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Showing posts from 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!



WOD - Bench mark

Barbara
5 rounds

20 pull ups
30 push ups
40 sit ups
50 squat

3 min rest after each round

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
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  
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
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  

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
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

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
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

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
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 
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


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
Oly  - Power clean

6 x 1

Metcon - For time

21 - 15 - 9
HSPU
C2B

Endurance - for distance

Row/Run - for 20 mins
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
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
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
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
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
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