Friday, 29 April 2016



Strength - Deadlift 

5@40%, 5@50%, 5@60%

WOD - for time 
21-15-9 
OHS 
burpees over bar 

Thursday, 28 April 2016

How the gym has changed over the past few years 


Oly - Speed drills

Snatch

- Snatch, hang snatch, high hang snatch

- high hang snatch, hang snatch, snatch

Gymnastics -

k2E

T2B

Wednesday, 27 April 2016



Matt chan showing a good catch position for the power clean

Strength - Press

5@40%, 5@50%, 5@60%

WOD - for time

1000 m Row
50 Hang power cleans
30 STOH


Tuesday, 26 April 2016




Partner Barbara

5 rounds

20 pull ups
30 push ups
40 sit ups
50 Air squats

partner then starts

Monday, 25 April 2016


Looking forward to the Nasty launch, keep you eye posted for arrival dates 


This is a structured deload week for strength but intensity will stay the same

Strength - Back Squat

5 @40%, 5 @50%, 5 @60%

WOD - 12 min AMRAP
100 DU
20 OH lunges

Friday, 22 April 2016


Building towards summer comps 

Strength - Deadlift (based off 90%)

5 @75%, 3 @85%, 1+ @95%

WOD - for time 

25 - 20 - 15 - 10 - 5 
STOH
Burpee box jumps 



Thursday, 21 April 2016



Sid will be happening again this year, please message me with interest 


Oly - Clean and jerk focus

choose from the following complexes

- Power clean + front squat + Jerk

- hang clean + clean + jerk

- Power clean + hang clean + jerk

Gymnastics - pick one of the following to work on

- Ring dip strength

- L-sit + hollow hold strength

- Head stand or hand stand hold

Wednesday, 20 April 2016

CrossFit is about having fun and sometimes you have wear silly wigs, throw back to SID  


Strength - Press 
based off 90% of 1 RM 

working sets 
5 @75%, 3 @85%, 1+ @95%

WOD - Partner WOD 
18 min AMRAP 

10 Wall Balls 
10 Pull ups 

you go I go 

Tuesday, 19 April 2016



Oly - Snatch

find a heavy single

15 min time cap

WOD - Isabel

30 x snatch


Monday, 18 April 2016


Some great squat faces last week can anyone beat will cummings 


Strength - 

Squat 
5 @75%, 3 @85%, 1+ @95%

WOD - For Time 

5 SHSPU 
7 TTB 
10 Alt pistols 

Friday, 15 April 2016






Strength - Deadlift 
3 @70%, 3 @80%, 3+ @90%

WOD - for time 
25 - 20 - 15 - 10 - 5 
DB Snatch 
50 - 40 - 30 - 20 - 10 
DU 


Thursday, 14 April 2016


looking forward to seeing some of these guys compete this year, looking like it will be a fun year ahead 


Chilled thursday

- 20 mins of Oly

pick a lift and work it

- 20 mins of gymnastics

pick a movement and drill it


Wednesday, 13 April 2016

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Strength - Press 
 3@ 70%, 3@ 80%, 3+ @ 90%

WOD - Partner WOD 
for time 

150 KBS 
100 Pull ups 
150 Wall balls 
100 burpees 

Tuesday, 12 April 2016



With the Open over and life getting back on track after the birth of baby Esmae, I have had chance to look over the open scores.

I am pleased to award the following with some prizes:-

Male Rx - James Mckwen
Female Rx - Amber Madkour

CFB Spirit of the Open - Oli Turner

Massive well done to all those that showed up on Fridays for what was some very varied WODs, if you have any feedback on how you did and what you struggled with please do email me martyn@crossfitbournemouth.com


Oly - 15 mins Time Cap

Build to a heavy Single Clean

WOD - ESMAE

15min 40 AMRAP

5 HSPU
4 cleans @80% 1RM
20 push ups
16 box jumps


Monday, 11 April 2016


Throw back to when we last did the million pound lift for charity before leaving our 1st location, it required us to lift 1 million pounds of weight for time. 

