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