Warrior Wednesday WOD   

     A) HSPU / HS Walk

B) teams of 3 (25 min cap) 

50 sandbag / empty barbell bear complex (1 team member held off floor)

75 HSPU/ strict press, partner holds plank 

200 double unders partner holds handstand/ front support 

200m sand bag relay 

(Score = amount of distance covered on time cap) 

Each time you switch partners or break x 4 synchronised burpees

Another amazing night of Celtic Warrior AWESOMENESS in Wariir Wednesday, gymnastic skills progressing accross the box nicely. With continued upside down work today. 

Biggest mentions deserved for Becky and Zoe both overcoming their fears to learn a new skill. Becks on Video but Zoe a tad camera shy.

Nat Arlett, Stewart and young Josh for nailing their headstands.

Matty, Vicky, Kelly Aherne/Foucher, Liam and Hannah (have said it before and will say it again- this couple have skills!) on huge strides literally on handstand walks.

Kira, Claudia and Vicky Barry for DU progress.

Also another BIG hand(stand) to Mr and Mrs Geeves for – Mr his best teapot stance see action pic above and Bridie for awesome support getting Becky past her fear of handstands to mastering them tonight.



Warrior Wednesday Gymnastics skills week 2

today saw the second of our gymnastic focused Wednesdays along with the As standard Warrior Wednesday Fun- with a regional twist 


And a great Sweaty before Sunrise Dawn Patrol #sweatywarriorfaceselfie can you beat this for tomorrow’s pic?


The 2015 CrossFit Open has come to an end and the 2nd Celtic Crossfit Affiliate  Cup.

Another great year of in house competition and yet again expectations and limitations exceeded, with the first taste of the Open and competition for many and a definitive sign of improvement for many many Celtic Warriors during this years Open. Also a chance for reflection, contemplation and prioritising around the Strengths and weaknesses exposed during the last 5 weeks

with full results and Prizes to be announced very soon…


This week sees some Strength testing before the next exciting wave of training. This will allow you to maximise the efficiency of all the hard work you put in at the Box.

We will be following a phase of the Wendler 5/3/1 Strength training methods across 4 main lifts Back Squat, Deadlift, Press and the bench Press in conjunction with appropriate CrossFit WODs allowing you all to push your performance to the next level.

Ensure you keep record of all your upcoming 1RM lifts as these will form allow correct work on  varying percentages across 4 week cycles of training. Which will provide constant challenges and proven improvements across the lifts and your whole work capacity.


A) 1RM Press

B) 3 Rounds for Reps

30:30 With Partner


Push Press

KB Swing

Wall Ball



Warrior Wednesday WOD



Another Re-Do and a bit of Snatch on the cards
A) Snatch

B) CrossFit Open 12.2

C) In Pairs

300 plate twists

partner holds plank

The Celtic CrossFit Affiliate cup and the CrossFit Open commence in 8 days are you signed up yet?

Remember when registering for the Open to register to the Celtic CrossFit team for double points for your team in the Affiliate cup


Be part of the Biggest fitness competition on Earth…Right here at your box…Which team of Celtic Warriors will be crowned kings and queens of the box in 2015?


A) 10 Rep max Push Jerk

B) 3 x max Pull-up

C) 3 Rounds
Row 500m
21 Burpees
Run 400m


The CrossFit Craze: 5 Reasons You Need to Get In on It!
By Julie Upton – Huffington Post

Biggest Loser contestants are doing it, celebrity trainers do it, NASCAR drivers do it, pro sports teams are incorporating it into their conditioning programs. Here are five reasons why you should try it.

CrossFit 101

CrossFit is the “sport of fitness” or “training for the unknown and unknowable,” which means we’re the jack-of-all-trades of athletes. Our specialty is to not specialize. CrossFit combines aerobic conditioning, Olympic weightlifting, gymnastics along with some other old-school training elements like kettlebells, rope climbs, tire flipping and sledgehammer into daily WODs (workouts of the day). We’re trained to be able to run a 10K but to also do long jumps, box jumps, and pull-ups — and anything you can do with a barbell or dumbbell, we can do it.

The sport started in a few decades ago by gymnastics coach Greg Glassman in Santa Cruz, Calif. It was used primarily by military, police and fire academy trainees, but spread quickly around California then worldwide. It’s now grown into a sport of its own, and Reebok sponsors the Reebok CrossFit Games, where each July, the best CrossFit athletes in the world compete for the title of “Fittest on Earth.”

As a certified CrossFit trainer and evangelist of the sport, I’ve come up with five reasons why everyone should try CrossFit — at least once.

1. It’s fun.

CrossFit is not like anything else you’ve ever done as either an endurance athletes or gym-goer. It’s the opposite of boring endurance exercise or ho-hum gym workouts. CrossFit workouts, called WODs, are constantly varied so you never really repeat them. WODs are short, intense and best of all, exciting. After you’ve recovered from the shock and awe of what you’ve just done, you’ll feel great and then realize you had fun at the same time. I have never met anyone who has said that CrossFit wasn’t fun.

2. It will help you get you fitter, faster.

CrossFit is based on constantly varied, high-intensity interval training (HIIT), which means you get more physiological benefits in less time compared doing one type of exercise at a low or moderate intensity, like going on a five- to six-mile jog five days a week. Research shows that interval training (higher efforts combined with active rest) is more effective (on a per-minute comparison) than low- or moderate-intensity workouts for boosting your metabolism and transforming your body from flab to fab. And because muscles continually adapt to an exercise load, switching up what you do is key to keep gaining additional fitness benefits.

