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


Skill - HSPU 
WOD - 21-15-9  CTB 9-6-3 GTOH
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
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
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
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 
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
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
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
Oly - Snatch 
heavy 3 rep muscle snatch 
Wod - 5 rat 
9 Snatch grip DL  6 H P Snatch  3 Snatch balance
You can't hide from me millie 

Skill - Pull ups 
WOD - 20 min AMRAP 
5 SHSPU  10 H P Cleans  15 Squats
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


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 

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