Monday, 30 November 2015


Sid 15 team after day 1, we finished 23rd overall and everyone smashed it. Big shout out to everyone who made the trip up to watch was great having you guys around. Lets keep building what is turning into a great community and bring on the 19th December for the partner throwdown, more details to come. 

Strength - Press 
Warm up sets - 5 @40%, 5 @45%, 5 @55%
working sets - 5 @70%, 3@80%, 1+@90%

For those who have registered for TAG heres Qualifier 1, heres your 1st attempt with an option to retest thursday 

WOD - Death by Front Squats 
EMOM 5 burpees follow by a Front Squat 
min 1 - 1 front squat 
min 2 - 2 front squats 
etc etc 

keep going until you can't complete your front squats in the min 
Score is total weight lifted (weight x reps) - every rep counts!




Friday, 27 November 2015




WOD - Bench mark

Barbara
5 rounds

20 pull ups
30 push ups
40 sit ups
50 squat

3 min rest after each round

Thursday, 26 November 2015



Gymnastic/skills - TTB

- Today we will look at the TTB, I will go over some drills to make them easier

Major areas to look at - Lat activation, hip flexion, grip

GHD sit up intro - if used correctly will aid kipping

Back ext and flexion intro - building a stronger lower back and increasing glute activation

Engine - 20 min Row
25 s/m pace

Wednesday, 25 November 2015




Strength - Back Squat

warm up - 5 @ 40%, 5 @45%, 5 @55%
working set - 3 @65%, 3 @75%, 3+ @85%


WOD - for time 
9 cleans 
20/10 pull ups 
7 thrusters 
15/7 CTB 
5 clusters 
7/4 Bar muscle ups 

Endurance 

Row/Ski/run - 4 x 1000m rest 2 min  

Tuesday, 24 November 2015


This weekend sees Team CrossFit Bournemouth head to Bath for SID 15, follow how the team gets on via twitter @Crossfitbmouth for the latest news 


Oly - Power snatch

6 x 3 TnG

WOD - Team
150m row
12 down ups


Endurance - Tabata
Ski/run - 8 rounds
20 sec work, 10 sec rest

Monday, 23 November 2015


Go dark 


Strength - Press 

warm up - 5 @ 40%, 5 @45%, 5 @55%
working set - 3 @65%, 3 @75%, 3+ @85%


WOD - for time 
21-15-9
Back Squat 
TTB 

Endurance 

Take a longer warm up than normal, work some skills on your chosen movement and mobilise 

Row/Ski/run - Tabata cals, this should be all out sprint  


Friday, 20 November 2015

Red t-shirt Friday



Due to the events that happened last Friday, Ive put together a little WOD for us to remember the fallen.

13 November 2015
People killed 129

13 min AMRAP

11 HSPU
11 Front Squats
11 Pull ups
11 Back squat

Cash out - 129 double unders

Thursday, 19 November 2015



Gymnastic - Muscle up focus

Chin ups - 5 x 5
Jumping Muscle ups - 5 x 5
weighted push ups - 5 x 5


15 min EMOM
min 1 - hold chin over bar
min 2 - hold dip ext
min 3 - row for cals

Wednesday, 18 November 2015


great see so many of you getting behind each other, really makes a difference to those still going 


Strength - Press

warm up sets - 5 @ 40%, 5 @45%, 5 @55%
working sets - 5 @60%, 5 @70%, 5 @80%

Metcon - For time

50 burpee over bar
50 Hang power cleans


Endurance -

Run/row - 1 mile time trial rest 5 mins, 4 x 1km repeats rest 3 mins

Tuesday, 17 November 2015



Strength - Back Squat
warm up sets - 5 @ 40%, 5 @45%, 5 @55%
working sets - 5 @60%, 5 @70%, 5 @80%

Wod - 50 - 40 - 30 - 20 - 10
Double unders
25 - 20 - 15 - 10 - 5
TTB

Endurance

Run/row - 10 x 45sec work, 1:30 rest

Monday, 16 November 2015




Happy Birthday Bish 

Oly - clean

6 x 3

Metcon - For time

21 - 18 - 15 - 12 - 9 - 6 - 3
Ring dips
OHS

Endurance

Run/row - 10 x 45sec work, 1:30 rest

Friday, 13 November 2015

HAPPY BIRTHDAY ME


Those moments in life when you look back on what you have achieved and what is to come in the future, thank you everyone for making this gym what it is today and the community that has grown. 

So I welcome you all to join me for a Birthday WOD 

31 min AMRAP 

31 SDHP 
31 Box jumps 
31 STOH
31 TTB 
31 OH Squats 
31 Burpees   

Endurance - 

Run or Row - 4 x 1000m 
2 : 30 rest 

Thursday, 12 November 2015


Can we all add @Crossfitbmouth on twitter so you can keep up to date with gym news or check in on main site and check out the twitter feed 


Slight change to Thursdays Gymnastics

Developing the HSPU - Strength drills
                                       3 x 10 DB shoulder press
                                       3 x 10 Ring Dips
                                       3 x 10 close grip push ups
                                     

Conditioning EMOM - 20 min

Odd - HSPU (Strict/Kipping/Negative/wall walks)
even - Cal row 18/12


Wednesday, 11 November 2015


WOD - AMRAP 18 mins:
11 Hang Power Snatch 35/25
11 Burpees
11 Thrusters 35/25
11 Pull Ups
rest for 1 full minute on 11 minutes.
We Will Remember Them…

Endurance -

Run or Row - 1000m
2 : 30 rest 

Tuesday, 10 November 2015



Oly  - Power clean

6 x 1

Metcon - For time

21 - 15 - 9
HSPU
C2B

Endurance - for distance

Row/Run - for 20 mins

Monday, 9 November 2015



Strength - Back Squat

find a 1RM

Metcon - for time

50 Cal Row
50 KB Swings
50 push ups

Endurance - session 1

Run/row - 20 min Max distance

Friday, 6 November 2015



Strength - Deadlift
6 x 1 ( either same weight or building)

Metcon - Karen

150 Wall Balls

10 min time Cap

Endurance - Session 2
5 x 500m row/run

2 min rest

Thursday, 5 November 2015


Last years SID Team has progressed and will be returning again at the end of the month to Bath Uni with a Goal to improve on last years placing and build towards to Open  


Gymnastic focus - Strict pull ups
                              kipping pull ups
                              Butterfly pull ups


Recovery row - 3 x 1000m

Focus on S/M and average for 500m, great work from the guys last week putting the drills into jackie

Wednesday, 4 November 2015


How many of you like going to that dark place or would you prefer to cruise in life, todays WOD will test mental mind sets  


Strength - Press
build to a heavy single

Metcon - 90-75-60-45-30
Double unders
30-25-20-15-10
Hang power clean

Endurance - Session 2
5 x 500m
2 min rest

Tuesday, 3 November 2015




Oly  - Snatch
6 x 1

Metcon - 10 min AMRAP

5 TTB
10 push ups
15 Squats

Endurance - Session 1
10 x 250m row or run
2 min rest

Monday, 2 November 2015



Strength - CrossFit New Totals

1RM clean
1RM bench press
1RM OH Squat

you'll have 15 mins per movement so please prep before the class starts

Endurance Program will be starting again, I will be posting 2 sessions twice a week for those who can't make classes or wanna focus on endurance. These will be a mix of short intervals, long intervals or time trials. Please post in comments your scores and averages so I can monitor progression
Session 1 - Mon and Tues
Session 2 - Weds and Fri

Session 1 -
10 x 250m Row or 10 x 200m runs
2min rest

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...