All posts by Scott Jenkins

Strength Saturday

Linear Progressions

Back Squat or Deadlift 5-5-5-5-5

Strict Pull ups C2B / Chin over / Negatives / Ring Rows – 5 x max

5 rounds for time:

Run 1 Lap
15 Box Jumps
10 Wall Balls
5 Handstand Push ups

Scale HSPU to push ups as necessary.

 

Open Week 3 and review of 15.2

Review of 15.2

15.2 bought quite a different mood to the box this week.  The combination of two potentially tricky movements, the pressure of meeting the 3 minute cut offs and chasing last year’s scores led to some nervousness and anxiety.

A few were chasing phenomenal scores laid down in 14.2 with others of us striving for full depth overhead squats, first pull-ups or chest to bars.

Jeff doing a back squat at CrossFit Blackwater, Witham Essex
Jeff hitting some back squats

First up this week is Jeff for his contribution to the spirit of the open.  Jeff started CrossFitting in January and was on Blackwater’s very first Foundation course.  Jeff has made amazing progress and is a great presence in classes with his positive attitude.  Although he hasn’t entered into the open (this year!) he has been 100% behind all of our members who are competing.  Jeff has spent two long sessions at the box with his camera capturing action shots of the athletes hitting the open workouts.  Thank you Jeff!

PR’s for this week: Frances and Giles for successfully achieving 29kg overhead squats after loads of mobilising and shouting and Lindsey with her first pull-up.  None of these PR’s were flukes – all 3 have been working hard at these moves with mobility exercises and eccentric strength training.

Crazy burpee lady and grumpy cat go head to head
Crazy burpee lady and grumpy cat go head to head

Huge respect to all of the other athletes who were technically strong and had endure the pain cave of multiple rounds.  There were a lot of sore legs around the box at the beginning of the week!

News of the CrossFit Blackwater Sunday grandad throwdown seems to be spreading as we were delighted to welcome Andy Collings to join fellow old boys Scott and Simon this week.  So, for anyone who has a penchant for 45+ sweaty men with six packs – Witham on Sunday lunchtime is THE place to be.

Top lady this week, Sam, and Scott takes the win for the boys… with Gaz in close second only 8 reps behind.  Great work guys – let’s kill 15.3!

Open WOD 15:3

Same format as last week. Come along and join in the great atmosphere as we hit 15.3.

Dave Castro's attempt to upset Scott
Dave Castro’s attempt to upset Scott

Dave Castro has been upsetting people with his pistol/double under teaser.  Let’s wait and see what actually comes up before hitting the panic button…

If you have any questions during the day fire them at me on the CrossFit Blackwater FB page and I will help you out with tactics, decisions on weights or just advise when others will be there to cheer you on.

See you tonight.

 

<- Review of 15.1 | Review of 15.3 ->

Superset plus Chipper

Strict Press 5-5-5-5-5

Supersetted with:

Bent Over rows 10-10-10-10-10

Use same weight for both. If too easy on the rows do extra reps.

Chipper:

100 Double Unders or 150 Singles
80 Swings 24/16
60 Sit ups
40 Pull ups / Ring Rows
20 HSPU / Push ups
10 Muscle Ups

Finisher: Stretch hip flexors, hamstrings, shoulders.

Pump it up Wednesday

Front Squats 10-8-6-4-2

Go for max strict pull ups or ring rows between sets.

20 minute EMOM:

Odd mins: 10 Power Cleans
Even mins: 10 Push Press

For scaling: 15 Swings and 10 Push ups

5 minute amrap:

8 Wall Balls
8 Toes to bar / Toes to bar Kips

Linear Progressions

Last chance to get a score for 15.2. If you are finished with that, back to some solid progress with our linear progressions and a chance to hone your double unders. They are coming…

Check out a few of the CrossFit Blackwater crew hitting 15.1 last week. Sorry to anyone that I didn’t manage to catch on video!

Back Squat or Deadlift  – Linear Progressions

5-5-5-5-5

Shoulder Press

1 warm up set then 2 x 10 reps heavier keeping tight stomach.

