Workout of the day

Tabata the he'll out of it!!
For each exercise perform as many reps as possible in 20seconds and then rest for 10 seconds until you have completed 8 round of an exercise then move to the next one. Your score for each exercise is the lowest number of reps performed in any one round... Enjoy

Exercise list:
1. Air squats
2. Press ups
3. Sit ups
4. Clean ( Olympic bar, 20kg)
5. Dorsal raises (from the floor)
6. Skipping (singles, feet together)
7. Rowing ( level 10 on a concept 2 measure meters)

Joe: 1.23 2.14 3.10 4.14 5.18 6.52 7.99
Justin 1.25 2.15 3.14 4.14 5.12 6.55 7.DNF
Ollie 1.14. 2.10 3.10 4.11 5.11 6.32 7.91

Post scores to comments....

Workout of the day

Warm up for 5-10mins including some dynamic stretches and hip mobility

Perform 100 repititions of each exercise with a 1 min rest between each exercise.

The twist at the top of every minute you have to do 5 press ups before you continue an exercise....

Exercises:
Wall balls
Box jumps or step ups
Reverse press ups

workout of the day

5min warm up: skip or row

Mobility and dynamic stretching for 10mins (hunt out your tightness people)

10 Rounds for time of:
5 Pull ups
10 press ups
15 Air squats

3-5min rest as required



3 Rounds for time:
5 kettlebell swings
10 Burpee box jumps

Workout of the day named: Don't give up Dave

Today's workout in honour of Dave Culls birthday
For time:
500m Row
400m Run
300 skips
200 air squats
100 press ups
50 pull ups

Workout of the day

5 rounds of:
5 bodyweight bench press
5 power cleans

Add your weight and times to comments:
Score to beat- 4:12 with 67 kg

Today's workout

3x10 Turkish get ups on left arm and right

Practice both forward and backward rolls for 5 mins
Then for up to ten mins try some hip mobility work

Train hard, fight easy!

Today's workout:
3rounds for time of-
10 pull ups
10 press ups
10 sit ups
10 burpees
400m run or row

Our Last event a fitness competition in andover.....

A summary of the event by the gym owner of Alternative Fitness Solutions in Andover:

We moved into the second year of our competition with a little bit of an unknown element to it. With our last years winners both absent we were always going to find 2 new champions. With a full year's business behind us we have now got a few seasoned CrossFitters in our midst but we had a bit of interest from the Andover Leisure Centre but also from Tunbridge CrossFit and a couple of old friends in Justin Tucker and Joe Stephens returned. Would the 365 days experience all have been worth it?

Our 4 events were aimed at providing each competitor a fighting chance of overall victory. With no need for scaling we were confident it would be a close battle throughout the day.

Event 1 - 5 Min AMRAP (As many rounds as possible) 21-15-9 Bar facing Burpees / Thrusters

To make sure every competitor was thoroughly warmed up a nice WOD of Burpees and thrusters was the order of the day. The weather was perfect so we took the WOD's outside. Heat 1 in the men's pitched David Millings against Will Dollar, Joe Stephens, Kev Cox and Justin Tucker. Joe smashed out a very impressive 106 reps to take the victory and straight away throw the gauntlet down to the bigger guys. Will came in second overall with 91.

The ladies was always going to be tight With Tara, Kerry, and michelle having at least 5 months of training behind them, but would Anthea be a dark horse with a mere 3 weeks to her name. In the end Tara edged it with 65 reps from Kerry's 62. Michelle scored 57 and Anthea a very gutsy 48.

Heat 2 - Truck Pull / Rack press

Arguably the event of the day was the truck pull. Southgate Mitsubishi had kindly leant us their L200 for the day to pull up and down the car park for a bit of fun. This in fact seemed to be less challenging then planned as all the guys pulled it in under 40seconds leaving the shoulder press to decide it. Dave Millings push jerked 120kg over head to take 1st with Will Dollar and Gareth Millings hitting 110kg for second. Joe weighing it at around 75kg pressed a very respectable 90kg but his lead was gone. Will taking over with a total of 201, Joe in 2nd with 196 Dave in 3rd with 194.

The ladies were a bit more spread out with this event. Tara was the class of the field with a strongman win a few weeks ago showing her strength with a 44 second pull and a 50kg press. This kept her in first with 115 points, kerry remained second with 97 and Michelle in 3rd with 92.

Event 3 - Deadlift / Overhead Squat / Double Under

With 2 different winners previous there was no real script to who was favourite for this one. The 120kg deadlift for 7reps would favour the big boys, however the 30kg OHS was light enough for everyone to go through fast and the Double unders brought in the skill factor. Heat 1 again provided a good marker with Dave posting a very impressive 169 reps and Joe 135. But out of the pack came Justin Tucker to post a very respectable 147reps. Heat 2 saw Will struggle with his Double Unders and post 135reps but he was just pipped in the heat by Gareth Millings who tied for overall second with 147reps. This took Dave upto 1st with 363 reps, Will slipped to 2nd with 336reps, Gareth moved into 3rd with 333reps and Joe to forth at 331reps.

The ladies went at this very hard. Tara set off at a strong pace with her strength being the overall deciding factor. But as the rounds moved on Michelle's fitness started to peg her back. Kerry and Anthea both stalled on the OHS's though as fatigue set in. Tara finished with 143 reps to claim her 3rd win and 258 reps total. Michelle scored 134 reps and 226reps total. Kerry finished 3rd with 87 reps and 174reps total and Anthea 4th with 70reps and 153reps total.

Event 4 - The Chipper

Event 4 saw the dreaded chipper. This was a 15min Amrap of 1 x 400m run, 15 x Thrusters, 15 x GTOH, 15 x Air Squats, 15 x Sit Ups, 15 x SDHP, HSPU and a Rope Climb. With only a handful of reps separating the top 4 it was unclear who would come out on top so everyone went out for the Victory. Will and joe both performed brilliantly only for Handstand Pushups to cause no end of nightmares. Gareth forgot all about using his lungs to punch up a 182 but the winner of the event was again Dave. All his hard work over the past year, perfecting the skills of CrossFit paid off with a magnificent 202 and take the crown as Andovers Fittest Man!!

The Ladies chipper consisted of 1 x 400m run, SDHP, Press Ups, Sit Ups, GTOH, SDHP, Thrusters and a Rope climb. Kerry came off the run with a good lead and smashed through the first round at a cracking pace only to hit the titanic iceberg of the Rope Climb and sink like a stone! Tara claimed the lead at this point and galloped off with Michelle in hot pursuit. THe time had been set at 10 minutes and by the end Tara was hanging on by the skin of her teeth with a 147. Michelle closed right up and finished 1 rep behind on 146 and rue the strength difference between her and Tara. Kerry and Anthea came in 3rd and 4th with 117 and 115 reps respectively. Tara having won all 4 events was the unanimous winner and Crowned Andover's Fittest Woman!!!

Andover's Fittest will take place next year on August 4th 2012!! Look out for all the upcoming information......

Workout of the day! 19.08.2011

30 reps for time of:

Power Snatches
20kg, 40kg or 60kg based on strength and experience.