November 2010
19 posts
New Website is Live!
The brand spanking new CFS/Crossfit Swansea site is now live. The link from this page will take you straight there, or go to:
www.crossfitswansea.co.uk
There are a few tweaks to make over the next day or two to finish it off.
We will be posting on the new blog as of tomorrow so make sure you bookmark it as we will deleting this site in the next week or so.
Remember you can comment on the blog...
New Crossfit Swansea Website
Just to let you all know the new website should be going live later on tonight. It has a blog within it where everyone can comment, just tweaking it tonight after the session. I’ll put a link to it from here when it’s up and running. See you all later.
WOD 16/11/10
W.U
Mobility & Dynamic stretch
Strength
Press 5-5-5-5-5 @75% 1rm
Ring dips 10-10-10
Conditioning
Board
Cool down
Stretch
WOD 15/11/10
Warm up:
Dynamic warm up, skill work
Strength:
OHS 5-5-5-5-5
GHD sit up 10-10-10
Conditioning:
Check the board
Cool down:
Stretch
Remembrance day
They shall not grow old as we who are left grow old. Age shall not weary them, nor the years condemn. At the going down of the sun and in the morning, WE WILL REMEMBER THEM.
We all lead very busy lives, please take two minutes out of your day to spare a thought for the soldiers who have lost their lives not only in the conflicts of the past but in current conflicts also.
Check out this link...
WOD 12/11/10
W.U
Mobility & dynamic stretch
Skill practice
Snatch grip deadlift 5-5-5-5-5 (find and record 5rm)
BB Goodmorning 10-10-10
Conditioning
See board!
Cool down
WOD 11/110
CHIPPER TIME!
All will be revealed upon entering the gym…..;)
WOD 10/11/10
Warm Up:
Mobility dynamic stretch
Skill practise Strength:
Jerk (from rack) 5-5-5-5-5 Pull ups 10-10-10
Conditioning:
Check the board upon entering
Cool Down:
Flexibility development
WOD 9/11/10
Warm Up:
Mobility & dynamic stretch Skill practice Strength: Back squat 5,5,5,5,5 @ 75% Stiff legged deadlift 10,10,10 @ 60-65%
Conditioning:
From now on the conditioning part of the WOD will be put on the board and not on the blog. We are dispensing of the WOW but will be randomly throwing a chipper in at least once a week. New gym, new programming, more PB’s ;)
Cool Down:
...
New Box
The new address (in case you’ve missed it)
Unit 20, St Davids road
Llansamlet
Swansea
SA6 8QL
WOD 8/11/10
So here we are 1st wod in the new gym. Party on Sat was brilliant, fantastic turn out and a great night had by all.
Remember doors open at 6pm tonight and workout starts at 6.30pm. The wod is a surprise and should shake off anyones hangovers left over from yesterday. See you all tonight.
The Final WOD at 'The Pit'
The time has come for us to leave ‘The Pit’, much sweat has be shed and blood has been bled. As long as we bring the atmosphere that made The Pit what it was, the new place will be AMAZING. Can’t wait for next Monday.
Warm Up:
Dynamic stretch, mobility
WOW: Run,squat,run
Conditioning:
10 rounds for time
10 press ups (competition)
20 flutter kicks
10 kb swing 24/16
...
October 2010
35 posts
WOD 01/11/10
Warm Up:
Dynamic stretch, mobility
WOW:
4 rounds for time
500m run
50 air squats
Cool Down:
Stretch
Important message
We are opening the new place on Monday 8/11/10. There will be one session and we’d love as many to come as possible.
Doors open at 6pm
Workout starts at 6.30pm
Due to putting the finishing touches to the new place the last session at The Pit will be Tues 2/11/10, we will be closed the rest of the week preparing for the grand opening the following Monday.
We are very excited about...
WOD 29/10/10
Warm up:
Dynamic stretch, mobility
Wow: run, push, jump, lunge, run
Strength:
Front squat 3,3,3
Conditioning:
Amrap 12m
3 muscle up
5 deadlift 100/50
7 box jump
Cool down:
Stretch
WOD 28/10/10
Warm Up:
Mobility, dynamic stretch
WOW: Run, push, jump, lunge, run
Strength:
Bench press 5,5,5
Conditioning:
Amrap 15 minutes
5 Kb swings 32/24k
10 Kb swings 24/20k
15 Kb swings 20/16k
Cool Down:
Stretch
WOD 27/10/10
Warm Up:
Mobility, dynamic stretch
WOW: run, press, jump, lunge, run
Strength:
Power clean 3,3,3,3,3
Conditioning:
Complete 4 rounds for time:
5 Gtoh 70/40
10 Strict Pull Ups
15 GHD Sit Ups
Cool down:
Stretch
WOD 26/10/10
Warm Up:
Mobility, dynamic stretch
WOW: Run, push, jump, lunge, run
Strength:
Back squat 2,2,2,2,2
Shoulder press 5,5,5,5,5
Conditioning:
4 rounds for time:
Max Rep Push Ups Max Rep Strict Pull Ups 15 GHD Sit Ups 15 sdhp 40/20
Cool down:
Stretch
WOD 25/10/10
Warm Up:
Dynamic stretch, mobility
WOW:
500m run
10 rounds of
10 clapping push ups
10 box jumps
10 overhead lunge 20/10 (5 each leg)
500m run
Cool Down:
Stretch
Good Luck
Best of luck to our athletes competing in the games tomorrow. We’re all meeting at 7.45am at Velocity so please come down and cheer them on throughout the day. You’ll do us proud.
