Read more at www.afscrossfit.com
12 Clapping push ups
11 Fran weight thrusters (40/30 kg)
Read more at www.afscrossfit.com
Part A:
10 Min EMOM
10 Pull Ups
10 Push Ups
10 Squats
Part B
Work Up to a Heavy Snatch Single
Part C:
20 Min EMOM
Odd: 15 KB Swings 32/24
Even: 15 Push Jerks 70/45
Read more at www.afscrossfit.com
Part A:
5 min amrap
7 Box Jumps 24/20
7 HSPU
Part B:
5 ROUNDS
3 Min AMRAP followed by 1 min rest
5 Sn grip Deadlifts 60/40
5 Hang Squat Snatch
5 Sn grip Push Press
Part C:
Tabata Row for distance
Accessory:
Chuck Prowler on Gym mats and push it 2 lengths as fast as possible rotate with a couple of partners and take it in turns. If you can add weight go but you should be able to not stop
Read more at www.afscrossfit.com
This is the second christmas on Colebrook Way and our fifth in total. In previous years we have kept it pretty low key and on the whole just popped into town and had a few cocktails and see where the night leads. This year I wanted to put on an Event. I feel these past 12 months needed celebrating properly. Not only have we grown our membership but we have worked hard to create a fun, happy and positive atmosphere around the gym which I personally am extremely proud of. We have also (I hope) started to make the break through to the average joe that CrossFit is for everybody and everybody can achieve their fitness goals with us. The guys that have started the bootcamp and those that have then moved over into our full CrossFit classes have added a fun, exciting dimension to the gym that has been missing for a while. They have reminded me why I started CrossFIt and also reminded me whats important. The competitions are fun however hearing people overjoyed about achieving a double under and telling me how we have helped improve their everyday lives is what its all about. Teaching new people this thing I love and watching them grow is priceless (insert mastercard symbol here).
With all this in mind I set out quite some time ago to make this years christmas party a proper party. I new in my heart it would be a cracker and went about organising our Casino Royale themed party. Ive added a few pictures from the evening and by all accounts everyone had a fantastic time. I always like these occasions as I pretty much live in sports kit and I only really ever see you guys in sports kit. I love throwing a suit on (if it still fits) polishing the brogues and hitting the party. I was really impressed by how well everyone scrubbed up. Although Tom Appleton lowered the standards in his casual Officers Mess attire of chinos and a dodgy shirt we have to make allowances though I guess ;).
As the evening wore on it was apparent that I should never gamble with real money. Poker, Roulette or black jack it doesnt really matter. Going all in on green 0 is silly apparently, however it allowed me more drinking time, RESULT! It was also apparent that Dan Albone is a hustler as he won the Magnum of Proseco. Outfit of the evening I have to say went to The Davies sisters in their matching red dresses ;). Although Stacey would have won had she fallen out of hers. Apparently Emily had pics but deleted them…
As things drew to a close around 0100, I was done with Ryan licking me and also shuttling back and forth to the heater to keep Nicola hot and Kate cold #itsalltrainingapparently. The DJ had given Olly all the wham I could take but most of all the brownies had been devoured by big Dan Grant. I’m pretty sure the 5 jeagerbombs for a fiver and the Sambuca at a pound a shot resulted in some sore heads the following morning and people left asking me when the next one was. All in all a raving success I think.
I have to thank all who came for making it a great night. To thank Marthas Tea Party for the cakes. And to Tom and his guys for turning our gym into a casino, ok so we had to use our imagination a little.
Read more at www.afscrossfit.com
Part A)
EMOM10
2x power snatches as heavy as poss
Part B)
15min work on muscle up technique and hs walking.
If you can do both accumulate 15 strict mu and 100ft hs walk
Part C)
50 calorie row
AMCAP in next 5minutes
once 5 minutes is up complete
50 thrusters for time @30/20
AMTAP in next 5 minutes complete as many thrusters as possible
Score is calories and thrusters in the 5mins
Read more at www.afscrossfit.com
Part A)
Front Squat 3-3-3-3-3
Part B)
Push press 3-3-3-3-3
Part C)
5min amrap
30m farmer carry 2×32/24
10 chest to bar
10 thrusters 40/30
REST 2MINS
10min amrap
30m Farmer carry
10 chest to bar
10 thruster @40/30
10 box jump 24/20
Accessory)
Tabata hollow rock
Read more at www.afscrossfit.com
Part A)
5rds
1min row for calories
1min box jumps 24/20
1min 1 arm db snatch 35/22.5
(this is not red line just get work done)
Part B)
15mins max power clean
Part C)
10rds
1 power clean @90%
40m shuttles in 10m intervals
5 chest to bar pull ups
Read more at www.afscrossfit.com
Part A)
Back Squat 5×3
then – 20rep@70% (can you go unbroken)
Part B)
5min AMRAP
3 squat cleans @80/60 if you can + 7 handstand push ups (scale weight and or push ups if needed)
Part C)
12min clock – 50/40/30/20/10 – KB swing 24/16 + Double unders.
In remaining time do max effort muscle ups. (if you don’t have muscle ups climb the ladder back up 20/30/40/50
Read more at www.afscrossfit.com
Part A)
4mins double under prac
Part B)
Emom16
ODDS – 10 hang power cleans @60-70% max clean
EVENS
10 x chest to bar pull ups
Part C)
5rds 45s row for calories rest 15s
45s burpee 15s rest
Read more at www.afscrossfit.com
Part A)
5x400m run / 500m row
1st must be @85-90% then following sets must be negative splits getting faster each set 
Part B)
Every 30s do 3 power snatches
6mins @60% max
2mims @70%
1min @80%
1min @90%
Part C)
With a partner 8mins amrap
A does 10 GHd sit ups/sit ups
B holds plank while they go.
