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Showing posts from April, 2016
Strength - Deadlift 
5@40%, 5@50%, 5@60%
WOD - for time  21-15-9  OHS  burpees over bar
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
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


Partner Barbara

5 rounds

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

partner then starts

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

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 


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
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 
Oly - Snatch

find a heavy single

15 min time cap

WOD - Isabel

30 x snatch


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 
Strength - Deadlift  3 @70%, 3 @80%, 3+ @90%
WOD - for time  25 - 20 - 15 - 10 - 5  DB Snatch  50 - 40 - 30 - 20 - 10  DU 

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


Strength - Press   3@ 70%, 3@ 80%, 3+ @ 90%
WOD - Partner WOD  for time 
150 KBS  100 Pull ups  150 Wall balls  100 burpees
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


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 wou…
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 


Oly - Barbell drills

Snatch or Clean and jerk

work positions

Gymnastics - Pick a movement

work the weakness and have a play around with it


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 

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 

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

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…
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