those of you interested in ordering a Crossfit Bournemouth SGF rope here is the link below

http://sgfspeedropes.com/?product=crossfit-bournemouth

Oly - 20 min time Cap

Find a 1RM snatch

Metcon - Randy

75 snatches

Midline - 100 twists and 30 OH sit ups

Strength - 15 mins time cap

build to a Heavy Front Squat

Skill/ Gymnastics - 20 min EMOM

odd - 10 HSPU
even - 10 Pull ups

midline - 100 superman rocks

Oly - 20 mins Time Cap

find a 1RM clean and jerk

Metcon - 8 min AMRAP

12 Deadlifts
9 Hang power cleans
6 Push Jerks

Midline - 3 min Hollow hold

- 15 mins time Cap
build to a heavy OHS from the ground

- 16 min EMOM

Min 1 - 50 Double unders
Min 2 - 10 OH Squats
Min 3 - 50 Double unders
Min 4 - 10 TTB

- 3 min Superman hold

this is so true karen and Hannah

Still focus on strength with Gymnastics today

Pull strength

3 sets of the following

20 sec Hollow Hang
20 sec chin over bar
5 negatives
15 - 20 ring rows

Press strength

3 sets of the following

20 sec HS hold
5 Negatives
15 - 20 Push ups

Ring Drills

building shoulder stability

Oly - Snatch complex

High hang + Hang + OHS

Metcon - For time

9-7-5
Snatch
Burpee over bar

Midline - 100 Hollow Rocks

Just a little heads up on Oct 3rd and 4th Me, Nathan, Liam, Jodi, Hannah and Karen will be competing at The Super Team cup in London at the sister event to TAG and TBC which I also competed in this year. It would be great if some of you could come up and watch and see a great event. With the fact that 3 of your 4 coaches are away competing and Joe unable to coach there will also be no classes on that weekend. I will post some bits for you to do on your own

- 20 min EMOM

odd - 10 pull ups
even - 5 Front Squats

- 100 Arm haulers

Strength phase

How do you compare ?

After a great week of deload focus and improving your movement understanding, time to enter a strength phase and get you lifting more now we have improved your engines.

For those of you following this site I will post extra endurance work for you to follow to maintain your engines

Oly - Clean and jerk

high hang + hang + push jerk

Metcon - 6 min AMRAP

squat clean and jerk

Midline - 100 twists + 30 OH sit ups

Use this week to understand how far you have come and what you need to keep working on to move forward, great work guys and lets get ready for next week

Red t-shirt Friday

Barbara
5 rounds not for time
resting 3 mins between rounds

20 pull ups
30 push ups
40 sit ups
50 Squats

there will be no clock and form will be the main focus

Gymnastics, as Coach Glassman says, "has no peer among training modalities" for developing the four neurological components of the ten physical skills that comprise real fitness--coordination, accuracy agility, and balance. These skills and the basic body control and complex movement patterns that gymnastics requires and develops are a critical part of full CrossFit programming, but they can seem intimidating or mysterious to those of us without a gymnastics background or specialized equipment. But it doesn't have to be that way: the basic moves are accessible to everyone on even basic equipment, with a bit of instruction, and are well worth learning 

Skills and Drills

Back levers - YOU NEED THESE IN YOUR LIFE

progressions - ball up, pass through/tucked back lever, back lever single leg, back lever straddle, back lever

benefits - increase grip strength, increase midline strength, shoulder stability, lat strength,

Cross-over benefits - improve pull ups, c2b, k2e, t2b, hand stands, bigger olympic lifts, improved crossfit totals etc etc

Oly - 20 min EMOM 

1x Clean and jerk 60-80%

NB - Like monday build after 5 mins but form is still main focus 

Skill - For time 

50 pull ups 

Sam Briggs rowing at Regionals

Engine - For time

Row 1000m

Skill - For time

50 HSPU

This week will be a deload week to focus more on strength and form over intensity. It has been great to see so many of you working on your squats and to see so many of you improving.
Lets keep up the good work for the rest of September.

Oly - 20 min EMOM

1 x Snatch 60-80%

NB - You can only increase your weight after 5 mins, but form is the focus

Skill - for time
50 TTB

Wishing J.R all the best as he heads off to Uni, heres a selection of things he likes and hates

A - 5 min Time Cap
Grace
30 x Clean and Jerks
3 min rest

B - 8 min AMRAP
Mary
5 HSPU
10 pistols
15 pull ups

C - 5 min Time Cap
Isabel
30 x Snatches

Gymnastic drills

Skin the cat 

TTB 

Kipping TTB 

10 min EMOM 

odd - 40 sec hang 

even - 10 sec Hollow hold + 40 sec Push up plank 

Nice simple WOD after two hard days, some strength and gymnastics

Lynne

5 rounds
BW bench press
Pull ups

Happy birthday LouFit thanks for a great year 

A - 8 min AMRAP

15 Air squats
9 Push ups
7 Power snatch

rest 2 mins

B - 9 min AMRAP

15 Air squats
9 Push ups
7 Power snatch

rest 2 min

C - Row 1984 meters

Happy Birthday Phat Jon

30 min AMRAP

6 Hang cleans
9 TTB
19 deadlifts
85 Double unders

todays wod is based on a british hero, we will soon be doing a charity event to raise money so watch this space

A - Squat therapy
spend 10 mins working this to help activate you OH position

B - David Hart

5 rounds for time

9 Snatch grip Deadlift
6 Hang power snatch
3 Snatch balance

Today will be a twist on gymnastic thursday with an EMOM working strict movements and building the foundations covered these past few weeks

Gymnastic strength

A - Squat therapy

unless you can squat 50 reps with your feet on the wall keep working these, try not to sit on ball focus on tapping the ball with your bum with control this will build midline strength and stability of the hips.

B - 20 min EMOM

5 strict pull ups
10 push ups
15 Squat

All this rowing threshold training should now give you an idea what you can hold for 500m, 

A - Squat therapy
10 mins or 50 squats with toes on wall

B - In teams of 4

Row 2000m (500m each)
150 TTB (athlete 1 can start once completed 500m row)
120 Hang squat cleans (can only start once all 150 TTB are completed)

C - roll out and mobilise 

Those of you who need measurements done I will be taking these today before the class starts, sorry for the delay in getting these done.

I will soon be programming more volume with SID coming up, but you need to makes sure you all put the work in on your squat therapy so that the increase in volume does not injure you.

A - 10 mins Squat therapy
or 50 reps

(please make sure you do this)

B - New CrossFit totals

1RM Clean
1RM bench pres
1RM OH Squat

C - 3 min hollow hold