Category Archives: Benchmark

CrossFit Hove workout of the day 27 July

Warm up, mobility and strength work

21-15-9

deadlifts and boxjumps

For those who may not be familiar with this rep set up it is brilliantly simple, 21 of the deadlift 21 of the box jump, 15 and 15 and 9 and 9. This workout was originally seen in the 2011 CrossFit games regional qualifiers, the prescribed weight for the competitors then was 315/205 pounds for men and women (that’s 142 kg or 92kg!)

CrossFit Hove workout of the day 25January

image

Warm up and mobility work

strength work or skills

We added a lift of the week a little while back and it’s proved to be very popular, some are our standard lifts, others very old school in their nature, this week we looked at the dumbbell seated press, from a sat on floor position, either legs extended out in front (hamstrings!) or with the feet apart.

Today’s wod

The Chief

5 rounds of 3 minute amrap (as many rounds as possible) with a minute rest in between

3 power cleans

6 pressup

9 squats

CrossFit Hove Test week.

The last week has been our test week at CrossFit Hove. Our last test week was the beginning of January, we’ve revisited two of the benchmark workouts from January and introduced two more, we also looked to test the single rep max of the back squat, deadlift, bench and shoulder press.
The repeated wods were Fran, a couplet of pull-ups and barbell thrusters, each performed for the rep range of 21-15-9, Cindy was the second repeated Wod, a twenty minute duration of 5 pull-ups, 10 press ups and 15 squats, aiming to achieve as many rounds as possible in that time. The two new benchmarks, replacing Kelly and Elizabeth were Karen, simply 150 wallballs and Helen, a 400m run, 21 kettlebell swings and 12 pull-ups repeated for three rounds.
It’s worth mentioning that all of these workouts are scalable and also that the scaling will be repeated in 3 months time. We, as coaches were very pleased with the progress seen, it’s a testament to the programming and conditioning of our work and also the hard work and consistency put in by the clients.

Crossfit Hove Test week

This week worked a little differently, we took 5 benchmarks and announced them all at the start of the week, with the aim of our clients completing as many as they were able in their sessions. We also asked that they were able to find their 1 rep max on their back squat, deadlift, press and bench press.

The workouts were:
Cindy
20 minutes of as many rounds of
5 pull-ups
10 pressups
15 squats

Elizabeth
21-15-9 of
Squats cleans
Rings dips

Fran
21-15-9
Thrusters
Pull-ups

Kelly
5 rounds of
Run 400m
30 boxjumps
30 wallball

Run or row 5k

These workouts were recorded, along with the single max effort lift and will be repeated at the beginning of December.

CrossFit Hove workout of the day 31 December ’13

Murph
Run 1 mile
100 pull-ups
200 press-ups
300 squats
Run 1 mile
(In a 10kg weighted vest)
New Year’s Eve celebrated our fourth annual Murph (incidentally we celebrated our 7th year as an affiliate recently also) and for many of our newer clients there first experience of Murph.
Murph is arguably one of the best known and most intimidating hero benchmarks.
As with all our workouts scalability is always an option.
The workout is generally broken down to the run (distance can be reduced) then 20 rounds of 5 pull-ups (again ring pulls or bands or jumping pull-ups) 10 press-ups,( from knees, reducing load or range of motion) and 15 squats.
Obviously the volume of this portion can be reduced also, from 20 to 15 or 10 etc. and then the run to finish.

Here at CrossFit Hove we believe that classes are available to all and scaled as appropriate, we don’t hold with the idea that a client shouldn’t be permitted to a class if they are judged as “not good enough” to attend that class.