Read more at www.afscrossfit.com
Part A)
5 Rounds:
1 min Shuttle Run wall to wall in gym
1 min Box Jumps 20″
1 min Pistols
Part B)
For Time:
40 Pull Ups
30 Burpees
20 HSPU
10 Muscle Ups/ring rows/ring dips.
Rest 3 Min
For Time:
20 Pull Ups
15 Burpees
10 HSPU
5 Muscle Ups/ring rows/ring dips
Part C)
40x GHD sit ups
Accessory)
Tabata row @90%
Read more at www.afscrossfit.com
Part A)
10min AMRAP
alternating with a partner (on your own is fine)
10 wall balls heavy as poss
30 double unders
Part B)
Every 2mins for 30mins
7x deadlifts
3x squat cleans
Weight used here should be as close as poss to 80% best squat clean but be realistic
Part C)
8 Rds
1min max double unders
10burpees
rest 20s x8
Read more at www.afscrossfit.com
Part A)
20min rolling Clock
1-10mins
ODDS – Row for Calories
EVENS 20/15/10x KB Swing @24/16
11-20
ODDS – Row for Calories
EVENS – 5x Muscle ups/Pull ups/ring rows
Score is total Calories Rowed
Part B)
Perform Bring Sally Up with Push Ups
UP is press up plank with arms locked out and hands directly under shoulders. DOWN is elbows below 90 degrees with chest and thighs slightly off floor. Go as far as you can – Song is Moby – Flowers
Part C)
10min OMEM
ODDS – 15/10/5 Shoulder to Overhead @60/40
EVENS 15/12/9 Toe To Bar
If you can’t do 9 TTB scale to 15/12/9 Knee raises
Accessory)
Run 3x800m resting 3:00
Read more at www.afscrossfit.com
Buy In:
EMOM15 complete 1 round of cindy – if you are under 30s for a round then row remainder of each minute for calories
WOD:
5rds – 1mim db hang squat cleans (choose a weight you can do 10 with, heavy as poss) 1min box jumps(again choose height but aim is 24/20)
Cash Out:
30-20-10
GHD SIT UPS/sit ups and KB swings @32/24
Read more at www.afscrossfit.com
Buy In:
150 double unders / 4mins of attempts
WOD:
Holleyman
30rounds
5x wall balls
3x hspu/push ups
1x power clean 100/75/50/35
Cash Out:
6rounds
work:rest 1:1
5 power snatches @60/40/20
work technoque with whichever weight is comfortable. As heavy as poss though don’t be a wuss
Read more at www.afscrossfit.com
WOD:
FILTHY 50
50
50
50
50
50
50
50
50
50
50
Read more at www.afscrossfit.com
Buy In:
7rds
1min row for calories (aim 20/15)
1min power clean (choose a weight you think you can hit 15reps with each minute)
WOD:
10rds
10 pull ups
10 dumbell push press @22.5/15kg dbs
Cash Out:
Tabata row @90% of max effort
Accessory:
7min amrap- 8 kb swings @32/24 8 GHd sit ups
Read more at www.afscrossfit.com
Buy In:
10×3 back /front squat
a set every 2mins. Choose opposite to 25/11/14 and go heavy as possible using same weight across all sets 10min
WOD:
AMRAP 10mins
beginners – 2 burpee 4 box jumps @24/20 6 wall balls – int 3/5/7 – adv 4/6/8
AMRAP 5mins (add 1rep to each exercise)
beginners – 3 burpee 5 box jumps @24/20 7wall balls – int 4/6/8 – adv 5/7/9
Cash Out:
Bring Sally Up Back squat challenge at 50/35 how far into the song can you go? Moby – Flowers is the song name.
Accessory:
6 rds of 7 muscle ups/pull ups/ring rows 1 min rest between. Unbroken if possible
Read more at www.afscrossfit.com
Part A:
Run 3x400m rest 1:1
after third interval rest 2 mins
Then do 5mins of 6 burpees every 30s up it to 7 for last 2mims if feeling good
Part B:
3 rounds (1min rest between rdos)
10 thrusters
10 pull ups
rest 2 minutes
3 rounds (rest 1min between rds)
10 pull ups
10 squat cleans
rest 2mims
3 rounds (rest 1min between rds)
10 pull ups
10 squat snatches rest
20min time cap@35/25 30
Part C:
floor wipers @60/40kg
Accessory Work:
Tabata row @90% of max effort
Read more at www.afscrossfit.com
Part A:
64x hspu
64x pistols
break how you like 8mims to do as much as poss.
