CrossFit Hove workout of the day 27 November 14

Warmup/mobilise
Strength training or gymnastic skill work.

4 minute amrap
10 pull-up
10 push press

Rest 4 minutes
10 wallball
10 hand release pressups

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CrossFit Hove workout of the day 26 November 14

Warmup/mobilise
Strength training or gymnastic skill work.

A retest of the masters at war competition workout from late October.
9 deadlift
6 front squat
3 shoulder to overhead
As many rounds as possible in 8 minutes.

CrossFit Hove workout of the day 25 November 14

Warmup/mobilise
Strength training or gymnastic skill work.

5 walkouts
10 Kettlebell swings
15 sit-up
As many rounds as possible in 20 minutes.

CrossFit Hove workout of the day 24 November 14

Warmup/mobilise
Strength training or gymnastic skill work.

10 push press
10 horizontal ring pull
Run 200m
As many rounds as possible in 12 minutes

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Southern series competition.

On Sunday 23rd Nov we saw the inaugural Southern Series Invitational taking place at the Crossfit Connect. The Southern Series is a new friendly competition series that 6 Sussex boxes are taking part and there will be a competition held at each box every 2 months. The boxes taking part are Crossfit Hove, Crossfit Connect, Crossfit Corinthian, Crossfit Smartperformance, Crossfit Crawley & Crossfit Blackbrook.

For the first competition we had 3 teams of mixed pairs and the skill element that athletes could train for in advance was double unders. Our 3 teams were: FrEd (Freya & Ed), BEM (Ben & Emma) & Howling Mad (Tora & Jamie)

The competition had 3 WODs & Final:
WOD1:
1000m row (500m each) whilst the other is doing thrusters 35kg/25kg…
Total time of 1000m row & total reps of thrusters

WOD2
A) 1 min max rep Double unders each, 30sec rest and then 2min max effort double unders
Total reps
B) 3 RM Strict press, 15min time cap. Total of 2 highest lifts

WOD3:
12 min amrap alternating rounds
24m sprint, 5 down ups, 24m sprint, 5 down ups, 1 Deadlift, 2 HPC, 3 Front squats 50kg/30kg

Final:
1 mile run together
100 wallballs 9kg/7kg
100 Russian KBS 24kg/16kg
50 OH plate lunge 15kg
50 Burpee boxjump overs 20′

Great atmosphere from start to finish and all 6 boxes were represented by 1-3 teams with everyone cheering along & encouraging each other in all the wods. Our 3 teams did awesome work with Howling Mad making it into the finals and absolutely crushing the final and taking the 1st place!

The next competition will be in January 2015 at the Crossfit Smartperformance in Worthing and the set up is 2 teams of 4 people (2 boys & 2 girls per team). The skill to train is strict pull ups!!!

Gymnastics at West Sussex barbell

Class focus was on l sit practice, looking at scaling with bent knees or only one leg extended, we also played around with l sit pullups, the second component was dip practice.

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CrossFit Hove workout of the day 21 November 14

Warmup/mobilise
Strength training or gymnastic skill work.

Run 570m
30 man makers
Run 570m

The man maker sequence consisted of a pressup on the dumbbells, followed by single arm rows (both sides) a deadlift, hang squat clean and push press.

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CrossFit Hove workout of the day 20 November 14

Warmup/mobilise
Strength training or gymnastic skill work.

As many rounds as possible in 5 minute’s of
10 Kettlebell swings
10 box jumps
Rest 2 minutes
As many rounds as possible in 5 minute’s of
10 weighted sit-up
10 bumper plate back squat

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CrossFit Hove workout of the day 19 November 14

Warmup/mobilise
Strength training or gymnastic skill work.

A brief “Nicole”
12 minutes work of as many pull-ups as possible, followed by a 200m run

CrossFit Hove workout of the day 18 November 14

Warmup/mobilise
Strength training or gymnastic skill work.

50 wallballs
25 dumbbell snatch per side
40 wallballs
20 dumbbell snatch per side
30 wallballs
15 dumbbell snatch per side
20 wallballs
10 dumbbell snatch per side
10 wallballs
5 dumbbell snatch per side