CrossFit Hertford Workout of the Day 01/10/11

Complete five rounds for time:

Two rounds of "Cindy"

200m Row

Cindy: 5 pull ups

           10 push ups     

           15 squats

Katrina: 16.26 Scaled
Neil: 20.13 (GB used for 2nd-5th round)
Al: 15.10
Keith: 14.36 Scaled (GB used)

CrossFit Hertford Workout of the Day 30/09/11

Strength day:

BS 2, 2, 2, 2, 2, 2

PP 3, 3, 3, 3, 3
or Pull up strength (if you have the time do both)

(If you missed wednesday's WOD then change the BS for DL)

CrossFit Hertford Workout of the Day 29/09/11

Complete the following for time (in pairs if possible):

Row

120 Shoulder to overhead 40kg+

120 Burpees over the bar

Then move straight onto:

"Karen"

150 (each person) Wall balls 10kg

(whilst person 1 rows, person 2 completes as many shoulder to overhead as possible, what ever number they reach they would have to match with burpees over the bar.  Then they would swap over and continue until reps required is finished 120 would amount to 60 reps each)

If you have no partner do:
200m row
60 shoulder to overhead
60 burpees over the bar
Then:
"Karen"
150 wall balls

Paul, Enzo, Andy (180 burpees and presses in total):
Total: 39.58
1st part: 32.15
Rowing total: 6242m
Richard: Total 29.45 40kg
Rowing total: 1000m
Al: Total 22.43 40kg
Rowing total: 600m

Both paul and Andy flying over the bar on Burpees

CrossFit Hertford Workout of the Day 28/09/11

Complete the following for time:

1000m Run
5 DL at 60-70% 1rm
20 Arm swings
800m Run
5 DL at 60-70% 1rm
18 Arm swings
600m Run
5 DL at 60-70% 1rm
16 Arm swings
400m Run
5 DL at 60-70% 1rm
14 Arm swings
200m Run
5 DL at 60-70% 1rm
12 Arm swings

Paul: 22.12 80kg (90kg on last 2 rounds)
10-2 reps (ladder) of renegade man makers 2x10kg
Andy: 27.22 100kg
10+4 reps of renegade man makers 2x10kg (Had to soot off)
Enzo: 24.14 100kg
10+5 reps of renegade man makers 2x10kg
Tobias: 26.28 100kg (80kg last 2 rounds)
Nick: 24.51 80kg (100kg 1st round)
Sasha: 26.29 35kg (45kg 1st round)
Cerri: 19.06 55kg
Keith: 20.49 90kg

CrossFit Hertford Workout of the Day 27/09/11

No Gear Day:

Warm up with Double unders practice

Pick two of the three following exercises and perform 4 rounds of 30 30's with 1min rest between each exercise:

Squat jumps
Burpees
Split squat jumps

12min AMRAP:

5 Burpees

1 Box jump step over

5 Burpees

10 Sit ups

Enzo: SJ 21, 23, 18, 16
          SS 17, 18, 19, 20
          B 10, 10, 9, 6
WOD: 9 rounds
Andy: SJ 19, 20, 17, 18
           B 7, 8, 5, 8
           SS 15, 12, 16, 14
WOD: 6 rounds
Sion: SJ 22, 22, 21, 20
         B 10, 8, 8, 8
         SS 14, 12, 14, 12
WOD: 5 rounds 5 sit ups
Tony: SS 16, 13, 18, 17
           B 11, 11, 11, 10
WOD: 7 rounds 3 burpees
Richard: WOD: 8 rounds 5 sit ups
Neil: SS 21, 19, 18, 20
         SJ 23, 19, 19, 20
         B 7, 8, 8, 8
WOD: 7 rounds 10 burpees

Andy moving strong through the sit ups during the AMRAP

Sometimes our training is more about mental preparation as well as physical

CrossFit Hertford Workout of the Day 26/09/11

21, 15, 9 Reps of the following exercises:

