Watch our video then try CrossFit for free!

Check out Ronin on You Tube here!

And our new video ‘The girls of Ronin’ – http://youtu.be/-fE-4-HPXxU

Free intro every Saturday from 12.00 -1.00

If you’d like to give CrossFit a try, this is a short introductory class, during which we can discuss your goals and give you a brief description of the CrossFit program. We’ll also run you through a light workout. Just wear clothes suitable for training and bring some water. :)

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Week starting Monday 21st of July

Westide barbell inspired strength cycle

Main lifts

Max effort

Squat : front, back, box

Deadlift : conventional, sumo, RDL

Press : push press, snach grip, strict

Dynamic effort

Squat: box- close , wide , parallel, low

Deadlift : power clean, power snatch,

Press : push press, snatch grip, strict

Pendulum wave

Squat : 12 x 2 – 70-85%

Deadlift : 10×3 – 60-85%

Press : 9×3 – 60-70 %

WEEK 1

Monday

Strength ME LB

Box squat – 1RM

20 mins

Conditioning/accessory

21-15-9

Squatting box jumps
Deadlifts – 50% 1rm

Tuesday

Strength DE UB

Press 8X2 -60%

Conditioning/accessory

3 Rounds

10 push press – 60%
5 strict pull ups
100m oh KB walk 12\16 (2 shuttles) Alternate arms after 50m

Wednesday DE LB

Strength

Clean 10×1-70% – 30 secs rest – strict

Conditioning/accessory

AMRAP 10 MINS

20 wtd lunge 24/16 (alternating)
30 abmat situps
40 double under’s

Friday ME UB

Strength

Pushpress 1 RM

Conditioning/accessory

4 rounds

8 HSPU (kipping)
8 KB swings (american) 24/16
8 pull ups

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Week starting Monday 14th of July

Monday

Strength

HBBS 1RM

Conditioning

Helen

3 RFT

400m run
21 kb swings
12 pull ups

Tuesday

Strength

Deadlift 1 RM

Conditioning

Baselline 2.0

600m run
40 squats
30 sit ups
20 push ups
10 pull ups

Wednesday

Strength

Press 1RM
Push press 1RM

Conditioning

400m run
60 wall balls
200m run
30 wall balls
100m run (2 shuttle runs)
15 wall balls

Friday

Wod 6 “The Final” (20 minute cut off)

400m run

then

3 rounds of:

20 total box jumps 24/18″ (no contact with box aloud)

15 bar facing burpees

10 snatch 60/35kg (snatch, power or muscle)

5 bar muscle ups for males/10 chest to bar for females

then

50 meter walking lunge with plate overhead 25/15kg

Saturday @ 11am

Snatch 1 rm
Clean and jerk – 1 rm

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Week starting monday the 7th of july

Monday

strength/skill

superset:

A) pistol/ weighted pistol – 3×5 L+R

B) strict handstand push up 3×5

Conditioning

For total double unders

Every 90 seconds for 7 rounds

4 thrusters 45/32.5
4 burpees over the bar
ME double unders

Tuesday

strength/skill

superset:

A) legless rope climb – 5×1

B) hanging L sit – 5 x max hold (supported)

Conditioning

3 rounds for time

7 HSPU ( 3 wall walks)
5 power cleans – bodyweight / ¾ bodyweight
3 front squats
200 m run

Wednesday

strength/skill

superset:

A) weighted ring dips 5×5 *

B) pistol/ weighted pistol – 5×5 L+R

Conditioning

21-15-9

Burpees
Pull ups
KB swings 24/16

Friday

strength/skill

superset:

A) legless rope climb 5×1

B) strict handstand push up 5×5 (deficit)

Conditioning

Waterford throwdown wod 5 (amended)

(12 minute cut off)

10 pushpress 60/35kg
20 toes to bar
30 wallballs
40 double unders
200m medball run
40 double unders
30 wallballs
20 toes to bar
10 pushpress 60/35kg

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Week starting Monday 30th of June

Monday

strength/skill

superset:

A) pistol/ weighted pistol – 3×5 L+R

B) strict handstand push up 3×5

Conditioning

5 rounds for time

10 burpees
10 wall balls

Tuesday

strength/skill

superset:

