Friday 31 December

Helen

3 rounds,

Run 400m

12x Pull-ups

21x KB swings (24kg/16kg)

Thursday 30 December

Split Jerk 1-1-1-1-1-1-1 reps

Wednesday 29 December

Happy Birthday Matt W

Badger

3 rounds
30x Squat clean (40/30)
30x Pull-ups
Run 800m

Tuesday 28 December

250m Row
20/16/10
KB Snatch 24/16
Pistols
400m run

Monday 27 December

Tabata This

40 intervals of 20 seconds work 10 seconds rest of:

8 x row (Count calories)

8 x Pull Ups

8 x Press Ups

8 x Sit Ups

8 x Squats

Count worst score on each exercise for total i.e row = 9/9/9/9/6/9/9/9 score = 6

Friday 24 December

12 Days of CrossFit Christmas

12 Clapping push ups

11 Fran weight thrusters (40/30 kg)
10 Power snatches (40/30 kg)
9 Overhead squats (40/30 kg)
8 Double unders
7 Weighted lunge walks (20kg/10kg disc overhead)
6 Kipping pull ups
5 BOX JUMPS (24/18 inch)
4 Burpees please
3 Deadlifts
2 Toes to bar
1 60kg clean and jerk

To be performed like the song:

On the 1st day of christmas my true love gave to me:

1 60kg clean and jerk

On the 2nd day of christmas my true love gave to me:

2 Toes to bar

Competition Workouts!!!

Here are the 4 WOD's for the competition on the 2nd January.

WOD 1:

SKILL SESSION

- MUSCLE-UPS / Pull Ups for Ladies (7 reps)

- SQUAT SNATCH ( 1 rep @ 60/30 kg)

- PISTOLS (10 rep /each leg)

- ROPE CLIMB (1 x up)

- 500 M ROW (sub 1:35/ 1:50)

- HANDSTAND PUSH-UPS (10 reps)

- DOUBLE UNDERS (30 reps unbroken)

WOD 2:

7 MIN AMRAP:

• 10 KB SNATCHES 32/16 KG – 5 EACH ARM (SCALING: KB SWINGS)
• 60 M SANDBAG RUN 30/20 KG
• 10 BURPEES
• 60 M SANDBAG RUN 30/20 KG

WOD 3: “CROSSFIT TOTAL II”

1 RM CLEAN ANYHOW

1 RM OVERHEAD SQUAT

1 RM BENCH PRESS

WOD 4:

Athletes have 45 seconds to perform 1 round of the following barbell-complex, without letting go of the barbell.

Clean

Front squat

Overhead anyhow

Back squat

Overhead anyhow

AFTER EACH 45 SEC WINDOWS, THERE WILL BE A 15 SEC ROTATION. EACH MINUTE, THE ATHLETE WILL MOVE TO A HEAVIER BARBEL (5 KG INCREASE).

MEN WILL START AT 60 KG AND HIGHEST POSSIBLE SCORE WILL BE 105 KG.

WOMEN WILL START AT 10 KG AND HIGHEST POSSIBLE SCORE WILL BE 55 KG.

Thursday 23 December

Happy Birthday Nyki

21-15-9

Bench Press (80kg/30kg)

Overhead Squat (40kg/30kg)

Pull Ups

Wednesday 22 December

Amanda

Three rounds, 9-7- and 5 reps, for time of:

Muscle-up
135 pound Squat snatch

CrossFit Intro Course

Starts 9th Jan

If you have wanted to try CrossFit but been worried you are not fit enough or that you won't know any of the moves then this introduction to CrossFit is perfect for you.

We will teach you the 9 basic moves of CrossFit. We will coach you through some of our more famous workouts and show you how to scale the workouts to suit your fitness levels. Check out our video channel for more information www.youtube.com/user/afscrossfit?feature=mhum

The course will also be a chance to meet fellow CrossFitters and soak up the unique atmosphere working out at ALternative Fitness brings!

The course will be made up of 3 90min session and cost £40 pounds.

