Friday 4th Dec 2009

Platinum Burpee

Warm-up:

Warm up led by the coach: Pairs work.

Session:

Barbell complex-ish: Deadlift-Powerclean-Front squat-Thrusters x10 @20kg

Platinum Burpee

Bearcrawl: wearing weighted vest

25min work

Then:

Three two min TABATA cycles of: Sit-up / Press-up / Air squat.

Chris#2: Strength work: Deadlifts: Previous PB@130kg Tonight, PB@137.5kg. :-)

Wednesday 25th March 09

Box Jump @24"

Walking Lunges

Jerk Press @30kg / 15kg

Skipping singles (Double the reps of the exeercise)

Rnds of: 21-18-15-12-9-6-3

'The Box' Strength & Conditioning

CrossfitDerby has been rebranded as 'The Box' Strength & Conditioning.

Please contact me here:

theboxderby@aol.com

www.theboxderby.blogspot.com

'The Box' Strength and conditioning Offers highly effective, high intensity training stimulus, through the use of functional movements. Utilising: Olympic weight lifting, Kettlebells & Gymnastic movements in a safe & friendly training environment.

Mark

Coach

'The Box'

Strength & Conditioning

CrossfitDerby on the news

The local news covering Crossfit coming to Derby.

Muscle & Fitness Article

Article in the main stream Muscle & Fitness magazine.

Group session

Well its the last session for a while!!!!! So: Group session.

Med Ball Slams
Single arm KB Thruster 5R/5L
Box Jump @24"
Elevated Press-up (Feet on Tyre)
55 seconds work, then change: (10min)

Then:

Wall Ball @8ft
KB swing
Pike Press-ups off Box (HSPU progression)
Air Squat to tyre

55 seconds work, then change: (10min)

FUBAR......

Today FUBAR#10

For time:

500 Elevated Ring Press ups
500 Sledgehammer Swings (8kg)

47.53

Find FUBAR here@ FK.UK BANK of PAIN.

http://www.funckey.co.uk/forums/index.php?showforum=22