AFS CrossFit, Andover - WOD: Monday 23 December

Warm Up:

Shoulder mobs

Strength:
Shoulder press 5-5-3-3-1-1-1

Skill:
2minute muscle ups/chest to bar pull ups

WOD:
15min AMRAP - 
Row 500
25 lunge steps
15 pull ups 
1mim rest

AFS CrossFit, Andover - WOD: Friday 20 December

Warm Up:

Ankle and thorasic mobs

Strength:
Bench Press 5x5 
L1-.75 BW 
L2-1xBW 
L3-1.25xBW

Skill:
1min Air Squat

Wod:
21-15-9 
Strict pull ups 
GHD Sit Ups

Accessory Work:
Ring Fly 4x8

AFS CrossFit, Andover - WOD: Thursday 19 December

Warm Up:

Shoulder mobs for overhead position

Strength:

Max Power Snatch in 15mins

Skill:

5x5 plyo push ups increase height where possible

WOD:

Isabel - 

30x Snatches for time.

L1-40/25

L2-50/35 

L3-60/45

Results:

AFS CrossFit, Andover - WOD: Wednesday 18 December

Warm Up:

Shoulder mobs for front rack

Strength:

Max Power Clean in 15mins

Skill:

Muscle Up drills 

L1-Kneeling 

L2-Banded 

L3-Negatives

WOD:

Nate  

20min amrap 

2-4-8 

L1-Ring Rows/Push Ups/KB Swings 20/12 

L2-Pull Ups C2B/Handstand hold (secs)/KB swing 24/16 

L3 Muscle Ups/Handstand push Ups/Swings 32/24 

Accessory Work:

4 x10 high box step ups

Results:

AFS CrossFit, Andover - WOD: Tuesday 17 December

Warm Up:

Thorasic mobs

Strength:

Shoulder Press 

5x3-5 @90%

Skill:

3-5x10 Ring Dips

WOD:

15min max distance row

Every 250m perform 5x burpees 

Results:

AFS CrossFit - WOD: Monday 16 December

Warm Up:

Wrist and ankle mobs

Strength:

5x3-5 Front Squats @85%

Conditioning:

Tabata Row for Distance

WOD:

3x3min AMRAPS 

2min rest between each 

-3x Power Cleans (60/40) 

-6x Hand release press ups 

-9x squats,

Accessory Work:

3x3 Thruster @60% FS 

AFS CrossFit, Andover: The Attitude Nation Weightlifting Seminar with Jon North

For months we have been anticipating Jon and Jessica North flying over to start their UK tour with us here at AFS(c) CrossFit.  The c is in brackets as Jon made a few videos calling us AFC and we will have to wait to see how good his editing skills are ;).

On the lead upto the course you may or may not be aware but we moved gyms, and had to do a lot of work to get the gym upto par to accommodate 25 hairy asses weightlifters (sorry Verity, snowy and Maria lol).

Before:

After:

We worked right up until 2230 Friday to get it sorted and I have to say a big thankyou to Ryan, Dave, Steve and our new Danish friend Lacee for helping me get it done.

The morning started around 0900 after Jon had gotten his first UK 4 shot espresso.  I have to say I was impressed that his head didn't explode and so we sat down and started the the course.

Intro:

Jon started his intro and having worked closely with Americans for many years it never ceases to amaze me how animated and passionate they are.  We lost track a few times which was understandable due to being in a new country with all these foreigners speaking a funny language ;).  Jon soon relaxed and the story is and was very touching.  From meth addict to American champion thanks to Pumping Iron was a true fairy tale all the while taking the journey with his lovely wife Jessica.

As part of the intro Jon asked if everyone new that we would be learning the Catapult technique.  Most nodded but have to admit I had no clue and instantly had to adapt and say "just give this crazy shit a go and let's see what happens".  Some in previous course apparently have struggled with this.  The triple extension vs the catapult argument.  I don't understand what all the fuss is about but apparently it's a big deal.  I cracked on and opened my mind, I can see many of you rolling your eyes at that. 

The Snatch:

Jon led most of the day with Jessica demoing expertly throughout and pitching in with some gems of advice.  We moved from the the Pendlay hang, to the Angel, to Angel Drops, to hip and catch, to above the knee and finally the floor.  

Having followed Muscle Driver USA  for some years and taken the BWL courses and a couple of workshops with Kazeem Panjavi, Anna Hopcroft and Giles Greenwood I did see some similarities with the drills.  

The most radical or extreme for me was the Hip and Catch.  Having just spent 3 months following the adobe of Giles and building my lifts back to where they were pre injuries about 2 years ago this drill was a head fuck.  Apparently I got it perfectly but I wasn't comfortable.  Smashing the bar so close to my nuts was nerve racking.  All my members are in for a treat next week ;).

