We are so pleased to announce our September Member of the Month – Mark Gibbs aka Gibbo (pictured here with the 2015 SiD team bottom right). When trying to put together an intro piece about Gibbo, it was difficult – because no one could stop laughing at all the hilarious moments that have passed since he became a member back in June 2014. If you have ever trained with Gibbo you’ll know he’s more likely to be seen enthusiasticly chastising himself for misses than celebrating victories – humble bloke. Gibbo is a traditional fellow, he doesn’t subscribe to Facebook so be sure to congratulate him in person next time you see him at the gym. I’ll let the interview speak for itself… Well Done Gibbo!

How did you first get involved with Blitz CrossFit?

For about ten years I’d been fortunate enough to be … Read More »

Blitz Brief

We will be hosting our very own in-house competition, ‘Indian Summer Slam’ on Saturday September 3rd from 10am – 2pm. This is open to all ability levels and you will get the opportunity to do 3 events over the afternoon. Members please register on TeamUp so we can organise heats! Bring your friends along to spectate – the competition is open to Blitz Members only.

Today’s WOD

Back Squat

6×4@80% off 2:30
Between Sets of Squats complete a 30 sec Baby Carry

20 Rounds off 20 secs

5 Toes2Bar

Blitz Brief

The Blitz Team complete the first part of a 5k running event at Tribal Clash on the beach in Devon this weekend.

photo credit: active stills

Todays WOD

Pairs Workout For time;

200 Wall Ball 9/6kg 10/9ft
150 Power Snatch 45/30kg
100 C2B Pull Ups
50 HSPU

Blitz Brief

Kat Suchet & Pat Murray, Blitz competitors, looking very synchro in the running warm up.

Today’s WOD

Push Press

6×3@80% off 2:15

For Time

100 Russian KB Swings @32/24Kg
at the top of every min do 5 burpees

Blitz Brief

CrossFit is better with friends! This SATURDAY 13TH AUGUST is our very first ‘Bring a Friend to CrossFit’ day. You can bring a friend/family along with you to class to hit a spicy partner WOD – all ability levels are welcome.

Today’s WOD

Front Squat

Build to daily max in 12mins then complete 6×2@80% off 2mins

3 rounds of

15 thrusters @42.5/30
12 burpees

Blitz Brief

Dish holds – Get yourself ready for today’s gymnastics piece.

Today’s WOD

A. 10 mins to find a 2RM Hang Clean

B. Deadlift

1 x 20 + 3 x 10 @ 50% of 1RM (off 2:00)

C. 3 Rounds of

Gymnastics swimming
15 kip swing

Blitz Brief
 Mark & Phil hitting Murph in Open a Gym yesterday.
Today’s WOD

Push Press

Build to daily max in 12mins
then complete 6×2@80% off 2mins

Then 6min AMRAP

30 Double Unders
10 Sit Ups

Teamwork makes the dream work…

Today’s WOD

Team “Murph” Teams of 4:

Mile Run (split into 400s)
150 C2B
300 Press Ups
450 Air Squats
Mile Run (split into 400s)

We are thrilled to announce our August Member of the Month: Caitlin Fensham! Caitlin started out at Blitz on our CrossFit Kids program and has recently become a member of the mainstream classes. Watching her progress has been both exciting and inspiring – from consistently getting stronger in the basic lifts and the more technical OLY work to getting her first chest to bar pull up in the Open, we can’t wait to see how far this girl can go. Over the course of this year’s 5 week Open, she got her first toes to bar, linked double unders as well as snatching and deadlifting more than ever before. At the tender age of 16, Caitlin has shown amazing commitment to training – even dragging her Dad along to 6 and 7am sessions before school. We are so proud to have … Read More »

Blitz Brief

Congratulations to Blitz Newlyweds Lee & Helen who tied the knot over the weekend.

Todays WOD

Back Squat

Build to daily max in 12mins then complete 6×2@80% off 2mins

In pairs, 8min AMRAP

200m while partner holds Plank

Blitz Brief

Summer colour ways are in…grab yourself a new tee.

Today’s WOD

8rounds of

2 Deadlift off 1:15 @ 80% of max

Then, for time 4 rounds of

run 400m
20 Burpee Box Jump 24/20″

Blitz Brief

Coach Si & some of the Blitz gang hanging out at the CrossFit Games in sunny California.

Today’s WOD

For time:

1000m Row
50 Thruster @ 60/42.5kg
30 Muscle Ups

Time Cap 20 mins

Blitz Brief

Happy Monday! Hopefully you’ve been inspired by the Reebok CrossFit Games action over the weekend – come and get stuck in to this week’s training.

