Thursday, 31 October 2013

Rest day/tekkers

As we did with we used these days to improve on form and movement patterns whilst recovering from the previous few sessions.

todays movements we take a look back at

Kipping pull ups
kipping T2B

Tuesday, 29 October 2013

Heres your chance to better your scores from the open


MEN - includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
35kg Snatch, 30 reps
30 Burpees
60kg Snatch, 30 reps
20 Burpees
75kg Snatch, 30 reps
10 burpees
96kg Snatch, as many reps as possible
WOMEN - includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
20kg Snatch, 30 reps
30 Burpees
35kg Snatch, 30 reps
20 Burpees
45kg Snatch, 30 reps
10 burpees
55kg Snatch, as many reps as possible

Monday, 28 October 2013 recap

Quick Reminder of whats more important 

After the last month of we have seen some long WODs and we've seen lots of gymnastic movements that have tested us as athletes. The reason behind .com was to see how you found the movements and combinations along with the active rest days that they use. The general feedback that Ive had is positive, people have been able to develop there skills on the rest days to improve performance in WODs.

So looking at the above diagram we see nutrition is the most important aspect of life and sport so I will be running a Nutrition and performance day on the 9th November with xmas in mind. I will speak about the Zone approach which I have followed along side .com along with a few others. I will also speak about performance matters in terms of extras, goats how to structure your week to benefit you in recovery and specific focus on weaknesses.

The programming will continue to have rest days in the week with skill focus being number 1, I will also be using a A,B,C structure for athletes at different levels and focus due to feedback some members are looking for extra gymnastic guidance and some more strength and olympic lifting.

todays wod 

For Time

1000m Row
50 Wall balls
15 MU/30 Pull ups

Friday, 25 October 2013

Red tshirt Friday

Lets make sure we really push each other for this lovely friday WOD

Remember tomorrow we wont be running classes like normal we will be hosting the dominance WOD for us and SARUM, we will be making it a social day also so family and friends are welcome. We will be having food provided after so will be charging per head also looking to have a table of drinks in town to make a day of it. Please write your name on the sheet on the blue board 

Complete as many rounds as possible in 15 minutes of:
Row 250 meters
25 Push-ups
Post rounds completed to comments.

Thursday, 24 October 2013

get your snatch on

this will be attacked in the same way as OH squats 

Snatch 3-3-2-2-2-1-1-1-1-1 reps
Post loads to comments.

Wednesday, 23 October 2013

rest day/tekkers

heres what doing walsh would look like in the sunshine, with games star dan bailey  

Just a reminder this saturday we will be hosting SARUM Crossfit for the dominance wod wods times will be on the blue notice board, we will be having some food after along with some drinks in town.

Well done gang on smashing out a tough wod yesterday in the rain so today we will be resting and recovering ready for the next few days of training. We will be looking at shoulder range and mobility drills to fix any issues you may have.


Push jerk

Turkish get ups

Tuesday, 22 October 2013

Last week of

1LT Walsh_th.jpg

U.S. Army First Lieutenant Jonathan P. Walsh, 28, of Cobb, Georgia, assigned to the 2nd Battalion, 504th Infantry, 1st Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on April 22, 2012, in Paktia, Afghanistan, when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife Debbra, son Austin, parents Carolyn and Paul, and brother Christopher.

Four rounds for time of:
22 Burpee pull-ups
185 pound Back squat, 22 reps
Run 200 meters with a 45 pound plate overhead
Post time to comments.

Monday, 21 October 2013

Saturday, 19 October 2013


Five rounds for time of:

Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Post time to comments.

Friday, 18 October 2013

Red tshirt Friday

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Thursday, 17 October 2013


Great week of training, time to work on some more movements

more fun surprises

Wednesday, 16 October 2013

This will be scaled for those cant walk on your hands, great wod for you all to have a go at 

102.5 Deadlift, 21 reps
Handstand walk 21 meters
102.5 Deadlift, 15 reps
Handstand walk 15 meters
102.5 Deadlift, 9 reps
Handstand walk 9 meters

Tuesday, 15 October 2013

Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2
Post load(s) to comments.