I have to say that having snatch for the best part of 5 hours my shoulders were in relatively good shape. No pain and my turnover was looking lightning quick, well it felt that quick.  

Lunch:

Now I'm no travelling gypsy but I'm fairly confident that Jon and Jess will be visiting more culturally blessed places then Andover in the next few weeks but I thought we would take a trip into town.

The whole of Andover had unexpectedly decided to descend on the town centre at 1430 on Saturday.  The market was busy, there were carousels spinning, the hog roast was up and I actually thought Jesus,  Andover looks cool.  Jon had his camera around his neck and snapped away, every now and again getting a video to send back to Donny Shankle (a big deal in US weightlifting).  We couldn't leave before they tried a bratwurst a hog roast and a Gregg's iced ring doughnut and I couldn't leave them to sample it alone so put my paleo diet to one side for a 24 hour period.

Max Effort Snatch:

On returning after lunch we headed straight into a dynamic warm up.  Duck walks weren't Jamie's best friend and he was feeling pretty low after I had got some massive props from Jon with an empty bar.  He got his own back with some awesome lifting.  Hayley, Lizzie, Maria, all took to this new style like ducks to water.  My brother Dave snatched 90kg for the first time since his china trip and many of the other participants hit PB/PR's also.

my lifting wasn't so great.  The new lower  starting position was very awkward as I have developed a splendid power belly.  To add to this I was shifting my weight so far back I was contemplating stealing a pair of high heels just to balance.  Once I started this Angel position was actually the devils bitch with me struggling to connect my elbow pull to my hip drive but on the good side my catch position was nice.  The earth wasn't quite my sofa but it was definately a bar stool for the day.  I worked upto 74kg and if I'm honest it started getting easier and more comfortable by the end but or 20min ME session turned into an hour and we had to stop.

The Clean & Jerk:

Jon started the clean by saying we had already covered it.  We brought our grip in and sure enough all the positions and drills were the same.  After 5 hours of snatching my hips didn't know what they were doing.  The bar was definately telling me what to do now and I was its bitch.  We covered the jerk by sorting our feet position and doing a kind of jerk balance drill which again was very useful to add to my melting pot of tools.

Our Welsh brothers had to leave around now as it was 1715 and they had a Christmas party to to.  We got our course photo:

Clean & Jerk Maz Effort Session:

Once the photo was out the way we got the plates out for our Clean and Jerk ME session.  This was electrifying.  I jumped in with Jared,  an ex member who is now running his own CrossFit Gym up in Leeds called CrossFit Defiance.  We moved up to 100kgs which I made but 111kgs which was a 2year PB was beyond me. My brain was fried, I didn't know what my legs were doing and I was ball bagged.  Jared went on to a PB clean of 120kgs I think which was mega impressive.  

Our other members all did brilliantly.  Angry Rob hit 90kg,  Hayley smashed a 4kg PB of 71kg clean and I'm pretty sure Lizzie added a kilo to her PB with 58kg.

I didn't quite see what the guys hit but some of our welsh brothers who stayed had 130+ on their bar and I think Verity was close to PB territory also.

My brother teamed up with Jamie and Henry from Crossfit Guildford.  Those guys stole the show. Dave hit a PB 125, I think Henry got under the 120/125 4 times but couldn't quite stand it up. (Correct me If I'm wrong).  Jamie clean and jerked 137kg or 300lbs and on the last lift of the day cleaned 140kg after Jon showed him how it's done with no warm up, no stretching and couldn't be bothered to make it even look remotely hard with a power clean lol.

Conclusion:

Once again I have come away from a seminar completely head fucked.  What I thought was right may now not be and I have a lot of work ahead of me to find my way.

Jon and Jessica delivered one of the best seminars I have attended.  The course content was both well put together, informative and precise.  Everything was put into context with regards to how they taught it compared to other techniques which was brilliant for any newcomers.  The subject matter experts i.e Jon and Jessica were both extremely knowledgeable,  dealt with every question thoroughly and gave brilliant answers that everyone could understand.  They also shared some fantastic stories and have the attendees a real look at who they are and why they are so passionate about teaching the sport if weightlifting, there inspirations, there journey and there future plans were touching and heart warming and really made me feel like I had known them for ever.

We got our certs,  we took them to dinner and wished them well for the rest of there journey.  I can't recommend this course highly enough and if you get the opportunity to go jump at you won't be disappointed.