Tuesday 21 December

3 Rds

50 x Double Unders

30 x KB Swings (24/16)

15 x Ring Press Ups

Monday 20 December

818

18 x Power Clean (40/30)

18 x Pull Ups

18 x Thrusters (40/30)

18 x Burpees

18 x Push Press or Push Jerk (40/30)

18 x K2E

18 x Squat Snatches (40/30)

18 x Ring Dips

Sunday 19 December

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Friday 17 December

Josh

21x Overhead squat (40kg)

42x Pull-ups

15x Overhead squat

30x Pull-ups

9x Overhead squat

18x Pull-ups

afs CrossFit takes on the Daily Mail Challenge!!

Final Week

Ken and Paula are heading back down to London on Thursday the 16th December to carry out all the retests to see how well their fitness program and diet has gone over the past 6 weeks. I have little doubt they will have improved as they have both made excellent strides forward in every part of CrossFit. Strength, Stamina, Cardio and flexibility have all improved and with a doctors appointment 2 weeks ago we have already seen Ken's blood pressure go from 160/100 down to 120/80 (normal).

We will bring you the results from St Mary's hospital very soon!

Final week workouts:

WOD 1:

3 Rds

Run 400m
KB Snatches 10/arm (24kg/16kg)
Run 400m
KB Swings (24kg/16kg)

WOD 2:

300

25 x Pull Ups
50 x Deadlift (60/40 kg)
50 x Press Ups
50 x Box Jumps
50 x Floor Wipers (60/40 kg) - (25/side)
50 x Clean and Press (16kg)
25 x Pull Ups

WOD 3:

Three rounds for time of:

Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups

WOD 4:

JT

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

WOD 5:

Nasty Girls

3 Rds

50 x Squats

7 x Muscle Up

10 x Hang Power Cleans @ (60/40 Kg)

Thursday 16 December

Linda

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Wednesday 15th December

Angie

100x Pull-ups

100x Push-ups

100x Sit-ups

100x Squats

Tuesday 14 December

Happy Birthday Kirsten!!

Nasty Girls

3 Rds

50 x Squats

7 x Muscle Up

10 x Hang Power Cleans @ (60/40 Kg)

Monday 13 December

JT

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Sunday 12 December

5km Run

Saturday 11 December

21-18-15-12-9 rep rounds of:

40kg/25kg Squat snatch
Wallball slots, 20 pound ball
Knees to elbows

Friday 10 December

Three rounds for time of:

Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups

Thursday 9 December

Alice's Birthday WOD:

300

25 x Pull Ups
50 x Deadlift (60/40 kg)
50 x Press Ups
50 x Box Jumps
50 x Floor Wipers (60/40 kg) - (25/side)
50 x Clean and Press (16kg)
25 x Pull Ups

Wednesday 8 December

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

Tuesday 7 December

3 Rds

Run 400m
KB Snatches 10/arm (24kg/16kg)
Run 400m
KB Swings (24kg/16kg)

AFS CrossFit Takes The Daily Mail Challenge

Week 5

We are 80% through the Daily Mail challenge with Ken and Paula still showing excellent commitment and hitting 3 WODS this week. Also on the diet front they have been sticking rigidly to the Paleo diet (barring a few cold ones watching the rugby) and have seen excellent progress with weight loss and fitness gains as a result. Ken recently visited his doctor for some routine checks asked for by the Daily Mail. The results were pretty good with all his cholesterol levels normal and a blood pressure reading of 120/80 as opposed to 160/100 5 weeks ago. All in all CrossFit seems to be agreeing with them both.

Week 5 WODS:

Workout 1

2 rounds
Run 400m
20x Pull-ups
75x Double unders
10x Clean & jerk (50kg/30kg)
Run 400m
8x Power snatch (50kg/30kg)

Workout 2

Fight Gone Bad

3 rounds of 1 minute each

Wall Ball squat

Sumo deadlift high pull (40kg/30kg)

Box jump

Push press (40kg/30kg)

Row (calories)

Count total reps for score.