PC 60

Pull ups

Press ups

Squats

Row

Enzo: TGU recovery WOD: 18.07
Cleans: Reps 1-5@50, 6-8@55, 9-12@60, 13 no rep@65, 14&15@65, 16-19@70 2 no reps, 20@75
Andy: TGU recovery WOD: 24.14
Cleans: Reps 1-5@50, 6-8@55, 9-12@60, 13-15@65, 16-17@70, 18@75, 19-20@80 no reps (so close though!)
Paul: 18.50 50kg (GB used for pull ups)
Rich: 18.03 50kg
Keith: 19.58 50kg
Courtney: 20.07 50kg 1st round 2-3rd 40kg (BB used for pull ups)
Keith: 16.31 50kg 1st round 2-3rd 40kg (No press ups and reverse pull ups instead of full pull ups)

7.30pm WOD:
21, 15, 9 reps
Deadlift
Press ups
Squats
Row

Rob: 15.00 2 rounds 8 DL 60kg
Claire: 11.16 35kg
Louw: 11.21 60kg
Katrina: 9.52 25kg

Enzo driving up the weight at 70kg

Andy strong at 75kg

This is the bar (80kg) that tormented Andy today, it won't be long until he drives this up for a full rep.  Big change from three weeks ago when Andy was struggling with 65kg.

CrossFit Hertford Workout of the Day 25/09/11

5 rounds for time:

10 (BW) DL

20 Box jumps

10 Hang squat cleans 2x10kg DB

20 Push ups

We wish Rick all the best for his half marathon in London today, we know he will give 100% as he does with every class!

CrossFit Hertford Workout of the Day 24/09/11

Complete the following for time:

Ski/Lunges/Row

500m/40reps/500m
400m/30reps/400m
300m/20reps/300m

Then five rounds for time:

20m Burpee broad jump

20m Farmers carry

CrossFit Hertford Workout of the Day 23/09/11

"Helen"
Complete 3 rounds for time:

400m Run

21 Arm swings

21 pull ups

Sion: FS 50, 60, 60, 60, 60
WOD: 18.16 20kg swing, G&B bands used
Richard: FS 60, 70, 70, 70, 70
WOD: 13.35 20kg swing, G band used on last round
Paul: 1st WOD: 7.38
Main WOD: 11.55 24kg swing, 10reps and G band used for pull ups

Todays skill, Arm swings

CrossFit Hertford Workout of the Day 22/09/11

Complete the following for time:

50 Burpees

200m Row

40 Press ups

200m Row

30 Squats

200m Row

20 Sit ups

200m Row

10 Pull ups

200m Row

Paul: PP: 50, 50, 55, 50, 50
WOD: 13.25 (RH 121)
Enzo: PP: 50, 55, 55, 55, 55
WOD: 13.25 (RH 124)
Andy: WOD: 13.20 (RH 124)

Enzo on his way to full jump and extension on burpees, no cutting corners

Paul driving back strong on the rowing machine

Andy focused on the target for wall balls

CrossFit Hertford Workout of the Day 21/09/11

Strength:

DL 80% 1rm 2, 2, 2, 2, 2, 2

BP 80% 1rm 3, 3, 3, 3, 3

Pull up strength: 1st min 1 pull up, 2nd min 2 pull ups....until you reach 5. Repeat for 3 rounds

Andy: 120, 120, 120, 130, 130, 130
Paul: 90, 95, 95, 100, 100, 100
Enzo: 120, 120, 120, 130, 130, 130
Sion: DL 100, 100, 110, 120, 120, 120
         BP 70, 80, 80, 85, 85

Sion DL, keeping in the 80% range ensures progression

CrossFit Hertford Workout of the Day 20/09/11

Complete the following for time:

30 Clean and press

30 Plate rolls

20 Clean and press

20 Plate rolls

10 Clean and press

10 Plate rolls

2nd WOD 12min AMRAP:

10 Box jumps

200m Sprint

Enzo: 9.51 (30), 7 rounds
Andy: 7.52 (30), 6 rounds 10 box jumps 180m
Tobias: 8.51 (30), 6 rounds 10 box jumps
Richard: 7.44 (30), 7 rounds
Sasha: 5.40 (25kg 20-5 DL & 10 PR), 10 rounds
Lance: 8.52 (40), 5 rounds
Rob: 8.35 (40)
Neil: 11.07 (30)

On todays WOD a lot of people suffered with their grip strength, through the use of an odd weight and they learned how critical good technique is in strength and endurance!