Good Luck Jon and Jessica 

Love

AFS(c) Crossfit x

AFS CrossFit, Andover - WOD: Wednesday 11 December

Warm Up

3x5 hip thrusts

Strength:
Work up to 2RM Push Press

Conditioning:
Min on Min off x3 max double unders

WOD:
6min AMRAP 
10 x Box Jumps 
10x Sumo Deadlift High Pull 
L1-40/30 
L2-50/40 
L3-60/50

Results:

AFS CrossFit, Andover - WOD: Tuesday 10 December

Warm Up:

Shoulder mobility

Strength:
Max Overhead Squat 1-1-1-1-1-1-1

Conditioning:
Row 1km L1-4:20/4:55 L2-3:31/4:15 L3-3:15/3:56

WOD:
10-1 Deadlifts 
1-10 hang cleans 
5x push press after each round @40/25

AFS CrossFit, Andover - Christmas Plans

TAFS,

We are winding up to Christmas and i'm sure you all have ordered your custom nano's, knee socks, and power wraps for your stockings.  Historically Christmas has been a very slow period for us as so many of you will be away or carb loading for the January push ;).

As such here is what I propose.

Tuesday 24th December - 0630-1900
Wednesday 25th December - 1000-1200
Thursday 26th December - 1000-1200
Friday 27th December - 1000-1200
Saturday 28th December - 1000-1200
Sunday 29th December - CLOSED
Monday 30th December - 1000-1200
Tuesday 31st December - 1000-1200
Wednesday 1st January 2014 - CLOSED
Thursday 2nd January - 0900-1100 / 1800-2000
Friday 3rd January - 0900-1100 / 1800-2000
Saturday 4th January - 0900-1200
Sunday 5th January - Closed
Monday 6th January - Normal hours resume 0630-2100

I hope that all makes sense.

Lift Large, Die Large, Leave a massive coffin.

Gareth

AFS CrossFit, Andover - WOD: Monday 9 December

Warm Up:

1k row steady pace wrist mobility

Strength:
3 x cleans on the minute for 5 minutes 
L1-60 / 30
L2-75 / 40
L3-90 / 50
Must be touch and go.

Skill:
3x max effort ring rows

Wod:
In Pairs Complete 30 rounds of cindy
While partner is rowing perform 30 rounds of cindy in 5 round intervals, while partner works row for max calories.
Score is time for Cindy and Calories for row.

Accessory Work:
4x8 BNPP@75% 1rm sp 

AFS CrossFit, Andover - AFS JANUARY CHALLENGE!!

WIN 1 YEAR FREE MEMBERSHIP!!!

To give you a bit of motivation to get fit we are offering to new members the opportunity to win 1 years free membership. We have some fitness tests that we have for our members to achieve. The newbie who makes the most progress and ticks off the most skills will win. the challenge starts on the 3rd January so sign up quick. No money willchange hands as January will also be a free trial month for anyone wanting to dip their toes in the CrossFit pond 

It wouldn't be fair to not offer something for our current members so here is your little carrot:

Every Saturday in January will be a Bring a Friend day. Some might struggle (Ryan ;)) but for every member that signs up as a result of your intro we will give you £25.

We will give a t-shirt to the member who introduces the most people to the gym also.

New Year, New You!
Lets have it 2014

AFS CrossFit, Andover - WOD: Friday 6 December

Warm Up:

Hip mobility for workout

Strength:

Incline DB Press 

4x8 Heavy as possible

Skill:

Pull ups 3-3-3-3-3 

Add weight where possible

WOD:

21-15-9 

2 for 1 wall balls

box jumps (L1-30/L2-24/L3-20) 

KB Snatch (L1-24/16 L2-28/20 L3-32/24)

Accessory Work:

4x8 Shoulder Press

AFS CrossFit, Andover - WOD: Thursday 5 December

Warm Up:

Shoulder prep

Strength:

Shoulder Press 5x3-5@85%

Skill:

Strict HSPU 

L1-5/3 

L2-10/5 

L3-15/10

Wod:

10Rds of 

-5x Deadlifts 

L1 .5BW 

L2 BW 

L3 1.5BW 

-30s Handstand hold 

AFS CrossFit, Andover - WOD: Wednesday 4 December

Warm Up:

Rear delt and rhomboid activation

Strength:
Max 18inch Deadlift 1-1-1-1-1-1-1

Skill:
5x5 rebound box jumps as high as possible

Wod:
(20min CAP)
5 rounds 
20x Push Ups
30x Sit Ups 
40x Walking Lunge

Accessory Work:
5 x Prowler Push (75/50)15m

AFS CrossFit, Andover - WOD: Tuesday 3 December

Warm Up:

Shoulder mobility

Strength:

Snatch Balance work up to a heavy double

Skill:

Pistols 

L1-5/leg 

L2-15/leg 

L3 25/leg

WOD:

