oh lunges – Celtic Crossfit Newport

27.10.11

A good post courtesy of CrossFit Balboa which is home to John Welbourn the pioneer of CrossFit Football A 10 Year NFL Pro and fountain of knowledge on Strength and Conditioning in general.

“10.26.11Weight Lifting & MuscleFrom facebook – This picture appears with the caption “You choose, competitive body builder, marathon runner or Crossfitter”

Here at CFB we lift weights. Everyone lifts weights. Most people like it and some… not so much. Most of the people who aren’t crazy about weight lifting are women. No matter what we tell them, the myth that lifting weights makes women “bulky” seems to persist. It’s nonsense ladies. With the amount of weightlifting we do relative to the amount of met-con we program there’s no way your guns are going to win the blue ribbon at the county fair. Weightlifting will improve your posture, prevent injury and give a nice “toned” look to the parts of you that should look toned. Hit the iron hard girls, us guys dig it”

WOD 27.10.11

3 Rounds

1Rope Climb

10 Med ball cleans

15 ball slams

20 OH KB Lunges

25 Burpees

For Time

Post thoughts and Times to comments:

October 27, 2011October 27, 2011 by Celtic Crossfit Categories: Celtic CrossFit, CrossFit women, PicturesTags: ball slams, Burpee, Crossfit Gwent, Crossfit in Newport, Crossfit in Wales, fitness Newport, gyms Newport, med ball cleans, oh lunges, rope climb 3 Comments

WOD 15.9.11

Two groups of sessions at the box tonight, regular class and fundamental session.

Press 3 rep max

WOD
21-15-9
Oh kettlebell lunges
1-2-3/2-4-6 rope climbs
Run 200/400/800

For time

Post times and loads to comments;
Those monkey skills really coming along good improvements showed all round. Well done people. Big mention to Sarah who could not climb a rope in January but managed the full version of tonight’s WOD as RX’D which is 12 times during a WOD happy days! think Geeves may be in the same boat and needs new trainers now too!

Fundamental WOD

7 min AMRAP
5/7 front squat
5/7 burpees
Run 50m

Post rounds to comments;

Just a reminder if you are planning on the Saturday morning class you need to book yourself in On the whiteboard at the gym

Thanks guys