Thursday, 30 June 2011

1-7-2011

A) 5 min
Dynamic warm up

B) Power Clean
Find a 1RM

C) 10 min AMRAP
5 power cleans 60/40kg
10 hand release press ups.

Wednesday, 29 June 2011

30/06/2011

A) Max effort

In 15 mins attempt
Max effort Muscle ups / Muscle up progressions

B) Conditioning

Annie

50-40-30-20-10

Double-unders
Sit ups

Tuesday, 28 June 2011

WOD - 28/06/2011

Warm up -

3 Rounds of

5 Pull ups
10 Push ups
15 Air squats

Strength - Push press

Find your 1RM

Conditioning -

5 Rounds of

400m Run
50 Air Squats

Monday, 27 June 2011

WOD - 28/06/2011

Warm up -

3 Rounds of

2 min Amrap of

1 Roll to Candle stick
1 Straight Jump
1 Burpee
1 Tuck jump

Rest for 30 Sec between rounds

Conditioning -

With a running Clock

on the first min perform 1 Squat clean @60Kg / 30Kg,
on the second mi perform 2 squat cleans @60Kg / 30Kg,

continue until you miss the minute.

Sunday, 26 June 2011

WOD - 27/06/2011

Burgener warm up





Strength - Front Squat

Establish a new 1RM, after a month of the wendler cycle we're hoping to see a few PB's tonight!

Conditioning -

5 Rounds of

20 Walking lunge with 20Kg plate overhead
15 Box jumps 24"/20"
10 Power snatch 50Kg/30Kg

Saturday, 25 June 2011

Coach B doing his thing!!



We're hoping Coach b is going to call with us towards the end of the week. This will be an opportunity not to be missed!!!!

Thursday, 23 June 2011

WOD - 24/06/2011

Strength - Power clean deload

5@ 40% 1RM
5@ 50% 1RM
AMRAP @ 60% 1RM



Warm up -

3 rounds of

10 walking lunge
15 Burpees

Conditioning -

5 Rounds of

In 3 mins perform
400m run then in remaining time perform -

Kettle bell swings @ 40kg
Box jumps @24''
Sumo deadlift high pull @ 40kg
Push ups
Double unders

Wednesday, 22 June 2011

WOD 23-6-11

A) 100 double unders/300 single unders
Every time you break perform 5 burpees.

B) Tabata - Deadlift 80kg/40kg
Ring dips

Alternate between the deadlifts and ring dips.
Tabata - 20 secs work, 10 secs rest X 8.

C) Shuttle run finisher.

Good Progress!!!

Even with a short WOD like today's some of you have managed to knock minutes off your time!! Great Effort all!



Tuesday, 21 June 2011

WOD - 22/06/2011

Strength - Push press deload

5 @ 40% 1RM
5 @ 50%1RM
5 @ 60%1RM

Conditioning -

400m Run

21-15-9
Wall Ball
Pull Ups

400m Run


Paying another visit to a workout from a couple of months ago! Make note your definate progress.


Monday, 20 June 2011

WOD 21-6-2011

A) 3 rounds of max reps
Hollow rocks

B) "Lynne"
5 rounds of max reps
Bodyweight bench press
Pull ups

C) Kettlebell challenge
Max rep swings in 5 mins.

Great work by all!!!!!!

Some outstanding performances down at CFPT tonight. In the two months since we last tried the Wod people have now rxd the workout and have cut their times massively. Many knocked around 5 mins off their time and Ashley beat his last time by an amazing 10 mins also rxd.
Some inspiring performances by you guys and further proof that Crossfit really does work.
Well done all!!!!!!!!

Sunday, 19 June 2011

WOD - 20/06/2011

Strength - Front squat, Deload week

5@ 40% 1RM
5@ 50% 1RM
5@ 60% 1RM

Conditioning -

The 'Filthy Fifty'

50 Box jumps (24")
50 Jumping pull ups
50 KB Swings (16Kg)
50 Walking lunges
50 Knees to elbows
50 push press (20Kg)
50 Back extensions
50 Wall ball
50 Burpees
50 Double unders

Nice to revisit an old benchmark WOD to check your progress, for some of you see below for your last attempt at this WOD!