Rest 1 minute between rounds

Workout 3

Coe

Ten rounds for time of:

10 Thrusters 95lb
10 Ring push-ups

Monday 6 Decemeber

Christine

3 rounds
Row 500m
12x Deadlifts (bw)
21x Box jump (24 inch)

Sunday 5 December

Bench Press

8-10 sets @ 60% 1rm

Saturday 4 December

For time

25x Handstand push-ups
50x Pistols, alternating
75x Pull-ups

ARE YOU CROSSFIT? 2nd January 2011

For more information on the days activities and to register check out the event on facebook:

http://www.facebook.com/event.php?eid=171377152892271&index=1

Friday 3 December

Coe

Ten rounds for time of:

10 Thrusters 95lb
10 Ring push-ups

Thursday 2 December

Fight Gone Bad

3 rounds of 1 minute each

Wall Ball squat

Sumo deadlift high pull (40kg/30kg)

Box jump

Push press (40kg/30kg)

Row (calories)

Count total reps for score.

Rest 1 minute between rounds

Recipe of the Month

PERSIAN NEW YEAR: Herb kuku is a traditional New Year's dish in Iran. The green of the herbs symbolizes rebirth. Eggs represent fertility and happiness for the year to come.

Makes 4 servings: Preparation time: 25 minutes: Cooking time 1 hour
5 to 6 eggs
1 teaspoon baking poweder
1 teaspoon of Persian all spice
PERSIAN ALL SPICE: 2 tablelespoons of ground cinnamon, 2 tablespoons ground cardamon, 1 tablespoon of ground cumin) Mix in a bowl and save the rest for other recipes.
1 teaspoon of salt
1/4 teaspoon freshly ground pepper
2 gloves garlic, peeled and crushed
1 cup finely chopped chives
1 cup finely chopped fresh parsley leaves
1 cup finely chopped fresh coriander leaves
1 cup chopped fresh dill
1 tablespoon of Coconut flour
1/2 cup of olive oil

1. Preheat oven to 350F
2. Break eggs into large bowl. Add baking powder, persian all spice, salt and pepper. Beat with a fork. Add garlic, chopped herbs, and flour. Mix thoroughly. Adjust seasoning to your taste.
3. Pour 1/4 cup of oil in an 8 inch ovenproof baking dish and place it in the oven for 10 to 15 minutes. Pour in the egg mixture and bake uncovered for 30 minutes. Remove the dish from the oven and gently pour the remaining oil over the kuku. Put the dish back in the oven and bake for 20 to 30 minutes longer, until golden brown.
4. Serve kuku the baking dish or unmold it by loosening the edge with a knife.
5. Cut the kuku into small pieces and serve hot or cold with lavash bread or rice.
VARIATION: Kuku can also be cooked on top of the stove. Heat the oil in a non-stick skillet, pour in the egg mixture, then cook, covered, over low heat unti it has set, about 30 minutes, cook the second side by into wedges and turning them over one by one, addiing more oil if needed. Cover and cook for 30 minutes longer, or until golden brown.

Wednesday 1 December

Deadlift

5-5-3-3-1-1

2k Rowing Challenge

Tuesday 30 November

2 rounds
Run 400m
20x Pull-ups
75x Double unders
10x Clean & jerk (50kg/30kg)
Run 400m
8x Power snatch (50kg/30kg)

AFS CrossFit Takes The Daily Mail Challenge

Week 4

We are already at the end of week 4 of the 6 and considerable improvement has been made by both Ken and Paula. Already we are seeing increases in strength and flexibility. We have had to work around Ken's old knee injuries, however of late, through proper squatting technique Ken completed a Pistols (1 legged squat) workout with no pain. Paula too is seeing improvement in mobility of the shoulder injury that has dogged her for a couple of years. We have used PNF stretching techniques and bands to try to work out some of the scar tissue with some degree of success. Ken is a keen rower and has knocked his 1k row time down from 4mins 30 to 3:59 in just 4 weeks showing a vast improvement in cardiovascular fitness.

