Friday, 31 July 2015

Last years SID team its another year and we have new members join the core team, those that have received an email please can you bring in your £10 commitment fee. 
Qual 1 comes out this weekend strength in depth link  

Red t-shirt Friday

4 rounds

50 OH plate lunges e/l
40 Push ups
20 Pull ups
10 Hollow rocks

Thursday, 30 July 2015

In competitions you will come across different standards, today we will play with these and help you find your standard plus some hand stand skills 

HSPU Progressions 

Against wall & free standing 

Plates and Deficit 

Wednesday, 29 July 2015

Ali showing great depth even though her judge had no idea 

Strength Day

- 10 min EMOM
2 x Snatch

- Snatch High Pull
5 x 1 - increasing

- Back Squat
5 x 5 - across

Tuesday, 28 July 2015

Time to work your engine, Lets see how many of you like being in a Dark Place  

- Rowing intervals

10 x 250 m

1:30 rest or rotate through your three

- Gymnastic strength

50 strict pull ups


3 x 10 Ring rows
3 x 10 negative pull ups

- 3 min Plank

Monday, 27 July 2015

Throw back to DWF success, we are looking to build a stronger team environment and community, we have Strength in Depth coming up along with the Super Team cup which we have a team entered. By working on every aspect of fitness we will develop a broad fitness, hard work has been done on form now time to build strength. 

Team Elizabeth 

for time 
250 Squat Cleans 
250 Ring dips 

Friday, 24 July 2015

Happy Birthday Leon

Just as you asked for Leon enjoy, can't wait for your Birthday Burpees  

For Time 

42 Clean and jerks 
24 Snatches 
07 Rope Climbs 
19 OHS
73 Burpees 

Thursday, 23 July 2015

Pull ups 

Drills and progressions to improve 

Strict pull ups 
Kipping Pull Ups 
Kipping CTB

and everyones favourite 

Butterfly Pull ups 

Wednesday, 22 July 2015

CFB News letter


So the main focus from our last newsletter was Move better = Be better.
One thing that will help you get even more PB’s, make you WOD faster and get better scores is getting back to basics and really working on your technique.”

Strength Head

So with The British Champs and Wild West out of the way we can now start to go through a strength phase.
The last few months have been focused on improving your movements so that you can move faster and maintain a higher intensity. We have also been improving your gymnastic on Thursday “Rest Day” to develop skills and movements. What it is has highlighted to us coaches is a lack of midline strength on basic movements, which makes more complex movements even harder to perform.

Over the last 5 weeks I have started to add a pure strength day, this allows us coaches to work with you on your Olympic lifts and to use accessories to improve elements of those lifts. We have also been doing a heavy WOD once a week to help with strength gains whilst still improving your broad fitness levels.

Gymnastic Head

We have been using the 50 rep white board over the past few weeks to set some bench marks on common movements, these come up in work outs and comps so we need to get better at them.

Pull ups - for those of you that haven’t got a pull up yet I posted a 30 day program to follow; have you ?
If you want pull ups you need to do the accessory work to help build strength. Those of you that have 5 – 10 reps on your kipping pull ups, work on your strict pull up strength to improve your kipping numbers.
Those of you wanting to learn butterfly pull ups; ask yourself can I kip 21 pull ups unbroken, is my kip strong on my CTB and can I transfer over to bar muscle ups, ring muscle ups and even TTB. Once you have mastered your kip on these movements then you can start to learn to Butterfly. The Butterfly is more complex than the kip, but remember the kip is transferable.

HSPU and Dips – For the most of you these are bad movements as you struggle to hit 50 regular push ups. If you struggle to maintain an active midline whilst performing a push up, when you come to go upside down the lack of tricep strength will hold you back. Look at all your pressing movements and ask yourself do I move well and what’s stopping me moving better.
Competition Update

The British champs  

Coach FON took top 20 but had to retire from the final due to a calf strain.
He maintained top 25 finishes on the met-cons but suffered two bad finishes on the running WODs. He also took a 7th on Fight Gone Bad, which was his best finish of the weekend.

Hannah performed great on her 1st individual comp and took loads away from the weekend to focus on. She made the top 40 cut and finished 33rd with a well rounded performance.

Wild West

We had 5 teams entered, which was joint highest with CrossFit Cheltenham. It’s fantastic to see so many of you looking to compete.
I have spoken to most athletes in class or by text and email, to see how they did and what they have taken away from the weekend. Most comments have been positive and given drive to now want to work weaknesses.

