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22/5/13 0

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Yesterday we had some great times all throughout the day on this workout and after the strength session, that’s impressive.  Boy Band had the lead all day until BaraKuba came in and crushed his time during the 7pm class.  Kuba and I both thought that it was a done deal until the ninja himself, Lucy Lew, came in at 8pm and got a sub 14min time.  Ninjas are super fast, if you didn’t know.

Strength:  press 3×5 – 80%
max pull ups
20 pistols

WOD:  3 rounds
400m run
40 squats
30 sit ups
20 push ups
10 pull ups

Mobility:  your choice

Member Accomplishments:

  • Lucy Lew and KamChamp got the arrows
  • BaraKuba and G.E. get an honorable mention for their performances
Posted on: 05-23-2013
Posted in: news, strength, Uncategorized, wod

17/5/13 0

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Tough week, right?  You all did great!  We now have most of your 5km times, so you can expect to have a chance to better your times soon:)

After Thursday many of you(us) had some pretty sore hammies.  So, what better way to nurse your aching hamstrings than with kb swings and 15 deadlifts at 80% of your max?!

Strength:  deadlift 3×8 – 80%
max strict pull ups
max kb press

WOD:  for time
50 double unders
5 kb thrusters left 24/16kg
5 kb thrusters right 24/16kg
15 kb swings 24/16kg
40 double unders
5 kb thruster L
5 kb thruster R
15 kb swings
30 double unders
5
5
15
20 double unders
5
5
15
10 double unders
5
5
15

Mobility:  your choice

Member Accomplishments:

  • Amy and Legend took the arrows

18 brave CrossFit Committed souls are going to tackle Bahnak tomorrow!  Wish us luck!

Enjoy the weekend.  Sleep well.  Eat well.  Get ready for a new week!

Posted on: 05-17-2013
Posted in: news, strength, Uncategorized, wod

16/5/13 0

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We hadn’t done good mornings in awhile, so we we figured we’d program them right before heavy deadlifts!  Ouch.  Mine are definitely sore today.  Expect tomorrow to be a bit worse.

Skill:  good morning

WOD:  3 rounds
800m run
50 good mornings
50 abmat sit ups

Mobility:  hamstring smash

Member Accomplishments:

  • Sveto and KamChamp got the arrows
  • Sveto got his first arrow!
  • The entire 6pm class beat Boy Band
  • Tobi went the heaviest with 40kg good mornings and still put up a decent time
Posted on: 05-17-2013
Posted in: news, strength, Uncategorized, wod

15/5/13 0

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Some of you thought that yesterday would be easy since we ran 5km on Tuesday.  Hardly.  Yesterday was brutal.  If you came and finished everything, you should be proud.

Strength:  squat 3×5 – 80%
max kb row
max weighted push ups

WOD:  10min amrap
7 thrusters 50/35kg
12 kb swings 24/16kg
7 chest to bar pull ups

Mobility:  pigeon stretch

Member Accomplishments:

  • KamChamp and Boy Band got the arrows
  • KamChamp, Boy Band, Amy, and Macklemore went Rx+
  • Kam Sam did her first workout with the 16kg kb
  • Ryan O’d.  did his first chest to bar pull ups and thrusters with 50kg
  • Dr. Ano got the new Samsung Galaxy IV and it’s awesome.  And he almost did the workout as Rx
Posted on: 05-16-2013
Posted in: news, strength, Uncategorized, wod

14/5/13 0

 

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So, we’ve been planning this 5km run for three weeks but the weather forecast was always a bit uncooperative.  Today, however, was a gorgeous day for a run.  The route was beautiful, which made the run a lot more bearable.  The temperature was great and the sun was out.  Couldn’t have been better.

For some of you, today was the first time that you ran that far of a distance.  Congrats!!

Member Accomplishments:

  • Ria got the arrow for the girls
  • Johnny ran 5km to the gym, ran 5km for the workout, got the arrow and ran 5km home.  Easy day.
  • Sam L. got the Rx+ for getting lost on the way back and still managing a decent time.
Posted on: 05-15-2013
Posted in: health, strength, Uncategorized, wod

6/5/13 0

 

 

 

 

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Yesterday we introduced a new warmup.  Roxanne.  Originally a drinking game in which you drink every time the name Roxanne is said. In this version, however, you did a burpee every time you heard Roxanne. In between burpees, you did jumping jacks.  Something different.  It’s fun.  It’s short.  And it works!  Whenever we’re a bit pressed for time or we’ve got loads to do in a short amount of time, you’ll probably here this song!

