Friday, 26 December 2014

Thursday, 25 December 2014

Happy Christmas Day

I hope you are all enjoying your family time

Today xmas WOD

150 burpees for time

Wednesday, 24 December 2014

Enjoy the next few days being around friends and family 

Met con -

Playing cards

book in and enjoy

Tuesday, 23 December 2014

Metcon - 15 min AMRAP
9 Deadlift
12 push ups
15 box jumps

Skill - Wall Balls

3 x 10 Unbroken @heavier ball

4 x 25 Unbroken normal load

Monday, 22 December 2014

Metcon - 7 min Ladder
3 thruster

>3 reps each round

Oly - 20 RM Power clean

Strength - 3 x 2 Front Squat across

Saturday, 20 December 2014


12 days of Xmas

1, 1-2, 1-2-3, etc etc

100m Run
3 Burpees
5 Grasshoppers
6 Pistols
7 Pull ups
8 Jumping lunges
9 Box jumps
10 Push ups
11 Sit Ups
12 Squats

Friday, 19 December 2014

Saturdays WOD will be a fun WOD

Met-con - Team WOD

5 rounds
200m Run
25 push ups

Skill - CTB ladder
1, 2, 3 etc 10

if you fail complete 60 reps in total

Strength - Deadlift
1 rm

Thursday, 18 December 2014

Make it happen

Oly - Hang clean and jerk

build to a heavy single


Row - 30 min time cap
30 sec on 30 sec off

Wednesday, 17 December 2014

6 week challenge

Starts 5th Jan - 16th Feb 2015

Anyone looking to measure changes and see differences over the year.

Whats involved 
On the 5th Jan 2015, coach Martyn will take members measurements from 4 places on the body and retest on the 16th Feb. I will only allow a 1 day window from these two dates to ensure its a fair reading. The winner will receive some prizes and PT package.

How its different
Those who commit to the 5th Jan 2015 will get another 4 measurement during the year to ensure you keep on track.

TBC April, TBC June, TBC Aug, TBC Oct

We will also track who has made the most improvement over these dates and prizes will be had for those who improve the most. This is the 1st time we have offered a years worth of measurements for one price.

What else

Over the year we will offer nutritional seminars with support from Kratos, Purepharma and other local nutritionist offering some guidance on supplements and diet planning to aid you.



Met-con - Isabel
30 x Snatch

Strength - 1RM Press

Tuesday, 16 December 2014

Met-con - 7 min ladder
3,6,9,12, etc

Skill - 10 min EMOM
odd - 50 Double unders (unbroken)
even - 30 sec plank hold


Row - 10 x 250 meters

Monday, 15 December 2014

Xmas and New year closing times

Saturday 20th - 930 class fancy dress WOD only
Mon 22nd Dec - Normal hours
Tues 23rd Dec - Normal hours
Weds 24th Dec - 730am and 9am (30 people)
Thurs 25th Dec - Closed - WOD to be posted
Fri 26th Dec - Closed - WOD to be posted
Sat 27th Dec - 930 turkey blow out

Mon 29th Dec - Mon 5th Jan - We are closed for maintenance work

During the festive period I will post WODs to do at home and keep an eye on twitter and Facebook for organised bike rides and runs use this time to recover and mobilise for start of Jan. Lets have more of the same come Jan 5th 2015 as this year has been an amazing year.

Met-con - 3 rounds
500m Run
21 Wall Ball
12 TTB

Oly - 1RM Snatch

Strength - 1RM Back Squat

Friday, 12 December 2014

We are closed 
Saturday due to 
Strength in Depth 

If you dont have your own rope yet buy one or ask santa as you will be doing a lot of double under practice

Metcon - 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
2 - 4 - 6 - 8 - 10 - 12 - 14 - 16 - 18 - 20
Pull ups

Skill - 300 double unders
20 vups every time you break

- nope this will be scaled

Strength - 10 x 3 Back squat

Thursday, 11 December 2014

Oly tech - Clean and Jerk drills

building for better mechanics


Row - 5km for time

Wednesday, 10 December 2014

Good luck


We have a pre wedding wod today for this lucky man, his name is Kriss and will be getting married to Polly today  

Met con - 4 rft
10 SDHP 
10 TTB 
10 push press 
10 Hang power snatch 

Strength - 1 RM Front squat 

Tuesday, 9 December 2014

what a good pull from the floor looks like

Metcon - 4 RFT
5 Power clean
200m run

Skill - kipping and bounding

- for time
60 pull ups

- For time
60 box jumps

Endurance WOD

20 min EMOM
odd - 15/10 cal row
even - 15/10 burpees

Monday, 8 December 2014

New programming starts today

Thanks for making Saturday night, such a great turn out. Lots of drinking and fun, for those that couldn't make it you missed a funny night !

Awards went to the following;

Coaches most improved

Coach FON award - Jon Ruscoe
Coach GI Joe - High tower
Coaches Birdy/Snatch - Nick Hawker

Community Spirit Award - Chatty

We also welcome back Nathan Bird who will be joining the coaching team once again after some time away coaching in the far east.

