Linear Progression + Metcon

Back Squats or Deadlifts 5-5-5-5-5

Five sets of 5 at the same weight. You should all know what weight you did last time.

Metcon: 10 minute amrap

200m Run
20 Double Unders / 50 Singles
15 Front Squats 60/40k
10 Toes to bar / Knee Raises

Core Circuit:

2 rounds: (untimed)
10 Tommies
10 Russian Twists
10 Sit ups

Open week 4 and review of 15.3

Review of 15.3

More mixed feelings about 15.3.  The triplet of muscle ups, wall balls and double unders has been a popular offering over the last few years.  The difference of a 7 muscle up opener ruled a number of us out of the Rx WOD immediately and prompted a few to wish that they had dedicated more time to practicing this skill over the last year!  The scaled (or over scaled imho) alternative was a 14 min low skill bootcamp effort of light wall balls and single unders.  Nevertheless it certainly exposed my current lack of conditioning!

Matt C muscle up in 15.3
Matt C muscle up in 15.3

This weeks spirit of the open award goes to Matt C.  Despite being a bit tentative about his muscle ups, when he heard 3,2,1, go he pulled something extra out of the bag and ended up nailing 10 muscle ups in total.  Matt is also a really positive and encouraging personality around the box.  He always gets involved cheering on other athletes and offering words of encouragement.  Great work Matt!

_MG_0436_edited-2Technique hound is Steve again this week.  Beautiful muscle ups even under pressure.

Most bizarre behaviour in a WOD goes to Gaz for the abnormal quantity of liquid he managed to consume in 14 minutes.

This was a tough week for the girls.  We all attempted to get a muscle up but only Sam was successful.  After getting her confidence going on the first attempt she came back on Sunday to score 14 muscle ups.  Her score on 15.3 is in the top 500 women in Europe – well done Sam!  Lindsey won the scaled WOD by a significant margin with her superior conditioning and speedy singles.

Scott muscle up 15.3
Scott muscle up 15.3

Scott continues his dominant performance in the 45+ competition.  Once again he place first in Europe leaving him in first overall in Europe and 7th worldwide after 3 weeks.

 

 

15.4

Same format as previous weeks.  What will come out of the hopper this time?

As always, questions and strategy advice available from Scott via Facebook and come down and join in the fun on Friday evening.

<- Review of 15.2 | Review of 15.4 ->

Bodyweight

Strict chest to bar Pull ups

Supersetted for 5 sets of max reps – Go straight from pull ups to ring dips then rest approx 2 mins between.

Strict Ring Dips

15 minute amrap:

10 Power Cleans 60k/40k
10 Bar Hop Burpees
10 Push Press 60k/40k
10 Bar Hop Burpees

Finisher: 3 x 1 minute planks, rest 10 seconds between

Power Clean and Bar Cycling

Power Cleans (touch and go)

3-3-3-3-3-3

Build up to max touch and go. This is touch and go not lower the bar let go and re-grip, just tap the floor.

Advanced:

Bar Cycling: 10-7-5-3 reps on the 2 minutes:
Power Cleans
Push Press
Power Clean & Push Press

Choose a weight and get heavier as the repetitions get lower. Take an extra 2 minutes rest between movements.

Everyone else:

‘Jack’

20 minute amrap:
10 Push Press 50-35k
10 KB Swings 24/16
10 Box Jumps 24/20″

Open Redo or Class

Shoulder Press 5-5-5
Push Press 3-3-3
Push Jerk 1-1-1

Move from last shoulder press weight to push press and so on always going up in weight.

For time:

50 Double Unders
20 Clean & Jerks 45/25k
20 KB Swings 32/20
50 Double Unders
15 Clean & Jerks 60/35k
15 KB Swings 32/20
50 Double Unders
10 Clean & Jerks 75/40k
10 KB Swings 32/20

Finisher: 50 Tommies

Sunday Complex

Squat Clean & Push Press

Take 20 minutes to build to a max complex of:

Squat Clean
Hang Squat Clean
3 x Shoulder to Overhead (Split Jerk/Push Jerk/Push Press/Press)

‘Core Gone Dead’

3 rounds, 1 minute at each station:

Russian Twists
Sit ups
Toes to bar / Knee raises
Push ups
rest

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.

Become the most awesome version of you.