AFS CrossFit Blog: February 2014

Thursday 27 February 2014

AFSCrossFit, Andover-WOD: Friday 28 February

Read more at www.afscrossfit.com

WOD:

5km Run or Row

AFSCrossFit, Andover-WOD: Friday 28 February

Wednesday 26 February 2014

AFSCrossFit, Andover-WOD: Thursday 27 February

Read more at www.afscrossfit.com

Strength:

Max hang clean double then drop 20kg off bar and work up to heavy single

Skill:

Chest to bar pull up and muscle up practice. 5×5

WOD:

OMEM for 8 minutes.

2 hand release push ups, 4 wall balls

minute 2=4+8

minute 3=6+12

minute 8=16 hand release push ups and 32 wall balls if you can

AFSCrossFit, Andover-WOD: Thursday 27 February

AFSCrossFit, Andover-WOD: Wednesday 26 February

Read more at www.afscrossfit.com

Strength:

4×8 shoulder press heavy as possible, beat last time is goal

WOD:

In a team of 3

each person rows for 1minute max calories a-b-c

then a starts max effort toe to bar in one minute then b-c

then a starts max effort burpees over bar in one minute then b-c

then a starts max overhead squat @40/25 then b-c

once completed a is back on the rower, repeat for 3 rounds

AFSCrossFit, Andover-WOD: Wednesday 26 February

Monday 24 February 2014

AFSCrossFit, Andover-WOD: Tuesday 25 February

Read more at www.afscrossfit.com

Strength:

20 rep deadlift

level 1 -75/50 level 2 – 100/70 level 3 – 125/90 (unbroken is your goal)

Skill:

4x max effort ring dip if less than 8 go straight into max effort push ups

WOD:

10x thrusters @30/20 15x chest to bar pull ups

10x thruster @40/30 15x c2b

10x thruster @50/40 15x c2b

10x thruster @60/50 15x c2b

AMRAP thruster @70/60. (7min time cap)

AFSCrossFit, Andover-WOD: Tuesday 25 February

Sunday 23 February 2014

AFSCrossFit, Andover-WOD: Monday 24 February

Read more at www.afscrossfit.com

WOD:

15minute AMRAP

-5x cleans @80kg

-10x toe to bar

-15x wall balls

rest 5 minutes

7minute to complete

-10x burpees

-50 double unders

-20x burpees

-40x double unders

-30x burpees

-30x double unders

-40x burpees

-20x double unders

AFSCrossFit, Andover-WOD: Monday 24 February

Saturday 22 February 2014

AFSCrossFit, Andover: Weightlifting Comp

Read more at www.afscrossfit.com

TAFS,

On the Sunday 9th March we will be holding our second competition. We have been working hard in the Barbell Classes and our lifting in the CrossFit classes is also coming along really well. The competition will consist of 3 lifts on the snatch, 3lifts on the clean & jerk and a crossFit Wod to finish. The winners will be determined over the 2 events.

There wil be a £5 entry fee that will go towards the fundraisingbfor Mia! Come and get involved throw some weights around and lets have a cracking social.

To enter goto our bookngs page and register for the event.

Gareth

AFSCrossFit, Andover: Weightlifting Comp

AFSCrossFit, Andover: Into The Cage 29/3/2014

Read more at www.afscrossfit.com

On Saturday 29 March I would like to invite all of you to come and watch me fight at Into The Cage @The Andover Leisure Centre.. Tickets cost £20 with £5 going towards new kit in the gym. This will be a cracking night out and so long as I dont get a hiding the drinks will flow afterwards.

If you want a ticket let me know and I will reserve it.