Monday, 14 October 2013

Ten rounds, each for time of:

100 meter Sprint
Rest 90 seconds

Post times for each round to comments.

Saturday, 12 October 2013


Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.

Friday, 11 October 2013

Does your Air Squat look like this, I know mine doesnt yet .........

- Tabata Squat
- Max reps of Muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.
Post score to comments.

Examples Graham Holmberg 616 (22 x 28), Kristan Clever 575 (25 x 23), James Hobart528 (22 x 24), Greg Amundson 525 (21 x 25),

Thursday, 10 October 2013

I hope you are all feeling refreshed after your rest day ready for a heavy lifting day, looking for some PBs today have a plan, make sure get enough rest and go till failure 

Hang power clean 

3-3-3-3-3-3-3 reps

Wednesday, 9 October 2013

Rest day

Today we will be taking a rest day after the last two running days to recover and look into some movements, these rest days have become really positive in terms of your movements. The coaches have been giving me feedback in terms of your movements patterns and speed on your movements.

Lets keep this focus up and become even better movers so that are intensity can increase even more so making us even fitter.

The movements will be a surprise to avoid any cherry pickers from hiding from there weaker movements :) as Im sure those that attended the Hand stand session now feel more confident upside down.

see you all later

Tuesday, 8 October 2013

Monday, 7 October 2013

What a way to start the week off, joys of is that you get some wild wods. As you can see from below I have put the scales up so that you can come prepared for today. You will have a small warm up to get your blood moving so any individual prep needed please arrive earlier for this one or book in for a later class if you do not think you'll have time to prepare after work. 

For time:
Run 5k
4 minutes to find 4 rep max Deadlift
Run 5k
4 minutes to find 4 rep max Push jerk

for time 
Run 4k
4 minutes to find 4 rep max Deadlift 
Run 4k 
4 minutes to find 4 rep max Push Jerk 

for time 
Run 3k 
4 minutes to find 4 rep max Deadlift 
Run 3k 
4 minutes to find 4 rep max Push jerk 

Saturday, 5 October 2013

CrossFit - WOD 111129 Demo with Dusty Hyland and JC Nessa

Enjoy this one, see you all monday

Five rounds for time of:

5 Hanging ring extensions (right arm + left arm = 1)
5 Forward rolls
5 Backward rolls
Sots press, 10 reps

Thursday, 3 October 2013

Red tshirt Friday

Good luck to everyone competing this weekend wish I could join you but I'll be in Manchester, guys if you wanna support speak to either birdy, snatch, pipdip or pants and they can give you more details on there comp.

Enjoy and see you Monday


5 rounds

12 deadlifts
9 hanging power cleans
6 push jerks


As from last week we will be looking at some movements to try and improve you, so if they come up in a wod you have a better understanding and hopefully we can make you more efficiently 

for many of you we havent had chance to actually teach you the movements so heres your chance to learn some more cool shit 

I will however keep the movements a secret till you turn up :)

Wednesday, 2 October 2013

Great work this week guys everyone is taking in the squat tekkers and us as coaches have seen a massive improvement in your movements, we are seeing a new gym evolve with a eye on good movers and intensity. I hope you agree and keep striving for better movements. 

with your front squats today lets work that butt back and down not knees forward first 

Front Squat 

1-1-1-1-1-1-1-1-1-1 reps

Tuesday, 1 October 2013

6 rounds for time of:
Run 400 meters
25 Burpees

Set up under a target that is 6" above your reach for the burpees. Jump and touch the bar for each burpee rep.

Week starting 20th July

Class updates  Class sizes  - With the Guidelines changing we have been able to increase class sizes to 9 members starting from Monday.  - P...