Thursday, 28 April 2011

WOD - 29/04/11 'A Royal Chipper'




Strength - Back Squat


5 @ 40% 1RM

5 @ 50% 1RM

AMRAP @ 60% 1RM



Conditioning



'A Royal Chipper'


10 Dead lift 60Kg/40Kg

20 Pull ups

30 Box Jump 24"

20 Push ups

10 Knee to Elbow

10 V ups

20 Burpees

30 Kettlebell Swing 24Kg

20 Double unders

10 Dead lift 60Kg/40Kg

Opening Times!

Hi all, our opening times this weekend are as follows;



  • FRI - AM, No session. PM, 1700 to 2100.


  • SAT- AM, 0900 to 1030.


  • SUN- Closed.


  • Mon- AM, No session. PM 1700 to 2100.

All members are welcome to attend Crossfit Velocity on Saturday at 1100 to watch some local affiliates take part in Crossfit Games workot 11.6, and also take part in a workout yourselves.


Let Richard or Adam know if you can attend.


Wednesday, 27 April 2011

WOD 28-4-2011

Gymnastic warm up

3 rounds of max time handstand holds
Rest 3 mins between rounds

Conditioning : "999"

5 rounds for time of :

9 deadlifts 80kg
9 KB swings 24kg
9 burpees

Scale as required




Tuesday, 26 April 2011

Saturday 30th

If any members are up for a day trip down to 'Crossfit Velocity' in Swansea this Saturday could you please let myself or Adam know.

'CrossFit Velocity' will be running heats of this week's Crossfit games open WOD 11.6 and also scaled heats for beginners.

With the workouts out of the way they're putting on a BBQ and possibly a band. Should be a great event, even if you don't take part come down to watch some of the best Crossfit athletes from local affiliates have a go at this tough WOD.

Anyone interested let us know by either putting your name on the board in the gym, comment on Facebook, or just let us know.

Cheers Richard.

WOD - 27/04/2011

Strength - Shoulder Press


5 @ 40% of 1RM

5 @ 50% of 1RM

AMRAP @ 60% 1RM


Conditioning


NANCY


5 Rounds of

400m Run

15 Overhead squat (40Kg/20Kg)


Monday, 25 April 2011

WOD - 26/04/2011

Gymnastic warm up

Max push ups in 2 mins
Rest 3 Mins
Max Dead hang pull ups in 2 mins
Rest 3 mins
Max Double unders

Conditioning
CrossFit games open WOD 11.6
7 Minute AMRAP of a rep ladder rising in 3's of -

3 Thrusters 45Kg/35Kg
3 Chest to bar pull ups
6 Thrusters 45Kg/35Kg
6 Chest to bar pull ups
9 Thrusters 45Kg/35Kg
9 Chest to bar pull ups
and so on..................

Sunday, 24 April 2011

WOD 26-4-2011

Strength - Deadlift

5 reps @ 40%
5 reps @ 50%
AMRAP @ 60%

Conditioning - Partner Wod.
Partner 1 runs 400 m, partner 2 performs an AMRAP on an exercise until partner 1 returns from the run, then alternate.

The exercises are as follows :

Tyre flip with bound.
Burpee box jump
Push press (40 kg)
Back squat (60 kg)
Knees to elbow

5 rounds in total

Thursday, 21 April 2011

WELL DONE

Another great effort by everyone down at CFPT in what turned out to be a very tough WOD!!!!

Also a special mention to Tom Lewis who managed his first muscle up with ease and then banged out a few more for good measure. Welcome to the muscle up club Tom!!!!

Wednesday, 20 April 2011

WOD 21-4-2011

Tekkers - Hang power snatch

Conditioning :

5 min AMRAP of :

5 thrusters (40 kg )
10 competition press ups
15 air squats

Rest 1 min and repeat for a total of 3 rounds

Tuesday, 19 April 2011

WOD 20-4-2011

Warm up - Once adequately warmed up, spend a few mins practicing the Overhead squat technique.

Strength - Shoulder press

3 reps @ 75% 1RM
5 reps @ 85% 1RM
AMRAP @ 95% 1RM

Conditioning

3 rounds
15 hang power cleans (60kg)
15 burpees



Monday, 18 April 2011

WOD - 19/04/2011

Gymnastic Warm Up


Chest to wall Max Hand-stand Holds/Progresions.


L sit holds


Met Con


5 Rounds of:


40 Double unders

30 Sumo deadlift High Pull 40/20Kg

20 Box Jump 24"/20"

10 Ring Dips

Sunday, 17 April 2011

EASTER OPENING TIMES

Guys,

The gym will be closed this coming Friday (Good Friday).
Saturday morning will be open as normal 9 till 12.
Bank holiday Monday will be closed in the morning, evening classes as normal.

Happy Easter!

