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
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
Increase your chances of progress
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
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
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.