Friday 31 August

Strength:
5-5-3-3-1-1
SP-PP-PJ

Skill:
Max Height Box Jump

Wod:
12min AMRAP
50 x Double Unders
7 x Burpees
Add 7 burpees every round
rd2=14, rd3=21 etc

Thursday 30 August

Strength:
New 3rm Thruster

Skill:
Weighted Pull Ups 1-1-1-1-1

WOD:
Nasty Girls
3 Rds
50 x Squats
7 x Muscle Up
10 x Hang Power Cleans @ (60/40 Kg)

Tuesday 28 August

Strength:
-Est new Back Squat 1rm
-Est new Bench Press 1rm

Skill:
2min GHD challenge

Wod:
Angie
100 x Pull Ups
100 x Press Ups
100 x Sit Ups
100 x Squats

Bank Holiday Weekend Aug'12

This weekend sees a lot of activity for the TAFS.  Firstly we have the South Island Showdown which has single handedly been organised by my wee brother Dave.  We have Jamie, Cally, Gibbo and Laura all representing our little community so we wish them well.  If you would like to go and support it is being held at CrossFit Bournemouth KO is 0900 (Dave confirm please?).

Locally we have been asked to help The Fighting Falcons raise some money for their World Kickboxing tournament.  We are putting on a CrossFIt team competition similar to the Katie Piper Foundation Team event we hosted a few weeks back.  The fun and games KO @1400 with the fete starting around 1200.  We currently have 2 teams entered but have plenty of scope to add more if you want to join in.  If you are looking to workout Sunday then this will be a lovely WOD for you ;).

Following on from the competition all TAFS are invited to join us in a few sherbets Sunday evening. The details are hazy but i'm going to say once you have relocated from the comp to home, showered fed and put your faces on, rendez-vous 1930hrs at the Southampton Arms.

Mondays WOD will be a bit of team building.  Dave is celebrating his 30th birthday with a little Rounders and a BBQ. Again all TAFS are invited to come along and try and hit it out the park. (Dave post times and location please).  The gym will be closed Monday!!!

Gareth

Friday 24 August

Strength:
New 5rm back squat

Skill:
OMEM for 10 mins 1 Squat Clean @ 85%

Wod:
3rds

Run 400m
5 x Box Jumps (30/24)
10 x GHD
15 x Ring Dips

Kettkebell Club

150 squats certainly gave a few of our newer members a lovely introduction to high intensity functional movements. I definately see a few cases of DOMS tomorrow.

Thursday 23 August

Due to so many Squats Wednesday we are having a change up:
Strength:
New 5rm bench

Skill:
Inverted Burpees

Wod:
10-9-8-7-6-5-4-3-2-1
Inverted Burpees
Chest 2 Bar Pull Ups

Results:

Tuesday 21 August

Strength:
Bench 5x5@88%

Skill:
Est new 3rm Overhead Squat

Wod:
21-15-9
Cleans (60/40)
Hand Release Push Ups

Results:

Monday 20 August

Strength:
Back Squat 5x5@88%

Skill:
10min DB Planche

Wod:
Annie
50-40-30-20-10
Double Unders
Sit Ups

Results:

This is the closest we have come to filling the whole board. Good job TAFS

Going for Gold Saturday

17 people turned up to take part in our Going For Gold Saturday. Macca took Gold, Lynn took silver and one of our newest members J.P came in bronze position.

Our angry gorillas had a few new member today and they all gave it a cracking effort. There is nothing better then the whole family crushing a WOD together.

Pukey did make an appearance which showed the determination and will to finish that CrossFit is built on.

Next week sees us turn our attention to the Fighting Falcons CrossFit Team Comp. We have 2 potentially 3 teams taking part so let's get amongst it TAFS!!!

Friday 17 August

Strength:
New 5rm bench

Skill:
10 Mins Muscle Ups.  (If you have MU then 2 min challenge)

Wod:
20min AMRAP
10 Dumbbell Thrusters 20kg
250 Meter Row
1 x Rope Climb

Thursday 16 August

Strength:
New 5rm back squat

Skill:
OMEM For 10 Mins
3 x Power Snatch's @70%

Wod:
Josh
21x Overhead squat (40kg)
42x Pull-ups
15x Overhead squat
30x Pull-ups
9x Overhead squat
18x Pull-ups

Results:

Tuesday 14 August

Strength:
Bench 5x5@86%

Skill:
OMEM for 10 Mins
3 x Power Cleans @ 70%

Wod:
Diane
21-15-9
Deadlift @100/75
Handstand Push Ups

Monday 13 August

Strength:
Back Squat 5x5@86%

Skill:
2 Min Double Under Challenge

Wod:
5 Rounds:
10 x Hips 2 Rings (Scale for banded version)
Row 250m
10 x Ring Dips

Friday 10 August

Strength:
New 5rm bench

Skill:
Tabata Row for distance

Wod:
Cindy
20 AMRAP

5x Pull ups
10x Press ups
15x Squats

On Ramp 8/8/2012

Here I the board results from today's Helen. We upped the tempo a little bit today and didn't see pukey at all.

Thursday 9 August

Strength:
New 5rm back squat

Skill:
5x5 HSPU As strict as possible. (Work negative's for scaling)

Wod:
10 x Box Jump (30/24)
50 x Double Unders
20 x Front Squat (60/40)
40 x Double Unders
30 x High Hang Snatch (40/30)
30 x Double Unders
40 x Push Ups
20 x Double Unders
50 x Wall Balls (20/10)
10 x Double Unders

Tuesday 7 August

Strength:
Bench Press 5x5@84%

Skill:
2 min Box Jump Challenge
(30/24)

Wod:
10-9-8-7-6-5-4-3-2-1
Overhead Squats (50/35)
GHD/Abmat Sit ups

The PLAN!!!!

With 8 months worth of training under our belts in 2012 the focus has always been the Divided We Fall Games in October. By the end of the month we should have the dates for the competition and know exactly how much time we have to go.

So far we have achieved continual improvement. Our strength goals have been smashed and our skill development has progressed really nicely. We do however need to kick on with renewed focus.

Last year saw 80/60 kg thrusters, muscle ups for guys and girls, rope climbs, swimming, 3rm OHS and much more.

With this in mind we are going to start programming to reach these standards. If you want to be considered for our team (possibly teams) you will need to show commitment to training and a focus to push on over the next 10 weeks.

Over the next few weeks you will see weights and movement standards that will be tough. We don't expect everybody to RX all the time but we do want our athletes to go FASTER, STRONGER, HIGHER.

Let's get busy TAFS!!

Monday 6 August

HAPPY BIRTHDAY DAVEY BOY!!!

Strength:
Back Squat 5x5@84%

Skill:
Weighted Chest 2 Bar Pull Ups 1-1-1-1-1-1-1 (Scale with minimum bands if required.)  

Wod:
1 mile run
3rds
5 x Squat Clean Thrusters 75/45
20 x Burpees
1000m Row

Friday 3 August

Strength:
New 5rm bench

Skill:
4 x 400m
Rest as long as it took to run

Wod:
10 Rds

3 x Strict Pull Ups
3 x Strict Ring Dips
3 x Burpees to 12inch Target
3 x Wall Balls (20/14)
3 x Box Jumps (30/24)

Thursday 2 August

Strength:

New 5rm back squat

Wod:

100 Double Unders

10min AMRAP
5 x HSPU
10 x High Hang Squat Snatchs (40/30)
25 x GHD

100 Double Unders