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
