Wednesday 1 September

Tabata Something Else

32 Intervals of 20 secs work 10 secs rest

8 x Pull Ups

8 x Press Ups

8 x Situps

8 x Squats

Compare to 23/6/2010

The Write Up!

MATT BOLTON has been crowned Andover’s Fittest.

The Army physical training instructor (PTI) blasted his way through the CrossFit competition hosted by Alternative Fitness to take the inaugural title.

He defeated 11 rivals, including runner-up Sean Cole and third-placed David Millings, in the physical battle which tested every aspect of their fitness from strength, stamina and speed to agility, balance and flexibility.

Erla Sigardottir took the ladies’ crown from Kirsten Saffy, while Alice Chattell was third.

The competition was dreamed up by Walworth Business Park-based CrossFit gym Alternative Fitness.

And it consisted of four events designed to push the entrants to their physical limits.

Bolton set the pace after round one, which focused on muscular and cardiovascular endurance.

He completed the 500m row, five rounds of five burpees, 10 push press with 40kg, 15 squats and then another 500m row in a time of 9mins 5secs.

Kris Kirk was second in 9.20 ahead of Nick Spencer’s time of 9.55.

The ladies’ event saw the push press scaled down to 20kg and Sigardottir came out on top in 11.32.

Event two homed in on the entrants’ pure strength.

After three attempts at powerlifting exercises – the squat, the deadlift and the shoulder press – the best efforts were combined.

Spencer, David Millings and Graham Parker, who has only been at the gym three months, all broke personal bests in the heat of competition.

But it was Sean Cole who won the event with a 230kg deadlift, 160kg squat and 65kg shoulder press making an overall tally of 460kg.

The standout performance from the ladies was Saffy’s total of 185kg, which included a new gym record of 100kg on the deadlift.

Event three added to the mix the Olympic lift with grace – 30 repetitions of the clean and jerk with 60kg for men and 20kg for women.

Bolton claimed his second event win, clocking a time of 2.20. Millings beat his personal best by more than a minute to finish in 2.35 with Turner third in 2.50.

Sigardottir cruised through in a time of 1.37 to win the ladies’ event.

With both titles still up for grabs the finale was a nail-biting chipper workout of the day.

This consisted of 50 double-unders or 125 singles, 40 pull-ups, 30 24-inch box-jumps, 20 press-ups, 200m run, 20 power snatches (40kg for men and 20kg for women), 30 ring dips, 40 pull-Ups, 50 double-unders or 125 singles.

Saffy staked her claim for ladies’ title in a thrilling time of 13.23, with Sigardottir 55 seconds adrift.

Bolton confirmed his dominance of the men’s event, though, with an unrivalled time of 11.01.

Cole stopped the clock on 12.48, doing enough to clinch second overall, while Millings finished in 13.42 to snatch third spot.

Tuesday 31 August

Jackie

1 round
Row 1000m
50x Thruster (20kg)
30x Pull-ups

Monday 30 August

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

Sunday 29 August

5 rounds

15x Pull-ups
15x Squats
15x Box jumps
15x Double unders
15x Push-ups

Saturday 28 August

3 rounds, 21-15-9x reps

Row (calories)
Deadlift (100kg/70kg)
Turkish get-ups (36lb/24lb Kettle Bell)

Friday 27 August

CrossFit Total

1 x Squat
1 x Shoulder Press
1 x Deadlift

5 attempts max on each exercise.
Add weights for total score

Thursday 26 August

Three rounds for time of:

15 ft Rope Climb, 5 ascents
21 Ring dips
50 Squats

Wednesday 25 August

Grace

30x Clean & jerk (60kg/30kg)

Tuesday 24 August

21-15-9

Burpee Box Jumps (24inch)

Pull Ups

Handstand Push Ups

Monday 23 August

818

18 x Power Clean (40/30)

18 x Pull Ups

18 x Thrusters (40/30)

18 x Burpees

18 x Push Press or Push Jerk (40/30)

18 x K2E

18 x Squat Snatches (40/30)

