14.5.12

Dan Bailey WORLD RECORD ‘Diane’ from this weekends regionals…..AWESOME!!! (in case you didn’t notice the guy to his left was someone called Rich Froning?!?)

Strength
5×2 Front squat

WOD

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22.11.11

Push and Run

Russian Strongman and Weightlifter Micha Koklyaev. The big fella doing the business

STRENGTH

3 X 5 PUSH PRESS

WOD

21-15-9

Push Press

Run 200/400/800

For time

Finisher

3 rounds

max handstand hold

max plank hold

Post loads and times to comments.

WOD 17.8.11

5 rep max deadlift

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WOD

Deadlift 10-9-8-7-6-5-4-3-2-1

Ring Press ups 20-18-16-14-12-10-8-6-4-2

Burpees 20-18-16-14-12-10-8-6-4-2

A beast from Carts this evening

Post loads for deadlift and time for Wod to comments;

WOD 3.8.11

Pairs WARM WOD

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Weakness practice

1min max ring press ups

In 2’s

50-30-10

Overhead squat

farmers walk KB

Burpee

Ring row

wall walks

tyre flips

For time

Post times to comments;

Too old/unfit for CrossFit? Think again.

CrossFit Changed my life

Think CrossFit isn’t for you because you’re to old/unfit don’t train or do anything physical. Watch the testimony of 61 year old Sue Pepe, who had not done anything more strenuous than carry shopping bags for 20 years, with no previous excercise experience describe how she loves CrossFit and what it has done for her- “Changed her Life”. Look at the smile on her face throughout, it speaks volumes of her CrossFit experience.

“Just show up” was the advice given to Sue Pepe by her son-in-law. After two weeks of CrossFit, she was at a crossroads of whether to continue or give up. Pepe decided to challenge herself.

“No matter what the workout was, I came and I just kept repeating that same message to myself: ‘Just show up,’” Pepe says.

Pepe is a 61-year-old CrossFitter at Hybrid Athletics, home of Rob Orlando.

“I had been sedentary for over 20 years and wanted to get physically fit and lose weight,” she says. “When I first started, I couldn’t even run. I was walking.”

Now she says she is able to run around the yard with her grandchildren and do things she never thought possible.

“I’m actually more fit than I ever was,” Pepe says. “That’s been the biggest thing for me: getting my life back.”

9min 14sec

Sue Pepe

http://journal.crossfit.com/2011/07/changedmylifesuepepe.tpl

Additional reading: Seniors and Kids by Greg Glassman, published Feb. 1, 2003.

CrossFit Journal

It’s up to you make excuses get older get fatter, get less mobile, find everything harder, rely on others or …

‘Just show up’ give it a go and start changing your life too. Train to make life easier whoever you are whatever you do it’s applicable to you.

Do something make a change….Get CrossFit!

Steve video from last nights WOD- by Goughy

Here is a video uploaded to you tube by one of our members and not made by us, a testament to you all, and what you think about ‘YOUR BOX’. Nice one Goughy. We appreciate all the hard work you all put in each and every session.

http://www.youtube.com/user/goughy23#p/a/u/0/YOg8ZyoJSB8

Post thoughts to comments;

WOD 27.6.11

‘Some threesome fun’

In 3’s selected by Carters from a hat;

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200 SDHP

200 AIR AQUATS

20 MED BALL CARRIES

200 PRESSUPS

200 PLANK KNEE TO ELBOWS

200 KB SWINGS

RUN 800M

FOR TIME

Post times to comments;

A longer team WOD tonight pushing people outside their ‘comfort zones’, some excellent community spirit shown by all working in random 3’s to get the job done with an extra rest in store as we are relocating WEDS.

 

One of our newer athletes at CelticCrossFit-Xavier who has made some excellent progress so far losing over half as stone in a very short time, another example of how the hard work pays off and CelticCrossFit works. Good work pal  (above-after tonights WOD not a fully clothed shower!)

WOD 20.6.11

Warm up

bodyweight warm up

intro to squat clean

3 rep max Squat clean

WOD

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7 ROUNDS

7 squat cleans

7 hollow rocks

7 bear crawls

for time

Post weight on Squat Clesn 3 rep max and time for wod to comments;

Some good progress again with our next stage in Olympic lifting, some decent numbers for first attempts. A reminder to many that they need to hit weaknesses specifically MOBILITY, otherwise it will always remain a limitation in your performance and improvement. Spend time becoming supple. It will pay you back ten times over from just 10 minutes a day- MOBILITY WOD- do it!!

WOD

Outdoor in the sunshine

Team WOD in 2’s /3’s

12/15 mins

7 thrusters
15 sit ups
10m bag push
10m bag flip
30m bag sprint.

Post rounds to comments;

Back to our own action after the regionals in Bolton with overview of the weekend to follow shortly.

Congratulations to Sharon and Kirsten who were both successful over the past week and are now Welsh champions in a number of athletics disciplines.
Well done ladies

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