Here is a breakdown of week 4's WOD's:

Workout 1

Hansen

5 Rounds for time:

30 x Kettlebell Swings
30 x Burpees
30 x Situps

Workout 2

CrossFit Total

1 x Squat
1 x Shoulder Press
1 x Deadlift

3 attempts max on each exercise.
Add weights for total score

Workout 3

AMRAP in 20 mins

5 Pull Ups

10 x Pistols (Alternate Legs)

15 x Press Ups

Workout 4 (Ken Only)

Jackie

1 round
Row 1000m
50x Thruster (20kg)
30x Pull-ups

Monday 29 November

Elizabeth

21-15-9

60kg Squat Clean

Ring Dips

Sunday 28 November

AMRAP 20m

5xPU

10SP@40

15 Double Unders

Friday 26 November

Yannick

10 rounds

3x Snatch grip deadlift (55kg/35kg)
6x Power snatch
9x Overhead squat

Thursday 25 November

AMRAP in 20 mins

5 Pull Ups

10 x Pistols (Alternate Legs)

15 x Press Ups

Wednesday 24 November

CrossFit Total

1 x Squat
1 x Shoulder Press
1 x Deadlift

3 attempts max on each exercise.
Add weights for total score

Tuesday 23 November

Hansen

5 Rounds for time:

30 x Kettlebell Swings
30 x Burpees
30 x Situps

Monday 22 November

Seven rounds for time of:

5 Handstand push-ups
185 pound Deadlift, 10 reps
10 Chest to bar pull-ups
20 Double-unders

Sunday 21 November

Hang power clean

3-3-3-3-3-3-3 reps

James's Birthday

James celebrated his 31st Birthday today (19th Sept). We smashed is birthday WOD and having received over 45 facebook messages (i didn't think he had 45 friends) wishing him a happy birthday kirsten and Steve popped in with a surprise birthday cake. After a rendition of Happy Birthday that sounded strikingly like Marilyn Monroe, James blew out the candle and we tucked into this fine chocolate cake. (Bruno tried but after hitting both Steve and the birthday boy in the nuts he blew his chance of a slice).

Saturday 20 November

Daroneus

3 rds:

15 x Front Squat 40kg

5 x Push press 60kg

15 x Strict Pull Ups

5 x Front Squat 60kg

15 x Push Press 40kg

15 x Strict Pull Ups

Friday 19 November

James's Birthday WOD:

Go Big or GO Home

5 Rds

400m Run
9 x Snatches (60kg/30kg)
12 x Pull Ups
21 x KB Swings (24kg/16kg)

James will be doing this at 1830 along with all the other trainers. Come and join us and try and beat him!!!

Thursday 18 November

10 rounds

3x Deadlifts (125kg/85kg)
6x Bench Press (60kg/30kg)
9x Squats

AFS CrossFit takes on the Daily Mail Challenge!!

Week 3

Throughout the last week we have moved Ken onto some more complex CrossFit workouts. We have also welcomed Paula onboard to finish the last 4 weeks of the challenge. Here is the breakdown of the weeks WOD's:

Workout 1

400m Run

10-9-8-7-6-5-4-3-2-1

Ring Dips

Pull Ups

400m Run

10-9-8-7-6-5-4-3-2-1

Kettlebell Swings (32/16)

Burpees

400m Run

Workout 2

Overhead squat 1-1-1-1-1 reps

Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Workout 3

The heat

3 rounds
21-15-9x reps, start and finish wod with 750m row
Handstand push-ups
Burpees
Knees to elbows

The workouts this week have focused both on muscular endurance and strength. Paula has a long standing shoulder injury which we have had to take into account and scale the workouts appropriately. We have also incorporated a flexibility workout at the end of each session to help rehabilitate the injury.

Wednesday 17 November

The heat
3 rounds
21-15-9x reps, start and finish wod with 750m row
Handstand push-ups
Burpees
Knees to elbows

Tuesday 16 November

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Monday 15th November

400m Run

10-9-8-7-6-5-4-3-2-1

Ring Dips

Pull Ups

400m Run

10-9-8-7-6-5-4-3-2-1

Kettlebell Swings (32/16)

Burpees

400m Run

CrossFit Takes The Daily Mail Challenge

Week 2

We embarked on Week 2 of the Daily Mail challenge. After giving Ken an introduction to our 9 basic moves and concentrating our first workouts on perfecting these moves. In week two we started introducing Ken to some of our benchmark WOD's and olympic lifting.

