Skills

Dot drills – Hopscotch x 4, hopscotch with twist x 4, skier x 4

(examples of the above dot drills can be found here. The link is safe for work/family. A simple Dot board can be drawn on the floor using chalk or marked out with tape)

Works: Balance, Agility, Coordination

Strength

Squat: 3×3

Press: 3×3

Power Clean 3×2

You can choose one weight per exercise and try for the full range of sets with that weight (e.g. 130 Kg squat for all three sets), or you can start at a weight and if you complete the set, increase the weight for the next set.

When you can do three sets of 15 pull-ups, add weight to a belt/vest or hold a dumb-bell between your feet to increase the resistance.

Rest 90-120 seconds between sets

Conditioning

For time: 15-12-9

Hang Power Snatch @ 60% max snatch

Pull-Ups

Flexibility and Cool Down

Post weights and times to FK.UK

Have Fun!

Workout One

3 rounds for time of
10 Chest to Bar pull ups
15 Glute Ham Sit ups
20 wallball, 20/10lb, 10ft target

Workout Two

For time:
50 double unders,
3 rounds of (3 ground to overhead, 60kg/30kg, 10 toes to bar)
40 double unders,
2 rounds of (3 ground to overhead, 60kg/30kg, 10 toes to bar)
30 double unders,
1 round of (3 ground to overhead, 60kg/30kg, 10 toes to bar)

Workout Three

For time:
Row 500 meters
Load 20/15 35lb sandbags onto truck (bags adjacent truck)
Run 1200 meters
Load 20/15 35lb sandbags onto truck (bags 30′ from truck)
Row 500 meters

Read more about the schedule for the day here.

How do the workouts compare to your thoughts and expectations? See how they relate to the hopes and fears of these 3 brave competitors. You can expect a few more profiles to follow, as we build up to the big day.

FK.UK wishes the very best to all competitors – we will be at this epic event to support those who are there and update those who are not!

Discuss this post in the forum.

For details on the “Odd Lifts” check out this article by renowned coach Brian Hamill and have a look at the history of Old time Strong man training here (Link work/family safe at time of posting). At the very least , the site is a fascinating insight into the training methods of the strong men, and may just give you some ideas for your own training.

There’s loads going on at the moment, so even more reason to check that you haven’t missed anything vital!

Crossfit Games Sectional – gettin’ hot!

The activity is really hotting up this week in the run up to Saturday’s Crossfit Games UK & Ireland Sectional. The workouts are due to be released very soon, we’ve got profiles of some of the competitors up (and more to come), and people are making their practical arrangements over on the forum.

More on this story

Lift of the Quarter – have you entered?

There’s still plenty of time to get your entry in before the end of March. I made a video of my attempts for your amusement – check it out in this post. You might even find it useful!

FK.UK Fun Day 25th April

What, you mean every day’s not a fun day at FK? We are holding an afternoon of play on 25th April at a wicked assault course in Surrey (thoroughly tested by Chet and Stephen!). Fun for all the family, with varying degrees of challenge and a barbeque at the end. Do come along, we would love to hang out!

More on this story

FK.UK/Crossfit London squat workshop 17th April

From the dream team (!) that brought you the phenomenally successful deadlift workshop, comes a specialist workshop on the squat. Join Gubernatrix and Chet for an in-depth look at the queen of functional exercises, including front and back squats, powerlifting and olympic lifting varieties.

More on this story

Upcoming events

It’s the big one – the Crossfit Games UK & Ireland Sectional this Saturday. Remember, if you can’t be there, you can keep up with all the news on Facebook and Twitter.

So, just another manic Monday

Cheers,
Gubernatrix
FK.UK Online Editor

Location: The Blackboard Gym, Arch 9, Gales Gardens, Bethnal Green, London E2

From the team that brought you the specialist masterclass on the Deadlift, comes a specialist masterclass on the Squat.

Gubernatrix and Chet from FK.UK are joining Crossfit London to deliver another troubleshooting, PB-busting session packed with performance enhancing tips and techniques, including:

• front and back squat technique
• common problems
• powerlifting and olympic weightlifting styles
• squatting safely and spotting the squat
• training tips for a bigger squat

Feedback from the last workshop was very positive:

“Thank you so much for an amazing course.  Really enjoyed myself and learned loads.” – Tarek Z.

“My deadlifting has really been coming along since the workshop with you and Chet.” – Peter W.

The squat workshop will be led by Gubernatrix, a competitive powerlifter and olympic weightlifter, who won a silver medal in the World Drug Free Powerlifting Championships 2009 and holds the BDFPA’s South West record in the squat. She will be assisted by Chet Morjaria, olympic weightlifter and deadlift record holder.

This session is suitable for beginner and intermediate lifters. Only £35.

Numbers are limited due to space so book early. Click here to book your place.

Discuss this post in the forum

Owen

Name: Owen Satterley
Age: 29
Location: Herefordshire
Affiliate: CF Monterey

What got you into Crossfit? I was writing an article for a company I used to work for, on training methodology. I came across CrossFit, tried a few WODs and the rest is history!

Hero/favourite Crossfitter? Josh Everett – we are roughly the same height/weight and his numbers are unreal!