CrossFit Hertford Workout of the Day 19/09/11

Five rounds for time:

10 OHS

200m Row

Al: 12.46 (OHS 40)
Andy: 9.10 (BS 50)
Enzo: 7.31 (BS 50)
Tobias: 7.55 (BS 50)
Sion: 9.21 (BS 40)
Rick: 7.23 (BS 50)
Paul: 7.39 (BS 40)
Keith: 7.52 (BS 50)
Courtney: 7.16 (PP 30)
Rob: 8.44 (DL 100 ski 150)

CrossFit Hertford Workout of the Day 18/09/11

10 minute AMRAP:

10 Box jumps

20m Farmers carry

10 Sit ups

CrossFit Hertford Workout of the Day 17/09/11

Five rounds for time:

10 Thusters

10 Push ups in rings

10 calories Row/Ski

CrossFit Hertford Workout of the Day 16/09/11

Five rounds for time:

5/10 Pull ups

35 Double unders

200m Sprint

Claire: 12.09 (100m sprint, 40sec skip)
Paul: 11.58 (40sec skip)

Images:  Wednesdays "chipper" (to make burpees even harder add a target and skill!)

Paul: Clean and press

Enzo: with full hip extension on the arm swings

Andy: reaching the finnish line with a huge last push.

CrossFit Hertford Workout of the Day 15/09/11

Complete 5 rounds for load and time:

6 Deadlifts

6 Hang cleans

6 Push press

6 Back squats

6 High pull

Rest as needed each round.

Andy: 40kg 18.40
Enzo: 42.5kg 18.30

"Tailpipe": 8.38

Paul: 37.5kg 20.49

"Tailpipe": 6.05

CrossFit Hertford Workout of the Day 14/09/11

Complete the following for time:

1000m Row
10 Pull ups
20 Burbees (jumping up and forwards to stacked bumper plates)
30 Push ups
40 Sit ups
50 Arm swings 24kg
40 Wall balls 10kg
30 Clean and press 24kg
20 Traveling lunges (weight extended overhead) 10kg
10 Burpees (jumping up and forwards to stacked bumper plates)
500m Row

Enzo: 25.47
Rick: 20.23
Andy: 27.58
Paul: 22.19
Claire: 9.48 (scaled)
Rob: 11.50 (scaled)
Nick: 32.54
Ant: 28.39

CrossFit Hertford Workout of the Day 13/09/11

Four rounds for time (minus rest time):

3 70-80% 1RM Deadlift

12 Burpees

3 70-80% 1RM Deadlift

12 Box jumps

Rest 3 minutes between rounds

(if you have time and your form is good carry on to 8 rounds!)

Andy: 8.56 (90kg)
Enzo:  6.12 (90kg)

Enzo on box jumps

Andy during everyones favourite exercise, burpees!

CrossFit Hertford Workout of the Day 12/09/11

Interval row:

10 intervals total

1:1min work rest ratio

Total meters counted

Target m: 3000m

Enzo and Andy's scores, you can see the "voices" took control in round 5.  But they both pulled it back by round 8.

Results of Rick, Paul, Keith and Chris.

CrossFit Hertford Workout of the Day 11/09/11

Four rounds for time:

10 OHS 50kg

10 Pull ups

5 Hang squat clean 20kg DB

200m Sprint

Claire focused during todays WOD

CrossFit Hertford Workout of the Day 10/09/11

10min AMRAP:

5 PP

10 Box jumps 24"

Load and rounds counted.