Workout 1

5 Rds

7 x Shoulder Press @ 12.5kg

10 x Deadlift @ 50kg

15 x Sit Ups

10 x Press Ups

3 x Rope Climb/Progressions

Time = 17:48

Workout 2

Randy

75 x 35kg Snatches

Time = 10:16

Workout 3

15 x Deadlift - 50kg

200m Row

15 x KB swings - 16kg

200m Row

15 x Overhead Squats - PVC Pipe

200m Row

10 x Burpees

200m Row

20 x Pull Ups (Blue + Red Band)

200m Row

20 x Step Ups

200m Row

15 x DB Squat Cleans - 7.5kg

Time = 17:16

Sunday 14 November

Jason

For time
100x Squats
5x Muscle-ups
75x Squats
10x Muscle-ups
50x Squats
15x Muscle-ups
25x Squats
20x Muscle-ups

Saturday 13 November

Max rounds and reps in eight minutes of:

4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

Friday 12 November

Annie

50-40-30-20-10

Double Unders

Sit Ups

Thursday 11 November

Lumberjack 20

20 Deadlifts (125/70)
Run 400m
20 KB swings (32/24)
Run 400m
20 Overhead Squats (50/30)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (20/12.5 each)
Run 400m

Wednesday 10 November

Randy

75 x Power Snatches 35/20kg

AFS CrossFit Takes The Daily Mail Challenge

WEEK 1

We got a bit ahead of the curve last week and got Ken started into CrossFit early. We have Ken filling out a food diary over the next 5 days. This will allow us to evaluate Ken's diet and make any recommendations to improve it. Of course being CrossFit this will heavily lean towards cleaning it up and recommending Paleo/Zone principles. We will post the results on Friday.

Ken has now carried out 3 workouts:

Workout 1

10 minute AMRAP Cindy

5 Pull Ups - 2 x Blue Bands

10 Press Ups

15 Squats

Workout 2

DT

5 Rds

12 x Deadlift @ 40kg

9 x Hang Power Cleans @ 40kg

6 x Push Jerk @ 40kg

Workout 3

5 Rds

7 x Shoulder Press @ 12.5kg

10 x Deadlift @ 50kg

15 x Abmat Sit Ups

10 x Press Ups

3 x Rops Climbs

So far Ken has done very well and completed all the workouts. Over the course of the next 6 weeks we will work to rehabilitate a long standing knee injury. We will also work to improve his strength, power, speed, agility, cardio endurance, muscular endurance, balance, flexibility and stamina.

Tuesday 9 November

Snatch one rep every minute on the minute for 15 minutes.

Record your Lightest and Heaviest Lifts

Monday 8 November

Cindy

AMRAP in 20 mins

5 Pull Ups

10 Push Ups

15 Squats

Sunday 7 November

17 x Deadlift (100/60)

Run 1000m

17 x Front Squats (60/30)

Run 1000m

17 x Power Cleans (60/30)

Run 1000m

20 x Thrusters (30/20)

Run 1000m

20 x Power Snatches (30/20)

Run 1000m

Saturday 6 November

Jackie

1 round
Row 1000m
50x Thruster (20kg)
30x Pull-ups

AFS CrossFit Takes on the Daily Mail Challenge!

AFS CrossFit has been asked by the Daily Mail to train Ken Sheppard for 6 weeks to see how his fitness, body composition and health improve following the CrossFit concept.

The Daily Mail have asked two couples including Ken and his wife Paula, under the guidance of personal trainers, to take part in a pre-January experiment to see how exercise and diet affect fitness, performance and body weight. They have been to St Mary's hospital in London and taken part in a testing schedule including blood tests and fitness tests and will return there in 6 weeks to re-test and see exactly how they have improved.

