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Showing posts from 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
Clean & Jerk

Heres your chance to better your scores from the open

WORKOUT 13.1MEN - 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 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…

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.

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.

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

Last week of

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.

"Walsh" 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.
Snatch Balance 3-3-2-2-2-1-1-1-1-1 reps Post loads to comments.
team"Eva" Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups Post time to comments.

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.


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

more fun surprises
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
Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2 Post load(s) to comments.
Ten rounds, each for time of:
100 meter Sprint Rest 90 seconds

Post times for each round to comments.
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats OR "Mary"
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.
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),
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

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

Six rounds for time of:

Run 400 meters

25 Pull-ups
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. 
"Dragon" For time:
Run 5k
4 minutes to find 4 rep max Deadlift
Run 5k
4 minutes to find 4 rep max Push jerk
Pups  for time  Run 4k 4 minutes to find 4 rep max Deadlift  Run 4k  4 minutes to find 4 rep max Push Jerk 
Cats  for time  Run 3k  4 minutes to find 4 rep max Deadlift  Run 3k  4 minutes to find 4 rep max Push jerk 

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 :)
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
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.