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Showing posts from December, 2014
Enjoy the next few days being around friends and family 

Met con -

Playing cards

book in and enjoy
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

Metcon - 7 min Ladder
3 thruster

>3 reps each round

Oly - 20 RM Power clean

Strength - 3 x 2 Front Squat across


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

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

Make it happen

Oly - Hang clean and jerk

build to a heavy single


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

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
Oly tech - Clean and Jerk drills

building for better mechanics


Row - 5km for time

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
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

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

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
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

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 p…
Oly - Snatch complex

Power snatch + snatch


Row - 1000m repeats rest 3 min

Run - 800m repeats rest 3 min
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
8 rounds  20 sec work 10 sec rest 
Pull Ups  Push ups  Sit ups  Squats

Extras - 100 Arm haulers


Run - 7 min on 3 min off

Row - 7 min on 3 min off