Gareth

AFSCrossFit, Andover: Into The Cage 29/3/2014

Friday 21 February 2014

AFSCrossFit, Andover-WOD: Saturday 22 February

Read more at www.afscrossfit.com

WOD:

On the minute for as long as possible complete a round of Cindy, if you fail before 10 rest 5 minutes and AMRAP Cindy for 20minutes

AFSCrossFit, Andover-WOD: Saturday 22 February

Thursday 20 February 2014

AFSCrossFit, Andover-WOD: Friday 21 February

Read more at www.afscrossfit.com

Strength:

Max Snatch then 80%x3 85%x2 90%x1

Skill:

5×5 muscle ups / progressions apply

WOD:

7minute ladder in 3′s:

Clean and jerk 60/40

Toes to Bar

AFSCrossFit, Andover-WOD: Friday 21 February

AFSCrossFit, Andover-WOD: Thursday 20 February

Read more at www.afscrossfit.com

WOD:

30min cap

10 rounds

20x wall balls

15x Sit Ups

10x Deadlifts 60/40

5x HSPU/HRPU

AFSCrossFit, Andover-WOD: Thursday 20 February

Tuesday 18 February 2014

AFSCrossFit, Andover-WOD: Wednesday 19 February

Read more at www.afscrossfit.com

Skill:

Max pistols – right+left=1 rep in 2 minutes

Max overhead squats in 2 mins @60/40

WOD:

in 15 minute

200 Double unders

2k row

in remaining time

AMRAP

4x Squat cleans @60/40

8x Box jump over 24/20

AFSCrossFit, Andover-WOD: Wednesday 19 February

Monday 17 February 2014

AFSCrossFit, Andover - WOD: Tuesday 18 February

Read more at www.afscrossfit.com

Strength:

20 mins to establish max ground to overhead

WOD:

18min cap

40 burpees

30 snatches 35/20

30 burpees

30 snatches 60/35

20 burpees

30 snatches 75/41

10 burpees

AMRAP snatches 95/57.5

AFSCrossFit, Andover - WOD: Tuesday 18 February

AFSCrossFit, Andover - Valentines Review

Read more at www.afscrossfit.com

TAFS,

Happy Valentines to you all. Those of you who gushed on facebook thank you and for those singles out there who didn’t get into triuble for forgetting thank your lucky stars lol.

We are now 6 weeks into 2014. Would you believe how quickly it has passed. Already we have seen major steps forward in our overall fitness and competition season is well and truly upon us.

Firstly we have the Open kicking off in 2 weeks. We have had a brilliant response from you so far. This is a brilliant way to test your fitness and for us as a gym to get to know one another and build our community. WWW.GAMES.CROSSFIT.COM. I for one am looking forwrd to throwing down with you all and cracking open a beer afterwards.

The Open

Secondly we have the opportunity to enter not only DWF2014 (Divided We Fall) in Cardiff, but the Wild West 2014 in Gloucester. These are team competitions that require 2 men and 2 women to compete. We have the potential to enter 4 teams with the interest from the guys but would need 3more girls. So Cat, Selina, Lycee, kirsty what do you say? The Wild West comp is s weekend csmping trip. We can enter as many teams as we want and then go away for the weekend crossfit camping. Now I have be honest and say I hate camping but hopefully copious amounts of alcohol coupled with BBQ and 20+of you guys makes for a worthwhile adventure. Let me know if your interested as we would need to pay asap.

March Weighlifting Throwdown:

On March 9th we will be holding our next little competition. There will be a charge of £5 to enter but this will be our first fund raiser for Mia and her fight against cancer. It will be a weightlifting/CrossFit hybrid event. W will total first then we will have a little WOD. We already have some prizes sorted through Exertrain for the winners. We will open it up to a couple of other gyms to add thst crossfit community spirit. I will be posting the evrnt on the bookings page to sign up.

On-Ramp

Our next on-ramp course will be on Saturday 8th March.

AFSCrossFit, Andover - Valentines Review

Sunday 16 February 2014

AFSCrossFit, Andover - WOD: Monday 17 February

Read more at www.afscrossfit.com

Warm Up:

Max Effort Row – 2mins

Skill:

Max Effort Ring Muscle – 2mins

Max Effort Toes2Bar – 2mins

WOD:

5min AMRAP

21-15-9

Thrusters (42.5/30)

Pull Ups

AFSCrossFit, Andover - WOD: Monday 17 February

Thursday 13 February 2014

AFSCrossFit, Andover-WOD: Friday 14 February

Read more at www.afscrossfit.com

Skill:

10min max handstand walk - Scale to- Accumulate 5mins inverted

WOD:

