Archive | March, 2010

1st April 2010

By Karl Steadman on 31/03/2010 in CrossFit3D

Rest day / mobilise/ skills / make up day

So if the recent talk about barefoot training/running has got you interested, Massey has sorted out a hook up for us all if you fancy getting some “tricky wheels”. Click on the links below to check the goods and if you want to order any, hit Craig “Rhabdo” Massey up with any requests on www.massey1980@hotmail.com

The whole fivefinger range
The Bikila made especially for running, new this year
EVO by Vivo Barefoot, the newest barefoot trainer
Vivo barefoot, casual everyday use

Opening times over Easter.
Friday – 10am Class, 11am to midday Open Gym
Saturday – as normal
Sunday – closed
Monday – 10am class, 11am to midday Open Gym

Comments { 2 }

Wednesday 31st March 2010

By Karl Steadman on 30/03/2010 in CrossFit3D

Warm up / Mobilization

CrossFit 3D Main WOD:

5 rounds (As a Complex:)

1 Shoulder Press

3 Push Press

5 Thrusters

Rest 1minute

50 Double Unders/Double Under Skill Work for 1min

Rest 3minutes

Build each set to a max on the 5th set

Then in 5minutes:

50 Pushups

Max Rep Burpees

Stretch

Yay BURPEES!

Comments { 0 }

Tuesday 30th March 2010

By Karl Steadman on 29/03/2010 in Knees to elbows, Overhead walking lunge

Warm up / mobilise

Individual Programming

CrossFit 3D WOD:
3 Knees to elbows
21 Overhead lunge walk (20kg plate/10kg plate)
6 Knees to elbows
18 Overhead lunge walk
9 Knees to elbows
15 Overhead lunge walk
12 Knees to elbows
12 Overhead lunge walk
15 Knees to elbows
9 Overhead lunge walk
18 Knees to elbows
6 Overhead lunge walk
21 Knees to elbows
3 Overhead lunge walk

Remember those “active shoulders” on the lunge walk people! SHRUG UP!

Comments { 0 }

Monday 29th March 2010

By Karl Steadman on 28/03/2010 in Jackie, Power Cleans, Press ups, Pull ups, Squats, The Chief, Thrusters

Warm up / mobility

Individual Programming

CrossFit 3D WOD:

In 20 mins, complete the workout “Jackie” and then in the remaining time complete as many rounds of “The Chief” as possible. Your score is how many rounds of “The Chief” are achieved.

“Jackie”
Row 1000m
50 Thrusters, 20kg
30 Pull ups

“The Chief” rep scheme;
3 Power Cleans, 60kg / 40kg
6 Press ups
9 Squats

Our first Regional Qualifier Training Camp, brought to you by MILK by the looks of it!

Comments { 2 }

Sunday 28th March 2010

By Karl Steadman on 28/03/2010 in CrossFit3D

Calluses are pretty much inevitable in CrossFit. And pulling motion, particularly KB swings and Pullups, in high volume will cause them for most people. Maintenance of your hands is essential for consistent training, so here’s a few tips for when your calluses need some TLC!

http://www.beastskills.com/calluses.htm

http://www.crossfitla.com/cms/index.php/Video/index-single/hand/

Here’s a video on the best way to tape your hands with a callus or tear.

http://www.crossfitdavis.com/crossfit-davis-blog/378-how-to-tape-your-hands-for-pull-ups

Post any tips or home remedies that you’ve found work for you. (SudoCream the magic cream works very well on repairing rips, as does the new fangled ‘Hand Jam’!)

Comments { 3 }