Saturday Sweatfest 

Bootcamp -9am 

Team WOD -10am    

 Amazing atmosphere as always in our Saturday classes! We kicked things off with the increasingly popular Celtic Bootcamp, where along with our regulars it was lovely to welcome Mel Arlett back to the box, along with a first ever visit to Celtic Crossfit for Jo! Both wasted no time in fitting in and we hope to see you both more frequently in the near future! 

   
    
 Then came our Team, Saturday Sweatfest Class….

The pairs had a bit of a family theme today, with mum and son, Joe and Lorna along with farther and son Christian and Jack and brothers Alex and Lawrence all teaming up to tackle this mornings workout! 

   
 
The workout itself was great fun! With everyone surpassing their original expectations with regard to movement quality, weight used and final scores! Particular mentions go to Bryn for continuing to work hard in his overhead squat, meaning his movement now allows him to comfortably manage challenging weight on a high volume of reps during workouts. Lorna’s double unders also deserve high praise, she is now linking large chunks together consistently with great speed, despite husband Doffy trying to put her off with some tongue in cheek comments! (He is just a bit threatened by your progress Lorna, he knows you will soon be overtaking him in workouts). Finally it’s great seeing Dave and Tracy continuing their amazing journey back from injury and in many cases surpassing their pre injury quality of movement and strength! 

   
    
    
    
    
    
    
 Everyone pushed themselves to the limit with this one! And we even had a visit from old friend Pukie for a couple of athletes that I won’t name…. 😏 

  
  
Awesome session guys! Well done everyone! 

*NEW FACES & OLD*

*NEW FACES & OLD*It was lovely to welcome so many of our August On Rampers into main classes tonight and this workout really was a baptism of fire that they did not shy away from! No fewer than 6 took the opportunity of their 2 weeks free membership on their first Monday since graduating! Amazing!!!


  
We also got to welcome back some old faces, including Claudio “The Italian Stalion” Martini and Kelly Cook, who had the adorable Tommy in tow. It was lovely to have you guys back at the box and hopefully we will see a lot more of you on the near future!


 Our workout included an extended focus on clean and jerk technique leading into the following complex OTMEM for 12 mins

1 Hang Power Clean

1 Power clean

1 Split Jerk

There was once again some amazing progress made on these lifts in Particular Mike, Lorna, Aimee and Kevin who really improved their split jerk mechanics, with their last lift actually better than their earliest!


  
  
  
  
 Then we had the workout ….

50 Double Unders

20 front Squat

400m run

40 DU’s

15 Front squat

300m run

30 DU’s

10 Front squat

200m Run

20 DU’s

5 Front Squat

100m Run


  
  
  
Sam and Liam hit the fastest times for the boys with Bridie Geeves smashing the WOD for the ladies!

It was great to see so many able to go unbroken throughout while hitting the runs extremely hard!

A big shout out to Stu for a 100m finish Usain Bolt would be proud of and Jo and Ross for some awesome double Unders!

Great work guys!

Couplet From Hell …. 

Wow… What a night at the box!! It started in our bonus open gym session, where Gavin Howells hit a new 1rm Push jerk of 120kg. 
Followed by some fun in our strength session of Barbell Step ups. Especially from Owen Davies, lifting more than most of our bigger lifters and moving very well in the process! And Maria and Aimee moving well with more weight than most of our men had on the barbell. 

   
    
    
    
    
    
    
    
 
Then came a very nasty test of anaerobic capacity and recovery levels in the form of a lung sapping, repeated couplet of Barbell Clusters and burpees! It was amazing to see so many of you cycling the barbell with such efficiency. Emma Bradley, Tracy and Kathleen in particular making huge progress in their clean. Maria and Vicky really grasped the stimulus of this workout and hit it hard from the outset, the competitive nature of these ladies is really helping them progress in class! There are a few more athletes that deserve a shout out… First of all little Rob for not letting injury deter him from training Scaling and substituting movements to ensure that the same stimulus could be achieved. 

Secondly Tyla for the fastest burpees of the evening and thirdly Steph for not giving up even though this workout took her to a very bad place! I hope she feels stronger and better for her amazing perseverance and resilience, you should feel very proud Steph! 

   
    
    
    
    
    
    

   
WOD 

A) 5×10 Barbell Step Ups 

B) 5 min AMRAP – 6x Clusters, 6x Burpees (90 sec rest) x3 rounds 

Then after class we had Our Awesome August On Rampers smashing tonight’s workout! Already getting to grips with the attitude and community spirit that it takes to become a Celtic Warrior! A true pleasure meeting and coaching you guys this evening, some huge potential in this group! Well done! Can’t wait to see you in main classes! #augustonramp #celticcrossfit

  
And finally during a fab evening I leave you with a little advice from Vicky Smith…. 

“Don’t be so scared just get it up”

* DONT FORGET TOMORROW = WARRIOR WEDNESDAY!!!! & BONUS OPEN GYM SESSION 4-5pm 

16.6.15

  

   
       

A) Max Box Jump

B) ‘Grace’

30 GTOH

C) ‘Fran’

21-15-19

Thruster 

Pull-up 

One word best describes today…. MENTAL!!! 

Max Box Jumps, followed by two very tasty treats…Grace & Fran.

Loads of mentions again today. Deservedly top of the list is Jade Mounty, for after 18 weeks of Crossfit finally overcoming her fear of box jumps! Getting her first ever 20inch jump. Emma and Sasha also conquered fears and got first time 24inch box jumps! There were also Box jump PB’s for Aimee, Lee Bradley, Sam and as we have videos over on our FB page, Rhys, Saad and Coach Ross, that managed an impressive 52inch bound!

