Bodyweight Gymnastics WOD

Thursday night open gym club


The calm before the 12 days of Christmas workout

Every Thursday a group of our members plan an extra long metcon. They take it in turns to programme the workout and surprise eveyone else on the night. Luckily I get to check it over a couple of days beforehand just to make sure it’s not too crazy. The first week ‘The James’ got a little over excited with the rep scheme. Since then the programming has been great, very hard, mostly very long but nothing that will leave them all unable to train for the rest of the week.

Last Thursday was programmed by James Deags. A ’12 days of Christmas’ workout. What impressed me mostly was not the workout or the great effort everyone put in but the fact he bought everyone who finished a Christmas present, I overheard someone say you’ve raised the bar for the rest of us. Also the print outs of the workouts are getting more and more eccentric, another brilliant touch.


Push Press – 3-3-3-3-3 ascending weight

Between sets hit max strict pull ups / ring rows


4 RFT:
600m Run
25 Burpees
15 Shoulder to overhead 60/40

Article Benchmarks Blog Bodyweight Girls Gymnastics WOD

Back Squat & Helen

OPT does Helen in 2008. One of the first CrossFit videos I watched

James (OPT) Fitzgerald won the CrossFit Games in 2007. That was the very first year of the games. Back then it was like a bunch of friends throwing down with each other. If you happened to drive past and recognise what they were doing as CrossFit you would have been welcomed to join in. OPT is now 41 years old so eligible to come and try and join me at the CrossFit Games this year or next.

Today’s gym benchmark  at Blackwater is Helen. One of the most popularly programmed ‘Girl’ WODs. There’s been a huge number of variations of Helen, ‘Fat Helen’, ‘Fatter Helen’ and of course ‘Eva’ which is basically double the reps, double the running and at an RX+ standard with 32/20k swings and chest to bar pull ups.

However, out of all of these, the basic ‘Helen’ puts the biggest knot in my stomach. Knowing I am expected to go all out without any excuse of weight or skill slowing me down is more scary than plodding through a 40 minute marathon paced with a high but not at my limit heart rate.

This is exactly why good scaling is essential. I have seen so many people make up ridiculously hard workouts with movements and weights that are almost at their absolute limit. They think that they are being total beasts by making things so hard for themselves but actually all they are doing is making sure that the stimulus from their workout will be remarkably small. Yes they will still get a good strength workout but as far as cardio goes their heart’s not going to get out of third gear.

So next time you open up the CrossFit Blackwater page, look at the WOD and think how easy it looks, be very very wary… Sometimes the easiest on paper can be the hardest. Something you can fly through weight and skill wise bites hard. Lactic acid shutting down your muscles is at most uncomfortable, missing a lift is often annoying, but nothing hurts like getting into that max heart beat, pushing hard as you can zone, that’s when you find out how much you want it.

Hope you enjoy Helen today, your scores are going to be written down and kept for the next time we programmes the benchmark.


Back Squats – 3-3-2-2-1-1 – Build to a heavy single.



3 rounds for time:

Run 400m
21 KB Swings 24/16k
12 Pull ups


Bench Press – max reps 50/30k

Benchmarks Bodyweight Heroes Olympic Lifting Snatch WOD

Snatch and JT

1) Snatch Programme

2) “JT”

Today we have another hero WOD – this was the first hero workout posted by CrossFit in June 2005.

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

For time:

Rx: 21-15-9
Handstand push-ups
Ring dips
Push ups

7 wall walks
21 push ups
5 walk walks
15 push ups
3 wall walks
9 push ups
Accumulate a 1 min plank


Article Benchmarks Bodyweight Clean CrossFit Inspiration Girls Gymnastics Olympic Lifting

CrossFit Nasty Girls

This was one of the first CrossFit videos I watched. This is also the original CrossFit gym in Santa Cruz. Annie, Eva and Nicole all trained here together and regularly hit main site workouts that people would copy all around the world.

Back when this was filmed around 2008 if you were close enough to an affiliate to train there with other Crossfitters you were truly blessed. So what the rest of us did was follow Every morning a workout would appear on main site then you would get yourself to your local globo gym and do it to the best of your ability and rush back and post your times on the main page comments -scrolling up and down seeing who you beat or who beat you. Just like at the gym now, I had my names to look out for, people I would do my best to beat every day. Nik ‘Alan’ Nichols from Texas and Richard Vanmeerbeek from Belgium were my main contenders and like me they posted a score every single day… apart from the rest days of course when we made our own workouts up.

Fast-forward six years from my good old days, and where
is CrossFit now? There are over 4,000 CrossFit gyms spread across the
entire world. There are now hundreds of thousands of
CrossFitters, and it seems like there are hundreds more
every single day.
I hope you enjoy the video… And yes the form’s not always great 😉
Hang Power Clean 3-3-3-3-3 – Build to a heavy 3 reps
‘Nasty Girls’
3 rounds:
50 Air Squats
7 Muscle Ups / 21 Ring Rows
10 Hang Power Cleans 60/40k
Tabata Sit ups
Bodyweight Gymnastics Overhead WOD

Bench and a look at Tabata Training

Screen Shot 2015-09-23 at 11.57.36
The class hangs on for the beep with the tabata core holds

Tabatas are a great way to distinguish between the different thresholds we get during conditioning workouts. They test two very different beasts. The first variation is the breathy one, this could be tabata burpees, tabata box jumps or maybe tabata double unders once you can string them together well. The other kind is the lactic acid bringers or burn outs. Push ups are a great example of this. You’re not breathing hard, you’re not in any uncomfortable, tired state, you just cannot push out another rep… Not for 5-10 seconds anyway.  And of course one of my favourites – the tabata core hold tests mostly willpower.  I can see this as you all stare up at the clock wishing the seconds away.


Bench Press – 20-15-10-5

After each set hit a set of max strict c2b pull ups / pull ups / negatives / strict ring rows.


12 minute amrap:

10 Push Press 50/35
10 Toes to bar / 20 Sit ups
30 Double Unders / 90 Singles


Tabata week continues…. Tabata KB Swings

Bodyweight Gymnastics Overhead Squat WOD

Thrusters, EMOM & Conditioning


Thrusters – 3-3-2-2-1-1 – Use rep scheme to build up and max out.

Barbel conditioning

EMOM 8: 8 Thrusters at 60% max above.


5 x 2 minutes work, 1 min rest

5 Burpees
5 Wall Balls 20/14lb
5 C2B Pull ups / Pull ups / Ring Rows


Work on your goal

Bodyweight Squat

Gymnastics & Metcon

Today’s Gymnastics Strength is all about quality of movement. It’s not for time, it’s also not who can do the hardest standard of movement. Your aim is to make yourself stronger, improve on last time and help your body to adapt and become better at the given task. So this means as much attention given to the negatives, nice slow lowering on the ring rows and pull ups. Also controlled negatives on the handstand push ups and push ups.

Gymnastics Strength

5 sets of following:

Max Strict Pull ups – Scale this to your current level, Ring Rows, Bar Rows, negatives etc

Supersetted with

Max HSPU – Scale this with push ups, push ups to box.

No kipping allowed all strict movements.


Buy in: 30 Burpees or 60 Sit ups

30-20-10 reps:

Wall Balls 20/14lb
KB Swings 24/16
Toes to bar


Tabata Core Holds