Part B:
Establish scaling options in warm up 20mins omem
20 kb swings 32/24/16
box jumps 24/20/16
both movements everytime so scale sensibly
Part C:
10mims est max strict press
Accessory:
1mile resistance run this can be with vest on/power chute/sled/big f’in hill
Read more at www.afscrossfit.com
Part A)
20min rolling clock
ODD 3x back squat or front squat (choose weakness)
EVEN RUN 200m
Part B:
With a partner or rest 1:1 – 7 rounds
3 squat snatches 5 bar muscle ups/pull ups/ring rows -
snatch @85%
Part C:
50/75/100 hollow rocks. If you can’t do 30 unbroken dont go above
Accesory:
50 Tabata row max effort
Read more at www.afscrossfit.com
Part A)
30x clean and jerks aim for 80% across but ALL should be dome in 10mims
Part B)
20min OMEM
ODD 15/12/9 calorie row
EVEN 15/12/9 burpee
Part C)
100 x double unders / 50 attempts
Accessory:
25 x GHD sit ups
Read more at www.afscrossfit.com
Strength:
Deadlift 10×2@65% rest 10secs
WOD:
1/2/3/4/5/6/7/8/9/10 perform 25 Double Unders at the end of each round
Option 1 – muscle up/6inch deficit shspu
Option 2 – strict Pull ups / HSPU
Oprion 3 – Ring Rows/Push Ups (strict no lipping or knees)
Read more at www.afscrossfit.com
Strength:
3rm Hang Snatch
WOD:
5rds
9 x Deadlift
6 x hang snatch
3 x OHS (60/40)
Read more at www.afscrossfit.com
Strength:
1rm Back Squat
WOD:
Daniel
50 x Pull Ups
400m run
21 x Thrusters (40/30)
800m run
21 x Thrusters
400m run
50 x Pull ups
Read more at www.afscrossfit.com
Strength:
3×5 Box Jumps
Followed by
3rm Thruster
WOD:
50 x Kb Swings
50 x Front Rack Lunge (50/35)
50xRing Dips
50xT2B
50xPistols
50xSTOH
50xHang Cleans
50xDouble Unders
50xRing Rows
50xcal Row
Read more at www.afscrossfit.com
Strength:
2 x C&J OMEM for 10mins @80%
WOD:
9/7/5
Muscle Ups/Snatch (60/40)
Read more at www.afscrossfit.com
Strength:
2 x Snatch OMEM for 10mins @80%
WOD:
“Remembrance”
60/40kg For time -…
(Day) 11 x dead lift
(Month) 11 x power cleans
(Year) 19 x hang squat cleans
(Year) 14 x push press
(Centenary) 100 x burpee bar jumps
Read more at www.afscrossfit.com
Strength:
Deadlift work upto 3×3 @85%
WOD:
Run 2km / 21/15/9
Burpees/Wall Balls
Row 2km
Read more at www.afscrossfit.com
Strength:
10×3 Back Squat @ 60%
WOD:
Angie
100 Pull Ups
100 Press Ups
100 Sit Ups
100 Squats
Read more at www.afscrossfit.com
Strength:
C&J OMEM 15 mins2@70%
Skill:
3attempts at max effort unbroken double unders
Wod:
5rds
row 250
15 sdhp (40/30)
25 sit ups
Read more at www.afscrossfit.com
Strength:
Snatch Grip Deadlift 1set rest pause method @60% from 4inch blocks
Skill:
2 mins Toe to bar/leg raise
WOD:
100 du buy in
21-15-9
Push Press/Sit-ups
Cash Out 15m Handstand walk(length of gym)
Read more at www.afscrossfit.com
Strength:
Snatch omem 15mins 2@70%
WOD:
Kelly
5rds
Run 400m
30 box jumps
30 wall balls
Read more at www.afscrossfit.com
Strength:
Box Squat 5-5-5-5-5
Skill:
Tabata Burpee Box Jump
WOD:
4rds
10 kb swings/1 strict Pull up
15 Kb Swings/2 strict pull ups
25 kb swings/3strict pull ups
50 kg swings
Read more at www.afscrossfit.com
STRENGTH:
Shoulder press 5xme 10:50@50%1rm
Skill:
ME handstand hold (freestanding preferably)
WOD:
60xairsquats
50xpress ups
40xSit ups
30xPush press (50/35)
20xPistols
10xmuscle ups
AMRAP 20mins
Read more at www.afscrossfit.com
Strength:
Hang Power clean +Hang Squat clean work upto heavy single
WOD:
Abbate
For time:
Run 1 mile
21 x 70kg clean and jerks
Run 800 metre
21 x 70kg. clean and jerks
Run 1 mile
Read more at www.afscrossfit.com
Strength:
Deadlift 15×2@60% rest 10secs
Skill:
2 mins Ring dips/jumping dips I
WOD:
In teams
2km row
100 ohs (40/30)
150 hang cleans
200 box jumps. If the bar touch’s the floor 5 sync burped penalty.
Read more at www.afscrossfit.com
Strength:
3 pos Snatch work to a heavy Double
Skill:
1 min Wall Ball challenge
WOD:
Helen
3rds
Run 400m
21 x KB Swings (24/16)
12 x pull ups
Read more at www.afscrossfit.com
Strength:
Squat 5xme Squat 10:50
WOD:
20min AMRAP
20 x DU
15 x Box Jumps
10 x t2b
Read more at www.afscrossfit.com
Strength:
5-5-5-5-5 Deficit Deadlift @ Clean 1rm
Skill:
2 Mins Burpee
WOD:
Karen
150 x Wall Balls (20lb/10lb)
Read more at www.afscrossfit.com
Strength:
10min OMEM x 5 Bench Press @60% 1rm
WOD:
3Rds
Row 400m
21/15/9
HSPU
Ring Rows
Read more at www.afscrossfit.com
Strength:
Snatch 1Rm
WOD:
10 Min Timecap
10 x Snatch 30/20
5 x Strict Pull Ups
10 x Snatch 40/30
5 x Strict Pull Ups
10 x Snatch 50/40
5 x Strict Pull Ups
10 x Snatch 60/50
5 x Strict Pull Ups
10 x Snatch 70/60
5 x Strict Pull Ups
Read more at www.afscrossfit.com
Strength:
OMEM 10 Mins Front Squat Hold (Use 1rm)30:30
Skill:
ME Plank
WOD:
100 double-unders
21 x 50/35kg front squats
21 reps push presses
100 double-unders
