Saturday, 31 December 2016


Image result for New years wod

Time to burn off your festive weight

5 rounds 
1 min Assault Bike 
1 min KB swings 
1 min Ski erg 
1 min Box jumps 
1 min row cal 
1 min rest 

Saturday, 24 December 2016

Fancy Dress WOD


Remember todays WOD is fancy Dress and doesn't have to be Xmas related 

WOD will go as the Song goes 1, 2-1, 3-1, 4-1 etc etc 

1 - OHS 
2 - Power Snatch 
3 - Burpees 
4 - HSPU 
5 - Cal Ski erg  
6 - Front squats 
7 - Power Clean & jerk 
8 - Plank down ups 
9 - Pull up 
10 - Cal assault bike 
11 - TTB 
12 - Wall Walks 

Friday, 23 December 2016


Remember tomorrows WOD will be fancy dress and Xmas themed


5 rounds 
400m row 
10 Burpee box jumps
10 SDHP 
10 Thruster 
1 min rest 

Thursday, 22 December 2016


20 min EMOM 
1 x Power Snatch + 3 OHS 
every 5 mins increase weight 
15 min EMOM 
1 - Assault bike 
2 - L-sit hold 
3 - Russian Swings 

Wednesday, 21 December 2016



cindy 
20 min AMRAP 
5 pull ups 
10 push ups 
15 squats 
or 
Mary 
20 min AMRAP 
5 HSPU 
10 pistols 
15 pull ups 

Tuesday, 20 December 2016

Fresh for 2017 

- Launching in January 2017 

We will be making some changes to the structure in which the extras program will be running to give you more choice in what you wanna work on. After some feedback on class structure and areas people wanna focus on with there own goals in 2017.

The extras program will be broken up into sub sections

A - Strength

B - Gymnastics

C - Open Prep

E - Class WOD

Each section will cycle through 4 week waves, with a focus of structured progressions or loading.

- Strength will run Monday, Wednesday and Friday along with a strength day within the classes.

- Gymnastics will run Monday, Tuesday, Wednesday and Friday with optional 5th day on Saturday if you don't do all the wods.

- Open Prep will run Mon, Tues, Weds, Friday and Saturday with Thurs being a recovery day and sunday being a rest day

The idea behind this structure is to allow you the best chance of improvement due to loadings and recovery.

Please try to stick to a domain you wish to work on otherwise you wont see the improvements in the area your weak in.

Nutrition

With the added focus on performance gains, you will also need to improve nutrition to aid with recovery otherwise whats the point of spending 2 hours in the gym trying to improve.
With nutrition and recovery being number 1 in the hierarchy, we need to ensure every effort to improve is made.

Heres a few ideas -

1 - Do you have time to food prep, if so look into the zone approach



2 - Speak to Anna Marsh for a diet plan suited to you and your lifestyle 

3 - Ensure you diet is balanced and you eating enough for your daily requirements 




This Saturday we will be having a fun christmas WOD which will be fancy dress, anyone not in fancy dress will have a fun punishment 



15 min building 
heavy snatch - form focused 
Open 12.2
10 min time cap 
30 snatch @75/45
30 snatch @135/75
30 snatch @165/100
amrap snatch @210/120

Monday, 19 December 2016


Happy Birthday to my longest serving member Conrad "chopper" Deakin, along with a big welcome back to Claude aka chipper  

Filthy 50 
50 box jumps 
50 jumping pull ups 
50 kb swings 
50 K2E
50 push presses 
50 deadlift 
50 wall balls 
50 burpees
50 double unders 

Sunday, 18 December 2016

Individual Goal Setting for 2017

Individual Goal Setting for 2017

Below you will see the Hierarchy of Development. We have spoken in the past about the three headed monster (cardio, strength, gymnastics) we can now begin to focus on specific areas within these domains to improve. 
Within Sport and Wellness everyone needs a specific Goal to maintain focus, this becomes hard within CrossFit due to the broad domain of movements. The gyms main focuses is GPP (general physical preparedness) followed by competition prep. We try to improve specific areas of fitness using mini cycles within gymnastics, strength and engine. 

Below I am gonna talk about Goal setting in more detail, I have also attached a form for you to fill out to help us as coaches meet your Goal. 

The method is called S.M.A.R.T. Goal Setting. I’ve used this way of setting goals with my private clients in the past and here is what the acronym stands for – specific, measurable, attainable/achievable, relevant and timely.

