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

AFS CrossFit, Andover-WOD:Monday 23 September

Strength:

5-5-5-5-5

Close Grip Bench Press

Wod:

40 Double Unders
30 Kettlebell Swings
20 GHD/Abmat Situps

AFS CrossFit, Andover-Wod: Friday 20 September

Strength:

1-1-1-1-1 Front Squat

WOD:

10-8-6-4-2

Bear Complex (80/50)

-Power Clean

-Front Squat

-Push Press

-Back Squat

-Push Press

25-20-15-10-5

Burpees

AFS CrossFit, Andover - WOD: Thursday 19 September

Strength:

15 Mins to est 1rm C&J

Wod:

Cindy
20 min AMRAP
5 x Pull Ups
10 x Press Ups
15 x Air Squats

AFS CrossFit, Andover-Wod:Tuesday 17 September

Strength:

15mins To Est 1rm Snatch

Wod:

Fran
21-15-9
Thrusters
Pull Ups

AFS CrossFit, Andover- WOD: Monday 16 September

Strength:

1-1-1-1-1

weighted Pull Ups

WOD:

Christine

3rds 

Row 500m 

12 x BW Deadlift 

21 x Box Jumps 

15min Timecap

AFS CrossFit, Andover-The Plan

TAFS,

As our competition season comes ever closer we have come to the end of another training cycle.  We have worked on our skill development and carried our strength training program through another tough 12 weeks.  Our goal has always been to peak for Divided We Fall late Oct early Nov (a little birdie tells me this might push back to around the 18th Nov).  Either way we also have the london Throwdown Qualifiers coming in November and the Dominance Series is now under way with 3 solid performances from our teams.

With these events in mind I have to start looking towards team selection, program design to push our representatives forwards and provide challenges for all of our members to keep you moving forward with your fitness goals.  

From tomorrow you will see some of our benchmark Wods re-appearing.  This is our first week and will be used for measuring where our fitness lies.  It will also be the start of our selection process for DWF.  I have decided that we will run our trial over the next 6 Weeks and will score each of our Wods accordingly.  We will score the Wods Monday to Friday and grade each person on their finishing Position i.e 1st=1point, 5th=5points.  You can do the Wods on any day however they must be judged to count. With this in mind all members are allowed to judge and are encouraged to have a crack.  After all what have you got to lose???

I hope this all makes sense and I will be setting up a Google Spreadsheet that you can have access too should you wish to partake.  Please comment below, email or Facebook me if you want to be involved.  Ideally we would like to take as many teams as possible as the experience is one I would like as many of you to take part in as possible.

Get After It!

Gareth

AFS CrossFit, Andover- WOD: Monday 16 September

Strength:

1-1-1-1-1

weighted Pull Ups

WOD:

Christine

3rds 

Row 500m 

12 x BW Deadlift 

21 x Box Jumps 

15min Timecap

AFS CrossFit, Andover-WOD: Thursday 12 September

Warm Up:

JYD WU

Burgemor Warm up

Strength:

Snatch 1-1-1-1-1 Est new 1rm

WOD: 

Randy

75 x Snatch (35/25)

AFS CrossFit Andover-Wod: Wednesday 11 September

Conditioning:

10 x 75m Sprints (Rest the walk back)

Strength:

Est New 1rm Push Press

WOD:

10-8-6-4-2

HSPU

Deadlifts 140/110

AFS CrossFit. Andover - WOD: Tuesday 10 September

Skill Work:

2min challenge

T2B

Hollow Rocks

Press Ups

(No rest between Exercises)

Wod:

10 rds

2 Power Cleans (75/45)

10 Pull Ups

15 Squats

AFS CrossFit, Andover - WOD: Monday 9 September

Warm Up:

OMEM 10mins 

Beg - 10 Burpees

Int - 15 Burpees 

Adv - 18 Burpees 

Time stops if you miss your time.

Strength:

10 mins to est 3rm Overhead Squat 

Wod:

Kelly

5rds

run 400m

30 Box Jumps (24/20)

30 Wall Balls

N.B 30 min Timecap

AFS CrossFit, Andover- WOD: Friday 6 September

Strength:

Front Squat

1-1-1-1-1

WOD:

3 Rds

Run 400m

5 x Front Squats 80/50

15 x Deadlifts

25 x Press Ups

Our Junior members rocking it with the big dogs.  They are all growed up lol.  Here's to the CrossFit games 2020!