10min AMRAP 

10x Hang Snatch 40/30 

30x Double Unders 

AFS CrossFit, Andover - WOD: Monday 2 December

Warm Up:

Wrist and ankle mobility

Strength:
Max Front Squat 1-1-1-1-1-1-1

Skill:
500m Row 
L1-2:00/2:18 
L2-1:36/1:52 
L3-1:24/1:44

Wod:
5mins max squat clean and jerks 
Level 1 45/30 
Level 2 60/40 
Level 3 75/50

Accessory Work:
4 x 8 Walking Lunge 
work upto heavy 8

Results:

AFS CrossFit, Andover - WOD: Friday 29 November

Warm Up:

Shoulder mobility

Strength:
Bench Press 1-1-1-1-1-1-1

Skill:
KB Snatches in 3mins 24/16

Wod:
2x3min amrap - Bear Complex - 

Power clean
Front squat
Push press
Back squat
Push press 

(level 1=20/15, Level 2=40/30 Level 3=60/40)

Optional Accessory Work:

4x8 Tricep Extension Barbell or DB

Results:

AFS CrossFit, Andover - WOD: Thursday 28 November

Warm Up:

Ankle mobility

Skill:
Max Burpees in 1 mins with partner judge

WOD:
20min clock - 
Even minutes DB thruster 20/15 
Odd minutes calorie row. 

(Level 1=9's, Level 2=12's Level 3=15's)

AFSCrossFit, Andover - WOD: Wednesday 27 November

Warm Up:

Thoracic mobility

Strength:
Max Deadlift 1-1-1-1-1-1-1

WOD:
Christine 3 Rds - 
Row 500 
Deadlift x12 
Box Jump x 21 

(Level 1=.5xBW+12/16in, Level 2=.75xBW+16/20in, Level 3=BW+20/24in)

Optional Accesory Work:
4 x 8 Stiff Legged DL

Results:

AFS CrossFit, Andover - WOD: Tuesday 26 November

Warm Up:

Shoulder Mobility

Strength:
Max Snatch 1-1-1-1-1-1-1

Skill:
Max Push Ups in 2 mins with partner judge

Wod:
10min amrap 
10 Gtoh 60/40 
20 Walking lunge steps

Results:

AFS CrossFit, Andover - WOD: Monday 25th November

Today sees us start our new phase of training.  As you can see below there is a lot more content and some extra elements.  We will be putting up around the gym a breakdown of skills we think are crucial to attain to move forward with your fitness and hopefully use in competition. These skills will be judged by your peers and once you have ticked all of your levels requirements you will move up onto the next board.  These boards will be labelled beginner, Intermediate, advanced and Elite.

You will also see the accessory section.  This is an optional extra for those looking to build strength in the the 3 power lifts, the dead lift, squat and bench press.  These will carry over to any shoulder work and help improve our olympic lifting also.

Warm Up:

Hip Mobility

Strength:
Back Squat 1-1-1-1-1-1-1

Skill:
Max Air Squats in 2mins with partner judge

Wod:
3rds - 10 stoh @50/35 - 50x double unders

Accesory Work:
4 x 8 High Box Step Ups (30/24)

AFS CrossFit, Andover - New Highs

As we close one chapter, today has seen the opening of another.  The competition era of AFS.

Myself and Jamie have been in a few competitions and I for one enjoy the pressure.  I'm not saying I'm awesome under pressure but a 190kg squat, a 130kg bench and a 110kg clean and jerk with no significant strength training left me feeling extremely happy.  Jamie equalled his squat PB of 170, equalled his snatch PB of 110, equalled his deadlift on of 240kg and narrowly missed his clean & jerk PB with 130kg.

Today however was not myself or Jamie.  It was about the blooding of new team members.  Lizzie, Hayley and Maria all were taking part in their first competition and I know from talking to them that sleep deprecation the night before wasn't the best prep.

Standing in front of people for anything may it be fitness, bodybuilding or public speaking is extremely nerve racking and all three of the girls felt the pressure.  The beauty of competition is seeing how people react to that pressure.  Do they fight or do they flight?

Our 3 ladies certainly decided to fight.  I have never seen Lizzie lift as well as she did today.  During her set of snatchs our months of hard work really clicked.  I have to be honest and say I was distracted on her first lift and caught it out of the corner of my eye.  It was that good though that I was gob smacked.  The final result was a 5kg PB to 47.5kg. A great start to the day.  Hayley also snatched but the early start with the crowd played a few mind tricks.  Arguably the best lifter technically on stage all day (doods of Crossfit Reading even said as much) she battled brilliantly with her nerves to achieve 42.5kg.  3kgs off her best but a cracking effort.

