After talking to our members who all expressed how much you enjoyed the weekly ‘Chippers’ there will now be slight amendments to the weekly schedule. The oly lifting sessions are going, Thurs will now be ‘Chipper day’ and Tues will be bodyweight/team wods/skills sessions.

Today at CFS

CFS Open Gym: 5.30-6.30pm

CFS Chipper
Either 6.30-7.30 or 7.30-8.30pm

Warm up/dynamic stretch

In a 30m window complete the following:

400m run
3 rounds of:
3 hang clean and jerk 60/40
6 pull up
9 burpee
200m suitcase carry
3 rounds of the above
100m pinch grip plate carry 10/5 (1 in each hand)
3 rounds of above
200m suitcase carry
3 rounds of above
400m run

In remaining time perform the following ladder:
1 rope climb (or towel pull ups)
3 press up
1 rope climb
6 press up
1 rope climb
9 press up etc…

*No bar dumping, 5 burpee penalty

**Scaled versions will be available

Cool down/stretch

Also as we are getting busier and all the gear is getting a lot more use can we all be extra careful, particularly with the bars and plates. Do not dump the bar from anywhere but knee level unless you absolutely have to. We understand that general wear and tear happens and certain bits of gear don’t last forever but remember this is your gym so treat the gear as if it is your own, look after it all and it will last a lot longer. Thanks

Today at CFS

CFS Open Gym: 5.30-6.30

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

Strength
Push press
2 reps @90% of 1rm
3 reps (10k less)
5 reps (10k less)
10 reps (10k less)

5m rest

Conditioning
2 rounds for time:
200m run
Max rep press ups
200m run
Max rep strict pull ups/ring rows
200m sprint
Max rep push press 40/25

Score max reps per round

1m rest between rounds

Cool down/stretch

CFS Ladies Functional Fitness: 7.45-8.30
Getting ladies stronger and fitter. This is NOT a standard circuits class, correct movements performed at high intensity is what we are after. It is simple but not easy, hard work equals results. All levels of fitness welcome as long as you have the mindset to push yourself (with a bit of help from the coach). Just £4

Loaded Carries
Anyone who comes to CFS has probably noticed we do a lot of loaded carries, you may or may not wonder why. The simplest answer is THEY WORK.

The question shouldn’t why do we do them, the question shouuld be why doesn’t everyone do them.
What can be more functional? How often in day to day life do we pick things up and walk with them?
Shopping, our kids, moving things around the house.

They improve pretty much every part of your body:
Grip strength
Full body rigidity
Prevent spinal movement
Build muscle
Burn fat

So enjoy the fact that everytime we do loaded carries we are doing one thing that an awful lot of people are not and thus improving our strength and athletic ability. Simple things sometimes really are the best things.

Today at CFS

CFS Open Gym: 3.30-6.30pm
Coach Jordan on hand to get you stronger. If anyone wants any tips in particular just ask.

CFS Olympic Lifting: 6.30-7.30pm
Continue with programme. As I mentioned last week let a coach know when you are nearing your last session as you will then be attempting your 1rm.

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

In pairs:
Partner 1 performs 1 round of Helen (400m run, 21 kb swing, 12 pull up)
Whilst partner 2 amraps:
7 press up
7 box jump
7 sit up
Continue until both have completed 3 rounds of each.
Score is amount of rounds between you of amrap.

Cool down/stretch

CFS Open Gym: 5.30-6.30pm

CFS Functional Fitness: 6.30-7.30pm
Warm up/dynamic stretch
In pairs complete the following
400m run 3 rounds of cindy (each, 1 work, 1 rest)
8 rounds (4 each, 1 work 1 rest. Rest is spent doing air squats)
8 kb rack squat
50m rack walk
3 rounds of Cindy (each)
400m run

CFS Cross Train: 7.30-8.30pm
Warm up/dynamic stretch
Strength development:
Deadlift 90% x 2
3 reps (10k less)
5 reps (10k less)
10 reps (10k less)

5m rest

Conditioning:
18,11,7,4,3 reps of:
T2B
Ring dips
As soon as last reps of 3 are completed go straight into 200m suitcase walk (2xkb)

Cool down/stretch

You asked for it and you got it. It’s the return of the infamous CFS chippers.

CFS monsters are taking on the final open wod today so lets wish every one of them the best of luck, they have all performed out of their skin over the last 5 weeks and should be proud of themselves for pushing through the nerves, pain and doms.

Today at CFS

CFS Open Gym: 5.30-6.30pm

CFS Chipper: 6.30-7.30pm
Warm up/dynamic stretch

In a 30m window complete:
400m run
5 rounds
3 deadlift 100/75
7 press up
9 wall ball
400m run
5 rounds
3 push press 70/45
7 pull up
9 kb swing 24/16
400m run

In remaining time amrap:
5 Burpees
10 sit ups
15 squats

Score is the amount of burpees completed.

Cool down/stretch

Good night last night, everyones traps should be feeling it today after those hang cleans.

Today at CFS

CFS Open Gym: 5.30-6.30pm

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

200m sprint
21-15-9
KB swing
Press up
200m plate carry 20/10
21-15-9
T2B/plate sit ups 20/10
Plate squats 20/10
200m sprint

Cool down/stretch

CFS Olympic Lifting: 7.30-8.30pm
Continue with programme. Make sure you let a coach know when you are approaching the end of the programme as we will then be testing your 1rm on clean & Jerk and Snatch.

Here is a great video showing 12 stages to a perfect power clean by Greg Everett at Catalyst Athletics.

Today at CFS

CFS Open Gym: 5.30-6.30pm

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

Strength:
Power clean
2 reps @90% of 1rm
3 reps (10kg less)
5 reps (10kg less)
10 reps (10kg less)

Conditioning
On the minute for 15m

2 hang power clean 70/40
5 clapping press up

Cool down/stretch

CFS Ladies Functional Fitness: 7.45-8.30pm
Bit of rowing on the cards tonight with plenty of bodyweight movements.
All levels of fitness welcome, just £4 per session. Time to get strong ladies:)

Goals are good, they keep you hungry and focused. Do you have a goal to aim for?