15 x front squats
15 x reps push presses
100 double-unders
9 x front squats
9 x push presses
Read more at www.afscrossfit.com
Strength:
1 rm Sumo Deadlift
Skill:
5rds
1mi on: 1 min off
double Unders (Record total reps)
WOD:
15min AMRAP -
Row 250m
21 Press Ups
Read more at www.afscrossfit.com
Strength:
1rm Clean & Jerk
WOD:
3 rounds for time of:
Run 400 meters
21 x 30/20kg hang power snatch,
12 x chest-to-bar pull-ups”
Read more at www.afscrossfit.com
Strength:
OMEM for 10mins
5 x Shoulder Press @ 70% 1rm
Skill:
10 Mins Hanging drills
WOD:
Christine
3rds
Row 500m
12 x Deadlift @BW
21 x Box Jumps
Read more at www.afscrossfit.com
Strength:
OMEM for 10 mins
5 x Back Squat @75% BW
Skill:
Death by HSPU
WOD:
3 Rds
Run 800m
50 x SitUps
50 x Back Extension
Read more at www.afscrossfit.com
Strength:
Snatch high pull + hang squat snatch + overhead squat – max for day in 15mims
Skill:
20 negative muscle ups
20 hips to rings
20 transition skills attempt max set of muscle ups Run 400m
WOD:
angie ish
100 kb swings@24/16
100 push ups
100 sit ups
100 squats
break it up as needed
Read more at www.afscrossfit.com
Strength:
Push press max single
then max stoh @70% in 2mims
Skill:
Accumulate 3mims in handstand hold or spend 5mims practicing freestanding handstand
WOD:
50 pull ups
40 double umders
30 plate gtoh@25/20
20 pistols
10 snatches @60/40
N.B – scale plate to 20/10 and snatch to 50/35 or 40/30
Read more at www.afscrossfit.com
Strength:
Back squat 3-3-3-3-3
Skill:
10x candlestick rocks
10x rolling pistols
10 x pistols. 4 sequences if you can’t do pistols do 5 sequences of the other two
WOD:
6min ladder in 3′s
box jumps 24/20
thrusters 50/35 3,3,6,6,9,9 and so on
At 6 mins rest for 2mims and then complete a 1k row for time. Record your amrap score and your row time
Read more at www.afscrossfit.com
Strength:
5x max strict pull ups rest as needed
Skill:
10x squats – 10x push ups – 10x squat thrus – 10x squat jumps to touch target
move through this cycle 4 times
WOD:
DT
5rds
12 deadlift
9 hang cleans
6 stoh @70/50
scale as needed
Read more at www.afscrossfit.com
Strength:
Deadlift 5-5-5-5-5
Skill:
Accumulate 40 ring dips in as fewer sets as possible
WOD:
21-15-9
overhead squat @50/35
bar facing burpees
Read more at www.afscrossfit.com
Strength:
Bulgarian Squats 5×4/leg
Skill:
OMEM for 8mins
14 x Burpees
Read more at www.afscrossfit.com
Strength:
Max Weighted Pull ups then 3×3@85-95%
Skill:
20 Negative Muscle Up Progression
20 x Hips 2 Rings
20 x Transition Skills
WOD:
Read more at www.afscrossfit.com
Strength:
1rm Clean
Skill:
Accumulate 3mins assisted planche using bands or boxes.
WOD:
Run 200m
40 x 2for1 Wall Balls
Run 400m
30 x 2for1 Wall Balls
Run 800m
20 x 2for1 Wall Balls
| max clean | Accumulate 3mims in assissted planche using bamds or boxes to balance legs on | Run 200m 40 2 for 1 wall balls run 400 30 2 for 1 wall balls run 800 20 2 for 1 wall balls |
Read more at www.afscrossfit.com
Strength:
Max Behind the Neck Split Jerk
Skill:
Max weighted Pistols or 10mins Pistols
WOD:
Diane
21-15-9
Handstand Push Ups
Deadlift (100/70)
| Max split jerk from behind the neck | Max weighted pistol or 10mims practice | 21-15-9 handstand push up / deadlift 100/75 |
Read more at www.afscrossfit.com
Strength:
20 Rep Max Back Squat
Skill:
Death by Burpees
WOD:
4rds
Run 400
Row 500
Read more at www.afscrossfit.com
Strength:
Stiff leg deadlift 3-3-3-3-3 not a max!!!
Skill:
8min volume accumulation pistols
WOD:
Amrap 15mimutes
Row x 15 calories
15 x sit ups
Read more at www.afscrossfit.com
Strength:
Push press 5-5-5-5-5
Skill:
Tabata burpee box jumps
WOD:
On a 5minute clock
Run 800m
in remaining time complete snatches
rest 2mims
then in the next 5mims
Run 800m
in remaining time complete cleans
rest 2 mins then in last 5mims
Run 800m
in remaining time sumo deadlift high pull – all @60/40
Read more at www.afscrossfit.com
Strength:
Front squat 3-3-3-3-3
Skill:
Accumulate 30 reps in 15mims of either hips to rings megative muscle ups kipping muscle ups or strict muscle ups or a combe
WOD:
21-15-9
Ohs@40/30
Box jumps @24/20
Read more at www.afscrossfit.com
Strength:
Weighted pull ups 6-6-6-6-6
Skill:
Row 500 rest 90 rpw 500 time is both rows + rest
WOD:
14.5
21/18/15/12/9/6/3
Thrusters @43/30
Bar facing burpees
Read more at www.afscrossfit.com
Strength:
Snatch 1-1-1-1-1-1-1
Skill:
Tabata Pistols
WOD:
5 rounds
Run 400m
10 x deadlifts 100/75
Read more at www.afscrossfit.com
Strength:
Back sq 5×4@88%
Skill:
Max deficit hspu triple in 10mims scale to handstand push up fall aways
WOD:
Run 800m
rest 3min
run 800m rest
3 mins
then 3rds
10 x hang power cleans @60/40
10 x burpees over bar
Read more at www.afscrossfit.com
