Friday, 29 January 2016




Good luck to Liam competing at TAG 1st individual comp since Regionals 2014, but you guys get to have some fun with EVA 


WOD - EVA

5 rounds

800m Run
30 kb swings
30 pull ups

Thursday, 28 January 2016


Team comps are a great starting block before individual comps, there some masters comps coming up also 


Oly - Clean and jerk

3 x Power clean and jerk

NB - focus on cycling the barbell

Gymnastic - TTB

progression and strengthening drills

Wednesday, 27 January 2016


Building a stronger community so good to see you all pushing each other 


WOD - For time

75 Wall Ball
60 Box jumps 24/20
45 CTB
30 Cleans
25 HSPU

Tuesday, 26 January 2016

No matter who you are or how long you've been doing CrossFit today is one of those WODs which you just have to grind out and once done cheer on everyone around you 


Open 14.5

21- 18- 15 - 12 - 9 - 6 - 3

Thrusters
Burpees over bar

Monday, 25 January 2016

Kids Classes

Memberships and classes now live on Goteamup

Kids - 5-11 years

Times -

Tuesday and Thursday
4:00 - 4:45pm please change your child at the gym if your gonna be late for class

Class structure -

Skill, WOD, Games

Price

1 a week - £18 per month
2 a week - £33 per month

Teens - 12-18 years

Times -

Tuesday and Thursday 5-6pm

Class structure

Skill, WOD, challenge

Price

1 a week - £18 per month
2 a week - £33 per month




SID 2015 TTB and Squat wod 


Oly - Snatch

Find a heavy Power snatch

WOD - 10 min AMRAP

25 Snatch
25 T2B
20 Snatch
20 T2B
15 Snatch
15 T2B

Friday, 22 January 2016

Every body type needs to be fuelled differently

Use Zone to find your daily requirements for you body shape 

Below is my honest approach to nutrition :-

For those of you that have asked about my average daily food intake, this will change depending on coaching hours, training volume and house work. I will follow this Monday to Saturday as it works and fuels me for my daily requirements, I will use snacks of donuts and cookies to boast my carb intake only when needed. This approach to food intake has come via the Zone method as I was over eating when following Paleo, but with work hours I find myself based around the Flex approach. I would not recommend using shakes and pre WOD drinks in the way I do but I would suggest buying something that works for you and fits into your daily blocks. If you need more info about the products I take or about zone drop me an email and Ill try help but everyone is different and work different patterns. I have tried to list the Protein, Carbs and Fats so you can see how little or how much I consume with my volume. I do not drink at weekends for personal reasons but if you do be aware of the added calorie intake this has and how it affects training and your goals.    

7am - Black coffee
Xendurance tablets

830am - Xendurance Protein shake
110 Cals
Protein - 20g
Carbs - 4g
Fats - 2g
take with milk

10am - Before morning session
Fuel 5
Carbs - 17g
Protein - 0g
Fat - 0g
Creatine -JB
carbs - 2.4g
protein - 0g
fats - 0g

11-1130am - after session
Xendurance Protein shake

Lunch - Bullet meal when Im Free
+ Coffee

Before afternoon Session -
Fuel 5

After Session
Xendurance Protein + Creatine JB

9pm - Dinner
Xendurance tablets

Either 150grams mince in a chilli
with either rice or sweet potato

or Slow cooked ham with
Brocoli and sweet potato

followed by yogurt  



Red t-shirt Friday



Benchmark Friday

Min 0 - 10

Isabel
30 x snatch

Min 10 - 20

Annie
50-40-30-20-10
Double unders
sit up

Min 20 - 30

Grace
30 x clean and jerk




Thursday, 21 January 2016


Ali at last years wild west comp, looks like your all putting the work to make this year so much better 

Oly - 20 min EMOM 

3 x Snatch 

Gymnastics - Pull up focus 

Strict, Kipping, Butterfly, CTB

Wednesday, 20 January 2016


Looking to confirm dates for next CFB Throwdown, great to test your fitness against fellow members and meet new people from other classes

Its looking like it will be later in Feb so we can peak for the Open will confirm by the end of the week 


