AFS CrossFit, Andover-WOD: Friday 31 January

Read more at www.afscrossfit.com

Strength:

Max for complex thruster + push press + split jerk

Skill:

5×10 handstand push ups

WOD:

6min AMRAP:

3x clean

5x front squat

10x push up

l1-40/30 l2-50/35 l3-60/40

 

AFS CrossFit, Andover-WOD: Friday 31 January

AFS CrossFit, Andover-WOD: Thursday 30 January

Read more at www.afscrossfit.com

Skill:

5×10 Double KB clean and press

WOD:

2min max air squats

Rest 1min

8min AMRAP

7 C2B pull ups

12x sit ups

1min rest

2min max air squats

AFS CrossFit, Andover-WOD: Thursday 30 January

AFS CrossFit, Andover-WOD: Wednesday 29 January

Read more at www.afscrossfit.com

WOD:

row 2k

rest 7mins

75 burpee box jumps

rest 7minutes

row 2k

30 min cap

AFS CrossFit, Andover-WOD: Wednesday 29 January

AFSCrossFit, Andover-Monday Blues

Read more at www.afscrossfit.com

TAFS,

Another busy Monday and I’m sure you all loved those high rep/rep deadlifts so make sure you get plenty of stretching in for tomorrow’s thruster

As I’m sure you have all noticed the classes have become a lot busier in the new year and although the booking system was put in place for the future running of the gym it has become invaluable already.   I have however found myself having to update classes as not everyone has been using the new system.   I gave a grace period of until the end of the month to allow people time to adjust to the new system which expires on the 31st January.   To that end anyone turning upto a class without booking in will be given a penalty (comment below for suggestions) on the second occasion you will not be allowed to participate. If you book and are unable to attend please message me through FB, Twitter, email or text and I eill remove you.  Failure to do so will be on a 3 strikes rule with a penalty of no classes for 1 week or a prnslty to be decided by the gym below.

Lastly please ensure your bank details are upto date on teamup.   We start psying using this system on the 1st February snd there are still a couple of people missing.

 

After 3 years of training with us Lisa finally gives in and buys a CrossFit T-shirt.  We will be making a new order for AFS t-shirt in Feb so get in quick with your orders.

AFSCrossFit, Andover-Monday Blues

AFSCrossFit, Andover-WOD: Tuesday 28 January

Read more at www.afscrossfit.com

Skill:

Pull Up 5-5-5-3-3-3-1-1-1-1 increase weight every set to a max one

WOD:

15min Time Cap to complete 8 rounds:

15x thrusters

10x toes to bar

L1 – 40/25 L2 – 45/30 L3 – 50/35

AFSCrossFit, Andover-WOD: Tuesday 28 January

AFSCrossFit, Andover-WOD:Monday 27 January

Read more at www.afscrossfit.com

Strength:

Overhead Squat 1-1-1-1-1-1-1

Skill:

Accumuate 50 pistols / 50 high box step ups (box should be at a height where hip is below parallel when foot is on box)

WOD:

1-10-1-20-1-30 deadlifts – Each single should be close to if not max

Level 1 women @ 40/30/20 – men@ 60/50/40

Level 2 women – 50/40/30 - 

Men – 80/65/50

Level 3 women 60/50/40 -

men 150-110-75 for the 10-20-30

 

 

 

AFSCrossFit, Andover-WOD:Monday 27 January

AFSCrossFit, Andover - Teen Gauntlet Competition

Read more at www.afscrossfit.com

On Saturday we headed upto sunny Manchester to support Livvie in her first CrossFit competition.   Reebok CrossFit 3D hosted the event in conjunction with CrossFit Kidz in their brand new gym.

The event was split into 3 categories.  Junior 12-14, Junior Varsity 14-16 and Varsity 16-18.  Livvie entered the Junior Varsity competition.  All the categories are being held world wide so her final result wont be known for a little while.

The competition was held over 3 events.

Event 1-Jackie 1000m row/50 thrusters/10 muscle ups (scaled to pull ups) followed by 3 x max effort ball toss

Event 2-1 min Handstsnd walk / 3x20m shuttle run

Event 3-Perform a ladder of 1 hang Ssnatch/2 over bar burpee,  2 hang snatch/4 over bar burpee etc

Livvie has really worked hard these past few weeks getting ready for this competition and it really showed.  Seeing kids of 14 busting out muscle ups was pretty impressive and although livvie doesn’t quite have them yet, in the past few weeks she has hit as many as 4 pull ups in a row.  She rowed brilliantly but the thrusters were judged strictly and she just finished them before the time cap so we didn’t see a pull up in competition sadly.  The ball toss was a new technique for livvie  but she walked away with a cracking throw and the lead if the competition.