Saturday, 18 June 2011

Recovery tips, lay of the ibuprofen.

An interesting blog post by 'kelly Starret' at San Francisco CrossFit on recovery and the negative effects Ibuprofen can have.

http://sanfranciscocrossfit.blogspot.com/2009/06/get-off-ibuprofen-peoples.html

Thursday, 16 June 2011

WOD - 17/06/2011

Strength - Power Clean

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

Conditioning -
With a minute rest between rounds
3 Rounds of -

5 Min AMRAP
10 Turkish get up (5 Left, 5 Right) 16Kg
20 KB Swings.

Wednesday, 15 June 2011

WOD 16-6-2011

A) Spend 10 mins working on a weakness.

B) For time :

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

Thrusters 40/20kg
Pull ups

Tuesday, 14 June 2011

15-6-2011

A) Push Press

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

B) 8 rounds for time
50 metre sprint
12 KB swings 24/16kg
6 plyo push ups

C) For time

25 burpee box jumps.

Monday, 13 June 2011

WOD - 14/06/2011

Warm up - Tabata squats

8 Rounds of

20 Sec Air Squats
10 Sec Rest

Conditioning

21 - 15 - 9 of

Dead lift 100Kg/60Kg
Ring Dips

Sunday, 12 June 2011

WOD - 13/06/2011

Strength - Front Squat

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

Conditioning

1600m ( 1 Mile ) Run
30 Over head squats
1600m (1 Mile ) Run

Thursday, 9 June 2011

WOD 10-6-2011

Strength - Power Clean

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

Conditioning

In a 4 minute window
Run 400m
In the remaining time perform an AMRAP of :
3 squat cleans 40/20kg
6 push press 40/20kg
9 burpees

Rest 2 mins between rounds and repeat for a total of 3 rounds

Wednesday, 8 June 2011

WOD - 09/06/2011

Warm up

3 Rounds of

1 min Handstand holds
15 V-ups
15 Hollow Rocks

Conditioning

7 Rounds of

7 KB Swings 24kg
7 Ring dips
7 Box jumps

Tuesday, 7 June 2011

WOD - 08/06/2011

Strength -

Push Press
5 @ 70% 1RM
5 @ 80% 1RM
Amrap @ 90% 1RM

Conditioning -

5 Rounds of

Run 400m
15 Bar facing burpees
10 Dead lift 75Kg / 45Kg

Monday, 6 June 2011

07-06-2011

Warm up

Pick a weakness and work on it for 10 mins

Conditioning

400m Run
10 Thrusters 50Kg/30Kg
30 Toe to bar
20 Thrusters 50Kg/30Kg
20 Toe to bar
30 Thrusters 50Kg/30Kg
10 Toe to bar
400m Run

Sunday, 5 June 2011

WOD 6-6-2011

CFPT enjoyed a truly inspiring weekend at the CrossFit European Regionals. Some amazing performances by some top class athletes on view from start to finish. Amazing how quickly the sport of Crossfit is growing and how passionate people are about it.
South Wales is really becoming a hotbed for CrossFit and we feel privilidged to be a part of it!!!

Strength - Front Squat
5 @ 70%
5 @ 80%
AMRAP @ 90%

Conditioning - 12 min AMRAP

5 pull ups
10 burpees
15 KB Swings 24/16kg
20 double unders

Thursday, 2 June 2011

ANNOUNCEMENT

Guys,

Unfortunately the gym will be closed tommorow (Friday) evening and Saturday morning due to both myself and Richard judging at the European Regionals in Bolton. We will resume as normal on Monday. Sorry for any inconvenience this may cause.
On a brighter note we will be open tomorrow morning. WOD will be unveiled upon arrival.

Cheers

Ad

Wednesday, 1 June 2011

WOD 2-6-2011

CHIPPER TIME

A nice chipper from the lads up at CrossFit Carlisle.

For time :

10 thruster (50kg/30kg)
20 pull ups
30 power clean (50kg/30kg)
40 ring dip
50 deadlift (50kg/30kg)
40 press ups (competition)
30 front squats (50kg/30kg)
20 knees to elbow
10 push press (50kg/30kg)

NICE!!!!!!!!