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! 

#Canyoudothesplits?

Awesome effort from every one of our athletes this evening! First, we spent a lot of time refining our split jerk technique. With a focus on maximising power output by driving through the hips, ensuring the weight stays over midline and feet positioning in the catch. There were substantial improvements made by all athletes! In particular though, Katie Doff, Stewart and Bryn deserve a mention for efficiently generating force with full hip extension before getting under the bar and Richard Coates, Fern and Aimee worked incredibly hard on their split length and feet positioning which really helped them stabilise their landing position, when getting under the bar at speed.    
    
    
    
   
Next we did a little more work on our engines, with some 800m intervals. I know many of you were dreading this! Especially those with a real phobia of running! I won’t mention any names but I’m soooo proud of you all! for not just comfortably managing to finish all three runs, but actually hitting them hard, giving your all and finishing in amazing time! Matthew and Richard Coates also need a mention here for some unbelievable fast and consistent times! These guys saw hardly any drop off over the 3 runs! Which is amazing when you realise how fast they ran!! 

Finally there was a little time to get some extra conditioning in, with a short WOD. Kris Welsh and Tracy Davies took fastest times for the gentlemen and ladies respectively in this section of the class. Two competitors that have unrelenting levels of muscular endurance! Great evening everyone!!! 

   
    
 We also welcomed Alex, fresh out of on ramp last night to his first class today! And what a class to hit!! He did not look out of place and worked extremely hard! I hope we give the rest of our August on Rampers the same welcome when they hit classes next week! Great work Alex!! 
A) Split Jerk Practice 

B) 8mins OTMEM 

X4 Split Jerk (2 E/L) 

C) 3x 800m run (2mins rest) 

D) 50,40,30,20,10 

    KB Swings & Sit Ups

Celtic Teens  

Our Celtic Teens absolutely killed it today!! Building strength with some bench press, some gymnastic skills work with wall walks and then a spicy little metcon to finish! These guys are really coming in leaps and bounds! It’s amazing to see!! 

   
   
   
*Announcement* 

Beach Workout/ Saturday Class

Please remember tomorrow’s class will be held at Coney Beach Porthcawl. Either meet at the box at 9am and travel down in convoy or meet at the beach at 9:30am in the car park opposite the amusements. 

  
*Announcement 2* 

We will also be holding some trial/ taster sessions for potential future class times. Monday we will be running a 9:30am class for existing members or anyone interested in joining Crossfit, if you plan on attending please message us… Thank you 

WELCOME AUGUST GRADUATES !! 

The newest members to our Celtic Crossfit Community completed their final On Ramp class this evening and are now fully fledged Celtic Warriors! You will all now have the pleasure of meeting and training with these guys in class and I’m sure you will be looking forward to introducing yourself in true Celtic Crossfit style! I hope our new members enjoy the rest of their first month with us and make the most of learning from and working with our inspiring coaches and members! 

You have been a pleasure to induct into our community! Now the real fun begins! 

  
Future Superstars

Today also saw us welcome back Newport Schools U 15’s for their weekly pre season strength and conditioning sessions. These boys have progressed at an unbelievable rate over the past four weeks. Witnessing them master physical literacy along with substantial betterment of movement patterns, core strength and work capacity has been a pleasure! And there is plenty more to come in the remaining few weeks with us! Great effort today boys! (Don’t forget for more of the same, our teen classes are available to all of you, Monday, Wednesday & Friday 3-4pm) 

  
    
    

(Sorry backs your pic didn’t come out 😢) 

As for classes ….. 

Tonight had an in depth mobility focus on one of our problem areas, the overhead squat. Coach Ross utilised a variety of mobility exercises to, in many cases drastically improve foot and hip position, during the squat, as well as upper back, lats and shoulders in the overhead position. This again proved a huge eye opener to some and once again highlighted the importance of core strength and mobility to conquer this movement. (This will be an area of focus in our up coming mobility seminar, don’t forget to sign up at the box, ask a coach for more info.) 

Top time this evening went to Sam, who continues to impress! Even superman had his cryptonite, but we are yet to find anything to slow this guy down!! Sam was closely followed by the ever improving, hard working, Matty. There was also Awesome work from Hannah completing the workout under cap including 10 rounds of un-assissted pull ups!!! An Amazing achievement!! Our final shout out goes to Claudia. Claudia is an athlete that likes to fly under the radar, but I’m afraid, when putting the first class, hard work that she has of late, not only RX’ing nearly every workout these days, but demonstrating amazing resilience and perseverance to ensure almost flawless form throughout each workout, she definitely deserves a mention. Keep it up Clauds!  

