Conditioning Fitness Systems

Augusts Outcast Friday Challenge

admin — Thu, 16 Aug 2012 12:48:19 +0000

Tomorrow sees the first of our monthly challenges with a bottle of vino up for grabs for top guy/girl.

The challenge is as follows:

Following the tabata protocol, i.e. 20/10 secs for 8 rounds perform
Deadlift hold 20 secs (bodyweight for guys/50k for girls)
Comp press ups for 10 secs

You will go straight from the 20 sec hold into the 10 secs of press ups then back into the 20 sec hold for a total of 4 minutes. Your score is the amount of press ups achieved.

Hand release comp standard press ups, toes must not leave the floor.
Press ups on knees are allowed but alas you won’t be in the running for the bottles of highest quality Blue Nun:)

GAME ON!

Workouts 16/08/12

admin — Thu, 16 Aug 2012 11:21:07 +0000

All those signed up for the olympic strength seminar on Sunday, you should have recieved the email from Jamie about start time and what to bring. It will be starting at 12pm sharp so get to the gym a bit earlier and bring some snacks/drink with you. A few of us are planning to hit Nandos afterwards then go and watch Expandables 2, (and hopefully not fall asleep during it). All are welcome.

Today at Outcast

Outcast Open Gym: 5.30-6.30pm

Outcast Beginners: 6.30-7.30pm
We will going over the deadlift, squat and thruster from the last session then introducing some new movements: Jumping pull up & walking lunge.

Workout:
3 rounds
Run 200m
10 walking lunge
10 jumping pull-ups

Outcast Cross Train: 7.30-8.30pm
Warm up/dynamic stretch

Strength/Power
Push press
2 reps @90% of 1rm
1m rest
3 reps @70% of 1rm
1m rest
Max reps @50% of 1rm

Conditioning
10m amrap
24 mountain climbers
7 jump squats 30/20
14 kb swing

Cool down/stretch/foam roll

Workouts 15/08/12

admin — Wed, 15 Aug 2012 10:07:20 +0000

Looking forward to the oly lifting seminar this wknd. Starts at 12pm sharp so get to the gym for 11.30am for some pre seminar banter. Also I think a bunch of us are going for a Nandos then onto watch a bunch of OAP’s beat the living daylights out of some bad guys (Expendables 2).

Today at Outcast

CFS Cross Train: 5.30-6.30pm & 6.30-7.30pm
Warm up/dynamic stretch

Strength/power
Hang power clean
2 reps @90% of 1rm
1m rest
3 reps @70% of 1rm
1m rest
Max reps @50% of 1rm

Conditioning
10m amrap
1 High hang power snatch 45/30
3 box jump
1 Mid thigh power snatch 45/30
3 box jump
1 Above knee power snatch 45/30

Cool down/stretch/foam roll

Outcast Ladies Functional Fitness: 7.45-8.30pm
Bit of practice on the turkish get up as a warm up then we will be doing a version of last nights workout with slightly amended rep ranges and exercises.

Workouts 14/08/12

admin — Tue, 14 Aug 2012 11:18:10 +0000

Really good sessions last night. Some of the best lifting I’ve seen by many of you, top drawer:)

Today at Outcast

Outcast Open Gym: 2.30-6.30pm

Outcast Beginners: 6.30-7.30pm
Remember guys 2 options to pay for these:
£20 per month for the 2 sessions a week
or
£5 per session

Tonight we will be going over the squat and deadlift and perfecting technique. New movement tonight will be the thruster.

Workout:
7m amrap
10 thruster (weight dependant on strength & technique)
200m run

Outcast Functional Fitness: 7.30-8.30pm

Warm up/dynamic stretch

Turkish get up practice

Workout:
7 rounds for time
7 pull up
7 clapping press up
7 T2B
7 Burpee
7 Goblet squat

Cool down/stretch/foam roll

Workouts 13/08/12

admin — Mon, 13 Aug 2012 11:52:40 +0000

What a truly amazing 2 weeks it has been. So many fantastic moments, Chris Hoys mum reacting to his record breaking gold medal is one of my favourites. Paralympics starting on the 29th, can’t wait.

Today at Outcast
Remember, new schedule kicks in today, open gym will now only be on tues and thurs. If you just want to do weights you can still come at 5.30 as long as you just use the lifting area as 5.30 sessions mon, weds and fri will now be a structured session. For those particularly advanced members there will be scaled up versions of the workouts.

Outcast Cross Train: 5.30-6.30pm & 7.30-8.30pm
Warm up/dynamic stretch

Strength
Front squat
2 reps @85% of 1rm
1m rest
3 reps @65% of 1rm
1m rest
Max reps @45% of 1rm

Conditioning

5 rounds
5 deadlift 120/80
25 dbl under

Cool down/stretch

Outcast Functional Fitness: 6.30-7.30pm
Warm up/dynamic stretch

Pull up practice for those not quite there
max rep strict pull up
30sec rest
max rep kipping
30 sec rest
max rep strict

rest

In pairs, 3 rounds
Partner A press up whilst partner B 200m sandbag carry (then swap)
Partner A kb swing whilst partner B 200m sandbag carry (then swap)

Score is amount of reps between you completed.

Cool down/stretch

‘Big Friday’

admin — Fri, 10 Aug 2012 10:51:34 +0000

IT’S BIG FRIDAY FOOOOL!

Suns out so Outcasts first ‘Big Friday’ is gonna kick off.

Outcast Big Friday sessions
5.30-6.30pm
6.30-7.30pm

Warm up/dynamic stretch

In pairs perform the following:
Deadlift hold 100/60
10 rounds (5 each)
10 press up
10 kb swing
400m run
Hang from pull up bar
10 rounds (5 each)
10 wall ball
10 ball slam

Partner A performs 1 round of movements whilst Partner B performs the static holds then swap until all 10 rounds are completed. Both partners run the 400m together.

We will then be enjoying the awesome cake that Lisa, Sue and Nicola brought down for us:)

Workouts 09/08/12

admin — Thu, 09 Aug 2012 09:21:54 +0000

Check out the awesome cake that Lisa and Sue brought down last night! We will be having post workout tea and scrumpets tonight:)

Today at Outcast

Outcast Open Gym: 5.30-6.30pm

Outcast Beginners Class: 6.30-7.30pm
In tonights session we will be going over the movements from Tuesday then introducing the overhead presses. The workout will then be:
3 rounds
10 deadlift (weight dependent on skill/strength level)
10 push press (weight dependent on skill/strength level)

Outcast Cross Train: 7.30-8.30pm
Warm up/dynamic stretch

Strength/power development
Push press
2 @85% of 1rm
1m rest
3 @85% of 1rm
1m rest
Max rep at 45% of 1rm

Conditioning
1m burpees
1m rest
1m strict pull up
1m rest
1m T2B
800m run

Cool down/stretch/foam roll

Workouts 08/08/12

admin — Wed, 08 Aug 2012 09:38:14 +0000

I have watched this video over and over and everytime I see the 3 catches in a row I still can’t believe what he just did. Absolutely unbelievable speed, power and co-ordination. I will be gutted when the olympics have finished it is all I’ve had on in the house. It has inspired me to be better, what about you?

Today at Outcast

Outcast Open Gym: 5.30-6.30pm
Remember in OPen gym, you don’t have to come in and smash a wod out everytime, spend the hour working skills, strength or working your mobility.

Outcast Cross Train: 6.30-7.30pm
Warm up/dynamic stretch

Strength/Power
Hang power clean
2 reps @85% of 1rm
1m rest
3 reps @65% of 1rm
1m rest
Max reps @45% of 1rm

Conditioning
3 rounds
3 power clean 60/40
25 dbl under
3 push press 60/40
25 dbl under
3 GTOH
1m rest between rounds

Cool down/stretch/foam roll

Outcast Ladies Func Fitness: 7.45-8.30pm
2 seven minute workouts await you this evening ladies:

Amrap 1
5 jumping pull ups
10 kb swing
5 press up
10 squat

1m rest

Amrap 2
10 ball slam
10 russian twists

Check yo self before you wreck yo self

admin — Tue, 07 Aug 2012 12:19:34 +0000

In the 5 years we’ve been doing this type of training we have learnt an awful lot. Not only how to do things right but also how to avoid doing things wrong, from overtraining, speed over form, programming, we’ve done it all. I look back over the journey we’ve been on and cringe now and again at some of the things we’ve put ourselves through over the years. We all know how exciting it is when we first discover ‘functional movements performed at high intensity’ and throw ourselves into it 100%.

It has taken years to decipher the good from the bad, mainly through personally trying, failing and then learning from it:
Training 5 days in a row (sometimes twice a day)- check
Performing movements as fast as possible not caring about form – check
Programming far too many complex skills and movements – check
Training ‘through the pain’ – check
Bouncing from program to program without following one through – check

When we first started 5 years ago this type of training was in it’s infancy in the UK and we were all finding our feet. Now 5 years on we are far wiser than we were. What we have found through certifications, reading and testing on ourselves is that there is an awful lot of information out there, probably too much, a lot of it is contradictive.

What all of this boils down to is that we all want to be ‘better’ we wouldn’t be doing this if that wasn’t true, but ‘better’ should also be ‘wiser’. I know we always bang on about being a master at the basics. Being elegant and in complete control of the movements you are performing should be your goal, we all have a list of the things we want to achieve an this can be overwhelming:
‘I want to be able to do’
Muscle ups
Bodyweight snatch
Triple bodyweight deadlift
20 handstand press ups
A 20 minute 5k
Walk on my hands
etc, etc
You simply won’t get any of these by trying to do all of them, break your goals down to manageable chunks. You want to get handstand press ups? First get to 20 unbroken press ups and a 30sec handstand hold. You want to get your muscle up? Can you perform 10 unbroken ring dips and 10 unbroken pull ups?

There is absolutely no rush, you’ve got years and years of hard work and fun to look forward to. Trust us as we have made all of the mistakes for you, ourselves.

Keep it simple stupid and check yourself:)

Workouts 07/08/12

admin — Tue, 07 Aug 2012 10:18:12 +0000

Guys last night preparing their hips for the back squats.

Today at Outcast

Open Gym: 2.30-6.30pm

Outcast Beginners: 6.30-7.30pm
First of the twice a week beginners sessions starts tonight.
A quick intro to what we do here then we are going to cover:
The warm up
Mobility
Dynamic stretch

The air squat
Press up
Sit up
Back extensions
Ring row
Deadlift

Workout:
200m run
15-9-7
Press up
Sit up
Squat
200m run

Cool down/stretch

Outcast Functional Fitness: 7.30-8.30pm
Warm up/dynamic stretch

KB snatch practice

20m amrap:
3 HSPU
6 kb snatch (3 each arm)
3 strict pull up
6 goblet squat

Cool down/stretch

Workouts 06/08/12

admin — Mon, 06 Aug 2012 09:45:25 +0000

Greatness is in all of us. You’ve just got to find it!

Today at Outcast

Outcast Open Gym: 5.30-6.30pm

Outcast Functional Fitness: 6.30-7.30pm
Warm up/dynamic stretch

Handstand practice
For those who can, max headstand to handstand press (no kip)

rest

400m run
21-15-9
pull up
ball slam
400m run

Outcast Cross Train: 7.30-8.30pm
New 6 week strength & power cycle starts tonight

Warm up/dynamic stretch

Strength/power
Back squat
2 @85% of 1rm
1m rest (make sure it is precisely 1m)
3 @65% of 1rm (fast and explosive)
1m rest
max rep @45% of 1rm

Conditioning
4 rounds
25 kb swing
200m run

Odd rounds carry kb
Even rounds sprint without kb

Workout 03/08/12

admin — Fri, 03 Aug 2012 14:05:57 +0000

Great sessions last night. Some great lifts going on. Mike hitting a pb power clean at the end of a 20m workout, Sophie too. Great results.