But don’t let the word “intense” scare you: WODs are scaled to your current conditioning and ability so it will be individualized for you.

3. You’ll love what your body can do.

If you’ve ever seen men or women who are consistent with CrossFit training, you’ll say, I want a body like that. CrossFit is one of the best ways to go from flab to fab. Unlike other exercise programs designed to get you pin-thin, CrossFit is designed to help you create a beautiful, lean physique that not only looks great but also allows you to do things you never thought you could. You’ll have strength to do lots of pull-ups and push-ups, stamina to run for miles as well as better balance, agility and coordination. You’ll feel confident about yourself and how strong and fit you feel.

4. You’ll gain a new social network.

CrossFit is often referred to as a fitness cult because CrossFitters are close-knit and they often socialize together. CrossFit gyms (called boxes) are as much about community as they are a place to workout. Egos are checked at the door; everyone is supportive of each other and will help you reach your personal goals. The other great thing is that no matter where you are in the world, you’ll be welcome at other CrossFit facilities. I’ve been to them in New Zealand, New York, Michigan, Arizona, Illinois, and Massachusetts, and have felt welcome everywhere.

5. It can help make you a better person.

There are so many ways CrossFit can improve your life, I’ll share a few. It will help:

• Improve your self-confidence
• Make you more humble
• Help you lose excess body fat and gain muscle
• Strengthen your heart and cardiovascular system
• Improve your flexibility and joint mobility
• Give you a whole new group of friends
• Put a smile on your face!

There are more than 4,000 CrossFit affiliates where you can check it out.

Use the CrossFit directory to find one in your areas.





A) 3 x 5 Back Squat

B) 3 Rounds
Run 400m
21 Burpees
12 Box Jump


4 Reasons Why CrossFit really works

Courtesy of TreeHugger.com

If your New Year’s resolution is to get in shape, then learn how CrossFit works and why it’s an effective system for getting people in shape — and keeping them there.

The month of January will see a huge spike in gym memberships, as people follow up on their New Year’s resolutions to get in shape. Unfortunately, by the end of the month, only a few will stick with it, while most people will fall back into old patterns that don’t involve regular physical activity.

I, too, used to struggle with knowing how to get in shape. I never played organized sports as a kid and conventional gyms intimidated me. The one time I got a membership at the local YMCA, I felt so daunted by all the strange equipment and bored by the machines that I gave up after a few weeks. I tried pilates, spinning, yoga, boot camp, but the results were not what I wanted, or else they didn’t stick.

Then, two and a half years ago, I discovered CrossFit. I went from being anti-gym and fairly inactive (except for everyday exercise such as walking, biking, and the occasional yoga class) to being in great shape, with more strength and energy than ever. Best of all, I looked forward to going to the gym 2 to 3 times a week.

Since then, I’ve become an advocate for CrossFit because I believe it’s a system that is designed to help regular people – not just the insanely ripped “fittest man and woman on earth” who appear on TV during the annual CrossFit Games – succeed at getting and staying in shape. Here’s why it works:

Workouts are universally scalable.
Everyone does the same workout-of-the-day (WOD), but everyone is at different levels of technical ability and strength. It doesn’t matter where you’re at, because each activity can be modified. For example, if you can’t do a pull-up, you can stand on a box and do jumping pull-ups, or add an elastic band to help pull you upward.

Workouts are pre-determined, and there are time limits.
Because the daily WOD is posted for the whole gym, the responsibility for coming up with an effective workout is removed from the individual. You can show up and do the work without thinking about it, which is hugely helpful for someone new to the gym world. The WODs usually have time caps or a pre-determined amount of work that should be completed before you quit, which means the end is always in sight.

CrossFit teaches real skills.
I never thought I’d develop an appreciation for barbells and free weights, but I’ve grown to love deadlifts, clean and jerks, front and back squats, etc. Every class dedicates time to the development of skills, where the coach breaks down the movements and shows the group how to practice.

The community is great.
When you like the people with whom you work out, it’s easy to keep going back. The community aspect of CrossFit has huge appeal because you’re all doing the same WODs together and it creates an atmosphere of friendly competition. People hold each other accountable and cheer each other on, unlike in a regular gym where everyone does their own solitary thing.

You won’t know if you love or hate it until you’ve tried it, so why not give it a shot? 2015 may be your year to get in shape like never before, and CrossFit can definitely help you do that.

Warrior Wednesday WOD



Open WOD 14.4

60 cal row
50 TTB
40 Wallballs
30 Cleans
20 MU

Another warrior Wednesday Open WOD re-do, good work all round.

Some nice pose downs for the action shots from tonight’s WOD.

And apparently a few people have managed to bag themselves a bargain on Nanos? With a few shiny new ones on the floor tonight- instant WOD improvements.


A handy video if you struggle with some if the positions of the OHS or Snatch. Do you do enough Mobility? The chances are that is a NO. Get going search through the Mobility WOD archive on Youtube, a very valuable resource. Your focus should be on the improvement of your bodily movements which allows you to better at all that you do.





A) 3 Position Snatch

B) 8 MIN AMRAP Ladder


Clean and Jerk

Over Bar Burpee

Awesome night with a box full of Celtic Warriors. A bit of snatch action followed by a high powered CrossFit Couplet to finish.

Good to see the community in action with Tyler returning to the box long after leaving to retrieve a forgotten item of clothing- Saving the rest of you some #yayburpees. Top man

And a thank you to Andi who returned from Honeymoon in NYC with some presents for the box from Union Square CrossFit.