So as I've been warning Saturday we will be hitting Murph I will be giving you a 50 min Time Cap to complete this. You will have the choice of completing as a team of two or solo. If you want motivation before hitting this WOD I suggest you watch Lone Survivor which is about Murph and what he sacrificed.



Todays Red T-shirt Friday WOD

Met-con - for time
100 hang squat clean thrusters
EMOM 5 burpees

Skills - HS walks

For those that wanna improve your pull ups Ive found something for you 

Gymnastic skills - Pull ups
C2B
Bar Muscle ups

Each movement will show progressions and some strength drills

Met-con / Oly - 8 min AMRAP
Max effort OHS
each time you break 50 DU

rest 3 mins

8 min AMRAP
Hang Power Snatch
each time you break 25 Sit ups

Strength - Press
5 x 3 @ 80% 1RM
rest 2 mins

Skill - KB drills

Met-con - For Time
25 Pull ups
50 KB swings
50 HSPU
50 Box Jumps
50 TTB
50 KB cleans
25 Pull ups

Hero Friday

Officer James Lowell Capoot, of the Vallejo Police Department, died Nov. 17, 2011, in the line of duty while chasing after an armed man suspected of robbing a bank. The 45-year-old, who lived in Vacaville, California, joined the Vallejo Police Department in 1993 and served as a motorcycle officer, motorcycle instructor, driving instructor and SWAT officer. He received two medals of courage, including one life-saving medal, as well as many other department commendations. Capoot is survived by his wife, Jennifer; three daughters, Jillian, Jamie and Justine; mother, Beverly Sue; brother and sister-in-law, Louie and Susie DeCarlo; and several other family members. He is preceded in death by his father, Lowell Jesse Capoot.

For time:
100 push-ups
Run 800 meters
75 push-ups
Run 1,200 meters
50 push-ups
Run 1,600 meters
25 push-ups
Run 2,000 meters

After a weekend away with the Gymnastic seminar team coach Birdy will be coaching all the classes today showing you some drills to work on those T2B and some candlesticks for mobility and core strength

Gymnastics - T2B - progressions
Candlesticks

Another great look at our second lift the Clean & jerk take a look at the stages from the pull off the floor - recovery position

Oly - Clean and Jerk

find a 1 RM

Strength - Front Squat

5 x 3

We will be looking at the skill of a pull up in todays session focusing on form then putting it into a EMOM style work out to back up what has been learnt

Met - con / skill - 20 min EMOM

min 1 - 10 - 20 burpees
min 2 - 5 - 10 pull ups

a great image to show the stages of your snatch, look how extension is found, the pull under the bar and the catch is in a squat. We are gonna look at these elements in more detail before going for a PR

Oly - Snatch

Find a 1 RM snatch

Strength - Back Squat
5 x 3

CFB News

1st of many newsletters - looking to keep you all up to date with activities, programming, members of the month and any other news. If you have anything coming up you want me to share please email me. 

Programming

After a great few weeks with members hitting PB’s on lifts and benchmark WODs, we are taking the load off and focusing on form with the classes.

I am starting to see form suffer to get through particular WODs because the load is too heavy or because you need to beat a time or score on the white board.

We will be removing the clock and white board from sessions for a while to ensure form is the main focus, then, you might learn something. 

Whilst this doesn’t mean you can take it easy and slack off, it should shift your focus into moving better.

All too often we see people sacrifice good form for the sake of finishing a bit quicker, or beating their mate in the WOD.

They count reps that don’t meet the required standard and allow themselves to get away with poor movement and poor standards.

One thing that will help you get even more PB’s, make you WOD faster and get better scores is getting back to basics and really working on your technique. Move better = Be better.

Competitions

In other News, Hannah and I will be competing in “The British Championship” in London on the 4th and 5th July. It would be great for you all to come along and experience a Competition with some of the best Athletes in Britain, along with supporting Hannah and myself, who will be competing in her 1st individual competition. If you would like tickets please click here let me know if you are coming so we can plan accommodation.  

Those of you looking to get into competitions, team events are a great way to get your 1st experience. There’s a large group of members attending Wild West this year, for more details please drop me an email or click here. 

There is another up and coming event called Battle of the Beasts, which will be open for registration 1st June click here for details. 

For those that want to compete please email me your weaknesses and I will try and help you improve through programming and drills  

What’s coming up

Bring a Friend Day…

Here at CrossFit Bournemouth we have a few events coming up; in June we will be having bring a friend day, something I’m looking forward to seeing.  Team up with your mate or other half for a WOD and see what they’re made of, whilst of course having lots of fun and promoting our amazing community.

CFB in-house comp…

We will have another in-house competition for all members, the more people that turn up means more categories. I would love to have a BD, Pup and Cats category for both sexes to make a great day for all to enjoy. Whenever we hold these events everyone comes away with a new drive to work weaknesses, plus it gives you something to train for. 

Most improved 

The following guys and girls have been voted as Most Improved through their improvement through strength, gymnastics and engine. They have shown an understanding of the programming and have worked on form to improve their weaknesses

Coach Joe - Jay 

Coach Birdy - Luke S 

Coach Fon - Robyn  

If this is you be aware your progress will be slow :)

Met-con - Randy

75 x power snatch
every 2 min perform 5 burpees

Skill - L-sit hold
3 x :30sec

Strength - SDHP
5 x 3

Progressions and mobility

Head stand

Hand stand

HS Walk

Gymnastics / mobility

Head stand - Progressions

Hand stand - Progressions

HS walk - Progressions

we will work a lot of mobility to improve over head positions fixing press, push press, push jerk, snatch and hand stands this is a must for most of you, especially those that suffer with lower back issues.

Met-con - Jackie
1000m row
50 thrusters
30 Pull ups

Oly - 10 min EMOM
4 x power clean

Strength - Push press
find a 1RM

Met-con - For time
25 Ring Dips
50 deadlift
50 push ups
500m Run
50 v ups
50 deadlift
25 Ring Dips

Skill - Wall Walks

Met-con - Annie
50 - 40 - 30 - 20 - 10
Double unders
Sit ups

10 min time cap

Oly - 10 min EMOM
4 x squat snatch

Strength - Back Squat
find a 1 RM

Met con - For Time
Cash in - 500m row
21 - 15 - 9
Thrusters
TTB

Skill - Forward Rolls

Strength - Pull up

7 x 3

Gymnastic Fun

Met con - for time

25 burpees 

500m run 

25 strict pull ups 

500m run 

25 SHSPU 

500m Run 

25 CTB

500m run 

25 burpees 

Met con / Oly  - Grace

30 x clean and jerk

rest 5 mins

Isabel

30 x Snatch

@ same weight

Strength - Press

Find a 1 RM

Strength - OH Squat
find a 1 RM

Met con - Barbara

5 Rounds
20 pull ups
30 push ups
40 sit ups
50 squats

rest 3 min

Closed For Bank holiday Monday

Next monday we will be closed for Bank holiday so there will be a wod on Thursday so that you still get a 5 day training week with two rest days. Enjoy the long weekend rest ups recover from the past few weeks of training as I have some planned for you next week.

Met-con - 20 min AMRAP
3 HSPU
6 Deadlifts
12 Pull Ups
24 double unders

Skills - TTB
3 x 10-20

Strength - Pull Ups
find a 1RM