Next was Grace and with her came further best scores.

Matty continues to smash all previous PB’s with a 3 min grace (50 second PB), Vicky smith also achieved a PB of over a minute.

Abi and Lee both knocked a full 40 seconds off their previous bests, Zoe “The athlete” England, is not letting anything stand in her way at the moment, with a whole new hunger for her training and RX’d this workout for the first time. Finally we had Hannah and Claudia going flat out, head to head and both achieved sub 3 mins, well done girls.

Unbelievably, it didn’t stop there, despite emptying the tank and achieving PB’s on Grace. Richard Liam and Sam all emulated this feat with a further PB on Fran. These fellas know how to recover but know how to push hard too.

It was also lovely to have so many of our latest on ramp graduates back in for a session, really working on nailing their mechanics, prior to increasing intensity in their Workouts and getting an early introduction to a couple of CrossFit girls.

Awesome effort again warriors the good times continue at your box.

Making people better Since 2010

5.6.15

Good way to finish off the week

   

   A) 5 ME Ring Press Up

5 Sets 10 Step ups

3 Sets max Kb Row

B) 15-12-9-6-3

T2B

Wallball


***Yet more Perpetual Progress accross the box ***

Well done to Steph and Kelly on mastering ring press ups- then surpassing their expectations by smashing out 5 rounds of them.

Great work by Sam, Saad and Morgan for taking max effort to another level.

Zoe England getting her first set of strict gymnastic position press ups.

Erika getting her first toes to bar, then linking 4 together.

Then Morgan again and Abby for determination and perseverance to finish the workout under the time cap- with fantastic support and encouragement from their fellow warriors.

Now Relax enjoy your Friday evening and recover ready for our ever popular  Saturday Bootcamp@9am and Saturday SweatFest @10am


4.6.15

  

Big Lee Representing in 40 Degree heat whilst away. #celticwarriortours

WOD

   

 A) 3 Rounds

5-8 Chin Ups

10 Front Rack Lunges

15 Banded Walks

B) 10 Rounds 1:1 with Partner

3 Cleans

3 STOH

5 Over bar Burpee

A sweaty session at the box today.

More progress displayed all around.

Hannah and Steph hitting strict pull-ups

Our Junior Warriors getting well and truly into the mix. With young Katie Doff leading the way.

Amazing supportive atmosphere accross all classes as standard,  exemplified by the 7pmers.

 



27.5.15

Warrior Wednesday WOD

A) HSPU / Handstand walking

B)

Today’s Warrior Wednesday saw some upside down skills and WOD #3 From the Scale the Heights competition for all with many of our athletes having entered.   

   Nothing better than a buzzing Box -Top top night of action and all round Awesomeness. 

Doffy and Maria smashing scale the heights. 

Tracy overcoming fears and conquering handstands and almost HSPU, Kira and Sarah challenging themselves with more weight on the bar.

Rhys Guard and Big Lee displaying technique and efficiency throughout the workout, last rep just as good as their first. 

Nathan and Little Rob with free standing head stand to handstand work. 

Great to see so many May On Ramp gang getting involved and all making massive strides in the gymnastics and grinding  through the WOD. 

Saad got his first bar muscle up with the action shots above.

Anna her first HSPU and Steph just millimetres away from her first strict pull up.

WOW- AMAZING Work WARRIORS


***News Flash***

Beach Body Ready?

June Celtic CrossFit PALEO Challenge?

More details to follow tomorrow…

22.5.15

Some more #sweatywarriorfacesrlfies from tonight for your chance to be entered into the monthly prize draw…we need your own #sweatywarriorfaceselfies tagging us and the new hashtag…

WARNING!! 

Extreme close ups below…

  

  

 A) Deadlift

5@ 75%

3@ 85%

1+ 95%

B) 21-15-9

Deadlift

burpees

Pullups

C) 100 Plate Twists

Great effort by all in today’s WODs today Katie Doff nailing pull-ups during the WOD and Rob Hoff with a little bit of different scaling during DP. 

Well Done Warriors


***Bank Holiday Monday***

Timetable amendment:

AM Classes

10-11am

11-12am

No PM classes- get out and enjoy the bank holiday.

21.5.15

http://youtu.be/rdBWhxh3Cqs


WOD  

A) Bench Press

5@ 75%

3@85%

1+ @95%

B) Run 100m in 1 Min

max Press ups in remaining time

x3

Run 200m in 2min

max Press ups in remaining time

x3

Run 400m in 2.5 mins

max Press ups in remaining time

X2


A nice little bit of a blast and plenty of press ups for the Warriors today and great Grit and determination showed after some solid lifting on the Bench.


5.5.16

  
So we are starting the 2nd 3 week cycle of our 5/3/1 strength programme. 

So your % will go up slightly if you completed the minimum number of reps at the prescribed percentages of each lift. Your calculations will be off 90% of your now slightly increased 1RM. 

Great fun over the 1st month now we should be getting used to the maths involved to workout your loads on lifts. get your brains in gear and body’s ready to work once we hit one strength section the remainder of the week will follow the same % and reps schemes. 

Take note of Tips 1-2-3 the race to improved strength and performance is a gradual process. Consistency is key.

Keep up the work and watch continue to reap the gains ready for Summer

WOD

  Coach Som prepping the troops pre WOD.     

A) Squat

5@ 65%

5@ 75%

5+ @85%

B) ‘Nancy’

5 Rounds

15 OVerhead Squat

Run 400m