WOD - for time
30 - 20 - 10
Front Squats
Ring Dips



Tuesday, 19 January 2016


Past two Saturdays have seen great numbers, lets keep up the good work crew  


Oly - Clean and jerk 

Build to a Heavy Power clean and jerk 


WOD - Open 13.4 

7 min Ladder 

3 clean and jerks 
3 T2B 
6 clean and jerks 
6 T2B

Monday, 18 January 2016


So last week we had a lot of this, can we go there again 


Endurance - for time

1000m Row

rest 5 min

WOD - 4 RFT

10 OHS
50 Double unders
10 SDHP
50 Double unders

Friday, 15 January 2016

Red t-shirt Fridays



Skill - Plyometric Drills

WOD - Open 13.2
10 min AMRAP

5 STOH
10 Deadlifts
15 box Jumps


Thursday, 14 January 2016

Today is the 1st Kids class at CrossFit Bournemouth

Karen will be taking a Free trial for 5-9 years old Today @4-5pm, parents please stay to watch

Thursday 21st Jan will be 10 - 18 years old 4 - 5 pm

leaving 28th Jan as potential for another free trial session.

From Tuesday 2nd Feb class structure will be as follows

4 - 4:45pm - 5-12 years

5 - 6pm - 13 - 18 years

Thursday

4 - 4:45pm - 5-12 years

5 - 6pm - 13 - 18 years

If your child is interested but cannot make the trial sessions please email me martyn@crossfitbournemouth.com to express your interest.

The memberships will go live on goteamup later today or Karen will inform you during your trial

Looking at different standards of HSPU for comps 


Oly - Clean and Jerk

20 min EMOM
3 x Clean & Jerk

Gymnastics - Press Focus

Hand stands, HS Push ups


Wednesday, 13 January 2016


We will be having another Throwdown next month to get you all used to comps and pushing harder before the Open starts 


WOD - Bench Mark Nicole

20 min AMRAP

400m Run
ME Pull Ups


Tuesday, 12 January 2016


Go hard on each movement, find your wall 


FIGHT GONE BAD

3 rounds

1 min - Wall Balls
1 min - SDHP
1 min - Box jumps
1 min - Push Press
1 min - Row
1 min - Rest

Score - reps per round

Monday, 11 January 2016



Todays focus is two movements that will come up in the open, so lets build some basic strength and understanding of rep range.

Thanks to those that have updated me on wild west and other comps coming up, so I can still programme towards those whilst we head into Open season.

Great work last week, keep it up everyone

Strength - 10 RM Thruster
5 RM Pull up
5 RM Thruster
3 RM Pull up
3 RM Thruster
1 RM Pull up

Friday, 8 January 2016



Great start to the year, so many of you getting behind each other when things get dark 


- skill focus

Air Squat
Double unders
muscle ups

- Open wod retest - 12 min AMRAP

150 Wall Balls
90 double unders
30 muscle ups


Thursday, 7 January 2016



Slight change to our thursdays, we will be adding Barbell work to increase speed through lifts during wods

Oly - 20 min EMOM

3 Power snatch

Gymnastics - Pull focus

Pull ups - scaled, strict, kipping and butterfly

C2B - Ring rows, strict, kipping

Wednesday, 6 January 2016


Those hitting Wild West this year please message me so I know numbers


Skills - Double under
tekkers

Gymnastic - Muscle ups


WOD - Diane
21-15-9
Deadlift
HSPU

Tuesday, 5 January 2016


Fridays will still be Red T-shirt Fridays, we will also be doing the Open WODs that day come 
Feb 25th when the Open starts 


Oly - Clean and jerk

10 x 3

no misses

WOD - Cash in
1000m row
21 - 15 - 9 - 6 - 3
thrusters
burpees over bar

Monday, 4 January 2016




We start off 2016 with a simple test of movements that might come up in the Open, lets see what we all need to work on. 


WOD - “Open Test”
AMRAP 20:
50 Wall Balls, 20/14
50 DU
40 BJ, 24/20
40 TTB
30 Burpee
30 C2B
20 Clean, 145/100
20 Jerks, 145/100
10 Snatches, 145/100
10 Muscle ups

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