Thursday, 31 March 2011

WOD - 01/04/2011

Goat killer

Got any weaknesses ?? Work on them. Pick one weakness and spend time conquering it.


The official crossfit games wod 2011.2

Everybody try and have a crack at this one, then go online and compare yourself to the rest of the world.

15min AMRAP

70KG/45Kg Dead lift x 9

Push ups x 12

24"/20" Box jumps x 15

Please take the time to view the video showing the expected standards.

Wednesday, 30 March 2011

WOD - 31/03/2011

Max efforts

In 3 attempts establish your max reps for- Hand Stand Push Ups / Progressions.


200m Run, 10 Knees to elbows,

200m Run, 9 Knees to elbows,

200m Run, 8 Knees to elbows,

200m Run, 7 Knees to elbows,

200m Run, 6 Knees to elbows,

200m Run, 5 Knees to elbows,

200m Run, 4 Knees to elbows,

200m Run, 3 Knees to elbows,

200m Run, 2 Knees to elbows,

200m Run, 1 Knees to elbows.

Please post time to comments.

Scores on the board!!

Good effort all, tonight's was a tasty but a good one!!

Well done Glen who persevered with his double unders and gained a well earned RXD!!

Tuesday, 29 March 2011

WOD - 30/03/2011


Find 1RM in Squat Snatch



10 Double unders

30 Thrusters 40Kg

20 Double unders

20 Thrusters 40Kg

30 Double unders

10 Thrusters 40Kg

Monday, 28 March 2011

Good session!!

Good effort tonight, just says it all when more and more RXD's are popping up on the board. Great effort by the beginner session who blasted through this little taster WOD!

WOD 29-3-2011

Partner workout : In pairs

For time

Round 1:
Partner 1 runs 400m
Partner 2 performs box jumps until partner 1 returns from the run. Then alternate.

Round 2:
Partner 1 runs 400m
Partner 2 performs KB swings until partner 1 returns from the run. Then alternate.

Round 3:
Partner 1 runs 400m
Partner 2 performs wall balls until partner 1 returns from the run. Then alternate.

Round 4:
Partner 1 runs 400m
Partner 2 performs burpees until partner 1 returns from the run. Then alternate

Sunday, 27 March 2011

WOD 28-3-2011

A nice start to the week ahead with a barbell complex!

For time :

7 rounds of :
7 deadlift
7 Hang power clean
7 Push press

All performed with 50 kg. Scale as necessary.

Friday, 25 March 2011

WOD 26-3-2011

Saturday open Gym

Catch up on something or work on something!!
Filthy fifty left a few victims in it's wake tonight. 100% effort from everyone especially the boys who managed to RX it.

A big well done to the New lads who turned up and managed to get through tonights chipper,
Posted by Picasa

Thursday, 24 March 2011

WOD 25-3-2011


For time:

50 box jumps (24")
50 Jumping pull ups
50 KB swings (16kg)
50 walking lunge steps
50 knee to elbow
50 push press (20kg)
50 back extensions
50 wall ball (9kg)
50 burpees
50 double unders

Wednesday, 23 March 2011

WOD - 24/03/2011


Deadlift 5-5-5-5-5 @ 80% of 1RM
Fast Reps with only 1m rest between rounds.


15min Amrap

5 Pull ups
10 Knees to elbow
15 Push ups

Good effort!

Good effort tonight, especially to Adam D who came along determined to RX his first tough workout and managed it convincingly. Keep it up all, it's good to see!
Posted by Picasa

Tuesday, 22 March 2011

WOD - 23/03/2011


Squat clean - 1-1-1-1-1


5 Rounds of

400m Run
10 x Over head squat (40Kg/20Kg)

Monday, 21 March 2011

WOD 22-3-2011

Strength :

In a 15 minute window establish a 1 rep max shoulder press.

Conditioning :

10,9,8,7,6,5,4,3,2,1 reps of

Sumo deadlift high pull - 40kg
Box Jump - 24"


Once again great work and determination displayed by everyone tonight in completing our first named wod "HELEN". Technique was great and with many Rx'ing the workout, great strides are being made by all. Keep up the good work everyone!!! CFPT!

Sunday, 20 March 2011


Strength :
Back Squat - 5,3,1,1,1


3 rounds for time
400m run
21 KB swing (24 kg)
12 pull ups

Friday, 18 March 2011

Open Gym - 19/03/2011

Come down and See what all the fuss is about!

If you're already a member come on down and do a workout you've missed, or if you like a challenge you can compare yourself to the rest of the Crossfit world and have a go at event 1 of the Crossfit Games 2011.

Follow this link for the CrossFit games

Thursday, 17 March 2011

WOD 18-3-2011

Tekkers - Power Clean

WOD - 5 rounds for time

400 m run
10 burpee pull ups

Wednesday, 16 March 2011

WOD - 17/03/2011

Tekkers / Max effort (three attempts)

Knees to Elbows.


