Most improved athletes Male and Female

Starts - Jan 7th 2013 

Duration - 6 weeks 

Entry Fee - £10

How it works - You'll be measured for body stats before and after the 6 weeks, will perform the major lifts for 1RM and max effort.

Objective - Loose the most body Fat, Increase in Olympic lifts, Strength and Body weight movements. 

The winner will be the Athlete that shows the biggest improvement in Health and Fitness, open to anyone who's up for a challenge. 

Prize - Will be a cash prize along with some 1to1 personal training with a coach of their own choice 

Final Hero WOD for 2012

What will you be wearing this Sunday

Last hero WOD for 2012 lets make this a good one and everyone finish within the time cap, two movements, full body work out to finish you off before Xmas. Remember we have xmas social WOD sunday starts at 1030 gym will be open from 10am, Xmas fancy dress followed by nandos and xmas jumpers lols 

 

B - Gator 

8 rounds for time 

5 front squats @185/125

26 ring push ups 

20 min time cap

Rest Day = Mobility remember that

Causes of Overtraining

The most common causes of overtraining are quick increases in frequency, intensity, or duration of training sessions, or a combination without the necessary recovery. Runners who increase the frequency of their interval training sessions, runners who are simply running too many races, and runners who suddenly increased mileage too quickly are at risk for experiencing signs and symptoms of overtraining.

Signs of Overtraining 

Here are some signs of over-training.  If you feel some of these, please let me know and we can discuss some approaches, because trust me, it is NOT FUN!

• Washed-out feeling, tired, drained, lack of energy
• Mild leg soreness, general aches and pains
• Pain in muscles and joints
• Sudden drop in performance
• Insomnia
• Headaches
• Decreased Immunity (increased number of colds, and sore throats)
• Decrease in training capacity / intensity
• Moodiness and irritability
• Depression
• Loss of enthusiasm for the sport
• Decreased appetite
• Increased incidence of injuries.

*Symptoms taken from http://sportsmedicine.about.com/cs/overtraining

Overtraining Recovery Strategies

The first step to avoid overtraining is to monitor yourself for the symptoms listed above, and react immediately should they appear. Start by taking three to five days of complete rest or very reduced activity, or more if you’ve had symptoms for a while. If you’ve overtrained for several weeks, plan on taking 10 to 14 days off from training. We at CrossFit Bournemouth plan rest days on Thursdays and Sundays for a reason to allow us time to recover and perform better, increase performance, increase results. 

 

B -Rest Day 

Tekkers 

MOBILITY !!!!!!

For those that dont know where we came from to what extra space we have these days 

B - Danny 

20 min AMRAP 

30 Box Jumps @24/20

20 Push press @50/35

30 pull ups

For those looking to improve back position on snatch and cleans take a look at this

B - Coe 

10 rounds for time 

10 thrusters @40/30

10 ring push ups 

Time Cap 20 mins 

NB - RX standards rings must be under pull up bar and just off the floor to count  

Hero Week watch out

Take a look at this and remember its ok to break up the movements as long as your straight back on the Bar this can be done in sub 12mins 

B - Bradshaw 

10 rounds 

3 HSPU 

6 Deadlifts @ 100/70

12 Pull ups 

24 Double Unders 

Time Cap 30 mins

Ham friday sees a return of this cheeky number

 

 

Remember Xmas Fancy Dress WOD will be Sunday 23rd Dec followed by some drinks and Nandos trying to sort bulk order so please confirm your space ASAP 

B -Rolling Clock

Grace 

for time 

30 x Clean and jerk @60/45 

Rest 2 mins 

Annie 

For time
50 - 40- 30 - 20 - 10
double unders  

sit ups 

Rest 2 mins  

Isabel 

For time 

30 x Snatches @60/45

Rest Day

B - Rest day 

Catch up WOD 

Tekkers

B - Chelsea
EMOM for 30 min
5 pull ups
10 push ups
15 squats

take a look at the form on the top guys as they hit Elizabeth at this years games  

B - Clean and Ring tekkers

C - Elizabeth
21-15-9
clean 60/45
ring dips

Guys Xmas party will now either be 14th or 15th Dec but need a confirmation of what dates suits people 

B - Jackie
1000m row
50 thruster 20/15
30 pull ups

 

B - Mary
20 min AMRAP
5 HSPU
10 1 legged squats alt
15 pull ups

sleep is the key 

B - Rest day 

tekkers 

catch up

happy birthday snatch

Happy birthday Snatch thought I would give two movements you love 

B - Amanda
9 - 7 - 5
muscle ups
snatch 60/45

Happy birthday Candice

 

 Happy birthday Candice thought you might like these two movements :)

B - Nancy
5 rounds
400m run
15 OH Squats 40/30

Christmas fun

 

What better way to see out the end of the year and celebrate 2 years of CrossFit Bournemouth with a month of Benchmarks ........ ENJOY 

N.B - Make sure you make notes of your times and weights to refer to later on next year 

B -  Barbara
5 rounds

20 pull ups
30 push ups
40 sit ups
50 squats

rest 3mins