15min time cap – Break the reps however you want and perform in any order

75x over bar burpees

75x pull ups

75x thrusters @40/30

AFSCrossFit, Andover-WOD: Friday 14 February

Wednesday 12 February 2014

AFSCrossFit, Andover-WOD: Thursday 13 February

Read more at www.afscrossfit.com

WOD:

Powerlifting Total

Back Squat

Bench Press

Deadlift

AFSCrossFit, Andover-WOD: Thursday 13 February

Tuesday 11 February 2014

AFSCrossFit, Andover-WOD: Wednesday 12 February

Read more at www.afscrossfit.com

Strength:

5×5 weighted pull ups (heavy as possible but scale to suit if needed)

Skill:

3-5x KB complexes. Start with a light KB and work up in weight complex of 5xleft arm swing (shoulder height) 5x clean 5x press 5x snatch 5x Windmill change hands 5x right arm swing 5x clean 5x press 5x snatch 5x Windmill

WOD:

5min AMRAP

500m Row

40x push ups

30x Sit Ups

20x Wall balls

10x Sq Cleans 60/40

AFSCrossFit, Andover-WOD: Wednesday 12 February

Monday 10 February 2014

Read more at www.afscrossfit.com

WOD:

CFNE open test

50 wall ball

50 double Unders

40 box jumps 24/20

40 toes to bar

30 chest to bar

30 burpees

20 Cleans 65/45

20 jerks

10 Snatches

10 muscle Ups

20 min cap amrap if you can

AFSCrossFit, Andover- February Throwdown

Read more at www.afscrossfit.com

Today saw us hold our first in house competition of 2014. It also coincided with retesting our January newcomers to see how far they have come in 4weeks. I threw this open to all our members and we got 17 people to take part.

We kicked of with a 1rm squat test. All of our newcomers improved tremendously.The two stand outs for me were Tom Waite hitting 150kg and Chelsea smashing 85kg. Our older members attempted to hit some pb’s. Myself and Sutty (Paul Sutcliffe) have some running banter towards the Open and I took great pleasure in smashing him here 191-140. That was a big W for the G-Unit. There was also a little bit of needle between Hayley “Quadzilla” Snow and myself. Carl “The giant” Sievewright provided a wilks coefficient score for me of 116, and with Hayley setting a pb of 114kg she scored 122 which meant she began bragging on facebook immediately. Finally Ellie (12) squated a pb of 67kg. Check out our videos for that superb effort.

We swiftly moved onto the row. A 1km best effort event. If any of you have tried this then you will know thst the only thing worse then a 1km row is a 2km row and generally any rowing of any distsnce is disgusting. Sophie led the way here shaving 36 seconds off her time a month ago. Big tom came home 35 seconds quicker and Chelsea 34 seconds ahead. Rysn ‘Boz’ Tilley led the way for the golden oldies. Sutty managed a 3:27 and I hung on for desr life to get 3:31. Hsylry didnt look well after her 4minutes of torture but saved her relationship by breaking under 5mins.

Our finsl wod was a 10 min amrap (As Many Rounds As Possible) of 10 box jumps, 10 dit ups, 10 Air Squats. I estimated 10rds would be a good score and Tom snd Darren got damn close with 9+17 & 9+9 respectively. Simmo, Sophie and Dan all improved by 3 rds and Chelsea who could only mansge 5mins s month not only finished the 10 minutes she hit managed 7 rounds.

The main objective of today was to start building our community and welcome our newest members. The friendly banter coupled with a freindly motivating atmosphere that promotes people to excel and push to new limits is what we are all about. We finished the day with a cheeky beer and for me the social side is way more important than a PB.

We will be holding an in house weightlifting competition on the 9 March. Over the next 4 weeks or so our program will focus on lifting to try and get as many of you onto the platform as possible. This will also be our first fundraiser. Steve Mcnulty and his family have had some very bad news recently that his daughter has been diagnosed with cancer. I have seen a lot of pointless fundrsising flying around and I would rather club together and help one of our own members. If uou have any ideas for the day I would love to here them.

II’m really proud of all your efforts today and look forward to seeing more PB’s in March.

AFSCrossFit, Andover- February Throwdown