We met Ken and Paula last night (4 November) and put him through his first WOD, a 10 minute AMRAP of Cindy ( 5 Pull Ups, 10 Press Ups, 15 Squats). On our earlier chat I mentioned to Ken that he will never have done anything like CrossFit before, which was met with some reservation. On finishing the WOD his exact words were "I didn't think a ten minute workout could be so hard". I think all CrossFitters share the same thoughts on their first WOD.

Welcome to CrossFit Ken!

Over the course of the next 6 weeks we will be blogging on here with Ken's progress, thoughts and some pictures so we can all see how CrossFit stands up to the communal garden Personal Trainer.

Let the good times roll!

Friday 5 November

DT

5 rounds of

12 x Deadlift (70kg/40kg)

9 x Hang power clean (70/40)

6 x Push jerk (70/40)

Thursday 4 September

5-5-5-5-5 Shoulder Press

3-3-3-3-3 Push Press

1-1-1-1-1 Push Jerk

Wednesday 3 November

Michelle's Birthday WOD

Dirty Dozen

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Tuesday 2 November

70/40 kg Squat Clean and Jerk, 30 reps

Breakfast Muffin

Breakfast Egg Cups

Here’s another great quick and easy, yet very impressive, brunch idea. By cooking these in muffin tins, you will create a little cup that holds everything together. I’ve used a spinach and mushroom filling, but any cooked veggies will do so don’t be afraid to get creative and experiment a little. Also, if you’re still including dairy in your diet, try adding a piece of goat cheese between the egg and veggies or even a sprinkle of grated cheese on top. The opportunities are endless!!

Ingredients for One Serving

• 2 slices of black forest ham – I used gluten & soy free with low nitrates and low sodium
• 2 eggs
• handful of fresh spinach
• 4 mushrooms, cleaned and sliced
• 2 tsp of finely chopped onion
• 1 garlic clove, finely chopped
• 1 tsp coconut oil

Directions:

1. Heat oven to 350°F
2. Line 2 muffin cups with a slice of ham each. Bake in oven for ~ 5 minutes, until edges look like they are starting to brown and ham holds its cup like shape
3. While ham is cooking, in small frying pan, heat coconut oil over medium heat
4. Add mushrooms, garlic and onion and saute until cooked
5. Add spinach and continue cooking until wilted. Set mixture aside
6. To assemble fill each ham cup (still in muffin tin) with about 1 tbsp of the mushroom spinach mixture. Crack an egg over the top of each and season with salt and pepper.
7. Place back in oven. Bake for about 10 minutes or until the egg is cooked to your liking.

Monday 1 November

9-7-5

Handstand Push Ups

Strict Pull Ups

Deadlift (90% 1rm)

Sunday 31 October

7-5-3

Power Snatches (50/30)

Overhead Squats

Row 300m

3/1 Rope Climb

7-5-3

Power Clean (50/30)

Front Squat

20m Overhead lunges 20kg

Saturday 30 October

Work up to a max load, rest exactly 2 minutes between lifts:

Snatch grip deadlift 1RM

5-3-1-1-1-1-1

Friday 29 October

Filthy Fifty

50 x Box Jumps

50 x Jumping Pull Ups

50 x Kettle Bell Swings

50 x Lunges (25/leg with 20kg)

50 x K2E's

50 x Push Press (20kg)

50 x Back Extensions

50 x Wall Ball Squats

50 x Burpees

50 x Double Unders

Thursday 28 October

Lynne

5 rounds

Bodyweight bench press (max reps)

Pull-ups (max reps)

Wednesday 27 October

3 Rounds

3 x Rope Climbs

50 x Sit ups

Run 400m

Tuesday 26 October

21-15-9 reps of:

225 pound Deadlift
135 pound Overhead squat

Monday 25 October

Tabata This

40 intervals of 20 seconds work 10 seconds rest of:

8 x row (Count calories)

8 x Pull Ups

8 x Press Ups

8 x Sit Ups

8 x Squats

Count worst score on each exercise for total i.e row = 9/9/9/9/6/9/9/9 score = 6

Saturday 23 October

Written by Gareth Millings

22/23 October 2010

Divided We Fall Games!

We closed the gym early on Friday 22 October to embark on our epic road trip to Swansea to take part int the CrossFit Velocity, Divided We Fall Affiliate games.

