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Showing posts from July, 2012
B - Split Snatch tekkers 
C - 21-15-9 hang split snatch @ 40/30 OH sit ups @ 15/10
B - 3 points of a clean  20 mins 
C - 10 min AMRAP 
10 Hang cleans 60/45 10 Burpee strip jump  10 v-ups 


Welcome to the new gym
B - CrossFit Totals 
1rm Press  1rm Back Squat  1rm Deadlift
How the box looked in its first week of being open didnt stay that way very long
how it looked on a typical night
Last day at the box and what better way to see it off than with a surprise WOD you didn't think I would give you the whole week off 
Big thanks to everyone for making this move possible without out you my members we wouldn't be making this dream move, I hope you enjoy the new box just as much as the old one. keep up all your great work the community is strong and is growing each week due to your willingness to welcome new members in like they are family 





Final two days

With the snatch covered lets look at some clean and jerks from the 69kg weight class 
Last two days at new gym any help on the weekend to move equipment please let me know if you can 
B - Cleans and Split jerks  Tekkers 

some examples of big lifters 
B - Work 3 parts of your Snatch  - Snatch Dead lift  - Snatch High pull  - Full Snatch
B - Press  tekkers 
C -Not for time
50 Air Squats  40 Arm haulers  30 Back Extension  20 Grasshoppers  10 HSPU

Easy week

Beginning today, CrossFit bournemouth WODs are following a week of DELOAD The term “deload” as it applies to your training program means to take a break from extreme training.  A training deload generally lasts one-week and is done with the following intentions in mind:
Give your body a restGive your mind a restPrevent overtrainingIncrease your chances of progressPrevent injuryIncrease motivation in gym/prevent becoming stale Many people continue to have the attitude, “no pain, no gain” or something similar that allows ego to get in the way of effective training.  Instead, we want you to think of this deload as an opportunity for recovery/restoration and to consider it a very important part of your training.  Does this mean don’t come train with us?  NO!  Come train, and continue to deepen your understanding of the movements, get more flexible, and take on a couple of goats.  We’ll still be doing CrossFit, but at a slightly lower intensity than you’re used to.

For the deload we…

Double bench mark day

Crossfit games 2012 mens Elizabeth heats B - Elizabeth 21-15-9 Cleans 60/40kg Ring Dips
time cap - 10 mins 
C - Grace  30 clean and jerks 60/40kg 
time cap 10 mins

Rest/ tekkers/ catch up

Coach B with some tips on split jerks
B - Rest day 
- catch up wod  - Split jerk tekkers  - Kipping tekkers

fashion to fitness

One for the ladies
B - Deadlift 5rm in 15 mins
C - chipper   20 deadlift @ 100/75kg 20 KB swings @ 32/24kg 20 plyo push ups 20 v-ups 20 plyo push ups  20 KB swings @32/24kg 20 deadlifts @100/75kg
time cap - 15mins
B - press
5rm in 15 mins

C - 3 rounds
5 HSPU
10 SDHP @40/30
15 lateral burpees
Please start collecting for the plane pull we will also be pulling for cancer research so if you are in Team A your pulling for John Thornton and Team 2 will be pulling for cancer research but anything raised will be split between both charities and yes the swear box will be back for the last week before the pull 
B - Back squats
5rm in 15 mins

C - 3 rounds
40 back squats 50/37.5 30 pull ups
20 STOH  50/37.5

Time cap - 10 mins

HAM Friday

Hammy going HAM 
B - 20 min time cap 
100 Double Unders  10 rounds of cindy 5 pull ups  10 push ups  15 squats  AMRAP  10 Alt KB Deadlift 32/24kg  10 Alt KB Clean 32/24kg  10 Alt KB STOH 32/24g
Lu Xiaojun of CHINA
B - Clean and jerk 3rm in 20 mins 
C - 3 rounds  20 Power Cleans 50/35kg 20 grasshoppers
B - Push jerk  3rm in 15mins 
C - 3 rounds  21 box jumps  15 STOH 60/45 9  V-ups

CrossFit makes Women Sexy

I am a woman. I CrossFit daily. My inner thighs touch. And I love CrossFit because of it.
CrossFit has completely altered my perception of women. It has proven to me that I will never again envy an incredibly frail woman for her lack of figure. It has made me care less about the pant size I wear and more about my 1 rep max snatch. And it has shown me that a woman who CrossFits has a sex appeal matched by no other.

As women, we are often taught to fit into a certain mold. At least I was. I listened to the media, looked at all the magazines and bought into the bullsh*t that told me to look a certain way. I hated myself for having cellulite, for having a big ass, and for having thighs that touched together. ARE YOU KIDDING ME? Hating myself because my thighs are close together? Give me an effing break. But that’s what I did. Hated myself. And the more I told myself all these negative things, the more I actually believed I wasn’t worth anything. Stupid, bloody stupid.
But t…

Over head fun

B - Over head squats  3rm in 15 mins 
C - 20 unbroken OH Squats 
D -  5 min AMRAP  10 K2E 10 Alt Pistols 10 Push ups
James Walsh, Cork, Ireland.
B - For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 24/16kg
40 Pull-ups
30 Handstand push-ups
time cap - 20

Rest day/ tekkers/ catch up wod

B - Catch up WOD
or 
Tekkers  - double unders  - HSPU

Weds madness

B - SDHP  3rm in 15 mins 
C - 8 min AMRAP  6  Shuttles 12 SDHP @32/24kg KB 18 Push ups
B - Push press  3rm in 15 mins 
C - 10 - 1 Push press 60/45 10 - 100 Double unders
15 min time cap
B - Front Squat  3rm in 15 mins 
C - 21-15-9 Front squat  60/45 T2B
Time Cap - 10mins