Blog

Dec 2nd, 2013

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Monday 2nd December

STRENGTH: Front Squat 7×3 POWER: Tabata – 20s work/10s rest 8 rounds each movement: Box Jump 50/60cm Push Press 30/40kg Air Squat Toes To Bar S+C: Tabata – 20s work/10s rest 8 rounds each movement: Box Jump 40/50cm Dumbell Push Press Air Squat Overhead Plate Sit Up 10/20kg A great opportunity for some to start […]

Nov 30th, 2013

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Saturday 30th November

POWER: 10 min EMOM 2 Power Snatch 3 Overhead Squat 3 Burpees S + C: 10 min EMOM 3 Overhead Squat 20 sec Hollow Hold POWER: 15min AMRAP 5 Goblet Squat 16/24kg 10 Kettlebell Swing 16/24kg 5 Pull Up 10 Burpee S+C: 15 min AMRAP 5 Air Squat 10 Russian Kettlebell Swing 16/24kg 5 Ring […]

Nov 29th, 2013

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Friday 29th November

MOBILITY: scap mash and trap mash with lacrosse ball,ext rotation banded stretch 15min mobility STRENGTH 5 sets of 3 OHS BOTH: “Michael” 3RFT 800m run 50 back extension 50 sit up Use ab mat

Nov 27th, 2013

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Wednesday 27th November

Remember to get your tickets for the CrossFit Tour (they will sell out)! Mobility; ankles and hips Warm up; plank holds, box squats, and strict pull ups Strength :Back squat 5×5 WOD POWER: 4RFT 10 power clean 40/60 10 TTB S+C: 4 RFT 10 hang clean (30/40) 10 DB bow tie abmat sit up  

Nov 26th, 2013

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Tuesday 26 November

STRENGTH: shoulder press 5×5 POWER: For time 10 wall ball (10ft 6/9) 10 OHS (30/40) 20 wall ball 20 front squat 30 wall ball 30 b squat 40 wall ball S+C Reduce weight 20/30, 9ft target FINISHER: 3sets max strict pull ups or ring rows

Nov 25th, 2013

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Monday 25th November

STRENGTH: deadlift 5×5 POWER: Buy in 50 DUs then 3 RFT 15 thrusters 30/40 15 KBS 16/24 Buy out 50 DUs S+C: Buy in 100 Single Unders Then 3 RFT 15 DB thrusters 15 Russian KBS 12/20 Buy out 100 Single Unders

Nov 23rd, 2013

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Protein Powder Do You Need It?

Given I do actually sell 180Nutrition Superfood, writing an article on your requirement for protein powder could be seen as indoctrination, but I decided it was time I shared my feelings on this, and trust me they are well balanced. So I get this regular question, or statement “Ive been thinking of getting some protein […]

Nov 21st, 2013

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Thursday 21st November

SKILL/STRENGTH: Power Snatch Technical work 1-1-1-1-1-1 POWER: 10 min AMRAP ascending ladder 3 Deadlift 70/100kg 3 Box Jumps 20/24″ 6 Deadlift 6 Box Jumps 9 Deadlift 9Box Jumps etc.. S+C: Deadlift 50/70kg

Nov 20th, 2013

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Wednesday 20th November

  STRENGTH: Max single Front Squat Then 3 x3 @ 85% POWER: 4min AMRAP 5 Back Squat 50/70kg 5 Ring Dip REST 1 min 4 min AMRAP 5 front squat 40/60kg 5 Ring Push Ups REST 1 min 4 min AMRAP 5 Overhead Squat 30/40kg 5 Hand Release Push Up S+C: 4min AMRAP 5 Back […]

Nov 20th, 2013

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What % paleo are you?

So, you started CrossFit cleaned up your diet a lil, and now your 80% paleo, 20% other non-human food deliciousness, or maybe your 90/10? Hopefully, the large fitness pyramid on our wall that puts quality Nutrition as the underlying requirement to awesome human fitness, struck a cord with you? So what does this mythical % […]

Nov 13th, 2013

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The Jandallion is here!

Hey team here’s some useful information you will need about how the Jandallion comp will run.   The competition will commence on Saturday 16th November and will run during the day. Members entering for the Jandallion will be able to book for the event on Zen Planner as normal. Members not taking part in the […]

Nov 11th, 2013

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Last Starter for 2013

Hey Crew, let’s stop for a while and talk ‘Shop’ The vast majority of the people training at CFWS use CrossFit for what it is truly designed for and in many ways it’s a means to an end. They don’t just want to be good in the gym but outside of it as well. They […]

Oct 25th, 2013

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Friday 25th October

  SKILL: EMOM 7 min 5 Double Unders 10 Hollow Rocks POWER: “Helen” 3 Rounds: Run 400m 21 Kettlebell Swing 24/16kg (KB standard is to cover ears) 12 Pull Ups S+C: Scale to Russian swing and banded pull ups

Oct 24th, 2013

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Thursday 24th October

  STRENGTH: Shoulder Press 3-3-3-1-1-1 Quickfit 10mins to get max 3 POWER: Buy in : Run block Then 3 Rounds: 30 Air Squat 20 Lunge 10 Push Up 5 Bar Muscle Up Buy Out: 400m Dumbbell carry S+C Buy in : Run block Then 3 Rounds: 30 Air Squat 20 Lunge 10 Push Pp 5 […]

Oct 23rd, 2013

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Wednesday 23rd October

The CFWS Halloween Party is coming up fast! So start getting those costumes sorted. If you have any questions please see a coach for more details. SKILL/STRENGTH: POWER: Full Snatch 1-1-1-1-1-1 S+C: Hang Power Snatch and 3 Overhead Squats 1-1-1-1-1-1 POWER: 8 min AMRAP: 2 HSPU 6 ToesTo Bar 10 Kettlebell Swing 20/32kg 14 Double Unders S+C: […]

Oct 22nd, 2013

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Tuesday 22nd October

  STRENGTH: Front Squat,  3-3-3-1-1-1 (max 3 then max single) POWER: For time: 100 Thrusters 30/40kg S+C: For time: 100 Thrusters 20/30kg

Oct 21st, 2013

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Monday 21st October

  STRENGTH: Deadlift 5×5 POWER: 3 Rounds: Run 400m 10 Box Jumps 24/30″ 10 Deadlift 45/70kg 10 Front Squats 45/70kg S+C: 3 Rounds: Run 400m 10 Box Jump 15/20″ 10 Deadlift 35/45kg 10 Front Squat 35/45kg