January - 2015

Saturday 31st January 2015 - Workout Of The Day - CrossFit Widnes

Warmup Mobility Active Stretching and Coaches Choice Strength In a 10 min Window: Establish a 5xRM Thruster, Then once a 5xRM established strip bar to 50% Establish a max Unbroken set WOD 500m Row 50 x KB Swings 10 x PressUps 400m Run 40 x KB Swings 20 x Pressups 300m Run 30 x KB Swings 30 x PressUps 200m Run 20 x KB Swings 40 x PressUps 100m Run 10 x KB Swings 50 x PressUps

Friday 30th January 2015 - Workout Of The Day - CrossFit Widnes

CrossFit with MOBILITY Hip and Glute Mobility WOD Snatch Complexes

Thursday 29th January 2015 - Workout Of The Day - CrossFit Widnes

Warmup Mobility Shoulder/Hip Mobility Coaches choice warmup Strength+Tekkers Beginners - Overhead Squat Tekkers Intermediate - Build to a strong 8rm OHS WOD "Nancy" - 5RFT 400m run 15 x Overhead Squat 40/30kg

Wednesday 28th January 2015 - Workout Of The Day - CrossFit Widnes

Warmup Mobility Active Stretching Tekkers KB Snatch Strength 12 mins to establish Heaviest Farmers Walk 20m WOD for Time: 400m Run/Row 21 x Kb Snatch Left arm 20/16kg 200m Run/Row 21 x Kb Snatch Right arm 20/16kg 200m Run/Row 15 x Kb Snatch Left arm 20/16kg 200m Run/Row 15 x Kb Snatch Right arm 20/16kg 200m Run/Row 9 x Kb Snatch Left arm 20/16kg 200m Run/Row 9 x Kb Snatch Right arm 20/16kg 400m Run/Row

Tuesday 27th January 2015 - Workout Of The Day - CrossFit Widnes

Warmup Mobility Shoulder mobility/Squat Therapy Tekkers (Beginners) Clean and Jerk (Intermediates) Establish a strong 1rm Clean+Jerk WOD AMRAP (16 mins) Ladder of: 2,3,4,5,6,7,8 reps etc of: Power Clean 50/30kg Squat Clean 50/30kg Push Press 50/30kg Push Jerk 50/30kg

Monday 26th January 2015 - Workout Of The Day - CrossFit Widnes

Warmup Mobility Active Stretch Strength Back Squat 15 mins to find a strong 5rm Back Squat WOD 1 -1 min resta AMRAP in 5 mins 5 x TTB 10 x Pressups 15 x Squats WOD 2 AMRAP in 5 mins 7 x KB Swings 20/16kg 7 x Box Jumps 24/20" WOD 3 AMRAP in 5 mins Burpees Hand Release

Saturday 24th January - Hero WOD "Daniel" - CrossFit Widnes

Warmup Mobility Active Stretching, squat therapy Pipe drills for Thrusters Strength In a 10 minute window find your Heaviest 7 rep max Thruster Hero WOD "Daniel" For time 50 Pull-ups 400 meter run 95 pound Thruster, 21 reps 800 meter run 95 pound Thruster, 21 reps 400 meter run 50 Pull-ups

Friday 23rd January 2015 - Workout Of The Day - CrossFit Widnes

Warmup/Mobility Dynamic Mobility, rollout thoracic Spine Tekkers Kipping pullup drills WOD - 8 Min AMRAP Pullups 3,6,9,12,15 etc Walking O/H plate Lunge 6,12,18,24,30 etc Mobility Quadriceps Fascia Release, Band Distraction, and Assisted Stretching

Thursday 22nd January 2015 - Workout Of The Day - CrossFit Widnes

Warmup Mobility Wall Ball Tennis Active Stretching Strength Snatch Balance Progression EMOM 10 mins - 3 x Snatch Balance WOD Intermediate 4 x Rounds for Time 8 x Power Snatch+OHS 40/30 10 x Jump Squats 400m Run Beginner 16 x Plate GTOH 20/15kg 10 x Jump Squats 400m Run

Wednesday 21st January 2015 - Workout Of The Day - CrossFit Widnes

Warmup Mobility 2 x Rds for Quality 12 x Hollow Rocks 12 x Back Extension 12 x Ring Rows/Pullups Gymnastics Muscle up Progession EMOM 8xMins 2 x Ring Muscle Ups WOD - 10 x RFT 15 x Burpees 20 x Air Squats