Event 2 threw up handstand walks.  We have worked hard on Livvie’s shoulder mobility and this threw up a skill we have not been ableto work on.  If ever proof that taking part in a competition is worth while take a look at Livvie’s 20m handstand walk video on our youtube channel. She got pipped into 2nd on this event but walked away feeling a million dollars and we all in the stsnds were immensely proud.

The final event was the snatch/burppee ladder.  With a 35kg pb a 20kg hang snatch was lightweight and Livvie looked extremely comfortable and received high praise from other coachs for her technique.   She finished tied on this event meaning the overall result was a tied first place finish.

A great day, a great result and further confirmation we are heading in the right direction when it comes to coaching, programming and competition.  I’m sure its safe to say that all of us at AFS are extremely proud of Livvie and look forward to cheering her and our other kids on in the up coming schools weightlifting championships in March.

AFSCrossFit, Andover - Teen Gauntlet Competition

AFSCrossFit, Andover-WOD: Saturday 25 January

Read more at www.afscrossfit.com

WOD:

5mins to complete

20 pull ups

30 push ups

40 sit ups

50 squats

2mim rest

repeat 5 times start from pull ups every time

AFSCrossFit, Andover-WOD: Saturday 25 January

AFSCrossFit, Andover-WOD:Friday 24 January

Read more at www.afscrossfit.com

Skill:

Lever progressions for 15 minutes including front and back, skin the cats, inverted hangs etc

WOD:

Climb the ladder in 12minutes -

3x KB Clean Right arm

3x Swing

3x KB Clean Left Arm

3 x Swing

6 of each

9 of each and so on

 

 

AFSCrossFit, Andover-WOD:Friday 24 January

AFSCrossFit, Andover - Thursday 23 January

Read more at www.afscrossfit.com

Strength:

Split Jerk 3-3-3-3-1-1-1-1-1

Skill:

15mins of ring work -

muscle ups/ringrows/dips/core work rollouts etc

WOD:

30-20-10

Overhead Squat 45/35 35/25 25/15

Row calories

AFSCrossFit, Andover - Thursday 23 January

AFSCrossFit, Andover - WOD: Wednesday 22 January

Read more at www.afscrossfit.com

WOD:

2mins on each station finishe early extra rest.

25x wall balls

15x toes to bar

5x power snatch @75%

15x burpees

Rotate every 2 minutes to the next station until you have done every station 5 times. 40mins total

AFSCrossFit, Andover - WOD: Wednesday 22 January

AFSCrossFit, Andover - WOD: Tuesday 21 January

Read more at www.afscrossfit.com

Strength:

Back squat 5-5-5-5-5

Use  80-85% last 5rm

Skill:

5minute double unders tech

WOD:

3 rds for time:

5 clean and jerks

30 sit ups

30 double unders

Level 1 40-30

Level 2 50/35

Level 3 60-40

 

AFSCrossFit, Andover - WOD: Tuesday 21 January

AFSCrossFit, Andover - WOD: Monday 20 January

Read more at www.afscrossfit.com

Strength:

Push press 3-3-3-3-3

WOD:

12min AMRAP

60x over bar burpees

30x overhead squats

10x muscle ups

level 1 30/20

level 2 40/30

level 3 50/40

scale muscle ups to suit

SIGN UP FOR THE GAMES HERE

AFSCrossFit, Andover - WOD: Monday 20 January

AFSCrossFit, Andover-Battle of London

Read more at www.afscrossfit.com

This weekend was the end of a greulling past couple of months for Jamie and Spencer at the Battle of London. Both have attacked their respective programs with determination and having seen the hard work they have put in I was very confident of a good couple of days.

The BOL was held at the CopperBox Arena at the Olympic Park. Having not been to any of the Venues I was in awe of some of the structures on show. I didnt realise until walking from the Westfield shopping centre to the arena how close the stadium was to the velodrome, to the CopperBox. The Arena itself was the perfect place for a crossfit event, great seating, brilliant spectator experience and the competition area looked like it was close to regional/games standard (close but the black matting was a bit chip shop and should have been tiled).