Today at CFS

CFS Open Gym: 3.30-6.30pm
Coach Jordan will be on hand to help anyone out

CFS Olympic Lifting: 6.30-7.30pm
Tonight we are going to spend 15m on the foot positions for the jerk and work some drills before you all continue with your programme.

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

In pairs
100 kettlebell throwdowns (between you, 1 work 1 rest)
100 KB rack lunges (between you, 1 work 1 rest)
100 Perfect press ups (1 work 1 rest)

5m rest

Still in pairs perform 10, 25m band sprints between you

Cool down/stretch

Few of the CFS crew headed down to Three Cliffs yesterday to sprint up dunes, jump down them, swim in the sea and generally have a laugh in this fantastic corner of the world. Don’t become a gym rat, get outside, forget the pb chasing for a while and just enjoy moving naturally. Highlights were Owens leap of faith, Dai finding my car key after tumbling down a sand dune and marie getting carried accross the river on Lukes back. Good times. Expect more of these adventures as the weather improves.

This week at CFS we see a new 3 week strength programme starting. We will be doing CF Total at the end of it and subsequently after each cycle so keep note of the weights you shift.

Also we see the return of the weekly ‘chipper’, it will be one of the Cross Train sessions. Many of you have expressed how you enjoyed them in the past so they are back:)

Todays Sessions:

CFS Open Gym: 5.30-6.30

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

Tonights session will involve:
Boulder carrying
Press ups
Burpees
Tyres

Format will be decided on the night.

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

Strength
Front squat
2 reps @90% of your 1rm
Remove 10k and complete 3 reps
Remove 10k and complete 5 reps
Remove 10k and complete 10 reps

Conditioning
10-1
Pull ups
Sledgehammer strikes
20 m bear crawl (i.e. 10 pull ups, 10 sledgehammer, 9 of each, bear crawl etc…)

Cool down/stretch

I have been testing a new strength cycle over the last 6 weeks which we will be starting next week which will go on for 3 weeks. All my lifts have gone up as a result so it would be great if you could all keep track of our weights in a journal and see how each of you respond to it.

Best of luck to all the CFS crew doing 12.4 today down SA1, I’ll be down after our session to see how you all got on.

Todays Sessions

CFS Open Gym: 5.30-6.30pm

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

CFS Hero workout

“NIELD”
400m run
10 deadlift (110 / 70)
1 rope climb
400m run
10 deadlift
2 rope climb
400m run
10 deadlift
3 ropeclimb
400m run
10 deadlift
4 ropeclimb
400m run
10 deadlift
5 rope climb

Dedicated to Cpl Daniel Nield (31) !st Battalion The Rifl es who died in an explosion in Afghanistan on 30/01/09. Also dedicated to Cpl Richard Robinson, Cpl Danny Winter, Capt Tom Sawyer, Mne Travis Mackin and Sgt Christopher Reed who also died in the same month.

Cool down/stretch

For those who remember the old gym ‘The Pit’. Sarah and Emma enjoying some squat therapy a few years ago. All of us at CFS wish Sarah a speedy recovery, who injured her achilles during open wod 12.3. Remember guys when box jumps are programmed, to step off the box and avoid ‘rebounding’. Get well soon Mcoubs:)

Todays sessions

CFS Open Gym: 5.30-6.30pm

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

CFS Hero Wod

Work on hip/wrist/shoulder mobility

Lt JOHN
3 rounds for time:
Max rep Clean & Jerk @bodyweight (once hands come off the bar start the run)
400m run
15 Plate sit ups 20/10

Dedicated to Lt John Thornton (22) 40 Commando RM, who died in an explosion in Afghanistan on
30/03/08, also dedicated to Mne David Marsh who died in the same month.

CFS Ladies Functional Fitness: 7.45-8.30pm
Tonight we’ll be working some loaded carries and getting a good sweat on.
Get lean, strong and fit at Swansea’s first and foremost functional training facility.
Just £4 per session, all welcome.

Todays Sessions

CFS Open Gym: 3.30-6.30pm

CFS Olympic Lifting: 6.30-7.30pm
Continuing with programme and I will be videoing those who I didn’t get around to last week.

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

200m farmer walk
10-1
Leg raise press up
Plate squat 20/10
200m sprint
10-1
T2B
Goblet squat
200m rack walk

Cool down/stretch

www.conditioningfitnesssystems.co.uk

We will let you all know when the change over is complete. The website may (or may not) go down for a day or two whilst this is happening so if it does just check our facebook page.

Nothing else is changing, we will still be offering our high standard of coaching and getting you stronger, faster, fitter and healthier in a fantastic, friendly and addictive environment.

CFS, the original and finest functional fitness facility in South Wales. EST 2008

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

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

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.

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.

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

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

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

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

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

CFS Open Gym: 3.30-6.30pm

CFS Olympic Lifting: 6.30-7.30pm
Continue with programme, coaches will go between each of you and help out during the session.

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

In a 30m window perform the following:

5 rounds of:
strict pull ups 2-2-2-2-2
perfect press ups 5-5-5-5-5
400m kb carry
3 rounds of
kb swings 5-5-5-5-5
burpees 2-2-2-2-2

* perform each round as follows:
2 pull up, 5 press up, 2 pull up, 5 press up etc. 1 round = 5 sets of each
5 kb swing, 2 burpess, 5 kb swing. 2 burpees etc. 1 round = 5 sets of each

If you finish within the cut off, amrap:
5 goblet squats
10 sit ups

Cool down/stretch

If I get one more farcebook update about burpees I’m kicking off!

Seriously though great job by everyone on 12.1. Lets see whats next.

CFS open gym: 5.30-6.30pm

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

Got an interesting team wod tonight, all will be revealed when you arrive at the gym.

