12 Oct Monday, 13/10/14
Saturday 6.30am class returns this weekend.
As mentioned on Saturday there will be a sheet on the community board at the gym for you to register your name in the preferred time slot for the Saturday morning classes. This is not a booking sheet as such so if you turn up at a different time or can’t make it that day that’s fine, we are just looking for approximate numbers to manage staffing.
The recent decline in numbers for the 9.30am Skills class on Saturday means that this will come out of the timetable for the time being. We have tried a range of class types (and time slots, days etc) to facilitate extra training and the opportunity to attack weaknesses, but these sessions are always subject to sufficient numbers to justify their inclusion. The timetable is under constant review and we have a few more ideas to try out yet but for the moment the Saturday timetable is:
CrossFit 6.30, 7.30, 8.30am
Mobility 7.30am
A)
20 minutes to find your max load for the following complex:
Power Clean
Hang Clean
Cluster
Jerk
B)
AMRAP in 5 minutes @ 50% of max
Each movement = 1 rep so one complete round of the complex = 4 reps.
httpv://www.youtube.com/watch?v=p4Qjm8-oHqQ
Steve H
Posted at 20:30h, 12 OctoberWhat’s a cluster Mr King?
Jim King
Posted at 20:52h, 12 OctoberClean + Thruster = Cluster.
The Clean is a full squat clean, so you’ll be coming out of your hang clean (again, full squat) with the bar racked on the shoulders, control the bar back to the ground and go immediately into your cluster.
Jim King
Posted at 14:07h, 13 OctoberJim King
Posted at 19:36h, 13 OctoberSteve H
Posted at 20:36h, 13 OctoberA) 60kg
B) um.. 50% = 30kg which turned out to be so light I gubbed myself in the chin and kinda got fed up after that. So… 3.
Jim King
Posted at 11:25h, 14 OctoberJack 45 / 48 @30kg
Sue S
Sue
Posted at 19:16h, 14 OctoberHi Jim
Any chance (no rush) if you could let me know if we have done this before? I have tried to do a search but can’t find it. Cheers Sue
Jim King
Posted at 20:23h, 14 OctoberAs far as I know we haven’t done this workout before Sue. I didn’t drag it from anywhere else, I made it up so there is some chance we’ve done it before but I doubt it.
Anonymous
Posted at 21:41h, 14 OctoberThx Jim ?