Friday 31 December

Helen

3 rounds,

Run 400m

12x Pull-ups

21x KB swings (24kg/16kg)

Thursday 30 December

Split Jerk 1-1-1-1-1-1-1 reps

Wednesday 29 December

Happy Birthday Matt W

Badger

3 rounds
30x Squat clean (40/30)
30x Pull-ups
Run 800m

Tuesday 28 December

250m Row
20/16/10
KB Snatch 24/16
Pistols
400m run

Monday 27 December

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

Friday 24 December

12 Days of CrossFit Christmas

12 Clapping push ups

11 Fran weight thrusters (40/30 kg)
10 Power snatches (40/30 kg)
9 Overhead squats (40/30 kg)
8 Double unders
7 Weighted lunge walks (20kg/10kg disc overhead)
6 Kipping pull ups
5 BOX JUMPS (24/18 inch)
4 Burpees please
3 Deadlifts
2 Toes to bar
1 60kg clean and jerk

To be performed like the song:

On the 1st day of christmas my true love gave to me:

1 60kg clean and jerk

On the 2nd day of christmas my true love gave to me:

2 Toes to bar

Competition Workouts!!!

Here are the 4 WOD's for the competition on the 2nd January.

WOD 1:

SKILL SESSION

- MUSCLE-UPS / Pull Ups for Ladies (7 reps)

- SQUAT SNATCH ( 1 rep @ 60/30 kg)

- PISTOLS (10 rep /each leg)

- ROPE CLIMB (1 x up)

- 500 M ROW (sub 1:35/ 1:50)

- HANDSTAND PUSH-UPS (10 reps)

- DOUBLE UNDERS (30 reps unbroken)

WOD 2:

7 MIN AMRAP:

• 10 KB SNATCHES 32/16 KG – 5 EACH ARM (SCALING: KB SWINGS)
• 60 M SANDBAG RUN 30/20 KG
• 10 BURPEES
• 60 M SANDBAG RUN 30/20 KG

WOD 3: “CROSSFIT TOTAL II”

1 RM CLEAN ANYHOW

1 RM OVERHEAD SQUAT

1 RM BENCH PRESS

WOD 4:

Athletes have 45 seconds to perform 1 round of the following barbell-complex, without letting go of the barbell.

Clean

Front squat

Overhead anyhow

Back squat

Overhead anyhow

AFTER EACH 45 SEC WINDOWS, THERE WILL BE A 15 SEC ROTATION. EACH MINUTE, THE ATHLETE WILL MOVE TO A HEAVIER BARBEL (5 KG INCREASE).

MEN WILL START AT 60 KG AND HIGHEST POSSIBLE SCORE WILL BE 105 KG.

WOMEN WILL START AT 10 KG AND HIGHEST POSSIBLE SCORE WILL BE 55 KG.

Thursday 23 December

Happy Birthday Nyki

21-15-9

Bench Press (80kg/30kg)

Overhead Squat (40kg/30kg)

Pull Ups

Wednesday 22 December

Amanda

Three rounds, 9-7- and 5 reps, for time of:

Muscle-up
135 pound Squat snatch

CrossFit Intro Course

Starts 9th Jan

If you have wanted to try CrossFit but been worried you are not fit enough or that you won't know any of the moves then this introduction to CrossFit is perfect for you.

We will teach you the 9 basic moves of CrossFit. We will coach you through some of our more famous workouts and show you how to scale the workouts to suit your fitness levels. Check out our video channel for more information www.youtube.com/user/afscrossfit?feature=mhum

The course will also be a chance to meet fellow CrossFitters and soak up the unique atmosphere working out at ALternative Fitness brings!

The course will be made up of 3 90min session and cost £40 pounds.

Tuesday 21 December

3 Rds

50 x Double Unders

30 x KB Swings (24/16)

15 x Ring Press Ups

Monday 20 December

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 19 December

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Friday 17 December

Josh

21x Overhead squat (40kg)

42x Pull-ups

15x Overhead squat

30x Pull-ups

9x Overhead squat

18x Pull-ups

afs CrossFit takes on the Daily Mail Challenge!!

Final Week

Ken and Paula are heading back down to London on Thursday the 16th December to carry out all the retests to see how well their fitness program and diet has gone over the past 6 weeks. I have little doubt they will have improved as they have both made excellent strides forward in every part of CrossFit. Strength, Stamina, Cardio and flexibility have all improved and with a doctors appointment 2 weeks ago we have already seen Ken's blood pressure go from 160/100 down to 120/80 (normal).

We will bring you the results from St Mary's hospital very soon!

Final week workouts:

WOD 1:

3 Rds

Run 400m
KB Snatches 10/arm (24kg/16kg)
Run 400m
KB Swings (24kg/16kg)

WOD 2:

300

25 x Pull Ups
50 x Deadlift (60/40 kg)
50 x Press Ups
50 x Box Jumps
50 x Floor Wipers (60/40 kg) - (25/side)
50 x Clean and Press (16kg)
25 x Pull Ups

WOD 3:

Three rounds for time of:

Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups

WOD 4:

JT

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

WOD 5:

Nasty Girls

3 Rds

50 x Squats

7 x Muscle Up

10 x Hang Power Cleans @ (60/40 Kg)

Thursday 16 December

Linda

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Wednesday 15th December

Angie

100x Pull-ups

100x Push-ups

100x Sit-ups

100x Squats

Tuesday 14 December

Happy Birthday Kirsten!!