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

Power development:
5m amrap:
1 deadlift @175% bodyweight
5 k2e

5m rest

Conditioning:
Death by thruster
42.5/30

Perform 1 thruster in the 1st minute, 2 in the 2nd, 3 in the third and so on until you can no longer complete the prescribed number within the minute.

Cool Down/stretch

Open Gym: 5.30-6.30pm
Feel free to have a bash at the Crossfit games wod 12.1
7m of burpees for reps

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

Power development
7m amrap:
5 push press @70% bodyweight
5 strict pull ups

5m rest

Conditioning
5 rounds (1m rest between rounds)
Tyre flip length of gym
1 rope climb
Prowler push width of car park 90/70

Cool down/stretch

Tonights sessions are as follows:

Open Gym: 5.30-6.30pm

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

Squat clean drills
Ring dip practice

Conditioning:
Time for a benchmark test for us all

‘Elizabeth’
For time
21-15-9
Full clean 60/40
Ring dip

Bring your A game and remember to make a note of your time. There will be scaled versions, don’t be too hasty to RX, keep intensity high, leave the egos at home and hit it hard and fast.

Cool down/stretch

CFS Ladies Functional Fitness: 7.45-8.30
It’s grey and miserable outside so lets dial up the heat in the gym with a few new movements for you all.
I know it’s a bit harder to get motivated during the cold, dark winter months but remember….

Some shots from last weeks “Crossfit Total”. If you ain’t pulling a face like this you ain’t going heavy enough.
A few of the PB’s on the night, fantastic determination by all:
Steve – 90k press
Sophie – 40k press
Dan – 70k press
Helen – 105k deadlift (up 30k!!)
Gareth – 180k deadlift (up 50k!!)

Todays sessions:

Open gym: 3.30-6.30pm

CFS Olympic Lifting: 6.30-7.30pm

Follow programme/ask coaches for help in particular lifts

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

In teams of 3, 5 stations:
Battling ropes
Tyre flips, jump in, jump out
Wall ball
Sledgehammer strikes
Weighted step ups (2 kb’s)

The ropes are the timer, the team on the ropes must complete a total of 100 double rope whips between them then rotate to the next station. 1m rest between rounds. Only 1 team member working at a time.
Amount of rounds decided on the night.

Cool down/stretch

Open Gym:5.30-6.30

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

In pairs complete the following:
“Tailpipe 1″
Whilst one of you runs 400m the other holds kb in rack position
Repeat until both have run 400m x2
10 rounds of Cindy between you (1 work 1 rest)
“Tailpipe 2″
Whilst one of you runs 400m the other holds kb in overhead position
Repeat until both have run 400m x2

Cool down/stretch

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

Power Development
6m amrap:
3 OHS @80% bodyweight
10 back extension

5m rest

Conditioning
21-15-9
Kb swing 32/20
Sledgehammer strikes

Cool down/stretch

What a laugh Sunday was, fantastic turnout including a few friends from CFSA1 coming down to join in.
The tug of war was a highlight particularly watching Hannah and Kerry battle it out resulting in Hannah getting dragged face first through the sand refusing to let go of the rope.

The final game of British Bulldogs was a blast from the past with Dan and Owen both ending up with a few battle scars (serves us right for trying to take out the big guns). Owen, Luke and Sophie then ending up going for a dip in February! Tough cookies indeed. I think all the dog walkers and cyclists had as much fun watching us as we had doing it, particularly the tramp who brought down his Tennants Super and rollies and got a front row seat, maybe next time he’ll join in:)

Keep your eyes peeled for more of these sessions as the weather gets warmer. CFS proving that a healthy lifestyle should be fun!

Fantastic session last night, real teamwork and proving without a doubt that health and fitness can be fun!

Don’t forget session on this Sunday 11am at the big steps behind County Hall Swansea Bay. Bring your speedos:)

Todays Sessions at CFS:

Open gym:5.30-6.30pm

CFS Cross Train:6.30-7.30pm

Warm up/dynamic stretch

Lets have a look and see how much stronger we’ve become.

Crossfit total

3 attempts at a 1rm in the following:
Deadlift
Back squat
Shoulder press

Make sure you make a note of the weights you’ve shifted as these will be a marker as we will do this again in a few months.

These lifts should involve every ounce of your physical and mental strength so give them everything you’ve got.

Cool down/stretch

Some good lifting at the oly class last night. I think most of you are noticing where your weak points in each lift are and are looking at working on them. Most of them down to mobility in specific areas, work on mobilising and your lifts will improve.

Open gym:5.30-6.30pm

CFS Cross Train:6.30-7.30pm

Warm up/dynamic stretch

Power Development
7m amrap:
5 power clean @70% bodyweight (use the hook grip)
7 comp press ups

5m rest

Conditioning
Perform 100 perfect press ups*

Every 30sec perform 1 power clean 70/40

*Make sure every single rep is chest to floor and full extension

Cool down/stretch

CFS Ladies Functional Fitness:7.45-8.30pm
The usual circuit based shenanigans with a few extras to get you lean, fit and strong!

Strong is most definately the new skinny.

CFS’s own Chuckle Brothers Alyn and Jamo showing the tyre who’s boss!

Lets have a bit of team fun tonight.

Open gym:3.30-6.30pm

CFS Oly Lifting:6.30-7.30pm
You all have the programme to follow, those who haven’t recieved it will get the hand out tonight. Remember to get those notebooks and keep track of your lifts.

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

In teams of 4 complete the following, 30m cut off:
You are completing a team 3.2k with 2 team members running 400m at a time (4 runs each pair).
Whilst first team pair is out running the other 2 members complete the following then upon the members returning from the run swap over:
Run 1: Med ball slam passes
Run 2: Med ball drop and throw
Run 3: Overhead walk length of gym relay 20/10
Run 4: Weight disc pinch deadlift 15/10

In the runs both team members have to come in together, you only go as fast as the slowest member. This is all about teamwork and helping one another.