{"items":["5fda41519e25dc0017ec9b4c","5fda41519e25dc0017ec9b43","5fda41519e25dc0017ec9b44","5fda41519e25dc0017ec9b4b","5fda41519e25dc0017ec9b48","5fda41519e25dc0017ec9b4a","5fda4151560e0100177e11f3","5fda4151560e0100177e11ec","5fda4151560e0100177e11f5","5fda4151560e0100177e11ef"],"styles":{"galleryType":"Columns","groupSize":1,"showArrows":true,"cubeImages":true,"cubeType":"fill","cubeRatio":1.3333333333333333,"isVertical":true,"gallerySize":30,"collageAmount":0,"collageDensity":0,"groupTypes":"1","oneRow":false,"imageMargin":32,"galleryMargin":0,"scatter":0,"rotatingScatter":"","chooseBestGroup":true,"smartCrop":false,"hasThumbnails":false,"enableScroll":true,"isGrid":true,"isSlider":false,"isColumns":false,"isSlideshow":false,"cropOnlyFill":false,"fixedColumns":1,"enableInfiniteScroll":true,"isRTL":false,"minItemSize":50,"rotatingGroupTypes":"","rotatingCropRatios":"","columnWidths":"","gallerySliderImageRatio":1.7777777777777777,"numberOfImagesPerRow":1,"numberOfImagesPerCol":1,"groupsPerStrip":0,"borderRadius":0,"boxShadow":0,"gridStyle":1,"mobilePanorama":false,"placeGroupsLtr":true,"viewMode":"preview","thumbnailSpacings":4,"galleryThumbnailsAlignment":"bottom","isMasonry":false,"isAutoSlideshow":false,"slideshowLoop":false,"autoSlideshowInterval":4,"bottomInfoHeight":0,"titlePlacement":"SHOW_ON_THE_RIGHT","galleryTextAlign":"center","scrollSnap":false,"itemClick":"nothing","fullscreen":true,"videoPlay":"hover","scrollAnimation":"NO_EFFECT","slideAnimation":"SCROLL","scrollDirection":0,"scrollDuration":400,"overlayAnimation":"FADE_IN","arrowsPosition":0,"arrowsSize":23,"watermarkOpacity":40,"watermarkSize":40,"useWatermark":true,"watermarkDock":{"top":"auto","left":"auto","right":0,"bottom":0,"transform":"translate3d(0,0,0)"},"loadMoreAmount":"all","defaultShowInfoExpand":1,"allowLinkExpand":true,"expandInfoPosition":0,"allowFullscreenExpand":true,"fullscreenLoop":false,"galleryAlignExpand":"left","addToCartBorderWidth":1,"addToCartButtonText":"","slideshowInfoSize":200,"playButtonForAutoSlideShow":false,"allowSlideshowCounter":false,"hoveringBehaviour":"NEVER_SHOW","thumbnailSize":120,"magicLayoutSeed":1,"imageHoverAnimation":"NO_EFFECT","imagePlacementAnimation":"NO_EFFECT","calculateTextBoxWidthMode":"PERCENT","textBoxHeight":0,"textBoxWidth":200,"textBoxWidthPercent":50,"textImageSpace":10,"textBoxBorderRadius":0,"textBoxBorderWidth":0,"loadMoreButtonText":"","loadMoreButtonBorderWidth":1,"loadMoreButtonBorderRadius":0,"imageInfoType":"ATTACHED_BACKGROUND","itemBorderWidth":2,"itemBorderRadius":0,"itemEnableShadow":false,"itemShadowBlur":20,"itemShadowDirection":135,"itemShadowSize":10,"imageLoadingMode":"BLUR","expandAnimation":"NO_EFFECT","imageQuality":90,"usmToggle":false,"usm_a":0,"usm_r":0,"usm_t":0,"videoSound":false,"videoSpeed":"1","videoLoop":true,"jsonStyleParams":"","gallerySizeType":"px","gallerySizePx":670,"allowTitle":true,"allowContextMenu":true,"textsHorizontalPadding":-30,"itemBorderColor":{"themeName":"color_12","value":"rgba(214,214,214,1)"},"showVideoPlayButton":true,"galleryLayout":2,"targetItemSize":670,"selectedLayout":"2|bottom|1|fill|true|0|true","layoutsVersion":2,"selectedLayoutV2":2,"isSlideshowFont":false,"externalInfoHeight":0,"externalInfoWidth":0.5},"container":{"width":670,"galleryWidth":702,"galleryHeight":0,"scrollBase":0,"height":null}}

2 3

Are you recovering as hard as you train? Part 2

Outside The Box - YouTube Vlog

Food for Fuel Friday

Abbys Story

Episode 2 - In training with......

Marv Turner - The British Championships

Are you recovering as hard as your training - Part 1

Pilates for CrossFit

Cardio for CrossFit - Build your engine!

