Slug

Last months member of the month workout designed by Si with a little help from us!
{A} Warm Up / Mobilise

{B} Slug
Run 400m with bumpers 20kg/10kg
35 Box Jumps 20in
35 Ring Dips
35 Burpees
Load bar 35 Thrusters 40kg/20kg
Strip Bar Run 400m with bumpers 20kg/10kg

{C} Stretch / Roll

Post time to comments

Open Gym

Here is a sneak peak of what you can expect from the CrossFit Newcastle rugby seminar with us in Sept. Spaces are going very quickly so if you plan on attending you need to register using the link on the left hand side of this page in the next week to avoid disappointment. Get on it!!!

CrossFit Newcastle Rugby Seminar - SneakPeak from CrossFit Newcastle on Vimeo.

Congrats to Leights who got his first muscle up last night - he then went on to do 4 in a row!! Didn't catch it on camera but we will next time!! Double unders next!!

Skills Day / Rest Day / Make Up Day

Overhead Squat

If you have not checked out the CFV July newsletter please check yesterdays post!

Tom Collinson has just returned from a trip to Iceland and managed to hit CrossFit Reykjavik while he was there. He got to play with all their new Rogue gear!!!!

{A} Warmup / Mobilise
{B} Overhead Squat 5-5-5-5-5
{C} Stretch / Roll

Post loads to comments

2 Min Delight

{A} Warm Up / Mobilise
{B} 2 Min Delight
{C} Stretch / Cool Down

Post reps for each 2 minutes to comments

Death By Burpee Box Jump

{A} Warm Up / Mobilise
{B} Establish a 1 RM Press
{C} Death by Burpee Box Jump
{D} Stretch / Roll

Post Press 1RM and minutes completed to comments

CFCM Games WOD 1&2

{A} Warm Up / Mobilise
{B} CFCM WOD 1&2
WOD 1:
Deadlift for total kgs in 90secs
Men select 80kg / 100kg / 120kg
Women select 60 / 70kg / 80kg
Then:
WOD 2 (Adapted to Barbell instead of Kettlebell)
Strip bar to appropriate weight (40kg/20kg)
4 Rounds For Time:
10 Back Squats
10 Shoulder to Overhead
10 Lunges
10 Thrusters
50m Farmers Walk
{C} Stretch / Roll

Post total time for WOD 1&2 along with total kgs shifted in 90secs to comments

Stretch

Congratulations to Glenda and Simon on their wedding yesterday!! Amazing day!

Well done to Jamie, Raiksey and any other CrossFit Velocity members who did the Gower triathlon yesterday. I was thinking maybe we could get a team together to enter events like this but not preparing specifically for them. In other words backing the training we do to prepare us for the unknown and unknowable. I think the cement run is coming up soon any other suggestions? Post to comments

Spend 30-40 minutes today stretching focus on those hamstrings, shoulders and hip flexors. Work through the stretches and mobilisation exercises we do with you. Tomorrows WOD is going to be fun!!

WOD

{A} Warm Up / Mobilise
{B} Establish a 1RM Power Clean
{C} For Time:
20 Pull Ups
5-1 Deadlift / Hang Power Clean / Front Squat
20 Pull Ups
{D} Stretch / Roll

Post time and 1RM to comments

Open Gym

Rest Day / Skills Day / Make Up Day

10 Things Gi Learnt Last Weekend:
1) Andy & Matt are very fussy with their coffee shops (more than me) and only drink it with Milk.
2) Andy loves muffins. I learnt muffins can be your friend...
3) Matt is a great judge. Straight and impartial no matter what. 
4) Andy should of won the contest last week and he was an inspiration for me.
5) Prowler makes your legs like jelly, and x2 Kettle belt of 20Kg on each arms are tough.
6) Matt is very thoughfull and he didn't hesitate to give up the best bed for us to rest properly for the competition.
7) getting shouted at makes you faster
8) The caveman snack is very good,but is burning a hole in my wallet.
9) cherries are expensive on a road trip!!!!
10) Did I mention Andy should have won.
11) I want to become stronger.....and I am working on it. Can't wait the next comp.

I know there are 11 but he is French!!

Anyone fancy some food and a film after open gym? Going to see the new Decaprio film Inception!

The 3D Gauntlet

Henson joins the muscle up club!

Ross, Dafydd and Nic dropped in for a workout this week! Always good to have you drop by fellas!

Todays WOD is CrossFit 3D's very own Gauntlet, check out Gi and Andy spanking the monkey at CrossFit 3D
If you would like to thank Karl and his crew for this WOD drop him an email or post on his comments section. I am sure he would love the feedback/abuse!! info@crossfit3d.com
{A} Warm Up /Mobilise
{B} “The 3D Gauntlet”
In a 30 minute window, complete:
“Grace” (30 ground to overhead anyhow, 60kg / 40kg)
75 knees to elbows (every time you break, do 35 double unders)
In the remaining time do as many rounds of:
“Half Kelly”
Run 200m
15 box jump 20″
15 wall ball
Score is how many rounds of “Half Kelly” you complete.

