CrossFit Shropshire

CrossFt Log Books

Gray — Wed, 18 Apr 2012 15:44:37 +0000

Records prove what we have done and thus help us to train smarter and get us to where we need to go.

The log book should track what you’ve done so you can easily reference loads/times etc in the future. Remember ALL work done in CrossFit is measurable, repeatable and observable. This means we can recreate any wod to test ourselves.

Records accelerate learning the jargon we use and get you more involved in the community quicker for the newer athletes.

We will not post wods on the CFS site, you can all have access to the programming (so you know what to do & when). We will post the wods on Beyond The Whiteboard and hose who wish to have a log in can have one. Everyone else you need to get a log book ASAP!

There’s a free post wod shake (100% paleo, dialed into your specific goals) for the 1st five athletes who bring in their new log books.

WorkOut of the Day 120415

Gray — Mon, 16 Apr 2012 16:11:31 +0000

Nice work Carl. Your Front squats are solid now.

WorkOut of the Day 120409

Gray — Wed, 11 Apr 2012 15:16:21 +0000

Nice work on the wod everyone. Times can be recorded on beyond the whiteboard by those online or in your log books.

Workout of the Day 120404

Gray — Wed, 04 Apr 2012 19:15:51 +0000

Max Effort OHS
Pauline 11kg x3
Carl 40kg x1
Dan 20kg x2

3 rounds, 30 seconds max reps of:
Snatch
Pull ups
GHD sit ups

Pauline 23 25 26
Dan 26 26 26
Carl 38 33 32

Then a smashing mwod!

WorkOut of the Day 120326

Gray — Mon, 26 Mar 2012 20:44:48 +0000

15 min AMRAP
400m run (with 1 muscle up+3 wall climbs 40″),
12 pull ups,
21 KBS

Pauline 4+2kbs
Deb 4+run
Stu 4 1 run
Virge 4+1 run
Amer 2+13 KBS
Paul 3+1 run
Kara 4
Lou 2+12kbs
Gray 3+8 pull ups
Carl 3+1 run dip
Mark 4

Dan on last Saturday’s CrossFit Total. Hitting some PBs!

WorkOut of the Day 120319

Gray — Mon, 19 Mar 2012 20:19:50 +0000

10 rounds for time:
100m run (scaled to 33m),
10 pull ups,
10 burpees,
30 seconds rest

Lou 19:58
Stu 16:00
Virge 15:44
Gray 19:40

WorkOut of the Day 120307

Gray — Fri, 09 Mar 2012 08:14:38 +0000

As many rounds as possible in 18 mins of:
15 Box Jump (24 in.)s
12 Push Presses 115 lbs
9 Toes-to-Bars

Stu 20″ 40kg 9+15bj
Dan 24″ 25kg 7+5pp
Virge 24″ 60kg 11+7 squats
Anna 1 tyre 12kg 8+ 8pp
Deb 1 tyre 20kg 11
Jake 24″ 17kg 8+15bj
Rochelle rx 8+7pp

The calm before the storm

WorkOut of the Day 120301

Gray — Thu, 01 Mar 2012 19:20:24 +0000

7 min AMRAP
a) burpees
b) 5 GHDs, 10 box jumps, 15 KBS

3 min rest

8 min AMRAP

10 TTB, 10 sit ups, 10 squats

Deb a) 87, 7
Dan a) 35, 4
Stu b) 6.5, 8
Virge b) 6.5, 8

Then some running skills!

WorkOut of the Day 290212

Gray — Wed, 29 Feb 2012 20:37:51 +0000

For time:
25 Handstand push-ups
50 Toes-to-bar
Run 800 meters
75 pound Push press, 75 reps
150 Double-unders

Stu 12:17
Amer 17:29 (15 burpees)

CFE running Wednesday
Skills and drills then
Death by 10m

Pauline 16 rounds
Dan 14 rounds

WorkOut of the Day 120228

Gray — Tue, 28 Feb 2012 20:35:12 +0000

Max Effort Pull Ups

Then

800m run,
30 pull ups,
800m run,
20 supine row

Rob 20kg, 10:27
Rochelle 22.5kg, 12:11
Amer 10kg, 14:25
Steve 20kg, 12:50
Deb 10kg, 11:57
Pauline blue+2.5kg, 12:00
Anna blue, 14:47