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Showing posts from 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 


5 rounds

800m Run
30 kb swings
30 pull ups
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
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
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

Burpees over bar
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


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


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

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 …

Red t-shirt Friday

Benchmark Friday

Min 0 - 10

30 x snatch

Min 10 - 20

Double unders
sit up

Min 20 - 30

30 x clean and jerk

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
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

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

Endurance - for time

1000m Row

rest 5 min


10 OHS
50 Double unders
50 Double unders

Red t-shirt Fridays

Skill - Plyometric Drills

WOD - Open 13.2
10 min AMRAP

10 Deadlifts
15 box Jumps

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


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 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

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

Go hard on each movement, find your wall 


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
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

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

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

Skills - Double under

Gymnastic - Muscle ups

WOD - Diane
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
burpees over bar
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”
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