We learnt alot this weekend. Laccee Kovaks is without doubt a beast and Steven Fawcett cant be far away from maybe getting a games slot this year which would be truly amazing. We also learned a little about how to compete. Im not going to go through the events as I have in the past as the BOL are on FACEBOOK and have all the info. Instead I thought I would offer my take on what it takes to qualify and then perform on the day.

Our two athletes are two very good studies for this little blog. I get asked quite a bit about how to get into these comps and I always say hardwork, mobility, know your strengths, work hard to lesson your weaknesses and prepared to go into the darkness that is competition. Your training should leave you with 90% of the equation solved leaving 10% to figure out on the day when you find out the events. What I mean by that is know your numbers, factor in fatigue and make an educated decision when you find out the wods.

Jamie went into the competiton very confident of a good show. The Wods were published and nothing there worried me. The first event came and went and HSPU’s were cursed. The cleans followed and this where the wheels fell off. If any of you have seen Jamie lift recently a complex of full clean/ hang squat clean/front squat and then jerk holds no fear. Ive personally watched him throw 130+ around on many occasions leading upto this weekend. Jamie loaded 120kg onto the bar looked good right upto the jerk then catastrophe he didnt lockthe elbows and dropped the bar. 8minutes flew by and that was it, no lift. I was gutted. Competition is 90% mental 10% physical. Last yesr Dave did the same. Getting a score on the board is the most important part of any competition. It is a tough lesson, especially in front of 7000 spectators but im 100% sure it will spur Jamie on. He has the tools to be right up there smongst the bedt and the Open will be a good chance for redemption.

Spencer is a little older and a little wiser and performed fantastically well. I dont want to make a big deal about the life events he has had to deal with as I’m sure he wouldn’t appreciate it. What I will say is that to finish 82nd is a testsment to mental strength, perserverence and the attitude to never give up. The Fat Helen wod was a perfect example of this. Having been told he may never walk again seeing him complete the 200m circuit 3 times and beat over 50% of the field was a true moment of bravery. I dont throw words around like inspirational very easily but this was one of those times.

To conclude im proud to call Jamie and Spencer ambassadors for our little gym. Im proud of their efforts and couldn’t have asked for anymore. I’m really pleased that some of you guys managed to get along to support them. Fingers crossed it was a positive experience that has given you renewed enthusiasm to try and qualufy yourselves. The Open starts on the 27th February and I hope all of you sign up and join the fun.

www.games.crossfit.com

Lift big, eat big leave a massive coffin

Gareth

P.S all my videos are onour video page

AFSCrossFit, Andover-Battle of London

AFSCrossFit, Andover - WOD: Saturday 18 January

Read more at www.afscrossfit.com

Skill:

4 x ME Chest 2 Bar Pull Ups

WOD:

Fight Gone Bad

3rds for time- 1min on each station

Wall Balls

Push Press

Box Jumps

SDHP

Row for calories

Rest 1min

Score is total reps.

We have Jamie and Spencer competing in the Battle of London tomorrow.  Look in to twitter for regular updates.

If you have not registered for the Open yet please get on it asap.  Every Saturday will see us doing the Wods and seeing how our fitness fairs.  Come and join us!

Games.Crossfit.com

AFSCrossFit, Andover - WOD: Saturday 18 January

AFS CrossFit, Andover-February Throwdown

Read more at www.afscrossfit.com

TAFS,

To celebrate our first On-Ramp course reaching their test week I thought it would be nice for us all to join them and throwdown togther.  The workout is as follows:

1) Establish a 5rm Back Squat

2) Max Effort 1km Row

3) 10 min AMRAP of 10 x Box Jumps / 10 x Sit Ups / 10 x Air Squats

This will be a nice precursor to the Open starting February 27th.  Login in to teamup and follow the courses link to register.  We would like to see all of you.

