Thursday, 30 April 2015

Wednesday, 29 April 2015



Great week so far guys so many of you are taking on what us coaches are saying and improvements have been noticed those not doing the extra mobility will soon be found out and overtaken

Met-con - for time
1000m Row

Oly - 10 min EMOM

2 x Power clean + Push Press

Strength - Press

2 x 10

Tuesday, 28 April 2015


In a few weeks time I will be teaching this technique of running to save your bodies from falling apart, by improving your technique to run you will reduce over worked muscles like calfs, quads and hips. Instead you will use gravity to move you along stay tuned for a running seminar 

Met-con - 20 min AMRAP 

5 CTB
10 OHS 
15 burpees 
200m Run 

Skill - Wall Walks 

Monday, 27 April 2015


Met-con/oly - Qualifier 2 British champs 

any weight may be selected 
Minute 1: 7 box jumps then 2 snatches
Minute 2: 7 box jumps then 2 snatches
Minute 3: 7 box jumps then 2 snatches
Minute 4: 7 box jumps then 4 thrusters
Minute 5: 7 box jumps then 4 thrusters
Minute 6: 7 box jumps then 4 thrusters
Minute 7: 7 box jumps then 6 cleans
Minute 8: 7 box jumps then 6 cleans
Minute 9: 7 box jumps then 6 cleans
The score for the workout is total barbell reps x weight 

Strength - Over head squat 
2 x 10 

Friday, 24 April 2015

throw back to our Easter throwdown, we will be hosting a bring a friend along day comp soon so get thinking who you can bring along 


Met-con - 3 rounds
30 squat cleans
30 HSPU
run 800m

Skill/strength  - 10 min EMOM
odd - 1 length HS walk/3 wall walks
even - ME strict pull ups

Thursday, 23 April 2015



Gymnastics - New skills

- Bar muscle ups

- Iron Cross

- Air Squat

Wednesday, 22 April 2015

Morning crew getting after it 


Met-con - 5 rounds
30 sec burpees
30 sec rest
30 sec DB snatch
30 sec rest

Oly - 10 min EMOM
2 x squat clean and jerk

NB - same weight as two weeks ago

Strength - Press
5 x 5

Tuesday, 21 April 2015



The bodyweight legend Chris spealler mid way through Angie

Met-con - Angie
100 pull ups
100 push ups
100 sit ups
100 squats

Skill - 3 min AMRAP
me double unders

Monday, 20 April 2015



Met-con - RX - 5 rounds of:
5 deadlifts 90/60kg
10 bar facing burps

or Scaled (aka PUPs)
5 rounds of:
5 deadlifts 70/45kg
10 bar facing burpees

Oly - 10 min EMOM
2 x Power Snatch (same weight)

Strength - Over head Squat
5 x 5 

Friday, 17 April 2015



Met-con - For time

500m Run
21 Clean and jerk
500m Run
15 Clean and jerk
500m Run
9 clean and jerk

Skill - L - sit
3 x 30 sec

Strength - Deadlift
7 x 3

Thursday, 16 April 2015

Wednesday, 15 April 2015



Met-con - 21-15-9
Hang snatch
TTB

Oly - 10 min EMOM
1 x Power clean + push press

Strength - Press
7 x 3

Tuesday, 14 April 2015



take a look at some difference grips, today we will be working the false grip

Met-con - 20 min EMOM

odd - Max effort HSPU
even - 30 Double unders

Skill - 10 min EMOM

odd - 3 x  Strict Muscle ups or 5 ring dips
even - 10 KB swings

Monday, 13 April 2015


Pat barber

Met-con - 8 min AMRAP
5 pull ups
10 push ups
15 Squats

Oly - 10 min EMOM
1 x snatch @65%

Strength - OH Squat
3 reps - heavy

Sunday, 12 April 2015

Cycle 3 - Gymnastic focus


Past 4 months 

So the CrossFit Open 2015 has brought awareness of new weaknesses and positive gains on strengths. The nature of the “sport of fitness” each year gets harder and gymnastic movements get more advanced. There is only so much you can do with barbell based movements, you can either do a Snatch or Clean and Jerk or you can’t due to poor movements mechanics (press, squat, deadlift). Gymnastically, many of us (me included) have not spent enough time on basic movements which was highlighted in the open. 

Remember the 3 Headed Monster 

When looking at yourself ask 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 good work capacity and a good skill set you’ll do well at comps due to the nature of the them. But remember, you need to get into the competitions 1st

If we now add 2 more aspects of fitness to our monster…

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 every day, just by turning up your beating that choice to go home and chill or 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 4 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 a 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. 

The new phase will look similar to before with a slight change on Thursday.  

Monday –       Metcon 
                        Oly Drills  
                        Strength 
Tuesday -       Metcon 
                        Skill 
Wednesday -   Metcon 
                        Oly Drills
                        Strength 
Thursday -     Gymnastic drills  
                        Recovery 
Friday -          Metcon 
                        Skill 
                        Strength 
Saturday -     Team Metcon
                        Oly heavy 

Sunday -         Rest Day


*Break down on the above meanings;

Metcon – Development of engine is the number 1 goal for everyone; metcons will always come 1st but will start earlier to allow for coaching on skills, oly and strength movements. Due to the nature of the competitions we are tested on metcons not 1RM. 

Oly Drills – During these sessions we will look at working with a lighter load but drilling good form and building good movement patterns before working with heavier loads. I find these great for building stability and speed before going back to heavy lifting, there’s also less stress on your joints allowing you to maintain high volume of training. 

Strength – You don’t need to be super strong to compete and do well in comps, 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, TTB always come up in competitions. But they are also a great way to improve general fitness.

Volume Vs Intensity – To improve focus on intensity and quality of training. Not increasing volume to decrease in quality of movements to build muscle memory.  

Friday, 10 April 2015



Met-con - Coe

10 rounds
10 thrusters
10 ring push ups

Strength - Pull ups
1RM

Thursday, 9 April 2015

Wednesday, 8 April 2015



Met-con - 6 min AMRAP
10 STOH
30 Double unders

Oly - 10 min EMOM

1 x squat clean and jerk @65%

NB - focus on speed under the bar

Strength -  Ring Dips
1RM

Tuesday, 7 April 2015



Great turn out on Saturday lets keep up the good work

Met-con - 3 RFT
30 wall balls
30 pull ups
500m Run

Skills - EMOM

1st min - 3 wall walks
2nd min - 30 sec list hold
3rd min - 30 sec superman hold

Thursday, 2 April 2015



Gang please remember to book in for saturdays Comp so I can plan prizes, treats oh and WODs

There will be 3 WODs, using strength, endurance and gymnastics for those who will be going at Cats and Pups there will be scaled options so everyone can play plus its a great social event

Todays WOD

Partner Arnie

21 turkish get ups
50 KB swings
21 KB OH squats
50 KB swings
21 KB OH squats
50 KB swings
21 turkish get ups

I will scale the KB OHS will barbell OH squats for those that need it.

Wednesday, 1 April 2015



Don't forget Saturday we will be having a mixed ability comp on Saturday for everyone to take part in followed with a social in town

Met-con - 5 min Ladder
3 SDHP
3 TTB

Oly - Snatch
20 RM

Strength - Push Press
1 RM

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