That "Chipper"
It's time again for "that Chipper" - start at the beginning and just chip chip chip away ....
Finisher Skill: WOW - 1 minute max ring dips
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For more about Rachel Young visit:
Thursday, August 29, 2013
WOD -Friday 6th September. - the BEAR!
The Bear.......
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WOD - Thursday 5th September - A taste of "French Contrast training"
Intro to French contrast training
Strength/skill:
Back Squats
Tuck Jumps
Kettlebell Jumps
Band Assisted Jumps
French Contrast training - what's it all about ?
Have a look at the link below & find out more about this training method.
http://www.powering-through.com/2013/03/french-contrast-method.html?m=1
WOD:
For Time
70x sit ups
60x Press Ups
50x Kettlebell swings
40x Burpees
30x Pull Ups
Finisher Skill: WOW! - 1 minute Max ring dips
For more about mi-gym.com (CrossFit Chelmsford)
For more about Rachel Young visit:
WOD - Wednesday 4th September
Strength/skill:
Pressing - floor press
Technique session then 2 x warm up sets & 3 working sets of 8, 6, 4
Increasing the weight & focusing on form.
**Record weight**
WOD:
3 Rounds of 2 mins max Reps of each of the following:
Pull ups
Wall Ball
Kettlebell Swings
1 x 400 run at the end of the above.
Record total reps at each of the above & finish time
Finisher Skill: 1 minute Max ring dips
For more about mi-gym.com (CrossFit Chelmsford)
For more about Rachel Young visit:
WOD - Tuesday 3rd September - CrossFit & Olympic Lifting at 8pm
Strength/skill:
Squats - OHS progression
2 x warm up sets
3 working sets of 5 reps @ 80%
WOD:
15 minute AMRAP
6 x OHS
8 x Push Press
10 x Bar Hops
12 x KB Swings
Finisher Skill: WOW - 1 minute Max Ring dips
For more about mi-gym.com (CrossFit Chelmsford)
For more about Rachel Young visit:
WOD - Monday 2nd September
Strength/skill:
Snatch technique & drills
Knees 2 Elbows technique
WOD: (adapted from the games 2013)
15 minute AMRAP
10 x Body Blast - (Burpee, pull up, knees 2 elbows)
10 x Snatches
Finisher Skill: this weeks WOW!
For more about mi-gym.com (CrossFit Chelmsford)
For more about Rachel Young visit:
Wednesday, August 28, 2013
WOD - Wednesday 28th August CrossFit, BoxFit & much more
Strength/skill:
Cleans
Technique work on the barbell & KB clean
WOD:
12 minute AMRAP
6 x KB clean & Press
8 x Power Cleans (Barbell)
10 x Thrusters
****REST 2 MINUTES*****
4 Rounds for Time:
6 x Ring dips
8 x Pull Ups
100 x skips
Finisher Skill: WOW!
For more about mi-gym.com (CrossFit Chelmsford)
For more about Rachel Young visit:
Monday, August 26, 2013
WOD - Sunday 1st September! BOOM - new month
WOD: It's a HERO!
Rankel
Max rounds in 20 minutes
6x Deadlifts (60%)
7x Burpee pull-ups
10x Kb swings (32/20)
Run 200m
For more about mi-gym.com (CrossFit Chelmsford)
For more about Rachel Young visit:
WOD - Saturday 31st August Barbell Tabata
Tabata Barbell session.
8x(20:10) each exercise, 32 rounds total
Tabata deadlift
Rest 2 minutes
Tabata push press
Rest 2 minutes
Tabata box jumps
Rest 2 minutes
Tabata Cleans
Finisher: WOW!
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For more about Rachel Young visit:
WOD - Friday 30th August - powered by Noooooooooosh!
Today's sessions & tonight's celebration is all about Noooooooooooosh!
Me & The NOOOOOOOOOOOSH! Doing what we do best - CAKE!
Here is a copy of the email that she sent to me & her reasoning behind yhe content for todays WODDAGE (I was going to edit it but then thought; NO)!
- And this is what she said ....
..."So the theme behind this one is memories from the past four months (SO SO SO CHEESY I KNOW).
Each person I've met this summer has a piece in this WOD, either a lucky number, or something they taught me, or something they've screamed me through during a WOD, or something we've conquered together in a WOD, or a combination.
I wasn't too sure about putting the lifts in there because Lee mentioned that this would be his first WOD, so maybe that can be switched for front squats and overhead squats for people who don't want to lift. Let me know if you think this is okay, feel free to make changes to anything!
Also are we still able to make this a charity WOD for Cancer Research UK?"
400m Run
28 KB Swings
23 Pull Ups
16 Sit Ups
400m Run
8 Squat Cleans
7 Snatches
400m Run
7 Knees to Elbows/Toes to Bar
6 Burpees
3 Wall Climbs
400m Run
.... So there it is.
Nooooooooooosh; it has been a total pleasure to have you in the #migymfamily
We will continue to celebrate nearly Canada day & expect to be sharing some international WODDAGE with you.
REMEMBER:....
For more about mi-gym.com (CrossFit Chelmsford)
For more about Rachel Young visit:
WOD - Thursday 29th August
Strength/skill:
Push Press
2 x warm up set to set working rate of 80%
3 x working sets of 5 Reps
WOD:
5 rounds for time
400m run
10 x kb swing
10 burpees
10 knees to elbow
10 push ups
10 sit ups
10 pull ups
Finisher Skill: WOW!
For more about mi-gym.com (CrossFit Chelmsford)
For more about Rachel Young visit:
WOD - Tuesday 27th August
Strength/skill:
Squats
2 x warm up set to set working rate of 80%
3 x working sets.
Max strict pull ups between each working set
WOD:
10 Rounds for time
1 x clean & Jerk ( increase this number after every round. Your final round will have 10 clean & jerks)
5 x Pull Ups
10 x Push Ups (hand release)
15 x KB swings
Finisher Skill: WOW!
For more about mi-gym.com (CrossFit Chelmsford)
For more about Rachel Young visit:
Monday, August 19, 2013
Bank Holiday Monday 10.00 session ONLY today.
8 rounds of 20 seconds of work & 10 seconds of rest per exercise.
4 minutes at each exercise.
8 different exercise.
Record TOTAL number of reps achieved at each of the following
Sit Ups
Wall Ball
Kettlebell Swings
K calorie row
Push Press
Russian Twists
Air Squats
Burpees
WOD Sunday 25th August 10am Session. Bank holiday Monday ONE session only at 10 am too - Enjoy!
Strength/skills:
Clean & Jerk technique
20 minute AMRAP
400 m Run
6 x Clean & Jerk
8 x pull ups
10 x wall ball
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