AFSCrossFit, Andover - Valentines Review

Read more at www.afscrossfit.com

TAFS,

Happy Valentines to you all.  Those of you who gushed on facebook thank you and for those singles out there who didn’t get into triuble for forgetting thank your lucky stars lol.

We are now 6 weeks into 2014.  Would you believe how quickly it has passed.  Already we have seen major steps forward in our overall fitness and competition season is well and truly upon us.

Firstly we have the Open kicking off in 2 weeks.  We have had a brilliant response from you so far.  This is a brilliant way to test your fitness and for us as a gym to get to know one another and build our community.  WWW.GAMES.CROSSFIT.COM. I for one am looking forwrd to throwing down with you all and cracking open a beer afterwards.

The Open

Secondly we have the opportunity to enter not only DWF2014 (Divided We Fall) in Cardiff, but the Wild West 2014 in Gloucester.   These are team competitions that require 2 men and 2 women to compete.  We have the potential to enter 4 teams with the interest from the guys but would need 3more girls.  So Cat, Selina, Lycee, kirsty what do you say? The Wild West comp is s weekend csmping trip.  We can enter as many teams as we want and then go away for the weekend crossfit camping.  Now I have be honest and say I hate camping but hopefully copious amounts of alcohol coupled with BBQ and 20+of you guys makes for a worthwhile adventure.  Let me know if your interested as we would need to pay asap.

March Weighlifting Throwdown:

On March 9th we will be holding our next little competition.   There will be a charge of £5 to enter but this will be our first fund raiser for Mia and her fight against cancer.  It will be a weightlifting/CrossFit hybrid event. W will total first then we will have a little WOD.   We already have some prizes sorted through Exertrain for the winners.  We will open it up to a couple of other gyms to add thst crossfit community spirit.  I will be posting the evrnt on the bookings page to sign up.

On-Ramp

Our next on-ramp course will be on Saturday 8th March.

 

 

 

AFSCrossFit, Andover - Valentines Review

AFSCrossFit, Andover - WOD: Monday 17 February

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Warm Up:

Max Effort Row – 2mins

Skill:

Max Effort Ring Muscle – 2mins

Max Effort Toes2Bar – 2mins

WOD:

5min AMRAP

21-15-9

Thrusters (42.5/30)

Pull Ups

 

AFSCrossFit, Andover - WOD: Monday 17 February

AFSCrossFit, Andover-WOD: Friday 14 February

Read more at www.afscrossfit.com

Skill:

10min max handstand walk - Scale to-  Accumulate 5mins inverted

WOD:

15min time cap – Break the reps however you want and perform in any order

75x over bar burpees

75x pull ups

75x thrusters @40/30

AFSCrossFit, Andover-WOD: Friday 14 February

AFSCrossFit, Andover-WOD: Thursday 13 February

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WOD:

Powerlifting Total

Back Squat

Bench Press

Deadlift

AFSCrossFit, Andover-WOD: Thursday 13 February

AFSCrossFit, Andover-WOD: Wednesday 12 February

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Strength:

5×5 weighted pull ups (heavy as possible but scale to suit if needed)

Skill:

3-5x KB complexes. Start with a light KB and work up in weight complex of 5xleft arm swing (shoulder height) 5x clean 5x press 5x snatch 5x Windmill change hands 5x right arm swing 5x clean 5x press 5x snatch 5x Windmill

WOD:

5min AMRAP

500m Row

40x push ups

30x Sit Ups

20x Wall balls

10x Sq Cleans 60/40

AFSCrossFit, Andover-WOD: Wednesday 12 February

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WOD:

CFNE open test

50 wall ball

50 double Unders

40 box jumps 24/20

40 toes to bar

30 chest to bar

30 burpees

20 Cleans 65/45

20 jerks

10 Snatches

10 muscle Ups

20 min cap amrap if you can

AFSCrossFit, Andover- February Throwdown

Read more at www.afscrossfit.com

Today saw us hold our first in house competition of 2014.  It also coincided with retesting our January newcomers to see how far they have come in 4weeks.  I threw this open to all our members and we got 17 people to take part.

We kicked of with a 1rm squat test.  All of our newcomers improved tremendously.The two stand outs for me were Tom Waite hitting 150kg and Chelsea smashing 85kg.  Our older members attempted to hit some pb’s.  Myself and Sutty (Paul Sutcliffe)  have some running banter towards the Open and I took great pleasure in smashing him here 191-140.  That was a big W for the G-Unit.  There was also a little bit of needle between Hayley “Quadzilla” Snow and myself.  Carl “The giant” Sievewright provided a wilks coefficient score for me of 116, and with Hayley setting a pb of 114kg she scored 122 which meant she began bragging on facebook immediately.   Finally Ellie (12) squated a pb of 67kg. Check out our videos for that superb effort.

We swiftly moved onto the row.   A 1km best effort event.  If any of you have tried this then you will know thst the only thing worse then a 1km row is a 2km row and generally any rowing of any distsnce is disgusting.   Sophie led the way here shaving 36 seconds off her time a month ago.  Big tom came home 35 seconds quicker and Chelsea 34 seconds ahead.  Rysn ‘Boz’ Tilley led the way for the golden oldies.  Sutty managed a 3:27 and I hung on for desr life to get 3:31.  Hsylry didnt look well after her 4minutes of torture but saved her relationship by breaking under 5mins.

Our finsl wod was a 10 min amrap (As Many Rounds As Possible) of 10 box jumps, 10 dit ups, 10 Air Squats.  I estimated 10rds would be a good score and Tom snd Darren got damn close with 9+17 & 9+9 respectively.  Simmo, Sophie and Dan all improved by 3 rds and Chelsea who could only mansge 5mins s month not only finished the 10 minutes she hit managed 7 rounds.

The main objective of today was to start building our community and welcome our newest members.  The friendly banter coupled with a freindly motivating atmosphere that promotes people to excel and push to new limits is what we are all about.  We finished the day with a cheeky beer and for me the social side is way more important than a PB.

We will be holding an in house weightlifting competition on the 9 March. Over the next 4 weeks or so our program will focus on lifting to try and get as many of you onto the platform as possible.  This will also be our first fundraiser.   Steve Mcnulty and his family have had some very bad news recently that his daughter has been diagnosed with cancer.  I have seen a lot of pointless fundrsising flying around and I would rather club together and help one of our own members.  If uou have any ideas for the day I would love to here them.

II’m really proud of all your efforts today and look forward to seeing more PB’s in March.

Register for the Open – www.games.crossfit.com

AFSCrossFit, Andover- February Throwdown