Cool down/stretch

Open Gym:5.30-6.30

CFS Functional Fitness:6.30-7.30

Warm up/dynamic stretch

On the minute for 10m
5 pull ups
5 press ups
5 squats
5 sit ups

3m rest

Tabata kb swing
Tabata bottom to bottom squats

Cool down/stretch

CFS Cross Train:7.30-8.30

Warm up/dynamic stretch

Power development:
7m amrap:
5 front squat @70% bodyweight
7 ring dips

5m rest

Conditioning:
6 rounds for time
100m suitcase carry
Max rep Kb rack squat*
Max rep strict pull up

*Alternate rack squat arms between rounds

Cool down/stretch

Todays sessions:

Remember gym opens earlier today, open gym 3.00-6.30pm

CFS Cross Train:6.30-7.30

Warm up/dynamic stretch

Power development
5m amrap
1 push jerk @ bodyweight
10 mountain climbers

5m rest

Conditioning
In a 12m window
Run 800m
Amrap in remaining time
5 kb swing 32/24
suitcase walk length of gym (alternate arms between rounds)
5 kb clean 32/24 (alternate arms between rounds)
rack walk length of gym (alternate arms between rounds)

*Each time the kb touches the floor perform 3 burpees

Cool down/stretch

Hope you’ve all observed the above video and taken some pointers on technique.

Todays sessions:

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

In pairs, 1 work rest
4 partner drags length of gym (each)
100 press ups (between you, 1 work, 1 rest)
2 wheelbarrow walks length of gym (each)
100 squats (between you, 1 work, 1 rest)
4 partner drags
100 sit ups (between you, 1 work, 1 rest)
2 wheelbarrow walks
100 pull ups (between you, 1 work, 1 rest)

Cool down/stretch

CFS Olympic Lifting: 7.30-8.30
For those who haven’t yet recieved the new programme we will hand them out tonight.
After the warm up we’ll run few a few drills then crack on with where you are on the programme.

Coaches will help out throughout the session

Ditch the creatine and protein. 'Manly Mints' are the new super supplement.

It may be cold enough to freeze a monkey but it’s dry and the sun is out. Bit of strength and power to start off with then a benchmark to warm up the cockles.

CFS Crosstrain: 6.30-7.30

Warm up/dynamic stretch

Power development
5m amrap:
1 full clean & jerk @bodyweight (or your 1rm)
7 Comp press up

5m rest

Conditioning
‘Helen’
3 rounds for time
400m run
21 kb swings 24/16
12 pull ups

Cool down/stretch

CFS Ladies Functional Fitness: 7.45-8.30

First of all I have to say how much everyone is improving, both with movement techniques and intensity. Your confidence is showing and hopefully you are feeling more energised.

Tonights session will start of with a little circuit to get you all warmed up and nice and loose then we will introduce a slightly different format. Intensity is the key tonight, hit it hard and fast.

CFS Olympic Lifting:6.30-7.30

As we have spent the last month primarily working drills and technique, at this weeks sessions we will be handing out a programme to everyone. Please get hold of a notebook to keep track of all your lifts.
There will still be coaching throughout the sessions as we all still have a lot to learn. There have be huge improvements in techniques by all, lets keep it going. See above quote.

CFS Functional Fitness:7.30-8.30

Warm up/dynamic stretch

400m run
5 rounds of
5 hindu push ups
10 squat holding weight disk to chest (20/10)
15m bear crawl (width of gym twice)
200m run carrying a single kb
5 rounds of
5 clapping push ups
10 squat holding weight disk to chest (20/10)
15m bear crawl (width of gym twice)
400m run

Cool down/stretch

CFS Functional Fitness 6.30-7.30

Warm up/dynamic stretch

In pairs complete the following:
On the minute for 8m alternating exercises after each minute
One of you performs 15 kb swings
One of you performs 15 press ups
On the minute for 6m alternating exercises after each minute
One of you performs 10 pull ups
One of you performs 10 goblet squats
On the minute for 4m alternating exercises after each minute
One of you performs 20 flutter kicks
One of you performs 20 mountain climbers

We are looking for high intensity for this so choose a KB that you can swing continuously as fast as possible without losing form. Speed is of the essence!

CFS Cross Train 7.30-8.30

Warm up/dynamic stretch

Power development
5m amrap:
1 front squat @110% bodyweight
7 KB swing 32/20

5m rest

Conditioning:
Tabata sledgehammer RH
Tabata press up
Tabata sit up
Tabata sledgehammer LH

Cool down/ stretch

CFS Cross train

Warm up/dynamic stretch

Power development
6m amrap
3 back rack push press @ 75% bodyweight
5 strict pull up

5m rest

Conditioning
100 ball slam or sledgehammer strikes
At the top of each minute perform 1 rope climb or 5 towel pull ups

Cool down/stretch

Ross and few guys from CF SA1 are popping over Sunday for a cheeky throwdown, so come down and have a bash.
Workout released on the day.

Functional session was quality, probably about -4 outside but that didn’t stop everyone getting amongst it with the runs then testing their grips with freezing hands on the rope climbs, sledgehammers and KB’s. Hard work = RESULTS, and last night was some hard ass work!

Tonights sessions:

CFS Cross train (6.30-7.30)

Warm up/dynamic stretch

Power Development
6m amrap
3 Deadlift 120k
5 squat jumps

5m rest

Conditioning
7rounds:
10 wall ball
max rep L sit pull ups

Cool down/stretch

Ladies Functional Circuits (7.45-8.30)

Got some new tunes for you all tonight. I know it’s cold but we’ll get you warm within minutes. Now is the time to work on fitness, get yourself ready for the active summer months and make the absolute most of every minute the sun is out. We want you to train not just because you think you ought to but because you WANT to, make it part of your lifestyle. Be fit, strong and happy.

Remember this place? Great memories of 'The Pit'. We've come a long way since then.

CFS Olympic Lifting (6.30-7.30)
As we have spent the last few sessions working on the individual parts of the clean and jerk.
Tonights session will be all about the snatch. Some hip mobility to start with followed by snatch balance.