In June we will be doing this again but this time for a different charity, Abigail’s Footsteps Charity. 

I have been contacted by a friend who wants to raise awareness and money on the behalf of their friend Richard and his partner Becky who unfortunately lost their baby girl in June 2015 (still born) where The Maternity Unit at Poole Hospital offered the use of a ‘cold cot’ to enable Richard and Becky to spend some time with their daughter before laying her to rest. The way in which the staff dealt with my friend and his parent was absolutely brilliant and we would like to raise money for the Abigail’s Footsteps Charity whom provide training and funding to Maternity Units who don’t have the resource and knowledge.

We will also be joined by the Bournemouth Echo, Bournemouth Uni Radio, ITV Meridian and indeed Abigails Footsteps would all like to attend on the day to cover and promote the event.

Will keep you posted with more details 

Strength
Squat - based off 90% 1RM
3 @70%, 3 @80%, 3+ @90%


WOD
- 7 min AMRAP 
10 C&J
10 T2B 


Friday, 8 April 2016



throw back to TAG, with some summer comps coming up we have a extras program designed for you along with some training weekends 

Strength - deadlift 

5 @65%, 5 @75%, 5+ @85%

Wod - for time 

1 round 
100 du 
50 air squats 
25 Push press 
2 rounds 
60 du 
30 air squats 
15 push press 
3 rounds 
40 du 
20 air squats 
10 push press 



Thursday, 7 April 2016




Oly - Barbell drills

Snatch or Clean and jerk

work positions

Gymnastics - Pick a movement

work the weakness and have a play around with it


Wednesday, 6 April 2016


Coming soon, great chance for those of you looking to compete. Will be run by me and liam please email me with interest 



Strength - Press 

Working sets - 5 @65%, 5 @75%, 5+ @85%

5 x 10 DB Press 
5 x 10 Dips 

Wod - for time 

1000m Row 


Tuesday, 5 April 2016



9am boys getting after some 30' box jumps last month 

Skill - Rope Climbs


Wod - Tabata 

5 rounds 
20 sec work 10 sec rest 

Pull ups 
Box jumps 
KB swings 
push ups 

rest 1 min after each round 

- score is reps per round 


Monday, 4 April 2016




Strength - Back Squat
cycle 1 - based off 90% 1RM

Warm up - 5 @40%, 5 @50%, 5 @60%

Working sets - 5 @65%, 5 @75%, 5+ @85%

WOD - 5 rounds

20 Front rack lunges
20 push ups

Midline - 100 hollow rocks

Sunday, 3 April 2016

Strength cycle explained


Strength Cycle 

Over the next few weeks we will be following the Wendler 5/3/1 approach to improve our basic strength and fix some movement issues. 

Best multi joint lifts 

As you will be aware we have just tested our Press, Back Squat and Deadlifts, this is because all your difficulties will advanced movements start here. If you can fix and improve these basic lifts you will see an improvement in your olympic lifts, if you avoid the chance to fix any mobility issues during this phase you will continue to suffer with advance lifts. 

Break personal records 

5/3/1 is set up to increase upper awareness of your capacity to move weight through various rep ranges. 

week 1 - 5,5,5+
week 2 -  3,3,3+
week 3 - 5,3,1+
week 4 - Deload 

How the weeks will look
1st cycle is based off 90% of your 1RM

week 1 - 5 @65%, 5 @75%, 5+ @85%
week 2 - 3 @70%, 3 @80%, 3+ @90%
week 3 - 5 @75%, 3 @85%, 1+ @95%
Deload - 5 @40%, 5 @50%, 5 @60%

5+, 3+, 1+ means max reps go till failure 

2nd cycle youll need to add 2.5kg to press numbers and 5kg to deadlift and squat numbers 

Friday, 1 April 2016


A great video to watch why we need to build this strict K2E strength 




Strength -

Deadlift 
Find a 1RM 

5 x 10 Russian KB swings 

Gymnastics - 

5 x 5-10 K2E

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...