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
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 o…
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 K2E50 push presses 50 deadlift 50 wall balls 50 burpees50 double unders
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…
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
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
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,
time cap find a 1rm clean for time 1000m row 50 hang p clean @60/4030 STOH
9am teams of 3 150 cal row 150 DB snatch 150 cal row 150 push ups 10:00 amsnatch high pull + hang snatch +
snatch clean high pull + hang clean +
clean 11am 20 min AMRAP partners 10 STOH 30 double unders round for round