Finishing with some full snatch attempts.

CFS Functional Session

Warm up/dynamic stretch

In pairs perform the following:
Partner 1 runs 400m whilst partner 2 performs kb swings then swap
Partner 1 runs 400m whilst partner 2 performs sledgehammer strikes then swap
Partner 1 runs 400m whilst partner 2 performs rope climb or towel pull ups then swap
Partner 1 runs 400m whilst partner 2 performs press ups then swap
Partner 1 runs 400m whilst partner 2 performs flutter kicks

Your score is the total amount of reps completed between you

Cool down/stretch

Please make sure you do stretch off at the end of the session, with the weather being very cold at the moment you will stiffen up very quickly. The stretching is as important as the workout itself, helping with injury prevention and flexibility.

CFS Functional Fitness: (6.30-7.30)

Warm up/dynamic stretch

10m spent on different loaded carries:
Suitcase, rack, waiter

WOD:
For time:
21 pull­ups
50 squats
21 Knees to elbows
18 pull­ups
50 squats
18 Knees to elbows
15 pull­ups
50 squats
15 Knees to elbows
12 pull­ups
50 squats
12 Knees to elbows

Cool down/stretch

CFS Cross Train: (7.30-8.30)

Warm up/dynamic stretch

10m technique work on the hang power clean

Conditioning:
10 box jump followed by 1 hang power clean 60/35 then 10 pull ups
10 box jump followed by 2 hang power clean 60/35 then 9 pull ups
10 box jump followed by 3 hang power clean 60/35 then 8 pull ups
10 box jump followed by 4 hang power clean 60/35 then 7 pull ups
10 box jump followed by 5 hang power clean 60/35 then 6 pull ups
10 box jump followed by 6 hang power clean 60/35 then 5 pull ups
10 box jump followed by 7 hang power clean 60/35 then 4 pull ups
10 box jump followed by 8 hang power clean 60/35 then 3 pull ups
10 box jump followed by 9 hang power clean 60/35 then 2 pull ups
10 box jump followed by 10 hang power clean 60/35 then 1 pull up

Cool down/stretch

WOD:

Warm up/dynamic stretch

7m amrap
5 back rack press @40% bodyweight (or shoulder press @50% bw)
5 C2B pull up

5m rest

10m amrap:
1 strict pull up
1 clapping press up
2 strict pull up
2 clapping press up
3 strict pull up
3 clapping press up
10 kb swing 24/16

Cool down/stretch

Read here

All these skills we are learning aren’t just for the gym. We are all very lucky to be living in this part of the world with so much on our doorstep to explore. Use your new found energy to get outside, run, climb, crawl and swim. Forget the tv, mobile, computer for a few hours and enjoy the fresh air and fantastic scenery we have here in Swansea.

Functional Fitness:

All will be revealed on the night

Olympic Lifting:

Work on the front squat/maintaining vertical torso

Full clean

Tonights session:

Warm up/dynamic stretch

7m amrap
5 hang power snatch @50% bodyweight
7 T2B

5m rest

On the minute for 10m:
2 power cleans 70/40
10 mountain climbers

*No bar dumping or regripping, 5 burpee penalty each time you do (to be completed at the end of the 10m)

Don’t be too eager to rx this one, we’re looking for powerful lightning fast hip extension and aggressive 3rd pull. Use a weight where you can maintain this.

Cool down/stretch

Warm up/dynamic stretch

21-15-9
Diamond press up
Ring dip
Hindu Press up

Perform a 400m run between each set, i.e. 21 of each then 400m run, 15 of each then 400m run etc.

Cool down/ stretch

Oly Lifting

Tonights session we will be concentrating on the jerk, working some drills then getting some weight overhead.

CFS Cross Train wod:

Warm up/dynamic stretch

7m amrap
5 OHS @ 70% bodyweight
5 bar facing burpee

5m rest

5 rounds for time:
10 pull up
20 kb swing 24/16
10 press up

Cool down/stretch

CFS Functional Fitness:

Warm up/dynamic stretch

In pairs, 1 work, 1 rest.
1 minute on each exercise, 3 rounds

Turkish get up 16/12 (alternate between left and right)
KB clean and press (5 reps left, 5 reps right)
Pull ups
KB rack squat (5 reps right, 5 reps left)
Weighted press up 10/5

Cool down/stretch

Remember open gym 4.00-6.30pm today!

Todays session:
Warm up/dynamic stretch

5m amrap
1 push jerk (from rack) @bodyweight
10m bear crawl

5m rest

15m amrap
1 rope climb from floor
1 turkish get up LH 16/12
5 weighted press up 20/10
1 turkish get up RH 16/12

Cool down/stretch/flexibility development

Perfect example of an immensely powerful hip drive. Notice how slow and controlled the first pull is then how sudden and explosive the second pull erupts. Also note how he pulls himself under the bar (third pull). Study the movements, then implement them. Simple….ish!

Good game face Marie!

Tough but fun session yesterday, great cold crisp weather to get stronger.

Dan, Sarah and Marie hit it hard while Steve and Luke shifted some serious iron.

Steve working his OHS

We urge any ladies out there who think that training the way we do at CFS will result in an unnecessarily muscular physique to check out niashanks.com and then tell us that she is too muscular!

Here is a quote from the lady herself:
“I’m sick and tired of telling women that lifting weights won’t make them “big ‘n bulky”, but it’s necessary because that myth is still thriving. I’ll keep this point short and simple – excess body fat is what makes women appear “bulky”, not having muscle. (Obvious exceptions are women who use anabolic steroids).

Strength training will allow you to build muscle, increase your metabolism, burn body fat, and ultimately help you achieve the lean and “toned” appearance you desire.”

It’s as simple as that!
So step away from the eliptical machine and give CFS a go, get strong, get lean and get confident in your ability.

