AFS CrossFit, Andover - WOD: Thursday 1 August

WOD:

4 rds for time

Run 400m 
10x squat snatch 50/30

AFS CrossFit, Andover - Reaping the Rewards

With the CrossFit Games 2013 now in the can and with Rich Froning and our very own Samantha Briggs being crowned the fittest on Earth I feel it is time for one of those little pep talks.

After watching the Games I'm sure you all had a moment of clarity where you wanted to instantly jump out of your chair and hit the gym with the sole intention of destroying Rich or Sam depending on gender.  I came into the gym the following day to see 3 of my members with the sole intention of hitting the Cinco 1&2 WOds from Sunday which was commendable as they looked absolutely nails.

Cinco1

3Rds for time

5 x Deadlift (400lbs/265lbs or (180kg/120kg)

5 x Pistols Left Leg (53/35lbs or 24kg/16kg)

5 x Pistols Right Leg

Cash Out

80ft Handstand Walk

Cinco 2

3 Rds for time:

5 x Muscle Ups

5 x Deficit HSPU

Cash Out 

80ft Overhead Lunge (75kg/45kg)

I found myself thinking about goals.  We all want to be as Fit as Rich and Sam but as Jason Khalipa recently face booked "it will take time".   Short term, Medium Term and Long Term Goals need to be decided and a plan of action put in place to achieve those goals.

I have just achieved one of my short term goals.  A 200kg back squat and a 500kg CrossFit Total.  This goal has been on the agenda for quite some time but over the past 12 weeks I have actually knuckled done, planned my Madcow 5x5 routine and actually stuck to it.  I have to be honest and say I have wavered a little these past few weeks as I have begun adding some Wods to my weekly routine.  Taking into account I have not done much more then 5rep workouts for 12 weeks, my current Cardio/Muscle endurance less state has meant a few extra days of recovery.  Not good when you have targets to hit each week.  P.S my total was 505kg (200/90/215)

Perseverance is also key.  I had 3 bites at this 200kg squat today.  I implemented a bit of Rich's philosophy of adding weight when missing the first rep narrowly.  This was silly to say the least ;).  Over the past 12 weeks I have had a few niggles, I have missed a few of my targets but I didn't give up.  I had that goal and I wasn't going to fail.  You need to pursue your targets and stalk them like prey.  Never taking your eye off what you want.  

Remember training is exactly that.  You are training towards achieving something.  May that be a PB squat, A competition or just to lose weight.  These are the goals you set yourself and the satisfaction is in getting there, not the road you travel to get there.

If you need any help or advice on setting targets or goals no matter what they are then please drop me a line.  After 3 1/2 years of programming for our gym I have a great deal of experience in getting people to achieve what they want.

Get After It

Gareth

AFS CrossFit, Andover - WOD: Wednesday 31 July

Warm Up:
Burgenor Warm Up

WOD:
In circuit format for technique not time

5 times round the circuit

8 strict pull ups
8 strict push ups on paralettes
15 strict sit ups (no arm swinging)
15x tempo squats 4s down 2s hold 4s up

AFS CrossFIt, Andover - WOD: Tuesday 30 July

WOD:

3 rounds for time of:

50x double unders 
35x wall balls 
20x hand release push ups

AFS CrossFit, Andover - WOD: Monday 29 July

Warm Up:
100 Double Unders

Wod:
Run 800m 
1 round of Cindy 
Run 400m 
2 Rounds of Cindy 
Run 150m 
3 Rounds of Cindy

AFS CrossFit, Andover - WOD: Friday 26 July

Warm Up:
Hip Mobility
Squat Clean Progressions

Wod:
3rds:
15x squat cleans 42.5/35 
15x ring dips

AFS CrossFit, Andover - WOD: Thursday 25 July

Wod:

5km Row.

N.B
This can be done in Teams or in singles.

AFS CrossFit, Andover - WOD Wednesday 24 July

Wod:

10 x Power Clean @80
20 x Pull Ups c2b
30 x Push Ups hand release
40 x Overhead lunges 20kg
50 x Double Unders
60 x KB swings 32/24

AFSCrossFit, Andover - WOD Tuesday 23 July

Warm Up:
Row 500m

Wod:
3rds for time:
Run 400m 
30x dumbell snatch 25/15 

N.B Dumbell cannot be dropped 

AFS CrossFit, Andover - WOD 22 July

Warm Up:
General Warm Up

Wod:

3Rds of:

Burpees
Pull ups
Press ups
Sit ups
Squats

1 min ME per exercise
1min rest between rounds.

