Congratulations Coach Simone!!!

Defending Welsh and British Champion, Coach Simone entered her second Welsh Powerlifting Championship yesterday and once again surpassed even her own very high expectations with her performance.
Leading up to the competition, Simone was struggling with a shoulder injury, that has really hindered her preparation in all three lifts, but particularly her bench press. Despite this, Coach Sim prevailed! With her positive, resilient and never say die attitude that optimises the toughest Celtic Warrior, Coach Simone Not only retained her title and qualified for the British Championship with ease!!! But in the process broke her own Welsh, British and European Records in 2 of the 3 lifts.
Coach Simone’s total was also a British record even though she chose to only perform one comfortable lift on the bench press to manage her injury!



We are all sooooo proud of her! The entire Celtic community have sent messages of support and congratulations and will be fully supporting her preparations for further achievements, maybe even World records at the upcoming British Championships! She continues to inspire our Celtic warriors and Warriorettes in her coaching, performance and probably most importantly her warm caring nature!
It doesn’t go unnoticed!!


Well Done Coach Simone!

Tonight’s Classes
A) Build up to a Heavy 2 rep Touch and go Snatch
B) 21 Power Snatch, burpees, Pull Ups
15 Overhead Squats, burpees, Pull Ups
9 Full Snatch, burpees, Pull Ups
(10 min Cap)


Congratulations to Matty, hitting a new PB of a 60kg snatch not just for 1 rep but almost for 2 T&G reps!

February On Ramp
We still have some spaces on our February On Ramp course


For further info. Contact us at celticcrossfit@hotmail.co.uk or on Facebook, or tweet us @celticcrossfit



Tonight sees the start of “Burpee Week” at the box
Motivated by the huge amounts of plastic bottles and rubbish left at the box, even after we have pleaded with you to take it home. We have decided to implement one of your favourite exercises in greater volume in our workouts and warm ups this week! We hope that this helps you remember to take things with you when you leave and deters you from repeating these behaviours in future… On the plus side by Sunday you will all be Burpee Ninjas and never fear the dreaded exercises cropping up on the whiteboard when you rock up to a session in future! WE REALLY HOPE YOU ENJOY BURPEE WEEK!!

A) 3×5 Back Squat
B) 150 Onto Plate Burpees

Great effort and mental toughness shown by all of our Celtic Warriors this evening to get through such a mentally and physically challenging workout! You have once again demonstrated that you really are physically prepared for anything!


Back Squat 5×2 reps

Max reps Chest to Bar Pull ups x3

Wall Balls –
20, 18, 16, 14 … 2
Double unders –
10, 20 … 50, 50, 40, 30 .. 10

14 min time cap



4×3 Back squat

10 min AMRAP
1 rope climb (15ft)
1 Rack Jerk (45/30kg)
1 50m Overhead barbell carry (45/30kg)
All ascending by 1 rep every round




A very “different” but extremely tough class tonight! Very proud of everyone that hit PB’s in their 3 rep max Back Squat! Special mention to Geeves with a big 140kg for 3!! STRONG!
As for the WOD all I can say is ouch! it was horrible! Well done for all those that persevered through the pain! As we keep telling you… Expect the unexpected!


some PALEO love from the gremlin

A good link shared on comments by the gremlin, which while you find your feet will make your 4 weeks a bit more tasty judging by the amount of plain chicken being eaten at the moment?!

Remember share the love for all things PALEO on here in comments along with your points. Here’s the link spelling mistakes I know are never in here so in the following comment they are courtesy of the gremlin not CelticCrossFit;

guy there are some really nice recipies on the again faster website. i made the paleo smokey bacon chilli last week and it was really nice, there is also a really nice sweet mash and sausage breakfast pattie that looks nice. check it out



5 back squats
5 chest 2 bar pull-ups

2) 3 x 800m run

Post wod scores and paleo scores to comments by 4pm Tommorrow and remember guys to get some fibrous carbohydrates into you to refuel the machine Post WOD. Up to one hour post wod when your body will absorb them best (sweet potatoes, bananas or other things on the post WOD list) it is crucial to help aid recovery and replenish energy stores before you hit it again. If you don’t you won’t be able to work as hard at the box, which is what you guys love to do!


So the weekend saw a tremendous performance by the Welsh Rugby team winning their 3rd grand slam in 8 years. Happy days, sure a few beverages were consumed over the weekend?! Good to see so many in to sweat out the weekend excesses.

Back squat 3 x 5

3 min AMRAP
6 kb swing
8 hand release press ups
10 squats
Rest 1 min
X 3

To finish
150m shuttle sprints
X 6

Good times

Post loads and scores to comments;


Great to see so many new faces at the box for their FUNdamental session! Great work guys excellent start a couple more sessions only 1 for some of you and you’re into main classes, there we can adapt the sessions for your level of Crossfit experience and you will see the amazing results come your way! Good stuff. A slight alteration to FUNDAMENTAL timetable as of next week (keep your eyes on the website- I think Coach Carter did mention it to the guys at tonight’s session?)


Back Squat 2/1 rep max


5 Rounds for time
5 Sandbag Burpee Box Jumps
Run 600m
For time

Sorry no photos tonight guys was too excited, 1st night back at the box on my stix post op!

Post loads and times to comments;



A little sign of appreciation we received from our friends/Crossfit community this evening along with some gifts. All very humbling and very much appreciated.

Celtic CrossFit is not about us as coaches it is about you guys, you make it what it is and that is special.

We have loved our 1st year running our affiliate growing our community helping you and us get better at life. We know you hate us sometimes, but we as coaches have stood back of late and taken stock of where you guys are compared to where you came from before CrossFit. WOW what a difference, testament to your effort, hard work and perseverance towards improvement. And what an improvement!

THANK YOU!! BRING ON 2012 (after I finish my gifts off!)

5×2 Back Squat

The Bear Complex (Old School CrossFit Video demo below)

7 cycles of
Power clean
Front squat
Push Press
Back squat
Rack jerk

5 rounds (rest as needed between rounds)

Post max weight used to comments;



 There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.”

– Mark Ripptoe

Enough Said!

30 back squats
Sprint 200m
30 burpees

For time

Tabata squats

Post time and score of WOD’s to comments;