Today at Outcast

Open Gym: 5.30-6.30pm

Outcast Cross Train: 6.30-7.30pm
Warm up/dynamic stretch

TGU & windmill practice

4 rounds
2 TGU left
10 kb swings
2 TGU right
10 kb swings
200m kb carry

Go heavy as possible with the get ups without sacrificing form.

Cool down/stretch

Outcast Chipper 02/08/12

admin — Thu, 02 Aug 2012 14:32:11 +0000

Final Thursday chipper as next week we will be moving it to a friday. There will be a slightly amended schedule going on the homepage tomorrow. With all the refurb going on we want to offer the absolute best quality that we possibly can so are introducing a beginners session that will be held on a tues and thurs. The open gym will be changing slightly also, all will be obvious when you see the schedule tomorrow. Don’t fear change…embrace it!

Today at Outcast

Outcast Chipper sessions:
5.30-6.30pm
6.30-7.30pm
7.30-8.30pm

Warm up/dynamic stretch

400m run
Full clean ladder: 50k, 60k, 70k, 80k, 90k, 100k
Perform 1 full clean of each of the above weights then 10 press ups before you move onto the next.
If you fail a lift then perform 3 deadlifts and carry on performing 3 deadlifts for each weight.
400m run
Power clean ladder: 50k, 60k, 70k, 80k, 90k, 100k
Perform 1 power clean of each of the above weights then 10 pull ups before you move onto the next.
If you fail a lift then perform 3 deadlifts and carry on performing 3 deadlifts for each weight.
400m run

Scaling for cleans will be deadlifts instead if you can’t perform the start weight

Cool down/stretch

Workout 31/07/12

admin — Tue, 31 Jul 2012 13:33:49 +0000

Fantastic first night at Outcast Strength & Fitness, PR’s for fun in deadlift and back squat. Next 1rm test tomorrow will be power clean and then Jerk from the racks.

There is a fun team comp at RC365 in Neath this sat and I am seeing if we can put a team in of 2 guys and 1 girl. Let me know if you are interested, it won’t be crazy and should be a right laugh.

Today at Outcast

Open Gym: 2.30-6.30pm

Outcast Functional Fitness:
6.30-7.30pm
7.30-8.30pm

Warm up/dynamic stretch

Tabata bottom to bottom squats
30 sec rest
10m amrap
3 HSPU
6 box jump
3 kb clean (each arm)
30 sec rest
Tabata press up

Cool down/stretch

Workouts 30/07/12

admin — Mon, 30 Jul 2012 11:53:02 +0000

Week 1 at Outcast Strength & Fitness. We will mainly be attempting our 1rm in numerous lifts as one of the boards will be there to write down your max efforts so you can refer to them when we run off percentages in the near future. The lifting platform and new power rack will be getting a lot of use this week and I pretty much gurantee new pr’s all round.

Today at Outcast

Open Gym: 5.30-6.30pm
Let’s see some big lifts going on. Use the platform and cage, observe each other and help one another with comments and tips on how they could improve.

Outcast Functional Fitness: 6.30-7.30pm
Warm up/dynamic stretch

20m amrap
3 rounds
7 kb swing
7 press up
7 ball slam
400m run after each set of three rounds

Cool down/stretch

Outcast Cross Train: 7.30-8.30pm
Warm up/dynamic stretch

Find new 1rm in deadlift and back squat
We will split into 2 groups, 1 on the platform the other in the power cage then swap over once all have completed their lifts. We will need to get straight into this after the warm up, set up a few bars to warm up your lifts then 3 attempts at your 1rm.

Cool down/stretch

When you stretch at the end we now have a few foam rollers so I will show you how and where to roll.

First Week as Outcast Strength & Fitness

admin — Sun, 29 Jul 2012 19:41:55 +0000

A great first day at the new gym. Next week we will be testing 1rm in lifts as the following week there will be some subtle changes to the weekly schedule and a new strength and power cycle will start. We will post the new schedule as soon as we have finalised it, I think it will benefit everyone including the coaches, allowing more personalised coaching for the guys who want it. Exciting times are ahead at Outcast!

test

admin — Sun, 29 Jul 2012 18:25:19 +0000

Test for Outcast facebook from blog.

Workout 20/07/12

admin — Fri, 20 Jul 2012 14:15:52 +0000

Penultimate workout at CFS. Final workout tomorrow morning at 10.30am. We’ll be doing a version of the very first workout we did when we moved into the gym so lets say farewell to CFS and prepare for the next chapter. Itching to get started on the refurb, on 29th of July we will be open all day 10am – 5pm for our grand opening. We have invited other local gyms and will be having fun challenges throughout the day so see everyone there.

Today at CFS

CFS Open Gym: 5.30-6.30pm

CFS Cross Train: 6.30-7.30pm
Warm up/dynamic stretch

Strength
Overhead squat 5-3-2

Conditioning
2 rounds
400m sprint
rest as long as it takes
200m loaded carry (as heavy as possible)
rest as long as it takes
100m sprint
2m rest

Cool down/stretch

Workout 19/02/12

admin — Thu, 19 Jul 2012 11:17:12 +0000

Only 3 days left until the big refurb!!!

Today at CFS

CFS Chipper Sessions:
5.30-6.30pm
6.30-7.30pm
7.30-8.30pm

Warm up/dynamic stretch

3 rounds:
10 T2B
5 gtoh @75% bodyweight
10 kb swing 32/20
5 HSPU
10 Zercher squat @75% bodyweight
5 muscle up
10 overhead lunge 20/10

Cool down/stretch

Workouts 18/07/12

admin — Wed, 18 Jul 2012 11:18:50 +0000

Loads of exciting things going on, obviously the refurb next week. Opening day on July 29th, New schedule will be up soon, very minor changes, just the addition of beginners sessions twice a week. We have Pete Brzezinka and Jamie Chrichton coming down on August 19th to hold an Olympic Lifting seminar. Very experienced lifters and both are level 2 BWLA coaches, if you want to improve your techniques this is a must and at £50 for the seminar is a steal. It is limited at 13 people to maintain quality so get your names down quick. You can book on and pay here:
http://www.olympicstrengthseminars.blogspot.co.uk/

Today at CFS

CFS Open Gym: 5.30-6.30pm

CFS Cross Train: 6.30-7.30pm
Warm up/dynamic stretch

Strength
Front squat 5-3-2

Conditioning
12-9-6
Push press 60/40
Bar facing burpee
Perform 25 dbl unders after each set of push press and burpees

Cool down/stretch

CFS Ladies Functional Fitness: 7.45-8.30pm
I’m guessing those who were here on Sat will not want to be doing squats;)
Think we’ll have a fun circuit tonight with lots of functional movements. Time to get strong!

Workout 17/07/12

admin — Tue, 17 Jul 2012 13:47:49 +0000

5 days left to train before the big gym refurb. Official opening on Sunday July 29th. Can’t wait!!!!

Today at CFS
Open gym: 2.30-6.30pm

CFS Functional Fitness:
6.30-7.30pm
7.30-8.30pm

Warm up/dynamic stretch

Death by pressup/kb swing (russian style)
In 20m window perform:
1 press up, 1 kb swing in the 1st minute
2 press up, 2 kb swing in the 2nd
3 press up, 3 kb swing in the 3rd etc…

Continue until you can’t perform the amount of reps in the minute. If you don’t make it to the 20m mark, perform an 800m run immediately after the reps you get to.

Cool down/stretch

Workouts 16/07/12

admin — Mon, 16 Jul 2012 10:26:37 +0000

Dan and Rob reliving they’re youth on Sat. This functional training malarkey has got a use:)

Started prepping the gym yesterday for the changes next week. V excited indeed, remember guys last session this sat. Planning to have a ‘farewell CFS’ workout so be nice to have a big turnout so say goodbye to the old gym. Having an opening day then on 29 July. I’ll post more details on that soon.

Today at CFS

CFS Open Gym: 5.30-6.30pm

CFS Functional Fitness: 6.30-7.30pm
Warm up/dynamic stretch

OTMEM for 10m
Turkish get up L and R

2m rest

10m amrap
5 burpee
10 squats
15 dbl under

Cool down/stretch

CFS Cross Train: 7.30-8.30pm
Warm up/dynamic stretch

Strength
Snatch grip deadlift 5-3-2

Conditioning
10m amrap
10 hang power clean 40/30
10 comp press up

Cool down/stretch

Workout 13/07/12

admin — Fri, 13 Jul 2012 13:00:04 +0000

Mental note to self, make chipper team workouts easier to understand. Although I did enjoy watching the confusion between you guys mid workout:)

Plans for the refurb are all coming together, new logo has been finalised, some new bits of kit are on order and we are ready to rock n roll. Still lots to do but can’t wait to get stuck in a week tomorrow and put it all together. The week we close we will be v busy but rest assured it will all be worth it. The new look gym is gonna be something to be proud of.

Today at CFS

Open Gym: 5.30-6.30pm

CFS Cross Train: 6.30-7.30pm
Warm up/dynamic stretch

Power Development
6m amrap
3 push press @70% of 1rm
5 T2B

rest

Conditioning
5 rounds
10kb swing
1 max broad jump
Bear crawl length of gym

Cool down/stretch

Chipper 12/07/12

admin — Thu, 12 Jul 2012 14:12:57 +0000

Lets see if anyone can better Jamo’s monumentous Ivan Drago sleeveless bad boy from last week.

CFS Chipper Sessions
5.30-6.30pm
6.30-7.30pm
7.30-8.30pm

Warm up/dynamic stretch

In teams of 3 perform the following
Elizabeth (bar held in rack position during rest)
1m rest
Diane (bar held in hang position during rest)
1m rest
Fran (bar held in overhead position during rest)

All reps are partitioned between you, on each workout the bar is not allowed to touch the floor between partners. 5 burpee penalty for all team members if it does. Between each rep set the team must perform 60 dbl unders between them (i.e. 21 reps completed – 60 dbl unders, 15 reps completed – 60 dbl unders etc..)

As always, scale weight where appropriate.

Cool down/stretch

Workouts 11/07/12

admin — Wed, 11 Jul 2012 11:49:38 +0000

McCoobs is on the mend. We can rebuild her…we have the technology.

Today at CFS

5.30-6.30pm: Open Gym
Remember guys open gym is there for you to do as you please. But I do recommend you working on your weakest links, if you want help with anything just ask. Don’t get in the habit of just working on the movements you enjoy doing, you WILL plateau, spend some time working skills and techniques on the movements that you suck at.

CFS Cross Train: 6.30-7.30pm
Warm up/dynamic stretch

Power Development
6m amrap
3 power clean @70% of 1rm
5 clapping press up

rest

Conditioning
5 rounds
200m run
max rep strict pull up

Cool down/stretch

CFS Ladies Functional Fitness: 7.45-8.30pm
Think we will introduce the Turkish get up this evening. Followed by a nice conditioning circuit, lets hope the sun stays out so we can get outside.

Workouts 10/07/12

admin — Tue, 10 Jul 2012 13:06:57 +0000

Today at CFS

CFS Open Gym: 2.30-6.30pm
Jordan is back from his hols so go easy on him;)

CFS Functional Fitness:
6.30-7.30pm
7.30-8.30pm

Warm up/dynamic stretch

10 rounds of:
3 C2B pull ups
3 plyo push up
400m sandbag or kettlebell carry
10 rounds
3 Jump squat
3 lateral ball slam (1L + 1R =1rep)

Cool down/stretch

Workouts 09/07/12

admin — Mon, 09 Jul 2012 11:10:42 +0000

Big congrats to Emma J and Steve P who both competed in Manchester at the wknd. Sounded like you had a great time and flew the welsh flag with pride. Emma smashed the masters comp finishing 4th overall and Steve finished in 15th in the mens comp. Both came first on 1 of the wods, awesome guys, all your friends at CFS are proud of you.