Our second event was the squat.  Myself and Jamie as I said earlier performed pretty well.  The highlight of the squat being Seth Rouse hitting 215kg at 9;kg bodyweight and another power lifter from  1664 hitting 260kg at 105kg bodyweight. Oh and I bent one of the bars around my shoulders like Geoff Capes. It had nothing to do with the bar quality it was all me honest!!!!  Hayley joined us and after messing around with the rack manoeuvring the j-hooks into position she worked her way upto 97.5kg.  Not a bad effort at 60kg bodyweight herself.

Maria got involved on the bench press, her first event, with Lizzie and myself.  My 130kgs was way off some of the other guys with 160s being thrown around like confetti.  The girls worked their way up to 57.5kg.  Both hit that relatively comfortably.  We moved the bar to 60kg and Lizzie smashed it out of the gym.  Now Maria missed her first attempt.  Now if you know Maria you know that she doesn't quit easily if ever.  The clock was reading 20mins to go and she spent that whole time trying to lift it.  The guys, the determination and the stubbornness deserved to lift it and on her final attempt we were doing whatever we could to help, shouting, screaming, sucking a vacuum (might of been Hayley for that lol) but sadly she had to settle for the 57.5kg.  Lizzie also had to settle for the 60kg equal PB (however her previous PB did have a little spot so this was legit).

The third event for us was the deadlift.  Jamie absolutely monstered his 240kg lift.  So much so that he felt confident enough to try 252.5kg (mainly because the big dude mentioned earlier was next door and he missed it lol).  Sadly it wasn't to be but that's why we love Jamie ever the optimist.  Hayley took part in her second event and battled to a PB of 105kg.  I think she had more in the rack but a niggle in her back meant it wasn't worth risking as the clean was up next.  Maria was our third participant.  Her determination was once again there for all to see.  Her pure lack of self preservation and will to put every single vertebrae on the line while pulling 135kg was absolutely mega.  A 5kg PB and a very happy Maria.

Out final event was the clean and jerk. Jamie was starting to feel the pace of 3 events and did superbly well to hit 130.  The well was dry though for 135kg but I was still extremely proud of his commitment not only on that lift but throughout the day.  I managed to sneak up a 110kg effort.  Now if you have been around the gym lately you may have seen I've had a little bit on.  I have not lifted anything near 110 for about 2years and it's been a real mental challenge to get it again.  I have to say though that power cleaning it and then power jerking it felt amazing and hopefully now I can kick on.  Hayley joined us and our little pocket rocket didn't disappoint. She worked her way upto 60kg her current PB.  She nailed it and as I said earlier her technique was floorless.  There were a few green eyes monsters wishing they lifted as well as her and I include myself in that bunch.  62.5kg went on the bar and the little powerhouse house fires the clean up brilliantly.  The jerk was a little much but she walked away very pleased.

We spent all day competing together.  We bonded, we bled and we celebrated our efforts.  We hit PB's but consoled each other when we didn't quite get there.  That is the beauty of competition and we will be encouraging more people to get involved and experience this amazing exercise in self discovery.

On another note the Battle of London Qualifiers closed today.  We had a fair few members sign up and perform magnificently.  Jamie and Spencer have both qualified and we will be heading to london in January to support them.  If you can spare a day or two to come down as a team and cheer them on I know they would be grateful and I definatley would be.  

To summarise I get no greater feeling of satisfaction and pride as I do when you (my members) represent AFS, my little gym.  I also get a little emotional when I see you guys smash your own expectations and succeed.  I believe in you all and have high hopes that the future will see this happen many more times.

Final results:

Overall we finished 6th from 7

Gareth - squat 190/bench 130/ c&j 110

Jamie - squat 170/snatch 110/ deadlift 240/ c&j 130

Hayley - Snatch 42.5/ squat/ 97.5/ Deadlift 105/ C&J 60

Lizzie - Snatch 45/ Bench 60

Maria - Bench 57.5/ Deadlift 135

Eat, Sleep, Smash it, Repeat

Gareth 

AFS CrossFit, Andover - Fond Farewells

Today sees my last opportunity to say a fond farewell to Chris and Jess before they return home to Australia (Although I think Jess is getting her pit kittens sorted tomorrow ;) so might see her then).

Personally I have nothing but positive things to say about the Grant Family.  For two years they have come into the gym and for two years they have never had a bad day.  Although there were a few hangovers. 

From our first meeting Chris, Jess, Casey and Carter have felt like part if my family.  Chris was, and still is gobby as hell.  We clicked straight away and his straight talking is something I wish more people would adopt.  Not the greatest of flexible individuals, and seeing 120kgs of Aussie Muscle struggling, sweating and swearing under a PVC pipe will cheer me up whenever I hear any Aussie banter.  

