DWF Breakdown

TAFS,

Take a look at how we did over the course of day 1.  It makes for interesting reading.

TEAM NUMBER	AFFILIATE	WOD 1 RANK - Burpee Pistols	WOD 2 RANK- Jackie	WOD 3a RANK - STOH	WOD 3b RANK - Weighted Pull Ups	WOD 3c RANK - Ball Catch	WOD 4 RANK - Bumper Plate GTOH
1	Thames 2	44	59	42	10	25	54
2	Bath 3	100	71	16	68	25	11
3	TRAIN 1	40	1	14	85	7	2
4	Boarder City	66	75	65	6	73	85
5	IN2CF 2	76	49	76	100	93	45
6	Glevum	55	25	65	16	56	32
7	Reading 2	91	27	65	85	55	58
8	Norwich	103	84	71	96	98	45
9	Liverpool	87	93	16	26	65	45
10	Kent + Sussex	83	91	49	68	89	88
11	Port Talbot	69	42	41	58	65	71
12	Dental	107	107	107	107	107	107
13	Fife	28	13	24	43	65	54
14	Derry	22	35	61	39	93	30
15	Sarum	76	29	98	85	98	48
16	Bury St Eds	66	56	65	16	3	16
17	Leeds 3	64	85	53	105	8	90
18	Central London 1	17	2	4	6	50	3
19	RCFV 2	22	73	92	91	77	71
20	Plymouth 3	20	14	16	23	96	13
21	SA1 1	28	83	24	63	85	75
22	Bold 2	87	72	42	43	82	80
23	IN2CF 3	44	67	83	91	37	78
24	Dynamic	35	101	36	4	15	65
25	Connect 2	98	73	95	84	57	69
26	Harrogate	35	60	79	98	93	60
27	Cardiff 1	3	41	24	6	96	18
28	Infinity 2	69	63	95	68	80	57
29	Boatshed 2	69	58	103	63	43	83
30	Leicester	106	88	105	104	60	64
31	CM2	69	44	14	26	22	23
32	Scotland	22	78	79	58	65	44
33	Wyre Forest	92	68	9	33	65	69
34	Dublin	107	107	107	107	107	107
35	Leeds 4	87	97	101	96	2	106
36	Central London 2	69	99	24	1	57	103
37	RCFS 1	13	70	92	55	60	98
38	Britannia	48	95	61	48	47	88
39	SA1 2	55	87	49	53	15	93
40	Bold 1	80	19	16	75	82	49
41	Celtic	80	31	53	58	45	34
42	HG3	28	81	89	75	36	77
43	Dragon 1	48	24	42	82	15	73
44	Infinity 1	83	32	22	16	60	52
45	Hove	87	61	61	23	60	63
46	Teesside 1	8	37	22	13	60	42
47	Spectrum	17	15	53	80	80	14
48	Bournemouth	48	2	36	75	29	36
49	Bath 2	55	43	1	16	19	27
50	AFS 2	74	69	76	91	77	51
51	West Yorkshire 1	35	47	53	26	37	37
52	Boat Shed 1	44	5	53	33	25	21
53	KF CF	100	90	24	26	98	86
54	3D 1	4	10	79	63	5	4
55	Thirty One 2	95	106	42	16	89	94
56	Worcester 2	61	56	73	68	98	87
57	Plymouth 2	66	61	69	16	30	79
58	Black Five	92	45	100	98	57	59
59	Avon	40	36	24	16	6	41
60	Cardiff 2	27	9	36	43	65	10
61	Dragon 2	15	21	7	39	13	7
62	Connect 1	53	50	73	48	20	29
63	IN2CF 1	33	8	49	75	18	31
64	Teesside 2	53	65	36	68	10	67
65	Second City 1	33	37	24	33	89	32
66	CF365	96	16	6	85	98	5
67	Camberley	48	20	61	43	98	49
68	AFS 1	35	54	42	82	50	102
69	West Yorkshire 2	96	86	58	55	30	43
70	Leeds 1	21	7	24	39	37	1
71	Northern Ireland	64	94	69	6	89	97
72	Tyneside 2	74	64	104	80	46	74
73	Worcester 3	61	52	85	58	10	99
74	Fareham	80	79	13	26	98	53
75	Plymouth 1	7	23	58	68	1	37
76	Thirty One 1	48	33	10	1	85	40
77	Tombridge	22	55	3	26	50	65
78	Reading 1	13	12	10	48	65	6
79	Dragon 3	5	4	7	53	14	28
80	Sheffield	40	48	85	75	34	18
81	Glasgow 2	86	98	79	91	85	76
82	Second City 2	55	99	92	85	98	84
83	Cearphilly	2	37	4	43	43	24
84	RCFV 1	8	30	71	55	50	17
85	Faction	92	76	36	11	22	60
86	West Yorkshire 3	76	102	75	100	35	100
87	Leeds 2	83	82	98	58	77	95
88	Bath 1	1	18	2	3	73	25
89	3D 3	98	104	95	100	82	101
90	Cumbria 1	63	22	21	91	30	9
91	Exe	28	92	49	33	47	105
92	Thames 1	8	17	24	4	10	26
93	Reading 3	35	51	89	106	73	62
94	RCFS 2	102	89	101	100	8	81
95	Lancaster	105	103	83	63	37	82
96	Worcester 1	28	11	34	33	73	39
97	Glasgow 1	22	53	42	25	25	22
98	Harrogate/HG3 2	79	105	105	85	65	95
99	Cumbria 2	44	66	42	13	50	92
100	Evolving	55	80	89	48	37	90
101	Tyneside 1	103	26	34	68	24	8
102	Clitheroe	5	5	10	26	98	15
103	Nottingham	15	40	24	13	47	12
104	London UK	40	76	58	33	10	20
105	Greater Brislington	17	28	16	11	30	56
106	NW 1	8	96	85	39	37	104
107	3D 2	12	46	88	63	3	68
108	OTB	55	34	76	48	85	35

