WOD Thu 22nd Sept ’11
All the parts have arrived for the rig, it has been sanded and painted and we hope to erect it today! WOD - 2nd test for paleo spartans CrossFit Total 1RM back squat 1RM press 1RM deadlift Post total kilos to comments
WOD Wed 21st Sept ’11
Well done to all who did the multistage fitness test! From tomorrow you will see signs of the rig being built in the gym, we hope to have this finished before Friday for the final physical test for all the Paleo Spartans. If you have a few hours to spare, please stop by and lend a hand as this will be heavy and mucky work! The second Paleo Challenge seminar will take place this evening at 20.30 for those who were unable to make the first session. WOD 12 min AMRAP 6x power clean @60/45kg 10x kb swing @24/16kg 14x sit ups
WOD 20th September 2011
Multi Stage Fitness (Bleep!) Test A good chance for all to get a baseline for their capacity for cardiovascular endurance - one of the 10 attributes of General Physical Preparedness (GPP). Palaeospartans, this constitutes one of your assessed WODs so make a big effort to come in and drop some bombs.
WOD Mon 19th Sep ’11
3 x 3 Thrusters Then: 10 Minute AMRAP 1 Thruster (Heavy) 10 Double Unders 5 Clapping Push Ups 'Fundamentals' classes begin today at 17.15 and 18.15 running alongside the normal WOD. Today's movement is the squat and its variations.
WOD Sun 18th Sept ’11
Next week the first tests for the Paleo Challenge will take place, we are going to include this into our normal programming so you can all track your progress (at least in athletic performance) over the next 90 days. 6 rounds for time: 5 wall climbs 10 deadlifts 80/55kg 20 box jumps We have a projector! Any suggestions for films on 'movie night?!'
WOD Sat 17 Sep ’11
Fight Gone Bad. We're not taking part in the official festivities, however please do donate to show your support.
WOD Fri 16 Sep ’11
5 rounds for time: 400m run 10 front squats (weight assigned by coach) 15 knees to elbows
WOD Thu 15th Sept ’11
6min AMRAP 15x box jumps @24" 12x hand release press-ups 2min rest 6min AMRAP 30x double unders 5 power cleans @70/40kg Post rounds to comments
WOD Wed 14th Sept ’11
Gavin's least favourite day! Deadlift 5-5-5-3-3-1 Post loads to comments. Tonight at 20:30 there will be the first Paleo seminar. Please keep in touch with Gavin or myself about taking part in this cycle of the Paleo Challenge. The next challenge won't be until the new year, so get involved whilst you can!
WOD Tue 13th Sept ’11
For those yet to sign up for membership, please get in touch via email, text or in person and we can give you all the necessary details to complete membership. Also, sign up for MindBody Online by clicking "book in here!!" so we can enable your account to book classes. For those that are waiting to be enabled and have paid, please get in touch. Well done to all those who attended today, some great form under the weight and some good numbers to beat in the not-too-distant future. WOD Split Jerk technique / 1-1-1-1-1 then: 5 rounds for time - 3 hang power clean - 5 push press - 7 burpees (use about 85% of your 1rm split jerk) 14 Days Ago Today