Who this is for

Welcome to the Elite program of CF Bournemouth 

Who should follow this :-

- Have you been performing wide variety of functional movements at high intensity for at least 1 year?

- Are you able to perform olympic lifting movements such as squat snatch, squat clean & jerk on your own. 

- Can you perform the following gymnastic movements Rx pull ups, ring dips, HSPU, pistols, K2E and T2B 

- Can you perform every WOD ever presented on CrossFit.com as prescribed 

- Are you willing to sacrifice free time with friends and family if necessary to train?

- Do you actually understand how much suffering and agony you must be willing to endure?

Why the above is important :-

- If you struggle to perform the above movements the load and volume will take its toll 

- increase in injury due to bad form 

- you will be required to do extras in your own time before wods start 

You asked what we get up to in the day so here it is 

The workouts posted on the CFB elite site are just what we do in our bro sessions its very similar to NCLAB. Im always asked about my “programming” and what I do.  Here it is.

To excel in CrossFit competitions you need to be great at everything. With that in mind, this program does not have a bias for Olympic lifting, powerlifting, body weight movements, strongman activities, swimming, biking, running, or anything else except…….fitness, and that includes the aforementioned modalities and much more. The best athletes in our sport are NOT training solely based on percentages or metabolic pathways. By training time domains from short to medium to long, weights from body weight to light to medium to heavy, and by varying the repetitions from singles to hundreds of reps with every piece of gear imaginable, we properly achieve our goals. "NCLAB"

Last bit of truths 

Be honest about your deficiencies. Everyone loves to lift weights and hates sprinting 400m repeats until you vomit. For example, if running is your biggest deficiency, it could be wise to supplement this program with additional running. This same concept applies to body weight movement and barbell work. "NCLAB"