Paul: DL 5x60, 5x60, 3x80, 3x90, 3x100, 3x100
         SP 5x30, 5x40, 5x40, 5x45

WOD: 3 Rounds for time
5 PP 35kg
200m Row
3:40

CrossFit Hertford Workout of the Day 09/09/11

"Clean and Jerk Friday"

1 C&J on the minute every minute for 20mins (20 reps total)

Andy: (Power cleans) Reps 1-10 50kg, 11-15 60kg, 16-20 65kg

(Today was Andy's 1st time ever at attempting power cleans, the figures show that confidence and technique progressed at a rapid rate through this workout!)

Al during his recovery workout today.

FLR hold, simple but effective in it's use.

(We wish Al the best of luck for sat at his 1st CrossFit comp, we know he will give 100%!)

CrossFit Hertford Workout of the Day 08/09/11

Three rounds for time:

20kg Dumbbell waiter walk, 100m right arm

30 GHD sit ups

20kg Dumbbell waiter walk, 100m Left arm

30 Back extension

Andy: 21.01
Enzo: 20.01
(With ABMAT instead of GHD sit ups)

Waiters walk, simple but very effective!

Andy demonstrating a good position of the weight.

CrossFit Hertford Workout of the Day 07/09/11

Strength:

BS 3, 3, 3, 3, 3, 3
80% 1RM

Strict Pull up 1, 2, 3, 4, 5...

WOD:  4 Rounds for time

5 Power snatches 50kg

20m Overhead lunges 20kg

200m Row

Enzo: BS 60x10, 80x5, 80x3, 100x3, 110x1, 100x2
Andy: BS 60x8, 80x5, 80x3, 90x3, 80x3, 60x3

(We had to play with the numbers a little bit today, as we did not have any 1RM, we also found a few revelations with flexibility and strength.  But both Enzo and Andy worked really hard to correct these with the right tools, good work!)

Neil: 9.25
PS 30kg
10 Box jumps 24" (instead of lunges)
Paul: 9.02
PC 30kg
Lunges 10kg
Ant: 9.28
PC 30kg
Lunges 5kg
Al: 9.55
3x PS 40kg
Lunges 10kg

(Neil catching the weight at the top of the PS)

Neil was showing some great hip drive in the PS today and kept great form throughout the WOD!

CrossFit Hertford Workout of the Day 06/09/11

50, 40, 30, 20, 10 reps of the following for time:

Sprint

Push ups

Sit ups

Sprints equate to 100's (1st round 500m, 2nd round 200m...)

Enzo: PP 40x3, 50x3, 55x3, 60x3, 65 no lift, 60x1
WOD: 21:47 (rowing instead of sprint, makes the job much harder!)

05/09/11

Strength

DL 2, 2, 2, 2, 2, 2
80% 1RM

PP 3, 3, 3, 3, 3
80% 1RM

or

WOD:  "Fight Gone Bad"

3 rounds with 1 min rest between each round:

1min Wall ball 8kg
1min Sumo deadlift high pull 30kg
1min Box jump
1min Push press 30kg
1min Row (for calories)
1min rest

Timer never stops throughout the whole routine, reps counted for total points.

Enzo:  255
Andy: 189
Alan:  184
Paul:   266
Rick:  320
Mark: 223
Al:     298

It's begun!

04/09/11

10 min AMRAP:

5 Deadlift BW

5 Box jump

150m Row/Ski

03/09/11

15, 12, 9, 6, 3 reps of each movement for time, 15 min time cap

Power cleans 60kg

Burpee facing the bar

Al: 7.44 40kg

21, 15, 9 reps of:
Thrusters/Push press 40kg
GHD sit ups
Press ups w DB
Row for calories

Josh: 9.51
Ian: 11.30

Al smashing through the WOD today.

We had more guests today trying different WOD's, people are starting to find the right path towards real fitness!

02/09/11

Row 300 calories for time:

Row 50 calories at a time followed by 60 sec active rest FLR hold.
Total time counted.

Graham: 23.52

We were humbled with a visit from Graham, traveling from New Zealand.

He battled the "voices" and came out the other side triumphant! 

01/09/11

Rest Day

Launch party!