Tuesday 13th December 2011

crossfitcarlisle — Tue, 13 Dec 2011 08:04:18 +0000

London Throwdown WoD’s complete and all sessions back to normal, including circuits tonight at 7:15pm. Well done to Lucy with an amazing performance finishing 7th in the womens and to Joe who came 15th in the mens. Wes just missed out on qualifying for the throwdown final in feb with a 62nd place finish.

Today’s WoD

Warm up & mobilise

Skill/strength

3 rounds of 15 squat clean wall balls/max double unders

then power snatch heavy 2′s

Workout

3 rounds for time of

15 power clean

10 push jerk

5 power snatch

men rx’d 50kg, women 35kg

Cool down and stretch

Monday 12th December 2011

crossfitcarlisle — Mon, 12 Dec 2011 08:19:03 +0000

With the London Throwdown WoD’s almost complete, we should now return to normal after tonight. For those who still have a WoD to complete tonight between 5:30pm and 7pm is your final opportunity. The 7pm-8pm class will resume as normal.

Today’s WoD

Warm up & mobilise

Skill/strength

L-sit holds & Pistol Progressions

Workout

5 rounds of

Row – max calories in 90 secs

Wallball – max reps in 90 secs

Box Jump – max reps in 90 secs

1 min rest between rounds

Cool down and stretch

Monday 5th December 2011

crossfitcarlisle — Sun, 04 Dec 2011 21:44:53 +0000

Due to the London Throwdown I am going to post the schedule of WoD’s for the full week so as to accommodate judging of the WoD’s and allow plenty of time for practise of the movements and to allow for a possible re-take of any that you fuck up on. We will be open 6-7pm mon-fri plus 7-8pm on mon and wed, circuits 7:15-8:15pm tues. Good luck to all competing!

Monday’s WOD

London Throwdown WoD 1

Complete in any order or breakdown…

75 Thrusters 35/25kg

75 Burpee bar hop-overs

75 Pull-ups

Tuesday’s WoD

London Throwdown WoD 2

Output 1200/800kg of power clean. (Select your own weight).

5 rounds of:

5 Shoulder-to-overhead 60/40kg

7 Front squats 60/40kg

9 Toes-to-bar

Output 1200/800kg of power clean.

Wednesday’s WoD

London Throwdown WoD 3

100 Double unders

30 K2E to pull-ups

30 Hang snatch 35/25kg

100 Double unders

Thursday’s WoD

Skill/Strength session

Friday’s WoD

Re-judging of any seriously fucked up throw down WoD’s, (pre booked judging slots only) and UK Throwdown series week 3 WoD judging.

Friday 2nd December 2011

crossfitcarlisle — Fri, 02 Dec 2011 07:27:49 +0000

Tonight we will be judging the UK Throwdown series 2nd WoD which will give those who aren’t competing a chance for open gym to spend some time working on your Goat and practising skills or technique.

Today’s WoD

Warm up & mobilise

UK Throwdown WoD 2

“For the grace of Cindy”
12min AMRAP

10 rounds of Cindy -
5 Pull ups
10 Push ups
15 squats
Followed by max reps ground to overhead with 60kg/40kg

Your score is the number of GTOH completed in the remaining time following 10 rounds of Cindy.

Standards:
Pull ups – chin over bar, full extension at the bottom
Push ups – Chest to floor, no hand release required
Squats – Hip crease below knee at bottom, fully open hip at the top
GTOH – Full lock out overhead, don’t catch the bar off the bounce.

Thursday 1st December 2011

crossfitcarlisle — Wed, 30 Nov 2011 22:05:27 +0000

For those who are doing the UK Throwdown Series, tomorrow will be set aside for judging and the rest of you have open gym to give you a chance to work on weaknesses or other WoD’s you may have missed or want to try.

