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Showing posts from March, 2017
Front Squat 5 x 5 Donny 21 - 15 - 9 - 9 - 15 - 21 deadlift burpees 5 rounds 10 hollow rocks 10 v ups 10 v tucks 10s hold 1 min rest
Skill - ring muscle ups 20 min EMOM min 1 - row min 2 - box jumps min 3 - chin over bar hold min 4 - ring support hold
Coach Liam and Martyn during SID Prep 
Open Feedback 

Due to the feedback provided by you as members and your desire to improve weaknesses, coach Martyn and Liam are teaming up to offer some individualise programs.


What do you get?
1 hour personal training session
30 day Personalised Program with progressions building towards your goals

What can it cover?
Gymnastic focus
Engine specific (running, rowing)
- depending on your goal

How is this different from the extras?
The extras is CrossFit focused with the goal of broad fitness, compared to tailored programmes focusing on your weaknesses. The one to one sessions will be used as benchmarks to go over movements and programme focus.

Nutrition Advice 

The second service I would like to offer officially is nutrition guidance, which is another topic people keep asked for.


What do you get?
half hour 121 going over eating habits and what foods you like
6 day eating plan allowing for a cheat day
Body fat measur…
17.510 rounds
9 thrusters
35 DUorclean grip sotts press 5x5 clean grip oh squat 5x5 clean and jerk 5 x 5 hang clean 5 x 5
skill - bar muscle ups 20 min emom min 1 - ski erg min 2 - DB thrusters min 3 - side plank min 4 - side plank

Self feedback and goal setting

Can I start this post off with a massive well done to all those that have taken part in the Open, those that helped out with judging on Saturdays making it a community feeling rather than just a class.
With the Open coming to a close, I hope your all gonna be setting new goals to achieve.

Hopefully we've all taken something positive away from the open work outs and learnt some lessons along the way. Thank you all so much for giving it everything you have got and can walk away learning something new about yourself. If this has been your first Open either scaled or Rx can hold your head up high and be happy with what you have achieved.

Can you all please send me over some goals you wanna achieve in the next 6months so that I can help with these.

If your entered into any comps please also send me over dates so that I have these written down

skill - bar muscle ups 20 min emom min 1 - ski erg min 2 - DB thrusters min 3 - side plank min 4 - side plank
Front Squat 5 x 5 10 min Ladder 3 DB Snatch 3 bupees over db 5 rounds 10 hollow rocks 10 v ups 10 v tucks 10s hold 1 min rest 
Open 17.413 min amrap 55 deadlifts 55 wall balls 55 cal row 55 hspu oly Sotts Press 5 x 5 snatch balance - 5 x 5 snatch - 5 x 5 snatch high pull - 5 x 5
skill - Ring Muscle ups 20 min EMOM min 1 - Assault bike min 2 - OH Squats min 3 - box jumps min 4 - Superman hold
Push jerk 5 x 5 WOD - 7 min AMRAP 10 power cleans 20 push ups 5 rounds 10 hollow rocks 10 v ups 10 v tucks 10s hold 1 min rest 
3 attempts at each of the following:
Max set Pull Ups Max set ring dipsBroad jump for distanceThen,Row 2,000 meters for timeor 1000m for time 
open 17.30-8 min 3 rounds 6 CTB 6 Squat snatch 3 rounds 7 CTB5 squat snatch 8-12min 3 rounds 8 CTB 4 squat snatch 12-16 min 3 rounds 9 CTB3 squat snatch 16-20 min 3 rounds 10 CTB2 squat snatch 20-24mins 3 rounds 11 CTB1 Squat snatch OLY  Clean grip OHS 5x5 Power clean 5x3 Front Squats 5x3Clean High pulls 5x5 
Oly - 10 min time cap 3RM Clean and Jerk WOD - 12min AMRAP 100/80 cal row max clean and jerk Core - 5 rounds 10 hollow rocks 10 v ups 10 v tucks 10s hold 1 min rest
Remember to book in for tomorrows heats and please turn up early to warm up and help judge 

Open WOD 17.2

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
  50-ft. weighted walking lunge
  16 toes-to-bars
  8 power cleans
Then, 2 rounds of:
  50-ft. weighted walking lunge
  16 bar muscle-ups
  8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.


Oly - Snatch 
Sotts Press - 5 x 5 
Snatch balance - 5 x 5 
Snatch - 5 x 3 
Hang Snatch - 5 x 5 

Skill - ring muscle ups progressions 20 min EMOM min 1 - DU min 2 - muscle snatch min 3 - hollow rocks min 4 - superman rocks

Supplements we offer

For those of you looking for a little help with your training or nutrition, heres my feedback on Xendurance range that I stock. 

Xendurance - £39.95
What is it -  Xendurance, a revolutionary athletic performance formula, that is clinically proven to reduce lactic acid by 15%, increase aerobic threshold by double digits and reduce muscle soreness.
Benefits of Xendurance -  Reduce Lactic AcidImprove Aerobic ThresholdSpeeds RecoveryReduces Muscle SorenessProduct Feedback  Xendurance was the 1st product I ever took from the range 4 years ago, I was shocked with the speed of recovery I gained. I stopped taking to see how much difference it would make but never got round to ordering more in. I would put a lot of my training gains down to this product, as it allows me to push harder without worrying about hitting a lactic wall so early. We've all experienced that moment when you can no longer hold onto a barbell when cycling for reps, or when you can no longer hold onto the pull up bar due to …
This will be the last of these session, I have used this week as a moving week with a reduction in intensity. It has also giving us chance to focus on some skills and remember some progressions.

Skill - HSPU

WOD - 6 rounds min 1 - 10 strict pull ups min 2 - ring rows min 3 - rowing