10-10

For time:

50 Double Unders
10 Burpees
40 Double Unders
10 Burpees
30 Double Unders
10 Burpees
20 Double Unders
10 Burpees
10 Double Unders
10 Burpees

Finisher:

Tabata Core holds

Snatch Sunday

Snatch 3-3-2-2-1-1-1-1…

If you familiar with the lift follow the above to build towards a solid single. Keep form good and use full squat.

Beginners and novices

Snatch Pulls and  3-3-3-3-3

Learn the path of the bar used in the snatch and the snap of the hips.

4 rounds for time:

Run 1 Lap
21 Swings 24/16
12 Pull ups

Yes it’s a 4 round Helen with a slighter shorter run.

Finisher: 100 push ups in least sets as possible. Use boxes as necessary if needed.

Bodyweight at Blackwater

Ring Dips

5 x max Sets supersetted with

Strict Chest to bar pull ups

Scale to ring rows or ring push ups/push ups as needed. Aim for 10 reps on each round of each exercise.

Pendlay Rows / Dumbel Rows 10-10-10-10-10

30-20-10 reps for time:

Clean & Jerk 45/25
Bar Hop Burpees

Finisher: Red Band Rear delt pulls

OPEN Week 2 and review of 15.1

Review of 15.1

A week has passed since 15.1 hit us and it seems like a good time to review what went down at CrossFit Blackwater last weekend and the achievements of our community.

Matt on his way to a snatch pr of 52.5kg - for 8 reps!
Matt on his way to a snatch pr of 52.5kg – for 8 reps!

First up – the king and queen of prs.  Matt C for hitting a 52.5kg snatch pr and then doing 7 more and Lindsey for scaling on Friday because she didn’t have t2b, learning how to do them over the weekend then coming back on Monday evening to nail 15.1 RX.  You guys embody the spirit of the open – pushing yourself further than ever before and achieving things that you never believed were possible.

Matt successful clean and jerk in 15.1a
Matt successful clean and jerk in 15.1a

 

Technique hounds Matt W and Steve for executing beautiful clean and jerks on 15.1a even after monstering through 15.1.

Giles, Frances and Christine for all achieving clean and jerk prs albeit with a few animal noises and bar kicking thrown in – you know who you are…

Nutter of the week goes to Gaz – after misloading his bar and missing a clean he attempted to lunge it up from his knees. Enough said!

Sam smashing out toes to bar in 15.1
Sam smashing out toes to bar in 15.1

Big shout out to top girl, Sam – she comprehensively smashed all the other girls with her elegant t2b and ferocious engine.

And last but not least, Scott and Simon – who after an immense grandad face-off on Sunday lunchtime are now sitting in 1st and 3rd place respectively on the 45-49 European leaderboard.

It was an epic weekend – the box was absolutely buzzing with excitement and achievement.  So proud of all you guys – CrossFit Blackwater has only been open 2 months and we are sitting in the top half of the European teams leaderboard.  Now onto 15.2!!!

 

15.2

Same format as last week. Come along and join in the great atmosphere as we hit 15.2.

Last week we had a combination of a 9 minute amrap followed by 6 minutes to max out on Clean & Jerk. I am expecting a long one this week, possibly full of burpees, box jumps, wall balls and other lovelies.

Remember any questions all day fire them at me on The Blackwater FB page and I will help you out with tactics, decisions on weights or just advise when others will be there to cheer you on.

See you tonight.

 

Review of 15.2 ->

Lunge & Grind

Alternate Lunges – Bar on your back, one leg then the other

8-8-8-8-8

Weighted Push ups

10-10-10-10-10

Partner up and place a plate on there backs. If you cannot get 10 reps just get maximum reps with bodyweight x 5.

Courtesy of Matt Williams

8 Laps for time – after every 2 laps hit a round of ‘DT’

12 Deadlifts 70/40k
9 Hang Power Clean 70/40k
6 Push Press 70/40k

Finisher: Don’t forget to stretch