“We all want to succeed at our careers, but overnight success is for lottery winners. Earning your stripes takes time, commitment, passion, determination, failure, experience and application. Strength and Conditioning is not a war, it’s not a battle, but to earn your stripes takes time, so roll up your sleeves and go to work!”
Anthony Donskov

Let me know if this suits you guys.

Starting next week we will be embarking on a 4 week programme in clean & jerk and snatch. We urge you to start keeping a journal for these sessions to keep tabs on weights lifted so you can progress. Just a notepad, nothing flash. Record all weights lifted and you will see that as your techniques improve so will the weights you can move.

From Dan John, highly respected strength and conditioning coach:

“Keep a journal. If I could recommend only one thing, it would be to keep this on-going conversation with yourself. As you link the days together and watch the ebbs and flows of your training and life, you can pick out the clues that lead to success in your life …athletically and real!”

Oly lifting sessions at CFS:
Tuesday – 6.30-7.30pm
Thursday – 7.30 – 8.30pm

5.30-6.30pm – Open gym
6.30-7.30pm – CFS Functional fitness
7.30-8.30pm – CFS Olympic lifting

If you aren’t taking advantage of the extra coaching at the func, cross train or oly lifting sessions I strongly recommend it. Learn new drills and improve your techniques in all movements.

Also remember to have your open gym sessions finished by 6.30pm to make it fair on the guys in the following session. Thanks.

Here is a great little mobility drill that we all should do EVERY DAY whether we are at the gym or not. Perform 8 reps 3 times, daily to maintain the hip flexibility and keep our squats deep and vertical.

Joker = 15 burpees

Spades = Air squat

Hearts = Pull ups

Clubs = Sit ups

Diamonds = Press ups

On every fifth minute perform 10m overhead lunges with 20k plate.

Once cards have been completed straight out with a partner and carry either 50k sandbag or 20k kettlebell 800m between you.

Great atmosphere and great company in the final session of 2011.

Remember new schedule kicks in today, make sure you check the new session times. I realise this may take a bit of getting use to but strongly believe the extra coaching in groups will benefit all of you. Please make sure if you are making use of open gym that there won’t be quite so much coaching and that you make sure all gear you use goes away before the 6.30pm class starts.

Thanks to all members for making 2011 a great year, these changes will ensure that we build on our success and make 2012 even better. Here’s to getting stonger and fitter.

Here’s a nice video to keep you all motivated over the xmas break.

“ROBERT”

Complete:
10 HSPU
20 GHD sit ups
30 Burpees
40 Pull ups
50 Squats
40 Pull ups
30 Burpees
20 GHD sit ups
10 HSPU

Dedicated to Tpr Robert Pearson (22) Queens Royal Lancers who died in an explosion in Afghanistan on 21/04/08. Also dedicated to Graham Livingston and Gary Thompson who died in the same month.

We have many exciting things planned for 2012 and in order help you all to progress as well as CFS itself we have thought long and hard about how we can achieve this. As we are getting busier we are modifying the schedule and offering more varied programme which will result in more coaching thus making you all better athletes.

Also as you all know Coach Nick has had to step back from the coaching as he has his hands full with his new arrival so for the time being we are regrettably having to remove the early openings on Thurs and Fri. We may be able to do it as and when and will let you all know on the blog when this will be possible. Thanks for your understanding. 

So here is the schedule for 2012 which will be in affect from 03/01/12:
CFS Functional Fitness: No barbells. Old school strength and conditioning using bodyweight, sandbags, odd shaped objects and much more.

CFS Cross Training: Pretty much what we are doing now, barbells, running, plyometrics, gymnastics etc. There will be more coaching with group warm ups/cool downs.

CFS Olympic Lifting: 2 Sessions a week concentrating solely on improving lifting techniques, no metcon just great coaching in all the power/olympic lifts.

Mon:
5.30-6.30 – Open gym
6.30-7.30 – CFS Functional Fitness
7.30-8.30 – CFS Cross train

Tue:
3.30-6.30 – Open gym
6.30-7.30 – CFS Olympic lifting
7.30-8.30 – CFS Functional fitness

Wed:
5.30-6.30 – Open gym
6.30-7.30 – CFS Cross train 
7.45-8.30 – CFS Ladies only circuits

Thu:
5.30-6.30 – Open gym
6.30-7.30 – CFS Cross train 
7.30-8.30 – CFS Olympic lifting

Fri:
5.30-6.30 – Open gym
6.30-7.30 – CFS Cross train 

Sat:
9.00 – 10.00 – CFS Ladies only circuits
10.00 – 12.00 – Open gym

Just a few things. If you are using the open gym slot can you please make sure that any gear you use is put away prior to the next session, and can you ensure your session is finished before the next session begins.

We are excited about the new programme for 2012 and look forward to seeing all you guys progress throughout the year at CFS and would like to thank all members for helping turn CFS into the best place to train and hang out.

The coaches

If you haven’t already paid for the gear you have ordered could you get the cash to us this week. We are looking into getting some CFS compression gear in the new year so don’t go blowing your xmas money in the casino:)

Christmas is always a time to say thank you and for me a sort of farewell wish to you all.

Four yrs ago Gez and I started training together in the amazing training regime you all know now as CFS aka Conditioning Fitness Systems.

A place where I have met some great friends, great trainers and most of all had some great laughs.

It never ceases to amaze me in this industry how serious and insular potential trainers and athletes become over their “gains” and “losses”.

CFS proves time and time again that you can improve your ability in all aspects of Strength and Conditioning with a smile on your face. I have spoken many times to the coaches and members about this “club atmosphere” which you, the members have created.

Some of my fondest memories and hysterical laughter will remain with me always.

Andrew Cudd was so shattered after doing Burpees and running that when he started to swing his kettlebell and I quote “As I swung the kettle Bell, I looked down and thought my leg was coming towards me, I thought I had three legs, it was time to stop”

After the same workout, myself Wilf and Gez witnessed Rob Howells going around in circles trying to find the direction in which way to run.