Marv Turner - Why Powerlifting?

{"items":["5fda414b9a91980016a74de6","5fda414b9a91980016a74de1","5fda414b9a91980016a74de2","5fda414b9a91980016a74de3","5fda414b9a91980016a74de0","5fda414b9a91980016a74de8","5fda414b9a91980016a74de7","5fda414b9a91980016a74de5","5fda414b9a91980016a74de4","5fda414b9a91980016a74de9"],"styles":{"galleryType":"Columns","groupSize":1,"showArrows":true,"cubeImages":true,"cubeType":"max","cubeRatio":1.7777777777777777,"isVertical":true,"gallerySize":30,"collageAmount":0,"collageDensity":0,"groupTypes":"1","oneRow":false,"imageMargin":22,"galleryMargin":0,"scatter":0,"rotatingScatter":"","chooseBestGroup":true,"smartCrop":false,"hasThumbnails":false,"enableScroll":true,"isGrid":true,"isSlider":false,"isColumns":false,"isSlideshow":false,"cropOnlyFill":false,"fixedColumns":0,"enableInfiniteScroll":true,"isRTL":false,"minItemSize":50,"rotatingGroupTypes":"","rotatingCropRatios":"","columnWidths":"","gallerySliderImageRatio":1.7777777777777777,"numberOfImagesPerRow":3,"numberOfImagesPerCol":1,"groupsPerStrip":0,"borderRadius":0,"boxShadow":0,"gridStyle":0,"mobilePanorama":false,"placeGroupsLtr":true,"viewMode":"preview","thumbnailSpacings":4,"galleryThumbnailsAlignment":"bottom","isMasonry":false,"isAutoSlideshow":false,"slideshowLoop":false,"autoSlideshowInterval":4,"bottomInfoHeight":0,"titlePlacement":"SHOW_BELOW","galleryTextAlign":"center","scrollSnap":false,"itemClick":"nothing","fullscreen":true,"videoPlay":"hover","scrollAnimation":"NO_EFFECT","slideAnimation":"SCROLL","scrollDirection":0,"scrollDuration":400,"overlayAnimation":"FADE_IN","arrowsPosition":0,"arrowsSize":23,"watermarkOpacity":40,"watermarkSize":40,"useWatermark":true,"watermarkDock":{"top":"auto","left":"auto","right":0,"bottom":0,"transform":"translate3d(0,0,0)"},"loadMoreAmount":"all","defaultShowInfoExpand":1,"allowLinkExpand":true,"expandInfoPosition":0,"allowFullscreenExpand":true,"fullscreenLoop":false,"galleryAlignExpand":"left","addToCartBorderWidth":1,"addToCartButtonText":"","slideshowInfoSize":200,"playButtonForAutoSlideShow":false,"allowSlideshowCounter":false,"hoveringBehaviour":"NEVER_SHOW","thumbnailSize":120,"magicLayoutSeed":1,"imageHoverAnimation":"NO_EFFECT","imagePlacementAnimation":"NO_EFFECT","calculateTextBoxWidthMode":"PERCENT","textBoxHeight":160,"textBoxWidth":200,"textBoxWidthPercent":50,"textImageSpace":10,"textBoxBorderRadius":0,"textBoxBorderWidth":0,"loadMoreButtonText":"","loadMoreButtonBorderWidth":1,"loadMoreButtonBorderRadius":0,"imageInfoType":"ATTACHED_BACKGROUND","itemBorderWidth":0,"itemBorderRadius":0,"itemEnableShadow":false,"itemShadowBlur":20,"itemShadowDirection":135,"itemShadowSize":10,"imageLoadingMode":"BLUR","expandAnimation":"NO_EFFECT","imageQuality":90,"usmToggle":false,"usm_a":0,"usm_r":0,"usm_t":0,"videoSound":false,"videoSpeed":"1","videoLoop":true,"jsonStyleParams":"","gallerySizeType":"px","gallerySizePx":292,"allowTitle":true,"allowContextMenu":true,"textsHorizontalPadding":-30,"itemBorderColor":{"themeName":"color_12","value":"rgba(214,214,214,0)"},"showVideoPlayButton":true,"galleryLayout":2,"calculateTextBoxHeightMode":"MANUAL","textsVerticalPadding":-15,"targetItemSize":292,"selectedLayout":"2|bottom|1|max|true|0|true","layoutsVersion":2,"selectedLayoutV2":2,"isSlideshowFont":true,"externalInfoHeight":160,"externalInfoWidth":0},"container":{"width":220,"galleryWidth":242,"galleryHeight":0,"scrollBase":0,"height":null}}

FIRST SESSION FREE

Contact Chris on 07875097307

Or