Metcon - 5 min AMRAP
10 Burpees
15 Thrusters
20 C2B

Oly - 1 RM Hang Snatch

Strength - 1 RM OH Squat

Saturday, 6 December 2014

Team Saturdays

Met-con - In partners - Ensure you book in

800 m Run
30 cleans
30 Bar facing burpees

Oly lifting - Focus will be on 1RM snatch today

Friday, 5 December 2014

Team Wod will be a fun one tomorrow 

WOD - 15 min AMRAP
12 Deadlift
10 hang power cleans
1 rope climb  

midline - 3 min plank

Gymnastic - DHSPU
5 x 5

Strength - Deadlift
3 x 10

Thursday, 4 December 2014

Changes from next week

Programming Philosophy

Whilst playing rugby at a high level and gaining a degree in Sport Studies, I have since completed several other qualifications in strength and conditioning and various CrossFit courses.
However, my communication skills on programming aren’t the best; so here it goes.

After gaining some feedback from members and watching how classes run these past 4 years, I thought it would be best to give you an insight into the head of coach FON.

As we all know and love CrossFit, it tests our strengths and weaknesses and makes you want to come back for more. We have all been there, looking for that extra 5-10kg PB on our lifts because it makes us feel like we are getting better. But, have we ever thought that a PB has come from an increase in mobility or the ability to squat or press efficiently… that has lead to the increase in a 1rm snatch or clean & jerk.

Past 6 months

Since the last open WODs back in march I have made it my mission to increase basic strength through programming strength on Monday, Wednesday and Fridays. I have also tried to program in gymnastic strength work on Monday, Tuesday, Wednesday and Fridays to enable a higher amount of reps during WODs through the help of kipping. With the endurance classes on Tuesday and Thursday those that want do well in CrossFit needed to build work capacity, that comes from hours spent building an engine to move for a set amount of time and work outside you’re comfort zone.
Those of you who struggle with gymnastic based movements like Pull ups, HSPU, dips and TTB have had a gymnastic class there to improve such skills.

3 Headed Monster within CrossFit  

When looking at yourself ask your self this; if I was a three-headed monster would all three of my heads be the same size?

The conditioning head – Fitness is a measurement of work capacity, the ability to move any load for a set duration of time i.e. 4-20mins.

The skill head – No matter how strong or fit you are, can you perform high volume of unbroken reps of the following – Muscle ups, pull ups, CTB, ring dips, HSPU, double unders?

The Strength head – Assuming you have a good work capacity and a good skill set, you’ll do well at competitions through having a good 1RM. But remember, you need to get to there first!

If we now add 2 more aspects of fitness to our monster and say you need;

Mobility – Enables you to move efficiently and fast with minimal risk of injury, thus allowing for an increase in volume. But it’s down to YOU

Mental grit – This is developed everyday just by turning up, your beating that choice to go home and chill and avoid a movement that you hate.
Instead you are choosing to develop a poor skill, increase mobility and become a better person.

Now look back on the past 6 months and think to yourself; have I followed the white board, could I have done more mobility, could I have focused on getting lower in squat and moving better? If so, would I be a better athlete now.
I ask myself this question after every qualifier I do and the answer is always the same. Stop working on strength and develop my engine and skill set.

All that being said we are now going into a new phase come January.
December is a tough month to make changes with Christmas parties etc but I will give you a feel for it over the next few weeks.

The new phase will look something like this below:

Monday –    Metcon
              Olympic Lifting (heavy)

Tuesday -    Metcon

Wednesday - Metcon

Thursday -   Olympic Lifting Technique

Friday -      Metcon

Saturday -   Team Metcon
              Olympic Lifting (heavy)

Gymnastic classes will no longer run, with the coaching in class taking over on skilled movements/gymnastics.

Endurance will still be posted for those that want to carry on working their engine.

Break down on the above meanings;

Met-con – Development of our engine is the number 1 goal for everyone. Met-cons will always come first, but will now start earlier to allow for coaching on skills, Oly and strength movements. Due to the nature of the competitions, we are tested on met-cons not 1RM.

Olympic Lifting - You’ll see heavy and technique, that’ll be the focus on that particular day. Both are just as important as one another, with focus on safety of the lift against 1RM.

Strength – You don’t need to be super strong to compete and do well in competitions. I’ve learnt this the hard way… Most events have moderate load, so improving strength at the loss of fitness isn’t a good idea.

Skill – Developing particular movements is key; box jumps, pull ups, double unders, muscle ups and TTB. These always come up in competitions, but they also help to improve general fitness.

Volume Vs Intensity – To improve focus on intensity and quality of training, rather than increasing volume to decrease the quality of movements, which builds bad muscle memory.  

Oly - Snatch complex

Power snatch + snatch


Row - 1000m repeats rest 3 min

Run - 800m repeats rest 3 min

Wednesday, 3 December 2014

WOD - Partner wod

15 - 12 - 9
box facing burpee box jumps overs
200m run
- then partner runs
12 - 9 - 6
box facing burpee box jumps overs
200m run
- then partner runs
9 - 6 - 3
box facing burpee box jumps overs
200m run
- then partner runs

Extras - ring dips
5 x 5

strength - Press
3 x 10

Gwod -

Skill - rope climbs

wod - 5 rounds
1 rope climb
5 hspu
10 burpees

Tuesday, 2 December 2014


8 rounds 
20 sec work 10 sec rest 

Pull Ups 
Push ups 
Sit ups 

Extras - 100 Arm haulers


Run - 7 min on 3 min off

Row - 7 min on 3 min off

Monday, 1 December 2014

WOD - 8 min AMRAP
10 burpees
20 grasshoppers

Extras - pull ups
5 x 5

Strength - back squats
3 x 10 reps

Gymnastic class -

Skill - rope climbs

wod - 5 rounds

1 Rope climb
10 burpees

NB - scale options available

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...