Monthly Archives: February 2011

Hollows

L.O.C
Either squat if youve deadlifted or deadlift if you’ve squatted. 3×3 or 5×5.
El warming up to bw after her great time in the Brighton half marathon at the weekend.

Run 100
10 hollow rocks
x10

Apologies to Damo for the photo but congratulations on getting full marks on the trainers exam on the CrossFit level 1 certification (well done to K too) That means we now have 6 level one’s at CFH!

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Friday

L.o.c
Press or front squat
add long cycle 12-9-6 for press or back squat 1×15 if front squatting

Annie
50 double unders
50 situps
then in descending sets of ten.

Friday saw the last of Brett and Simon for a while, happy travels guys, see you in April.

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Thursady

Either
Front squat
3×3 or 5×5 then 1 x15 back squat

Press
3×3 or 5×5

12/9/6
minutes rest inbetween sets

Fomyc
Run 100m
for the remainder of the minute as many toes to bar (or toes through rings) as possible until the end of the minute. Run 100, repeat until 50 toes to bar are completed.