skill

10:00 Minutes of Toes to Bar Progressions

1. Hollow & Superman on Floor (holding Dowel rod)

2. Hollow to Superman on Rig (toes on floor)

3. Hollow to Superman on Rig

3. Kipping Knee Raises => Kipping Knees to Chest => Kipping Knees to Arm Pits

4. Knees to Elbows

Toes to Bar Strength (5 x 5 reps of each movement)

1. Toes to Post

2. Toes to Bar Bell

*Start with the Progression you can do comfortably for sets of 10-15 reps, work on progressing to the next step.

Metcon

‘Welcome to Spring’

Metcon (Time)

For Time:

75 Power Snatches, 35/25kg

50 Toes to Bar

75 Overhead Squats, 35/25kg

50 Toes to Bar

*20min Timecap
Rx 35/25kg

L1 30/20kg

L2 25/15kg

Cool Down

Puppy Dog Pose

Seated Forearm Stretch

Prone Cobra (abs)

Standing Quad Stretch

Thursday 31st August -‘EMOM’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

6:00min AMRAP:

30m Run

10 Ring Rows

10 Dowel Rod Thrusters

10 Sit-Ups

Metcon

‘EMOM’

Metcon (AMRAP – Reps)

30min EMOM:

Odd: 45secs Pull-Ups

Even: 45secs WallBalls, 20/14lb
*Scored by lowest Reps in all Minutes of Pull-Ups & WallBalls

Cool Down

Lat Stretch

Pigeon Pose (both sides)

Seated Forearm Stretch

Wednesday 30th August -‘PB Day’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:

100m Run

100 Singles

2 Rounds:

30sec Pigeon Pose R

30sec Pigeon Pose L

30sec Puppy Dog Pose

3 Rounds:

5 Squats

5 Push-Ups

5 MB Squat Clean Thrusters

Strength

Clean and Jerk (1-1-1-1-1-1)

Mono-structural

400m Run (Time)

Max Effort 400m Run

200m Run (Time)

Max Effort 200m Run

Gymnastics

Max Air Squats (AMRAP – Reps)

Max Air Squats in 2mins

Cool Down

Puppy Dog Pose

Couch Stretch (both sides)

Lat Stretch

Standing Calf Stretch

Tuesday 29th August -‘Clean & Go’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:

10m Walking Lunges

20 Mountain Climbers

2 Rounds:

30sec Samson Stretch R

30sec Samson Stretch L

30sec Lat Stretch

2 Rounds:

3 Clean Pulls

3 Clean High Pulls

3 Power Cleans

Metcon

‘Clean & Go’

Metcon (4 Rounds for time)

4 Rounds, each for Time:

20 Power Cleans, 30/20kg

Run 400m

20 Power Cleans, 30/20kg
*Rest as needed between Rounds

Skill

Practice Inverted Hang (candlestick) to lower

Practice Ring Support

Cool Down

Samson Stretch (both sides)

Seated Forearm Stretch

Childs Pose

Monday 28th August -‘Gym Time’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

Run 200m

2 Rounds:

30sec Seated Forearm Stretch

30sec Forward Shoulder Rolls

30sec Backward Shoulder Rolls

2 Rounds:

5 Clean Pulls

5 Clean High Pulls

5 High Hang Cleans

Strength

High-Hang Clean (5-5-5-5-5)

Metcon

‘Gym Time’

Metcon (Time)

For Time:

21-18-15-12-9 reps of:

Supermen

Pull-Ups

Sit-Ups

Dips
*18 min Timecap

Cool Down

Lat Stretch

Prone Cobra (abs)

Tricep Stretch (both sides)

September Member of the Month 2017

Abby Tucker

When did you start CrossFit?
May 2016

My favourite WOD is:
Surprisingly the 12 Days of Christmas WOD. I didn’t like it at Christmas-time, but really enjoyed it in July. Otherwise it depends on my mood – some days I like them to be over quick smart, other days I’m up for a chipper

My least favourite WOD is:
I don’t have one

My favourite movement to do is:
Anything with a bar

If there was one movement that would be banned at CFP it would be:
Jumping squats and jumping lunges – there is just no need!

After my first CrossFit workout, I felt:
I don’t remember, probably on an endorphin high then really sore the next day

My 2017 Goal is:
Box jumps and more than 4 double-unders. I can box jump just fine on a foam box but the first time I tried the wooden box I landed on my shins. Can we please get some foam boxes?!

