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

Don't Quit

Sunday Group Session

Today's Group Session: Met Con.

Burpee/Box Jump @24"

KB Swing (x5 L / x5 R)

Wall Ball @ 8' target

(One group member had to complete 25 reps of each exercise (x30 KBs) before rotation was called)

All other members were working @ max effort per exercise)20min work.

Then:

A look @ Over head squating technique. And a play with Pistols.

From "Strong Enough? Thoughts from Thirty Years of Barbell Training" by Mark Rippetoe.

“To a very great extent, the health problems experienced by the members of the ridiculous culture in which we live are self-inflicted. They are the result of the reluctance of the bulk of the population to do anything that is either physically hard or something that they don’t want to do. People seem to have acquired the idea that they have the inalienable right to stroll through life without either having sweated, picked up anything heavy, worked hard, or eaten less than they wanted at every meal. This approach is, of course, wrong. And it has resulted in a lot of expensive, unattractive, and entirely preventable problems amongst people who seem puzzled about why things aren’t going well.
We have become lazy. I know you’ve heard this before, and I know it doesn’t necessarily apply to you or me the same way it does the general public. But I dare you to read Steven Pressfield’s Gates of Fire, his marvelous retelling of the Spartan’s battle with the Persians at Thermopylae, and tell me that you’re not a pussy.”

Limited Edition CFD T-shirt

Arrived today, the new CFD Limited edition T. There will only be 25.

First Group session @ new home

Pic of our first group session in our new home, based at Full Force Gym, Derby, UK.
A big thanks to Mick (Owner of FF) for having us.

Still work to do, but from small acorns grow mighty oaks...

Linda

Getting ready for:

Linda

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

18.37

The First....

The CFD new home has moved on a bit, and Jim is the first CFD Athlete to train there.
A CFD PT session covering the powerclean & Clean and Jerk. He then had a crack @ Grace.

Grace.

C&J @ 61kg x 30 reps AFAP.

6.47

Marc Wins

A big, big congratulations to CrossfitDerby Athlete Marc Sargeant who won the World Federation Kickboxing/Karate Organisation (WFKKO) Middle Weight K1 Intercontinental title. Beating his opponent from New Zealand in convincing style in the 3rd round.
Well done from everyone at CFD.
Marc fights out of Studio 2000 Derby.

Commitment

Crossfit you either love it or hate it. Great commitment shown by Chris from CFD.

Courage

A link to Nike Courage: Inspiring Video.

http://www.nike.com/nikeos/p/nike/en_EMEA/courage?sitesrc=EMEALP

Understanding Crossfit

http://www.crossfitsaskatoon.ca/Understanding%20CrossFit.pdf

A link to an article from the Crossfit Journal, first published in issue 56-April 2007 By Coach Gregg Glassman.

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run.....................

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

27.57

The Box part 1

First pic of what will become the CFD Box.
The room is located at the Full Force Gym Monk street, Derby City Centre and was offered for use by Mick the owner, who is a CF convert. The room will also be used by a Kick Boxing coach, a perfect match. More pics as it changes.
And a big thanks to Mick.

The Crew.

Some of the crew from CF Derby after a group session.