Hi, and welcome to our blog. You may have read the Andover advertiser and seen our WOD for today - Fran. 21-15-9 Thrusters and Pull Ups and wanted to give it a go. Below is a video of Graham Holmberg, CrossFit Games Champion 2010 showing you how it's done.
Hopefully you enjoy the WOD and please feel free to post your scores in our comments section to compare with some of our members who are going to give it a go over the next few days.
What is CrossFit?
Many of us are avid gym users. We train 2-5 times per week through the standard program of 20 mins running, followed by 20mins rowing followed by a few light weight / high rep exercises then go home. If this is you then ask yourself how you are progressing? Are you stronger? Are you Fitter? Do you have more work capacity? When was the last time you had your program updated. Here is a little video explaining a little bit about CrossFit.
CrossFit advocates a mix of aerobic exercise, body weight exercise, gymnastics, and Olympic weight lifting. CrossFit describes its strength and conditioning program as “constantly varied, high intensity, functional movement, with the stated goal of improving fitness (and therefore general physical preparedness), which it defines as "work capacity across broad time and modal domains. Workouts are typically short—30 minutes or less—and intense, demanding all-out physical exertion. They combine movements such as sprinting, rowing, jumping rope, climbing rope, flipping tires, weightlifting, carrying heavy objects, and many bodyweight exercises; equipment used includes barbells, dumbbells, gymnastics rings, pull-up bars, kettlebells, medicine balls, and boxes for box jumps. These elements are mixed in numerous combinations to form prescribed "Workouts of the Day" or "WODs". Hour-long classes at affiliated gyms, or "boxes", typically include a warm-up, a skill development segment, the high-intensity WOD, and a period of individual or group stretching. Performance on each WOD is often scored and/or ranked to encourage competition and to track individual progress. Some affiliates offer additional classes, such as Olympic weightlifting, which are not centered around a WOD. The aim of CrossFit is to physically prepare people for whatever life might throw at them. It is not about following a particular routine, but about constantly varying workouts.
Who are AFS?
We have been around now for 3 years delivering a very well rounded CrossFit Program. We have many good athletes and the initial perception of CrossFit is that it is for the Elite. We, as well as all CrossFit gyms advocate CrossFit for all. No matter what your fitness level we can get you involved in a class and moving forward towards achieving your Fitness goals.
Our opening hours are 0630-2100 Weekdays /1000-1200 Weekends. As part of our timetable we run CrossFit Classes at 0630/0930/1100/1800 and 1900. We hold our On-Ramp (Intro to CrossFit Course) Every 2 weeks on Wednesdays @1900 and Sundays @1100 (1-2-1 sessions are available).
As a very family orientated gym we have been running our kids program for 2years now. We advocate teaching our children the proper techniques to lifting weights. We start with everyday objects such as rucksacks and build them up while adapting all the time to the growth spurts all kids have. We run a safe and conscientious program which has resulted in 3 of our kids representing the gym at the British Schools weightlifting competition earlier this year. We run our Angry Gorrilla's club Tuesdays and Thursday @1630 for 11+year olds and 1600 Fridays for -11's.
Grace, Livvie, Alex and Ellie pictured with Zoe Smith - British record holder at the British Schools Championships.
Our U11 class getting the guns out while the sun was out (Briefly).
To the other end of the scale we have classes that cater for the over 55's although many of them actually join in with our standard classes now as they have progressed so fantastically. Many slips trips and falls can be avoided through keeping fit and the variety of strength training we use to help develop balance, co-ordination and agility have seen many of our members recover from long standing injuries and push forward with a new found lease of life. Jill (pictured below left) has recovered with us after having a serious back operation. With regular visits to her consultant we received very high praise with regards to the speed of Jill's recovery following our CrossFit program.
If you would like to come and try CrossFit for free please drop me an email, a facebook message me at facebook.com/AFSCrossFit, or pop in for a tour and we can arrange a trial.
GET AFTER IT!!
Gareth
Hopefully you enjoy the WOD and please feel free to post your scores in our comments section to compare with some of our members who are going to give it a go over the next few days.
What is CrossFit?
Many of us are avid gym users. We train 2-5 times per week through the standard program of 20 mins running, followed by 20mins rowing followed by a few light weight / high rep exercises then go home. If this is you then ask yourself how you are progressing? Are you stronger? Are you Fitter? Do you have more work capacity? When was the last time you had your program updated. Here is a little video explaining a little bit about CrossFit.
CrossFit advocates a mix of aerobic exercise, body weight exercise, gymnastics, and Olympic weight lifting. CrossFit describes its strength and conditioning program as “constantly varied, high intensity, functional movement, with the stated goal of improving fitness (and therefore general physical preparedness), which it defines as "work capacity across broad time and modal domains. Workouts are typically short—30 minutes or less—and intense, demanding all-out physical exertion. They combine movements such as sprinting, rowing, jumping rope, climbing rope, flipping tires, weightlifting, carrying heavy objects, and many bodyweight exercises; equipment used includes barbells, dumbbells, gymnastics rings, pull-up bars, kettlebells, medicine balls, and boxes for box jumps. These elements are mixed in numerous combinations to form prescribed "Workouts of the Day" or "WODs". Hour-long classes at affiliated gyms, or "boxes", typically include a warm-up, a skill development segment, the high-intensity WOD, and a period of individual or group stretching. Performance on each WOD is often scored and/or ranked to encourage competition and to track individual progress. Some affiliates offer additional classes, such as Olympic weightlifting, which are not centered around a WOD. The aim of CrossFit is to physically prepare people for whatever life might throw at them. It is not about following a particular routine, but about constantly varying workouts.
Who are AFS?
We have been around now for 3 years delivering a very well rounded CrossFit Program. We have many good athletes and the initial perception of CrossFit is that it is for the Elite. We, as well as all CrossFit gyms advocate CrossFit for all. No matter what your fitness level we can get you involved in a class and moving forward towards achieving your Fitness goals.
Our opening hours are 0630-2100 Weekdays /1000-1200 Weekends. As part of our timetable we run CrossFit Classes at 0630/0930/1100/1800 and 1900. We hold our On-Ramp (Intro to CrossFit Course) Every 2 weeks on Wednesdays @1900 and Sundays @1100 (1-2-1 sessions are available).
As a very family orientated gym we have been running our kids program for 2years now. We advocate teaching our children the proper techniques to lifting weights. We start with everyday objects such as rucksacks and build them up while adapting all the time to the growth spurts all kids have. We run a safe and conscientious program which has resulted in 3 of our kids representing the gym at the British Schools weightlifting competition earlier this year. We run our Angry Gorrilla's club Tuesdays and Thursday @1630 for 11+year olds and 1600 Fridays for -11's.
Grace, Livvie, Alex and Ellie pictured with Zoe Smith - British record holder at the British Schools Championships.
Our U11 class getting the guns out while the sun was out (Briefly).
To the other end of the scale we have classes that cater for the over 55's although many of them actually join in with our standard classes now as they have progressed so fantastically. Many slips trips and falls can be avoided through keeping fit and the variety of strength training we use to help develop balance, co-ordination and agility have seen many of our members recover from long standing injuries and push forward with a new found lease of life. Jill (pictured below left) has recovered with us after having a serious back operation. With regular visits to her consultant we received very high praise with regards to the speed of Jill's recovery following our CrossFit program.
If you would like to come and try CrossFit for free please drop me an email, a facebook message me at facebook.com/AFSCrossFit, or pop in for a tour and we can arrange a trial.
GET AFTER IT!!
Gareth
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