Register for the Open:

Games.crossfit.com

 

AFS CrossFit, Andover-February Throwdown

AFS CrossFit, Andover - WOD: Friday 17 January

Read more at www.afscrossfit.com

Warm Up:

Clean and jerk drills, hit and catch, angel drops, snatch balances, hang snatches

WOD:

5KM Row

AFS CrossFit, Andover - WOD: Friday 17 January

AFS CrossFit, Andover - WOD: Thursday 16 January

Strength:
3-3-3-3-3
Front Squat

Skill:
5-5-5-5-5
KB Snatches

WOD:
Set up a come 5m from a box on the minute every minute do 10 box jumps, in remaining time of that minute shuttle run. Score is total shuttles in 10mins

Level 1 - 20/16
Level 2-24-/20
Level 3-30/24

AFSCrossFit, Andover - WOD: Wednesday 15 January

Strength:

Bench Press
5-5-3-3-3-1-1-1-1

WOD:
15min AMRAP
Row 250m
10x ring dips
20x double unders
10x pull ups

AFSCrossFit, Andover - WOD Tuesday 14 January

Strength:

15x1 Snatch@ 75-85%

Skill:
OMEM for 8mins
20 T2B/K2E/ Situps

WOD:
AMRAP 7 Mins
Wall Balls

Results:

AFSCrossFit, Andover -WOD: Monday 13 January

WOD:
1 clean and jerk
1 round of Cindy
2 clean and jerk
1 roun of Cindy
3 and 1 and so on until 10 clean and jerks 1 round of Cindy is complete

Level 1 40/30
Level 2 50/35
Level 3 60/40

Results:

AFSCrossFit, Andover - WOD: Saturday 11 January

Can you finish?

Run 1 mile in under 10mins
150 Wall Balls in under 10mins
Row 2km in under 10mins

AFSCrossFit, Andover -WOD: Friday 10 January

Strength:
Shoulder press
4x8 heavy as possible

Skill:
Pistols accumulate 40 / 80 close feet squats

WOD:
Ladder in 8 minutes
1 TGU left
1 TGU right
1 Swing

2L 2R 2S 3L 3R 3S and so on.

Level 1-12kg
Level 2-16kg
Level 3-24kg

AFSCrossFit, Andover - WOD: Thursday 9 January

Skill:

5x max effort 

Choose one of the following:

Ring Dips
HSPU 
Push Ups 

3mins rest

WOD:
20min clock in pairs accumulate meters on a rower partner must hold KB above head when it drops swap, 
you can only row while KB is above head

Results:

AFSCrossFit, Andover - WOD: Wednesday 8 January

Filthy Fifty

Wod:
Filthy Fifty (30min time cap)
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

AFSCrossFit, Andover - WOD: Tuesday 7 January

Strength:
7x2 Cleans + 1 jerk @ 85%

WOD:
15min AMRAP
9 deadlift 70/50
12 Hand Release Push Ups
15 Box Step Ups 24/20

AFSCrossFit, Andover - WOD: Monday 6 January

Strength:

Back Squat
5-5-5-5-5

Skill:
Strict Pull Ups
5-5-5-5-5

WOD:
5 Min AMRAP
Burpees

Followed by:
0-25 Burpees = 1km row
25-36 Burpees = 750m row
37-50 Burpees = 500m
50+ Burpees = 250m

AFSCrossFit, Andover - Change is as good as a rest

TAFS

This weekend has seen some serious elbow grease go into moving our little slice of CrossFit heaven towards completion.  A big thankyou to Darren and Tara for gutting the place with me on Friday for 7 hours.  The feedback so far has been very positive.  Please remember this is your gym and your feedback is vital to providing the best possible service.

This weekend has also seen the launch of our fresh new look website.  Its been in development for 3or4 months now so hopefully it covers every base.  If you see anything that needs changing and there is the grama police always on the look out please drop me an email.  The new website address and contact email is as follows:

www.afscrossfit.com
gareth@afscrossfit.com

Many of you will already have seen the website and noticed our booking in page.  I have spent the past 3 evenings watching my life slip through my fingers trying to set this up.  I have to say as someone who considers himself awesome (I can just see you all calling me a wanker right now lmao) I have lost the will to live becsuse ive turned into a mong while doing it.  Anyway if you could all visit the page and register yourselves that would be awesome.

When registering you may notice a few changes in membership options and classes.  Here they are explained:

Basic membership / £35 per month: This entitles you to open gym times only.
CrossFit membership / £50 per month: this entitles you to 5 clases + open gym
Unlimited membership / £65 per month: does exactly what it says on the tin.

