March 2019 - Programming focus and analysis of 19.1

March programming focus.png

What happened in February

In February we have had a lot of test days with our initial tests of the olympic lifts (snatch and clean and jerk). Over the next 8 weeks we will be included more technical work within the classes which will refine and develop movement in these more advanced lifts.

In the middle of the month our benchmark workout was ‘Fight Gone Bad’, this was a tough 3 round workout which consists of light, low skilled movements but high reps. This makes for a difficult combination which always catches people out!


Our head receptionist Laura Cunningham taking on 19.1

Our head receptionist Laura Cunningham taking on 19.1


Analysis of 19.1

The first open workout was released early morning on Friday 22nd February. The workout was:

15 minute AMRAP

19 wall balls (9/ 6kg)

19 cal row

This was a simple test of your aerobic conditioning. No complexity, nothing to slow you down, just how much you can hold onto 19 wall balls and perform 19 calories on the rower.

The image below shows the split of scores for males and females worldwide on SugarWOD. On the right side is the overall percentiles for the scores submitted. How did you do? Is 19.1 a weakness or strength?

Submitted scores on SugarWOD for Open workout 19.1

Submitted scores on SugarWOD for Open workout 19.1


What’s happening in March

In March we have new Open workouts being released every Friday so our current training will be focused around the Open until 19.5. Within the classes we are still running our general strength program, so expect to see the basic compound lifts such as squats, pressing and deadlifts.

Our first focus workout of the month is on Tuesday 5th March. The workout starts with 1 power clean and 1 push jerk, this goes up by 1 every time till you finish with 10 power cleans and 10 push jerks. How efficiently can you move the barbell?

Our gymnastic focus workout is Cindy, this is a 20 minute AMRAP of 5 pull ups, 10 push ups and 15 air squats. Keep hold of your scores for this workout as it is a great one to retest!

For Open workout 19.5, CrossFit Northumbria will be hosting its annual closing party. Fat Hippo will be providing food and Lululemon will be present with their pop up store! We will hopefully see as many of you down as possible, all tackling 19.5! All friends and family are able to come down and support!


Dates for the diary

Tuesday 5th March - Barbell ladder

Wednesday 13th March - Cindy

Friday 22nd March - Open closing party 19.5

Friday 29th March - Clean triplet


Coach Baston taking the 6am regulars through the briefing of 19.1

Coach Baston taking the 6am regulars through the briefing of 19.1