080512

First chance to get yourselves some Reebok CrossFit gear in the UK (no crazy shipping from the US)
Reebok UK Store

Sorry for the disruption to the posts lately, as I have said I have no WIFI at my new house yet – but they are coming today and so fingers crossed!

BTW a update of the app (version 1.3) is now available to download in the app store. Hopefully all the bugs are fixed.

Please have a read of this post by Blair Morrison on a topic we all neglect – Recovery

Can you believe some of these performances? AMAZING! SPEAL = MAN CRUSH

AMRAP 10mins:
7 OHS 60/40kg
7 Burpee Over Box Jumps 24/20in

Post rounds to comments

16 Comments

  1. App is working!! Yeehaaa

  2. Kevsy

    Yeeeessss I’m logged in too!!!
    Lots more comments coming your way

  3. hard to not get cheesy when seeing what Speal did. amazing stuff to be at that level for 6 years. i think watching vids/reading about Speal and Mikko’s attitude/performance should be part of the Crossfit fundamentals or on ramp programme! For me they are what its all about. OHS a MASSIVE GOAT for me so, in honor of the little Speal,looking forward to this. See ya later.

  4. Terri

    Excellent article…hits home for me. I need to print this and read it every day.

    A big welcome to the 8 new on-ramp people…great session by all last night despite the nasty rain.

    WOD 6 rounds @30kg for first 2 then 25kg for rest, 15″ bbj

  5. 5 rounds + 1 OHS Rx. Those burpees were nasty!

  6. Matthew

    Comment test via app

  7. gocalf

    6 rounds + 7 OHS( 20″ box and 20Kg bar) speal is an inspiration to watch

  8. flipflop

    6rnds 5 burpee box jump overs 30 kg 20 ” box

    There are a gang of us going to nandos after the 6.30 class tomorrow night for my 21 st bday if anyone fancies joining us :-)

  9. OHS is one big goat for me! Was happy with the progress tonight! Drinking that goat milk has defo helped!
    30kg OHS
    24’box
    7 rounds and 7ohs into round 8. hapus iawn.

  10. 6 rounds Rx.

  11. pembsboy

    Old Farts managed 7 (john ) and 6 (lynne) scaled. First time OHS and suffering with inflexible shoulders to get bar back far enough

  12. bigal

    GOOD NIGHT TONIGHT LOVED IT BUT ALSO FOUND IT HARD TO DO THE BURPEES AND JUMPS, THE OVERHEAD SQUATS WERE GOOD THO BUT GLAD I WAS AT THE OLIMPIC CLASS THURSDAY. GOOD OLD JOHN WAS EGGING ME ON ALL THE WAY.

  13. Good session tonight but I need to start increasing weight now. 40kg needs to be 50kg from now on. 5 full rounds I think.

  14. Kevsy

    Tough one this!!
    3rounds, OHS and 1 burpee OBJ
    60kg and 20″ box

  15. Janie

    2nd on ramp

    Warm up – run 200m – came last

    Skills – dead lift 17kg – press push 10kg – ‘jump’ (can’t remember what this was exactly) 10kg

    Run 200m, 10 rounds of 1 dead lift and jump presses – 7.54

    Coughing like a trooper since yesterday – it’s certainly clearing my lungs!

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