Post by Andy on Nov 10, 2009 9:03:55 GMT
The usual crowd were in. Good to see consistancy from the guys.
We started with some pull up work working on holding bodyweight on the bar, negative reps and static holds. The kids love pull ups so it's enjoyable getting them on the bar.
We then moved to kb deadlifts. This section was included to allow the kids to experience picking up heavier weight thatn what they have been used to when swinging. We started with 12kg for all with 3 reps at a time. We then moved to 16kg for all with 3 reps each set. We then moved to 10 reps per set x 2. Hilton, George and Lewis moved to 20kg for 5 reps per set x 2. I was really impressed with technique and form on these.
Then we moved to push up progession working heavily on core strength. We first work the plank for 3 sets. Then moved to staic push up holds for 3 sets and finished with negative reps 3 reps 3 sets.
We finished with a short conditioning drill.
20 lengths (400m)
40 sit ups
40 squats
Aaron - 5.47
George - 3.51
Hilton - 3.55
Livvy - 5.53
Alice - 6.01
James - 4.28
Lewis - 4.20
Laurence - 5.19
Great session and I was particularly impressed mwith the level of support and encoragement coming from George, Hilton and Lewis once they had finished. They were really getting behind Livvy, Aaron and Alice and if the kids were to elarn only one thing from crossfit sessions then this would be it. Go as hard as you possibly can, finish strong and then encourage others to keep going.
Well done guys
Again thanks to Julie, Niki, Chris and Mark for their help throughout the session.
We started with some pull up work working on holding bodyweight on the bar, negative reps and static holds. The kids love pull ups so it's enjoyable getting them on the bar.
We then moved to kb deadlifts. This section was included to allow the kids to experience picking up heavier weight thatn what they have been used to when swinging. We started with 12kg for all with 3 reps at a time. We then moved to 16kg for all with 3 reps each set. We then moved to 10 reps per set x 2. Hilton, George and Lewis moved to 20kg for 5 reps per set x 2. I was really impressed with technique and form on these.
Then we moved to push up progession working heavily on core strength. We first work the plank for 3 sets. Then moved to staic push up holds for 3 sets and finished with negative reps 3 reps 3 sets.
We finished with a short conditioning drill.
20 lengths (400m)
40 sit ups
40 squats
Aaron - 5.47
George - 3.51
Hilton - 3.55
Livvy - 5.53
Alice - 6.01
James - 4.28
Lewis - 4.20
Laurence - 5.19
Great session and I was particularly impressed mwith the level of support and encoragement coming from George, Hilton and Lewis once they had finished. They were really getting behind Livvy, Aaron and Alice and if the kids were to elarn only one thing from crossfit sessions then this would be it. Go as hard as you possibly can, finish strong and then encourage others to keep going.
Well done guys
Again thanks to Julie, Niki, Chris and Mark for their help throughout the session.