Sunday, 7 September 2014

AFSCrossFit, Andover- AFS Cup Report

Read more at www.afscrossfit.com

Saturday 6th August saw us hold our first inter gym competition.  We have held a few comps over the years and have managed to get through them unscathed.  This competition marked a new focus for us.  We wanted to put an event together that would get even the very newest of members involved.  Dave programmed the event to be completely inclusive meaning no Double Unders for Jazzie.   Sadly Ryan had to put up with some thrusters ;).


We had 11 pairs enter meaning the gym was heaving.  I’m pretty sure the Mcewans were just after the free BBQ afterwards but we all had our motives.  My time keeping was shocking for which I would apologise however the good thing about this comp is Dave was running the show.  Which meant it was probably going to run on time and smoothly which it did and I applaud him for his fantastic efforts.


I spent most of the day taking photos.  Now if any of you have tried taking moving shots with an Iphone you will feel my pain.  Everyone apparently is faster then lightning and I got a handful of pics that are now on our flickr account.  There will be a lot more being added in the next few days as they come in.  The teams were a nice mix of new and old, a ringer, brother and sister and couples which is always a treat when they spontaneously combust – Awkward.  I could go into the events, break down the winners and losers etc but the day wasn’t about winning for us.  Sean and Ross did very well and claimed the title however today was about us building our community and developing bonds.  I like nothing more then throwing down with you guys but like equally maybe a touch more having a beer and a social which was a great way to end the day.


Our membership is creeping up and we are looking to add another morning class following the upcoming bootcamp.  As a result we are already looking at holding another in house competition early December and a Christmas Fuction which will be a Casino Night, with food, a bar and some dancing till the early hours.  Look out for all the information coming out in the next week or so and our latest T-Shirt will also be released in the next week too.  All in all there are some exciting times coming to AFS and I hope you come along for the ride.


Get After It TAFS!!


Gareth



AFSCrossFit, Andover- AFS Cup Report

AFSCrossFit, Andover - WOD: Monday 8 September

Read more at www.afscrossfit.com

Strength:


Deadlift


<six months form failure 5rm


>6 months 5 rep max


Skill:


4min max strict muscle ups


2mins rest


4min kipping muscle ups


NB: beginners – work negatives and progressions


WOD:


In a team of three: (2mins / station)


person a row max calories


person b max push ups


person c max sit ups


-rotate through all three movements then rest 3mins – 3 rounds


Score is total reps



AFSCrossFit, Andover - WOD: Monday 8 September

Thursday, 4 September 2014

AFSCrossFit, Andover-WOD: Friday 5 September

Read more at www.afscrossfit.com

Strength:


Thruster 10x 2@50% max back squat 60s apart


Skill:


1min on 1min off 5 rds max burpees


WOD:


Row 2k


50 overhead lunges 20/15


30 hang cleans @60/40 (load your own bar)



AFSCrossFit, Andover-WOD: Friday 5 September

AFSCrossFit, Andover-WOD: Thursday 4 September

Read more at www.afscrossfit.com

Strength:


5×5 Pendlay Row


Skill:


10 mins me strict muscle ups


WOD:


Nancy


5rds


Run 400m


15 x Overhead Squats (40/30)



AFSCrossFit, Andover-WOD: Thursday 4 September

Tuesday, 2 September 2014

AFSCrossFit, Andover-WOD: Wednesday 3 September

Read more at www.afscrossfit.com

Strength:


Squat clean + low hang squat clean 1-1-1-1-1-1-1 work up to heavy complex


Skill:


10min volume accumulation 2 stroct hspu + 4 kipping hspu only unbroken sets count / scale to 10mins practice of headstand press fall aways.


WOD:


3rds


50 wall balls


25KB swings 24/16



AFSCrossFit, Andover-WOD: Wednesday 3 September

Monday, 1 September 2014

AFSCrossFit, Andover-WOD: Tuesday 2 September

Read more at www.afscrossfit.com

Strength:


Over 12mnth – 10×2 bench press @ 70% speed reps 90s apart / -less than 12mnth – use comfortable weight


Skill:


8mins vol accumulation pistols aim for 15 per leg / beginners high box step ups – intermediate rolling pistols with plate


WOD:


10 rounds


10 deadlifts@60/40


10 push ups



AFSCrossFit, Andover-WOD: Tuesday 2 September

AFSCrossFit, Andover-WOD:Monday 1 September

Read more at www.afscrossfit.com

Strength:


5×5 Back Squat @80%


Skill:


for 16mins:


Odds – 30secs Burpees


Even – 20secs Plank


WOD:


In FGB style:


Wall Balls


KB Sumo Deadlift High Pull


Sit Ups


Gtoh (20/10 plate)


Run 200m



AFSCrossFit, Andover-WOD:Monday 1 September