For those of you who werent there and are not part of the CrossFit community - This is what it is all about.
Friday, 29 October 2010
28/10/10 - WOD
Craig - OHS!Complete 21-15-9 reps of:
Deadlift (100kg/80kg)
Over-head Squat (60kg/40kg)
27/10/10 - WOD
Gav plays with the new wall ballsComplete 7 rounds for time of:
10 Wall Ball (9kg/7kg @ 10ft)
10 Pull Ups
Wednesday, 27 October 2010
26/10/10 - WOD
JamesComplete 21-15-9 reps of:
Hang power clean
Front Squat
Thruster
Men - 50kg
Women - 30kg
Tuesday, 26 October 2010
VELOCITY GAMES PICTURES
Hey Guys,
All the pictures from the games have now been put up under the "Photos and Videos" sections of the website!!
Have fun reliving the memories!!
25/10/10 - WOD
Complete for time:
400 metre farmers walk (10kg/5kg)
50 Double Unders
50 Box Jumps (24"/20")
50 Burpees
50 Double Unders
400 metre farmers walk
Monday, 25 October 2010
CARDIFF BURN 2010
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Well done to Coach M and Owen who took part in the Cardiff Burn 2010. Time - 3 hrs 29 minutes!
Well done Boys!!
(pictures of Velocity Games will be up tomorrow - the resident updater forgot the leads today)
Saturday, 23 October 2010
GYM CLOSED SUNDAY
Hey Guys - Gym will be closed on Sunday 24th Oct.
It was a very long day yesterday and I think we all need a break.
PLUS the completely MAD coach is doing the Cardiff Burn - Yet again he is going to do it for the team. Wish him luck guys and I will keep you posted.
Also - good luck to Lou, Sian and everyone else who is taking part!
Catch you all on Monday!!
It was a very long day yesterday and I think we all need a break.
PLUS the completely MAD coach is doing the Cardiff Burn - Yet again he is going to do it for the team. Wish him luck guys and I will keep you posted.
Also - good luck to Lou, Sian and everyone else who is taking part!
Catch you all on Monday!!
VELOCITY GAMES
Hey Guys,
Just to update you all - EVERY TEAM DID FANTASTIC! I am soo proud of every single one of you!!
Run down . . . .
3k Row:::
All teams came within the top 3 in each heat - overall Mat's team came out 5th!!
Nearly lost k-star when he fell off the row - but hey . . . we can live with that!
Excellent team row from The Rev & Co - Craig nearly blew the computer up with those super human pulls!
Ground to overhead
Every member got a new PR!!
Mat (ff) - 110kg
SP - 85kf
Gav - 95kg
K-Star & Socks - 107.5kg
Kris - 55kg
West - 90kg
Rev - 85kg
Gary - 87.5kg
Craig - 90kg
Kate - 47.5kg
Prowler (push sled with 60kg/40kg for 40 metres then pull it back)
All teams once again did really well - MASSIVE effort from Mr Socks & Co. who had a fantastic time of sub 8minutes (I think they came approximately 5th overall)
Met-Con (last workout)
Everyone did supurb - well done to team socks who had a fair old load to carry but battled on and came 13:??
Team Rev also did outstanding - well done to Kate who had to be dragged out of the door by Craig!
Big congrats to Mat, Sp, Gav and Machine who had the fastest time of the day in this event (8:32) - nobody could touch you guys!!
OVERALL SCORES
"All the gear, no idea" (Mat, SP, Gav & Max) = 7th place
"Completely Funct" (K-star, Socks, West & Kris) = 12th place
"Pathetic Athletic" (Rev, Craig, Gary & Kate) = 20th Place
54 teams competed guys so you should be extremely proud of everyone who went down there and did it for Funct Fitness. We are a small gym with little advertising and managed to keep up with the best of them (and beat them on some occasions)!
I would like to say a big thank you to everyone - you did me proud (and for that reason I will take you next year)!! LOTS of photos to go up on the site but they will have to wait until Monday coz I AM SHATTERED!!!!
Love claire x x x x x
Just to update you all - EVERY TEAM DID FANTASTIC! I am soo proud of every single one of you!!
Run down . . . .
3k Row:::
All teams came within the top 3 in each heat - overall Mat's team came out 5th!!
Nearly lost k-star when he fell off the row - but hey . . . we can live with that!
Excellent team row from The Rev & Co - Craig nearly blew the computer up with those super human pulls!
Ground to overhead
Every member got a new PR!!
Mat (ff) - 110kg
SP - 85kf
Gav - 95kg
K-Star & Socks - 107.5kg
Kris - 55kg
West - 90kg
Rev - 85kg
Gary - 87.5kg
Craig - 90kg
Kate - 47.5kg
Prowler (push sled with 60kg/40kg for 40 metres then pull it back)
All teams once again did really well - MASSIVE effort from Mr Socks & Co. who had a fantastic time of sub 8minutes (I think they came approximately 5th overall)
Met-Con (last workout)
Everyone did supurb - well done to team socks who had a fair old load to carry but battled on and came 13:??