Today at CFS

CFS Open Gym: 5.30-6.30pm

CFS Functional Fitness: 6.30-7.30pm
Warm up/dynamic stretch

20m amrap
7 kb swing
7 press up
20 dbl under

Cool down/stretch

CFS Cross Train: 7.30-8.30pm
Warm up/dynamic stretch

Power development
6m amrap:
3 front squat @70% 1rm
5 kb swing

rest

Conditioning
10m amrap
100m kb overhead carry
7 burpee
7 wallball

Cool down/stretch

Workout 06/07/12

admin — Fri, 06 Jul 2012 13:19:16 +0000

Call me childish but there is NOTHING funnier than people falling over!

Was having such a laugh during ‘sleeveless Thursday’ last night I forgot to take any photos. First chipper for a few of you, great work throughout. Thoroughly enjoyed the post workout harvester too, I earnt that cheescake:)

Today at CFS

CFS Open Gym: 5.30-6.30pm

CFS Cross Train: 6.30-7.30pm
Warm up/dynamic stretch

Power Development
7m amrap
5 strict press @60% of 1rm
5 strict pull up

rest

Conditioning
10-1 floor press 50/30
1-10 comp press up

Cool down/stretch

Chipper 05/07/12

admin — Thu, 05 Jul 2012 11:08:46 +0000

Last night was a momentus occasion at CFS. After months of practice, Lee, Tom and Ryan finally nailed the 50m hover. Marty McFly needed a board, these guys shift with such velocity that nothing but sheer speed gets them off the floor.

Todays CFS Chipper Sessions
5.30-6.30pm
6.30-7.30pm
7.30-8.30pm

There are 2 choices today, 1 is a tasty one from Outlaw so only those with dialled in techniques should attempt it.

Outlaw Chipper ‘Team America’
“Team America”

*In teams of two complete:

100 KBS 24/16kg
50 Burpees
15 Muscle-Ups
10 Snatches (any style) 70/45
15 Muscle-Ups
50 Burpees
100 Partner Wall Balls 9/6

Notes: All reps may be apportioned in any way between the teammates, but only one teammate may be working at a time (example: if one teammate wants to perform all 100 Burpees they may). The only exception is the Partner Wall Balls. Partner Wall Balls must be performed by teammates alternating Wall Ball shots. This means one teammate performs a Wall Ball shot, while the ball is in the air the other teammate steps in, catches it, and performs another Wall Ball shot. All reps must be performed alternating.

Chipper 2:

In pairs

200m fireman carry (100m each)
max rep press up
50 dbl under
400m run
Max rep hang power clean 50/30
50 dbl under
400m run
Max rep back squat 50/30
50 dbl under
200m fireman carry
max rep stoh 50/30
50 dbl under

1 work 1 rest on each max rep.

Workouts 04/07/12

admin — Wed, 04 Jul 2012 12:45:29 +0000

Dan and Steve doing the Hokey Cokey last night with the med balls. Chris and Tom look on slightly confused!

Today at CFS

CFS Open Gym: 5.30-6.30pm

CFS Cross Train: 6.30-7.30pm
Warm up/dynamic stretch

Power Development
7m amrap @60% of 1rm snatch
1 Muscle snatch
1 box jump
2 Hang power snatch jump/shrug
2 box jump
3 Hang power snatch
3 box jump

rest

Conditioning
5 rounds
50m shuttle sprint straight into 50m KB overhead walk (both arms)
rest appropriately between rounds

CFS Ladies Func Fitness: 7.45-8.30pm
Tonight we will be doing a slightly different version of last nights workout.
Hopefully the rain will hold off so we can get outside to carry some heavy stuff.

Workout 03/07/12

admin — Tue, 03 Jul 2012 11:42:53 +0000

Here is a great explanation of the turkish get up. Those who did them last night discovered how tough they can be. Watch and take in the pointers.

Today at CFS

Coach Jordan is on holiday so no early opening today I’m afraid, apologies for the inconvenience.

CFS Open Gym: 5.30-6.30pm

CFS Functional Fitness:
6.30-7.30pm
7.30-8.30pm

Warm up/dynamic stretch

In pairs, 1 work 1 rest
20m amrap
3 burpee
6 ball slam
3 strict pull up
6 ball slam
3 HSPU

1 performs burpees, then partner, 1 performs ball slams then partner etc…Intensity should be high right the way through this workout, low reps, short rests, fast & explosive.

Cool down/stretch

Workouts 02/07/12

admin — Mon, 02 Jul 2012 11:36:25 +0000

As many of you know we have got some big changes planned soon. Thought I’d let you all know what will be happening.

Nick and Gez started training this way back in 2008 on their own, they then sub let a BJJ unit in Fforestfach and gained a small following of like minded people who enjoyed training hard and improving themselves both physically and mentally. Myself and Rob joined them late 2008 as clients and as more people joined us Nick and Gez realised they needed their own gymspace so moved to a small, dirty but awesome unit in Llansamlet. It was nicknamed ‘The Pit’ and some great (and also horrific) sessions were had, more people heard of what they were doing and wanted to be part of it. It was there that I started to get involved with coaching under Nick and Gez’s watchful eyes.

It wasn’t long before we outgrew ‘The Pit’ and a larger unit was found. Which is were we are now. We have been through some changes, starting out as Crossfit Swansea then rebranding to the CFS you now know and love. Both Nick and Gez have since moved on to other things and the gym has been left in the hands of myself and Rob. I would like to take this opportunity to show my appreciation to both Nick and Gez for the standards that they have instilled in us for coaching you, our members. They started something that has become a huge part of all our lives and I have met a lot of awesome people along the way.

It is now time for a new chapter, we will be closing CFS and reopening under a new brand. The gym will be closing for a week at the end of July for a bit of a refurb. We are very excited about the future and have loads of things planned. We will be having a ‘farewell CFS’ workout on Sat July 21st then spending the rest of the week getting the gym ready for a grand opening on Sun 29 July. During that week we are hoping to run some outdoor workouts on the beach and maybe at the athletics track, we will keep everyone informed on what we have planned that week.

Thankyou to everyone who had supported us and what we do and hope you are all as excited as we are for the future. Lots of love, Dan & Rob.

Today at CFS

CFS Open Gym: 5.30-6.30pm

CFS Func Fitness: 6.30-7.30pm
Warm up/dynamic stretch

Bit of squat therapy to start us off, then:

10 rounds:
10 kb swing
10 press up
10 sit up

Cool down/stretch

CFS Cross Train: 7.30-8.30pm
Warm up/dynamic stretch

Power development
7m amrap
5 deadlift@ bodyweight
1 Turkish get up (each arm)

Rest

Conditioning
3 rounds
30 Russian KB swings (unbroken)
10 jump squats 20k bar

Cool down/stretch

Workout 29/06/12

admin — Fri, 29 Jun 2012 12:31:33 +0000

As you can see the no sleeve rule is being enforced on ‘Chipper Thursdays’. Bonus points for classic 80′s metal t shirts.

Today at CFS

CFS OPen Gym: 5.30-6.30pm

CFS Cross Train: 6.30-7.30pm
Warm up/dynamic stretch

Strength

Floor press 5×5
Spotting each other is extremely important with this. Pay attention to your partners reps, weights being dropped onto peoples faces will result in burpee penalties!

Conditioning
5 rounds
25m 50k sandbag + 2 KB carry
25m prowler push

Go heavy as possible with prowler but must be able to maintain a sprint.
Rest appropriately between rounds.

Cool down/stretch

CFS Chipper 28/06/12

admin — Thu, 28 Jun 2012 14:33:46 +0000

Best skipping trousers on for todays chipper.

CFS Chipper Sessions
5.30-6.30pm
6.30-7.30pm
7.30-8.30pm

Warm up/dynamic stretch

In pairs complete the following between you, 1 work 1 rest:
50,40,30,20,10
Sit up
Dbl under
10,20,30,40,50
Press up
Dbl under
50,40,30,20,10
Pull up
Dbl under

Partition the reps between you as you wish.
Speak with whoever you partner up with and decide on your gameplan, there are numerous ways to hit this.

Cool down/stretch

Workout 27/06/12

admin — Wed, 27 Jun 2012 11:55:18 +0000

Jamo and Danielle getting a little confused during last weeks charity Kilt run.

Today at CFS

CFS Open Gym: 5.30-6.30pm
As open gym is getting pretty busy, when using the weights can everyone try and organise your space safely. Please be aware of each other when you are getting on with your workout. Thanks.

CFS Cross Train: 6.30-7.30pm
Warm up/dynamic stretch

On the m for 20m
Odd min perform:
1 squat clean @80% of 1rm
3 bar facing burpees

Even min perform
1 hang power clean
3 box jump

Cool down/stretch

CFS Ladies Functional Fitness: 7.45-8.30pm
Tonight the rower will be getting some use, along with some tyre flips and a workout known as ‘tailpipe’ will be making an appearence. Hard work + never give up attitude = results;)

Workouts 25/06/12

admin — Mon, 25 Jun 2012 13:06:56 +0000

Thanks to everyone who came down Sat morning to take part in the kilt run. Was a bit windy but at least it stayed dry. If you can get your sponsor money in this week so we can get the total to John Hartson’s charity.

Today at CFS

CFS Open Gym: 5.30-6.30pm

CFS Functional Fitness: 6.30-7.30pm
Warm up/dynamic stretch
5m amrap ‘C2B’ Cindy*
200m sprint
5m KB complex
5 1 arm swings (each arm)
5 Goblet squats
5 clean & press (each arm)
200m sprint
5m amrap ‘strict’ Cindy**

* 5 C2B pull up, 10 press up, 15 squat
** 5 strict pull up, 10 press up, 15 squat

Cool down/stretch

CFS Cross Train: 7.30-8.30pm
Warm up/dynamic stretch

Power Development
On the m for 6m perform the following complex @65% of 1rm jerk:
Clean pull
Hang shrug x 2
Hang squat clean
Jerk

Conditioning
In a 15m window complete the following:
20 back squats @ bodyweight
Then in remaining time amrap:
10 kb swing
7 box jump
5 strict pull up

Cool down/stretch

Workouts 22/06/12

admin — Fri, 22 Jun 2012 14:11:56 +0000

Holy moses, got some aches going on after yesterdays chipper. Todays session is all about mobility and active recovery.

Today at CFS

CFS Open Gym: 5.30-6.30pm

CFS Cross Train: 6.30-7.30pm
Warm up/dynamic stretch

We will be spending 20m on hip mobility

Workout
5×5 back squat @50% of 1rm (pause at bottom of squat for 3secs on each squat)
Half tabata bottom to bottom air squats
5×5 front squat @50% of 1rm (pause at bottom of squat for 3secs on each squat)
Half tabata bottom to bottom air squats

* In the tabatas, the 10sec rest position is at the bottom of the squat
** Make sure the weight on thr front and back squats isn’t too taxing, you should be able to rest comfortably at the bottom of the squat and rise knees and hips at the same time.

Cool down/stretch

CFS Ladies Func Fitness: 7.30-8.30pm
Remember ladies, no class tomorrow morning as the gym is closed due to us taking part in the Great Welsh Kilt run for John Hartson’s charity.

CFS Chipper 21/06/12 and a fond farewell

admin — Thu, 21 Jun 2012 09:58:35 +0000

This week we say goodbye to 2 of our members as they are heading home after completing their university courses. James and Scott have been with us for the last couple of years and have been a big part of the CFS family. I think everyone will agree that they will be sorely missed. James is heading back today and had a fitting end to his time at CFS last night by doing a little bit of sick after last nights session (I have a sneaking suspicion that excess alcohol consumption over the last week had a lot to do with it).
Scotts last session will be this fri. All at CFS wish you both all the best for the future and know that you are always welcome back for a session if you ever head back to sunny Swansea in the future. Take care of yourselves guys:)

Todays CFS Chipper Sessions
5.30-6.30pm
6.30-7.30pm
7.30-8.30pm

Todays chipper is a version of ‘Larry Bird’ from Outlaw.