Today’s WoD

Warm up & mobilise

Skill/Strength

Part 1

15 mins to find 1 rep max clean and jerk

Part 2

15 mins to find 20 rep max front squat

Part 3

15 mins to find max rep parallette hand stand push up or sub HSPU progesssions

Cool down and stretch

Wednesday 30th November 2011

crossfitcarlisle — Wed, 30 Nov 2011 07:47:17 +0000

It’s the last day of “Mo” season so if you know anyone who has been sporting one and you haven’t sponsored them yet, please dig deep and give a little today. Even if it’s only £1, every little helps.

Today’s WoD

Warm up & mobilise

Skill/Strength
3 sets of 5 Power snatch
3 sets of 2 Snatch balance
5 sets of 1 Full snatch

WOD
9 Minutes
1 Burpee w/ jump over bar
1 Snatch (full squat snatch)
2 Burpees
2 Snatch
.
.
.
Keep going as far as possible in 9 Minutes

Tuesday 29th November 2011

crossfitcarlisle — Mon, 28 Nov 2011 22:11:07 +0000

Good efforts by all at WoD 24 and great to have Lee from CrossFit Teeside train with us, it’s always nice to see a new face and a visitor from another box is a welcome treat. Maybe one day some other affiliates will join us for a thrown down too?

Today’s WoD

Warm up & mobilise

Skill/strength
Clean and jerk (full squat clean)
Turkish getup

Workout
5 Minutes max reps Clean and jerk

5 Minutes max reps Turkish get-ups

1 min rest

3 Minutes max reps Clean and jerk

3 Minutes max reps Turkish get-ups

1 min rest

1 Minute max reps Clean and jerk

1 Minute Turkish get-ups

Score total reps of the clean and jerks, turkish get-ups and loads for each movement.

Cool down & stretch

Monday 28th November 2011

crossfitcarlisle — Sun, 27 Nov 2011 17:43:54 +0000

To clear up a few things as many of you are wondering what’s going on and the rumour mill is rife, I will clear a few things up. As of immediate effect there will be no open gym session from 5-6pm but the group CrossFit classes will stay. From immediate effect there will be a 6-7pm group coached CrossFit session Monday, Tuesday, Wednesday and Thursday where there will be a group warm up, skill and or strength coaching, a group workout and then some cool down and stretching time. In addition on a Monday and Wednesday there will be an additional group CrossFit Class from 7-8pm. On a Friday there will be a variety of open gym, team games, outdoor/urban wood’s and more which will all depend on numbers, weather and demand. On a weekend, for the time being we will be closed. Circuits will continue Tuesday night 7:15-8:15pm right through December.

We have given notice to the landlord of our current box and are now looking for a smaller; or more to the point cheaper box so as to keep the overheads down to a more manageable level.

On a polite note, all membership money must be paid in advance of any training and if you turn up for a session without having paid prior you will not be able to train.

There are a limited new batch of t shirts available and a few hoodies which are available now at £35 for hoodies and £15 for T Shirts, great xmas presents for yourself or a friend. 1st come, 1st served.

Any questions not answered, please don’t hesitate to ask.

Today’s WoD

Warm up & mobilise

Strength

Work up to heavy deadlift,

5 x 3reps at 80% of 1RM

Workout

Workout:
24x OHS (40kg)
24x Push-up +
24x Back Squat (60kg)
24x Push-up +
24x Front Squat (60kg)
24x Push-up +
24x Goblet Squat (24kg)
24x Push-up +
24x Overhead Walking Lunges (20kg)
24x Push-up +
24x Wall Ball (10kg)
24x Push-up

Cool down and stretch

Friday 18th November 2011

crossfitcarlisle — Fri, 18 Nov 2011 10:14:36 +0000

If your coming to team games it’s essential to wear old clothes, gloves will also be an advantage!

Today’s WoD

Team Games with a difference.

Leaving box 6pm prompt
Old clothes essential
Gloves an advantage
Head torch is a pure bonus

See you there

Thursday 17th November 2011

crossfitcarlisle — Thu, 17 Nov 2011 07:47:17 +0000

Today’s WoD

Warm up & mobilise

Skills/strength

For time

21-15-9 reps of

Burpee’s
Deadlifts (120kg)