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Showing posts from December, 2015
Please remember to empty changing rooms for Xmas period, we will be open boxing day if you can't make today

Below are some WODs for you to do over xmas

Body weight only

1 - 10 rounds
10 push ups
10 sit ups
10 squats

2 - 7 min AMRAP
burpees

3 - 50 - 40 - 30 - 20 - 10
Push ups
Squat jumps


Running based

1 - 3 rounds
1 mile run
50 squats

2 - 10 min AMRAP
200m sprint
25 push ups
12 burpees

3 - 5 rounds
400m run
50 air squats

4 - Tabata
8 rounds, 20 sec work, 10 sec rest
push ups
sit ups
squats
run

Endurance WODs

1 - 5 x 1000m Run, rest 2 min

2 - 10 x 250m sprints, rest 2 min

3 - 3 rounds
1000m run rest 5 min
750m run rest 4 min
500m run rest 3 min
250m run rest 2 min

As from January we will be focusing on Open Prep, which will require you to feel rubbish and go dark daily in the build up to the Open. So enjoy Xmas and New year let you body recover and come back Jan 4th ready to train hard. 
For those interested in Jan I will be offering extra programming for those wanting to push hard up to the Open, there will be a charge for this.  
I will also being doing Nutrition planning in the run up to the open so you are feeding yourselves correctly, please email me with any questions.  

Bench mark Weds - Lynne

5 rounds

max reps Body weight bench press
max rep Pull ups
WOD - For time

50 Double unders
40 STOH
30 SDHP
20 TTB
30 SDHP
40 STOH
50 Double unders
WOD - Open 13.1

17 min Time Cap

40 Burpees
30 Snatch
30 Burpees
30 Snatch
20 Burpees
30 Snatch
10 Burpees
AMRAP Snatch
Coming soon - Kids Classes 
We will be offering trial classes during January  14th, 21st, 28th @ 4pm - 5pm with memberships starting in Feb. 
These Classes will be a progression for kids into Adult classes and will run in a similar way.  We will be limiting class size to 10 kids once a week to begin with, as I can understand most kids are doing several sports already. 

Age - Kids - 5 - 12 
Teens 12 - 18 
When - Tuesday & Thursday 
Kids - 4 - 4:45 pm  Teens - 5 - 6pm 
Costings - £18 per month 
Please email me with any questions or interest in booking in for a trial session as these will be 1st come 1st serve 
Thanks 
Head coach Martyn 
martyn@crossfitbournemouth.com




Today your let off from wearing RED T-shirts as we will be wearing Red on Saturday for charity, so please remember your Red t-shirt on Saturday

Bench mark Friday - Kelly

5 Rounds
400m Run
30 Box jumps
30 Wall balls
Friday will be a bench mark day but no red t-shirt, Robyn informs me that The Brain Tumour Charity colours are Red so can we all wear red on Saturday please so we can get a great photo for there web site.

The gym will be open from 9:30 Saturday with WOD 1 at 10am please all book in and write your names on white board so I can plan partners and heats.

Gymnastics - Muscle ups

- Pull ups drills

- Dip drills

- Muscle up transition

- Muscle up

No endurance today
Todays WOD is pure mental strength, who likes feeling horrible

Strength - Press

build to a 1RM

WOD - Death by Burpees

min 1 - 1 burpee
min 2 - 2 burpee
etc etc


Reminder we have raffle tickets in the office, £5 a strip for some wicked prizes. I will post the updated list later examples - £50 vouchers for the Edge, massages and many more 

Oly - Hang clean

10 rounds, lift every 2 mins
building in load each round to a heavy single

WOD - From Crossfit.com

Tabata - 8 rounds, 20 sec work, 10 sec rest

Push Press
Sit ups
SDHP
push ups
We now stock Xendurance supplements - please ask for more details benefits for everyone 

Strength - Back Squat 
find a 1RM 
WOD - Final TAG qualifier wod 3 
10min Time Cap 
Part A - Row 1000m 
Part B - Remaining time 
AMRAP  4 HSPU  8 deadlift  12 box Jump overs 
scoring  a - time  b - reps 
Xmas and New year Time table

24th December
7:30 & 9am classes only

25th December
Closed

26th December
Open for Xmas WOD

27th - 3rd December
Closed for maintenance
Those of you attending the charity day event on the 19th Dec please can you book in online, also on the gym white board you'll see BD, PUP, CAT can you please place your name so I can pair you up before the weekend.

