Saturday 10th February -‘Riley’

CrossFit Proficient – CrossFit

Running and Burpees, Thursday was a warm up for this one! Bring your weight vest if you have one, or borrow one of ours for an extra challenge.

Warm-up

Warm-up (No Measure)

6:00min AMRAP:

10m Toy Soldiers

10m Walking Lunges

10 Push-Ups

10m Sumo Sidewalk

10m Bear Crawl

10 Sit-Ups

Metcon

‘Riley’

Riley (Time)

For time:

Run 1.5 miles

150 Burpees

Run 1.5 miles
In honor of Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, died Sept. 28, 2012
To learn more about Riley click here
*45 min Timecap

Cool Down

Standing Calf Stretch

Standing Pec Stretch

Lizard Stretch

Twisted Cross

Friday 9th February -‘Flexion’

CrossFit Proficient – CrossFit

Five rounds of Hip Flexion, technique is key today! Concentrate on activating the big prime movers of the Posterior chain, otherwise your back will pay for it tomorrow!

Warm-up

Warm-up (No Measure)

2 Rounds:

8 Sit-Up to Straddle Stretch

8 Sit-Up to Pike Stretch

2 Rounds:

1:00min Forward Fold, Right shin over left

1:00min Forward Fold Left shin over right

30sec Childs Pose

3 Rounds:

10 Dowel Rod Good Mornings

10 KB Russian Swings

10 KB Figure 8’s each way

Metcon

‘Flexion’

Metcon (Time)

5 Rounds for Time:

30 Kettlebell Swings, 24/16kg

30 Sit-Ups

30 Deadlifts, 52.5/35kg
Kettlebell

Rx 24/16kg

L1 20/12kg

L2 16/8kg

Barbell

Rx 52.5/35kg

L1 42.5/30kg

L2 35/25kg

Cool Down

Childs Pose with Shoulders

Pike Stretch

Straddle Stretch

Lat Stretch

Thursday 8th February -‘Just Breathe’

CrossFit Proficient – CrossFit

Four Rounds today to work on keeping your breathing in check to maintain an even pace through this WOD. Or go hard if this is your Jam.

Warm-up

Warm-up (No Measure)

2 Rounds:

50m Run

35 Mountain Climbers

15 Pike Squats

3 Rounds:

30sec Puppy Dog Pose

5 Hang Snatch High Pulls

30sec Seated Straddle Stretch

5 Hang Power Snatches

Strength

Hang Power Snatch (4-4-4-4-4-4)

Metcon

‘Just Breathe’

Metcon (Time)

4 Rounds for Time:

400m Run

20 Burpee Box Jumps, 24/20″
*Timecap 20mins

Cool Down

Standing Calf Stretch

Lizard Stretch

Childs Pose

Wednesday 7th February -‘Grace & Isabel – Leave your ego at the door’

CrossFit Proficient – CrossFit

Two benchmark Girls Today, keep each one to under 5 Minutes to exact the required Stimulus.

Warm-up

Warm-up (No Measure)

Run 200m

2:00mins:

10 Shoulder Pass Throughs

10 Arm Circles Forwards

10 Arm Circles Backwards

12min EMOM (choose a weight that won’t tire you out but is still some effort):

1:00min 10 Power Cleans

1:00min 10 Push Jerks

1:00min 5 Clean & Jerks

Repeat 4 Times

Metcon

‘Grace’

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
*Timecap 5:00 minutes

Warm-up

Warm-up (No Measure)

Burgener Warm-Up

12:00min EMOM (choose a weight that wont tire you out, but is still some effort):

1:00min 10 Snatch Grip Deadlifts

1:00min 10 Snatch Grip High Pulls

1:00min 5 Snatches

Repeat 4 Times

Metcon

‘Isabel’

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
*Timecap 5:00 minutes

Cool Down

Puppy Dog Pose

Straddle Stretch

Seated Forearm Stretch

Tuesday 6th February -‘Alternative’

CrossFit Proficient – CrossFit

Get outside of your comfort zone today with the Handstand Push-Ups, try something different like Shoulder Taps or Eccentric Handstand Push-Ups or Static Handstands. If you don’t like being upside down try a Double Kettlebell Push Press instead of a Barbell.

Warm-up

Warm-up (No Measure)

2 Rounds:

40 Skips

10 Shoulder Pass Throughs

2 Rounds:

30sec Banded Lat Stretch R

30sec Banded Lat Stretch L

30sec Standing Pike Stretch

3 Rounds (with a barbell):

5 Deadlifts

5 Clean Pulls

5 Muscle Cleans

Strength

Muscle Clean (2-2-2-2-2-2-2)

Metcon

‘Alternative’

Metcon (Time)

For Time:

30 Handstand Push-ups

30 Back Squats, 80/60kg

30 Handstand Push-Ups
Rx 80/60kg

L1 60/42.5kg

L2 52.5/35kg

Cool Down

Samson Stretch

Thread the Needle

Pigeon Pose

Coach Pete

Pete Rohde

Tell us a little bit about yourself:
Married for 20+ years to my beautiful wife Rachael, we have 3 Teenage kids and 3 Fur kids. Loves Coffee, CrossFit and Coaching in no particular order.