Originally we capped yesterday’s workout at 15min but after an entire class went over the cap we decided that maybe we were a bit too optimistic and changed it to 20min.

Warmup:  Roxanne

Strength:  squat 3×8 – 70%
max strict pull ups
max strict hspu

WOD:  3 rounds
10 thrusters 50/35kg
20 kb swings 24/16kg
400m run

Member Accomplishments:

  • I’m not even going to say who got the arrows
  • Lucy Lew and Lance did the workout with an extra 10kg vest
  • Amy and The Ox went Rx++ with the 32kg kb and 55kg thrusters, besting Boy Band’s Rx+
  • Drewcifer got his first below parallel squats with 100kg.  No going back now!:)
Posted on: 05-7-2013
Posted in: strength, Uncategorized, wod

02/05/13 0

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Thursday brought pretty much three workouts in one hour. Short but malicious warm up. Strength program with deadlifts, max push ups and max kb rows. And after that was time for swinging some heavy kettlebells. Most of you were able to handle heavier weight than usually. Good job!

Strength:  3×8 deadlifts – 70%

max push ups
max kb rows

WOD:  7 rounds for time

7 kb swings 32/24 kg
7 burpees
7 toes to bar

Mobility:  pigeon stretch

Member Accomplishments:

  • KamChamp and Boy Band took the arrows
  • Drew and Macklemore handled the 40 kilo kettlebell
  • Jaime and Hooo made swinging 24 kilo kettlebells overhead look easy
  • Nika reached her goal and managed to do some proper push ups
  • Clyde and Lance added some more weight with the weighted vest and did pretty well
Posted on: 05-3-2013
Posted in: news, nutrition, strength, Uncategorized, wod

01/05/13 0

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Those who decided to come to the gym on “Svátek práce” (Labour Day) celebrated this day pretty well. They got plenty of work to do and often left CFC with their hands destroyed like after a very hard shift of manual labour.

Skill:  goal work/workout prep

WOD:  5 RFT (2 mins rest in between each round)

5 Hang Power Cleans  60/40 kg
10 Front Squats 60/40 kg
5 Push or Split Jerks 60/40 kg
20 Pull ups

Mobility: shoulder/hamstring

Member Accomplishments:

  • Boy Band and Ele(Yes) took home the arrows
Posted on: 05-3-2013
Posted in: news, strength, Uncategorized, wod

30/4/13 0

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We tried some new handstand progressions yesterday that started out very basic and finished with some partner free standing handstands.  We had more than a few of you that managed to get more than a few seconds upside down with no help!  Nicely done.

Skill:  handstand progressions

WOD:  for time
100 lunges
75 kb swings
50 box jumps
25 pull ups
50 push press 20/17kg
75 sit ups
100 squats

Mobility:  your choice

Member Accomplishments:

  • Dora and G.E. took home the arrows
  • Lucy Lew decided to do this miserable workout with a 12kg vest and still managed to get under 30min
  • Kettlebella mistakenly did all of her box jumps at the men’s height and made it look easy.
Posted on: 05-1-2013
Posted in: news, nutrition, strength, Uncategorized, wod

29/4/13 0

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If you’re interested in participating in the Czech Republic’s first Spartan Race, sign up before May 4th.  The price goes up to 45 euro then.  So far we’ve got around 10 people that are going.  There’s a 5km and a 12km+ option.  Don’t be a weenie.  Sign up for the 12km.

Today we tested out a new, super short warm up which seemed to work pretty well.  It’s under 5min and it’ll be our go to warmup when we’ve got a lot of stuff to get through.

Some of you are already noticing some improvements after the first week of our new/old strength program.  Stick with it, give it all you’ve got every time and the results will follow.

Warmup: 21-15-9

double unders
wall balls

Strength: press 3×8 – 70%
max pull ups
20x pistols

WOD: 10!
clapping push ups
box jumps

Mobility: partner – shoulder

Member Accomplishments:

  • LooseSeal got her first clapping pushups
  • Charlotte got her first pistols and first push up
  • Kam got her first pistols
  • Younes has lost 8kg since he’s been with us
  • Marketa moved up to only the red band on pull ups
  • Dan L.  crushed EVERYONE and got his first arrow.  Congrats!
  • KamChamp did her usual crushing and got the arrow for the ladies

 

Posted on: 04-29-2013
Posted in: news, strength, Uncategorized, wod
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