Skip to main content

Posts

Showing posts from October, 2017
Skill - pull ups Butterfly pull ups 3 rounds 1 min Thrusters 1 min KB Swings 1 min Box jumps 1 min DB Push press 1 min Row 1 min Rest 

Saturday social

Please book in for this Saturday to help with WOD planning 
We wont be rushing off after, so if you wanna have a shower and have some drinks family members will be welcome to watch and get involved. This will be a pure social event to celebrate the move and a new chapter for CFB 
Power Snatch + OHS 5 x 2 + 3 WOD - Open 14.110 min AMRAP 30 DU 15 snatch midline 100 plate twists 30 OH sit ups 
8:00 amTeam Ladder 15 min 3 Wall ball 3 KB swings  3 cal row increase 3rep each round 9am Teams of 5 Assault bike DB GTOH Ski erg Dball GTOH 10am  clean grip OH squat 5 x 3 hang clean and jerk 8 x 1  clean deadlift 5 x 5
Skill - Ring muscle ups Ring dips 20 min EMOM min 1 - bike min 2 - Ring row hold min 3 - hanging Lsit holdmin 4 - single arm KB row
10 mins to find a heavy complex clean & jerk + 4 jerks partner WOD 15 min AMRAP 3 power cleans @60/426 push ups 9 Air squats you go, I go 
WOD - 3 rounds 30 Box jumps 30 TTB 30 KB SDHP 32/24 Rehab - shoulder stability 5 rounds 10 bottom up KB press r/h10 bottom up KB press l/h
10 mins to find a heavy complex Snatch + 4 ohs Open 14.2 every 3 mins for as long as possible 2 rounds 10 OHS 10 CTB min 3 - 6 2 rounds 12 OHS 12 CTB 
8am 3 rounds Every 5 mins 20/15 cal row 15 burpees 10 Power cleans 9am teams of 3 100 Box Jump Overs (24/20)100 Thrusters (95/65)100 Chest to Bar Pull-Ups100 Thrusters (95/65)100 Box Jump Overs (24/20)10am Snatch Balance  8 x 1  hang snatch 8 x 1 snatch deadlift  5 x 3
Skill - Bar muscle ups CTB Ice cream maker 20 min EMOM min 1 - Row cals min 2 - Handstand hold min 3 - Russian swings min 4 - Negative pull ups
Oly - Clean and jerk + Jerk 5 x 3 + 2 10min AMRAP  5 push press 10 deadlift 15 box jumps 5 rounds 10 hollow rocks 10 v ups 10 v tucks 10s hollow hold

This Saturday

Charlotte who works out of the And Chiropractic clinic within the box is going to be about this Saturday offering free posture and spinal checks. Please feel free to get some advice from her, she is also offering myofascial treatment as well as chiropractic treatment these are soft tissue based treatments for those looking for muscle work. Feel free to ask her about what it entails and she will also be taking bookings for those interested.
Please join Louise's and I in celebrating the birth of our Baby Boy Jasper, born last monday @10:51am. Looking forward to you all meeting him at our Social on the 4th November


Oly - Snatch + OHS 5 x 3 + 2 Baby Jasper 10:51 AMRAP 9 Power snatch 10 Burpees over bar 17 TTB 

Events List for November

November events list 
This event is open to all levels and is more about the community and meeting fellow members 

Saturday 11th November Sonny Webster is back to take you through a weightlifting day, talk about nutrition and life as a GB weightlifter  Event cost - £110  Time - 10am - 5pm  All abilities welcome 

Dates - 25th, 26th Nov and 2nd Dec  Time - 0900-1700  British weightlifting will be putting on a course for those wanting to learn in more detail about weightlifting 

8am - 5 rounds Every 3 mins 20/15 cal row 10 HSPU 10 TTB 9am - for time In partners 50 - 40 - 30 - 20 - 10 burpee box jumpsKB snatch 11am clean grip OH squat 5 x 3 hang clean and jerk 8 x 1  clean deadlift 5 x 5
8:00 amWOD - for time 25 - 20 - 15 - 10 - 5 Strict HSPU 50 - 40 - 30 - 20 - 10 DU 9am teams of 3 150 cal row 150 DB clean and jerk  150 cal row 150 TTB  10:00 amSnatch Balance  5 x 5 hang snatch 5 x 3 snatch deadlift  5 x 5
Skill - Bar muscle up Strict CTB with Candle sticks 20 min EMOM min 1 - DU min 2 - L-sit holds min 3 - ring rows min 4 - Dball holds
Dirty FGB

3 rounds 1 min Ski erg 1 min DB deadlift 30/20kg 1 min Box jumps 20"1 min russian swings 32/241 min row cals 1 min rest 5 rounds 10 hollow rocks 10 v ups 10 v tucks 10 sec hollow hold
Remember to link this site to MYWOD, so you can track your progression and benchmarks

Snatch 5 x 1 + 4 OHS skill - Muscle up Amanda for time 9 7 5 Muscle up Snatch 60/42

Programming Update

Happy Coach
As I sit here programming your next phase I just wanted to explain the programming focus from the previous weeks.
My main goal for the past few weeks was to improve your movement mechanics in your Squat, Press and Deadlift.  Using the CrossFit Totals and some benchmark WODs to retest the past 6 weeks of training we have seen an increase in work capacity across a broad time and modal domain.
Although PBs in your lifts are always nice, an improvement in basic mechanics (Squat, Press and Deadlift) opens the door to so many more movements. This has been seen with members achieving PBs in lifts and gymnastic movements through an increase in range of motion and stability within those movements.
It is very easy to lose track of your progress and how far you have come, but as these past 6 weeks have showed us if you stay true and focus on the basic movements your broad fitness will improve.
Massive well done to everyone that has been able to increase their weights within WODs or do …