Wednesday, 30 January 2013

NEW WEBSITE

You can now find us at www.crossfitporttalbot.com
All info you require plus the daily WOD will now be posted there
Thanks

Tuesday, 29 January 2013

WOD CHEATERS, DON'T BE A DOUCHEBAG!

In the past few weeks/months there have been a number of people airing their views to me about people being "strangers from the truth" with regard to the scores being posted in the WOD and rightly so!!!
It has even got to a point where a lot of people are refusing to post their scores on the whiteboard because of the porkies being told by others. THIS SADDENS ME!!!
It is impossible as coaches to keep count of the number of reps being performed during the WOD, so this is where we trust the INTEGRITY of the athlete to put up a score that is truthful and has been EARNED.
For me, if you post a score that you know is untrue then it is the same as quitting.
I mean, what do you gain from cutting a workout short in order to get a faster time on the whiteboard???
Uuuuuummmm, absolutely nothing!
The guys and gals who are truthful in their score posting and completed the workout in its entirety are the people who are going to improve the quickest, trust me on this. Also what if you have the desire to compete at a CrossFit event, do you think the judges will let a few reps slip by unnoticed? Ask the guys who competed in London last weekend and see what answer they give you. CHEATERS NEVER PROSPER.
This leads me onto another topic - RANGE OF MOTION.
Unless you have mobility issues, coming up short in your range of motion on an exercise is (well its just cheating) as bad as cheating on your times.
IF YOU CHEAT, YOU ARE CHEATING YOUR BODY! Plainly speaking you will not get the results the workout was designed to achieve.
Listen guys we are all in this together. We WOD as a group of friends with a love of CrossFit, so dont cheat your friends and most importantly dont cheat yourself!

Monday, 28 January 2013

WOD 29-1-2013

A) Power Clean
2-2-2-2-1-1-1

B) For time:
Run 800 m
10 push press 60/40kg
Run 600 m
15 push press
Run 400 m
20 push press

Sunday, 27 January 2013

WOD 28-1-2013

Well what a great weekend we had up at the London Throwdown and what a standard of athlete was on view. Some of the performances up there were world class and truly inspirational. Just watching the event alone made me want to improve, for the athletes taking part it must have made their thirst to compete even stronger. As always in CrossFit, the most well rounded athletes rose to the top and again people's weaknesses got highlighted in the field of battle. So wether you aim to compete or just want to get better, let's go and ATTACK THOSE WEAKNESSES!!! ATTACK, ATTACK,ATTACK!!!
I have to say how proud I was of all CFPT athletes who competed this weekend. Everyone gave their all and were a force to be reckoned with amongst the UK's elite!!!

A) Back Squat
5-5-5-5-5

B) THE CHIEF'S SNATCH
3 min AMRAP
3 Power Snatch 60/40 kg
6 HR Push ups
9 air squats

Rest 1 min and repeat for a total of 5 rounds.

Thursday, 24 January 2013

WOD 25-1-2013

A) In 20 mins find a 1 rep max clean and jerk

B) 3 rounds for time:
25 kb swings 32/24kg
25 burpees

C) Tabata
Sit ups
Plank
Alternate between the two movements

Wednesday, 23 January 2013

WOD 24-1-2013

A) 3-3-3-3-3
Thruster

B) FIGHT GONE BAD (slightly modified)
3 rounds of:
Wall ball
Sumo deadlift high pull 35kg
Box jump 20"
Push press 35kg
Burpees

1 min on each station to complete a 5 min round. Rest 1 min between rounds, 3 rounds in total.
Your score is the total reps over the three rounds!

Tuesday, 22 January 2013

WOD 23-1-2013

A) Strict press
Work up to a 1RM

B) For time :
10,8,6,4,2 reps deadlift 120/70
35,30,25,20,15 reps hand release push ups.

C) In pairs perform band sprints and resisted bear crawls.
2 lengths of the corridor each.
Alternate between the two movements at every pillar.
i.e. Bear crawl to 1st pillar
Band sprint to the 2nd pillar
And so on!

Monday, 21 January 2013

WOD 22-1-2013

A) 3 x max effort pull ups

B)Within a 10 min time cap:
5 min AMRAP of KB snatches 24/16 kg
Then immediately
Run 800 m
Rest the remainder of the 10 mins

Within a 5 min time cap
2min 30secs AMRAP of KB snatches 24/16 kg
Then immediately run 400m. Rest the remainder of the 5 mins

Straight into a 3 min AMRAP of wall balls.

Sunday, 20 January 2013

WOD 21-1-2013

A) 20 mins to work up to a 1RM front squat.

B) London throwdown WOD
10 min AMRAP
12 down ups
18 KB swings 24/16 kg
24 unbroken double unders

C) Mobilise and stretch

Thursday, 17 January 2013

WOD 18-1-2012

A) Hang Snatch
3-3-3-3-3

B) 20 min AMRAP
5 hang power cleans 70/40 kg
5 wall walks
15 air squats
Run 100 m

Wednesday, 16 January 2013

WOD 17-1-2013

A) Spend 10-15 mins practicing a weakness.

