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Showing posts from December, 2016
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

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 
Remember tomorrows WOD will be fancy dress and Xmas themed


5 rounds 400m row 10 Burpee box jumps10 SDHP 10 Thruster 1 min rest 
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
cindy 20 min AMRAP 5 pull ups 10 push ups 15 squats or Mary 20 min AMRAP 5 HSPU 10 pistols 15 pull ups
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 o…
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 12.210 min time cap 30 snatch @75/4530 snatch @135/7530 snatch @165/100amrap snatch @210/120
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

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…

Surprise Xmas WODS

New clothing range

New Jumpers £30 New Hoodies £30 












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
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


Bradshaw 10 rounds 3 hspu 6 Deadlifts 12 pull ups 24 du
wod - 10 rounds of:30 seconds of burpeesRest 30 seconds30 seconds of db thrustersRest 30 secondsmidline - 5 rounds10 hollow rocks 10 vups 10 v tucks 10sec hollow hold

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 @60/4030 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