A) legless rope climb -4×1

B) L sit – 5 x max hold (supported if possible)

Conditioning

10 min amrap

5 dead lift – 60/40
3 hang power clean
1 front squat
2 shuttle runs

Wednesday

strength/skill

superset:

A) weighted ring dips 5×5 *

B) pistol/ weighted pistol – 5×5 L+R

Conditioning

10 min cap

For time

600 m run
50 sit ups
40 squats
20 push ups
10 bar muscle ups/C2B pull ups
400m run

Friday

strength/skill

superset:

A) legless rope climb 3×1

B) strict handstand push up 5×5 (deficit if possible)

Conditioning

5 rounds for total time -12 min cap

200m run
20 burpees

Rest 1 min exactly between rounds

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Week starting Monday 23rd of June

Monday

strength/skill

superset:

A) pistol/ weighted pistol – 3×5 L+R

B) strict handstand push up 3×5

Conditioning

3 rounds for time (12 min cap)

30 wall balls
15 burpees
7 push press 60/40

Rest 1 min exactly between rounds

Stimulus :
anaerobic endurance, each round should be an all out sprint, unbroken sets all the way. Take your full minutes rest and focus on breathing and recovering as much as possible for the next round.

Tuesday

strength/skill

superset:

A) legless rope climb – 4 x1

B) L sit – 4 x max hold (if possible, do supported l sit on the rings or on the floor, otherwise do hanging l sit)

Conditioning

Amrap 15

400 m run
15 KB swings (american) 24/16
10 over the box jumps 24/20

Stimulus:
Aerobic capacity, keep moving for the whole 15 minutes, you should not need to take breaks, focus on breath control and keep pushing.

Wednesday

strength/skill

superset:

A) weighted ring dips 5×5 *

B) pistol/ weighted pistol – 3×5 L+R

Conditioning

20 minutes to establish the heaviest set of

Bear complex

Power clean
Front squat
Push press/jerk
Back squat
Push press/jerk

(Once the bar leaves the floor, it cannot be dropped until the complex is finished)

The movements must be broken ie. A cluster is not allowed, it must be power clean, front squat, push press etc

Friday

strength/skill

superset:

A) legless rope climb 4 x1

B) strict handstand push up 4xME

Conditioning

4 rounds for time

10 burpees over the bar
10 deadlifts 80/60
200m KB carry 16/12

Stimulus :
This is a grinder, the burpees and deadlifts will fatigue the legs and carrying the KB while running will make it harder for them to recover.

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Week starting Monday 16th of June

Monday

Strength/skill

Superset:

A) pistol/ weighted pistol – 3×5 L+R

B) strict handstand push up 3x max effort

Conditioning

21-15 – 9 – 7- 5

Front squats 40/27.5
Toes to bar

Tuesday

Strength/skill

Superset:

A) legless rope climb – 3 x1

B) hanging  L sit – 3 x max hold

Conditioning

2 RDS for time

200m run
30 KB swings 24/16
20 wall balls
10 burpees

12 min cap

Wednesday

Strength/skill

Superset:

A) handstand push ups – 3 x max

B) pistol/ weighted pistol – 3×5 L+R

Conditioning

Amrap 7

21 double under’s
15 Thruster 40/27.5

Friday

Strength/skill

Superset:

A) legless rope climb 3×1

B) strict handstand push up 3×5

Conditioning

200m run
30 deadlifts – 60% 1 rm
20 burpees over the bar
10 handstand push ups
200m run

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Week starting Monday 9th of June

Monday

strength/skill

superset:

A) pistol/ weighted pistol – 3×5 L+R

B) strict handstand push up 3×5

Conditioning

5 rounds for time

2 shuttle runs
10 wall balls
3 squat cleans 70/50 (power clean + front squat is acceptable but not ideal )

Tuesday

strength/skill

superset:

A) legless rope climb – 5×1

B) hanging L sit – 5 x max hold + 5 straight leg raises

Conditioning

8 min amrap

5 dead lift – 60% 1rm
7 burpee over the bar

Wednesday

strength/skill

superset:

A) weighted ring dips 5×5 *

B) pistol/ weighted pistol – 3×5 L+R

Conditioning

10 min cap

For time

200 m run
40 pull ups
30 wall balls
20 push ups
10 overhead squats – 60/40
200 m run

Friday

strength/skill

superset:

A) legless rope climb 5×1

B) strict handstand push up 5×5 (deficit if possible)

Conditioning

5 rounds for total time -12 min cap

200m run
30 air squats

Rest 1 min exactly between rounds

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Week starting Tuesday 3rd of June

Strength movements :

This training cycle will be focused on gymnastic strength, the main focus will be on obtaining the following 4 movements:

Handstand push up
Rope climb (legless)
single legSquat
L sit

For most of you guys, these will be Goals to work towards, this is where the scales come in to allow you to build the requisite strength / mobility to perform the movements. Regardless of whether or not you can perform the movements, the progressions themselves will definitely see you improving your performance.

I am going to lay out the fundamental standards for progressing to the next level on each movement.

It is important to remember that you should not move onto the next progression until you are able to complete the full reps and sets for the progression you are working on.

Handstand push up chain:

- push up 5 x 10

- ring dip 5 x 3

- half handstand push up (2 abmats) 5×3

- handstand push up (head to floor) 5×3

- full handstand push up (shoulders to hands) 5×3

Rope climb chain :

- ring rows (horizontal body) 5×5

- strict chin ups 5×3

- half rope climb (no legs)

- full rope climb (no legs)

- full rope climb (no legs – piked)

Single leg squat chain :

- body weight front squat x 3 reps

- deck squat 5×5

- single leg deck squat 5×3 L+R

- single leg squat 5×3 L+R

- weighted single leg squat @ ¼ bodyweight 5×3 L+R

L – sit chain :

- hanging knee tucks (knees to chest) 5×5

- hanging straight leg raises (above waist height) 5×5

- hanging L holds 5 x 5 seconds (above waist height)

- supported L – sit (floor) 5×5 seconds

Conditioning movements:

To avoid detraining on the strength movements, a lot of the conditioning/met-cons will have quite heavy, low rep strength movements like squat,press, deadlift, as well as the oly lifts.

These will be alongside higher rep gymnastic/bodyweight movements as well as general conditioning movements.

Bear this in mind when scaling, try to go a little heavier on the strength movements within the workouts as this will help with maintanence of raw strength levels over the next 6 weeks.

Tuesday

strength/skill

superset:

A) legless rope climb – 5×1

B) hanging L sit – 5 x max hold + 5 straight leg raises

Conditioning

for time

21 – 15 – 9

burpee over a 15 kg plate (two feet must touch the plate)

toes to bar

between each round, complete 10 deadlifts – 80/60

Wednesday

strength/skill

superset:

A) weighted ring dips 5×5 *

B) pistol/ weighted pistol – 3×5 L+R

*scale to weighted push up with a plate on the back. Or standard push up

Conditioning

12 min amrap

3 push press – 60/40

13 wall balls

200 m run

Friday

strength/skill

superset:

A) legless rope climb 5×1

B) strict handstand push up 5×5

Conditioning

5 RFT – 12 min cap

10 pull ups

20 sit ups

30 double under’s

At the top of every minute – stop and do 3 burpees

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Bank holiday Monday

Open gym 10am only

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Week starting Monday 26th of May

Monday

Strength

HBBS 1RM

Conditioning

Helen

3 RFT

400m run
21 kb swings
12 pull ups

Tuesday

Strength

Deadlift 1 RM

Conditioning

Baselline 2.0

600m run
40 squats
30 sit ups
20 push ups
10 pull ups

Wednesday

Strength

press 1RM
push press 1RM

Conditioning

2 rounds for time

50 sit ups
40 squats
30 kb swings
20 push up s
10 pull ups

Thursday

Open gym at 530pm
Olympic lifting 630pm
Open gym 730pm

Friday

“Samson”

50 wall balls
2 front squat @ body weight (3/4 body weight for females)
50 burpees
4 front squat
50 KB swings @ 24/16
6 front squat
50 over the box jump 24/20
8 front squat
5 rope climbs (30 ring rows)
10 front squat
200M run

Saturday @ 11am

Snatch 1 rm
Clean and jerk – 1 rm

Video analysis will be available

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