Jess actually outdid Chris on the flexibility stakes if you can believe it.  But as she was more graceful she got extra points lol.  Jess at first was apprehensive and probably a little petrified about what she was embarking upon.  However 2 years later she is now a firm favourite with everybody in the gym and a bubbly vibrant women who has made others new to our little gym feel very welcome.

Both Chris and Jess have personified everything I have tried to promote in the gym.  They have followed our programme,  listened too our coach's,  worked hard in their own time and have now become 2 of our better athletes.  They have always come along to our little BBQ's,  Chris has passed his level 1 and dished out some horrendous wods on a Sunday and Jess is now our muscle up queen.  I'm only gutted some Aussie box in the middle of nowhere is about to gain two cracking CrossFitters.

I like to think of our gym as being very family orientated.  I have seen Carter and Casey grow up into two really lovely kids.  Engaging, well spoken with two beautiful little personalities that have always made me laugh.  Bruno will miss them a lot too.  Steak for dinner and being run ragged.  His perfect day!

On a personal note the leaving do held at the Boot was a perfect demonstration of what our little gym is about.  2 of our members getting a proper send off from 30 of their gym friends.  I was a little choked to see so many turn up but more so to see how much Chris & Jess mean to everybody.  We will all miss you and wish you all the very best back in sunny, warm Australia x

AFSCrossFit, Andover - The Change

TAFS,

These past 4 weeks have been pretty damn hard if i'm honest.  If it wasn't for you guys pitching in I would have really struggled so for that i'm extremely grateful.

The new digs are a work in progress. Over the next 4 weeks you will be seeing a lot of changes and improvements that will turn this quaint little box into a fire breathing cauldron of CrossFit activity.  We really want to provide you (the members and heart of AFS) a training facility worthy of the support you guys have shown these past 3 and a half years.

The Plan:

We, or indeed I (Gareth) have been guilty of not providing enough of a direction when it comes to channelling your efforts towards maximising your potential.  I'm not saying we have failed as the all round improvements from each of you has been fantastic however we, or indeed I want to give you more.

As such you will be seeing a change in the program.  We will no longer be running 2 programs.  Those on the gold program will be following the whiteboard but with the added extra bonus of receiving the extra coaching the barbell club offers.  We will be running a 1030 class Monday, Wednesday and Friday and a 1900 class Tuesday & Thursday that will cover this group.

You will notice that the program will be written with 3 standards in mind.  Beginner, Intermediate and Advanced scaling options.  This will coincide with the implementation of our Progress Tracking Board (Way cooler name TBC lol).  This board will set out the standards of each level and we will use our skill section of the class to improve and attain these goals.  Once you have completed all the targets you will move your name up to the next level and we will fist bump (Thats for you Macca).  But on a serious note we will be able to see progress a lot more clearly.

Competitions:

There is absolutely no better incentive then a competition to train for and during these competitions the depths with which we are prepared to go to get that extra rep or hit a PB are very rarely replicated in the gym.  Bearing this in mind we are going to organise in house competitions and local throwdowns for all our members to gain some no pressure experience.  We will also be sorting out out a year planner.  This year planner will be used to highlight the dates of all the competitions in the UK are being held.  We will grade each competition and encourage you all to get out there and join this movement that is CrossFit.

In Summary:

I love bullet pointing and being all formal lol.  We are looking to turn over a new leaf.  With the new gym, a new website on the way (and a booking system that i'm sure you will all love...especially Pedro), a new program, a new set of rules (still to be confirmed so put your suggestions in the comments) and the start of a new year looming in the not to distant future we hope that you will all take to the new setup and help us grow our membership and push for new heights in health, fitness and friendship.

Gareth
I Believe in Going Big or Going Home.

AFS CrossFit, Andover - WOD: Tuesday 12 November

Strength:

Ring Pull Ups 

4x8 As high as possible

WOD:

Ladder for 12mins

3x box jumps

3x KB swings 24/16

"6,6,9,9,12,12"

Monday 11 November

Skill of the Week:
Accumulate 30GHD's in your warm up.

Strength
5x5 Thrusters
Level 1 - 0.5 BW 
Level 2 0.75 BW 
Level 3 @BW

WOD
20min clock
Evens 30s max ring rows
Odds 30s max push ups hand release

The new address is:
1 Towergate Ind Est
Colebrook Way,
Andover, 
SP10 3BB. 
Next to st micheals church. 

Thanks
Gareth

AFSCrossFit, Andover - WOD: Monday 4 November

Skill of the Week:
Accumulate 30burpees in your warm up.

