Friday, 11 November 2011
12/11/11 - SWANSEA POUND FOR POUND
Don't forget guys - Levi, Luke, SP & Emma are competing in the Pound for Pound Games on Saturday! Gym will be open 7am - 8am then we will be down there supporting our troops!
11/11/11 - LEST WE FORGET
Good Hannah - now show Mam!
AMRAP 18 minutes:
11 Hang Power Snatch (35kg/25kg)
11 Burpees
11 Thrusters (35kg/25kg)
11 Pull Ups
On the 11th minute - rest for a full minute!
9/11/11 - WOD
Complete:
21 Wall Burpees
5 Back Squat (60kg/40kg)
18 Wall Burpees
10 Back Squats
15 Wall Burpees
15 Back Squats
12 Wall Burpees
20 Back Squats
Monday, 7 November 2011
Friday, 4 November 2011
Thursday, 3 November 2011
Fear of failure - Divided We Fall games 2011
Complete
10 KB Swings (24kg/16kg)
20 Sit Ups
30 Double Unders
Saturday, 8 October 2011
GAMES TRAINING SUNDAY
Hey Guys,
For games training we are hoping to run a team event this week! Therefore can you all please try and make an effort to get here! It is irrelevant to us but im sure your team mates would appreciate the commitment!
Cheers,
Claire
Thursday, 6 October 2011
Friday 7th Oct
Gym will be open Friday morning 11am - 1pm!!!
Gym will be back to normal as of Monday = 8am - 1pm!!!
Thank you for your patience!
Claire
06/10/11 - WOD
in 8 minutes complete:
1 Thruster (42.5kg/30kg)
1 KB Swing (32kg/24kg)
2 Thrusters
2 KB Swings
3 Thrusters
3 KB Swings
ETC - Get as high up the ladder as possible!
Wednesday, 5 October 2011
Thursday 6th October
Right guys - we are getting there slowly!!!
Gym will be open at 10am - 1pm Thursday morning!! We should be back to the normal 8am opening on Monday!!!!!
Once again I cannot thank you all enough for your support and understanding at this rather stressful time!
Claire
Tuesday, 4 October 2011
Gym Opening Time
Hi Guys,
The gym will be open again tomorrow morning from 11-1pm and then again in the evening from 6-9pm.
See you there!
Monday, 3 October 2011
Gym Opening Times
Hi Guys,
The gym will be open from 11am til 1pm tomorrow morning and then again from 6pm til 9pm.
Thanks for all you cooperation and understanding whilst Mat recovers.
Claire
03/10/11 - THIS WEEK
Hey Guys,
Im really sorry but the gym is not open this morning (Monday)! I am unsure about the rest of the week as progress with Mat is very slow! I will update the website and facebook when the gym will be back open in the morning but please accept for now that this week will be closed.
Again, I'm sorry for the inconvenience this is causing everybody!
Claire
Saturday, 1 October 2011
30/09/11 - WOD4
Complete:
800m run
30 Box Jumps (24"/20")
30 KB Swings (32kg/24kg)
400m run
30 Wall Ball (10kg/7kg)
30 Burpees (onto plate)
800m run
Thursday, 29 September 2011
FRIDAY 29th SEPT
Hey Guys,
Gym will not be open Friday morning as you will all appreciate that Mat needs his rest! I will be opening the gym on Friday at 6 o'clock. Thank you for all your well wishes and understanding!
Claire
29/09/11 - WOD
Work on a weakness - 15 mins!!!!!!
Complete 8 rounds for time:
3 Deadlift (110kg/65kg)
7 Burpee Box Jumps
Wednesday, 28 September 2011
28/09/11 - WOD
Complete 5 rounds for time:
8 Front Squat (65% of 1 rep max)
400m run
Rest 3 minutes in between each round
Monday, 26 September 2011
Right Guys,
Mat has got his pre-op scan today at 10am so we are not sure when the gym will be open (if at all). I will keep you posted!
I would also like to take this opportunity to thank you all for your co-operation and understanding over the last few weeks - and hopefully you will continue to support us in the coming weeks!