My particular favourite is Dan Spinks’ reaction to when someone asks him about Fran. I quote “It’s ridiculous, I’m never doing it again, it’s stupid I never want to feel like that again” He then usually walks away in disgust, and annoyed that you even asked him. Fran really bothers Dan, an amazing bloke and a great coach, who never has a bad word to say about anyone except poor old Fran.

Just some of the great memories, not too mention, peoples achievements, which have been nothing short of amazing, and I have no doubt will continue to be, under the watchful eye of the superb coaches.

As you are all aware baby Sam was born seven weeks ago and things are pretty hectic my end, so circumstances as they are mean I have to regrettably pull away from the coaching and input at the moment.

I will be doing my best to train regularly so I’m not going anywhere. I’m still hunting the top boys down, and for my age, i’m pound for pound the fittest guy up there haha.

I am always available to you for help as always, but I thought as I have so much respect for you guys and have trained side by side with all of you for so many years, it was right of me to say Thank you.

CFS is a great place, to relax, train hard, meet friends and hit your targets, in an amazing atmosphere.

I don’t want this to sound like an advertising campaign because it isn’t, it’s just fact about somewhere Ive quite simply trained and coached at for many years and always left with a smile.

So see you there, and thanks to every single one of you for a great time.

Nick (Jonno)

25th – Closed

26th – Closed

27th – 5pm – 8pm

28th – 5.30pm – 7.30pm

29th – 5.30pm – 8.30pm

30th – 5.30pm – 7.30pm

31st – Closed

1st – Closed

2nd – Normal schedule

Now’s the time to start thinking about setting some goals for 2012. I’m not talking about ‘resolutions’ as we all know they never last. I’m talking about setting some goals at CFS, whether it is getting your first unassisted pull up, aiming for your double bodyweight deadlift or perfecting your squat technique.

There are due to be some changes at CFS starting in the new year, all designed to improve our service to you all, in turn helping each member on the path to improvement which we will be announcing before xmas.

Don’t forget the CFS xmas night out this fri 7.30pm at the Uplands Tavern:)

I am not a huge Facebook guy. I log on every now and then and post a few comments on some pics or respond to my girlfriend’s wall posts, but for the most part, I find Facebook to overwhelming to deal with. When I am really bored (like during the trainig class I had to take at work on Friday), I pass the time reading the news feed on Facebook.

I have a ton of friends from the CrossFit crowd, so my news feed is never ending entertainment. What really fascinates me is the CrossFit people who write crazy ass status updates every ten to fifteen minutes. The status updates are always about their workout, their pending workout, or the workout that they had to miss. The status updates are always so dramatic…. They use words like “triumph” “victory” “blood” “tears” “glory” “battlefield” “arena” “courage” “war” “soldier” “warrior” “heroic”, etc, etc. Their status updates are meant to be inspirational, but really, WTF are these people talking about??? And who the hell are the crazy people hitting the “like” button???

At One World, we simply train. We train to get fit. Being fitter is just one of many things that helps make us a better parent, cop, fireman, soldier, teacher, doctor, lawyer, housewife….whatever! We train to be better at life. We are not training to be the 300 Spartans making a stand against the entire Persian army. Sorry folks, but exercising is just not that glamorous.

When you step into One World, know that our program is designed to simply help make you a better person through fitness. There are personal successes and failures every day. In that manner, working out is no different than life. Always remember that the workout is not a life or death struggle. I promise you that you will survive no matter what I tell you during the warm-up!

Now go forth, warriors and slay your “WOD”!!!! hahaha

This post in a nutshell:

You are not a warrior. Warriors kill people. You are exercising.

“No, I will not be defeated. I will not succumb, because I’ve been here before and I’ll be able to push through again.”

The guys at boxrox.com contacted us after our games a few weeks ago and stated they would like to feature it on their site. They also sent down a little Q&A which we were more than happy to answer.

Top guys and we thank them for taking the time to talk to us.

Click the image above to go to the site and have a read.

Dedicated to Lcpl Kyle Cleet Marshall (23) 2nd Battalion Parachute Regiment who died in an explosion in Afghanistan on the 14/02/11, and also Robert Wood, Dean Hutchinson, Lewis Hendry, Conrad Lewis, WO2 Colin Beckett and David Dalzell who died in the same month.

A quick edit of the latest escapade our Sunday Adventure Club got up to. Rope swings, Log chucking, Falling in water, swimming in the sea (in October!) and loads more! Take the hard work you’ve put into the gym and use it to go monkeying around!

See everyone there.

When we feel like giving up when we are physically and mentally fatigued we remember why we are completing the workout and who has lost their life whilst carrying out his/her duties as a soldier.

“MEAD”
20 min AMRAP of:
1 x 15ft rope climb
100m fireman carry

In pairs, one at a time climb the rope, then out to the carry. One partner carry 50m then swap for return 50m.

Dedicated to Nigel Mead (19) Royal Marines Commando, 42 Commando RM (Lima company) who was killed in an Explosion in Afghanistan on 15/05/11 also dedicated to Kevin Fortuna, Ollie Augustin, and Sam Alexander who died in the same month.

Overtraining is a very real danger for those engaged in physical culture. In fact, while the majority of this country (and of many others) suffers from a massive physical activity deficit, a sizeable portion of my readers faces the opposite danger. Understanding exactly how much to exercise can be tricky. No activity is worse than some, while too much may be worse than none at all. The ideal lies somewhere in between – though not necessarily in the middle, but rather smack dab in the “just enough” section. Can “just enough” be quantified? Perhaps it could be quantified using a battery of round-the-clock tests and measurements of anabolic and catabolic hormones, various serum concentrations, lactate build-up, cortisol:testosterone ratios, etc, but that would be expensive, unwieldy, and completely individualized. These types of objective measurements, ironically, would be more subjective than anything else; you couldn’t accurately extrapolate an overtraining threshold for the entire population from a single trainee’s results.

