CrossFit Carlisle Is Currently Closed
Due to ever increasing overheads and lack of public awareness in the local area, CrossFit Carlisle has had to close it’s doors. Hopefully this will only be a temporary measure and we are currently looking for a cheap industrial unit to rent around 1500 sq ft. I am currently trying to work to save money to re-open once I have money for equipment etc and have my house up for sale with a view to investing the money into a much better facility which will be open all day, every day.
Thankyou to all the previous members who gave their support when we were open, hope to see many of you back in the future when we re-open.
Tuesday 13th December 2011
London Throwdown WoD’s complete and all sessions back to normal, including circuits tonight at 7:15pm. Well done to Lucy with an amazing performance finishing 7th in the womens and to Joe who came 15th in the mens. Wes just missed out on qualifying for the throwdown final in feb with a 62nd place finish.
Today’s WoD
Warm up & mobilise
Skill/strength
3 rounds of 15 squat clean wall balls/max double unders
then power snatch heavy 2’s
Workout
3 rounds for time of
15 power clean
10 push jerk
5 power snatch
men rx’d 50kg, women 35kg
Cool down and stretch
Monday 12th December 2011
With the London Throwdown WoD’s almost complete, we should now return to normal after tonight. For those who still have a WoD to complete tonight between 5:30pm and 7pm is your final opportunity. The 7pm-8pm class will resume as normal.
Today’s WoD
Warm up & mobilise
Skill/strength
L-sit holds & Pistol Progressions
Workout
5 rounds of
Row – max calories in 90 secs
Wallball – max reps in 90 secs
Box Jump – max reps in 90 secs
1 min rest between rounds
Cool down and stretch
Monday 5th December 2011
Due to the London Throwdown I am going to post the schedule of WoD’s for the full week so as to accommodate judging of the WoD’s and allow plenty of time for practise of the movements and to allow for a possible re-take of any that you fuck up on. We will be open 6-7pm mon-fri plus 7-8pm on mon and wed, circuits 7:15-8:15pm tues. Good luck to all competing!
Monday’s WOD
London Throwdown WoD 1
Complete in any order or breakdown…
75 Thrusters 35/25kg
75 Burpee bar hop-overs
75 Pull-ups
Tuesday’s WoD
London Throwdown WoD 2
Output 1200/800kg of power clean. (Select your own weight).
5 rounds of:
5 Shoulder-to-overhead 60/40kg
7 Front squats 60/40kg
9 Toes-to-bar
Output 1200/800kg of power clean.
Wednesday’s WoD
London Throwdown WoD 3
100 Double unders
30 K2E to pull-ups
30 Hang snatch 35/25kg
100 Double unders
Thursday’s WoD
Skill/Strength session
Friday’s WoD
Re-judging of any seriously fucked up throw down WoD’s, (pre booked judging slots only) and UK Throwdown series week 3 WoD judging.
Friday 2nd December 2011
Tonight we will be judging the UK Throwdown series 2nd WoD which will give those who aren’t competing a chance for open gym to spend some time working on your Goat and practising skills or technique.
Today’s WoD
Warm up & mobilise
UK Throwdown WoD 2
“For the grace of Cindy”
12min AMRAP
10 rounds of Cindy –
5 Pull ups
10 Push ups
15 squats
Followed by max reps ground to overhead with 60kg/40kg
Your score is the number of GTOH completed in the remaining time following 10 rounds of Cindy.
Standards:
Pull ups – chin over bar, full extension at the bottom
Push ups – Chest to floor, no hand release required
Squats – Hip crease below knee at bottom, fully open hip at the top
GTOH – Full lock out overhead, don’t catch the bar off the bounce.
Thursday 1st December 2011
For those who are doing the UK Throwdown Series, tomorrow will be set aside for judging and the rest of you have open gym to give you a chance to work on weaknesses or other WoD’s you may have missed or want to try.
Today’s WoD
Warm up & mobilise
Skill/Strength
Part 1
15 mins to find 1 rep max clean and jerk
Part 2
15 mins to find 20 rep max front squat
Part 3
15 mins to find max rep parallette hand stand push up or sub HSPU progesssions
Cool down and stretch
Wednesday 30th November 2011
It’s the last day of “Mo” season so if you know anyone who has been sporting one and you haven’t sponsored them yet, please dig deep and give a little today. Even if it’s only £1, every little helps.
Today’s WoD
Warm up & mobilise
Skill/Strength
3 sets of 5 Power snatch
3 sets of 2 Snatch balance
5 sets of 1 Full snatch
WOD
9 Minutes
1 Burpee w/ jump over bar
1 Snatch (full squat snatch)
2 Burpees
2 Snatch
.
.
.
Keep going as far as possible in 9 Minutes
Tuesday 29th November 2011
Good efforts by all at WoD 24 and great to have Lee from CrossFit Teeside train with us, it’s always nice to see a new face and a visitor from another box is a welcome treat. Maybe one day some other affiliates will join us for a thrown down too?
Today’s WoD
Warm up & mobilise
Skill/strength
Clean and jerk (full squat clean)
Turkish getup
Workout
5 Minutes max reps Clean and jerk
5 Minutes max reps Turkish get-ups
1 min rest
3 Minutes max reps Clean and jerk
3 Minutes max reps Turkish get-ups
1 min rest
1 Minute max reps Clean and jerk
1 Minute Turkish get-ups
Score total reps of the clean and jerks, turkish get-ups and loads for each movement.
Cool down & stretch
Monday 28th November 2011
To clear up a few things as many of you are wondering what’s going on and the rumour mill is rife, I will clear a few things up. As of immediate effect there will be no open gym session from 5-6pm but the group CrossFit classes will stay. From immediate effect there will be a 6-7pm group coached CrossFit session Monday, Tuesday, Wednesday and Thursday where there will be a group warm up, skill and or strength coaching, a group workout and then some cool down and stretching time. In addition on a Monday and Wednesday there will be an additional group CrossFit Class from 7-8pm. On a Friday there will be a variety of open gym, team games, outdoor/urban wood’s and more which will all depend on numbers, weather and demand. On a weekend, for the time being we will be closed. Circuits will continue Tuesday night 7:15-8:15pm right through December.
We have given notice to the landlord of our current box and are now looking for a smaller; or more to the point cheaper box so as to keep the overheads down to a more manageable level.
On a polite note, all membership money must be paid in advance of any training and if you turn up for a session without having paid prior you will not be able to train.
There are a limited new batch of t shirts available and a few hoodies which are available now at £35 for hoodies and £15 for T Shirts, great xmas presents for yourself or a friend. 1st come, 1st served.
Any questions not answered, please don’t hesitate to ask.
Today’s WoD
Warm up & mobilise
Strength
Work up to heavy deadlift,
5 x 3reps at 80% of 1RM
Workout
Workout:
24x OHS (40kg)
24x Push-up +
24x Back Squat (60kg)
24x Push-up +
24x Front Squat (60kg)
24x Push-up +
24x Goblet Squat (24kg)
24x Push-up +
24x Overhead Walking Lunges (20kg)
24x Push-up +
24x Wall Ball (10kg)
24x Push-up
Cool down and stretch
Friday 18th November 2011
If your coming to team games it’s essential to wear old clothes, gloves will also be an advantage!
Today’s WoD
Team Games with a difference.
Leaving box 6pm prompt
Old clothes essential
Gloves an advantage
Head torch is a pure bonus
See you there