Team Rev also did outstanding - well done to Kate who had to be dragged out of the door by Craig!
Big congrats to Mat, Sp, Gav and Machine who had the fastest time of the day in this event (8:32) - nobody could touch you guys!!
OVERALL SCORES
"All the gear, no idea" (Mat, SP, Gav & Max) = 7th place
"Completely Funct" (K-star, Socks, West & Kris) = 12th place
"Pathetic Athletic" (Rev, Craig, Gary & Kate) = 20th Place
54 teams competed guys so you should be extremely proud of everyone who went down there and did it for Funct Fitness. We are a small gym with little advertising and managed to keep up with the best of them (and beat them on some occasions)!
I would like to say a big thank you to everyone - you did me proud (and for that reason I will take you next year)!! LOTS of photos to go up on the site but they will have to wait until Monday coz I AM SHATTERED!!!!
Love claire x x x x x
Wednesday, 20 October 2010
Tuesday, 19 October 2010
18/10/10 - REST DAY
The shape of Mr John Davidson after being put through his paces!!
Catch up on the workouts you have missed throughout the week
17/10/10 - WOD
Complete:
50 Wall Ball (10kg/7kg @ 10ft)
10 Muscle Ups
40 Wall Ball
8 Muscle Ups
30 Wall Ball
6 Muscle Ups
20 Wall Ball
4 Muscle Ups
10 Wall Ball
2 Muscle Ups
16/10/10 - STRENGTH
"Snatch Balance"
Complete
1-1-1-1-1-1-1
Increase weight until you find your maximum
15/10/10 - TABATA THIS
TABATA THIS
Complete tabata style:
Row (count calories)
Squats
Pull Ups
Press Ups
Sit Ups
Take 1 minute rest in between each exercise
Friday, 15 October 2010
VELOCITY GAMES
Hey Guys,
As you are aware, the Velocity games are not far away. On Sunday we would like each team to have a run through of ALL workouts in order to be fully prepared for next week. It will also give the "judges" an opportunity to strut their stuff and monitor range of movement!
Can everyone PLEASE go to this link and watch the video - It tells you what is required and also highlights what will NOT be acceptible movements:
http://www.youtube.com/watch?v=boyzHeq64I0&feature=player_embedded
In order to get all 4 team mates together we need a bit of communication - Can you please let us know (comment below) what times you are available. We can then organise the teams and attempt to get all workouts done throughout the day!
Thank You!!!!
As you are aware, the Velocity games are not far away. On Sunday we would like each team to have a run through of ALL workouts in order to be fully prepared for next week. It will also give the "judges" an opportunity to strut their stuff and monitor range of movement!
Can everyone PLEASE go to this link and watch the video - It tells you what is required and also highlights what will NOT be acceptible movements:
http://www.youtube.com/watch?v=boyzHeq64I0&feature=player_embedded
In order to get all 4 team mates together we need a bit of communication - Can you please let us know (comment below) what times you are available. We can then organise the teams and attempt to get all workouts done throughout the day!
Thank You!!!!
14/10/10 - REST DAY
Catch up on workouts throughout the week.
For those entering the games:
1k row
Ground to overhead practice
For those entering the games:
1k row
Ground to overhead practice
Wednesday, 13 October 2010
VELOCITY GAMES UPDATE!
Event 1 - The Row
3K team rowThere is a 15 minute time limit for this event.
Damper setting 4
One athlete working at a time
One rower per team
Event 2 - The GTOH
In a 10 minute window each team member must establish a 1 RM GTOH for a combined team total. There will be 1 bar and a set amount of weight per team.Movement Standards
Ground-to-Overhead
Bar moves from ground to full lockout position over head, when athlete is stationary and bar is under control judge will signal for a good lift.
Event 3 - The Met Con
For Time:
200m Firemans Carry
20 Deadlift 80/50kg
20 KB Swings 24/16kg
20 Thrusters 40/30kg
20 Burpee Lateral Jumps
200m Firemans Carry
The fireman carry can be split up anyway but there must always be 2 team members being carried. Once the first carry is complete each team member must go to a station but cannot start until all team members are at a station. Once the 20 reps are complete the athletes rotate in a clockwise direction. However the athletes cannot rotate until all team members have completed their 20 reps. Once all athletes have performed all 20 reps of all 4 movements they finish with a 200m firemans carry. There will be a 15 minute time limit on this event.