Strength:
On the minute for 10 mins strict pull ups. Choose rep range but it should be challenging on every set
Skill:
5×10 weighted pistols or rolling pistols
WOD:
5rds
20 x push ups
20 x sit ups
20 x kb swings 20/12
Read more at www.afscrossfit.com
Strength:
5×3 Deadlift
Work upto a heavy 3
Skill:
OMEM for 8 mins
12 x Burpees
WOD:
15 min AMRAP
In a Pair:
10 x Calorie Row
10 x Wall Ball
Read more at www.afscrossfit.com
Strength:
Clapping push up 7×3
Skill:
10mins muscle up practice or 5×5 reps
WOD:
5rds
run 400m
21 box jumps 24/20
Read more at www.afscrossfit.com
Strength:
OMEM 10 mins
10×3 Thrusters
Skill:
Accumulate as many unbroken sets of:
2 x Strict HSPU + 4 x Kipping HSPU
WOD:
8rds
12 x Alternate KB Snatch (24/16)
24 x Double Unders
Read more at www.afscrossfit.com
Strength:
Clean high pulls 10×2 on the minute @max clean weight
Skill:
Read more at www.afscrossfit.com
Strength:
Push press 5×5 work up to heavy
Skill:
5mims practice on each free hs hold / shoulder taps / hs walking
WOD:
Jackie
row 1k
50 thrusters @20kg
30 pull ups/ringrows
Read more at www.afscrossfit.com
Strength:
20min amrap
run 400 / rest 1:30
Read more at www.afscrossfit.com
Strength:
Weighted pull up 5×5 same weight across
Skill:
Tabata burpees 20:10 x 12 rounds
WOD:
12rds
2 muscle ups
4 hspu
8 kb swings 32/24
- scale to c2b / ring dips / swings
Read more at www.afscrossfit.com
Saturday 6th August saw us hold our first inter gym competition. We have held a few comps over the years and have managed to get through them unscathed. This competition marked a new focus for us. We wanted to put an event together that would get even the very newest of members involved. Dave programmed the event to be completely inclusive meaning no Double Unders for Jazzie. Sadly Ryan had to put up with some thrusters ;).
We had 11 pairs enter meaning the gym was heaving. I’m pretty sure the Mcewans were just after the free BBQ afterwards but we all had our motives. My time keeping was shocking for which I would apologise however the good thing about this comp is Dave was running the show. Which meant it was probably going to run on time and smoothly which it did and I applaud him for his fantastic efforts.
I spent most of the day taking photos. Now if any of you have tried taking moving shots with an Iphone you will feel my pain. Everyone apparently is faster then lightning and I got a handful of pics that are now on our flickr account. There will be a lot more being added in the next few days as they come in. The teams were a nice mix of new and old, a ringer, brother and sister and couples which is always a treat when they spontaneously combust – Awkward. I could go into the events, break down the winners and losers etc but the day wasn’t about winning for us. Sean and Ross did very well and claimed the title however today was about us building our community and developing bonds. I like nothing more then throwing down with you guys but like equally maybe a touch more having a beer and a social which was a great way to end the day.
Our membership is creeping up and we are looking to add another morning class following the upcoming bootcamp. As a result we are already looking at holding another in house competition early December and a Christmas Fuction which will be a Casino Night, with food, a bar and some dancing till the early hours. Look out for all the information coming out in the next week or so and our latest T-Shirt will also be released in the next week too. All in all there are some exciting times coming to AFS and I hope you come along for the ride.
Get After It TAFS!!
Gareth
Read more at www.afscrossfit.com
Strength:
Deadlift
<six months form failure 5rm
>6 months 5 rep max
Skill:
4min max strict muscle ups
2mins rest
4min kipping muscle ups
NB: beginners – work negatives and progressions
WOD:
In a team of three: (2mins / station)
person a row max calories
person b max push ups
person c max sit ups
-rotate through all three movements then rest 3mins – 3 rounds
Score is total reps
Read more at www.afscrossfit.com
Strength:
Thruster 10x 2@50% max back squat 60s apart
Skill:
1min on 1min off 5 rds max burpees
WOD:
Row 2k
50 overhead lunges 20/15
30 hang cleans @60/40 (load your own bar)
Read more at www.afscrossfit.com
Strength:
5×5 Pendlay Row
Skill:
10 mins me strict muscle ups
WOD:
Nancy
5rds
Run 400m
15 x Overhead Squats (40/30)
Read more at www.afscrossfit.com
Strength:
Squat clean + low hang squat clean 1-1-1-1-1-1-1 work up to heavy complex
Skill:
10min volume accumulation 2 stroct hspu + 4 kipping hspu only unbroken sets count / scale to 10mins practice of headstand press fall aways.