    
    
    
   
A)OHS Clinic 

B) 10 Rounds

X5 OHS, x7 pull ups, 100m Sprint 

C) 3x max effort banded pull downs 

 

Warrior Wednesday Skills  

*Warrior Wednesday Skillz*
   
 

Substantial progress made again this evening. A HUGE CONGRATULATIONS!! goes out to the constantly improving Sharon Fletcher and one of our hardest working athletes Tracy Davies for their first HSPU. This feat is even more amazing when you consider, Tracy conquered her fear of being upside down and recent shoulder surgery and Sharon who is adamant she has never possessed any upper body strength, overcame these issues in order to succeed.We also had Kathleen persevering with her headstand work and finally getting nailing it! We also saw Drewy showing big guys can be pretty awesome at gymnastics, easily walking the length of the box on his hands, along with achieving a Huge deficit HSPU! And Bridie Geeves also getting in on the action moving from consistent HSPU to deficit too!! 

     
 This all preceded a true “teamwork” workout! 

In teams of 3 

Row 1200m (kb held off floor) 

X 45 Wall walks (kb held off floor) 

X 60 Goblet squats (32/24) 

X 75 Synchronised press ups 

X 90 SDHP partner off floor (32/24)

X 100 Synchronised Sit Ups

Row 1200m (Kb held off floor) 

   
    
    
    
    
    
    
   
A Huge well done to our teens class today that mastered the Clean, one of the most technical lifts we cover! It was again a pleasure!! 
  
*Thursday Classes* 
Don’t forget tomorrow’s class times are …..

5:30-6:30pm 

6:30-7:30pm 

7:30-8:30pm 

ON RAMP – 8:30-9:30pm 

*Saturday Beach WOD*

With the weather looking bleak this weekend, we will make an announcement of whether the Beach WOD will go ahead by tomorrow (fingers crossed for more sunshine!!) 

  

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 

20.12.12

STRENGTH
Back Squat 5×2 reps

SKILLS
Max reps Chest to Bar Pull ups x3

WOD
Wall Balls –
20, 18, 16, 14 … 2
Double unders –
10, 20 … 50, 50, 40, 30 .. 10

14 min time cap

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22.9.12

Saturday Morning Mayhem
Another big turn out for our Saturday morning class! These are fast becoming one of our more popular classes! So much so that we actually ran out of weights today!!! (A very nice problem to have for us as coaches!)

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Some of our Saturday morning Celtic Warriors setting up for the session

WOD
In pairs…..
20x 200kg Deadlift -Both on bar at once
400m Run-Done together, one partner carries sand bag first 200m the other a 24kg KB, then swap for 2nd 200m
40 Press Ups– Split any way, but non working partner must hold press up position throughout! If they drop 3 air squats each before continuing
X4 Rounds

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(Ladies were at 130kg)
Post times and abuse for such a horrible WOD below

Don’t Forget To Check The Website Tomorrow Around Mid Day For Information and More Importantly The WOD’S For Our CELTIC CROSSFIT DWF QUALIFYING WEEK! Starting Monday!

19.9.12

A very intense, worthwhile snatch clinic tonight! Hopefully you guys are starting to understand the mechanics of this technical lift and now have some ideas as to how we can work on the weaker aspects of it.

Skills/ Strength
A) 4X3 Snatch pull
B) 4×3 Snatch balance
C) 4×3 Pendlay row

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Coach Reevesy and class 2 braving the elements for an outside Burgner warm up….
WOD
20 burpee buy in…
15 Power snatch @50kg
15 Box Jumps @30″
10 Hang Power snatch @50kg
10 Box Jumps @30″
5 Squat snatch @50kg
5 Box Jumps @30″
A tough WOD again, really working a weakness! Very impressed with some of the tekkers of late! Keep up the amazing work team! Big mention to Nic, who displayed perfect technique throughout! A pleasure to watch!!
Cheeky Finisher
In pairs…
6 min AMRAP – Barbell Turkish Get Ups

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Post your scores in comments…
PS. Keep your eye out on here for some very very exciting news coming up in the next day or two! 😉

28.8.12

Strength
4×3 Touch and go Squat cleans (60 sec rest)
4×3 Push Jerk (60 sec rest)

WOD
10 min AMRAP –
5 Overhead Squats (50/35kg)
10 Pull ups
20 Double unders

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Busy night at the box tonight, with some impressive weights being thrown about and a few more PB’s to add to the almost full PB board this month! Really seeing some huge progress from you guys at the moment! and it’s no coincidence that those hitting the biggest numbers are the members attending more regularly! We have some big competitions and events coming up, so to make sure your hitting top form leading into them, get your ass to the box! Exciting times ahead!

23.8.12

WOD
A) 800m run x3 with 1:1 rest

B) 21-15-9
Thruster (50/35kg)
25 Calorie row

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Geeves resting again!! He makes a lovely tea pot!

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Only joking Simon… This is how he really rolls! Strong is sexy Geeves!

Post scores in comments below