Movement Standards
Deadlift
Bar from the ground to legs and hips fully extended shoulders behind bar
KB Swings
KB must come between the legs at the bottom
KB overhead with arm locked out (show some ear)
Thruster
Bar passes through full front squat (hip crease below top of knee)
Bar locked out overhead (show ear)
Burpees
Burpees will start with the athlete standing upright. At the bottom, the chest and thighs must be on the ground. At the top the athlete will jump laterally over a small hurdle, while clapping the hands overhead (arms blocking ears). During the jump the torso must be vertical.
Event 4 - Floating WOD
This will be announced on the day teams can perform it at any time but must complete it by 2pm.After 4 events the top 3 teams will progress to the final. The final WOD will be announced just before it takes place.A video with movement standards will go up shortly along with some general information once youtube stops aborting the upload!
3K team rowThere is a 15 minute time limit for this event.
Damper setting 4
One athlete working at a time
One rower per team
Event 2 - The GTOH
In a 10 minute window each team member must establish a 1 RM GTOH for a combined team total. There will be 1 bar and a set amount of weight per team.Movement Standards
Ground-to-Overhead
Bar moves from ground to full lockout position over head, when athlete is stationary and bar is under control judge will signal for a good lift.
Event 3 - The Met Con
For Time:
200m Firemans Carry
20 Deadlift 80/50kg
20 KB Swings 24/16kg
20 Thrusters 40/30kg
20 Burpee Lateral Jumps
200m Firemans Carry
The fireman carry can be split up anyway but there must always be 2 team members being carried. Once the first carry is complete each team member must go to a station but cannot start until all team members are at a station. Once the 20 reps are complete the athletes rotate in a clockwise direction. However the athletes cannot rotate until all team members have completed their 20 reps. Once all athletes have performed all 20 reps of all 4 movements they finish with a 200m firemans carry. There will be a 15 minute time limit on this event.
Movement Standards
Deadlift
Bar from the ground to legs and hips fully extended shoulders behind bar
KB Swings
KB must come between the legs at the bottom
KB overhead with arm locked out (show some ear)
Thruster
Bar passes through full front squat (hip crease below top of knee)
Bar locked out overhead (show ear)
Burpees
Burpees will start with the athlete standing upright. At the bottom, the chest and thighs must be on the ground. At the top the athlete will jump laterally over a small hurdle, while clapping the hands overhead (arms blocking ears). During the jump the torso must be vertical.
Event 4 - Floating WOD
This will be announced on the day teams can perform it at any time but must complete it by 2pm.After 4 events the top 3 teams will progress to the final. The final WOD will be announced just before it takes place.A video with movement standards will go up shortly along with some general information once youtube stops aborting the upload!
12/10/10 - STRENGTH
Front Squat1-1-1-1-1-1-1
THEN
100 Burpees for time
On every minute you must complete 10 squats!
Tuesday, 12 October 2010
11/10/10 - WOD
The Sockman puts all his power into the Snatch!!Complete 21-15-9 reps of:
Left arm snatch (24kg/16kg)
Right arm snatch
Pull Ups
Monday, 11 October 2010
09/10/10 - STRENGTH
Complete max weight Bench Press:2-2-2-2-2-2-2-2-2-2
Rest 60 seconds in between each set
08/10/10 - WOD
Complete for time:50 Back Squat (42.5kg/30kg)
5 Rope Climbs
40 Back Squat (50kg/35kg)
4 Rope climbs
30 Back Squat (60kg/40kg)
3 Rope climbs
20 Back Squat (70kg/50kg)
2 Rope Climbs
10 Back Squat (80kg/60kg)
1 Rope Climb
Friday, 8 October 2010
07/10/10 - JERRY
Funct Fit warm up!!"Jerry"
For time:
1 mile run
2k row
1 mile run
Well done to Taylor and Keland who kept up with (and beat) some of the adults. You really did fantastic!
Wednesday, 6 October 2010
05/10/10 - WOD
Sparky Cleans the Bar - Very Pretty!!!Complete:
1 rep max Snatch
1 rep max Clean & Jerk
THEN
AMRAP 10 mins of:
6 Squat Cleans
12 Pull Ups
24 Double Unders
Monday, 4 October 2010
HAPPY BIRTHDAY MAX
Unfortunately for you Max we DID manage to get some pictures!! Happy birthday Boobs! HAPPY BIRTHDAY KERRY!!
Happy Birthday to Kerry - Didn't manage to get any pictures of you im sure you will be glad to know!!
Sunday, 3 October 2010
03/10/10 - JACK
"Jack"Complete as many rounds as possible in 20 minutes of:
10 Push Press (50kg/30kg)
10 KB Swings (24kg/16kg)
10 Box Jumps (24"/20")
Friday, 1 October 2010
30/09/10 - LADDER
With a continuous running clock complete 1 in the first minute, 2 in the second minute, 3 in the third minute etc of:Pull Ups
Ring Press Ups
Toes to Bar
Your score will be the round you failed on!
Dont forget guys to keep posting your ideas for Team Names!!
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