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20 March 2019

Crossfit Open 19.4 Recap

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18 March 2019

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14 March 2019

Pics of 19.3 Dumbbell Overhead Lunges, Dumbbell Box-Step-ups, Strict Handstand Push-ups, Handstand Walk...

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13 March 2019

CrossFit Open Recap 19.3 Friday the 8th of March, the dedicated and brave souls of the realm gathered once again to undertake another CrossFit Open workout.  This time armed with the knowledge that what lay waiting in front of them wasn’t the White walkers and the Night King (Dave Castro), but strict handstand push ups.  In what some would consider a fate worse than beheading at the hands of King Joffrey, strict handstand push ups represented a huge challenge for many athletes, including this author.   However in order to get to the Battle of the Bastards and slay Ramsay Bolton (Strict HSPU), firstly you had to complete 200 feet of Overhead Dumbbell lunging (gain the support of the Wildlings) and 50 weighted box step ups (garner support of the Knights of the Vale), then you got an opportunity to wield your blade in the great battle and if you managed to be victorious and defeat 50 strict handstand push ups you were then able to progress to battle the 200 feet of Handstand Walking or in this case the crazy Queen herself, Cersei.   In what can only be described as the Battle of Winterfeld Version 2, all of our athletes went absolutely crazy.  After an emotional pre war speech, everyone was determined to get out some handstand push ups. After the lunges and the box step ups, it is fair to say that everyone’s shoulders were cooked and struggling to wield the required strength.  But, everyone challenged themselves and went about the impossible task. There were some extraordinary efforts on the evening, and it’s hard to mention everyone however some notable performances - Jon “Snow” Crockett getting through the entire 50 strict HSPU and getting a Handstand walk out. Maarten “Jorah Mormont “ Greven, Daan “Tormund Giantsbane” Konning, Coach “Yara Greyjoy” Micky, Jamie “Lannister” Bodelon, Marnu “Greyworm” Breitenbach, Etienne “ Gregor Clegane” Lof, Masja “Melisandre” Kristelijn and Milou “Arya Stark” Schelling who all got their first strict Handstand pushup.  (There may have been others and I apologise if I missed you) Tosca “Queen Margaery Tyrell” Leeuwestein banging out a 11 reps after telling the team she couldn’t do any at all.   What will the open bring next week in the continuing saga of Fire and Ice?  Will we see the rightful queen (deadlifts) take the throne? Will the army of the north (bar muscle ups) conquer the south (chest to bar pull ups)?  Will Tyrion Lannister (Mark Schalkwijk) continue his impressive run up the leaderboard? Where and when will Euron Greyjoy (thrusters) show up? I don’t know what will happen but I know that Winter is coming.Lorem ipsum

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12 March 2019

Athlete: Jamie Shot during The Open 19.3!

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11 March 2019

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07 March 2019

Pics of 19.2 Toes to Bar, Double Unders and Heavy Squat Cleans...

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05 March 2019

The CrossFit Open 19.2 Recap Recap of the Open 19.2

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04 March 2019

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28 February 2019

Pics of 19.1 Wallballs and Rowing...

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26 February 2019

Changes in Schedule Due to CrossFit Headquarters hosting a Level 1 Weightlifting Course on Saturday 2nd and Sunday 3rd March in the box, there will be some minor changes to the class schedule. All classes will commence at the normal time, however will meet in front of the whiteboard in Hall 3. We thank you for your patience over the weekend.

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25 February 2019

The CrossFit Open 19.1 Recap On Friday the 22nd of February the CrossFit Open kicked off with 45 CFA members deciding that wall balls and rowing would be a fun way to spend their evening.  With many members experiencing the atmosphere of Friday Night Lights for the first time, they weren’t disappointed. With a 15 min AMRAP of 19 wall balls and 19 calories rowing being on the menu we all knew that this was going to be leg burner with a side of heavy breathing thrown in for good measure.  One thing CrossFit has always preached is simplicity, it doesn’t have to be complicated to be effective - This was realised about 3 minutes into this workout by most members when they looked up at the clock and realised how much time was left to go. After the first few rounds the wall balls felt considerably heavier and the target line looked much higher than it had a few minutes earlier but everyone kept going, digger a little further into the pain cave and getting through far more reps than they would have imagined.  It always helps to have people alongside you quitely, or in most cases not so quietly, cheering you on encouraging you to pick that wall ball up or pull the rower handle just a little faster. At the end of each fifteen minutes the gym floor resembled a scene from a zombie apocalypse movie, with some people wishing that zombies had actually eaten their legs.  There was rolling around and moaning and sweat - and despite there being rowing and wall balls somehow there was still chalk on the ground! Didn’t matter what strategy was implemented the end result was exactly the same - carnage and having difficulty walking up and down stairs the next day was the final outcome. It is a worldwide competition, it’s fun to compare your scores against your training buddies, but ultimately the open is all about proving something to yourself.  It might be as simple as completing your first pull up or you might be striving for something much greater, but ultimately every single person who steps on to the floor to have a crack is improving themselves.   There were many nervous people for 19.1 - for some it was their first time doing the open and for others who had previously done the open they knew what was coming, but everyone dug deep and gave it everything they had and as coaches that is all we ask from everyone.  But, it’s only the first week - four more workouts and four more sleepless nights to go, so be prepared for anything!!

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