My advice to new members would be:
Just have a go. It doesn’t matter if you finish last because we will cheer you on till the very end and if there’s something you can’t do, over time it will all come together so long as you try. Oh, and don’t overthink it!

Something you might not know about me is?
I used to play roller derby and my derby name was Veronica Scars. I considered getting back on the track this year but wasn’t able to make the commitment. Besides, I love Crossfit more than derby now!

If I was to create a WOD called the ‘Abby T’ it would be? 

A: 13min AMRAP
13 x sumo deadlift high pull 42.5/30kg
13 x double unders
13 x overhead squat 42.5/30kg
13 x weighted sit ups 20/15kg
2-3 min rest in between / set up for next round
B: 13min AMRAP
13 x push press 42.5/30kg
13 x wall balls 20/14lb
13 x power clean 42.5/30kg
13 x box jumps 24/20″

Raj’s Member of the Month WOD

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:

20 Star Jumps

20 Mountain Climbers

2 Rounds:

30sec Couch Stretch R

30sec Couch Stretch L

30sec Bottom of Squat Stretch

2 Rounds:

5 Pike Squats

5 Squats

10 Alternating Lunges

Strength

Back Squat (5-5-5-5-5)

All Sets @ 75-80% of your 1RM

*Allow 90secs Rest between Sets

Metcon

‘Raj’

Raj (AMRAP – Rounds and Reps)

30min AMRAP:

30 Pull-Ups

20 Sit-Ups

10 Burpees

5 Deadlifts, 100/70kg
Rx 100/70kg

L1 80/60kg

L2 60/42.5kg

Friday 25th August -‘ Max WallBall’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:

50m Run

5 Sit-Up to Straddle Stretch

5 Sit-Up to Pike Stretch

2 Rounds:

30sec Childs Pose

30sec Standing Pike Stretch

30sec Standing Straddle Stretch

2 Rounds:

10 Russian KB Swings

10 Dowel Rod Good Mornings

10 Single Leg KB Deadlifts (5 each Leg)

Strength

Deadlift (3-3-3-3-3-3)

Metcon

‘Max WallBall’

Metcon (AMRAP – Reps)

20min AMRAP:

400m Run

Max Unbroken WallBalls, 20/14lb
*Scored by your least number of Unbroken WallBall Reps out of all your sets.

*’Unbroken’ means as soon as you stop moving, you start Running.

Cool Down

Couch Stretch (both sides)

Pigeon Pose (both sides)

Seated Straddle Stretch

Childs Pose

Thursday 24 August -‘Tabata x 2’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

300m Run

2 Rounds:

30sec Lat Stretch

30sec Twisted Cross R

30sec Twisted Cross L

3 Rounds:

10 Ring Rows

5 Pike Squats

5 Bent Over Rows

5 KB Russian Swings

Metcon

‘Tabata x 2’

A: Metcon (2 Rounds for calories)

2 Rounds each, with a Partner:

Tabata Calorie Row
*A ‘Round’ is 8 Intervals of 20secs Work, 10secs Rest.

*Score each Rounds Total Calories.

*Go 1 for 1 ‘Rounds’ with your Partner.

B: Metcon (4 Rounds for reps)

4 Rounds of Tabata:

Round 1. Squats

Round 2. Sit-Ups

Round 3. KettleBell Swings, 24/16kg

Round 4. Supermen
*A ‘Round’ is 8 Intervals of 20secs Work, 10secs Rest.

*Score each Rounds least amount of Reps for all 8 Intervals.

Cool Down

Lat Stretch

Pike Stretch

Prone Cobra (abs)

Standing / Seated Quad Stretch

Wednesday 23rd August -‘Bodyweight Blast’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

3 Rounds:

30m Run

5 Push-Ups Plus

2 Rounds:

30sec Tricep Smash & Floss R

30sec Tricep Smash & Floss L

30sec Lat Strertch

3 Rounds:

5 Shoulder Push-Ups

5 Push Press

5 Push Jerks

Strength

Push Jerk (1-1-1-1-1-1-1)

Metcon

‘Bodyweight Blast’

Metcon (Time)

5 Rounds for Time:

10 Hand Release Burpees

20 Pull-Ups

Cool Down

Lat Stretch

Twisted Cross (both sides)

Seated Forearm Stretch

Samson Stretch