WOD:
3rds
50 wall balls
25KB swings 24/16
Read more at www.afscrossfit.com
Strength:
Over 12mnth – 10×2 bench press @ 70% speed reps 90s apart / -less than 12mnth – use comfortable weight
Skill:
8mins vol accumulation pistols aim for 15 per leg / beginners high box step ups – intermediate rolling pistols with plate
WOD:
10 rounds
10 deadlifts@60/40
10 push ups
Read more at www.afscrossfit.com
Strength:
5×5 Back Squat @80%
Skill:
for 16mins:
Odds – 30secs Burpees
Even – 20secs Plank
WOD:
In FGB style:
Wall Balls
KB Sumo Deadlift High Pull
Sit Ups
Gtoh (20/10 plate)
Run 200m
Read more at www.afscrossfit.com
Skill:
ME Broad Jump
Skill B:
Max Distance Handstand Walk in 3mins
Scale to 3 mins Handstand Hold
WOD:
300
25 x Pull Ups
50 x Deadlift
50 x Box Jumps
50 x Press Ups
50 x Floor Wipers
50 x Kettlebell Cleans
25 x Pull Ups
Read more at www.afscrossfit.com
WOD:
Crossfit total 2 -
power clean / bench / ohs
Finisher:
5min
Max Burpees
Read more at www.afscrossfit.com
Strength:
1rm Snatch
Conditioning:
Max Effort 500m Row
WOD:
30x muscle ups for time + 800m run
OR
50x pull ups
OR
75x ring rows
NB: if you scale to anything other than mu, Everytime you break run 200m
Read more at www.afscrossfit.com
WOD:
FILTHY FIFTY
50 x Box Jumps (24/20)
50 x Jumping Pull Ups
50 x Kettlebell Swings (16kg)
50 x Walking Lunges
50 x Kness 2 Elbow
50 x Push Press (20/15kg)
50 x Back Extensions
50 x Wall Balls
50 x Burpees
50 x Double Unders
Read more at www.afscrossfit.com
WOD:
CrossFit Total
1rm Back Squat
1rm Shoulder Press
1rm Deadlift
Read more at www.afscrossfit.com
Skill:
30s on 30s off Box jumps x 6 rounds
Strength:
Ring dips 5-5-5-5-5 same weight across heavy as possible for 5
WOD:
3Rounds
Run 400m With plate 20/10
30 burpee plate Jumps
20 pull ups
Read more at www.afscrossfit.com
Strength:
Death by Clapping Push Ups in 3′s min1 – 3 / min2 – 6 / min 2 – 9
Skill:
Pull ups 90s strict – rest 90s – 90s kipping
WOD:
Power clean 8min Power output.
You choose weight and do as many reps as Possible.
Every 2min do 16 Jumping Lunges
Score is kg shifted.
Read more at www.afscrossfit.com
Strength:
Tabata Squat Jumps @40/30
Skill:
4×12 high box step ups with 2×25/16 KB
WOD:
10min AMRAP
15 push presses @35/25
30 double unders
Read more at www.afscrossfit.com
Strength:
Power clean 1-1-1-1-1-1-1
Skill:
OMEM10 – 5x Handstand push ups
(Strict where possible kip to finish set if need be)
WOD:
Run 400m
21-15-9
DB Snatch @30/20
Toes to Bar
Run 400m
Read more at www.afscrossfit.com
Strength:
Push press 5-5-5-5-5 80% best single across all sets
Skill:
5xME Muscle Ups 1 minute on 2 minutes off. Scale to 5 negative pull ups and 5 negative ring dips per minute of work
WOD:
Karen
150x wall balls
Read more at www.afscrossfit.com
As we head out of a superb summer and say goodbye to those beautiful mornings and say hello to shivering, rainy mornings we have a few things coming up that may make your hearts warm and fluffy.
Firstly at the beginning of August we received confirmation of our change of use. This won’t affect us a great deal in terms of operations in the gym. It will however mean that we can finally start putting our mark on the place. Mainly in the form of signage out side, new parking to the rear of the gym, and investing in some new equipment. We have our priorities in terms of what we think is needed, if however you have some ideas then please fire them into the comments section and we will try our best to make it happen.
September 6th sees the kick off of our first inter-gym members only competition. I for one am pretty excited about this competition. This will be a fantastic day and a really good chance to develop relationships between all of our members. We currently have 12 teams but there is plenty of room for more if you want to get involved. All the WODS have been designed to allow even the newest of members the chance to get involved and throwdown so don’t be scared, get a partner and sign up. If you don’t know anyone let us know and we will hook you up. CrossFit, BBQ and a beer what more could you ask for.
After 8months of applications to get our change of use we finally got the go ahead on the 10th August. We have a few conditions namely sorting out the land behind the gym for parking and installing a bike shed. Both are not that big of a deal but look out for a WOD of clearing the back for time very soon. All help will be great fully appreciated and if anyone has a digger in their back yard that we could borrow that would save £300 quid. What this ultimately means is that we will have some funds available to re-invest into the gym. First off we will be getting some signs up and decorating the place. Secondly we will be looking to add a rower or 2, some more rings, wall balls, some specialist bars and some new discs as well as getting rid of the rig and installing some Pull Up bars around the gym. My next priority will be matting for the upstairs and adding a few bits of equipment to enhance our accessory work. We are always keen to hear your feedback and ideas. If you would like anything particular that would be of benefit to you and others then please fire them into the comments box and we will try and action them over the next few months.
![IMG_2993[1]](http://www.afscrossfit.com/wp-content/uploads/2014/08/IMG_29931.jpg)
![IMG_2992[1]](http://www.afscrossfit.com/wp-content/uploads/2014/08/IMG_29921.jpg)
There are many good things about CrossFit, and the social side is definitely my favourite. We took part in the Music on the Pitch event hosted by Andover Rugby Club on Saturday 16 August. This was a 7-a-side rugby touch tournament. We did extremely well and claimed the plate trophy. Apparently this is the better trophy to win as it means we were the best of the losers. With the comp on the 6th and in the not to distant future we will be sorting out a social area upstairs we are looking to get more people involved. We want to go out and compete but we also want you guys to be a part of what we are building. So join in, bring your family and friends, and give it hell!!!
Read more at www.afscrossfit.com
Strength:
21-15-9 thrusters @45/35
1min rest between sets
Skill:
pull up 2-2-2-2-2-2-2
As heavy as possible
WOD:
60 calorie row
50 sit ups
40 box jumps@24/20
30 dumbell snatches@30/20
20 strict pull ups
10m handstand walk -
12min cap – if you get stuck at any point your time through the box jumps is your tie break
Read more at www.afscrossfit.com
Strength:
3×30 KB swings @32/24 Russian swings are fine
Skill:
10rds
10 pistols
scale to rolling pistols
rest 45s between sets
WOD:
15min AMRAP
run 200m
10 clapping push ups
run 200m
10power cleans 40/30
Read more at www.afscrossfit.com
Skill:
30-20-10 box jumps with 3-2-1minute rest after each respectively
Strength:
1-1-1-1-1-1-1 max deficit hspu
WOD:
50-40-30-20-10
air squats
double unders
Read more at www.afscrossfit.com
Strength:
tabata clapping push ups
Skill:
5xME Muscle Ups 1 minute on 2 minutes off.