Score is Total Reps  

AFS CrossFit, Andover - Wod: Friday 19 July

Strength:
Overhead squat
2-2-2-2-2-2-2

Wod:
3min AMRAP
Burpees

AFS CrossFit, Andover - WOD Thursday 18 July

Wod:

12min time cap:
150x wall balls
90x double unders
30x muscle ups

AFS CrossFIt, Andover - Wod Wednesday 17 July

Warm Up:
5 x 5 Strict muscle ups tekkers / pull ups and ring dips for those still learning.

Wod:

3rds 

20x HSPU 

10x deadlifts @120/90

Tuesday 16 July

Warm Up:

Run 400m rest time it takes to run 

repeat 5 times. 

Compare to 060513

Wod:

5min AMRAP 

10x overhead walking lunge 

10x gtoh with plate. 20/10

AFS CrossFit, Andover - Wod Monday 15 July

Warm Up:
Front Rack Mobility Drills

Strength:
Max thruster 1-1-1-1-1-1-1

Wod:
Jackie
Row 1000m
50 Thrusters (20/15)
30 Pull Ups

Gold Program Week 8 Test Week

We have focused our last 8 weeks on building our strength.  We have squatted twice a week, pressed twice a week including our Olympic Lifting,  We have used our benchmark wods such Isobel and Annie to monitor our fitness as well as strength tests such as max pull ups, max effort handstand push ups.

Here are the videos from our CrossFit Total day.  I sadly missed Allie hitting 125kg Deadlift (3kg pb) and Natalie came in a little late so only managed a video of her 82kg back squat (7kg pb).

In evaluating our overall achievements I have to say I am impressed by the work ethic of all the guys who have participated in this new program.  We have seen people go from no strict pull ups to 2.  0 HSPU's to 3. Increases in both Snatch and Clean and Jerk.  The nicest thing for me hasn't been necessarily all the personal bests. The style and efficiency that is starting to develop and prosper throughout our core moves across everyone is fantastic.  I have stressed the importance of the fundamentals throughout the past 8 weeks and the program has reflected that.  The proof is certainly in the eating and with our women now starting to hit double figures for kipping pull ups and the strict pull ups moving up rep by rep I am now able to plan the next 8-12 weeks at the next level :)

Great Job TAFS

Gareth

AFS CrossFit, Andover - Wod Thursday 11 July

Warm Up:

10mins Double Unders

Wod:
15min cap
20-18-16-14........6-4-2
Thrusters @45kg
2-4-6.......16-18-20
burpees

AFS CrossFit, Andover - Wod Wednesday 10 July

Warm Up: 

General

Wod:

10min window run 1 mile in remaining time perform as many muscle ups/pull ups/ring rows as possible 

N.B.

"Ring row =1pt, pull up =3pts muscle up =10pts NBC: you can move up a skill but not down so if you start with pull ups you can go up to muscle ups but not down to ring rows. If you go up to muscle ups you CANNOT return to pull ups"

AFS CrossFit, Andover - WOD Tuesday 9 July

Warm Up
Run 1 Mile

CrossFit Total 2b
1rm Clean
1rm Bench
1rm Overhead Squat

AFS CrossFit, Andover - WOD Monday 8 June

Warm Up:

3 x 500m Row

WOD:

5 rounds

30s Kettlebell Swing

30s Box Jump 

30s Rest

Score is total Reps.

Friday 5 July

Warm Up:

Toe to bar tech

WOD:

"7rds of 

10 wall balls

10 toe to bar 

run 150m 

rest 30s"

Score for WOD is total working time

Thursday 4 July

Warm Up:
Run 1 1/2 miles or row 2km

Wod:
5 min max effort clean and jerk at 30/40/60/75/100

1 rep at a higher weight beats any number of reps at a lower weight!!

Wednesday 3 July

Warm Up:
Pull up 5-5-5-5-5
as hard as possible with strict form, use bands or weight to suit

Wod:
20m AMRAP
5x pull ups
10x pistols alt
15x hollow rocks

Tuesday 2 july

Warm Up:
Skin The Cat Progessions 
Shoulder Mobility

Skill:
Accumulate 15x strict muscle ups or chest to ring pull up supersets with ring dipsWod:
3 rounds
75x double unders 
20 thrusters 45/35 
15 burpees 

Monday 1 July

Strength:
3-3-3-3-3 deadlift @80%

Wod:
Diane
21-15-9 - deadlift / hspu