Thank you
25/09/11 - WOD
Complete:
Strict Press:
3-3-3-3-3
THEN
15 Ground to Overhead (60kg/40kg)
"Helen"
15 Ground to Overhead
"Helen" =
3 Rounds of
400m run
21 KB Swings (24kg/16kg)
12 Pull Ups
Saturday, 24 September 2011
SUNDAY OPEN TIMES
Hey Guys,
From now on the Sunday gym times will be 12 o'clock till 2 o'clock!
Sorry for any inconvenience!
Thursday, 22 September 2011
Wednesday, 21 September 2011
20/09/11 - WOD
Complete for time:
100 Double Unders
15 Hang Squat Cleans
15 Toes to Bar
12 Hang Squat Cleans
15 Toes to Bar
9 Hang Squat Cleans
15 Toes to Bar
6 Hang Squat Cleans
100 Double Unders
Tuesday, 20 September 2011
19/09/11 - WOD
Complete for time:
40 Wall Ball (10kg/7kg)
2 rounds of "Cindy"
30 Wall Ball
4 rounds of "Cindy"
20 Wall Ball
6 rounds of "Cindy"
"Cindy"
5 Pull Ups
10 Press Ups
15 Squats
Friday, 16 September 2011
Mikko Salo
This guy is a machine! You should be inspired!
Complete:
Backsquat
5-5-5-5-5
THEN
AMRAP 7 minutes:
Lunges
on the minute every minute - complete 15 sit ups
score = number of lunges completed in 7 minutes!
The ButterFly Pullup Instruction
"Helen"
Complete 3 rounds for time:
400m run
21 KB Swings (24kg/16kg)
12 Pull Ups
Wednesday, 14 September 2011
Divided We Fall Games Final DF Rope Climb
Remember this???!!!
"Franish"
400m run
21 Thrusters
21 Pull Ups
400m run
15 Thrusters
15 Pull Ups
400m run
9 Thrusters
9 Pull Ups
M = 42.5kg
W = 30kg
Friday, 9 September 2011
08/09/11 - WOD
Complete AMRAP 10 minutes
15 Wall Ball (10kg/7kg)
15 Box Jumps (24"/20")
1 Clean & Jerk (Bodyweight)
07/09/11 - ANNIE
"Annie"
50-40-30-20-10
Double Unders
Sit Ups
THEN
"Man Challenge"
Row 2k
Every minute on the minute complete a ladder of burpees i.e. 1st minute = 1 burpee, 2nd minute = 2 burpees, 3rd minute = 3 burpees etc! If you complete the 2k row - you win!
Monday, 5 September 2011
CONGRATULATIONS
Congratulations to Gary and his new wife on getting hitched! Wish you both all the best!
Sunday, 4 September 2011
04/08/11 - WOD
Complete for time:
200 double unders
100 Squats
50 Deadlift (60kg/40kg)
25 Push Jerk (60kg/40kg)
50 Press Ups (games standards)
100 Sit Ups
200m Run
03/08/11 - WOD
Complete 8 rounds of max reps:
Push Press (20 seconds)
10 seconds rest
Jumping Lunges (20 seconds)
10 seconds rest
Friday, 2 September 2011
01/09/11 - WOD
Complete:
400m run
21-15-9 of
Power Snatch (45kg/30kg)
Ring Press Ups
100 Double Unders
Thursday, 1 September 2011
30/08/11 - WOD
In a 3 minute window complete 75 shoulder to overhead
M = 30kg
W = 15kg
THEN
3 rounds for time:
200m run
15 Ring Dips
20 Front Squat (30kg/15kg)
25 KB Swings (24kg/16kg)
Tuesday, 30 August 2011
Monday, 29 August 2011
28/08/11 - WOD
Complete 4 rounds:
15 Pull Ups
20 Press Ups
25 Squats
30 Double Unders
1 Deadlift (85% of 1 rep max)
Friday, 26 August 2011
26/08/11 - WOD
Strength:
Deadlift
2-2-2-2-2
THEN
4 rounds for time:
50 Squats
25 Deadlift (75kg/50kg)
50 Ab Mat Sit Ups
25 Press Ups (Games Standards)
Thursday, 25 August 2011
25/08/11 - WOD
400m run x 3
2 minute rest in between each round
THEN
AMRAP - 10 mins
2 Cleans (60kg/40kg)
4 HSPU
8 KB Swings (32kg/24kg)
24/08/11 - WOD
Complete 1 minutes on each exercise for 3 rounds - 1 minute rest in between each round:
Wall Ball (10kg/7kg)
OHS (42.5kg/30kg)
Press Ups (Games Style)
KB Clean & Jerk (32kg/24kg)
Box Jumps (24"/20") (Games Style)
Tuesday, 23 August 2011
23/08/11 - WOD
Complete:
AMRAP 8 minutes
8 OH Lunges
8 GTOH
M = 40kg
W = 30kg
THEN (no rest in between)
100 K2E
Friday, 19 August 2011
WEEKEND
Just a final reminder guys that the gym is not open this weekend. Will be open tonight as normal but otherwise - see you all monday!