What made you decide to enter the Games? Pressure from my coach, Jacob Tsypkin. That and the fact that I am ridiculously competitive and I want to see where I measure up in comparison to the elite CrossFitters

How have you prepared for the Games? My programming is taken care of by a coach at CF Monterey. We chat via skype and email, and we record all my weights/times on Google Documents. We have upped the training volume since January to 2-3 WODs per day and have focussed in on my goals, which has been really enjoyable!?

What is your most dreaded event? It would have to be anything involving a long row, as I’m really not built for it! Heavy deadlifting is now something that I dread as I’ve had two pretty bad back injuries in the past year or so, so you can add heavy deadlift to the list too.

What is your favourite event? Short, heavy metcons!

What do you want people to yell at you in support? I actually prefer constant nagging…get back on the bar, pick up the pace fatty etc. The more annoyed I get the quicker I’ll want to get it done!

What do you watch/read/listen to in order to get yourself all fired up? This kind of fluctuates however, I am currently listening to alot of Rage Against the Machine, AC-DC and The Foo Fighters.

Samantha

Name: Samantha Briggs
Age: 28
Location: Manchester
Affiliate: Crossfit Central Manchester

What got you into Crossfit? I was poached! Training in a globo gym one of the PT’s there trained at crossfit and said to me that it would be something that I would enjoy. A week later I’d handed in my membership cancellation at the gym and became a crossfitter.

Hero/favourite Crossfitter? It has to be Miko, he’s just amazing

What made you decide to enter the Games? Meeting the crossfit community – and I also have a highly competitive streak! ha

How have you prepared for the Games? I have been training hard and hopefully prepared for any event thrown at me.

What is your most dreaded event? I don’t like rowing or skipping & seeing as though the sneak peak at the sectional events rumored both I’ll have to grin and bare it!

What is your favourite event? I enjoying running and just recently I’ve developed an obsession with deadlifting

What do you want people to yell at you in support? Any words of encouragement will be greatly appreciated

What do you watch/read/listen to in order to get yourself all fired up? I like to listen to faithless, although when I’m in the zone anything could be playing and I wouldn’t notice.

Jordan

Name: Jordan Wallace
Age: 17
Weight: 63kg
Location: Newcastle
Affiliate: Crossfit Tyneside

What got you into Crossfit? I got into Crossfit just to get fit, went to my first session and loved it.

Hero/favourite Crossfitter? Chris Spealler, he is a similar size to me, and he just crushes the WoD’s along side the big guys.

What made you decide to enter the Games? I decided to enter the games, just to see how fit and good I actually am, soon find out!

How have you prepared for the Games? I have prepared for the games mostly through 2- a days, e.g a run in the morning, then a Metcon in the afternoon, followed by a strength session in the evening.

What is your most dreaded event? Anything to do with a snatch I dread.

What is your favourite event? Anything to do with running, either Helen or Eva.

What do you want people to yell at you in support? Keep going, dont give up!

What do you watch/read/listen to in order to get yourself all fired up? I listen to disturbed – down with the sickness, its the best training song ever.

We wish these guys and all the other competitors the best of luck. Keep your eye out for more competitor profiles coming up in the next couple of days!

Discuss this post in the forum

Skills

Front Lever progressions

Conditioning

Four rounds for time of:
15 Hand stand Push-up
15 Wall Ball shots

Compare to 211209

Flexibility and Cool Down

Post times to FK.UK

Have Fun!

FK.UK and Crossfit Reading are once again joining forces to host the Strength & Power invitational, a strongman-style event for functional fitness fans. The event will include classes for both men and women, with heats taking place in the morning and finals in the afternoon.

There will also be plenty for spectators to see and do on the day, so bring friends and family for a fun day out.

Location: near Reading, UK

To be confirmed nearer the time:

• Weight classes (will include all bodyweights)
• Registration details
• Type of events

Read more here.

Discuss this post in the forum.

Warm-up

Skills

Single Leg Squat (Pistol) progressions

Strength

Deadlift 3×5

Front Squat 3×5

Bench Press 3×5

Cool Down and Flexibility

Post weights to FK.UK

Have Fun!

Whether you are a weightlifter wanting to post an entry in this competition (and if you are an FK.WL member we hope you do) or you just want to try something a bit different, the left hand barbell snatch is an entertaining movement.

The barbell version of this lift was new to me, so I had to start from the beginning. Fortunately I had Bethnal Green weightlifting coach Giles Greenwood to help me not make a complete fool of myself.

Here’s a short video of my steep learning curve, from wobbly beginnings to half decent effort.

As you see in the video, I started with a light olympic bar (it’s about 11kg) to warm up and practise the movement. If you don’t have a bar light enough to warm up or practise with, a dumbbell or kettlebell does the job.

I began by using the squat stance as that is what I’ve always done when doing the dumbbell version of this lift. However Giles suggested using split stance as it is more stable, and I found this much easier.

I worked my way up in weight with the split stance, but as the weight got heavier I was having trouble controlling the bar in the lockout position – it was waving around all over the place.

Giles suggested using hook grip to give me a better grip on the bar – although he pointed out that this is not always best for everyone as it does reduce the amount of bar surface area you cover with your hand. But for me, the improvement in grip strength more than compensated for any loss of surface area contact. I was able to keep the bar solid and locked out overhead without it tipping sideways.

So that was my lesson. Have a go and see what works for you. I can tell you one thing – it’s a fun way to spend the morning!

Check out FK’s left hand barbell snatch video guide.

Discuss this post in the forum.