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So far Paul D has created 2926 blog entries.
- 2017

SATURDAY 20 APRIL

19 April 2019|

Clean 3, 3, 3, 3

WOD
5 Strict L pull-up
15 Push-up
5 Strict L pull-up
15 Push-up
Row 750 m

3 rounds (20 minute cap)

For scaling and detailed description, see the Zen Planner app.

Partner option;
10 strict L pull-up
30 strict push-up
10 strict L pull-up
30 strict push-up
Row 1200

3 rounds (25 minute cap)

Share reps and rowing between you.

- 2017

THURSDAY 18 APRIL

17 April 2019|

WOD
Dumbbell press
5-3-3-1-1-1 rep

Scale practice
10 minutes

Optional finisher;
40 Wall-ball (9/6)
30 Burpee
20 Toe-to-bar
10 Man-maker (15/10)
12 minute cap

- 2017

WEDNESDAY 17 APRIL

16 April 2019|

Practice L-sit
10 minutes

WOD
Row 5k
25 minute cap

Coach-led stretching
10 minutes

For scaling and detailed description, see the Zen Planner app.

- 2017

TUESDAY 16 APRIL

15 April 2019|

WOD

‘CrossFit Total’
Back Squat
Shoulder press
Deadlift
3 attempts at each lift, highest weight successfully lifted goes towards your final score

Compare to: 30/03/2019

Newer members will do sets of 3 reps on each movement.

For scaling and a detailed description, see the Zen Planner app.

- 2017

MONDAY 15 APRIL

14 April 2019|

Thruster 3 x 5 rep

WOD
9 metre walking lunge (5 mats)
15 Strict Pull-up
30 Push-up
5 rounds (22 minute cap)

For scaling and detailed description, see the Zen Planner app.

- 2017

SATURDAY 13 APRIL

12 April 2019|

WOD
Overhead squat
5-3-3-1-1-1 rep

10 minutes coach-led stretching

Optional Finisher
Run 200
15 Kettle bell swing (24/16)
10m Handstand walk
3 rounds (12 minute cap)

For scaling and detailed description, see the Zen Planner app.
(more…)

- 2017

FRIDAY 12 APRIL

11 April 2019|

1 Strict press
2 Push press
3 Jerk
1 set every 2 minutes, 5 rounds

WOD
5 strict Muscle-up
1 minute L-sit (accumulated)
3 rounds (15 minute cap)

For scaling and detailed description, see the Zen Planner app.
(more…)

- 2017

THURSDAY 11 APRIL

10 April 2019|

Max Triple under
Wall ball horizontal wall throw (or partner throw)
Pistol (5 each leg)
1 exercise every minute, 12 minutes

WOD
Row 1,000
2 minute rest
Row 1,000
2 minute rest
Row 1,000
20 minute cap

For scaling and detailed description, see the Zen Planner app.
(more…)

- 2017

WEDNESDAY 10 APRIL

09 April 2019|

WOD
Deadlift
5-3-3-1-1-1 rep

Handstand progressions and practice
20 minutes

Focus specifically on slow descent from handstand.

Finisher
Tabata handstands

For scaling and detailed description, see the Zen Planner app.
(more…)

- 2017

TUESDAY 9 APRIL

08 April 2019|

Partner Coordination Warm Up
Tennis ball reaction/catch drills

WOD
8 Wall Ball (6/4)
8 Burpee
5 minutes, as many rounds as possible

Rest 2 minutes

8 Devils Press (15/10)
8 Toes to Bar
5 minutes, as many rounds as possible

Rest 2 minutes

8 DB Thruster (15/10)
8 situp
5 minutes, as many rounds as possible
(more…)

- 2017

MONDAY 8 APRIL

07 April 2019|

WOD
Power clean
5-3-3-1-1-1 rep

You’ll have 10 minutes to build to a heavy, challenging set of 5 touch and go power cleans. Rest 2-3 minutes between sets and increase weight every set. As the weight gets heavier you should be catching the weight lower, just ensure your hips stay above parallel for it to count as a power clean.

L-sit practice
20 sec hanging L sit
20 sec rest
20 sec floor/parallette L-sit
1 minute rest
5 rounds
10 minutes

Front and back scale practice
10 minutes
(more…)

- 2017

SATURDAY 6 APRIL

05 April 2019|

3 Thruster every minute
10 minutes

Build up to working weight.