Warm up/dynamic stretch

60 KB Swings 24/16kg
50 Burpees
40 Pullups
30 OHS 35/20
20 KB Push Jerks 24/16
10 Muscle-Ups
100′ OH Walking Lunges 20/10

Scaling for muscle ups = 2 ring/box dips & 2 pull ups for each muscle up

Cool down/stretch

Workout 20/06/12

admin — Wed, 20 Jun 2012 14:32:32 +0000

Anyone fancy a “kick your own height” off tonight? Take a few pointers from Dave Lee Roth!

Today at CFS

CFS Open Open Gym: 5.30-6.30pm

CFS Cross Train: 6.30-7.30pm
Warm up/dynamic stretch

Power Development
On the m for 6m perform the following complex @80% of 1rm push press
Front squat 1.5 reps
Push press
Press out

Ensure perfect technique on each movement, you have a whole minute to perform the complex so concentrate on form and try and improve on each set.

Conditioning
5 rounds (rest approx 30sec after each round)
100m sprint
18 press up
9 kb swing

The sprint is 100% effort everytime. Kb swings perfectly vertical with arms locked out, if arms are bent at all there will be 1 burpee penalty for each bent arm rep!

Cool down/stretch

CFS Ladies only Func Fitness: 7.45-8.30pm
3 cheeky amraps in store tonight ladies so get ready to hit it hard!

Workout 19/06/12

admin — Tue, 19 Jun 2012 10:24:00 +0000

I’ve been noticing a few of your squat techniques have been getting a little sloppy lately. Watch the video above and take in all the pointers. We will be spending a bit more time on hip, quad and ankle mobility to improve all of our (me included) movement patterns. Obviously we all want to squat more but don’t rush, it is pointless piling the weight on and getting lazy with form. Learn to do the common, uncommonly well. Be graceful.

Today at CFS

Open gym: 2.30-6.30pm
Coach Jordan on hand to help

CFS Functional Fitness:
6.30-7.30pm
7.30-8.30pm

Warm up/dynamic stretch

10 rounds of
2 HSPU
2 strict pull up
400m run
10 rounds of
3 box jumps
3 goblet squat
400m run
10 rounds of
4 T2B
4 back extension

Cool down/stretch

Workouts 18/06/12

admin — Mon, 18 Jun 2012 13:44:27 +0000

The Great Welsh Kilt Run – Rearranged for Saturday 23rd June 2012
Meet at Tesco store, Oystermouth Rd, Swansea (Quadrant side) for 9.30pm, run to begin at 10am

This 6K event takes place on Swansea Promenade in support of The Hartson Foundation and sponsored by Wales Tartan Centre and CFS…. Mr John Hartson himself will hopefully be there in his Welsh Cilt taking part in the run.

This annual event is open to all, male and female, girls and boys, with just two rules to consider, you have to wear a Kilt and you have to make a minimum charitable donation of £10 (payable yourself or through sponsorship). Prize available for person with the most sponsorship.

Sponsorship forms are downloadable below, or you request one by post by emailing tony@formal-hire.com

This is event is planned as a fun day, you can walk the 6K if you wish, but please wear a Kilt (any kilt) in support of our chosen charities for 2012! Welsh Cilts available from Wales Tartan Centre, all proceeds to charity.

www.welsh-tartan.com/userfiles/file/GreatWelshKiltRunSponsorForm.pdf

Today at CFS

CFS Open Gym: 5.30-6.30pm

CFS Functional Fitness: 6.30-7.30pm
Warm up/dynamic stretch

In pairs:
7m amrap
KB carry 100m
sit ups/burpees

2m rest

7m amrap
Sandbag + 1 KB carry 100m
Pull up/ball slam

2m rest

7m amrap
Sandbag + 2 KB carry 100m
Wall ball/press up

Cool down/stretch

Format will be explained on the night
CFS Cross Train: 7.30-8.30pm
Warm up/dynamic stretch

Strength
Back squat 3,3,3,3,3

Conditioning
In an 8m window perform the following Ladder. Score is number of deadlifts you reach within the time limit
1 deadlift @bodyweight
5 burpees over bar
2 deadlift
5 burpees over bar
3 deadlift
5 burpees over bar….etc

Cool down/stretch

WOD 15/06/12

admin — Fri, 15 Jun 2012 11:39:00 +0000

Carnage in last nights chipper, particularly enjoyed Robs huge ‘F-bomb’ shout on his first snatch attempt. Here we have some post wod banter with Owen discussing the merits of ditching the sleeves. Big mention to Danielle who showed her mong strength getting a 90k deadlift, strong stuff indeed Ms Williams.

Today at CFS

CFS open Gym: 5.30-6.30pm

CFS Cross Train: 6.30-7.30pm
Warm up/dynamic stretch

Power Development
7m ascending ladder
1 weighted pull up
1 HSPU
2 weighted pull up
2 HSPU…..

When you can no longer perform the weighted pull up reps drop back to the start of the ladder, when weighted pull ups become too difficult go to strict

Conditioning
We will spend some time coaching the turkish get up then attempt max reps on each arm.

Cool down/stretch

CFS Chipper 14/06/12

admin — Thu, 14 Jun 2012 10:46:22 +0000

20 ladies hitting the workout last night. Ball slams, burpees, kb squats and loaded carries were the order of the day. Just remember this isn’t just any ‘cardio’ session, correct movement patterns are vital both for physical improvement and injury prevention.
Reckon a few of you could have gone heavier with the carries. You are far stronger than you think you are!

Todays CFS Chipper
5.30-6.30pm
6.30-7.30pm
7.30-8.30pm

In a 30m window in pairs complete the following:

‘Karen’
150 wall balls (1 work 1 rest)
At the top of each minute perform 1 OHS 50/35
800m run
100 T2B (1 work 1 rest)
At the top of each minute perform 1 OHS 50/35

In remaining time amrap (1 work 1 rest)
5 press up
10 dbl under

As always scaled versions will be available

Cool down/stretch

WODS 13/06/12

admin — Wed, 13 Jun 2012 11:03:25 +0000

Last nights 6.30 crew getting busy with the kb complex. Hope your forearms aren’t too sore today;) Been working on new logos for the name change, hoping to get it finalised in the next few weeks. All will be revealed soon, stage 1 of the many exciting things we have planned.

Today at CFS

CFS Open Gym: 5.30-6.30pm

CFS Cross Train: 6.30-7.30pm
Warm up/dynamic stretch

Power Development
On the m for 6m (use 70% of 1rm jerk)
Hang power clean
Full clean
Push press
Push jerk

Rest

Conditioning
400m run
21 deadlift 80/60
21 press up
400m run
15 deadlift 80/60
15 press up
400m run
9 deadlift
9 press up

Cool down/stretch

CFS Ladies Func Fitness: 7.45-8.30pm
Tonight we will be doing a version of Mondays functional session.
KB swings, ball slams and a few other things to look forward to;)

WOD 12/06/12

admin — Tue, 12 Jun 2012 11:07:30 +0000

Last nights 7.30 crew getting busy with the kb squat band sprint combo.

Today at CFS

CFS Open Gym: 2.30-6.30pm
Coach Jordan on hand

CFS Functional Fitness: 6.30-7.30pm & 7.30-8.30pm
Warm up/dynamic stretch

20kb swings
200m run
20kb swings
10 1 arm swings (each arm)
50 dbl unders or 100 singles
20 kb swings
10 1 arm swings (each arm)
10 kb snatch (each arm)
200m run
20 kb swings
10 1 arm swings (each arm)
10 kb snatch (each arm)
10 kb clean and press (each arm)

If the kb touches the floor during each complex immediately perform 10 flutter kicks

Use a kb that allows you to go fast without form degredation. We will be spending 10m on snatch,clean and 1 arm swing techniques before starting the workout.

Cool down/strtech

WODS 11/06/12

admin — Mon, 11 Jun 2012 11:33:50 +0000

Great weekend spent on KBT/BWLA strength and Conditioning Course. Equalled my snatch pb and got a new deadlift pb. Got beasted yesterday with some tough kb complexes and a tough circuit. Some good new techniques and assistance lifts were learnt so expect to see some new movements in future programming. It was good to hear that the instructors were impressed with myself, Rob and Ian when we had a 1 on 1 with them at the end of the course. Looking forward to the level 2 next.

Today at CFS

CFS open Gym: 5.30-6.30pm

CFS Cross Train: 6.30-7.30pm
Warm up/dynamic stretch

Strength
Clean pull 3,3,3,3,3

Conditioning
4 rounds of:
8 kb front squat (alternate left and right between rounds)
20m resistance sprint

rest

In pairs:
100 sledgehammer strikes (between you)
3 burpees every 30sec
Cool down/stretch

CFS Functional Fitness: 7.30-8.30pm
Warm up/dynamic stretch

20m amrap
3 strict pull up
5 box jump
7 press up
9 kb swing

Cool down/stretch

WOD 08/06/12

admin — Fri, 08 Jun 2012 11:19:41 +0000

Great chipper last night, great teamwork going on and some new faces showing that they are made of stern stuff.

Remember no sessions this wknd as coaches are off on a lifting/kettlebell course. Ladies sat morning class is on tonight @7.30pm.

Today at CFS

CFS Open Gym: 5.30-6.30pm

CFS Cross Train: 6.30-7.30pm
Warm up/dynamic stretch

Power development
5m amrap
2 HPC @90% bw
20m bear crawl

3m rest

Conditioning
10 rounds
2 ’50 Cent’
7 plyo press up

1 ’50 Cent’ = squat clean, lunge left, lunge right, push press

Cool down/stretch

CFS Ladies Functional Fitness: 7.30-8.30pm
Bit of tabata tonight ladies with a few other things thrown in for good measure:)

CFS Chipper 07/06/12

admin — Thu, 07 Jun 2012 12:43:43 +0000

Todays Chipper Sessions:
5.30-6.30pm
6.30-7.30pm
7.30-8.30pm

Warm up/dynamic stretch

In pairs complete the following:
200m fireman carry (100m each)
50 HSPU between you
Whilst partner A performs HSPU partner B performs deadlifts @90/65
200m partner carry + 1 KB (100m each)
10 rounds of Cindy between you.
100 dbl unders between you.
50 T2B between you
Whilst partner A performs T2B partner B performs deadlifts @90/65
200m partner carry + 1KB + sandbag (100m each)

1 work 1 rest at each station, partition the 50 reps and double unders as you wish.

Cool down/stretch

As always, scaled options will also be available

WOD 06/06/12

admin — Wed, 06 Jun 2012 10:39:13 +0000

Hope we all ahd a great bank holiday. Great atmosphere at the gym yesterday, that workout was just what I needed after a week of moving house. All settled in and back to normal now.

Opened up the suggestion box so thanks to all those for your constructive criticisms and ideas. A few of the suggestions weren’t quite so helpful (I think I can guess who these were from);). We will be taking all these on board and making some exciting changes over the next few months to give everyone the best possible experience at CFS.

IMPORTANT NOTICE
The gym will be closed this coming weekend (9th and 10th) as all coaches are on a 2 day strength and conditioning certification course. The sat morning ladies class will be held on friday at 7.30, I’ll speak to everyone tonight about that.

Today at CFS

CFS Open Gym:
5.30-6.30pm

CFS Cross Train:
6.30-7.30pm
Warm up/dynamic stretch

Power development
On the m for 6m perfrom the following complex @70% of 1rm jerk
Tempo deadlift
Hang power clean
Tempo full clean
Jerk

Conditioning
7 min AMRAP:
7 Press Ups
7 Front Squats 60/40
7 Box Jumps 30/24
As soon as you finish the amrap 3 attempts at max rep dbl under

Cool down/stretch

CFS Ladies Functional Fitness: 7.45-8.30pm
We will be doing a version of the workout we did yesterday with a few amendments to the movements. All will be revealed later;)

WOD 25/05/11

admin — Fri, 25 May 2012 10:18:04 +0000

Dai getting busy with his laying down version of YMCA at the end of last nights chipper. It was a monster of a workout and a great atmosphere. The double unders at the end were the icing on the cake.

