Sorry for the lack of posts, over the last couple of weeks, not had the best internet access, but here is all the sessions and 'stuff' I've been up to in that time.
Before I get to my actual sessions, I want to tell you about my experience at the weekend, down at Reebok Crossfit Glasgow.
It was a fundamentals weekend, where mostly new members, but exsisting members were also invited, if they wanted, got the chance to spend a few hours, each day, going over most of the 'fundamental' exercises used in Crossfit WOD's.
Now, if you're not fully aware of how Crossfit operates, this may come as news to you, but most, if not all, Crossfit boxes, will make sure every new member goes through a fundamental program, where, in small groups, or even 1:1 sessions, a coach will take you through all the technique requirements and progressions for each exercise, until you have a good understanding of each one.
At CFG, everyone must go through this, even if you are a seasoned gym goer.
As I said before, Iain and Gavin, decided to have a larger group involved over two days, but bringing in all the CFG coaches to ensure everyone was getting proper advice and instruction.
I was lucky enough to be allowed down to watch.
Here is Steph, taking members through a mobility/warm up session, there was about 20 members and 10 coaches, so about 1:2 a brilliant ratio for proper coaching.
Watching quality, top coaches (of which Reebok Crossfit Glasgow is fortunately blessed with several) coach, is something I love doing, as I learn so many skills, teaching points, remedial drills, progressions etc, which I can then put into not only my own training, but use with my Personal Training clients too.
No matter what you do in life, when you want to learn something, always try and learn from top people in that field, this weekend, I definitely did that.
So thanks to Iain, Gavin, Steph, Kirk, Anne, Nisha, Laura, Craig, Alex and Dougie
Anyway back to my sessions and when I last posted, i was on a 2 day rest, here's what followed
FRIDAY 5th JULY
A. Kettlebell snatch (20kg) Tabata set - 20 seconds work, 10 seconds rest for 8 rounds, I did 10 snatches each round, but think a 24kg would be more effective for me
B. Back Squat 5x5 - I built this up to 5 sets at 110kg
C. 100 Ab mat Sit ups - I did 4 sets of 25, with minimum rest between
SATURDAY 6th JULY
A. EMOM (Every minute on the minute) for 20 minutes - 1 clean, 1 hang clean, 1 Jerk, building up the weight for first 10 minutes, then sticking to same weight.
I got up to 65kg, but looking back should probably of used 70kg.
B. 3 rounds for time of - 5 Pullups, 10 Axle bar deadlifts at 70kg, 15Kcal Row - TIME - 5:34, I was hoping for sub 5 minutes
SUNDAY 7th JULY
A. Bench Press 3-3-3 Narrow Grip - I got up to 80kg, then normal grip 3-3-3 again I got up to 80kg.
B. 4 rounds for time of 20 Double Unders and 15 back extensions - TIME - 4;38
C. 3 sets of 3 each side Turkish Get Ups I used a 24kg kettlebell, tried with a 32kg, but only got 1 each side, this is a new target for TGU's 3 x 32kg
TUESDAY 9th JULY
A. For Time
50 Double Unders
40 Kb Swings (24kg)
30 Wall Balls
20 Dips
10 Pull Ups
TIME -7:30
B. Maximun reps of ground to overhead with 50 kg - I got 21 reps
C. 3 minutes of 5 pull ups, 10 press ups and 15 squats - I did 4 rounds
WEDNESDAY 10th JULY
A. 3-3-3-2-2-2 pause at the bottom for 3 seconds Front Squats - I got up to 3's - 90kg, 2's 100kg, it is amazing the effect pausing at the bottom of each rep had on my squats.
B. 5 sets of 5 Toes to bar, straight into 30 seconds L-hang from bar - I adapted this to knee bend hang from bar
C. 7 minute EMOM - 10 Double Unders - this is to get my double under technique better.
D.10 minute AMRAP ( as many rounds as possible) of Axle Bar Zercher carry - 15 Metres at 70 kg after picking it up with Zercher deadlift (horrible) then 9 bar burpees - I managed 6 rounds
FRIDAY 12th JULY
A. 3 rounds for time - 20 Burpees, 20 pistol Squats, 20 toes to bar TIME - 14:04
B. For Time - Banded Sprints 2 x 15 metres, 15 x 2 x 24kg kettlebell swings, 30 seconds rest - TIME - 3:59. This was horrendous !!
I will fill in this weeks, tomorrow, as I sure you're fed up reading sessions by now.
I will try and keep these more regular, sorry :-0
Craig
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