Nasty Girls

3 Rds

50 x Squats

7 x Muscle Up

10 x Hang Power Cleans @ (60/40 Kg)

Monday 13 December

JT

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Sunday 12 December

5km Run

Saturday 11 December

21-18-15-12-9 rep rounds of:

40kg/25kg Squat snatch
Wallball slots, 20 pound ball
Knees to elbows

Friday 10 December

Three rounds for time of:

Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups

Thursday 9 December

Alice's Birthday WOD:

300

25 x Pull Ups
50 x Deadlift (60/40 kg)
50 x Press Ups
50 x Box Jumps
50 x Floor Wipers (60/40 kg) - (25/side)
50 x Clean and Press (16kg)
25 x Pull Ups

Wednesday 8 December

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

Tuesday 7 December

3 Rds

Run 400m
KB Snatches 10/arm (24kg/16kg)
Run 400m
KB Swings (24kg/16kg)

AFS CrossFit Takes The Daily Mail Challenge

Week 5

We are 80% through the Daily Mail challenge with Ken and Paula still showing excellent commitment and hitting 3 WODS this week. Also on the diet front they have been sticking rigidly to the Paleo diet (barring a few cold ones watching the rugby) and have seen excellent progress with weight loss and fitness gains as a result. Ken recently visited his doctor for some routine checks asked for by the Daily Mail. The results were pretty good with all his cholesterol levels normal and a blood pressure reading of 120/80 as opposed to 160/100 5 weeks ago. All in all CrossFit seems to be agreeing with them both.

Week 5 WODS:

Workout 1

2 rounds
Run 400m
20x Pull-ups
75x Double unders
10x Clean & jerk (50kg/30kg)
Run 400m
8x Power snatch (50kg/30kg)

Workout 2

Fight Gone Bad

3 rounds of 1 minute each

Wall Ball squat

Sumo deadlift high pull (40kg/30kg)

Box jump

Push press (40kg/30kg)

Row (calories)

Count total reps for score.

Rest 1 minute between rounds

Workout 3

Coe

Ten rounds for time of:

10 Thrusters 95lb
10 Ring push-ups

Monday 6 Decemeber

Christine

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

Sunday 5 December

Bench Press

8-10 sets @ 60% 1rm

Saturday 4 December

For time

25x Handstand push-ups
50x Pistols, alternating
75x Pull-ups

ARE YOU CROSSFIT? 2nd January 2011

For more information on the days activities and to register check out the event on facebook:

http://www.facebook.com/event.php?eid=171377152892271&index=1

Friday 3 December

Coe

Ten rounds for time of:

10 Thrusters 95lb
10 Ring push-ups

Thursday 2 December

Fight Gone Bad

3 rounds of 1 minute each

Wall Ball squat

Sumo deadlift high pull (40kg/30kg)

Box jump

Push press (40kg/30kg)

Row (calories)

Count total reps for score.

Rest 1 minute between rounds

Recipe of the Month

PERSIAN NEW YEAR: Herb kuku is a traditional New Year's dish in Iran. The green of the herbs symbolizes rebirth. Eggs represent fertility and happiness for the year to come.

Makes 4 servings: Preparation time: 25 minutes: Cooking time 1 hour
5 to 6 eggs
1 teaspoon baking poweder
1 teaspoon of Persian all spice
PERSIAN ALL SPICE: 2 tablelespoons of ground cinnamon, 2 tablespoons ground cardamon, 1 tablespoon of ground cumin) Mix in a bowl and save the rest for other recipes.
1 teaspoon of salt
1/4 teaspoon freshly ground pepper
2 gloves garlic, peeled and crushed
1 cup finely chopped chives
1 cup finely chopped fresh parsley leaves
1 cup finely chopped fresh coriander leaves
1 cup chopped fresh dill
1 tablespoon of Coconut flour
1/2 cup of olive oil

1. Preheat oven to 350F
2. Break eggs into large bowl. Add baking powder, persian all spice, salt and pepper. Beat with a fork. Add garlic, chopped herbs, and flour. Mix thoroughly. Adjust seasoning to your taste.
3. Pour 1/4 cup of oil in an 8 inch ovenproof baking dish and place it in the oven for 10 to 15 minutes. Pour in the egg mixture and bake uncovered for 30 minutes. Remove the dish from the oven and gently pour the remaining oil over the kuku. Put the dish back in the oven and bake for 20 to 30 minutes longer, until golden brown.
4. Serve kuku the baking dish or unmold it by loosening the edge with a knife.
5. Cut the kuku into small pieces and serve hot or cold with lavash bread or rice.
VARIATION: Kuku can also be cooked on top of the stove. Heat the oil in a non-stick skillet, pour in the egg mixture, then cook, covered, over low heat unti it has set, about 30 minutes, cook the second side by into wedges and turning them over one by one, addiing more oil if needed. Cover and cook for 30 minutes longer, or until golden brown.