Today at CFS

CFS Open Gym: 5.30-6.30pm

CFS Cross Train: 6.30-7.30pm
Warm up/dynamic stretch

Power Development
7m amrap
5 push press @70% BW
5 strict pull ups

5m rest

Conditioning
2 rounds
400m run
rest for length of time it took
400m KB suitcase carry
rest for as long as it took

Cool down/stretch

Remember guys hydration is vital in this weather so make sure you are drinking water throughout the session.

CFS Chipper 24/05/12

admin — Thu, 24 May 2012 11:59:37 +0000

Todays chipper is gonna feel tougher simply due to the delightful weather we have been blessed with. Make sure you stay hydrated before, during and after as you will be losing a lot of fluid throughout. I’m suspecting there might even be a few tops off this evening:)

Today at CFS

CFS Chipper Sessions
5.30-6.30pm
6.30-7.30pm
7.30-8.30pm

Warm up/dynamic stretch

5 rounds
3 deadlift @150% bodyweight
6 burpee
9 pull up
then
400m run
5 rounds
3 GTOH 70/50
6 burpee
9 box jump 24/20
Straight into
200 dbl under/400 single under
Each time you break in skipping perform 10 sit up

Cool down/stretch

There will be scaled versions available for those who have not yet perfected their techniques.

WOD 23/05/12

admin — Wed, 23 May 2012 10:22:17 +0000

Gotta love this weather, perfect for getting down and dirty with the prowler last night. Hope everyones legs are feeling ok today;)

Just want to take this opportunity to wish Steve best of luck as he heads over to Copenhagen tomorrow to compete in the Crossfit Games European Regionals. Fly the Welsh flag with pride Steve and enjoy yourself. All your fellow CFS peeps are behind you.

Today at CFS

CFS Open Gym: 5.30-6.30pm

CFS Cross Train: 6.30-7.30pm
Warm up/dynamic stretch

Power development
On the m for 6m perform the following complex @65% of 1rm jerk:
Hang power clean
Front squat 1.5 reps
Push press
Press out

For those whos legs are feeling a bit precious after last nights session go a bit lighter.

Conditioning
Pefrom 100 perfect press ups

At the top of every minute perform 1 power clean 70/50

Cool down/stretch

CFS Ladies Functional Fitness: 7.45-8.30pm
Think we should get outside in the sun tonight ladies, be rude not to.
Get some much needed vitamin D:) Functional movements aplenty.

WOD 22/05/12

admin — Tue, 22 May 2012 10:33:52 +0000

A welcome return of the big hot orange thing in the sky that makes us all a bit happier and sweatier. Remember everyone the suggestion box is at the gym for anyones ideas or criticisms (constructive of course) on how we can improve our services to you all. We’ve got some plans which we will start implementing as soon as I have moved house and got settled.

Today at CFS

CFS open Gym: 2.30-6.30pm
Coach Jordan on hand to help

CFS Functional Fitness: 6.30-7.30pm & 7.30-8.30pm
Warm up/dynamic stretch

21-15-9
KB swing
Lateral ball slam
After each set take your KB on a 100m rack walk

rest

3 rounds
7 press up
50m prowler sprint 80/60

Make sure you explode from your last press up straight into the prowler sprint, rest appropriately between each set. Maximal effort sprint.

Cool down/stretch

WODS 21/05/12

admin — Mon, 21 May 2012 11:52:19 +0000

I strongly recommend giving the wodcast guys a listen. Genuinly interesting opinions on the wacky world of all things Crossfit and pretty funny too. Free to download, click the image above to take you to the download page.

Today at CFS

CFS Open Gym: 5.30-6.30pm

CFS Functional Fitness: 6.30-7.30pm
Warm up/dynamic stretch

10 burpees on the minute for 5m
1m rest
10 kb swings on the minute for 5m
1m rest
10 KB cleans on the minute for 5m (5 each arm)
1m rest
10 box jumps on the minute for 5m

This workout is all about short bursts of high intensity so hit each set of reps like your life depended on it. If you aren’t sweating by the end, you didn’t go hard enough;) Remember no rebounding on the box jumps, step down.

Cool down/stretch

CFS Cross Train: 7.30-8.30pm
Warm up/dynamic stretch

Strength
Back squat 5×5

Conditioning
5 rounds
3 squat clean thruster 60/40
5 HSPU
7 T2B
100m sprint

Cool down/stretch

WOD 18/05/12

admin — Fri, 18 May 2012 13:51:08 +0000

I know a few of you have problems with the rack position due to wrist flexibility so here is a neat little stretch to help improve your mobility. Add this stretch to your warm up and you will see improvements, just make sure you do it!

Today at CFS

CFS Open Gym: 5.30-6.30pm

CFS Cross Train: 6.30-7.30pm
Warm up/dynamic stretch

Power Development
Perform the following complex on the m for 6m.
Use 65% of your 1rm front squat, concentrate on speed and explosiveness.

Tempo Deadlift*
Hang power clean
Squat clean
Jerk

*Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin. Thanks to Outlaw Crossfit for the explanation

Conditioning
3 rounds
400m run
5 hang power snatch 40/25
20 press up
40m bear crawl

Cool down/stretch

CFS Intro Course: 7.30-8.30pm

Chipper 17/05/12

admin — Thu, 17 May 2012 09:58:59 +0000

We will be putting a suggestion box in the gym tonight. We want CFS to be the best gym around and want you all to be proud to train here and your input is important to us. It is your gym so any ideas or criticisms can be put in the box, they will be anonymous, just a bit of paper with your thoughts. Comedy doodles will be accepted.

Todays CFS Chipper sessions
5.30-6.30pm
6.30-7.30pm
7.30-8.30pm

Todays chipper is a twist on an old ‘Painstorm’ WOD from 2008
In pairs complete the following for reps

Warm up/dynamic stretch

3 rounds

In 5:00
200M fireman carry followed by
Max Rep hang squat clean thruster/back rack thruster complex 40/25

Rest 2:00

In 5:00
200M baby carry
Max Reps Pull-ups

Carries are 100m each. Thrusters and pull ups are 1 work 1 rest.

Cool down/stretch

WODS 16/05/12

admin — Wed, 16 May 2012 12:41:55 +0000

Remember guys the Great Welsh Kilt Run on June 2nd. Lets have a good show and raise money for a great cause. Night out then afterwards, sponsorship forms at the gym. Got lots of things planned this year so spread the CFS gospel, post on facebook, photos and anything else. Be proud of where you train and what you have achieved. As we are proud to have you all train at CFS.

We are always happy to hear any feedback you have so let your voice be heard. Speak to Dan or Rob about anything you have on your minds:)

Today at CFS

CFS Open Gym: 5.30-6.30pm

CFS Cross Train: 6.30-7.30pm
Warm up/dynamic stretch

Power Development
On the minute for 6m perform the following complex use 65% of 1rm push jerk
Hang power clean
Push press
Front squat
Push jerk

Conditioning
3 rounds
20m deadlift carry @75% of 1rm deadlift
20 wallball
20m deadlift carry
20 ball slam

Cool down/stretch

CFS Ladies Functional Fitness: 7.45pm-8.30pm
Got some good movements planned for tonight ladies so be prepared to work hard. Your all getting stronger and fitter so lets ramp it up a bit:)

WOD 15/05/12

admin — Tue, 15 May 2012 10:40:01 +0000

New video from local brand skate Exist who I Used to design clothing for, super talented skaters.

Today at CFS

CFS Open Gym: 2.30-6.30pm
Coach Jordan on hand to get you stronger

CFS Functional Fitness: 6.30-7.30pm & 7.30-8.30pm
Warm up/dynamic stretch

In teams of 3 complete the following, 1 work 1 rest. Partition reps as you wish.
Work out the quickest most efficient way to complete this, there are many different ways to attack this, lets see which team is the most organised.

2 rounds
30 burpee
15 box jump 30/24
63 kb swing
15 box jump 30/24
36 pull up
15 box jump 30/24

Upon completing the 2 rounds immediately perform 30 sandbag GTOH between you 50/25

Cool down/stretch

WODS 14/05/12

admin — Mon, 14 May 2012 13:25:51 +0000

Had a great birthday wknd, out for a few boozy drinks with Wilf and Rob then a bit of cycling in the sun to fend off the hangover which wasn’t too bad due to sticking to gin and tonics all night (believe me it works). Back to business this week.

Today at CFS

CFS Open Gym: 5.30-6.30pm

CFS Functional fitness: 6.30-7.30pm
Warm up/dynamic stretch

5 rounds
100m sprint
100m suitcase carry
rest approx 30 sec after each round

2m rest

5 rounds
10 shoulder to shoulder press up
10 kb clean (each arm)
10 kb rack squat (each arm)

Cool down/stretch

CFS Cross Train: 7.30-8.30pm
Warm up/dynamic stretch

Power development
Clean pull
5×5 @120% of 1rm clean

Conditioning
4m ladder
1 hang power clean @65% bodyweight
1 c2b pull up
2 hang power clean
2 c2b pull up
then 3…etc

90sec rest

4m ladder
1 push jerk @75% bodyweight
1 c2b pull up
2 push jerk
2 c2b pull up
then 3…etc

Cool down/stretch

WOD 11/05/12

admin — Fri, 11 May 2012 12:22:08 +0000

You have options with todays workouts. Those who smashed through last nights chipper which on paper didn’t really look like one but definately was. CF Total is on the board for those feeling strong today, it’ll be around until next monday as next week we are starting a new strength/power cycle so make a note of your current CF total as we will be visiting it again in about 9 weeks.

Also the coasteering this wknd has been postponed until later in the summer (when the weather is hopefully better).

Today at CFS

CFS Open Gym: 5.30-6.30pm

CFS Cross Train: 6.30-7.30pm
Warm up/dynamic stretch

Option 1
CF Total
3 attempts to reach your 1rm in each lift
Back squat
Shoulder press
Deadlift

Make sure you warm up sufficiently before attempting your max efforts.

Option 2
Power development
5 rounds of the following complex rest 45secs between each set
Front squat 1.5 reps
Push press/press out

Use 60% of 1rm front squat

Conditioning
5 rounds
200m run
20 press up
100m sandbag carry
20 kb swing

Cool down/stretch

CFS Intro Course: 7.30-8.30pm
This months intro course starts tonight so lets welcome all newbies CFS style.

Chipper 10/05/12

admin — Thu, 10 May 2012 11:58:10 +0000

Just so you all know I’m looking at the Jackass crew to get some ideas for future chippers:)

Todays CFS Chipper sessions
5.30-6.30pm
6.30-7.30pm
7.30-8.30pm

Warm up/dynamic stretch

We’ll be spending 10m on the kettlebell snatch technique before the workout commences.

In pairs complete the following, 1 work 1 rest

60 med ball slams to partner (30 each)
30-24-14
Thruster/push press combo 50/35
C2B pull ups
Kb snatch 20/12
Burpee
60 med ball slams to partner (30 each)

Cool down/stretch

WOD 09/05/12

admin — Wed, 09 May 2012 11:08:02 +0000

YESSS! New Tenacious D album out next week. Guarantee this will be going on at the gym!!!

Today at CFS

CFS Open Gym: 5.30-6.30pm

CFS Cross Train: 6.30-7.30pm
Warm up/dynamic stretch

Power development
On the m for 5m perform the following complex using 60% of 1rm jerk or a weight that is heavy but allows you to keep perfect form. We are looking for speed and explosiveness with no form degredation.

