Skip to main content


Showing posts from September, 2015
those of you interested in ordering a Crossfit Bournemouth SGF rope here is the link below

Oly - 20 min time Cap

Find a 1RM snatch

Metcon - Randy

75 snatches

Midline - 100 twists and 30 OH sit ups
Strength - 15 mins time cap

build to a Heavy Front Squat

Skill/ Gymnastics - 20 min EMOM

odd - 10 HSPU
even - 10 Pull ups

midline - 100 superman rocks

Oly - 20 mins Time Cap

find a 1RM clean and jerk

Metcon - 8 min AMRAP

12 Deadlifts
9 Hang power cleans
6 Push Jerks

Midline - 3 min Hollow hold
- 15 mins time Cap
build to a heavy OHS from the ground

- 16 min EMOM

Min 1 - 50 Double unders
Min 2 - 10 OH Squats
Min 3 - 50 Double unders
Min 4 - 10 TTB

- 3 min Superman hold
this is so true karen and Hannah

Still focus on strength with Gymnastics today

Pull strength

3 sets of the following

20 sec Hollow Hang
20 sec chin over bar
5 negatives
15 - 20 ring rows

Press strength

3 sets of the following

20 sec HS hold
5 Negatives
15 - 20 Push ups

Ring Drills

building shoulder stability

Oly - Snatch complex

High hang + Hang + OHS

Metcon - For time

Burpee over bar

Midline - 100 Hollow Rocks
Just a little heads up on Oct 3rd and 4th Me, Nathan, Liam, Jodi, Hannah and Karen will be competing at The Super Team cup in London at the sister event to TAG and TBC which I also competed in this year. It would be great if some of you could come up and watch and see a great event. With the fact that 3 of your 4 coaches are away competing and Joe unable to coach there will also be no classes on that weekend. I will post some bits for you to do on your own

- 20 min EMOM

odd - 10 pull ups
even - 5 Front Squats

- 100 Arm haulers

Strength phase

How do you compare ?

After a great week of deload focus and improving your movement understanding, time to enter a strength phase and get you lifting more now we have improved your engines.

Oly - Clean and jerk

high hang + hang + push jerk

Metcon - 6 min AMRAP

squat clean and jerk

Midline - 100 twists + 30 OH sit ups
Use this week to understand how far you have come and what you need to keep working on to move forward, great work guys and lets get ready for next week

Red t-shirt Friday

5 rounds not for time
resting 3 mins between rounds

20 pull ups
30 push ups
40 sit ups
50 Squats

there will be no clock and form will be the main focus


Gymnastics, as Coach Glassman says, "has no peer among training modalities" for developing the four neurological components of the ten physical skills that comprise real fitness--coordination, accuracy agility, and balance. These skills and the basic body control and complex movement patterns that gymnastics requires and develops are a critical part of full CrossFit programming, but they can seem intimidating or mysterious to those of us without a gymnastics background or specialized equipment. But it doesn't have to be that way: the basic moves are accessible to everyone on even basic equipment, with a bit of instruction, and are well worth learning 
Skills and Drills 
progressions - ball up, pass through/tucked back lever, back lever single leg, back lever straddle, back lever 
benefits - increase grip strength, increase midline strength, shoulder stability, lat strength, 
Cross-over benefits - improve pull ups, c2b, k2e, t2b,…
Oly - 20 min EMOM

1x Clean and jerk 60-80%
NB - Like monday build after 5 mins but form is still main focus 
Skill - For time  50 pull ups
Sam Briggs rowing at Regionals

There will be no 4pm class as I am on a Drivers awareness course, will be back for 5pm

Engine - For time

Row 1000m

Skill - For time

This week will be a deload week to focus more on strength and form over intensity. It has been great to see so many of you working on your squats and to see so many of you improving.
Lets keep up the good work for the rest of September.

Oly - 20 min EMOM

1 x Snatch 60-80%

NB - You can only increase your weight after 5 mins, but form is the focus

Skill - for time
50 TTB
Wishing J.R all the best as he heads off to Uni, heres a selection of things he likes and hates

A - 5 min Time Cap
30 x Clean and Jerks
3 min rest

B - 8 min AMRAP
10 pistols
15 pull ups

C - 5 min Time Cap
30 x Snatches
Gymnastic drills 
Skin the cat  TTB  Kipping TTB 
10 min EMOM  odd - 40 sec hang  even - 10 sec Hollow hold + 40 sec Push up plank
Nice simple WOD after two hard days, some strength and gymnastics


5 rounds
BW bench press
Pull ups

Happy birthday Loufit

Happy birthday LouFit thanks for a great year 
A - 8 min AMRAP

15 Air squats
9 Push ups
7 Power snatch

rest 2 mins

B - 9 min AMRAP

15 Air squats
9 Push ups
7 Power snatch

rest 2 min

C - Row 1984 meters

Happy Birthday Phat Jon

30 min AMRAP

6 Hang cleans
19 deadlifts
85 Double unders

Red t-shirt friday

todays wod is based on a british hero, we will soon be doing a charity event to raise money so watch this space

David Hart

5 rounds for time

9 Snatch grip Deadlift
6 Hang power snatch
3 Snatch balance
Today will be a twist on gymnastic thursday with an EMOM working strict movements and building the foundations covered these past few weeks

Gymnastic strength

20 min EMOM

5 strict pull ups
10 push ups
15 Squat

Team Wednesday

All this rowing threshold training should now give you an idea what you can hold for 500m, 

In teams of 4

Row 2000m (500m each)
150 TTB (athlete 1 can start once completed 500m row)
120 Hang squat cleans (can only start once all 150 TTB are completed)

Those of you who need measurements done I will be taking these today before the class starts, sorry for the delay in getting these done.

1RM Clean
1RM bench pres
1RM OH Squat