8.7.15

Warrior Wednesday 

   
   A great night, at the box! We had some skills practices followed by the very tough, #2 Icon Nutrition online qualifying workout, that tested our athletes physical and mental toughness and highlighted the importance of tactics and strategy in competitive workouts. 
It was amazing to see so many people progressing to the next level during the WOD, Ben Black in particular, surprising himself by pushing himself to use 32kg and 30 inch box to RX comfortably! 
Also big shout outs to some of our ladies, that continue to make amazing progress with their skills! Nat Arlett, Tracy and Lorna Doff, are starting to really master their freestanding head and hand stand movements. Hannah Keating has made huge strides, linking her kipping pull ups together more efficiently! And Bridie Griffiths, working incredibly hard on building a base of strength in order to master her pull ups! 

WOD 

In Pairs 

50, 40, 30, 40, 50 

Box jumps & Russian KB Swings

   
    
    
    
    
    
    
    
    
   
In the WOD we saw Sam and Liam with 11:12 the fastest time of the night and Abi and Hannah bring roared on by a crowd of class 3 that stayed to support! This evidently paid off with the girls achieving an awesome 14.41! 

Ps. It’s nice to see that some of you pay attention to our posts! Thank you to Sarah, that didn’t look silly at all modelling her shin pads for the box jumps this evening! You are a star! 

  
Bring on a WOD 3!!! 

1.3.13

Dydd Gwyl Dewi Hapus

WOD
A) 5min Amrap
10 Box jumps
20 Du’s
Straight into 15min to establish 1RM Front Squat

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1 Min REST
B) 5min Amrap
5 Thruster
5 Burpee
15min to establish 1RM STOH

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One more day until our Throwdown with Crossfit Caerphilly guys… Rest up, drink plenty of water, sleep well, take your fish oils, mobilise, foam roll and BRING YOUR “A” GAME!!! IT’S ON!!

23.4.12

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Great energy at the box this evening for some short blasts of functional fun

Strength
Front squat 4×6

WOD
1) 500m row for time

2) 50 wallballs for time

3) 6 MIN AMRAP
15 pullups
15 box jumps
15 hand release press ups

4) 100 overhead sit ups
100 plate twists

A big congratulations to Joe who is now officially ‘Grandpa’ and Kiwi Suze who nailed her 1st kipping pull ups, well done both!!

2.4.12

Tonight we will see the return of this simple but highly effective warm up procedure….and maybe the junk yard dog?! Who better to talk you through the how and the why than the man himself, Coach B;

tonight some lifting amongst other things,

lift
Establish a 3RM power clean/5 x 3 power clean

WOD
10 box jumps
1 power clean
3 front squats
50m SPRINT
Rest 30s
X 8

8.3.12

Ok it’s here guys 12.3 take a look at the deo/explanation from CrossFit HQ and Annie T. The worlds fittest woman.

Here are some tips from the mobility guru Kelly Starrett of mobilitywod.com  and Carl Paoli of gymnasticswod.com what these guys don’t know about movement is not worth knowing. Have a look use their advice for 12.3 but how the points they make can transfer into so many of the movements we use so much.

Some more tips from Jon Gilson of Again Faster taking you through more efficient Toes to bar ready for 12.3.

Get down to get stuck into it or cheer the guys on in their open quest or do both at open gym tomorrow!

Tonight

Power Clean 3 x 5

WOD

AMRAP

Power Clean

Tyre flip

Kettlebell

Post loads and rounds to comments:

5.3.12

A nice little video from the recent London Throwdown….recognise anyone??

Strength

Back squat 3 x 5

WOD

Death by burpee/ Pullup

Perform 1/1 in the 1st minute, 2/2 in 2nd minute 3/3 in 3rd minute etc. etc. Until you cannot complete the prescribed number of burpees and pullups. Then continue with 3/3 until the last person has finished!

Then the return of an old favourite;

5MIN AMRAP

7 Box Jumps

20m Bear crawl

Post loads and rounds to comments;

2.2.12

Strength
Front squat 4×5

WOD
21-15-9
Run 400m
Hspu
Run 300m
Box jumps
Run 200m
Burpees
Run 100m

For time

Good effort all round tonight. Relish putting in some extra conditioning post WOD. With some good extra Olympic lifting practice after class!

Well done guys.

Post loads and times to comments;

WOD 15.6.11

Tabata fun

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Front squat 3×5

Tabata
(8 intervals of 20seconds work:10seconds rest)
Front squat
Dips
Box jumps
Rope climb

Score= your lowest score of each movement in any 20second work interval.

Post weights and scores to comments.

Fantastic effort in tonight’s really tough WOD. Great work and intensity put in by all. Thanks to the boys in the last session for their help putting the stuff away another speedy WOD after 16mins of solid grafft! A warm welcome to minty and mark @ tonight’s WOD 2 a great session to join us!

A special mention to marc’s old school Crossfit t-shirt –
‘Crossfit- YOUR WORKOUT IS MY WARM UP’

Love it!

A few have mentioned they would like to buy a CelticCrossFit T-shirt tonight sure there are more of you?! If you would like to purchase an item of high quality workout couture, to show you belong to our growing community, let us know Friday and we’ll get some on your backs ASAP.