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REST DAY

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Train your weakness / Practice new skills / Work on mobility / Catch up on a missed workout / expand your knowledge………….

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We would like to begin to introduce you to some invaluable resources about CrossFit that are available on the internet. The first of these, and where it all started, often referred to as ‘Main Site’ or simply ‘dot com’ in the CrossFit world, it’s….CrossFit Main Site

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CrossFit was developed by Greg and Lauren Glassman in Santa Cruz, CA  who opened their own fitness facility in 2002.  Without the need for advertising the popularity of their gym soon grew, largely due to the highly successful training methods, effective and functional equipment that could not be found in other commercial gyms and a valuable sense of community spirit among members.  In 2003 the first CrossFit affiliated gym opened in Washington State and since then a further 2000+ affiliated gyms have opened worldwide from Brazil to Japan, Australia to Iceland.  Rather than working as a franchise, CrossFit is based on an open source model making information freely available online.

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From the beginning, the aim of CrossFit has been to forge a broad, general and inclusive fitness that prepares its participants for any physical contingency.  The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience.  The skills and adaptations developed lend themselves to all physical tasks giving participants a natural life advantage.  CrossFit is not a specialized fitness program but rather it focuses on competency in each of the ten recognized fitness domains; cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy.  It does this by prescribing constantly varied, functional movements performed at high intensity (intensity is relative therefore exercise prescription can be adapted for anyone from elite rugby players to sedentary, elderly women), thus eliciting optimal muscular, cardiovascular and motor adaptations.

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Safety, efficacy and efficiency are the three most important facets of CrossFit and are supported by measurable, observable and repeatable facts, i.e. valid data.  This allows trainers to see their consistent progress and provides an important means of motivation – one of the many reasons that CrossFit gyms experience retention rates twice that of most commercial gyms.  The implementation of CrossFit is akin to sport – in fact, CrossFit has been labelled the sport of fitness.  Through harnessing the natural camaraderie, competition and fun of sport and games, CrossFit training yields an intensity that cannot be matched by other means.  CrossFit guides people of all abilities toward improved health and athletic ability through workouts that are fun, challenging and varied.

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We highly recommend that you log on and check out the CrossFit Main Site.  Have a read through the FAQs and watch videos of exercises and workouts , I am sure you will find them very useful.

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We also need to make reference to the CrossFit Journal . It is an invaluable source of information on everything from nutrition to learning the Olympic lifts to injury rehabilition and so much more.

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Enjoy !

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Tekkers

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Turkish Get Up Practice

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Max rounds

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Perform every minute on the minute, add 5kg per round until failure

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2x Front squat (starting weight 60kg/45kg)

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Deadlifts

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3-3-3-3-3

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5 rounds for time of

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5x Burpees

10x KB swing (24kg/16kg)

15x Toes to bar

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L sit practice

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Max rounds in 15 minutes

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15x DB thrusters (20kg/15kg)

Row 300m

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3 rounds for time of

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100m run
50 press ups
100m run
50 sit ups
100m run
50 squats
100m run
50 back extensions

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There are a couple of places left on our next foundation class starting Monday, if you want to get involved then drop Pete or Rudds a mail !

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Have a great weekend guys!

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Karen

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150 wall ball shots for time

9kg / 7kg

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Rest Day

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Practice some skills, train your weaknesses, play some sport, improve your mobility, catch up on a WOD

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15 minute AMRAP

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8 Burpees

12 KB swings 24 kg / 16 kg

10 OH lunge walks 20 kg / 15 kg bar

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Well done to every one on Mondays 1st Foundation Class. Great work guys you were all fantastic !

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Tekkers

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Kettlebell skills

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5 Rounds for Time of

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450m sprint

50 Squats

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Tekkers

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Front Squats – find your 5RM for the day

5-5-5-5-5

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Elizabeth

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21-15-9  reps for time of

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Squat Clean 60/45 kgs

Ring Dips

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Pete and I would like to say a massive thank you to everyone who showed their support this weekend as we launched CrossFit HG3. It was great to see so many old faces and lots of new ones too. A massive than you to CrossFit 3D , CrossFit West Yorkshire and our dear friends at CrossFit Leeds for coming over to play.

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Due to the huge response we have had , we will be making arrangements to add an additional Foundation Course to the timetable to cater for demand. If you would like to get involved then drop us a mail , or give me or Pete a call.

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