First, lets start off by creating a goal. For example – you want to be at 12% body fat by June 2017. Then we can break down each portion and add action steps to get you there by defining the who/what/why/where/how/when.
Specific – The “Who” and “What”
You want to find a specific area of improvement and answer some specific details about it. In the above example, the goal is to lose body fat, specifically from wherever you are at to 12%. So one of the first action steps would be to go and have your body fat measured so that we would have an accurate starting point.
Once you created your goal, then you can add more details to it. Some action steps towards being 12% body fat might be changing your eating habits, hiring a nutrition coach, and/or coming to the gym four days a week. This can look different for everyone, based on what his or her goal is.
Measureable – The “How” Part 1
We want to be able to quantify what it is we are looking to accomplish. CrossFit is big on numbers and data and being able to show progress, which is why we do benchmark workouts regularly and test the 1-RM in our lifts. This allows us to see if what we are doing is effective or not. The same can be said here for measuring your goal. In the example above, the measurement is the goal of being 12% body fat by June 2017…just in time for summer!
Attainable  – The “How” Part 2
How will you make your goal attainable? Let’s say you want to lose weight or put on muscle; there are things that you are going to need to start doing in order to make this goal attainable. You may find that you need some additional resources as well as support from people. If you are looking to lose weight, perhaps some things you will need to start doing is food prep a couple of times a week, stop eating out and get your entire family onboard. If your goal is to gain weight, perhaps you will need extra calorie intake daily and even look at a weight gain program. In order to make your goal attainable, you will need to find both the time and resources that will help you reach it. I have spoken to local nutrition coach Anna Marsh who has helped with my own personal weight goals. 
Relevant – The “Why” 
This is perhaps the most important component – you have to have a clear “why” as to why you want to accomplish your goal. Without this “why”, you will not be motivated and committed enough to stick to it. Your goal must have depth, weight and true meaning; otherwise you will not do what it takes in order to make it stick. Your “why” has to be clear and its important you spend some time defining it and what it means to you. I encourage you to share your goal with as many people as possible, which will help you stay accountable to it. 
Timely – The “When”
This allows you to put a target date for when you want to accomplish your goal. Once you do this, you can create a timeline working backwards from your goal with smaller benchmarks to reach along the way to help you stay on track.
I am attaching a template that can help guide you in setting goals; I have successfully used this in the past with clients. You can find it here: http://www.sparkpeople.com/resource/SMARTgoalsWS-NN.pdf

Its not the only one out there, but its one that I have found to be effective and provides enough guidance and direction to help you get started in setting and achieving your goals. It’s also a great sheet to keep things fairly simple. Any of the Bournemouth coaches can help you set a goal if you are having trouble getting started, so schedule some time with us and we would be happy to help you.

Now you have set your goals, enjoy Christmas and bring on 2017

Friday, 16 December 2016

New clothing range


 New Jumpers £30
IMG_0183.PNGNew Hoodies £30 

IMG_0182.PNG











New Joggers ladies/mens fit £35

If you wish to purchase any of the new range, Ill be putting an order in today so please email over you size and item you want.

martyn@crossfitbournemouth.com

Barbara 
5 rounds 
20 pull ups 
30 push ups 
40 sit ups 
50 squats 
rest 3 mins 

Thursday, 15 December 2016



20 min EMOM 
1 hang clean + 4 front squats  
15 min EMOM 
1 - row cals 
2 - Strict t2b 
3 - turkish get up 

Wednesday, 14 December 2016


find a 3rm 
STOH 
6 min Ladder 
3 thrusters 
3 burpee over bar 
6 thrusters 
6 burpees over bar 
 plus 3 reps each round 

Tuesday, 13 December 2016


find a 1rm 
Power clean and jerk 
Grace 
30 clean and jerks 
5 rounds
10 hollow rocks 
10 vups 
10 v tucks 
10sec hollow hold 

Monday, 12 December 2016

Xmas closing times 

Monday 26th December - Jan 1st 2017 we will be closed for classes 
Tuesday 2nd January we will restart classes again 

As you all know this is the only time of the year I get to do any work on the building and keep it fresh for you all. If I manage to get what I have planned done in time I will open the gym for some sessions  to keep you all going till the new year 

find a 3RM 
Front squat 
3 rounds for time 
20 cal row 
20 box jumps 
20 wall balls 

Friday, 9 December 2016

Casa Brasil Details 

Table booked for 7:30 

Those that have paid £5 deposit remaining balance to pay on the evening will be £21.95 

This includes a desert as I was unaware of full price due to xmas menu total cost is £26.95




Remember tomorrow is a fun partner throwdown to celebrate the gyms 6 year anniversary, we will be  doing three work outs during the day. The idea is to ensure all abilities are mixed and everyone has fun. 

Saturday evening will start at 7:30pm +Casa Brasil Bournemouth, from here we will move onto turtle bay. If your coming to the meal can you bring cash on the night for ease of paying for a large group


Bradshaw 
10 rounds 
3 hspu 
6 Deadlifts 
12 pull ups 
24 du 

Thursday, 8 December 2016


20 min EMOM 
5 x power snatch 
15 min EMOM 
min 1 - ski erg cals
min 2 - Ring support 
min 3 - plank hold 

Wednesday, 7 December 2016


skills - muscle up 
Partner WOD 
for time 
150 KBS 
100 Pull ups 
150 KBS 
100 Pull ups 

Tuesday, 6 December 2016


wod - 10 rounds of:
30 seconds of burpees
Rest 30 seconds
30 seconds of db thrusters
Rest 30 seconds
midline - 5 rounds
10 hollow rocks 
10 vups 
10 v tucks 
10sec hollow hold 

Monday, 5 December 2016

Fun social throwdown





Please book in for this Saturdays Fun Throwdown, all abilities welcome as it will be a partner competition. I will pick teams based on bookings so if you wanna play and have a laugh please book in ASAP. 

There will be three WODs, some drinks after to celebrate the year 

WODs will be based around normal movements covered in class and scales will be the same, so no hiding and saying you can't do it,

15 min time cap 
find a 1rm clean 
for time 
1000m row 
50 hang p clean @60/40
30 STOH 

Saturday, 3 December 2016


9am 
teams of 3 
150 cal row 
150 DB snatch 
150 cal row 
150 push ups 
10:00 am
snatch high pull + hang snatch + snatch 
clean high pull + hang clean + clean 
11am 
20 min AMRAP 
partners 
10 STOH 
30 double unders 
round for round 

Friday, 2 December 2016


Hammer
5 rounds, each for time
Power clean, 5 reps
Front squat, 10 reps
Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

Thursday, 1 December 2016

20 min EMOM 
5 x Power cleans 
15 min EMOM 
1- assault bike 
2 - false grip rings to chest 
3 - superman hold 

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