Scale to 5 negative pull ups and 5 negative ring dips per minute of work
WOD:
5Rds
3mins work/1min rest
run 400m
then complete as many power cleans as possible @80/60
weight comes down 10kg each round
Read more at www.afscrossfit.com
I’ve spent the last week down in Brixham, Devon with Ellie and Theo on holiday. Its not the first holiday I have had in the past 4 years since opening but its certainly the first where I truly relaxed. It has allowed me to recharge the batteries, take stock of everything we do, and to assess all the negative press CrossFit has received recently.
Here are a few pics if any of you are interested:
The truth is I don’t see my work as particularly hard. I love coaching you guys and seeing you progress and I love the social side of our gym. So the truth is I don’t really have any holiday blues. I must admit planning an On-Ramp the day I left and then having 12 new members take up our trial of a free month meant I spent a little bit more time then I had planned on sorting out memberships and admin problems. The joys of running your own business is that these things need dealing with and your the guy responsible so suck it up and get it done. From the amount of classes these guys have attended in just the first week its safe to say they are taking full advantage of the offer. Hopefully they are loving it and decide to stay a little or a lot longer.
This current phase of training has seen in very different approach to what we have done in the past. With the emphasis on power development it will be interesting to see how we do on the test week in few weeks time. This brings me onto a very important point. With so many new starters I think it is worth making a few points on how I and indeed the royal we interpret CrossFit. Over the past few weeks with the CrossFit games showing us all how this crazy workout cult is done, I have seen countless people making very negative comments on what CrossFit teaches and what is acceptable movement standard in competition. I’m going to cover the games first. Every competition may it be CrossFit, boxing of football I have always believed that the judge/referee is there to do a job. As a competitor your their to win, and to push the limits as far as possible and make the ref earn his money. The particular incident in question was a woman deadlifting what looked like a PB. She used every inch of her body and then some to stand up tall and as she did so her hand slipped but the judge gave it. It was by no means pretty, some would say a little dangerous. I would say she did what she had to too get it up and got it given, job done move on. CrossFit has standards, many of us have taken the judges course for the Open and it clearly states take the bar from the floor fully extend the knee, and hip and end with the shoulders behind the bar. The bullshit has come from the powerlifting fraternity getting their ass in their hand over hitching (dragging the bar up the thigh by jerking).
Now as professional trainers with a host of certificates, degrees, and years of experience we would never teach poor form. We would never encourage cutting corners on form and technique under any circumstances either in the strength elements or the WOD. It is our first priority to get our members new and old to a proficient level of skill before adding intensity to any workout. We promote the attitude that it is better to stay light and maintain form then push your limits and have form breakdown half way through. New comers are especially susceptible to getting carried away and going to heavy too soon. I emphasise during the On-Ramp sessions that the first couple of months should be spent learning the skills and drills. Take the time to get used to what a WOD entails, its better to go easy and come away saying you had more in the tank then to smash it and be out of action sore, or worse injured.
So in summary there are always going to be bad examples of any sport. CrossFit as a sport is no different. CrossFIt as a workout tool. A tool used to get fit and healthy is un-paralleled in my opinion. Take care choosing your workout venue. Check qualifications, definitely check experience and I would definitely say try before you buy. £50, £60 or possibly more per month on membership is a big investment in your fitness. If any gym is not prepared to give you a trial I would walk away. As time goes on many people are seeing the opportunity to set up a gym and call it a strength and conditioning facility. We have 2 ex-members who now own their own box and do very well, they have the right attitude and I wish them well in their ventures with Sarum CrossFit and Brighouse CrossFit. I wish anyone who shows the ambition to start a business well. This is a tough business and Andover has recently welcomed a Personal Training study into the arena and there is talk of another Strength & Conditioning facility opening very soon. I hope they set their standards as high as we do and help people achieve their goals.
Read more at www.afscrossfit.com
Strength:
on minute for 10 minutes 10 jumping squats@25% max squat
Skill:
Ring dip 3-3-3-3-3 add weight where possible
WOD:
12min ladder in 3′s
push press 60/40
pull ups
sit ups
3 of each then 6 of each and so on
Read more at www.afscrossfit.com
Strength:
tabata KB snatch – clean – swing
8×20:10 on each movement
Skill:
OMEM 10
ring dips 50% max unbroken set
WOD:
10rds with 15min cap
row 25 calories
15 clapping push ups
Read more at www.afscrossfit.com
Strength:
OMEM10 – 8 box jumps 24/20
Skill:
OMEM10 pull ups 50% of best unbroken set
WOD:
15min AMRAP
20 jumping lunges reaching full extension in air.
Run 400m
Read more at www.afscrossfit.com
Strength:
Power clean + Hg Power Clean + Power Jerk max complex in 12mins
Skill:
5xME Muscle Ups 1 minute on 2 minutes off.
Scale to 5 negative pull ups and 5 negative ring dips per minute of work
WOD:
6rds
10 alt DB Snatch
20x Hollow Rocks
30x Double Unders
Read more at www.afscrossfit.com
Strength:
Push press 3-3-3-3-3
Skill:
Ring dips 4-4-4-4-4 weighted where possible
WOD:
100x Thrusters for time (40/30)
Every minute must begin with 4 burpees over the bar
Read more at www.afscrossfit.com
Strength:
2-2-2-2-2-2-2
Hang Power Snatch
Skill:
90s max Pull ups 90s rest p0s max pull ups
WOD:
In a pair run 10x 400m alternating each round.