Hang power clean
Push press
Full clean (power clean, front squat if your full clean isn’t there yet)
Push jerk

Conditioning
3m amrap
10 dbl under
10 wall ball
5 T2B

Rest for 1m then repeat for a total of 4 rounds

CFS Ladies Functional Fitness: 7.45-8.30pm £4 per session, all welcome
Some simple, functional movements in tonights session.
Remember I said simple…not easy! Hopefully you can all see how you are getting stronger and with ‘Deadlift Saturday’ realising that weights are good and vital to a achieve fit and healthy body.

WOD 08/05/12

admin — Tue, 08 May 2012 13:37:47 +0000

Hope everyone had a good bank holiday. Back to business this week. A new strength cycle will be starting next week concentrating on speed/explosiveness, we will be hitting CF total on Friday also so lets see if the numbers have gone up.

Today at CFS

CFS open gym: 2.30-6.30pm

CFS Functional Fitness: 6.30-7.30pm & 7.30-8.30pm
Warm up/dynamic stretch

6 rounds of:
10 burpees
10 box jumps (step down)
20 pushups
20 squats
50m overhead carry 20/10

Cool down/stretch

WOD 04/05/12

admin — Fri, 04 May 2012 13:43:23 +0000

No open gym this Sunday. Open gym bank holiday monday morning 10am-12pm.

Today at CFS

CFS Open Gym: 5.30-6.30pm

CFS Cross Train: 6.30-7.30pm
Warm up/dynamic stretch

Strength development
Push jerk
10 reps
5 + 10k
3 + 10k
2 @90% of 1rm

5m rest

Conditioning
3m amrap
3 Hang power clean
3 front squat
3 strict pull up

Rest 90s and repeat for 3 rounds
Use 65% of 1rm Hang power clean

Cool down/stretch

Chipper 03/05/12

admin — Thu, 03 May 2012 12:08:51 +0000

Great session last night, I think the little bit of mobility work before the overhead squats helped when it came to the lifts. Ladies class was busy with lots of different loaded carries finishing off with a prowler relay in teams, noticed a little bit of friendly competitiveness creeping in too:)

Whilst browsing the web, stumbled accross our old forum from when we started doing all this back in 2008. Well worth a read, particularly for the ridiculous banter. Nice to see how far we have come (and that we still haven’t really grown up).

Old CFS Forum

Login using my old details to see all the topics:
Username: Dan s
Password: sp1dee

Today at CFS

CFS Chipper Sessions:
5.60-6.30pm
6.30-7.30pm
7.30-8.30pm

Chipper
Warm up/dynamic stretch

“Lifts and Ladders”
1 deadlift
10 dbl under
2 deadlifts
10 dbl under
3 deadlifts
10 dbl under….continue up to 10 deadlifts
800m run
1 gtoh
10 dbl under
2 gtoh
10 dbl under
3 gtoh
10 dbl under….continue up to 10 gtoh

Deadlift weight is 100/70
GTOH weight is 50/30

Cool down/stretch

WOD 02/05/12

admin — Wed, 02 May 2012 14:10:20 +0000

Apologies for late post today guys.

Tough session last night, pat on the back to those who managed the overhead walks with the 50k sandbag, significantly harder than with a barbell.

Today at CFS

CFS Open Gym: 5.30-6.30pm

CFS Cross Train: 6.30-7.30pm
Warm up/dynamic stretch

Strength development
Overhead squat
10 reps
5 + 10k
3 + 10k
2 @90% of 1rm

5m rest

Conditioning
12m amrap
5 power clean 60/40
2 rounds of cindy

Cool down/stretch

CFS Ladies Functional Fitness: 7.45-8.30pm All welcome £4 per session
Some functional shenanigans tonight ladies, time to introduce you all to the sandbags.
Remember it isn’t all about cardio, we want you to get strong too. Here is a nice post that explains why strength training is imperative for those who wish to lose weight and keep it off.

Strength training for weight loss

Constantly chasing PB’s

admin — Tue, 01 May 2012 12:20:54 +0000

We all know how amazing it is to PB on a lift, that feeling of accomplishment you get from getting that weight that you could hardly move 6 months ago to where you want. It takes guts determination and practice,practice, practice.

The problem is that guys and girls who get into the type of training we do will consistently PB on lifts for the first 6 months to a year as their techniques rapidly improve but will inevitably hit a plateau and that is where the doubts creep in. Like Dan John says “Everything works…..for a time”

So why then does a weight you shifted for 5 reps last week feel so damn heavy today? You begin to question yourself, your training programme, your diet, the list goes on. Here is a link to an excellent post from Aimee Anaya everett from Catalyst Athletics on the ever elusive PB’s.

Where have all the PB’s gone?

WOD 01/05/12

admin — Tue, 01 May 2012 11:37:49 +0000

Pinch, punch first of the month and all that. Got a busy month coming up. If you’ve got your name down for the coasteering on May 13 we need your £30 by May 8, should be a reet laugh so get involved. Also the Kilt run is gaining some significant press, Tesco are now getting involved and helping out so it would be great to see everyone down for this, add your names to the sheet at the gym and lets raise some serious cash for John Hartsons charity, also good excuse for the guys to get a skirt on:)

Today at CFS

CFS Open Gym: 2.30-6.30pm

CFS Functional Fitness: 6.30-7.30pm & 7.30-8.30pm
Warm up/dynamic stretch

In Pairs complete 2 rounds for time
30 partner squats
Partner A 40m sandbag overhead carry
Partner B press ups (then swap)
30 dbl under (each, 1 work 1 rest)
Partner A 40m sandbag baby carry
Parner B pull ups (then swap)
30 mountain climber (each, 1 work 1 rest)
Partner A sandbag 200m shoulder carry
Partner B kb swing (then swap)

Sandbag weights are 50/25. Keep the carries quick and the movement intensity high

Cool down/stretch

WODS 30/04/12

admin — Mon, 30 Apr 2012 14:32:45 +0000

Strength baby, don’t become a met(h)con addict.

Today at CFS

CFS Open Gym: 5.30-6.30pm

CFS Functional Fitness: 6.30-7.30pm
Warm up/dynamic stretch

In pairs
Running Frandbag
42 sandbag thruster 50/25
42 pull up
400m run with sand bag
30 sandbag thruster 50/25
30 pull up
400m run with sand bag
18 sandbag thruster 50/25
18 pull up

All reps are between you, 1 work 1 rest, partition as you wish between you. 400m run together

Cool down/stretch

CFS Cross Train: 7.30-8.30pm
Warm up/dynamic stretch

Strength development
Back squat
10 reps
5 + 10k
3 + 10k
2 @90% of 1rm

5m rest

Conditioning:
5 rounds:
3 hspu
3 strict pull up
2 hspu
2 strict pull up
1 hspu
1 strict pull up
20m sandbag baby carry 50/25
20m partner drag

Cool down/stretch

WOD 27/04/12

admin — Fri, 27 Apr 2012 10:41:21 +0000

Hope everyone who partook in last nights squat/burpee marathon is feeling suitably smashed. What a workout, took every ounce of effort to push through it. Our new intro course starting tonight at 7.30pm has plenty of new faces, so once they migrate to normal classes make sure you make them all feel welcome and part of the CFS family.

Today at CFS

CFS Open Gym: 5.30-6.30pm

CFS Cross Train: 6.30-7.30pm
Warm up/dynamic stretch

Strength Development
Strict press
10 reps
5 + 10k
3 + 10k
2 @90% of 1rm

5m rest

Conditioning:
30-20-10
Kettlebell swing 24/16
200m suitcase walk between each set

*Each time the kettlebell touches the floor perform 5 strict pull ups

Cool down/stretch

Chipper 26/04/12

admin — Thu, 26 Apr 2012 10:05:00 +0000

After last weeks multi movement chipper, this weeks concentrates on 2 of our favourites…squats and burpees

Todays CFS Chipper sessions
5.30-6.30pm
6.30-7.30pm
7.30-8.30pm

Todays Chipper
Warm up/dynamic stretch

In groups of 3 (pref around the same bodyweight)
In a 30m window perform 225 bodyweight back squats between you using just one barbell.

At the top of each minute all of you perform 5 burpees.

Partition the squats anyway you like.
If you complete the squats within the time limit, continue with burpees until time is up

Score is time all squats completed and total amount of burpees
Scale weight as needed.

Cool down/stretch/try and walk to car

WOD 25/04/12

admin — Wed, 25 Apr 2012 09:51:39 +0000

Something was in the air at CFS last night. You could tell as soon as you entered the gym. Bunch of guys working hard in open gym, Dan and soph wandered in then stating ‘we’re just gonna work on technique, both then proceeded to hit PB’s, soph hit a 62.5k power clean, Dan 100k power clean. Then later on at the 7.30 session the guys hit the ‘Fight Gone Bad’ style circuit hard and post wod Alyn had a go at a muscle up and MADE IT!!!!

Alyn has been working hard and had a date of June 11th (his 30th birthday) to make one. What makes this more amazing is the fact that Alyn joined us around 2.5 years ago at a bodyweight of nearly 20 stone, he could barely do a press up and couldn’t run more than 100 yds. Through his hard work and determination he is now just over 16 stone, can perform 20+ pull ups, his olympic lifting is bang on and even though he may not be quite as fast as the leaner guys he never, ever gives up. He is an example to everyone else that once you set yourself a goal do not stop until you achieve it plus enjoy the journey. Congrats Al, couldn’t be happier for you.

Today at CFS

CFS Open Gym: 5.30-6.30pm

CFS Cross Train: 6.30-7.30pm
Warm up/dynamic stretch

Strength Development
Deadlift
10 reps
5 + 10k
3 + 10k
2 @90% of 1rm

5m rest

Conditioning
10m amrap
30 dbl under
10 kb swing 24/16
10 press up

Cool down/stretch

CFS Ladies Functional Fitness: 7.45-8.30pm
The weather is miserable, so lets release some serotonin. “A comprehensive review of the relation between exercise and mood concluded that antidepressant and anxiolytic effects have been clearly demonstrated”. (Department of Clinical Psychology, University of Liverpool)

Fit and strong = better quality of life

WOD 24/04/12

admin — Tue, 24 Apr 2012 10:18:19 +0000

Good fun last night, loads of iron being thrown about in open gym. Allison inventing some new noises whilst performing the sandbag shouldering and Alyn getting so close to his first muscle up it was a crime that he didn’t make one.

Today at CFS

CFS Open Gym: 2.30-6.30pm
Jordan won’t be there today so Sean will be covering the session.

CFS Functional Fitness: 6.30-7.30pm and 7.30-8.30pm
Warm up/dynamic stretch

Today is a ‘Fight Gone Bad’ style workout in teams, the row is the timer.

3 rounds
In teams of 3

600m Row (200m each)
Sandbag shoulder press (50/25)
Goblet squat (24/16)
Burpee
Sledgehammer strikes

1m rest between rounds
The row is the timer, once row is finished teams rotate exercises. 1 work 2 rest on each station.

Make sure the row is an all out 100% effort sprint.

Do not drop the sandbags from overhead, burpee penalties will be dished out;)

Cool down/stretch

WODS 23/04/12

admin — Mon, 23 Apr 2012 12:52:54 +0000

Always used to watch worlds strongest man even as a nipper in the 1980′s. Strength is good!

We’ve got a busy month coming up, new intro course starting friday. Fun comp at SA1 on 12 May and Coasteering on 13 May (get your names down for this, list is up on the board at the gym. Should be a right laugh).

