5 power clean
5 power snatch
Strength
Squat 6x2@80%
Conditioning
3 rounds for time of;
Run 250m
10 front squat @ 50% max
Cash Out
Max sit-ups in 1 minute
Friday, 6 November 2009
Thursday, 5 November 2009
FK.DW Friday 061109
Buy In
Split Jerk 4x2 with light weights (bar, or bar + 10Kg)
Strength
Push Press 3x5
Conditioning
For time:
20-15-10
Pull-Up
Burpee
Cash Out
Ladder and agility drills
CF Reading Strength and Power Invitational, in Association with FK.UK - A Little More Info...
Wow…November already. Almost Christmas! But more to the point - almost the CF Reading Strength and Power Invitational, in Association with FK.UK.
Just a few more days to hurry and get your name down and/or entry fee paid if you haven't already - the deadline is this Sunday, 8th November.
Plans are being finalised, numbers are building, and it promises to be a great day out for spectators and participants alike.
And for the participants...here is a little more information about the events. Just a little, mind you, wouldn't want to give the whole game away!
The throw event...is a throw overhead for distance
The deadlift event...is for maximum load, and straps are allowed.
The press event...is for reps in a set period of time.
The vehicle pull...is for time (or distance if not completed)
The medley...is a combination of heavy carries and tyre flips
The surprise event...is a carry and throw event!
Hope to see you all down there. Even if you are not taking part, come and watch, encourage, inspire and be inspired!
There will be a bar and food counter...and there is rumour of a massive grub-up afterwards!
So get entered, get paid up, get involved - support your friends & family, and community events.
Remember - THE DEADLINE FOR ENTRY AND PAYMENT IS SUNDAY 8TH NOVEMBER.
To reserve your place, email chet@funckey.co.uk AND mail@crossfitreading.co.uk with your name, sex, and weight in kg. We will then send you payment details. ONLY once you have paid the entry fee your place will be confirmed.
Here are the details again:
Date: Saturday 21st November, 2009
Time: 1000 weigh-in for 1100 start
Location: Tadley RFC, Red Lane, Aldermaston, Reading, Berkshire, RG7 4PA
Let's make it a good one, and it will be the first of many!
Cheers
Just a few more days to hurry and get your name down and/or entry fee paid if you haven't already - the deadline is this Sunday, 8th November.
Plans are being finalised, numbers are building, and it promises to be a great day out for spectators and participants alike.
And for the participants...here is a little more information about the events. Just a little, mind you, wouldn't want to give the whole game away!
The throw event...is a throw overhead for distance
The deadlift event...is for maximum load, and straps are allowed.
The press event...is for reps in a set period of time.
The vehicle pull...is for time (or distance if not completed)
The medley...is a combination of heavy carries and tyre flips
The surprise event...is a carry and throw event!
Hope to see you all down there. Even if you are not taking part, come and watch, encourage, inspire and be inspired!
There will be a bar and food counter...and there is rumour of a massive grub-up afterwards!
So get entered, get paid up, get involved - support your friends & family, and community events.
Remember - THE DEADLINE FOR ENTRY AND PAYMENT IS SUNDAY 8TH NOVEMBER.
To reserve your place, email chet@funckey.co.uk AND mail@crossfitreading.co.uk with your name, sex, and weight in kg. We will then send you payment details. ONLY once you have paid the entry fee your place will be confirmed.
Here are the details again:
Date: Saturday 21st November, 2009
Time: 1000 weigh-in for 1100 start
Location: Tadley RFC, Red Lane, Aldermaston, Reading, Berkshire, RG7 4PA
Let's make it a good one, and it will be the first of many!
Cheers
Wednesday, 4 November 2009
FK.DW Thursday 051109
Buy In
Suitcase carry - 25Kg/50metres
carry a weight plate in your right hand for 50 metres. Switch hands and return to the start
Strength
Squat 6x2 @80% max
Pull-Ups 3x3
Conditioning
AMRAP 10 minutes of;
5 Pull-Up
10 Push-Up
15 Squat
Cash Out
Muscle Up progression
(Negative MU/Jumping MU/Kipping MU/Kneeling MU/Seated MU/Dead Hang MU)
Tuesday, 3 November 2009
FK.DW Tuesday 031109
Sorry for the late posting, we seem to have had a slight technical SNAFU today.
Buy In
Max rep skipping in 1 minute
rest 1 minute
Max rep skipping in 1 minute
try to beat the first attempt.
Strength
Squat 6x2 @ 80% max with 1.5-3 minutes recovery between sets (keep the recovery period the same across the sets).
Press 3x3
Conditioning
For time;
15 deadlift # 50% max / 5 Hand stand push ups
10 deadlift # 50% max / 10 Hand stand push ups
5 deadlift # 50% max / 15 Hand stand push ups
If you can't do a Hand Stand Push-up use an aided version or substitute incline push-ups (feet raised)
Cash Out
Ring work - static hold. Aim for 1 minute total hold on the rings. Advanced athletes hold the hands away from the hips.
Sunday, 1 November 2009
FK.DW Monday 021109
Buy In
Hang Power Snatch 3x3 with 20 Kg bar
Strength
Sumo Deadlift 3x5
Conditioning
5 Rounds for time of;
Run 250m
20 Sit-ups
20 Good mornings
Aiming for a sub 15 minute effort here.
Run 250m
20 Sit-ups
20 Good mornings
Aiming for a sub 15 minute effort here.
Cash Out
Handstand Progressions
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