By the Way - this is not an excuse to be lazy. The beauty of CrossFit is that it can be done ANYWHERE so I want to see some regular workouts and times being posted in our absence!
Cheers,
Claire
18/08/11 - WOD
Hang Power Cleans
2-2-2-2-2
THEN
21-15-9 of:
KB Swings (24kg/16kg)
SDHP (24kg/16kg)
Burpees
Wednesday, 17 August 2011
Tuesday, 16 August 2011
This Weekend - 20th & 21st
Hey Guys,
Gym will be closed this weekend (Saturday & Sunday) as Mat and I are away!
Sorry for any inconvenience.
Claire
Friday, 12 August 2011
11/08/11 - WOD
Spot the odd one out!!!
Complete 3 rounds for time:
30 Wall Ball (10kg/7kg)
20 KB Swings (24kg/16kg)
10 Burpees
Thursday, 11 August 2011
VELOCITY GAMES 2011
Hey Guys,
If you are seriously considering entering in this years Games then you need to get your team together as we will be registering ALL teams by Friday of next week! There are a limited amount of places this year, no doubt due to the increasing popularity of CrossFit and also the success of last year.
Please take the time to read the link below which gives you the information you need for the time being!
Cheers,
Claire & Coach
10/08/11 - WOD
Complete 21-15-9 reps of:
Pull Ups
Press Ups
Squats
THEN
10-15 minutes:
Work on a weakness!!
Wednesday, 10 August 2011
09/08/11 - WOD
Complete:
25 Power Snatch (50kg/30kg)
25 GHDs
25 Push Press (50kg/30kg)
25 KB Swings (32kg/24kg)
25 SDHP (50kg/30kg)
25 Box Jumps (24"/20")
Tuesday, 9 August 2011
08/08/11 - In memory of...
Royal Marine James Wright, 22, from Weymouth in Dorset was killed on Friday the 5th of August 2011 of injuries sustained from a grenade attack. James “Big Reach” Wright, a nickname acquired after befriending a gangster in New York, was serving with Juliet Company, 42 Commando, Royal Marines. He was wounded after returning to a check point in the Nad-e Ali district of Helmand province, following a gun battle which lasted several hours. Marine Wright received medical treatment but later died at Camp Bastion. James was expecting his first child with his partner Shelley. (CrossFit Cardiff 2011)
Complete:
42 Front Squat (60kg/40kg)
2200m row
42 Burpee Pull-Ups
07/08/11 - UNKNOWN
"Unknown"
Choose a workout from the hat - train for the unknown and the unknowable! This way, whatever life throws at you, you will be prepared!!!
Saturday, 6 August 2011
Pencoed Festival
Hey guys, We are not at the festival this weekend! Organisation was terrible and the boys who were there at 7:30 this morning were told to just go to the bar!
Gym will be open as normal!!
Friday, 5 August 2011
THIS WEEKEND
Don't forget guys - the gym will not be open this weekend! We will instead be training down Pencoed Sports and Music Festival between 10am - 1pm!
04/08/11 - WOD
Complete 5 rounds
As many reps as possible in 1 minute of:
Power Clean (75kg/50kg)
Press Ups (Games Standards)
Box Jumps (24"/20")
Rest 1 minute in between each round
Wednesday, 3 August 2011
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