Strength:
Max snatch

WOD:
10-9-8-7-6-5-4-3-2-1
Snatch (any) @60kg
Sit ups

AFSCrossFit, Andover - End of an Era

TAFS,

As I'm sure most of you are aware we have now moved to 1 Towergate Ind Est, Colebrook Way, SP103BB.  We have spent the last 2 weeks moving and I have to say I am absolutely knackered.  Thankfully you guys have been fantastic and the help you have given me has been invaluable.  I'm pretty sure I would have given up a long time ago had it not been for the support you have all shown.

The past 3 and a half years have been a journey full of ups and downs.  Seeing the old place empty, echoing every sound takes me back to the first day I stepped into the gym and started to realise my dream.  We have seen countless PB's over the years and seeing the pure joy these moments have brought have made all the hard times worth while.  We will be showcasing some of these improvements through our new testimonial page on the website.  I have a few people lined up with before and after pics and a short paragraph but if you would like to add to it please email me your testimonial.

As I look back and analyse what it is we have achieved I also look back and think what the hell was I thinking.  I went into a massive project with absolutely no experience, and in all honesty absolutely no idea what a CrossFit gym looked like or how it worked.  I recently met with a couple of very lovely ladies who are about to embark on their own CrossFit gym and I surprised myself at just how far I have come as a person and business man but how far we have evolved as a gym. 

I look back with fond memories of Matt W, Jess the Devil, The Oak, my little bro and many others hitting their first muscle up.  I remember our first competition "Andover's Fittest 2010" having 20 competitors and this year we had 44 compete.  We have developed our kids program to 20 kids all of whom we will be looking to take to the schools weightlifting competition next year.  We have been a member of British Weightlifting for 3 years and will be looking to hold more weightlifting competitions in house in the new gym.

I have to be honest and say that over the past 18months we have maybe lost focus on what we want to achieve as a gym.  I will hold my hands up and say that a lot of my drive has been drained out of me by the sheer pressure of worrying about money and the business staying open.  Over these past couple of weeks you have all shown fantastic support.  Our aim is to take that support and channel it into making our little CrossFit Community a vibrant one.  By moving we have secured our future and I will be able to start creating a box worthy of all of you.

The Future:

As we move into the new gym it has already received wonderful feedback and I'm pleased that my initial impression of the place is shared by many of you.  As we move forward however we need to address a few issues.  I have many ideas to improve the gym.  We will be seeing a new website very soon with a booking system put in place, we have a feature wall planned which I can assure you will look amazing.  The rig will be getting a make over to allow more efficient use of the space.  Once we have full planning permission we will be opening up the two rooms to give us a fantastic open plan gym.  Upstairs sees our very own globo gym (lol) which we will look to improve upon over the coming months. 

Rules:

As you are all aware I'm not particularly great at rules.  I'm pretty sure I'm not going to sit and count 300 burpee punishments.  However I want to put it in your court to come up with our version of the 10 commandments.  Here's a start:

1- Leave your ego at the door
2- Replace all equipment
3- Follow the program or use the Open Gym session
4-
5-

Changes:

We have a chance to re-launch the gym. We have a new website en route, we have new branding planned and we are in discussions to change the name to CrossFit Andover.  Would you guys like to keep AFSCrossFit or change to CrossFit Andover?

We have about a month until our planning goes through.  Once it is through you will see some major improvements that I'm sure you will all like. 

Thanks again TAFS.
Gareth

 

AFSCrossFit, Andover - WOD: Monday 28 October

Strength:

Deadlift 5x5 @1.75xBW

Wod:
3rds of 3mins work
12x push press
Row 250m
Remainder of three mins snatches

2min rest between rounds

N.B
Beginner / Intermediate / Advanced weights
40/55/70 male 
20/30/40 Female

AFS CrossFit, Andover-WOD:Thursday 24 October

Strength:

TGU Ladder

Must complete both arms to move on.

WOD:

5rds

7x double KB swings @32/24's (shoulder high)

14x front squat

21x double unders

AFS Crossfit, Andover-WOD: Wednesday 23 October

Strength/Gymnastic Skill

5-5-5-5-5

Weighted Pull

WOD:

15min AMRAP

Row 250m

25 x Press Ups

AFS CrossFit, Andover - WOD: Tuesday 22 October

Strength:
5-5-5-5-5
Est new 5rm.

WOD:
10rds of:
1x snatch (you choose load)
30x double unders

Record time and load used

AFS CrossFit. Andover: WOD: Monday 21 October

Strength:
3-3-3-3-3
Shoulder to Overhead

WOD:
12 min AMRAP
100 x Wall Balls
75 x Box Jumps
60 x Burpees

AFS CrossFit, Andover - The Big Move

TAFS,

Over the past ten days as I'm sure all of you have seen we have demolished all the changing rooms.  In Rob's case we unearthed some quite serious anger issues.  

