6.1.15

Welcome Back “Geezer”

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Great to see yet another familiar face rejoining us at Celtic Crossfit! You have been missed Crispy!

2015 Goals
Another Busy night at the box, with our athletes really showing the drive and determination it’s going to take to reach their Personal Strength, health and fitness Goals set for 2015. The Goals board will soon be added to the box, with 3 month, 6 month and 12 month targets to be set! Let’s start raising our aspirations and not settle for just getting fitter, let’s be the fittest, fastest and strongest we can be!

WOD
A) Coach Sim’s Special Warm Up

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B) 3×10 Front Squat

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C) 90sec on 90sec off
4 Thrusters (50/30kg)
8 Pull ups

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WELCOME to our January On Rampers
A fab first session from the newest members of our community, a great bunch of people who will fit into our Crossfit family nicely! no doubt there will be a few sore legs tomorrow! Make sure you get some active recovery in, so your raring to go again in Session 2 on Thursday!

A change to Warrior Wednesday

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In preparation for the 2015 Open and Affiliate Cup we are changing Warrior Wednesdays to …….
“Open WOD Wednesdays” for the next few weeks. In these sessions we will be re visiting some of the most gruelling Open qualifying Workouts from the last few years, looking at tactics and how best to approach them if something similar presents itself this coming February!
As always there will be varying levels of the workout, scaled to suit every individual athlete!
The first one starts tomorrow….
Look forward to seeing you all there!!

3.1.15

Weekend Warrior, Saturday SweatFest

A) Establish 1rm Thruster
B) In Pairs….
1km row (250m intervals)
60 Thrustsrs (40/20)
20 wall walks
50 burpees
40 Thrusters (50/30)
16 wall walks
1km Row (250m intervals)
30 Thrusters (60/35)
12 wall walks
50 burpees
20 Thruster (70/40)
8 wall walks

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Don’t forget to sign up to the Icon Nutrition online Challenge, it will be a bit of fun and a good motivator to re focus your training after Christmas and the new year! We will be doing all Workouts in class every Friday and best of all Its FREE!

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Also our Celtic Bootcamp starts next Saturday 10th January! 9-10am no On Ramp or membership required, just pay per session! This is a perfect way to begin your health and fitness journey! No heavy weight, just metcon based, high intensity, functional movement! The perfect way to lose any excess weight, firm and tone all areas of your body, improve your fitness levels and enjoy all of the health benefits that accompany this! With the added bonus of meeting some amazing people at the same time!

This does mean our Saturday Crossfit class will now move to 10-11am with No more Saturday Open Gym!
Spread the word guys!!!

21.6.12

Some paleo goodness this evening

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Pork loins apple and onion in coconut oil cooked until lightly browned
Accompanied by
Roasted vegetables- chopped sweet potato, red pepper, yellow pepper, large field mushrooms splash with olive oil add salt and pepper to taste. Put in the oven for 40mins at 180•C.
Voila easy and delicious – just chuck a load in and your good for a few meals just ad meat!

Lift
1 x hang power clean
1 x power clean
1 x squat clean
X 6 rest between each round- no re gripping of the bar between lifts!

WOD
2 min on:2min off
3 Thrusters
Row 100m
10 hollow rocks

Post loads for lifts and reps for wod and of course paleo scores!

The muscle up fun continues at the box this week- with Burkey and Rhys ‘Ravanelli’ Jones nailing their first this evening.

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Well done boys!

16.4.12

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Ross on top of a very good box jump

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Kiwi Suze smiling her way to a 1RM thruster.

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Phil couldn’t quite lock out his thruster attempt

WOD

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2 Min AMRAP
3 Thrusters
6 pull ups
9 Jumping squats
1 Min rest
X 6

Post loads and rounds to comments;

10.4.12

Here is another ‘old school’ CrossFit WOD video, the original ‘Fire Breather’ and LEGEND Greg Amundson one of the first CrossFit Videos i saw and quite possibly my all time favourite, one of the ones that converted me to ‘Constantly Varied Functional movements Performed at High Intensity’ for good.

Can you do this shit? If you can you are a BEAST!!!! if not don’t you just know you want to???

Now for something kind of similar

WOD

12-9-6

Thruster 60/40

Chest to Bar Pull ups

For Time

 

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18.1.12

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Barbell fun tonight

Push Jerk 3×5

WOD
3 rounds for Time

10 SDHP
10 Thrusters
10 Lateral burpees
50 Double Unders

Post loads and times to comments;

Remember to sign up at the box for your Saturday session and the Throwdown on Sunday a few going down to watch as well as Throwdown! Get some car shares sorted and get behind the guys taking part.

12.1.11

CHIPPER ANYONE?

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WOD

500M RUN

10 WALL WALKS

15 POWER CLEANS

20 HSPU

30 SQUAT SNATCHES

35 KNEES TO ELBOWS

40 AIR SQUATS

45 PRESS UPS

50 THRUSTERS

For Time;

 

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5.12.11

Qualifying Workout 1:

Complete in any order or breakdown…

75 Thrusters 35/25kg

75 Burpee bar hop-overs

75 Pull-ups

Movement Standards

Thruster:

  • Bar must start on the ground.
  • First rep can be squat cleaned.
  • Hip crease below knee. No ‘guides’ i.e med balls to confirm ROM.
  • Bar must finish locked out overhead, with hip and knee extended, head neutral.

Burpee bar hop-overs:

  • Movement starts parallel to the bar.
  • Chest and thigh to the ground.
  • Both feet leave the ground together and land on the opposite side of the bar together.

Pull-ups:

  • Arms start fully locked out.
  • Chin must break the horizontal plane of the bar.

WOD #2 AND #3 COMING ON WEDS/FRIDAY

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16.11.11

BAD GYM ETIQUETTE

Guilty of any of these?

Coach Carter has put up our gym rules in the box for everyone to be clear.

Please tidy up all equipment after your use, back to where and how it should be. Not just scattered around the area it came from! If you make a mess please tidy it up after you;  equipment, CHALK, sweat and our most hated as Coaches RUBBISH(bottles/paper/your clothes).

Your Box is getting busy, clean up after yourself leave the gym as you found it, you’re CrossFit so you definately aren’t lazy!! We love coaching you guys, we hate cleaning up mess we don’t need, help us make your box better.

Also as we are currently updating our equipment and we are quickly losing any dead space. So, could you please once you’re changed and ready put your bags etc. back into your cars, leaving the gym clear to train and only what you need for the WOD and your car keys inside the box.

Thanks, Coaches

WOD

‘Jackie’

For Time

1000m Row

50 Thrusters

30 Pull ups

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10.11.11

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Geeves out a hunting in Fun warm up games

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WOD
2-4-7-8-10 thrusters
2 rounds of Cindy between rounds
(cindy=5 pull ups/10 HOG press ups/15 squats)

For time (12 min time cap)

Big mention to Relish who nailed his 1st full wall walk, no mean feat at 22st top work big man!

Oh and Richies MO epic!! Still room for sign ups on the Movember website to the CelticCrossFit team get on there guys.

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