18 x Ring Dips

Sunday 22 August

3 rounds

12x Sumo deadlift high-pull (115kg/75kg)
20x Double-unders
Run 400m

Saturday 21 August

Nate

AMRAP in 20 mins:
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell swings 32/24kg

Friday 19 August

5-5-5-5-5

DeadLift

Followed by

Randy

75 x Snatches @ 30kg/25kg

Thursday 19 August

Filthy Fifty

50 x Box Jumps

50 x Jumping Pull Ups

50 x Kettle Bell Swings

50 x Lunges (25/leg with 20kg)

50 x K2E's

50 x Push Press (20kg)

50 x Back Extensions

50 x Wall Ball Squats

50 x Burpees

50 x Double Unders

Wednesday 18 August

1 rd Cindy

10 Med Ball Cleans

1 rd Cindy

9 Med Ball Cleans

1 rd Cindy

8 Med Ball Cleans

Work down to 1 Med Ball Clean then Back up to 10. 20minute time cap.

Tuesday 17 August

Christine

3 rounds
Row 500m
12x Deadlifts (bw)
21x Box jump (24 inch)

Monday 16 August

Snatch, 1 rep (Find 1 rep max)
Clean and jerk, 1 rep (Find 1 rep max)

As many rounds and reps as possible in ten minutes of:

55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders

Add together the best snatch (in kg), the best clean and jerk (in kg), and the total reps performed in the triplet for your final score.

Post score to comments.

Sunday 15 August

5 KM Run

Meet at the Royal Oak, Charlton @ 1200.

Saturday 14 August

Coe

Ten rounds for time of:

10 Thrusters 95lb
10 Ring push-ups

Friday 13 August

2k Row Time Trial

Followed by

?????????

Thursday 12 August

3 rounds

30m Burpee-broad jumps
30m Reverse walking lunge
15x Pull-ups
15x Sit-ups

Wednesday 11 March

All lifts performed with empty 45# bar
Run 400m
40x Back squats
40x Front squats
40x Overhead squats
Run 400m
40x Shoulder press
40x Push press
40x Push jerks
Run 400m
40x Hang power cleans
40x Hang power snatch
Run 400m

Compare to 23 April 2010

Tuesday 10 August

DT

5 rounds of

12 x Deadlift (70kg/40kg)

9 x Hang power clean (70/40)

6 x Push jerk (70/40)

Compare to 27/5/2010

Monday 8 August

Nancy

5 rounds, Run 400m

15x Overhead squats (40/30)

P.S On Sunday 15th August we will be Running our 2nd 5km WOD from the Royal Oak Charlton. See you ALL there!!!

Saturday 7 July

3 rounds

Run 400m
31x Sumo deadlift high pull (75#/55#)
13x Ring push-ups

Friday 6 August

Dave's Birthday WOD

1000m Row

21 x Bodyweight Deadlift

21 x HSPU's

15 x 3/4 Bodyweight Cleans

15 x Pull Ups

9 x Wall Ball Burpees (Onto the ball)

9 x Ring Dips

50 x Double Under's

Set up one bar and strip it from the deadlift to do the cleans.

Thursday 5 August

1-1-1-1-1-1-1

Thrusters

Wednesday 4 August

Tabata This

40 intervals of 20 seconds work 10 seconds rest of:

8 x row (Count calories)

8 x Pull Ups

8 x Press Ups

8 x Sit Ups

8 x Squats

Count worst score on each exercise for total i.e row = 9/9/9/9/6/9/9/9 score = 6

Tuesday 3 August

The Mini Big Bear Complex

5-4-3-2-1

Bear Complex

Burpees

Sunday the 8th August the gym will be closed due to South Way being closed for road repairs.

Monday 2nd August

1 round

15x Clean & jerks (40#/30#)
5 rounds of Cindy
10x Clean & jerks
4 rounds of Cindy
5x Clean & jerks
3 rounds of Cindy

We start our Level one testing today:

50 Free Squats (Unbroken)

10 Push Ups (FULL)

Sunday 1 August

Andover's Fittest Competition!

Registration closes 0930

Events start 1000