This week’s workout, to have a go at home is based on one of the most popular CrossFit benchmark Wods… Cindy
In 20 min As Many Rounds As Possible (AMRAP)
– 5 Hands off Ground Press Ups (or Hand Stand Press Ups)
– 10 Diamond Sit Ups
– 15 Squats
Some experienced CrossFitters will know this workout….. 12.1
12.1 is the first CrossFit Open workout of 2012 it consisted of:
As Many Reps As Possible in 7 Minutes of:
For this purpose please ensure your chest touches the floor and you finish the burpee with a jumping clap to ensure full hip extension.
It is a nasty workout but also a good bench mark WOD that we will programme in New Year at CrossFit Chester.
CrossFit vs CrossFit as a Sport,
I recently read this blog by Chris Spealler, arguably one of the best “CrossFiters” ever.
It coincides with my recent dilemma and what I want to achieve in CrossFit, whilst being realistic in my goals taking account of my personal life, work and CrossFit Career. I felt out of love with just doing specific programmes on the side of the CrossFit Box, whilst everyone else was joining in the session, and have loads of fun. Although I was making huge gains personally, I wasn’t enjoining it as much as I did in my first year of pure CrossFit classes.
I am not going to just copy and paste it, I think people should just read his article.
I think my friend Pat Sherwood says it perfectly. “The goal is just to get fit, make it the best hour of your day, stay safe, turn up the music, high five some people, and blow off some steam.” So remember that. RELAX. HAVE FUN. WORKOUT. – Chris Spealler
From the beginning, when we were exploring the branding of CrossFit Chester, we had a few ideas for the Logo and we were torn between two. We obviously went for the one you guys know, however it was a close call with another one. We always thought we could revisit it at another point when we wanted to re brand.
Now due to various factors, we have decided to carry out the Re-Brand before we officially open.
We are delighted with the new logo which has been updated on Facebook and Twitter, and will be changed on the Website in due course.
Mobility is extremely important in life let alone CrossFit.
Including mobility into your programme is extremely important but not enough of us do it. By improving mobility and flexibility it will help resolve pain, prevent injury, and optimise athletic performance. If you move more efficiently when working out, you will not expend as much energy!
For those of you interested, the best way to learn more on this area is by following Kelly Starrett. He is like the King of Mobility! Check out his videos on:
Or just type him in on you tube and there are hundreds of videos.
Our next taster session will be on Saturday 2nd November, 11am @ Cheshire County Sports Hall (CH2 1PR)
We only charge £1 to cover the costs of the Hall.
Please let us know if you would like to attend via facebook or email firstname.lastname@example.org
Another home wod this week.
Bit of a mental battle this one:
10 min plank
Every time you stop complete 8 burpees
Your score is the total amount of burpess, Zero being the best score.
On Sat 26th October, Team World will take on Team USA at the CrossFit Invitational, presented by Reebok.
Any fan with an Internet connection will be able to watch the 75-minute competition on games.crossfit.com or
Eurosport will televise the Invitational Rory McKernan and Annie Thorisdottir will host the event. All of these versions will be available online on Eurosport’s The Box.
CrossFit will simultaneously run the same competition feed with our own commentary. The Update Show’s Sean Woodland and 2011 CrossFit Games competitor Cherie Chan will call all the action. No geoblocking will be in effect, so anyone can watch the online coverage.
Team World, led by 2013 Fittest Woman on Earth Samantha Briggs, and Team USA, led by three-time Fittest Man on Earth Rich Froning Jr., will compete in front of a sold-out crowd of 2,300 fans at the Tempelhoff Airport in Berlin.
Tune in at 6pm UK Time on Eurosport to see some awesome throwdowns.
We are holding our 6th Taster Session on Saturday 26th October, 11am @ Cheshire County Sports Hall (CH2 1PR), for only £1.
Please feel free to bring a friend or two. If you could let us know via facebook or email that would be great email@example.com
We have a different skill part of the session planned which will prepare you greatly for when we open.
See you there
Until we are open we are posting WOD for you to try at home.
This week the WOD is:
For time complete:
21 reps – 15 reps – 9 reps of:
– Diamond Sit ups
So this means:
21 Burpees into > 21 sit ups into > 21 squats into
15 Burpees > 15 sit ups > 15 squats
9 Burpees > 9 sit ups > 9 Squats > TIME!
Good Luck and let us know how you get on.