Thursday, 31 March 2016

Throwback to SID when I had abs, not a dadbod 


Oly - Drills

Snatch or Clean & Jerk

Gymnastics - Skills

use this time to work on your movements and seek help from coach

Wednesday, 30 March 2016


Check your OH range and prep before you start class 



Strength - Press

find a 1RM 

Warm up - 5 @45%, 5@55%, 5@65% ish 
then work your singles 

Gymnastic -  5 x 5-10 chin ups 
                     5 x 5-10 dips 

NB - this must be strict to build strength 

Tuesday, 29 March 2016


General stats from previous opens, will be looking over this years movements 

We will be having a back off week to find some basic strength numbers with a reduction in intensity, during the week I will be speaking to you all to see how you found the open and what you found hard.
Strength - Back Squat 

find a 1RM 

Skill - Pistols 

5 x 10 e/l

Midline - 10 min EMOM 
odd - 30 sec hollow hold 
even - 30 sec superman 

Thursday, 24 March 2016



Considering we will be hitting 16.5 on Saturday would be great to have you all around all day to hit the WOD and if time left at the end maybe we can hit a Team WOD


Oly only today

- 20 min Snatch

find a 1RM

- 20 min Clean and jerk

find a 1RM

Wednesday, 23 March 2016

Throw back to when me, liam, pip and claire came second at DWF

This Saturday will see the end of the Open and I have created some booking in times to ensure we can get you all through the WOD and everyone can get behind each other. 

I am in the process of arranging a venue for the social on Saturday, can you please let me know if you would be interested in food or just meet for a Drink.
 Either email me martyn@crossfitbournemouth.com or write your name on the white board 

Skill - Pull ups 

banded or strict to build strength 

WOD - 10 min AMRAP 

5 TTB 
10 push ups 
15 squats 

Tuesday, 22 March 2016


Those competing this year bring it on I say, lets use the open to address weaknesses and move forward 


Oly - Snatch
Heavy hang snatch

WOD - 21-18-15-12-9-6-3
Thrusters
SDHP

Monday, 21 March 2016


Last years Easter weekend, lets make 16.5 a great final wod 



Skill - HSPU 

WOD - 21-15-9 
CTB
9-6-3
GTOH 

Friday, 18 March 2016



I want you all looking like this today don't leave anything to chance, go HAM and I'll see you on the other side

Thursday, 17 March 2016


Me and luke attacking last weeks 16.3 on his birthday 


Oly - Clean and jerk or Snatch

light or heavy you can choose

Gymnastics - You can choose

but have and open mind and work weaknesses within that movement for example lats, hips, midline etc

Wednesday, 16 March 2016


Soon to be holding a Seminar on Oly lifting will keep you all posted 



Skill - TTB 

WOD - 12 min AMRAP
10 OHS
10 Ring Dips 

Tuesday, 15 March 2016


Always nice to remind us why we are varied in our training methods 


Skill - Muscle ups 

WOD - for time 
3 rounds 
30 Hang power cleans 
30 Front Squats 
30 Push press 

Monday, 14 March 2016


Lead by the Front and push everyone around you 



WOD - 
8 min AMRAP 
10 HSPU 
10 box jump overs 24'/20'
2 min rest 
8 min AMRAP 
10 cal row 
10 TTB 
rest 2 min 
8 min AMRAP 
10 push ups 
24 double unders 

Thursday, 10 March 2016


More of this tomorrow please with 16.3 coming out tonight 


Oly - Snatch or Clean & Jerk

Focus on form and moving better

Gymnastics - Choose a movement

Move better and fix faults

Wednesday, 9 March 2016


Dates for Diaries 

Easter opening times 

Friday 25th - Closed for Good friday 
Saturday 26th - End of Open Party 
Monday 28th - Closed for Bank holiday  

End of Open Party

This is the 1st time we have done this and would be great to get everyone in to hit the final wod together in heats, with some form of social after. Please email me with ideas

Skills - HSPU 

WOD - Push up Annie 

50-40-30-20-10 

Push ups 
Double unders 

Tuesday, 8 March 2016




Oly - Snatch 

heavy 3 rep muscle snatch 

Wod - 5 rat 

9 Snatch grip DL 
6 H P Snatch 
3 Snatch balance 

Monday, 7 March 2016


You can't hide from me millie 


Skill - Pull ups 

WOD - 20 min AMRAP 

5 SHSPU 
10 H P Cleans 
15 Squats 

Thursday, 3 March 2016



Fun thursdays, you get to choose what you wanna work on

Warm up - TBC on the day

Olympic lifting - Snatch or Clean and jerk

heavy or light up to you

Gymnastics - Focus on form over volume

you choose the movements you wanna work


Wednesday, 2 March 2016


Throw back to my best comp finish last year, Im looking to head back again would be great to have a few of you target this comp also.  

Skill -TTB 

Progressions 
skill transfer 

WOD - 15 min AMRAP 
5 HSPU 
10 Deadlift 
15 box jumps 


Tuesday, 1 March 2016


hopefully for some of you the open is giving you a feeling of competition I have logged everyone scores from last friday ready for 16.2 



WOD - for time 

100 squats 
100 sit ups 
100 push ups 
100 pull ups 
100 push ups 
100 sit ups 
100 squats 

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...