People are unique. Sure, nutritional requirements for human physiology adhere to a set of overarching principles, yet a single, universally specific macronutrient profile cannot be nailed down for all humans. In the end, each of us must craft his or her own identity, plan, regimen, and discover his or her own weaknesses, vulnerabilities, and sensitivities. In short, we must each become our own test subject (as well as astute observer) if we wish to optimize our health and our fitness. The concept of overtraining is similar. There’s a clinical definition – a state of chronic fatigue, depression, and underperformance that persists despite rest – and there’s a more general, working definition – a basic imbalance between work and recovery. Overtraining can also be highly personal and goal-dependent. Overtraining might describe anytime your training is working against you, and where adding more of it makes the problem worse. If you want to avoid overtraining, there are some grand, overarching principles to follow, but you’ll also want to pay attention to certain personal, entirely subjective cues:

1. You repeatedly fail to complete your normal workout.

2. You’re losing leanness despite increased exercise.

3. You’re lifting/sprinting/HIITing hard every single day.

4. You’re primarily an anaerobic/power/explosive/strength athlete, and you feel restless, excitable, and unable to sleep in your down time.

5. You’re primarily an endurance athlete, and you feel overly fatigued, sluggish, and useless.

6. Your joints, bones, or limbs hurt.

7. You’re suddenly falling ill a lot more often.

8. You feel like crap the hours and days after a big workout.

Pushing yourself to you own physical/mental limit now and again is fine. Doing it every day is just plain stupid. The whole reason we train using compound functional movements is to improve our quality of life i.e. allowing us to remain in a good physical state for years to come. Training too hard with bad form and weights that are too heavy is only going hurt you both physically and mentally.

We realise that there are some phenominal athletes out there and we all like checking videos of guys doing crazy weights for time and impressive feats of gymnastics. Please don’t forget that many of these are full time genetically gifted athletes with impressive backgrounds. Do not try and perform too many complex moves before first mastering all the basics, you will get 80% of the benefits from performing the common movements uncommonly well.

Train hard, train smart and please listen to the coaches if you are advised to drop weights, as we always say, ‘leave your egos at the door’ and you will reap the rewards in the years to come.

With all that said we have some exciting developments planned for CFS in the near future, stay tuned…

As many of you competed on the day you will need to spend this week recovering so there will be recovery workouts when you come down. For all else it’s skill week so spend the sessions working on lift technique, skills that you have difficulty with. Normal programming will resume next week.

Here’s to the future of CFS which wouldn’t be possible without your continued hard work on the gym floor and support.

After killing it at the DWF Games a week earlier Sarah decided today was the day she would make her first muscle up. Then she did 2!

We will need a hand throughout the day so any members not competing your help would be appreciated, I will put a sheet at the gym tonight so if you can make yourself available for the whole day can you put your name down. I will then delegate things for each person. If any of you have video cameras etc it would be great to get loads of footage on the day  then I can edit it all together afterwards.

We will be releasing the workouts next mon 07/11/11 but the final wod won’t be released until the day itself.

This is going to be a fantastic day and hopefully we can raise a load of money for Cameron.

There will be entrants from several other gyms so lets make them feel all welcome at CFS.

After the resounding success of the DWF 2011 games at the weekend everyone should be fired up and ready to rock for this one (plus raise a load for our charity).

To all team members I have burnt them all onto a disk for each of you and will bring them up the gym tonight.

Day 2 began with a brutal workout at 7am Sunday morning with only 1 team actually finishing within the 25m cut off. We weren’t sure if we’d made the cut. Initially 1team placed 19th so we were through to the next round, turns out due to a judging error we tied 20th with CF Plymouth. A throwdown between us and Plymouth was announced 1k row, each member does 250m each. First team to finish goes through. The guys gave everything they had, the whole place was going crazy, i screamed like my life depended on it but alas Plymouth just pipped us by seconds.

Steve, Wilf, Mike, Sarah, Ian, Luke, Kev and Emma showed true warrior spirit and gave absolutely everything on every workout. CFS can hold they’re heads high knowing they competed with some of the fittest athletes in the country and gave them a run for they’re money.

No internet at home so photos will go up tomorrow. I’m now going to fall asleep I am knackered and all i did was stand there, shout and take a few photos!!!!

Todays chipper is a version of a ‘Painstorm’ from CF North England.

Warm Up:
Mobilise, dynamic stretch
3 rounds:
10 OHS
10 kb swing 20/12
10m bear crawl

In pairs complete the following:
1k run
20m to accumulate as many points as possible between you 60/40
OHS = 10 points
Thruster = 5 points
Squat clean = 4 points
GTOH = 3 points
Deadlift = 1 point
200m baby carry (carry each other 100m each)

As always, 5 burpee penalty from bars dropped from overhead.

Cool Down:
Stretch, flexibility development

(pic borrowed from CFReign)

Team 1- ‘AD/HD’
Steve P
Wilf
Mike
Sarah

Team 2-’The XXX Men’
Ian
Luke
Gunny
Emma J

£15 for DWF team members £20 for everyone else. There will be a form in the gym next week for those who want to be proud owners of one of these. Cash up front please and the shirts will be printed mid november so we need all orders in by first week of nov.

They should be at the gym this week so can team members bring the money in for the shirts (£15 for DWF team members £20 for everyone else).

We will then take orders from everyone else who wants one of these bad boys!

Just a reminder for the DWF teams, session from 10am onwards tomorrow. Plan to run through a few things so you’re all prepared for next weekend.

Warm Up:
Mobilise, dynamic stretch
3 rounds:
10 OHS
10 kb swing 20/12
10m bear crawl

Chipper:
1000 rep challenge:
In teams of 4 complete the following:
200 OHS (bar only)
400m run
200 c&j 40/25
400m run
200 back squat 60/40
400m run
200 press up
400m run
200 box jump

1 work 3 rest. All team members run together. Partition the reps any way you wish.

*NO Bar dumping from overhead, 5 burpee penalty

Everyone at the gym sends they’re wishes and look forward to meeting the little one.

Considering 2 yrs ago Marie couldn’t run 400m non stop this is a great achievement.