Myself, James, David, and Alice loaded the car. Alice decided it would be a good plan to put diesel oil in her petrol engine, until James advised her otherwise and we were good to go. We jumped in and all was ready until Dave and James aired there concerns about the locking capabilities of the rear doors to Alice's passion wagon or lack thereof. This stressful situation invoking childhood memories for Dave when he decided it would be a good idea at 7/8 years old to open his door while going around a round about, falling out but holding onto the handle and sprinting by the side of the car before hurling himself back in, a little flustered to say the least. Once Alice had reassured the guys by smashing her hip into the doors while screaming at them to lock them quickly we were finally ready to go.

We moved quickly to Ludgershall where we met up with Boltz who was already deep in preparation for the comp and Kala in her tea cosy hat. It was a quick rendezvous-vous and we were back on the road within 5 mins.

The journey up was bookmarked with BOOM's and "There's always next times" (team names) throughout and the odd nibble nibble for Alice when she got wound up. We stopped at the Chippenham services to refuel as none of us had eaten. Luckily we were all able to stay Paleo. I went with the paleo double whopper with cheese meal, Kala went for a Texas burger thing, James went free range chicken royal as did Alice and Boltz hit the bacon and cheese burger meal, he also took the opportunity to warm up on guitar hero. On leaving the services we got our first handstand group photo. Not quite the colosseum in Rome but there we go.

Bristol came and went which took us upto the entrance to Wales, aka the merry go round which is the toll booths. This isn't a drama usually and when telling Alice to head for the coin bins, as last time I went through I managed to pick up a tenner in change I couldn't see any problems. When 500m away, and aiming left when we should be going right I started to question my instructions. When we got 250m away and she was still zig zagging I began to contemplate if I had my will upto date. At this point I decided to take our relationship to the next level and start directing Alice, my lovely girlfriend towards the booths. I thought I was pretty clear with my instructions and with her Joe 90's on i thought we were a dead cert to hit the coins, but we still missed. Oh well, we were now Croseo e Cymru (Welcome to Wales I think) so onwards and upwards.

The rest of the journey went as clockwork and we arrived at destination el Martin around 2330. We quickly dropped Matt, Kala, James and Dave at casa del Russell then proceeded to sign in for the comp and hit the hay.

Competition Day

After a restless night with Alice hyperventilating with nerves we met Adam at Macdonalds, sadly with not enough time for a paleo sausage & egg mcmuffin and got to the comp for 8am. Matt, dave and James decided to leave Kala stranded at Tescos to be on time and I think Darren, Tara, Michelle and Fi must have taken a scenic route to get there for around 8:20.

The Row

Event 1 was the team 3k row. Darren and myself found ourselves judging heat 1 with team "There's always next time" in heat 2 and team "Boom" in heat 4. Dave, Boltz and Adam spent a lot of time working out strategies and settled for 50 stroke change overs. On the word 3-2-1 Go this strategy evaporated and Dave pulled the rower at around 1:18 500m splits, then The changes came. Adam took over from Dave, Alice took over from Adam and then Boltz anchored. Everyone pulled heroically and they finished with a respectable 10:33.

Team"Boom" also had a strategy. Grip it, rip it and fall off. This worked a treat. I started us off and tried to rip the chain out of the fan and bunny hop back to Andover. James took over from me and pulled like a train. Darren grunted and swore and spat all over the display to keep up our planned 1:35 500m split and then Fi anchored us in smiling the whole way through to finish in 10:11 and around 11th overall.

The GTOH

Event 2 was a maximum lift of a barbell from the ground to overhead in any way possible. The most effective way chosen was the clean & jerk. However some variations involved backward rolls, forward rolls and even bouncing it off your head (don't try that at home folks).

"There is always next time" went first. Strategy again had been discussed but this time it went like clockwork. The guys decided to start Alice on 47.5kg's without telling her. She pulled hard, racked it solidly before rifling it overhead with a push jerk of authority to hit a PB. The guys then moved the weight up all hitting 80/90/100kg and then all achieving PBs of 105kg with Dave failing the jerk on 107.5 and Boltz doing the same at 110. Alice was last up and attempted 50kg but also just missed the jerk. NB must work on jerks in the gym.

