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...
Nov 17th
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.
Nov 16th
Nov 16th
1 note
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
Nov 16th
Nov 15th
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
Nov 14th
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...
Nov 14th
Nov 12th
1 note
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
Nov 12th
Nov 11th
1 note
WOD 11/110
CHIPPER TIME! All will be revealed upon entering the gym…..;)
Nov 10th
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
Nov 10th
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: ...
Nov 9th
Nov 9th
New Box
The new address (in case you’ve missed it) Unit 20, St Davids road Llansamlet Swansea SA6 8QL
Nov 8th
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.
Nov 7th
Nov 2nd
Nov 2nd
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 ...
Nov 1st