Now for those looking to take competing to the next level you need to start looking at this table and see if you can make any improvements to any of areas listed on the left. I do this myself after each competition. My biggest change was moving to pre made meals to ensure my food is planned out each day.
Make sure you met-con and that your getting the required stimulus from the WOD through intensity levels.
Turning up to Thursdays gymnastics class to work skills as these will help a broad range of movements not just gymnastics.
Weight lifting is affected by mobility; are you doing the required mobility before lifting load to improve movement patterns and turning up on Saturdays to work lifts or kb accessory drills with Joe.

Feedback and Suggestions

My door is always open if not drop me an email and I’ll try my best to answer your questions or listen to your thoughts.

Was great to see so many of you head up to Wild West time to build some strong all round teams 

Team WOD 

100 cal row 
100 HSPU 
100 cal row 
100 burpees 

Tuesday, 21 July 2015

Strength Day

- Snatch
7 x 2

- Snatch Grip Push press
5 x 2

- OH squat
5 x 2

Monday, 20 July 2015

- Lynne

5 rounds

Max Reps BW bench press
Max Reps Pull ups

rest as needed

-  3 attempts

Max effort L-sit hold

Friday, 17 July 2015

Wednesday, 15 July 2015

Gymnastic Skills


Head stands - Hand stands - HS walk

Hollow hold - L-sit holds

Old school gym photo from the old gym 


250 Thrusters
250 Pull ups

Tuesday, 14 July 2015

Last years strength in depth team, we will be looking for another team for this years comp. Please email me if you are interested in representing the gym and wanna be considered. 

Met con/ Skills - 21 min EMOM

min 1 - 10 KB Swings
min 2 - 10 TTB
min 3 - Row 20/15 cals

Skill - Rope climbs
10 x 1

Monday, 13 July 2015

Synergy in PP3

With the weather being so hot are you getting the correct nutrition down you, with everything on the market I believe you need Purepharmas Pure - 3 more than anything. I have been taking this product for some time now and it has reduced my soreness and helped me sleep better at night after long days. You can spend all the money in the world on pre work out supplements but if your not helping your body recover with essential nutrients and micro-nutrients your affecting so many health factors. 

PurePharma-3 simply addresses the three main deficiencies in Western diets, providing  high-dose vitamin D, omega-3 and magnesium, in addition to zinc and vitamin B6 that is designed to be easily absorbed. The combined elements of PP3 work collectively to boost the healthful effects of each other, as well as to help the absorption and function of other nutrients obtained from food.

Strength Day 
Clean and jerk

- 10 min EMOM 
1 x clean and jerk @80%

- Front Squat 
3 x 3 heavy 

- Press 
3 x 3 

Friday, 10 July 2015

Red T-shirt Friday

Please ensure you book in for tomorrows In - house comp I need to plan the heats and sort prizes out for the winners 

In Partners complete the following

- 10 min Window

Find a 1RM Power snatch

score is combined weight

rest 3 mins

- 10 min Window

Find a 1RM Snatch balance

score is combined weight,

rest 3 min

- 10 min window

Find a 1RM snatch

score is combined weight

Thursday, 9 July 2015

Birdy Boy

26 min AMRAP

19 Air Squats
89 Double unders

Wednesday, 8 July 2015

Please book in for this Saturdays In-House comp 

Just a reminded we use cleans to build explosive power, not slow movements

Strength day


10 x 1 Squat clean - building load, form focused

5 x 1 Front squat - building

5 x 1 Split jerk

Tuesday, 7 July 2015

Rowing intervals

5 x 500m

4 mins rest, so max effort rows


50 ring dips

Monday, 6 July 2015

Met-con - Hulk Hogan

Every 2 min for 20 mins

3 muscle ups
5 P.cleans
7 burpees

record slowest round

Friday, 3 July 2015

Metcon - For time

3 rounds
Run 500m
21 thrusters

Skill - for time
50 pul ups

Thursday, 2 July 2015

Wednesday, 1 July 2015

Metcon - 18 min AMRAP
15 box jumps
12 push press

Skill - For time

Class Update

Evening all  Changes in location  As I posted on SugarWOD/Facebook group, we will be moving back to the gym car park as from Monday 29th Jun...