Karl Buchhorn
Author Archives: Karl Buchhorn

New AdaptCF Competitor Sessions

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I’m excited to announce that starting next Thursday at 5pm (5.2.16) we will be introducing a competitor session

This class will be suited to those who have forged a foundation in strength, conditioning and body awareness.

The classes will involve a high volume of work and technical proficiency and will be structured in a similar way to our current group classes -> strength and/or skill work, followed by a metcon – etc.

The sessions are aimed at a more experienced athlete and as there won’t be a designated coach, you as the athlete will be responsible for yourself during the class.

I am aiming to develop athletes to a level in which Adapt Crossfit can send teams to CrossFit competitions like the All Stars Affiliate Cup and Regionals as well as developing higher level Crossfit athletes.

Pre-requisites

  1. Open Gym Membership; and
  2. Meet 80%+ of the Physical/Movement Requirement List

An Open gym membership is required to participate in the session/s, as I will be donating my personal time to run the class and create the program each week.

I have compiled a list of requirements below – you will need to meet at least 80% of the requirements in order to attend these classes.

Physical/Movement requirements

**80% required to be eligible**

Gymnastics

  • 25/20 Unbroken Pull Ups
  • 20/15 Unbroken T2B
  • 75 Unbroken Double Unders
  • 20/10 Unbroken HSPUs
  • 15/10 Unbroken Ring Dips
  • 20 Single Leg Squats
  • Muscle Ups/Bar Muscle ups
  • 3 Rope Climb Ascents in 1 minute

Weightlifting

  • Deadlift 2X Bodyweight
  • Back Squats 1.75x Bodyweight
  • Front Squat 1.5x Bodyweight
  • Overhead Squat 1x Bodyweight
  • Bench Press 1x Bodyweight
  • Strict Press 0.75x Bodyweight
  • Clean & Jerk 1.25x Bodyweight
  • Snatch 0.75x Bodyweight

Conditioning

  • Row 2km 6:50(men)/8:10(women)
  • 100 Burpees in 7 minutes
  • Cindy 16+ Rounds
  • Fran Sub 6 minutes
  • Helen Sub 11 minutes

If you have any questions please don’t hesitate to speak with me at the end of a session or via email: [email protected]


Best Regards,
Karl B

Clean & Jerk Complex, Power Elizabeth

Friday 27.11.15

A: Work to a max for:

Hang Power Clean + 2 Push Jerks

B: ‘Power Elizabeth’

For Time: 21-15-9

  • Power Clean 60/40kg
  • Ring Dips

FF:

  • Power Clean 40/25kg
  • Box Dips

Post loads, times and training notes to comment section below or use the Sugar WOD app.

3RM Thruster & 6min AMRAP

Friday 20.11.15

smash-clash_2015web_small

A:

3 rep max Thruster

B:

  • 3×8 Pendlay Row
  • 3×10 Glute Bridge

C:

6min AMRAP

  • 7 T2B/Knee Raises or 14 Sit Ups
  • 14 Wall Balls 10/6kg
  • 200m Run

**Smash Clash 2015 is tomorrow!!! The gym will be closed guys so come down to 7 London Circuit and cheer on everyone competing**

Post loads, rounds & reps to comment section below or use the SugarWOD app

20RM Back Squat & A Partner WOD

Friday 13.11.15

Rob Orlando Squatting A lot of Weight

Rob Orlando squatting  a lot of weight.

A: 20RM Back Squat

B: Accessory Work

  • 3×10 Good Mornings
  • 3×10 Barbell Box Step Ups

C: Partner WOD

12min AMRAP

Partner 1

  • 400m Run (Timer)

Partner 2 (AMRAP)

  • 3 Dumbbell Man Makers 20/10kg
  • 6 Box Jumps @24/20
  • 9 Bumper Ground to Overhead 20/10kg

–Then 2min ME Push Ups– **one person working at a time**

Post loads & reps to comments below or on SugarWOD.

Light Back Squats & Weight Pistols

Friday 6.11.15

A: 3×10 Back Squats @50% of 1RM

B: ‘8 minute Ladder’

  • 2 Weighted Pistols 16/8kg + 4 Sit Ups
  • 4 Weighted Pistols 16/8kg + 8 Sit Ups
  • 6 Weighted Pistols 16/8kg + 12 Sit Ups

**Climb as far as you can in 8minutes

C: Max Meters on the C2 Rower in ’36’ Pulls

Post loads, reps and training notes to comment section below or to SugarWod

Front Squats, Toes 2 Bar & Dumbbell Snatches

Friday 30.10.15

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Strength:

5-3-2-2-2-1 “Front Squat”

**Working up to a heavy single**

Accessory Work: 

  • 3×10 Barbell Box Step Ups
  • 3×10 Heavy Kettlebell Swings

Partner METCON:

P1 400m Run (Timer)

P2 AMRAP

  • 10 T2B
  • 20 Alternating Dumbbell Snatches @20/10kg
  • 40 Double Unders

**Swap once 400m run is completed and P1 takes over from P2**

Post Loads, rounds, reps and training notes to SugarWOD (on your smartphone) or comments below

Max Power Clean & Push Jerk, EMOM & 4 Rounds For Time

Friday 23.10.15

Rosey mid muscle up at Adapt christmas party

A: Max Power Clean & Push Jerk

B: 8min EMOM 3 Push Press @60-70% of above weight

C: For Time:

400m Run

–then–

4 Rounds

  • 12 Wall Balls @9/6kg
  • 8 Shoulder to Overhead w/ Kettlebell 24/16kg
  • 4 Bar Muscle Ups // 6 Chest to Bar Pull Up

Post Loads, rounds, reps and training notes to SugarWOD (on your smartphone) or comments below and please fill out the Athlete Stress & Recovery Survey: http://goo.gl/forms/eKCjCCDBm4

It’s Back! 30RM Push Jerk

Friday 16.10.15

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A: Strict Press 5X5 (Take the barbell from floor)

B: 30RM Push Jerk

C: Partner METCON

12min AMRAP (Round for Round with a mate)

  • 3 Burpees
  • 6 T2B/Knee Raises/Sit Ups
  • 9 Box Jumps 24/20″

Rest 60seconds then

  • 2min ME Double Under

**Craig & I have planned an epic Saturday WOD which we are very excited about so come down get sweaty and start the weekend off right**

Post Loads, rounds, reps and training notes to SugarWOD (on your smartphone) or comments below and please fill out the Athlete Stress & Recovery Survey: http://goo.gl/forms/eKCjCCDBm4

Clean & Jerk Max, Pulls, Squats and some Running

Friday 18.9.15

A: Work to Max Clean & Jerk for the day

B: Clean Pulls 4×3 @110-115% of above result

C: 5×3 Front Squat (from the floor)

D: 6min Ladder

  • 100m run + 2 cleans @80/55kg
  • 100m run + 4 cleans
  • 100m run + 6 cleans

**Scale weight as needed, climb as far as possible in 6 minutes

Post loads, rounds and reps to comment section below.

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