The plan at the moment very much depends on when the lease gets signed and the keys get handed over so we can get started.  

With regards to classes and the timetable we are not planning any disruption this week.  It has always been my target to close this weekend (26-27 October) to move all our equipment over requiring as many volunreers as possible.  I will of course update Facebook and our home page as and when I have updates.

This week I will be starting to paint the gym. Anyone who can wield a roller and has some spare time in the day is more then welcome to take up arms and splash some paint around the gym. 

Thank you for being so understanding during this difficult time.

Gareth

AFS CrossFit, Andover - WOD: Thursday 17 October

Warm Up:
2 x 1250 Row

Strength:
Front squats 5x3@85%

WOD:
30 x incline push ups feet on box
30x box jumps 30/24
30x incline push ups

AFS CrossFit, Andover - WOD: Wednesday 16 October

Warm Up:

2 x 1km Row

Strength:

3-3-3-3-3

Deadlift

Wod:

20 min AMRAP

8 x Deadlift @80% 3rm

Run 400

AFSCrossFit, Andover-WOD: Tuesday 15 October

Warm Up:

3x500 alt with partner

Strength:
5rm push press

Wod:
4 rds
15x strict shoulder press @30/20
15x wall balls unbroken

AFSCrossFIt, Andover-WOD: Monday 14 October

Warm Up:

4x 200m alternate with a partner

Strength:
3rm back squat

WOD:
10minute window complete:
75x KB swings @32/24

in remaining time 

AMRAP
5 x Pull Ups
10 X Push Ups

AFS CrossFit, Andover - WOD:Thursday 10 October

Warm Up:
Run 1km

Strength/Gymnastics:
Muscle Up Progression or
1-1-1-1-1 Weighted Muscle Up

Wod:
3 Rds
Run 400m
10 x Muscle Up / Pull Ups
25 x Air Squats

AFS CrossFit, Andover - WOD: Wednesday 9 October

Warm Up:
Run 800m

Strength:
Push Press
1-1-1-1-1

WOD:
9-7-5
Deadlift @140/80
Burpees
30 x Double Unders (Unbroken)

AFS CrossFit, Andover - WOD: Tuesday 8 October

Warm Up:
Run 600m

Strength/Gymnastics
3 Attempts for max Height Vertical Jump/Box Jump

WOD:
12min AMRAP
21-18-15-12-9-6-3
Pull Ups
Pistols

AFS CrossFit, Andover - Wod: Monday October

Skill Of the Week - Running

Warm Up:
Run 400m

Strength:
Back Squat
1-1-1-1-1

WOD:
10rds
Row 200m
25 Press Up
3 Pwr Snatch (60/40)

15min Timecap

AFS CrossFit, Andover - WOD: Thursday 3 October

Strength:
4 x 8 DB Shoulder Press

WOD:
3 Rds
Row 500m
15 Ring Rows
25 Power Snatch (40/30)

AFS CrossFit, Andover - WOD: Wednesday 2 October

Gymnastics Strength:

Accumulate 25 Strict Pull Ups

WOD:

10 x Deficit Hspu
10 x Double Unders
20 x High Box Step Ups
20 x Double Unders
30 x Floor WIpers (60/40)
30 x Double Unders
40 x Hang Cleans
40 x Double Unders
50 x Sit Ups
50 x Double Unders

AFS CrossFit, Andover - WOD: Monday 30 September

Strength:

Overhead Squat

10-10-10-10-10

WOD:

4 Rds

5 x Muscle Ups

15 x Hindu Push Ups

400m Run

AFS CrossFIt, Andover - WOD: Tuesday 1 October

Oly Lifting:

Snatch
3 Pos work upto a max effort. Must complete whole complex without dropping to move on

Wod:
12 MIn AMRAP
10 x Wall Balls
10 x Burpee

AFS CrossFit, Andover - WOD: Thursday 26 September

Strength:
Snatch
10 x 2
Est 2rm start at 60% jumps no bigger then 5kg

Wod:
12 min AMRAP
5 HSPU
10 DB Snatch (30/20)
15 Toes Through Rings
(Scale to T2B or Leg Raises)

AFS CrossFit, Andover - WOD: Wednesday 25 September

Strength:
Deadlift
10 @ 45%
10 @ 55%
10+ @ 65
or est 10rmWod:
3Rds
Run 800m
25 Press Ups
3 Rope Climbs

Tuesday 24 September

Strength:
Death By C&J
(60/40)
Wod:
21-15-9
Overhead Squats (40/30)
Burpees