Tuesday 13 November

Warm Up:
JunkYard Dog
3rd Burgenor Warm Up
PVC/10kg/15or20kg
HH&MT Snatch @22.5kg

Strength:
OMEM for 10mins
3 x Clean @ 70%

WOD:
AMRAP 20mins
Run 400m
5 x Strict HSPU
10 x SDHP (50/35)

Monday 12 November

Warm Up:
Row 250
15 Dips
Row 250
15 Strict Pull Ups
Row 250
15 GHD
Dynamic Stretch's of your choice

Strength:
Back Squat
5 x 3 @ 65/75/85% 1rm

Shoulder Press
3x8-12

Wod:
8min AMRAP
25 x Double Unders
5 x Knee Jumps
5 x Hang Power Snatch 35kg

Results:

New Program!!!

TAFS,

Last week saw us give the DWF12 workouts a go and I'm sure you all thoroughly enjoyed them.  I'm sure for many of us they were a bit of a wake up call, I know it was for me.  I have put together the next 10 weeks of workouts to help improve strength and power.  We will be seeing a lot of work on developing our Pull Ups, muscle ups, basic squat strength and Olympic lifting.  These I feel are the key to us moving forward with all our fitness goals.

I have had quite a challenge putting this latest program together.  I really want to push you all to reach your potential and I'm sure this next step will help.  I am also aware that not all of my members are wanting to be CrossFit god's and see it as only a means of keeping fit.  I was in two minds as to who to aim at.  Should I aim at the 90% who come in train hard and enjoy the workouts or at the 10% who are looking to compete? I decided to program that would help the 10% compete and the 90% get extremely good and maybe one day have a crack at the DWF or any other competition knowing that they are ready for anything!!

In the end though any program is only as effective as the effort you guys put in.  The program will follow a 3 on 1 off 2 on 1 off cycle.  Meaning Mon/Tues/Wed/Fri/Sat are training days and Thurs/Sun are rest/Recovery Days.  By no means do you have to follow this to the letter.  3 times a week will mean huge improvements in all the areas I mentioned above.  5 days may be simply to much for some at the moment and the loads as always are scale able.

My goals for the end of this 10 weeks is to have 5+ladies hitting 100+squats.  I want 5+Ladies to have 10+ strict pull ups and possibly muscle ups.  I want all the participants to improve by around 15% in strength.  And most of all I want this to be a perfect spring board for moving into 2013!!

Gareth

Sunday 11 November

Rememberance Day WOD:

18 min AMRAP:
11 Hang Power Snatch (35kg/25kg)
11 Burpees
11 Thrusters (35kg/25kg)
11 Pull Ups
On the 11th min pause for 1 full minute before carrying on.