Tuesday, 31 July 2012


B - Split Snatch

C - 21-15-9
hang split snatch @ 40/30
OH sit ups @ 15/10

Monday, 30 July 2012


B - 3 points of a clean 
20 mins 

C - 10 min AMRAP 

10 Hang cleans 60/45
10 Burpee strip jump 
10 v-ups 

Sunday, 29 July 2012

Welcome to the new gym

B - CrossFit Totals 

1rm Press 
1rm Back Squat 
1rm Deadlift

Thursday, 26 July 2012

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 

Wednesday, 25 July 2012

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 

Tuesday, 24 July 2012

some examples of big lifters 

B - Work 3 parts of your Snatch 
- Snatch Dead lift 
- Snatch High pull 
- Full Snatch

Monday, 23 July 2012


B - Press 

C -Not for time
50 Air Squats 
40 Arm haulers 
30 Back Extension 
20 Grasshoppers 

Sunday, 22 July 2012

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 rest
  • Give your mind a rest
  • Prevent overtraining
  • Increase your chances of progress
  • Prevent injury
  • Increase 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 week to really be effective, you need to deload entirely.  This means across all aspects of your training schedule.  A deload in training intensity does not mean you should increase intensity of activities outside the gym.  For example: for the next week we will be asking you to deload on strength and conditioning efforts at CFB.  Workouts are not as hard as you’re used to, and because you don’t feel like you got anything from your training you decide to increase the volume/intensity of your activities outside the gym, thus not really deloading.

If you’re deloading correctly, you’ll feel very refreshed and ask, “That’s it?”  Don’t over think this and second guess yourself. Like Jim Wendler has stated on deload weeks, “You won’t get weaker during this period. If you do, it’s all in your mind.” Training is a long-term progression and should be planned with periodic recovery weeks that help prevent injury and constant overreaching or chronic fatigue.

Do this right and you’ll be on your way to feeling great, breaking records, and asking yourself, “Why the heck haven’t I been doing this before?”

B - Front Squats 

C - 2 mins Max Effort 
Strict Chin ups 
Rest 1 min
D - 2 Mins max effort 
Push ups 
Rest 1 min
E -  2 Mins max effort 

Thursday, 19 July 2012

Double bench mark day

Crossfit games 2012 mens Elizabeth heats
B - Elizabeth
Cleans 60/40kg
Ring Dips

time cap - 10 mins 

C - Grace 
30 clean and jerks 60/40kg 

time cap 10 mins 

Wednesday, 18 July 2012

Rest/ tekkers/ catch up

 Coach B with some tips on split jerks

B - Rest day 

- catch up wod 
- Split jerk tekkers 
- Kipping tekkers

Tuesday, 17 July 2012

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  

Monday, 16 July 2012


B - press
5rm in 15 mins

C - 3 rounds
10 SDHP @40/30
15 lateral burpees

Sunday, 15 July 2012

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

Thursday, 12 July 2012

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 
10 Alt KB Deadlift 32/24kg 
10 Alt KB Clean 32/24kg 
10 Alt KB STOH 32/24g

Wednesday, 11 July 2012

B - catch up WOD  Or  Tekkers  - back levers  - snatch balance

Tuesday, 10 July 2012

Lu Xiaojun of CHINA

B - Clean and jerk
3rm in 20 mins 

C - 3 rounds 
20 Power Cleans 50/35kg
20 grasshoppers

Monday, 9 July 2012


B - Push jerk 
3rm in 15mins 

C - 3 rounds 
21 box jumps 
15 STOH 60/45
9  V-ups

Sunday, 8 July 2012

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 then CrossFit popped into my life. I instantly looked up to women for snatching 95lbs and doing muscle ups so effortlessly. I didn’t care about what they were wearing. I didn’t give a sh*t about the lack of makeup they wore. And I sure as hell didn’t give a f*ck about their inner thighs touching.
These Crossfit women changed my life. Just by working out. If that ain’t f*ckin epic, I don’t know what is.

But seriously, being a woman is pretty cool in itself, but being a strong CrossFit woman is wicked cool. We get to prove to ourselves daily that nothing scares us. We walk into our CrossFit gym with a glowing confidence, all because we know that when we hear “3..2…1…GO” WE are the ones in control of that moment. WE are the only thing standing between us and that barbell. And WE have the capability of changing our own lives, right then and there. And that’s some pretty powerful sh*t.
As women, every workout we do leads us in a better direction. A stronger one. A direction that is filled with empowerment and proof that we can conquer anything. I pick up a barbell trying to PR on my back squat, and my entire day is changed from that single moment. That moment, of feeling the weight on my back, having the confidence to break below parallel, and KNOWING I will succeed. I will be stronger than yesterday. And I will fight what the media and pop culture says is “beautiful”. I will refuse to listen. And I will create my own vision of what sexy is. Because my strength is what will make me feel sexy. And I will be damned before I let anyone tell me that my inner thighs touching is unattractive.

CrossFit changes lives people. It gives us drive, gives us focus, and it gives us a purpose. And as women, we strive for a purpose. We yearn for something greater than what we have, something greater than what we were given. Our workouts give us something to look forward to everyday. They prove to us that we can pretty much grow muscles in our armpits if we put our mind to it. We sweat. We bleed. We cry. We heave. We say “That was the worst wod I’ve ever done” then follow up the next day saying the exact same thing. AND WE KEEP DOING IT. We put ourselves through physical pain, daily, just to figure out what our purpose is. I know what my purpose is….to grow them thighs so I can squat more. Boom.
What’s your purpose?

Juli Bauer is a regular contributor to Again Faster and the sole author of PaleOMG. She coaches at CrossFit Broadway in Denver, CO. Photo of Camille Leblanc-Bazinet courtesy of Patrick Cummings.

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  

Thursday, 5 July 2012

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 

Tuesday, 3 July 2012

Weds madness


3rm in 15 mins 

C - 8 min AMRAP 
6  Shuttles
12 SDHP @32/24kg KB
18 Push ups

Monday, 2 July 2012


B - Push press 
3rm in 15 mins 

C - 10 - 1
Push press 60/45
10 - 100
Double unders

15 min time cap

Sunday, 1 July 2012


B - Front Squat 
3rm in 15 mins 

C - 21-15-9
Front squat  60/45

Time Cap - 10mins

Survey Results - 10th Aug 2020

  Quick review of survey sent out the other week.   Programming has been shifted to ensure we cover Olympic lifting both as a main focus and...