WOD 22/10/10
Warm Up:
Dynamic stretch, mobility
WOW: Run, clean, pull
Strength:
Shoulder press 5,5,5
Conditioning:
Amrap 12 minutes:
5 Pull Ups
10 Push Ups
15 Double Unders
Cool Down:
Stretch
WOD 21/10/10
Warm Up:
Mobility, dynamic stretch
WOW: run, clean, pull
Strength:
Max rep strict pull up x 3 (90 secs rest between sets)
Conditioning:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Ring Dips
Seated Med Ball Sit Up Throws - 20 lbs
20 yard Farmer’s Walk - As Heavy As Possible
*For med ball throws, get into a sit up position about 6-8 feet from the wall. Start with your back flat on...
WOD 20/10/10
Warm Up:
Mobility, dynamic stretch
WOW: Run, Clean, Pull
Strength:
Bench press 5,5,5
Conditioning:
5 rounds for time
8 hspu
8 strict pull ups
8 ghd sit ups
8 box jumps
Cool Down:
Stretch
Info
The guys who have entered the teams games on Saturday, Dan will register you all on Friday night you need to be at CF Velocity before 0800 on 23/10/10. Make sure you take food, drinks, cash and whatever little bits you need when competing!!! Good luck and enjoy!!
Tickets for the CFS party (06/11/10) are now on sale, lets have a good turn out no excuses! Band, buffet, drinks and great company...
WOD 19/10/10
Warm Up:
Mobility, dynamic stretch
Skill:
30 ring push ups, as fast as you can ensuring your chest goes below parellel on every rep.
WOW: Run, Clean, Pull
Conditioning:
5 rounds for time
40m sprint
6 power clean 70/40
12 k2e
Cool Down:
Stretch
WOD 18/10/10
Warm Up:
Mobility, dynamic stretch
WOW: “Run, Clean, Pull”
200m run followed by 1 full clean 60/40 then 10 pull ups
200m run followed by 2 full clean then 9 pull ups
200m run followed by 3 full clean then 8 pull ups
200m run followed by 4 full clean then 7 pull ups
200m run followed by 5 full clean then 6 pull ups
200m run followed by 6 full clean then 5 pull ups
200m run...
WOD 15/10/10
Warm Up:
Mobility, dynamic stretch
WOW: Nancy
Skill:
Max rep muscle up or muscle up practice
Conditioning:
10,9,8,7,6,5,4,3,2,1 reps of
Kb swing 24/16
Gi Janes
Box jump
Cool Down:
Stretch
WOD 14/10/10
Warm Up:
Mobility, dynamic stretch
WOW: Nancy
Strength:
Max rep strict pull ups x3 (90 sec rest between sets)
Conditioning:
3 rounds for time
100m sprint
10 power clean 70/35
5 push jerk 70/35
Cool Down:
Stretch
Team meeting
Guys I will be holding a team meeting on Saturday 16/10/10 @ 0930 for the guys who are competing in the Velocity games if you cannot attend please let me know so I can disseminate the information.
PS. the WODs have been announced and look great fun (not too crazy which I know some of you were worried about)
PPS. pass this onto any team members who are techno-phobes!!!
WOD 13/10/10
Warm Up:
Mobility, dynamic stretch
WOW: Nancy
Strength:
Max rep hspu x3 rest 90secs between sets
Conditioning:
On the minute for 12m
2 deadlift 120/70
5 burpee
Cool Down:
Stretch
WOD 12/10/10
Warm Up:
Mobility, dynamic stretch
WOW: Nancy
Strength:
Back squat 5,5,5
Conditioning:
21,18,16 reps of:
Kb swings 32/20
K2e
Double under
Cool Down:
Stretch
WOD 11/10/10
Warm Up:
Mobility, dynamic stretch, Burgener warm up
WOW:
‘Nancy’
5 rounds
400m run
15 Ohs (40 / 30k)
Cool Down:
Stretch
WOD 8/10/10
Warm up:
Mobility, dynamic stretch
Conditioning:
Use 20k barbell for all lifts. Girls have the choice to use 12k kb, and pipe for full snatch.
30 thruster
50 press up
30 squat clean
50 clapping press up
30 full snatch
25 hindu press up
30 push press
25 burpee
Rest 3 min
Max rep pull up
Max rep ring dip
Cool Down:
Stretch
WOD 7/10/10
Warm Up:
Mobility, dynamic stretch
Strength:
Power clean 3,3,3,3,3
Conditioning:
6 rounds for time
10 Walking Barbell Lunges - 35%-40% of 1 RM Squat
2 Max Distance Broad Jumps
Sprint 10 yards, touch and sprint back 10 yards
*Place the bar on your back and walking lunge 5 right, 5 left. Make sure to take a long stride and barely touch your back knee to the ground. Drop the bar and perform...