Today at CFS

CFS Open Gym: 5.30-6.30pm

CFS Cross Train: 6.30-7.30pm
Warm up/dynamic stretch

5 rounds for time
30 dbl under
20 press up
10 pull up

5m rest

20 sandbag shoulder to shoulder 50/25 (1L, 1R = 1 rep)

Cool down/stretch

CFS Cross Train: 7.30-8.30pm
Warm up/dynamic stretch

Strength Development
Hang power clean
10 reps
5 + 10k
3 + 10k
2 @90% of 1rm

5m rest

Conditioning
5 rounds
3 squat clean thruster 60/40
7 press up
9 T2B

Cool down/stretch

WOD 20/04/12

admin — Fri, 20 Apr 2012 12:10:10 +0000

Another great post from strength and conditioning guru Dan John:

“I spend a lot of time talking people off the ledge who think that every workout, every day, every year, should be defending Sparta against the Persians. I’m a strong believer that, for the bulk of your time, you need to just be sure to take care of the basics”.
(click here to read the full article)
Today at CFS

CFS Open Gym: 5.30-6.30pm

CFS Cross Train: 6.30-7.30pm
Warm up/dynamic stretch

Strength
Push press
10 reps
5 + 10k
3 + 10k
2 @90% of 1rm

Work backwards from your 2 reps so your 10 reps will be 30k lighter.

5m rest

Conditioning:
10-1
Clapping press up
1-10
Strict Pull ups

Perfrom 10 clapping press ups, 1 strict pull up, 9 press ups, 2 strict pull ups etc….

Cool down/stretch

CFS Chipper 19/04/12

admin — Thu, 19 Apr 2012 10:44:44 +0000

Todays chipper is a testing a combination of push, pulls and squats. If you aren’t completely confident with the overhead squats, scale weight or if technique isn’t up to scratch sub for front squats.

CFS Chipper sessions: 5.30,6.30 and 7.30pm
Warm up/dynamic stretch

Chipper
400m run
50 Hang power clean 30/20
25 press up
400m run
50 push press 30/20
25 pull up
400m run
50 OHS 30/20
25 T2B
400m run
max rep thruster 30/20

*Ensure hips are fully open on EVERY clean, push press and OHS

Score is total amount of thrusters. 30m cut off

Cool down/stretch

WOD 18/04/12

admin — Wed, 18 Apr 2012 12:44:21 +0000

Today at CFS

CFS Open Gym: 5.30-6.30pm

CFS Cross Train: 6.30-7.30pm
Warm up/dynamic stretch

Strength development:
Power clean
10 reps
5 + 10k
3 + 10k
2 @90% of 1rm

5m rest

Conditioning
7 rounds
7 box jump
7 kb swing
7 front squat 50/30

Cool down/stretch

CFS Ladies Functional Fitness: 7.30-8.30pm

After warming up we are going to spend 15m or so perfecting your kb swings then a high intensity 10m workout will follow. Time to start pushing yourselves a bit harder:)

WOD 17/04/12

admin — Tue, 17 Apr 2012 10:01:37 +0000

Today at CFS

CFS Open Gym: 2.30-5.30pm

CFS Functional Fitness: 6.30-7.30 & 7.30-8.30pm
Warm up/dynamic stretch

Team running ‘Angie’
In pairs complete the following

100 pull ups (between you)
400m run
100 press ups (between you)
400m run
100 sit up (between you)
400m run
100 squat (between you)

Partition the reps any way you wish, 1 work, 1 rest. Perform the runs together.

Cool down/stretch

WOD 16/04/12

admin — Mon, 16 Apr 2012 13:56:15 +0000

Today at CFS

CFS Open Gym: 5.30-6.30pm

CFS Functional Fitness: 6.30-7.30pm
In pairs
50 dbl unders
200m suitcase carry
50 dbl unders
200m plate carry
50 dbl unders
200m kb rack carry
50 dbl unders
200m pinch grip carry 10/5

100 burpee (between you)

Partner A performs dbl unders whilst team mate performs loaded carry then swap. Once all rounds have been completed then perform 100 burpees between you as fast as you can, partitioned anyway you like.

CFS Cross Train: 7.30-8.30pm
Warm up/dynamic stretch

Strength Development

Front squat
10 reps
5 + 10k
3 + 10k
2 @90% or 1rm

Work out your 90% then work the weights backwards to your start weight.

Conditioning
5 rounds
Resistance sprint length of gym
10 kb swing
Bear crawl length of gym

Cool down/stretch

WOD 13/04/12

admin — Fri, 13 Apr 2012 12:14:01 +0000

Hope everyone who battled through yesterdays chipper isn’t feeling the aftermath too much today.
We have 3 nice new olympic bars in the gym. Please look after them and they will repay you with hulk like strength increases:)

Today at CFS

CFS Open Gym: 5.30-6.30pm

CFS Cross Train: 6.30-7.30pm
Warm up/dynamic stretch

Strength
Push jerk
10 10k less than 5 reps
5 10k less than 3 reps
3 10k less than 2 reps
2 @90% of 1rm

You need to work out what you will be lifting for the 2 reps and work backwards to your starting weight.
This is why it is important to keep a journal of weights lifted.

Conditioning
10m amrap
10 Burpees
10 hang power clean*

Make sure EVERY clean is finished in full rack position with elbows high, bar racked on shoulders and hips fully open.

Cool down/stretch

CFS Chipper 12/04/12

admin — Thu, 12 Apr 2012 11:55:49 +0000

Best squat clean trousers on for todays chipper.
Heavy squat cleans, if your squat cleans are not quite up to scratch do a power clean followed by a front squat. Scale weight as needed. Bars may have to be shared so if needed pair up with someone who will be using the same weight. Enjoy!!!

Remember guys no open gym on Thursdays, it’s chipper day for all.

CFS Chipper sessions
5.30-6.30pm
6.30-7.30pm
7.30-8.30pm

Warm up/dynamic stretch

200m run followed by 1 full clean 70/45 5 strict pull ups, 7 kb swings
200m run followed by 2 full clean then 5 strict pull ups, 7 kb swings
200m run followed by 3 full clean then 5 strict pull ups, 7 kb swings
200m run followed by 4 full clean then 5 strict pull ups, 7 kb swings
200m run followed by 5 full clean then 5 strict pull ups, 7 kb swings
200m run followed by 6 full clean then 5 strict pull ups, 7 kb swings
200m run followed by 7 full clean then 5 strict pull ups, 7 kb swings
200m run followed by 8 full clean then 5 strict pull ups, 7 kb swings
200m run followed by 9 full clean then 5 strict pull ups, 7 kb swings
200m run followed by 10 full clean then 5 strict pull ups and 7 kb swings

Cool down/stretch and discuss what your having for tea:)

WOD 11/04/12

admin — Wed, 11 Apr 2012 11:32:29 +0000

“Deadlifts are quite possibly the best exercise for enhancing rate of force development (RFD)—also known as explosive strength. This refers to how quickly you can develop tension in a muscle, and is obviously of tremendous importance to athletic success. Movements that are initiated from a dead-stop are superior methods of enhancing RFD” – Eric Cressey

Today at CFS

CFS Open Gym: 5.30-6.30pm

CFS Cross Train: 6.30-7.30pm
Warm up/dynamic stretch

Strength
For the next 3 weeks we will be repeating the last strength cycle but in reverse adding 5k to the lifts. E.g. if you finished last set of deadlifts on 120k, you now start on 125k

Deadlift
10 reps
5 reps (add 10k)
3 reps (add 10k)
2 reps (add 10k)

Conditioning
12-9-6
Floor press 60/35
T2b
200m suitcase walk after each set

Cool down/stretch

CFS Ladies Functional Fitness: 7.45-8.30pm
You’ll all be glad to hear there are no lunges tonight:) Time to up the anti with some heavier kb swings mixed in with pull ups, press ups and squats. The swings will be lower reps with a heavier kb, lets test ourselves.

WOD 10/04/12

admin — Tue, 10 Apr 2012 11:17:08 +0000

Hope everyone enjoyed the bank holiday weekend. Great turnout for yesterday mornings pairs ‘Grindy’. Heres a few photos from last weeks chipper. Top work by all, great to see Emma from our friends at 365 who came down for a session and smashed it. Best of luck at regionals Emma, we’re all rooting for you.

Today at CFS

CFS Open Gym: 5.30-6.30pm

CFS Functional Fitness: 6.30-7.30pm and 7.30-8.30pm
Warm up/dynamic stretch

20m amrap:
200m run
max rep pull up
200m run
max rep press up

As soon as you come off the bar go straight out on run.
You can rest at top of press up but as soon as you cannot perform any more go straight out on run.
Score total amount of reps.

Cool down/stretch

Easter Monday WOD

admin — Sun, 08 Apr 2012 13:33:15 +0000

Happy Eggday everyone.
Nice early post for tomorrows bank holiday session. 10am-midday, a nice team wod to start the day. Come get some!

Warm up/dynamic stretch

Eggday Team ‘Grindy’

In teams of 4 (pref 2 girls 2 guys):
10 rounds of Cindy between you (2 work, 2 rest)
30 GTOH between you 60/35 (2 work 2 rest)
10 rounds of Cindy
30 GTOH

Cool down/stretch

CFS Chipper 05/04/12

admin — Wed, 04 Apr 2012 15:01:17 +0000

Early post for tomorrows chipper to get you all excited.

Remember everyone, there is no longer open gym on Thursdays. Chipper sessions are 5.30, 6.30 and 7.30pm. Please make sure you arrive on time as there will be group warm ups to prepare for the workout. Also be great if everyone didn’t all turn up at 5.30, spread it out a little:)

This week we have a welcome return of ’50 Cent’

Warm up/dynamic stretch

In pairs
10 rounds of 50 Cent each (sharing a bar, 1 rep each at a time)
400m run
10 rounds of 50 Cent
200m plate carry 20/10
10 rounds of 50 Cent
100m sprint
10 rounds of 50 Cent
200m KB carry
10 rounds of 50 Cent
400m run

*1 rep of 50 Cent = squat clean, lunge left, lunge right, push press
** Rx weights are 50/35

For those who think a workout like this is beyond them remember all movements can be scaled and reps reduced. The best thing about workouts like this is pushing beyond what you believe your capabilities to be. There is no better feeling than completing a long hard workout especially as a team so please don’t avoid these sessions through fear or lack of confidence, have self belief and you will come out the other end a stronger person.

Easter Opening Hours

admin — Wed, 04 Apr 2012 11:32:08 +0000

CFS Opening Hours over Easter

Good Friday:
Open Gym: 10am-12pm

Sat:
Ladies Functional fitness 9-10am
Open gym: 10am-12pm

Easter Sun:
Closed due to scoffing massive amounts of eggs (both chocolate and chicken based)

Bank holiday monday:
Open Gym – 10am-12pm

WOD 04/03/12

admin — Wed, 04 Apr 2012 11:21:38 +0000

Why girls shouldn’t lift weights (original text from gubernatrix.com)

1. You might break a nail.
2. You could even bruise a male ego or two.
3. You’ll eat properly and still be able to lose fat. Work of the devil!
4. You’ll look more like an athlete and less like a runway model. Skeletal is sexy, right?
5. You’ll be able to lift heavy things without asking a man for help, thus upsetting the balance of the universe.
6. You will be seen in public without high heels.
7. You’ll grunt, sweat and feel sore. So unladylike!
8. You’ll be proud of your pert bum instead of being self conscious about it like a normal woman.
9. You’ll be more active and confident instead of sitting around looking pretty. What are you, some kind of feminist?
10. You’ll be stronger, leaner and sexier – and we all know where that can lead!
Today at CFS

CFS Open Gym: 5.30-6.30pm

CFS Cross Train: 6.30-7.30pm
Warm up/dynamic stretch

Strength
Hang power clean
2@90% of 1rm
3 reps 10k less
5 reps 10k less
10 reps 10k less

5m rest

Conditioning
On the minute for 12m
2 hang squat clean 60/40
5 comp press up

Cool down/ stretch

Ladies Functional Fitness: 7.45-8.30pm
Keeping it simple tonight with 2 movements in a variety of formats.
It’s gonna be simple….but not easy!

WOD 03/03/12

admin — Tue, 03 Apr 2012 10:50:20 +0000

One thing all my years of skating has taught me. You fail, you hurt yourself, you overcome and you do it over and over again. Never give up.

