Friday, 31 March 2017

Front Squat 
5 x 5 
21 - 15 - 9 - 9 - 15 - 21 
5 rounds 
10 hollow rocks 
10 v ups 
10 v tucks 
10s hold 
1 min rest 

Thursday, 30 March 2017

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 

Wednesday, 29 March 2017

Tuesday, 28 March 2017

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 measurements and targets

What can the program focus on?
Weight gain for strength
weight loss
Increase in energy during the day

10 min EMOM 
5 hang power snatch 
teams of three 
5 rounds each
20/15 cal assualt bike 
20 wall balls

Monday, 27 March 2017

Friday, 24 March 2017

10 rounds
9 thrusters
35 DU
clean grip sotts press 5x5 
clean grip oh squat 5x5 
clean and jerk 5 x 5 
hang clean 5 x 5 

Thursday, 23 March 2017

skill - bar muscle ups 
20 min emom 
min 1 - ski erg 
min 2 - DB thrusters 
min 3 - side plank 
min 4 - side plank 

Wednesday, 22 March 2017

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

Push jerk 
5 x 5 
For time 
30 pull ups 
50 Push press 
1000m row 

Tuesday, 21 March 2017

skill - bar muscle ups 
20 min emom 
min 1 - ski erg 
min 2 - DB thrusters 
min 3 - side plank 
min 4 - side plank 
Clean emom 
5 x 5 
5 x 4 
5 x 3 
5 x 2 
5 x 1 
for time 
50 cal assault bike 

Monday, 20 March 2017

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 

Friday, 17 March 2017

Open 17.4
13 min amrap 
55 deadlifts 
55 wall balls 
55 cal row 
55 hspu 
Sotts Press 5 x 5 
snatch balance - 5 x 5 
snatch - 5 x 5 
snatch high pull - 5 x 5 

Thursday, 16 March 2017

skill - Ring Muscle ups 
20 min EMOM 
min 1 - Assault bike 
min 2 - OH Squats 
min 3 - box jumps 
min 4 - Superman hold 

Wednesday, 15 March 2017

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 

Tuesday, 14 March 2017

3 attempts at each of the following:
Max set Pull Ups 
Max set ring dips
Broad jump for distance
Row 2,000 meters for time
1000m for time 

Monday, 13 March 2017

Front Squats 
5 x 5 
Skills - TTB 
WOD - 12 min AMRAP 
30 Double unders 
10 TTB 

Friday, 10 March 2017

open 17.3
0-8 min 3 rounds 
6 CTB 
6 Squat snatch 
3 rounds 
5 squat snatch 
8-12min 3 rounds 
8 CTB 
4 squat snatch 
12-16 min 3 rounds 
3 squat snatch 
16-20 min 3 rounds 
10 CTB
2 squat snatch 
20-24mins 3 rounds 
11 CTB
1 Squat snatch 
Clean grip OHS 5x5 
Power clean 5x3 
Front Squats 5x3
Clean High pulls 5x5 

Thursday, 9 March 2017

skill - bar muscle ups 
20 min emom 
min 1 - du 
min 2 - clean and jerk 
min 3 - plank hold 
min 3 - arm haulers 

Wednesday, 8 March 2017

Push jerk 
5 x 5 

WOD - Jackie 
for time 

50 cal assault bike 
50 thrusters 
30 pull ups 

Tuesday, 7 March 2017

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 

Monday, 6 March 2017

Front Squat 
5 x 5 
21 - 15 - 9 
Ring Dips 
Push ups 

Friday, 3 March 2017

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 

Thursday, 2 March 2017

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

Wednesday, 1 March 2017

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. 

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  • 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 Acid
  • Improve Aerobic Threshold
  • Speeds Recovery
  • Reduces Muscle Soreness
Product 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 forearm pump. So if your looking for something to add to your nutrition but your already eating well maybe this is for you. 
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  • Fuel 5 - £29.95 

What is Fuel 5 - 
  • Fuel-5 is a cutting edge, energy, carbohydrate formula made up of 5 different forms of fuel: 4 different types of carbohydrates, plus lactate.

  •      Energy, carbohydrate blend to help stabilize blood sugar levels during exercise
  •      Enhance energy production for prolonged exercise
  •      Electrolytes and vitamins B6 & B12 to assist in recovery
  •      Helps to eliminate cramping and muscle burn
  •      Caffeine Free 

Product Feedback
I have been taking this for over a year now, as I was looking for a pre work out drink that wasn't heavy on caffeine so I don't get that buzz feeling. I have used this in normal training and during competitions and have found my energy levels increase through those 4-20 min wods. Im able to push harder and get into a darker place resulting in faster times and more consistent time for my interval work rather than seeing a massive drop off. Those of you who come straight from work and struggle to have a snack before training resulting in low energy levels, lack of focus during sessions and general tiredness. This product has many good benefits either increasing your carb intake or just adding some energy to your sessions. 


      Creatine - JB - £26.95

Whats in it - 4 grams of 100% Creatine monohydrate 
                    1000 mg Lactate 

Creatine Muscle Building Benefits:
  • Improves maximal strength
  • Improve muscular endurance
  • Increases anaerobic power and performance
Creatine Performance Gains:
  • Up to 15% increased maximum power and endurance
  • Up to 20% additional power with interval training
  • Up to 30% power gain and energy release in the short-sprint range
  • Up to 15% more for sprint repetitions
  • More strenuous activity possible
  • Increase in muscle mass and muscle strength
  • Quicker recovery
Product Feedback - 
During strength phases I have found I was missing something, surviving on food and amino acids wasn't enough so went looking for a good pure source of Creatine and found this. Since taking Creatine -JB I have definitely noticed a difference in my performance in the gym and on the competition floor. Like with everything I wanted to try before recommending it. 

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  • Protein - £49.00

  • XENDURANCE PROTEIN is a proprietary protein sports blend of 18 amino acids containing Whey Protein Isolate, Whey Protein Hydrolysate, Micellar Casein and Calcium Caseinate. This protein blend has been produced with cold process filtration that allows it to be in its most bio-available and digestible form. Maximising absorption rate and utilisation of protein is key to muscle recovery, which puts XENDURANCE PROTEIN in a league of its own. XENDURANCE PROTEIN also contains 1500 mg of lactate, the body's preferred and most efficient fuel source over glycogen. This key muscle fuel helps you lower exercise induced body acid, allowing your body to recover faster. In addition, XENDURANCE PROTEIN contains the US Recommended Daily Value of vitamins B6, B12, D, along with 4255mg of BCAAs and essential electrolytes.

  •      Product Feedback - 
  • Although this is expensive I am a firm believer that you get what you pay for, I have never gone for the cheaper protein drinks as I always feel they cut corners. Xendurance have done really well with this protein, not only does it taste great but Im starting see great changes in shape and recovery. Also if you mix this with a black coffee it tastes great as a morning drink or snack in the day.  
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

Week starting 20th July

Class updates  Class sizes  - With the Guidelines changing we have been able to increase class sizes to 9 members starting from Monday.  - P...