Whilst your partner is running you can knock seconds off your time by performing Wall ball shots. Every wall ball is a second off
Read more at www.afscrossfit.com
Strength:
5-5-5-3-3-3-1-1-1-1
Thruster
Skill:
6mins ME Overhead Pistols
WOD:
5 x 3min AMRAP of:
10 x KB Clean & Press
10 x Burpee Box Jump
Rest 1 min between rounds
Read more at www.afscrossfit.com
Strength:
5×10 single arm swings per arm 32/24
Skill:
6mins max HSPU if kipping is easy do first 15 strict
WOD:
Read more at www.afscrossfit.com
Strength:
Tabata Box jumps 30/24 (only scale height if you can’t do 1rep at height)
Skill:
5xME Muscle Ups 1 minute on 2 minutes off. Scale to 5 negative pull ups and 5 negative ring dips per minute of work
WOD:
12min AMRAP
30 squat jumps and touch target
20 Knees to elbow
Deadlifts 100/75
Read more at www.afscrossfit.com
Strength:
3 rounds of 10 squats with 40/20 10x jumping squats with 20/10 have two partners strip the bar at the bottom of squat 10 and and then add it back on t the end of jumping squat 10 go unbroken through the whole sequence
Skill:
Max strict chest to be pull up in 6mins
WOD:
10-8-6-4-2 Push Press
50-40-30-20-10 sit ups
Read more at www.afscrossfit.com
Strength:
Power clean 2-2-2-2-2-2
Skill:
Pistols 6min max pistols – scale to rolling pistols – scale further to high box step ups
WOD:
5rds
5 power snatches 60/40
10 bar facing burpees
5 muscle ups
Read more at www.afscrossfit.com
I’ve been thinking about writing this blog for about a week now. My original reason was going to basically be a huge rant about the why’s and where fore’s of the Dominance series but also the worrying factors I keep seeing happening throughout the UK CrossFit scene. For those of you unaware as to what the Dominance Series was it was basically a CrossFit League. The country was split into something like 13 territories and you had to travel or host a team from within your territory each week and pay £100 for the privilege. The competition kicked off over 11 months ago now and month by month the numbers in our territory dwindled. We had two teams entered and I have to be honest my team dropped out on the release of a WOD with rolly polly’s in it. I had to question the programming at this time and to be honest it was becoming an ever increasing ball ache not only to organise a fixture but to be able to get all the players in the same place at the same time. Needless to say it was still a joy to hear Ryan “Boz” Tilley shimpf like fuck after doing the rolly polly’s. So the journey started but there was never a specific end goal. I know I had no idea if there was a final and what that would consist of. Anyway the league finished a couple of months ago and we were discussing its merits with some guys from Nottingham so I decided to message the organisers and get an update, here is what I sent and the reply:
Read more at www.afscrossfit.com
Strength:
Push press 10-9-8-7-6-5-4-3-2-1 – increase weight each set start comservative
Skill:
Handstand push ups max deficit for a single
WOD:
10 rounds
4 thrusters@60/40
run 200m
rest 60s
Read more at www.afscrossfit.com
Skill A)
Death by Wall balls in 3′s minute 1-3 minute 2-6 and so on
Skill B)
4xME Ring Dips or 4×8 negatives with 5s decent
WOD:
With a partner in a you go I go fashion
10rds of:
Row 250
6x Deadlifts
12x Box jumps
Read more at www.afscrossfit.com
Strength:
10x left arm KB swing / 10x right arm swing / 20x double handed swing – Start at 8/12 move up a KB with each set until you find a challenging weight and stay there for remaining sets.
Skill:
5xME Tempo Pull Ups 2s up 1s hold 3s lower 1s dead hang – Scale to 5×8 negatives with 5s decent
WOD:
Plyo Cindy
5 clapping pull ups
10x clapping push ups
15x heel clicker squats
Go for quality of moevment over volume
Read more at www.afscrossfit.com
Strength:
10×8 box jumps 24/20 on the minute
Skill:
5xME alternating pistols – 2mins rest
WOD:
12min AMRAP
5m standing broad jumps
4x Wall walks
3x single leg deadlifts per side
200m run
Read more at www.afscrossfit.com
Strength:
Plyo push ups 5×5 to 3 plates if possible
Skill:
6 minutes to accumulate deficit Handstand push ups 2/3 plates if possible
WOD:
As a pair
30 each / 20 each / 10 each
cleans @60/40
Ring rows
Read more at www.afscrossfit.com
Strength:
ME Squat Jump
Skill:
5 x ME Muscle Ups (1min on 2 mins rest)
WOD:
21 x Push Press (40/20)
200m Run
18 x Push Press(50/30)
200m Run
15 x Push Press (60/40)
200m Run
12 x Push Press(70/50)
200m Run
9 x Push Press (80/60)
200m Run
6 x Push Press(90/70)
200m Run
3 x Push Press (100/80)
200m Run
Read more at www.afscrossfit.com
Strength:
Push press 3-3-3-3-3
Skill:
Weighted Pull ups 3-3-3-3-3
WOD:
4rounds
10x hang squat clean thruster (50/35)
20x alternating floor wipers with bar
400m run (have bar on top of a couple of plates where possible)
Read more at www.afscrossfit.com
Strength:
2s pause Snatches 55%x2 60%x2 65%x2 70%1 75%x1 80%x1
Skill:
3x3mins of rolling pistols 2mins rest between each set (This starts standing decend on one leg roll backwards into candlestick then roll out into pistol and stand)
WOD:
20min cap – 300 Russian kettlebells swings everytime you put the kettlebell down perform 5 burpees before continuing