When did you start CrossFit?
I stumbled upon CrossFit in 2007 and tried to do the daily WOD’s in the globo gym I was working at. Got serious about it in 2008/9 when I implemented elements of it with my clients and saw the great results they were achieving and went to a couple of different boxes myself that were around at the time, got my CFL1 in 2010 and the rest as they say is history.

My favourite WOD is:
Any Hero WOD, for the challenge and what they stand for.

My least favourite WOD is:
Karen – 150 Wallballs for Time. 🤢🤮

My favourite movement to do is:
Deadlifts, Muscle-Ups, Burpees

After my first CrossFit workout, I felt:
Like this is something I need to do for the rest of my life.

My advice to new members would be:
Be coachable, ask questions (lots of them!), be consistent with your training and nutrition and as Pat Sherwood says:

‘The goal is just to get fit, make it the best hour of your day.

Stay safe, turn up the music, high five some people and blow off some steam. So remember that, Relax, Have Fun, Workout.

Something you might not know about me is?
Adrian Bozman Head Judge of the CrossFit games took me through my CrossFit Level 1 Course back in 2010, no better Athlete / Coach / Teacher to learn from.

If I was to create a WOD called the ‘Pete’ it would be:
Something nasty and long and heavy! Not really, but you won’t find out until the day………

Monday 5th February -‘Yin Yang’

CrossFit Proficient – CrossFit

20 minutes to work on your Pull-Ups and Push-Ups today.

Warm-up

Warm-up (No Measure)

Run 200m

2 Rounds:

30sec Pigeon Pose R

30sec Pigeon Pose L

15 Pike Squats

3 Rounds:

10 Alternating Back Rack Lunges

10 Sumo Squats

Strength

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

Metcon

‘Yin Yang’

Metcon (AMRAP – Rounds and Reps)

20min AMRAP:

1 Pull-Up / 2 Push-Ups

2 Pull- Ups/ 4 Push-Ups

3 Pull-Ups / 6 Push-Ups

4 Pull-Ups / 8 Push-Ups

Etc…

Etc…

Cool Down

Single Arm Lat Stretch

Twisted Cross

Couch Stretch

Raw Chocolate Nut Slice

  • 2 Cups Almonds
  • 1 Cup Raw Cashews
Blitz into a fine crumb then add
  • 1/2 cup cacao
  • 6-8 medjool dates
  • 1/2 cup melted coconut oil
  • 1/2 cup water (approx)
Blitz again until well combined, mixture should be quite wet and sticky. Then add
  • handful of coconut flakes
  • handful of sunflower seeds
  • handful of pumpkin seeds
  • handful chopped walnuts
  • chia seeds
  • seasame seeds
  • add anything you like, you can also add protien powder if you like for an extra protein hit.
Mix again then put into a lined (baking paper) slice tin and refridgerate for 2 hours at least. Slice how you like

Carrot Cake

Ingredients:
  • 2 Carrots, grated
  • 2 cups almond meal
  • 1 cup desiccated coconut
  • 1 tspn cinnamon
  • 1 tspn nutmeg
  • 1/2 tspn ground clove
  • 1 tspn ginger
  • 1 tspn baking powder
  • 1 tspn bicarb soda
  • pinch salt
  • 130 grams chopped walnuts
Mix all these ingredients together
Then put into blender the following and blitz until well combined
  • 4 eggs
  • 1 tspn vanilla essence
  • 8 medjool dates (pitted)
  • 1 tbspn coconut oil
  • zest and juice of 1 orange
Add this to dry mixture and bake in oven at 180C for 45-55mins, until skewer comes out clean

Saturday 3rd February -‘Feeks’

CrossFit Proficient – CrossFit

A Hero WOD today that calls for Dumbells. We’ll use a Barbell today and even though Dumbells are a little harder than a Barbell we’ll keep the same weight!

Warm-up

Warm-up (No Measure)

2:00 mins:

10m Shuttle Run

2 Rounds:

30sec Samson Stretch R

30sec Samson Stretch L

15 Pike Squats

2 Rounds:

20m Waking Lunges

10 MB Squat Clean Thrusters

Metcon

‘Feeks’

Feeks (Time)

For time:

2 x 100-meter shuttle sprint

2 squat clean thrusters, 65-lb. dumbbells

4 x 100-meter shuttle sprint

4 squat clean thrusters, 65-lb. dumbbells

6 x 100-meter shuttle sprint

6 squat clean thrusters, 65-lb. dumbbells

8 x 100-meter shuttle sprint

8 squat clean thrusters, 65-lb. dumbbells

10 x 100-meter shuttle sprint

10 squat clean thrusters, 65-lb. dumbbells

12 x 100-meter shuttle sprint

12 squat clean thrusters, 65-lb. dumbbells

14 x 100-meter shuttle sprint

14 squat clean thrusters, 65-lb. dumbbells

16 x 100-meter shuttle sprint

16 squat clean thrusters, 65-lb. dumbbells
In honor of Special Warfare Operator Petty Officer 1st Class Patrick D. Feeks, 28, of Edgewater, Maryland, died Aug. 16, 2012
To learn more about Feeks click here
*45min Timecap

Rx 60/42.5kg

L1 52.5/35kg

L2 42.5/30kg

Cool Down

Lizard Stretch (both sides)

Single Arm Lat Stretch

Standing Calf Stretch