On the first minute perform one pull up, one push up and one air squat.
On the second minute perform two pull ups, two push ups and two air squats.
On the third minute.........................................................................and so on
Continue until you fail to make the minute mark.

Post scores to comments.

Nik joins the muscle up club!!


Good Effort from ridiculous Nikolas who became the first member to Join the muscle up club. His first was neater than this effort, but a muscle up none the less!!!

Good Effort by everyone tonight, good short sharp workout with some burpees to top it off!!

Tuesday, 15 March 2011

WOD - 16/03/2011




Ring Dip / Ring dib progressions



Wall Ball 9Kg/4Kg

Monday, 14 March 2011

Well done to all that managed to get through tonight's WOD. It was a tough one. Also a warm welcome to Darren, Lisa and Phill who completed their first beginner class!
Posted by Picasa

WOD 15-3-2011

2 min AMRAP
Shoulder press - 40kg
Rest 1 min
2 min AMRAP
Push press - 40kg
Rest 1 min
2 min AMRAP
Push jerk - 40kg

Rest 5 min then

10 min AMRAP
7 push ups
10 box jumps
15 sit ups

Sunday, 13 March 2011

WOD - 14/03/2011

Tekkers / Strength

Power Snatch, Snatch



5 Rounds of

20m Walking Lunge with 20Kg overhead
20 kettle bell swing (1.5pood)

Birthday treat finisher for Lee Ruzzi and Jaime Okeefe

100 Burpees for time.

Opening day!!!

Big thank you to everyone who came down to our opening day yesterday. In particular Ross Miller, Craig Dyson, Crossfit 365 and all the Crossfit Port Talbot members. Cracking day enjoyed by all, hope to see you all down there again soon. Also a big thanks for the continuing support of our families, especially Lisa and Louise, this wouldn't be possible without you both. Big love to you all from CFPT!!!!!
Posted by Picasa

Friday, 11 March 2011

Clobber up!!

Clobber up, get you CFPT gear. Contact Richard or Adam for details.
Posted by Picasa

Good work!!

Good effort tonight lads, she was an evil WOD great effort by all to get through it.

Thanks in advance to all the boys who have volunteered to come down and do another workout tomorrow. Should be great fun, and all are welcome to come out into Port Talbot for a few drinks and to watch the Game.

Cheers CFPT
Posted by Picasa

Thursday, 10 March 2011

WOD 11-03-2011


Power Clean + Squat Clean


15min AMRAP of

5 Thrusters @ 40/20Kg

10 Push ups

15 Air Squats

Wednesday, 9 March 2011

Beyond the whiteboard!!!!

Any boys interested in tracking your results online can register with Beyond the whiteboard.

Just go to the link:

and register an account!!!

WOD 10-3-11

Ten rounds, each for time.

100m Sprint
100m Walk for rest.

Post results to comments.

Tuesday, 8 March 2011

WOD 9-3-2011

Tekkers - Front Squat

200m sandbag run
21,15,9 reps of
Wall ball
Push Ups
Pull Ups/Ring rows
200m sandbag run

Monday, 7 March 2011

WOD 8-3-2011

Tekkers -
Double under Max efforts / Practice.

Annie -
50-40-30-20-10 Rep rounds for time of:
Double unders
Sit ups.

New opening times!!

Due to the interest being made by our members for Tuesday and Thursday sessions, We're now opening 6 days a week. Our new opening times are as follows:

Mon. 0615-0730, 1700-2100.

Tue. 0615-0730, 1700-2100.

Wed. 0615-0730, 1700-2100.

Thu. 0615-0730, 1700-2100.

Fri. 0615-0730, 1700-2100.

Sat. 0800-1200.


Sunday, 6 March 2011

WOD 7-3-2011

Deadlift 3-3-3-1-1

then :

In a 3 min window
run 400m, in the remaining time
AMRAP KB swings
rest 1 min

In a 3 min window
run 400m, in the remaining time
AMRAP box jumps
rest 1 min

In a 3 min window
run 400m, in the remaining time
AMRAP push press.

Thursday, 3 March 2011

WOD 4-3-2011

Back Squat 5-5-5


5 rounds for time

5 sumo deadlift high pull
10 burpees with jump over barbell on each rep

Wednesday, 2 March 2011

WOD 2-3-2011 Good effort by all !!!

Posted by Picasa

WOD 3-3-2011

Tekkers - Snatch Balance

For time:
10,9,8,7,6,5,4,3,2,1 reps of
Shoulder Press (40 kg)
Knees to Elbow

Tuesday, 1 March 2011

WOD 2-3-2011

Max Effort Hand stand push ups / progressions and technique


15min Amrap

200m Run
10 x Kettle bell swing 32K
10 x Air squat
10 x Box jump 24"

Please post rounds to Comments