WOD
Row 500
21 Thruster (60/42.5)
Row 1000
15 Thruster
Row 500
21 Thruster
20 minute cap

For scaling and detailed description, see the Zen Planner app.

‘Partner Option’
600m row
42 Thruster (60/42.5)
1200m row
30 Thruster
600m row
42 Thruster
24 minute cap

Share the row and reps. Partners can use a different weight bar. If you drop your bar with 5’s, 20 burpee before continuing.
(more…)

- 2017

FRIDAY 5 APRIL

04 April 2019|

WOD
Body-weight Bench press
Strict Pull-up
3 rounds for max reps

Rest as required between exercises and rounds. Scale the bench press weight and pull-ups to achieve around 15 reps each in the first set.

Optional Finisher
8 single arm KB snatch (alternate)
8 KB single arm OH Lunge (4L/4R)
8 Box jump over
8 minutes as many rounds as possible

For scaling and detailed description, see the Zen Planner app.
(more…)

- 2017

THURSDAY 4 APRIL

03 April 2019|

Armless Kettlebell Turkish Get-Up
Build to a challenging 3 rep

A new challenge and take on the classic Turkish Get-up! You’ll feel this exercise in your core while stabilising throughout the movement.

WOD
With constant motion, and slowly:
21 Single-arm Dumbbell row, each arm (22.5/15)
9 Strict Ring dip
30 Squat
15 Single-arm Dumbbell row, each arm
12 Strict Ring dip
30 Squat
9 Single-arm Dumbbell row, each arm
15 Strict Ring dip
30 Squat
22 minute cap

For scaling and detailed description, see the Zen Planner app.
(more…)

- 2017

WEDNESDAY 3 APRIL

02 April 2019|

WOD
Run 5k
30 minute cap

Repeat the same course or distance you did last time and see how much faster you can go.

We’ve got a few options for the run. 5k is from the gym to Birkenhead Bus Station and back. Or 5 x laps of our 1k track to Bungalo Cafe and back. The run can be scaled to a shorter distance or a split of rowing.

Optional Finisher
10 Seal Lift
45 second side plank, each side
10 Overhead plate Sit-up
3 rounds for quality (10 minute cap)
(more…)

- 2017

TUESDAY 2 APRIL

01 April 2019|

WOD
10 minute Scale practice
10 minute Handstand practice
10 minute L-sit practice
10 minute Stretching

Coaches will take the class through drills and progressions for each 10 minute segment.

For scaling and detailed description, see the Zen Planner app.

- 2017

MONDAY 1 APRIL

31 March 2019|

WOD
Row 500
15 Strict pull-up
30 Push-up
3 rounds (18 minute cap)

L-sit practice
10 minute

For scaling and detailed description, see the Zen Planner app.
(more…)

- 2017

SATURDAY 30 MARCH

29 March 2019|

WOD ‘CrossFit Total’
Back Squat
Shoulder press
Deadlift
3 attempts at each lift, highest weight successfully lifted goes towards your final score

Compare to 28/02/19

For scaling and detailed description, see the Zen Planner app.
(more…)

- 2017

FRIDAY 29 MARCH

28 March 2019|

WOD
Max Horizontal Jump (3 attempt)
Max Overhead Squat (Rx is bodyweight)
Max set Pull-up (strict or kip, 2 minute)
Max Double-under (2 minute)
Max Burpee (3 minute)

Scaling; these are meant to be max sets of each exercise. However, if you cannot do large sets, follow the individual time caps for each exercise.

For scaling and detailed description, see the Zen Planner app.
(more…)

- 2017

THURSDAY 28 MARCH

27 March 2019|

Turkish Get-Up
3-2-1-1 rep

WOD
Run 600m
30 Dumbbell Push Press (15/10)
30 Sit-up
3 rounds (18 minute cap)

For scaling and detailed description, see the Zen Planner app.
(more…)

- 2017

WEDNESDAY 27 MARCH

26 March 2019|

WOD
Deadlift
5-5-3-3-3-1-1-1-1 rep

Rest 2-3 minutes each set, aim to increase weight every set.

Optional Finisher
30m Inch worm
30m Crab walk
30m Bear crawl
2 rounds (10 minute cap)

For scaling and detailed description, see the Zen Planner app.
(more…)

- 2017

TUESDAY 26 MARCH

25 March 2019|

Front Scale Practice
10 minutes

Back Scale Practice
10 minutes

WOD
Row 5000m
25 minute cap

For scaling and detailed description, see the Zen Planner app.
(more…)