CrossFit Bournemouth Family from the weekend, love the guys that made the journey to support us made it easier looking up and seeing all your faces when we had to dig in deep during some of the WODs. Those of you that have done this in the past and present as athletes its always so nice to see a friendly face when you've giving your all in a WOD to have someone say well done. You give your time up to travel to an event to watch, which means the world to us and makes us push that much harder. So I thank you all for the support you have given Athletes when they are competing.   

Gymnastic/recovery 

Choose A or B

A - Muscle ups drills 

Ring dips 

false grip strength 

B - 5000m Row recovery 

 - 3 min hollow hold 

The support you give your fellow members is what makes the CrossFit community so much better than any other sports I have come across. Last weekend showed me that even when not competing each member of Team Elite gear got behind each other. It was one of the best Team comps that I have been involved in due to the positive support and care showed towards each other. 

Lets carry on building a community that supports each other in class till the last person is finished, you will all experience a tough WOD during your journey and will need a helpful push and shoulder to lean on when things get tough. 

Lets not forget your first WOD and how it felt to have support to the end and remember to make everyone feel the same you did that day. 

Strength - Bench press
warm up- 5 @40%, 5 @45%, 5 @55%
working sets - 5 @60%, 5@70%, 5 @80%

Metcon - Push up Annie
50 - 40 - 30 - 20 - 10

Push ups
Double unders

Midline - 100 Arm haulers

Strength - 5 x 10 KBS for load 

rest as needed 

Skill - 20 min EMOM

odd - 5 L-sit pull ups 

even - 5 DHSPU  

So last week was a bench mark week for Oly lifts, so the next few weeks we will work through some % work on Front Squats and Press to try improve your Oly lifts

Strength - Front Squat

Warm up sets - 5 @40%, 5@45%, 5@55%

working sets - 5 @60%, 5@70%, 5@80%

Metcon - Squat Annie

50 - 40 - 30 - 20 - 10

Air squats
Sit ups

Take a read of the above statement and ask yourself do you keep intake levels to levels that support your exercise not body fat. Have you mastered major lifts and strict gymnastic movements, do you train at an intense level or do you sandbag.

Sprints can be a great tool for increasing power out put just like weight lifting, also by working sprints into your training gets you used to moving quickly without having to worry about lifting objects

Go outside find yourself a Hill or zig zag

perform 5 sets max effort for 15sec

then switch to a flat surface

perform the follow sprints

7 x 60m - rest as needed
4 x 100m - rest as needed
2 x 150m - rest as needed

its that time again Tim, but no Curtis Ps for you 

35 min AMRAP  

1 Snatch 

35 Push ups 

10 OH Lunges 

35 Strict pull ups 

19 clean and jerks 

35 Pistols 

80 deadlifts 

How will you hold yours

Remember there is no classes Saturday as all your coaches are away at The Super team cup, I will post a wod Saturday morning which wont affect next weeks strength cycle. If your feeling beaten up from this weeks strength its only gonna get worse as this week was bench marks

Gymnastics Totals

1RM Pistol (perform on both legs to see imbalance)
1RM DHSPU
1RM Pull up

today will be low rep high weight focus, if the movements are hard for you spend the time improving why they are hard. So we can get you doing better Body weight movements.

Remember there is always a scale and progression.