CFPT

WOD 18-4-2011

Well done to all that attended the beach wod on Saturday morning. We have had good feedback on training down at the beach front and intend to do it again very soon!!!

Strength - Deadlift

3 @ 75% of 1RM
5 @ 85% of 1RM
AMRAP @ 95% of 1RM

Conditioning

5 rounds for time and reps
Run 400m
Max rep pull ups

Friday, 15 April 2011

BEACH WOD

Guys,

For those of you who are going to blast through the beach wod tomorrow, we are going to meet up on the field opposite the four winds at 10 am. We have come up with a delightful little wod for you all. Look forward to seeing you down there!!!!

CFPT

Thursday, 14 April 2011

WOD 15-4-2011

Strength - Back squat

3 reps @ 70% of 1RM
3 reps @ 80% of 1RM
AMRAP @ 90% of 1RM

Met-con
5 rounds for time:
7 thrusters 40kg
20 yard bear crawl
15 ball slams

Wednesday, 13 April 2011

WOD - 14/04/11

Gymnastic warm up

Back by popular demand.

3 x Max Effort V-ups

3 x Max Effort Hollow Rocks

30 second rest between each effort record your lowest rep count at each dicipline.


WOD - Elizabeth

For time:

21-15-9 of

Squat Clean 60Kg/40Kg

Ring Dip

Tuesday, 12 April 2011

WOD - 13/04/2011

Strength


Shoulder Press


3 Reps@ 70%

3 Reps@ 80%

AMRAP@ 90%


Met-Con


AMRAP 15 mins of


5 Strict pull ups

10 Wall Ball

20 Double unders



Monday, 11 April 2011

BEACH WOD

Guys,
As the weather is starting to improve (dare I say it!) we are thinking about travelling down to the beach front this Saturday for a WOD, as long as we have enough numbers.
If you fancy a blast in the open air this weekend let us now either through the comments section of this post, facebook or just drop us a message!

Regards CFPT.

WOD 12-4-2011

Skills practice - V-ups, hollow rocks, handstand push ups.

Conditioning

Max rep KB swings for 1 min.
1 min rest
Repeat for a total of 3 rounds.

Rest 5 mins then:

3 rounds
400m run
40 air squats
20 press ups

Sunday, 10 April 2011

WOD 11-4-2011

Strength - Deadlift

3 reps @ 70% of 1RM
3 reps @ 80% of 1RM
AMRAP @ 90% of 1RM

Met-con

3 rounds of:
10 hang power clean 50kg
10 push press 50 kg
20 box jump 24"

Scale as required

Thursday, 7 April 2011

WOD 8-4-2011

Strength - Back Squat

5 @ 65% 1RM
5 @ 75% 1RM
AMRAP @ 85% 1RM

Met-con

In 3 mins run 400m, in the remaining time AMRAP of SDHP
rest 2 mins
In 3 mins run 400m, in the remaining time AMRAP of sit ups
rest 2 mins
In 3 mins run 400m, in the remaining time AMRAP of burpees

Wednesday, 6 April 2011

WOD - 07/04/2011

Tekkers


Pull-ups


Really beginning to slow some people down not being able to get the kip. We'll be spending 20mins trying to making sure everyone get's this nailed.


Met Con


In 12 min AMRAP


of


5 x 60Kg/20Kg Ground to overhead.

10 x Ring dips

15 x Air squat

Tuesday, 5 April 2011

WOD - 06/04/2011

Max Effort / Tekkers


Ring dip - 3 attempts at a max rep/

Practice progressions if you don't have them yet!


Met Con


4 Rounds of


100 Single skips

400m Run

10 Box Jumps

10 Pull ups

10 Knees to elbows


post time to comments.

Scores on the board!


Good effort all bet nobody wants to swing another Kettlebell in a while!!

Monday, 4 April 2011

WOD - 05/04/2011

Strength - Shoulder Press


5 @ 65% of 1RM

5 @ 75% of 1RM

AMRAP @ 85% of 1RM


Met Con


100 KB Swings @ 24Kg/12Kg, on every minute perform 5 burpees.

Busy box!!

Great atmosphere down the Gym tonight! Everyone putting in a great effort and allot of people pushing themselves to RXD the workout. Good stuff, Keep it up.


Brilliant effort by Ashley and Stuart who managed to get into the Muscle-up Club today well done lads, we'll get the next ones on video!!

Sunday, 3 April 2011

WOD 4-4-2011

Strength - Deadlift
5 @ 65% of 1RM
5 @ 70% of 1RM
AMRAP @ 80% of 1RM

Conditioning
Run 400m
21-15-9 reps of
Wall ball
Pull Ups
Run 400m

Saturday, 2 April 2011

WOD - 02/04/2011

Coached Open Gym.


This week we'll be open form 9-11AM.

CrossFit Games WOD 2011.2

Well done to all who attempted this one it was tasty!!!