Team "Boom" stepped up next and tried the same strategy. Fi smashed up 45kg and stood back. I moved the weight upto 80kg not realising this was a PB for Darren but as a t-shirt scene on the day said, and I quote "CrossFit, just F-ing do it" and he did, easily. James also smashed it as did I. 90 followed successfully as did 95. James then decided it would be interesting to clean 97.5 then shoulder press it to 2/3 rds lock out and hold it. I actually heard his shoulders tap out. Once he decided to drop it Darren achieved his PB of 97.5. I moved the weight up first to 100, then 105, then 110 a PB, successfully lifting all comfortably. A little bit of adrenaline kicked in and I jumped upto 117.5 and subsequently used the backward roll technique to good effect. GTOH Done!

The Prowler

The mystery WOD turned out to be a Prowler (giant sled) push and pull event over 100m. Not a very complicated event but not very nice either. Team 'Theres always next time' did it in 9.30 in the wet, team 'Boom' in 10.24 bone dry, read into that what you like......nibble nibble!

The Metcon

Firemans carry 200m, 20 x thrusters (40/30), 20 x deadlift (80/50), 20 x burpees, 20 x kettlebell swings (24/16).

Team 'Boom' were up in heat 2. As the 3.2.1 Go happened I grabbed Fi like a man possessed, Darren threw James over his shoulder prison style and we bolted off into the horizon elbowing the competition out the way as we went. We hit the first exercise in the lead and proceeded to knock out the required reps. Fi doing brilliantly on the thrusters while I tried to re-insert my lungs through the back passage they fell out of on the deadlifts. James busted out the swings and Darren destroyed the burpees. We changed very quickly yet fell to second by the time we got to the final carry. I again hurled Fi over my shoulder while James and Darren did a salsa to decide who carried first. When they eventually got mounted up we hit the road. To say it felt like quick sand was an understatement and with Fi gripping her thighs around my chest like a python breathing was not possible. Luckily I had no need for it as my lungs were back at the burpee station. We finished in a very respectable 10:12 and pretty confident our days activities were done.

Team 'TANT'

Sadly we were doing the Prowler when Team 'TANT' started their metcon and by the time I got over they were on the exercises. I did see Alice smash out the best thrusters of her life, with Dave pacing himself to stick with her. Boltz just destroyed everything as we have come to expect from Andovers Fittest and Adam did the team proud on all 4 stations. Alice particularly enjoyed being driven on by Sam Briggs, the only Brit to qualify for the games this year. I think a little crush happened and they nearly exchanged phone numbers. The final carry ended up with Boltz carrying Dave and Adam carrying Alice. Boltz shot off in the distance but Adam had left it all on the table and struggled to the halfway point. Boltz then threw Adam over his shoulder, Dave man handled Alice up and off they went to finish in 10: 40 ish.

The Final

Team Bath, the Sheep Slayers (with Sam) and CrossFit Leeds took the final spots. The final WOD was a relay event. Each member having to complete 7-5-3 power snatches and overhead squats, a 300m row 3 rope climbs (1 for women) then 7-5-3 power clean and front squat and then overhead lunges to tag the next member. The teams started off evenly up until the rope climb. Team Bath crushed their 3 but the slayers made a right pigs ear of it. By the time Simon had completed his 3 team Baths 2nd athlete was on the cleans and they won easily. CrossFit Leeds took second and Sam Briggs anchored the Slayers home carrying out all the elements unbroken and climbing the rope hands only. Alice fell in love there and then.

All in all we had a brilliant weekend. Team 'TANT' finished 15th and team Boom finished 19th not bad considering we are only 6 months old. Next year I'm sure we will have more participants and will be far better prepared to battle for the win. Everyone who took part did themselves proud and the gym proud. A special thank you to Tara, Kala and Michelle for supporting all the guys and girls and for taking all the pictures and videos and conducting some awesome interviews.

The End!