WEDNESDAY/THURSDAY:
In Pairs Perform:
200 Cal Row
200 Cal Ski Erg
*On the minute every minute 1 athlete must perform 5 walkout press ups
FRIDAY:
In Pairs Perform:
60 Calorie Assault Bike (Break this up as needed)
10 Rounds (You go I go)
200m Row
10 Burpees
60 Calorie Assault Bike (Break this up as needed)
Score = For Time
5-5-5-5-5-5@keep the same weight and work on technique.
(Rest 2 minutes between sets)
For Time:
6 Rounds
10 Pull-Ups
10 DB Push Press
Score = Time
Friday
For Time:
6 Rounds
5 Power Snatch@60/40kg
30 Double Unders
Score = Time
(Rest 10 minutes)
For Time:
6 Rounds
8 OHS@60/40kg
12 Over Bar Burpees
Score = Time
Saturday
“14.4”
CONDITIONING CLASSES
MONDAY/TUESDAY:
In Pairs – You Go, I Go:
20min AMRAP
5-10-15-20
Calorie Assault Bike
*Running clock into
20min AMRAP
10-20-30
Calorie Row
Score = For Calories
WEDNESDAY/THURSDAY:
30mins of:
1min = Assault Bike for calories
2min = Down Ups
3min = Plank
4min = 15 Wallballs 9/6
5min = REST
FRIDAY:
In pairs break up as you choose:
10 Cal Assault Bike
10 Over Shoulder D-Ball Cleans 60/40
10 Cal Ski Erg
20 Cal Assault Bike
20 Over Shoulder D-Ball Cleans 60/40
20 Cal Ski Erg
30 Cal Assault Bike
30 Over Shoulder D-Ball Cleans 60/40
30 Cal Ski Erg
60 Burpees
30 Cal Assault Bike
30 Over Shoulder D-Ball Cleans 70/50
30 Cal Ski Erg
20 Cal Assault Bike
20 Over Shoulder D-Ball Cleans 70/50
20 Cal Ski Erg
10 Cal Assault Bike
10 Over Shoulder D-Ball Cleans 70/50
10 Cal Ski Erg
Score = For Time
You’re probably sick of all the new year, new me blog posts, social media updates, and sales-y emails flooding your inbox, but the fact remains that the beginning of the year does mark a turning point for many of us in terms of lifestyle and fitness. Whether you’re a novice looking to overhaul your level of activity, or a seasoned gym-goer who’s after a change of pace, we’re offering you the chance to visit our gym in Colchester for a free trial.
A New Year’s Resolution you’ll actually enjoy!
At CrossFit Colchester, we’re proud to have built a friendly, motivational atmosphere, and a safe environment, for anyone, of any ability, to train to get fit and healthy. The CrossFit Colchester family works out together, pushes one another, and our supportive network of coaches and members means that you’ll have fun doing it too.
Joining CrossFit is one of the best decisions of my life. I’m so much healthier, fitter and stronger than I was before, and far more confident too! – Charlotte Knappett
CrossFit is based on full body movements, which can be scaled and adapted to suit any level of fitness. As a discipline, CrossFit targets the core muscles using range of motion and weight training through multiple muscle groups. At CrossFit Colchester we teach you how to perform these movements in a structured and effective way. Our programs will help you reduce body fat, improve your strength and endurance, help you move faster, and increase your energy levels.
When you book in for your free trial with us, you’ll be met at our reception by one of the coaches, who will take you through the workout. The variation in our program means that no two days are the same, so you could be rowing, weightlifting, tackling the rig, or mastering the burpee!
Upon joining, you’ll begin your foundation course, where the coaches will take you through the core movements, break down Olympic lifting, and generally introduce you to the world of CrossFit. Once completed, you’ll be able to book on to the classes and really get to grips with your training.
… and you can check in on our blog to see what each week has in store for you training-wise. As well as the main WOD (Workout of the Day), we have specialist sessions for those looking to improve their conditioning, their gymnastic ability, and their overall performance should they be looking to compete. Not only that, we’re proud to introduce CrossFit Kids Colchester for 3-5 year olds, 5-12 year olds, and 12-17 year olds!
On Sunday 7th January, CrossFit Colchester had the pleasure of Jacked Gymnastics’ company at the box, when Matt James, Owner and Head Coach, delivered a Gymnastics Seminar to a handful of The Athlete Programathletes.
09:00 – 10:30 Ring Work
The day began with a quick introduction (and a delicious cup of coffee from CFC’s Fresh Cafe) and then it was into the gym to warm up for the first session: Ring work.
Ring muscle ups are one of those tricky gymnastic moves that stump many a CrossFitter. There are few things more impressive than watching someone jump up, grab the rings, and bang out a few of these babies!
Matt explained how our athletes could fine-tune and perfect their RMU technique, demonstrating how to make the move more efficient, and talked about how to increase volume by improving lactate clearance rate. Our athletes felt the burn coupling ME ring muscle ups with steady STOH with a PVC pipe to help flush the lactic acid from the working muscles.
11:00 – 12:30 Handstands and HSPU
After a short break, Matt turned the seminar on its head (#sorrynotsorry) and took our athletes through some handstand drills. As well as building confidence for those less proficient at being upside down at all, Matt helped the more advanced athletes with their kick up, tumble, and walking techniques. From having straight legs, a bend at the knees, or kicking as the hands “step”, the athletes raced one another, testing which method worked best for them – more shoulder burn, and a great core workout from laughing with one another!
When it came to the handstand push ups, Matt provided more lactate flushing drills between ME strict handstand push ups – cue more laughter!
13:30 – 15:00 Bar Work
After lunch, and a gruelling morning, Matt dropped the volume for the work on the bar. Up first: kipping bar muscle ups.
Another impressive gymnastic move, that many CrossFitters struggle with, Matt broke down the bar muscle up and helped our athletes tweak their techniques for better, more efficient reps. With the group being of mixed ability in this department, Matt split athletes into two, letting the more proficient share one area of the rig to work on stringing together multiple reps, offering more of a boost (both physically and mentally!) in a separate area to those who needed it. As well as being very, very knowledgeable, Matt is also very, very patient!
Toes To Bar took up the second half of the third session, and again, a straight-leg-vs-bent-leg debate was first on the agenda. Under the guidance of Matt, the athletes tried both versions, using a lift and kick for a strong kip, or a straight leg for anyone with hamstrings that could cope.
15:15 – 16:45 Foundational Development & Mobility
The final session in the Jacked Gymnastics seminar focused on our athletes’ mobility. A lot of emphasis is put on the importance of mobility in CrossFit, and it’s an area that almost all of us would do well to make more time for. It benefits recovery, it benefits performance, and with so many variants, it’s fun too.
Matt wrote up a full body complex for the group to take on, explaining the reasoning behind static, ballistic, dynamic, active, passive, isometric, and assisted stretching.
While the group had a go at everything Matt threw their way, in practice, the athletes will be using the movements to target certain areas of the body for longer stretching session, or for more repetitions, rather than going for the full body every time.
Perfect preparation for The European Championships
With The European Championships just round the corner, the Jacked Gymnastics seminar could not have come at a better time for the athletes competing. Matt’s knowledge and patience through the whole day, as well as the drills he passed on, gave everyone who attended something to take away, and something to work on.