AFS CrossFit, Andover- WOD: Friday 6 September

Strength:

Front Squat

1-1-1-1-1

WOD:

3 Rds

Run 400m

5 x Front Squats 80/50

15 x Deadlifts

25 x Press Ups

AFSCrossFit, Andover - WOD: Thursday 5 September

Gymnastic Skill/Strength:

HSPU
5-5-5-5-5
Max Deficit

Wod:

10min AMRAP
100 Squats
20 x Hang Power Cleans (60/40)
10 x Mu/C2B

AFS CrossFit, Andover - WOD: Wednesday 4 September

Warm Up:
2km Row

Wod:

DIRTY DOZEN

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 24/20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 24/16kg
30 Sit-ups
20 Hang squat cleans, 15/10kg dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

AFS CrossFit, Andover - Monday 2 September

Strength
5-5-5-5-5 Back Squat Est new 5rm

WOD:
21-15-9
Wall Balls (20/10)
Pull Ups

AFS CrossFit, Andover - WOD: Tuesday 3 September

Strength:

OMEM for 10mins
5 xHang Power Cleans

Wod:

20min AMRAP
25 Double Unders (Unbroken)
5 x HSPU
10 x KB Swings (24/20)
15 x Box Jumps 24inch

AFS CrossFit, Andover - R&R

I'm sure you all know I took a week off.  Some of you have been here since day one and understand that I can count on one hand how many days I've taken off over the past 3 and a half years.  It was well warned, well needed and I really appreciate all the help that some fabulous people gave me to be able to sit back and enjoy a holiday.

Special mentions goes to Chris 'The Oak' Grant and Jamie Martin for stepping in and covering the mornings for me. To my Brother Dave for, as always helping out when I need him and to Darren for being as dependable as ever.

I tried my hardest to leave the gym alone and trust these guys to deal with the day to day running of the gym and I think accomplished that goal.  This week off has given me the chance to spend some quality family time with Kala, Ellie and Theo who I have neglected a fair bit in pursuing my dream of running my own business/gym.  I had a cracking time with them and started to reflect on what I have achieved, what I want to achieve and at what cost am I prepared to go to to get there.

12 weeks ago I took the decision to run two programmes.  One to be purely CrossFit and one to be a bit more strength and conditioning based to work towards competitions.  The aim being to encourage my members who want to keep fit and follow the CrossFit ethos of constantly varied, functional movements, performed at high intensity the tools to keep motivated and keep training. And also to provide a program that will push those who wish to compete.  I didn't think it was possible to do cater for both in one program.  My heart was in the right place with the aim of making everyone happy. As I have learnt over the past 3.5 years this is very difficult.  

I have received a lot of feedback over the past few months that I would like to address.  Firstly it has been said that there is a feeling of separatism. That the atmosphere in the gym is not what it used to be.  People feeling that they are not included.  

What I propose is to run one program.  Something that everyone can follow.  The gym program will cover a strength/Skill phase to begin each weekday.  The gold program will be able to follow their structured personalised program during this phase.  The Wods will be geared towards Divided We Fall in October and will be challenging, but easily scaleable as per the CrossFit way.

The weightlifting club on Tuesday, Thursday and Saturday will be included in the gold program as per usual.  Ideally we would lift then WOD but that is personal preference and time dependant.

We have always enjoyed competitions.  Many of us have achieved personal bests as a result of the pressure of competition.  We will be entering the Divided We Fall games for the 4th year in October and I would like to encourage as many of you to take part as possible.  Last year we saw people achieve their first pull up,  string together 20 double unders and PB their shoulder press all in competition.  It is a great weekend and a perfect chance for us to get out on the Swansea night life :).   We will be holding a trial over 6 weeks to decide our teams. We will start on the 14th September and have a BBQ afterwards.

We/I have been guilty of letting our social events pretty much disappear off the calendar.  I would like to ask for some volunteers to start a committee to take over the role of Gym Event Planner.  I would like an event every month where we can get together as a community and have some fun.  

With all that I have said above I am really keen for you (the members of AFS) to have your say.  If there are suggestions out there as to how to improve the gym, the program, operations or you just want to do a Birthday Wod please drop me an email or collar me in the gym.  I am always open to constructive ideas/criticism no matter how close to the home it is.  I want to make AFS as good as it possibly can be.

Get After It TAFS

Gareth