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

Linear Gains Time

Back Squat or Deadlift

5-5-5-5-5

Strict Pull ups or Negatives

5-5-5 – Go to chest or stomach if too easy

Cindy

20 minute amrap:

5 Pull ups
10 Push ups
15 Squats

First time with this famous benchmark. Scale to Ring Rows, Box Push ups as necessary.. BUT remember how you scaled exactly so you can see how much you’ve improved next time.

 

Overhead day

Strict Press 5-5-5

Push Press 3-3-3

Split Jerk 1-1-1

Begin first set of push press with heaviest set of strict press and the same with the split jerk.

12 minute amrap:

10 Deadlifts 90/55k
10 Ring Dips
10 C2B Pull ups
10 Bar Hop Burpees

Finisher: 1 minute max toes to bar

Last chance Open 15.1

Front Squats 10-8-6-4-2

Get a solid 10 reps then build 5k plus girls, 10k plus men.

Good Mornings 10-10-10

Keep weight manageable with perfect form.

Scott Jenkins and Simon Wilson-Storey after hitting 15.1 together.  Two of Europe's top over-45 CrossFitters at CrossFit Blackwater, Witham
Scott Jenkins and Simon Wilson-Storey after hitting 15.1 together. Two of Europe’s top over-45 CrossFitters at CrossFit Blackwater, Witham

Either repeat 15.1 or

21-18-15-12-9-6-3 rep rounds:

Push Press 40/25k
Box Jumps 24/20″

Finisher: Shout at anyone having their last shot at 15.1

Super Sunday Fun

Push Press 10-8-6-4-2

Ascending weight, build to a heavy double.

For time:

Run 2 Laps
20 Wall Balls
Run 1 Lap
20 Push Press 50/30k
Run 1 Lap
20 Deadlifts 100/60k
Run 2 Laps

Finisher:

3 rounds not for time: (Scaled accordingly)

15 Tommies
15 Ring Rows
15 Ring Dips

Air Force WOD

Linear Progressions

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

If your making good gains on one stick with it. Once you start to plateau we will re-set your numbers.

3 Max sets Pull ups on rings or Rows on rings

“Air Force WOD”

For time
20 Thruster 40/30k
20 SDHP
20 Push Press
20 Overhead Squat
20 Front Squat
Every minute drop the bar and do 4 burpees

CrossFit Open 2015 Begins

Today The CrossFit Games 2015 begins. 15.1 will have been announced overnight and some of you will of woken and jumped on your computer to find out what has been posted. Some like me have woken in the night and got onto their computers. It’s usually posted about 1-2am depending on Pacific Mean Time. I know this because I sat up last year until 1am expecting the workout to be announced… To my dismay the clocks had moved in California!!

OK so you were expecting a workout. Your going to get one. Hopefully the most challenging and rewarding one you can imagine.

For time, For reps, For load, FOR A PLACE ON THE LEADERBOARD……. 15.1

 

Next: 15.1 Review

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