Bench Mark Friday - Mary

20 min AMRAP

5 HSPU
10 Pistols (alt)
15 Pull Ups
Gymnastics - Ring Dip focus

Strength - 10 min Time cap
Find a 1RM ring dip

Accessories - Close grip push ups
                      Negative dips
                      Kip progressions

Mobility - internal rotation of shoulder  
                 triceps

Also looking at Running

Drills -  Plyometric and SAQ work

Benefits - leg speed
                 hip mobility
                explosive power
Strength - Press

find a 10 RM

WOD - 7 rounds for time

35 double unders
1 x clean

score will be = rounds completed x weight used
if you miss a lift you move onto next round of double unders
Fisher showing the hamstrings loaded during the second pull

Oly - Hang snatch

10 rds, lift every 2 mins

build to a heavy single for the day


Wod - for time

1000m Row

Midline - 100 twists 30 OH sit ups
Latest News 

Charity Day Throwdown - 19th Dec @9:30 

Mixed Partners - These will be decided on the day and WODs will be shared between pairs

Please use White board by platform to put your names and scale (bd, pup, cat) to help with planning.  There will also be a booking event on Goteamup for entry payment which I will send over to The Brain Tumour Charity.

There will also be a raffle on the day with some cool prizes below

2 x VIP tickets to 7s Meal for two at chicken shack (£30) Laser therapy session at Lilliput Health Face care package from Jess at Lilliput Health Sports massage with Cally Morfitt at Lilliput Health Chiro assessment and Rx with Lisa Donovan at Lilliput Health 2 Go kart vouchers Bottle of champagne 1lt Bottle of Bombay sapphire Bottle by Smokin Aces Beauty by Chloe £20 voucher at bearstrength.co.uk   X 2 5 x protein powders from bulk powders Yoga mad bolster Muscle mousse protein pack and smart shakers Primate food pots Forever Living products SGF rope  1 hours Personal training session
M…
Looking forward to Xmas social and throwing down with everyone for a good cause, movements will  allow everyone to compete and partners will be equal 

Strength - Back squat

find a 10 RM

WOD - TAG qual 2

21 - 15 - 9

CTB

9 - 6 - 3

GTOH

Endurance

Run/Ski - 7 x 400m repeats with 200m recovery
Row - 7 x 500m repeats with 250m recovery

Red t-shirt Friday

Looking forward to having my partner in crime Liam hogan around more in 2016, exciting times for the new year  

 - Bench Mark Friday -

Nancy

5 rounds
400m Run
15 OH Squats

Endurance

Run/row/ski - 1000m - rest 4 min, 750m rest 3 min, 500m rest 2 min, 250m

New Stock Now in

Xendurance has now arrived - Ask for more details 

Xendurance - £39.95
What is it -  Xendurance, a revolutionary athletic performance formula, that is clinically proven to reduce lactic acid by 15%, increase aerobic threshold by double digits and reduce muscle soreness.
Benefits of Xendurance -  Reduce Lactic AcidImprove Aerobic ThresholdSpeeds RecoveryReduces Muscle SorenessCoach Martyn Feedback  Xendurance was the 1st product I ever took from the range 3 years ago, I was shocked with the speed of recovery I gained. I stopped taking to see how much difference it would make but never got round to ordering more in. I have since been looking at how to change my nutrition to aid my training since competing in Tag and The British Champs and found that I was always hitting the Lactic acid wall early. I have been taking this for about a month now and have noticed massive changes in my ability to push my Lactic threshold longer before having to ease off intensity.
Fuel 5 - £29.95 
What is Fuel 5 -  …
bit of a reminder what we are about 

Gymnastic/endurance

Pull up focus in todays wod

10-15 min working on what pull ups (strict, kipping, butterfly) you have, with feedback

then some work

24 min EMOM
min 1 - 30 sec chin over bar hold
min 2 - 30 sec hollow hold
min 3 - 30 sec ring rows
min 4 - 18/12 cal row
Strength - Back Squat

warm up - 5 @40%, 5 @45%, 5 @55%
working sets - 5 @70%, 5 @80%, 1+ @90%

WOD - JT
21 - 15 - 9

HSPU
Ring dips
Push ups

10 min time cap

Endurance

Run/row/ski - 1000m - rest 4 min, 750m rest 3 min, 500m rest 2 min, 250m
Thanks Paul for some cracking photos from the weekend 

Oly - Power clean + jerk

6 x 1

WOD - Partner

60 - 50 - 40 - 30 - 20

T2B
KBS

Endurance -

Row/run/ski - 10 x 250m 2 min rest