B) 10 rounds for time of:
10 KB swing 32/24kg
10 box jumps 24/20"

C) Tabata
Hollow rocks
Push ups

Alternate between the two movements

Tuesday, 15 January 2013

WOD 16-1-2013

A) Push Jerk
3-3-3-3-3 @ 85% 1RM

B) E.M.O.M for 10 mins perform
1 power clean
1 hang clean
1 push jerk

C) In pairs perform band sprints. Each partner does 2 lengths of the corridor. Every 2 pillars perform 5 jump squats

NEW CLASS TIMES

The following class times will take effect from the week commencing Mon 21st of January!!!

Monday
6am-7am CROSSFIT
4.30-5.30pm CROSSFIT
5.30-6.30pm CROSSFIT
6.30-7.30 CROSSFIT
7.30-8.30 LADIES ONLY CLASS

Tuesday
6am-7am CROSSFIT
4.30-5.30pm CROSSFIT
5.30-6.30pm CROSSFIT
6.30-7.30pm OLYMPIC LIFTING
7.30-8.30 CROSSFIT/ON RAMP

Wednesday
6am-7am CROSSFIT
4.30-5.30pm CROSSFIT
5.30-6.30pm CROSSFIT
6.30-7.30pm CROSSFIT
7.30-8.30pm RUGBY S&C

Thursday
6am-7am CROSSFIT
4.30-5.30 CROSSFIT
5.30-6.30 CROSSFIT
6.30-7.30 OLYMPIC LIFTING
7.30-8.30 CROSSFIT/ON RAMP

Friday
6am-7am CROSSFIT
4.30-5.30 CROSSFIT
5.30-6.30 CROSSFIT
6.30-7.30 CROSSFIT

Saturday
9am-10am LADIES ONLY CLASS
10am-12am OPEN GYM

ON RAMP CLASS IS FOR THE FIRST TWO WEEKS OF EVERY MONTH ONLY. AFTER THAT THE CLASS REVERTS TO A CROSSFIT CLASS!!!

Monday, 14 January 2013

WOD 15-1-2013

A) Weighted pull ups
5-5-3-3-2-1

B) In pairs complete the following :
10 min AMRAP
Run 400 metres

Rest 1 min

5 min AMRAP
Wall ball 9/6kg

Rest 1 min

5 min AMRAP
Toes 2 bar

Sunday, 13 January 2013

WOD 14-1-2013

A) Overhead squat
3-3-2-2-1

B) 3 x max rep handstand push ups.

C) 21-15-9 reps of :
Power clean 60/40kg
Burpees

D) Mobilise and stretch

Thursday, 10 January 2013

WOD 11-1-2013

A) Snatch
3-3-2-2-1-1-1

B) 15 min AMRAP
5 hang squat cleans 60/40kg
5 thrusters 60/40kg
5 burpees

C) 3 rounds
15 sit ups
15 v ups
15 hollow rocks

Wednesday, 9 January 2013

WOD 10-1-2013

A) Muscle up tekkers

B) For max reps:
3 min double unders
Rest 1 min
3 mins push press 40/20 kg
Rest 1 min
3 mins burpees
Rest 1 min
3 mins box jumps

C) Mobilise and stretch

Tuesday, 8 January 2013

WOD 9-1-2013

A) Push press
3-3-3-3-3 @ 85% 1RM

B) LOREDO
6 rounds for time :
24 air squats
24 push ups
24 walking lunges
400 m run

C) Mobilise and stretch

Monday, 7 January 2013

WOD 8-1-2013

A) 2 mins on each exercise for reps :
Pull ups
SDHP 40/30kg
Burpees
KB swings
50 m shuttles
Box jumps
Sit ups
Rest 30 secs between exercises

B) 100 m farmers walk

C) Mobilise

Sunday, 6 January 2013

WOD 7-1-2013

A) Back squat
3-3-3-3-3 @ 85% 1RM

B) 5 rounds for time :
10 v-ups
10 power snatch 50/30 kg
10 wall balls

C) Mobilise

Thursday, 3 January 2013

WOD 4-1-2012

A) O.M.E.M for 10 mins
3 hang snatch

B) 10-8-6-4-2 strict press 70% 1RM
2-4-6-8-10 shuttle runs (50 metres)

Shuttle run - there and back = 2 reps

C) Mobilise

Part B courtesy of CrossFit Caerphilly

Wednesday, 2 January 2013

WOD 3-1-2012

A) Front Squat
3-3-3-3-3 @ 85% 1RM

B) TABATA
KB SWINGS 24/16 kg
Wall ball 9/6 kg
Burpees
Sit ups

C) Mobilise

Tuesday, 1 January 2013

WOD 2-1-2012

A) Power Clean
3,3,3,3,3 @ 85% 1RM

B) 5 rounds for time:
10 plate gtoh 20/10 kg
10 plyo push ups
200 m run

C) Mobilise