From Monday we will be starting some extra programs.  We will adding a strength program and an endurance program to our CrossFit and weightlifting programs.  Your membership will allow you to book onto the above classes and we feel plug any potential weaknesses in your fitness.  You can distribute your classes any way you wish upto the limit of your membership.  These extra programs will run at 1900 throughout the week and the months program will be posted on the notice boards upstairs for you to follow.

All in all 2014 has started very well.  New look gym, new look website and next week sees our boards and signage go up.  Im extremely excited about the new year and look forward to building our community with you all.

Grip it and Rip it!!!
Gareth

AFSCrossFit, Andover _Happy New Year

As we move into our 4th year and 2014 we have to analyse the past year and plan our progress through the next. 

As a gym we have developed enormously.  We have evolved our programming 3 times.  All of these upgrades have been a direct result of your application, attitude and improvements.  I no longer class ourselves as a crossfit gym.  I feel that the feedback that we have received has evolved us into a strength and conditioning facility that uses CrossFit. 

My goal when I set up this gym was to educate my future members and empower them to be able to make informed choices as to what they do with their fitness.  This year I have taken great pride in seeing many of you turning up to classes early and working weaknesses, improving strengths and working on new skills.  It has also given me huge satisfaction to see many of you coaching each other and helping and motivating each other to achieve your goals.

During 2013 as you are aware we have moved premises.  The reason for this was purely financial.  However since moving I personally feel our community has come a little closer and the atmosphere since moving has been buzzing and inspirational.  I have learnt an awful lot this year about myself, and evaluated my performance I would give myself a generous c-.  I'm extremely excited about what the new year holds.  I'm looking forward to turning the page and starting a fresh chapter full of drive and ambition to help you all hit your fitness goals. 

As the year has progressed we have gained new members and said goodbye to great friends.  Some have moved countries, some just moved and others found that CrossFit wasn't their cup of tea.  From a coach's perspective I feel many of our members have struggled to define what and why they CrossFit.  I feel that this is the most important part of the journey.  I love talking shit as much as the next person and if you come into the gym to workout with your friends and enjoy the workouts purely to keep fit that is awesome.  I class myself now as a keep fit crossfitter.  If you have ambition to hit some local low level competitions that is equally fantastic and something we as coach's will actively encourage and support.  We don't yet have an elite group of athletes.  Some are very close and are showing the determination, commitment and sacrifice to make the step up.  The key is to decide which you are and be happy.  Once you have made the decision I guarentee you will enjoy your workouts a lot more.

For 2014 I want to see us as a gym start getting out a little more.  I am already in talks with a few local gyms to hold a throwdown series. I would love you all to experience the buzz of a crossfit/weightlifting competition.  Something purely for fun with no pressure but something that provides that team spirit and comaraderie that only competition provides.  These dates will be published on our new look whiteboard and I hope you all take up the challenge. 

I love a good BBQ and 2014 is going to see a lot more community days where we all get together, kids and all and get to know each other.  If any of you have any ideas about events then please throw them into the ring and lets crack open a beer.

As an aside I have to reinforce a few key points.  The coach's you have available are 3 very well informed people.  Each brings their own take on what CrossFit is and that variety has helped grow many of you into very good CrossFitters.  There is over 50years of experience, degree level education, numerous fitness courses and a desire for self education to then pass onto our members that is very rare in the fitness industry.  We know what we are talking about and if you trust us we will make you better in 2014 and beyond. 

From an operational point of view we are going to be implementing the team up system. This will mean booking in for classes. In 2014 we will no longer allow people to train around the class.  It has become apparent that this distracts the class and the coach's from providing the level of instruction we pride ouselves on.  If you wish to follow your own programming there will be ample open gym slots available.  Please heed this rule as it will be awkward telling you to move upstairs out of the way.  There will be no exceptions!

Here are my goals for 2014:

1) Improve the direction and focus of our program
2) Establish clear targets and facilitate their achievement
3) Provide structure for tracking progress
4) Develop our kids program by establushing links with local schools
5) Grow our membership to 150
6) Upgrade equipment discs/boxes/rowers etc

Personal Goals:
1) 250 Back Squat / 200 Front Squat
2) 100 snatch / 125 clean and jerk
3) 125 Shoulder press
4) beat jamie in a wod ;)
5) Get Fit and maybe see the other side of 100kg oh and see an ab again ;)

Happy New Year TAFS X

THE AFSCROSSFIT TEAM