You'll see in BOLD RED that I have changed the opening and closing hours, this will be for the next few weeks then will return back to normal. Monday - Friday
Open 7:10 am - Close 10:30am Lunch break
Open 3:30 pm - Close 8:15pm (Thursday will be 4:30pm) Saturday - will be normal
9am - 1pm Sunday - Closed
So when checking Im on the same wave length as other coaches around the world heres a statement from CrossFit Invictus head coach CJ martin coach to Josh bridges, camille leblanc-bazinet and kristin holte to name a few Always learn the strict movement before the kipping, even though strict movements are usually much harder to achieve. Why are strict reps important? Being able to do them ensures that your shoulders have the strength base necessary to support kipping pull-ups. Since there is no momentum involved, you are relying on your shoulder muscles to move the load (in this case, you) versus the inertia you create by kipping. Working towards your first kipping pull-up without a strength base (even with bands) can do some serious damage if you aren’t at your strongest. Nobody wants a torn rotator cuff, labrum, biceps, slap tear, or shoulder dislocation because they cut corners to kip. It is recommended by Invictus that men be able to perform six unbroken strict pull-ups and for women…
CrossFit Bournemouth Family from the weekend, love the guys that made the journey to support us made it easier looking up and seeing all your faces when we had to dig in deep during some of the WODs. Those of you that have done this in the past and present, as athletes its always so nice to see a friendly face when you've giving your all in a WOD to have someone say well done. You give your time up to travel to an event to watch, which means the world to us and makes us push that much harder. So I thank you all for the support you have given Athletes when they are competing.
Choose A or B
A - Muscle ups drills
false grip strength
B - 5000m Row recovery
- 3 min hollow hold
The support you give your fellow members is what makes the CrossFit community so much better than any other sports I have come across. Last weekend showed me that even when not competing each member of Team Elite gear got behind each other. It was one of the best Team comps that I have been involved in due to the positive support and care showed towards each other.
Lets carry on building a community that supports each other in class till the last person is finished, you will all experience a tough WOD during your journey and will need a helpful push and shoulder to lean on when things get tough.
Lets not forget your first WOD and how it felt to have support to the end and remember to make everyone feel the same you did that day.
Strength - Bench press
warm up- 5 @40%, 5 @45%, 5 @55%
working sets - 5 @60%, 5@70%, 5 @80%
Take a read of the above statement and ask yourself do you keep intake levels to levels that support your exercise not body fat. Have you mastered major lifts and strict gymnastic movements, do you train at an intense level or do you sandbag.
Sprints can be a great tool for increasing power out put just like weight lifting, also by working sprints into your training gets you used to moving quickly without having to worry about lifting objects
Go outside find yourself a Hill or zig zag
perform 5 sets max effort for 15sec
then switch to a flat surface
perform the follow sprints
7 x 60m - rest as needed
4 x 100m - rest as needed
2 x 150m - rest as needed
Remember there is no classes Saturday as all your coaches are away at The Super team cup, I will post a wod Saturday morning which wont affect next weeks strength cycle. If your feeling beaten up from this weeks strength its only gonna get worse as this week was bench marks
1RM Pistol (perform on both legs to see imbalance)
1RM Pull up
today will be low rep high weight focus, if the movements are hard for you spend the time improving why they are hard. So we can get you doing better Body weight movements.