Post rounds to comments

10 Things Andy Learnt Last Weekend

1)French Hip Hop
2)Gi and Matt are solely repsonsible for keeping Costa afloat
3)M&S Sherries (cherry's)are the best
4)Havana Club Brown rum (aged 7 years) is the finest rum
5)Matt loves Judging in the rain!!
6)Bouncers Don't Know anything about Steaks
7)Gi will go to regionals next year
8)Prowlers are hard
9)160 reps of Kettlebells suck
10)Not to STOP

Some cool inspiring videos for you from last weekends 2010 CrossFit Games in California:

{A}Warm Up/Mobilisation
{B}Practice a weak Gymnastic skill-
-HSPU
-Pull Up
-Ring Dip
-Muscle Up
{C}Front Squat 5-5-5-5-5
{D}3..2..1....Suprise

Post loads to comments

10 Things I Learnt Last Weekend

1) Gi is a white van man BIGTIME when he drives.
2) Gi loves coffee
3) Gi Loves M&S sherries (Cherrys)
4) Gi loves Havana Dark Rum (must be aged 7 years)
5) Gi Loves Steaks (they make him "appy")
6) Gi has a Welsh French accent he is "Wench"
7) Double kettlebell Wods are TOUGH
8) Prowlers SUCK
9) Judging in the rain sucks
10) Gi & Andy are HUGE competitors

{A} Warm Up /Mobilise
{B} Establish a 1RM Thruster
{C} AMRAP 7 Mins
7 Deadlifts (100/80kg)
14 Squats
21 Double Unders
{D} Stretch / Roll

Post Thruster 1RM and Rounds to comments and anything you have learnt since starting CrossFit!

Kinda like Nancy

Here is a clip of the Mens Final from the weekend. It made for a really exciting finish to the day as it just featured the top 3 men, so whoever came first would walk away overall winner!
More footage of Gi and Andy's performances to follow!!

{A} Burgener Warm Up
{B} Snatch Balance Tech Work
{C} "Kinda Like Nancy":
5 Rounds For Time
15 Snatch Balance 40/20kg
Run 400m
{D} Stretch / Roll

Post time to comments

CF Central Manchester Games

I write this with 2 very tired and sore athletes in the hotel room
with me. Andy and Gi put in tremendous performances finishing 2nd and
16th respectivley. The day was pretty brutal but as usual the mellow
and welcoming UK CrossFit community were out in force offering massive
amounts of support to every athlete on show.
The first WOD was combined with the second:
Deadlift for total kgs in 90secs
Select 80kg / 100kg / 120kg
Andy picked 100kg and hit 43 for a 4300kg total Gi went in lighter at
80kg and hit 50 reps for a 4000kg total and this immediatly put the
boys up with the leaders.
With the clock still running the boys had to go straight into the
second WOD called "2 Guns":
With 2 20kg kettlebells perform 4 rounds for time of
10 KB Squats
10 KB Shoulder to Overhead
10 KB Lunges
10 KB Thrusters
50m Farmers Walk
Andy did 18:09 Gi got to the 4th round presses but didn't finish in
the 20min cut off.
WOD 3 was "Cinderella"
AMRAP 10mins
5 CTB Pull Ups
10 Press Ups
15 Squats
Andy got 11 rds and was in the squats of the 12th round and Gi got 9
and was in the press ups of the 10th round every rep counted towards
their total score.
WOD 4 was kept a secret until 30 mins before it started. Only the 20
top athletes featured and the boys both made the cut. It was brutal
and a real test:
Load a prowler with 40kg and push it 50m
Unload prowler and carry 2x20kg bumpers anyhow 50m
Load bar to 40kg perform
10 Overhead Squats
10 Thrusters
10 Shoulder to Overhead
10 Front Squat
Load prowler with 40kg and push 50m
Gi got done in 6:13 and the mens final of the 3 top placed athletes
was really exciting and Andy led going into the final prowler push but
his legs blew up and he ended up taking 2nd with a time 4:35. It was a
really exciting finish to an awesome day and we have some awesome
footage which we will get up soon. Well done boys you represented CFV
and we are hugely proud of your efforts.
Big thankyou to Simon, Melissa and Dom of CF Central Manchester for an
awesome day!

Open Gym

Rest Day / Make Up Day / Skills Day

There are no classes tomorrow as we are in Manchester for the CF Central Manchester Games. Good luck Gi and Andy. I will try and post an update tomorrow evening to let you know how they got on.