Monthly Archives: March 2014

CrossFit Hove workout of the day 7 March ’14

Warmup/mobilise/lift or gymnastic skill work.

10 pull-ups
10 pistols (1 legged squat) per side
100m run

The pistol, seen by many as a great test of strength, agility and balance is still a hugely scalable movement. Our workout requires 50 per leg in total and very few people would not be concerned by this. We have several different ways to scale this movement making it more accessible. As our picture illustrates we can control range of motion by using a box, and further assist it by using the gymnastic rings to pull ourselves from the below parallel position.
Frequently CrossFit is seen as very demanding and inaccessible for regular people, with experience and knowledge we can take a very demanding movement and make it far more acheivable



CrossFit Hove workout of the day 5 March ’14

Warmup/mobilise/lift or gymnastic skill work.

As the CrossFit Games season approaches again we revisited one of the qualifier workouts from 2012.
The 12.1 consists of 7 minutes of burpees. Many of our clients who have never performed this previously say “Is that it?” as it appears to be a straightforward workout, which it clearly is, but 7 minutes of anything can soon get quite tough! The highest score we saw was 141.


CrossFit Hove workout of the day 4 March ’14

Warmup/mobilise/lift or gymnastic skill work.

Death by wallball.
In the first minute, 1 wallball is performed (a wallball starts from a below parallel squat, holding a medicine ball on the sternum, rising upwards, opening the hips explosively just before the hips are fully open, and throwing the ball at the allocated height target) As the clock continues, we see 2 in the second minute, 3 in the third and so on.
The workout continues until unable to perform the desired amount in the minute.
We were also joined by two visitors from CrossFit Nortron in Sweden, it’s always nice to have visitors from other boxes come and train.