Today at CFS

CFS Open Gym: 2.30-5.30pm
Coach Jordan on hand to assist you in your strength and fitness endeavours

CFS Functional Fitness: 6.30-7.30pm & 7.30-8.30pm
Warm up/dynamic stretch

Bodyweight Fran xtra
21-15-9
Burpee box jumps 24/20
Gi Jane (burpee to pull up)

This is a tough one, there will be scaled versions. I know we don’t tend to make a big deal with times and stopwatches but on this occasion hit it hard and fast and log your time on the board.

Cool down/stretch

WODS 02/03/12

admin — Mon, 02 Apr 2012 13:00:38 +0000

As mentioned last week there are a few minor changes to the schedule at CFS, starting this week.
Check the new schedule on this site.

Thursday is now CFS Chipper Day, there will no longer be an open gym session at 5.30pm on Thursdays. It will be chipper sessions 5.30, 6.30 and 7.30pm. All other open gym sessions are unaffected. Lets all make Thursdays the day of the week where we all hit it hard!!! The old chipper sessions were legendary for the sweat shed and camaraderie between you all.

Today at CFS

CFS Open Gym: 5.30-6.30pm

CFS Functional Fitness: 6.30-7.30pm
Warm up/dynamic stretch

In Pairs
1 round of Barbara (between you, 1 work 1 rest)
40 Kb swings (20 each)
400m KB carry
40 KB thrusters (20 each)
1 round of Barbara (between you, 1 work 1 rest)

*1 round of Barbara = 20 pull ups, 30 press ups, 40 sit ups, 50 squats.

CFS Cross Train: 7.30-8.30pm
Warm up/dynamic stretch

Strength
Back squat
2 reps @90% of 1rm
3 reps 10k less
5 reps 10k less
10 reps 10k less

5m rest

Conditioning:
4 rounds for time:
8 kb swing
20m resistance sprint
18 press up

Cool down/stretch

New website address

admin — Fri, 30 Mar 2012 11:40:23 +0000

You may have noticed our web address has changed, it’s taken a while as we had to change hosts, back up the entire site and was a bit of a nightmare but is now done and all working. We have lost a few weeks of blog posts but nothing major.

Nothing else is changing, we were the first functional fitness facility in Swansea and will always offer top notch coaching in a fantastic environment. It’s you guys who come in day in day out, work hard, get stronger and overcome challenges that make CFS such a great place to be so keep preaching the CFS gospel and we will always be here to get you faster, fitter and stronger with a smile on your face.

CFS for life baby!!!

WOD 30/03/12

admin — Fri, 30 Mar 2012 11:28:40 +0000

Monstrous efforts in last nights chipper guys, remember every Thursday is now ‘Chipper day’.

There will be a few changes to the schedule soon, nothing major, but have listened to you all and will be amending certain sessions next week so keep an eye on the blog for updates on this.

Today at CFS

CFS Open Gym: 5.30pm-6.30pm

CFS Cross Train: 6.30-7.30pm
Warm up/ dynamic stretch

Muscle up practice/pull up/ring dip progressions

Conditioning
7 rounds
7 Bear complex* 40/20
7 Box jump
7 KB swing

*Bear complex:
Power clean, front squat, push press, back squat, push press = 1

Cool down/stretch

WODS 12/03/12

admin — Mon, 12 Mar 2012 13:01:34 +0000

Hope eveyone had a good weekend. Had a great session Sunday morning with Mike and Wilf smashing the Crossfit Open wod 12.3 in the sun with others coming down to shout them through. Keep yours eyes peeled for a session down Three Cliffs this weekend if the weather holds out:)

Todays sessions

CFS Open Gym: 5.30-6.30pm

CFS Functional Fitness: 6.30-7.30pm
Warm up/dynamic stretch

In teams of 4 with 1 or 2 teams on each amrap then rotating

7m amrap:
kb swings
press ups
2 on prowler (1 push the other then swap)

2m rest

7m amrap:
20 ring row (between 2 members)
20 ring dip/box dip (between 2 members)
Members then rotate between the 2 exercises

2m rest

7m amrap:
Tyre flip length of gym (2 members)
20 sledgehammer strikes (2 members)
When 2 members have flipped tyre length of gym, swap to sledgehammer and vice versa

Cool down/stretch

CFS Cross Train: 7.30-8.30pm
Warm up/dynamic stretch

CFS Hero WOD

MASON
0-5 minutes reach your max rep Squat clean
400m run
10-15 minutes reach your max rep Deadlift
400m run
20-25 minute reach your max rep Squat clean
400m run

Dedicated to Lcpl Nicky Mason (26) Parachute Regiment 2nd Battalion who died in an explosion in
Afghanistan on 13/09/08, also dedicated to Jason Rawstron, WO2 Gary O’Donnell and
Justin Cupples who also died in the same month.

Cool down/stretch

WODS 09/03/12

admin — Fri, 09 Mar 2012 12:24:27 +0000

Another great night at CFS yesterday, good old fashioned lung burner with some fun boulder carries and tyre flips to finish off with. Great teamwork all round.

Todays sesions at CFS

CFS Open Gym: 5.30pm-6.30pm
Anyone who is planning to do 12.3 can you get warmed up and ready to rock as we need to be done by 6.30pm ready for the next session, spanks guys.

CFS Cross Train: 6.30pm-7.30pm
Warm up/dynamic stretch

For time
10,9,8,7,6,5,4,3,2,1
Kb swing
Pull up
Press up

Perform 10 swings, kb rack walk length of gym to pull up bar and perform pull ups, drop off bar and perform press ups then waiter walk back to start. Repeat with 9 reps, then 8 etc…Make sure you alternate arms with each walk.

Cool down/stretch

WODS 08/03/12

admin — Thu, 08 Mar 2012 13:54:31 +0000

Todays sessions

So 12.3 has been released so those coming to open gym, spend a bit of time nailing your T2B. This movement is all about efficiency, aggressive kip = ripped hands, keep them smooth and fluid. I’ll be on hand to help people with technique.

CFS Open Gym: 5.30-6.30pm

CFS Functional Fitness: 6.30-7.30pm
Warm up/dynamic stretch

In teams of three complete the following:
Whilst one completes a 400m run:
Team member 2 performs pull ups
Team member 3 performs kb swings

Continue until all members complete 3, 400m runs.

If you are planning to do the Open wod 12.3 tomorrow then sub the pull ups for press ups and save your hands!

Cool down/stretch

CFS Olympic Lifting: 7.30-8.30pm
I will be videoing those of you who I didn’t get around to on Tues so you can see on screen where you need address any movements/positions.

WODS 07/03/12

admin — Wed, 07 Mar 2012 13:27:25 +0000

Great night last night, think some of the boys competitive side came out during the prowler sprint. Those of you we didn’t get round to filming your lifts in the oly class, we will do Thurs or the next session you come to.

Todays sessions

CFS Open Gym: 5.30-6.30pm

CFS Cross Train: 6.30-7.30pm
Warm up/dynamic stretch

Skill practice
Front lever on rings

Conditioning
For time:
30 back squats @bodyweight
20 box jumps (step down not jump)
30 burpees

Cool down/stretch

CFS Ladies Functional Fitness: 7.45-8.30pm
Strong, fit and awesome. Just 3 of the things you will get from our programme.
Just £4 for properly coached functional movements. All abilities welcome.

WODS 06/03/12

admin — Tue, 06 Mar 2012 12:12:14 +0000

Todays sessions

CFS Open Gym: 3.30pm-6.30pm

CFS Olympic Lifting: 6.30-7.30pm
I will be bringing along my laptop to show some great slow motion lifts that I want all of you to study.
I will then be using ‘coaches eye’ software on my phone with each of you so you can see how your lifts compare. See if you can pinpoint where you are deficient and correct where appropriate.

CFS Functional Fitness: 7.30-8.30pm
Warm up/dynamic stretch

All will be revealed on the night!
It will include:
Loaded carries, pull ups, press and a few more FUNctional movements. I’m, expecting some quality ‘sweat angels’ on the floor later:)

Cool down/stretch

WODS 05/03/12

admin — Mon, 05 Mar 2012 12:09:19 +0000

Good weekend at CFS with some experimentation on sat morning, we’re testing lots of new wods ready for the warmer weather. Top work from all our guys and ladies who have entered the CrossFit Open, bit of a naughty workout but you all showed the determination we’ve come to expect from you.

Taking a back off week from power development in the Cross Train sessions, concentrating on a week of skill practice.

CFS Open Gym: 5.30-6.30pm

CFS Functional Fitness: 6.30-7.30pm
Warm up/dynamic stretch

In teams of 3 complete the following heavy circuit
1 team performs 75 burpee 1-2 on the punchbag, 1 working at a time
Whilst the team performs this the other stations are as follows:

Tyre flips with biggest tyre (teamwork will be needed with this)
Partner drags
Leg raise throwdowns
Partner press ups

Cool down/stretch

CFS Cross Train:7.30-8.30pm
Warm up/dynamic stretch

Skill Work
Muscle up progressions
For those that have muscle ups work on strict technique

Conditioning
In pairs complete the following:
3m amrap
3 deadlift 60/35
7 press up
3 hang power clean 60/35
7 press up
3 push press 60/35

1m rest between rounds, 5 rounds. Score is total amount of rounds between you.

Cool down/stretch

WODS 02/03/12

admin — Fri, 02 Mar 2012 12:12:43 +0000

Good luck to all CFS crew heading down to SA1 to complete games wod 12.2. Give it your all but remember your techniques and watch those shoulders when fatigued. Form over speed….everytime. I’ll be heading down after our sessions to help you all through.

Todays sessions at CFS:

CFS Open Gym: 5.30-6.30pm

CFS Cross Train: 6.30-7.30pm
Warm up/dynamic stretch

Power development:
5m amrap:
1 strict press @75% bodyweight
5 goblet squat

5m rest

Conditioning:
3 rounds
400m run 100% effort
rest 1m
200m kb carry
rest 1m

Cool down/stretch

WODS 01/03/12

admin — Thu, 01 Mar 2012 13:29:15 +0000

One of our favourite strength and conditioning experts Dan John has a new book out soon. It is a book version of his dvd series ‘Intervention’. I can’t recommend his other book ‘Never Let Go’ enough, he has an incredibly refreshing style of explaining things and a great philosophy on training and life in general.
Here is a link to an exerpt from ‘Intervention’, very much looking forward the release of the book.

http://www.greatist.com/fitness/an-exclusive-excerpt-from-dan-johns-intervention-022912/#

Todays sessions at CFS:

CFS Open Gym: 5.30-6.30pm

CFS Functional Fitness: 6.30-7.30pm
Warm up/dynamic stretch

In teams of 3 complete the following:
1 team completes 90 sledgehammer strikes between them. 1 team member working at a time.

Every 30 strikes the team shouts ‘change’ and the rest of the teams cycle through the following exercises:
press ups
sit ups
static lunges

Once team 1 completes the strikes, team 2 takes over and the cycle is repeated until all teams complete the sledgehammer strikes.

Cool down/stretch

CFS Olympic lifting: 7.30-8.30pm

WODS 29/02/12

admin — Wed, 29 Feb 2012 13:13:20 +0000

Always been a fan of martial arts movies since I was a kid. Tony Jaa is one impressive individual.

Very tough session last night, been a while since I’ve witnessed so much sweat from everyone. Great work.

Today at CFS

CFS Open Gym: 5.30-6.30pm

CFS Cross Train: 6.30-7.30pm
Warm up/dynamic stretch

Power development
5m amrap
1 hang power clean @ bodyweight
7 kb swing 24/16

5m rest

Conditioning:
On the minute for 10m
2 gtoh 70/50
5 box jumps

Cool down/stretch

CFS Ladies Functional Fitness: 7.45-8.30pm
All welcome, regardless of ability. We will get you moving correctly and get a good sweat on.
What more could you ask for? Just £4 per session