Today’s WOD

Back Squat

5-5-5-5-5-5-5

For Time (10 minute cap)

500 m Row
40 Wall Balls
30 Double Unders
20 Toes 2 Bar
10 HSPU

Blitz Brief

Save the Date: 15.10.16 for our Annual Birthday Party. Details to Follow.

Today’s WOD

‘Team House of Cards’

Each Team has a pack of cards, keep turning cards over until you reach the end of the pack

The number corresponds to the reps to complete and the suit dictates the exercise

As follows

Hearts Burpees
Clubs Sit Ups
Diamonds Pull Ups
Spades Press Ups
JOKER 2 min plank hold

Blitz Brief

Yesterday’s class cheering Christina through the final reps of the workout. Awesome work everyone that was a toughie!

Today’s WOD

4 rounds of

400m run
12 front squat @ body weight
400m run
12 hang power clean @ body weight

Blitz Brief

Carla & Pat post WOD chill out.

Today’s WOD

30-25-20-15-10-5

Toes to bar
Double Arm OH KB Lunges @24/16kg

5 rounds in pairs of

10 Good Mornings
10 Reverse Flys

Blitz Brief

The games has begun! Head over to games.crossfit.com to watch the top male, female, masters & teen CrossFit competitors in Carson California over the next few days.

You might even catch Coach Simon and Holly in the stands!

Today’s WOD

Death by Power Clean and Jerk @ 60/40kg

After Party

In teams of 5, rotate through

5×10 Bench Press @100/70kg
5×10 BOR with DBs 40/25kg.

Blitz Brief

Huge congrats to Caitlin Fensham who finished 6th overall at the British Teen Championships this weekend.

Today’s WOD

12min time cap

100 DU buy in

3 rounds of

20 Wall Ball 9/6kg
7 MUps/14 dips

100 DU buy out

Blitz Brief.

Congratulations to the Barbell Bandits who took first place at “Enter The Dragon” competition over at CrossFit Slough over the weekend.

Today’s WOD

CrossFit

8rds of (2×2 and 6×3) off 1:15.

Push Press @ 80% of max

WOD: 10rds off 2minutes 

6 Power Snatch @ 60/42.5g 
10 Burpees over the bar

Metcon

8rds off 1:15.

5 Push Press @45/30kg 
10 Jumping Lunges 

WOD: 10rds off 2minutes 

20 KB Swings @ 24/16kg 

10 Burpees over the bar

Blitz Brief

Long week? Grab a friend and head to power yoga this Sunday at 6pm. Email alexandralois@gmail.com to register!

Today’s WOD

15min to find a 1RM Bear Complex (Power Clean, Front Squat, Push Press, Back Squat, Push Press).

3rds for time in teams of 4:

20 Front Squats @ 40/30kg
2 lengths Box Push
(Time Cap 15mins)

Blitz Brief

Team Blitz at Wild West last weekend – with a guest appearance from former member Matt Snook! Happy Days

Today’s WOD

5 rounds off 4mins of:

60 Double Unders
30 Wall Balls
15 C2B Pull ups

Blitz Brief

Life is full of opposites: picture the scene, 7.30pm last night at the box.  Stuart Sandy, Peter Cova & Jade Gowan (hand pictured) are working their butts off during conditioning class. Meanwhile, Lee Hayes is taking a nap against the reception desk. Balance.

Today’s WOD

10min Emom of:

1 Power Snatch +1 Low Hang Power Snatch +1 High Hang Power Snatch.

4 rounds of:

200m Baby Carry
15 Toes 2 Bar

We are pleased to announce our July Member of the Month – Aylin!

Aylin is one of those members who always comes in, gets her head down and gets to work. You are just as likely to spot her in an evening conditioning class as hard at work with the 6am crew. Aylin’s commitment to training along with her efforts on our group nutrition programme have paid off in the awesome results she has achieved since becoming a member at Blitz. We caught up with Aylin to find out more about her CrossFit Journey so far.

How did you first get involved with Blitz CrossFit?

I first got into crossfit by sheer cheek I guess. My husband had been told about it so he’d booked himself into the trial session. When I found out about it I told him he wasn’t going and I jumped … Read More »

Blitz Brief

Blitz Members – save the date on Saturday 15.10.16 for our Birthday Party, details to follow.

Today’s WOD

5rds of 1 min work, 15 sec rest of:

Sled Drag 60/40kg
Box Jumps
Sit Ups
Burpees
Cal Row
Rest

Blitz Brief

The 2016 Reebok CrossFit Games kicks off next Wednesday! For those of you who are new to CrossFit, this is the pinnacle of CrossFit competition where elite athletes from all over the world gather in Carson, California to claim the title of ‘Fittest on Earth’. Over 4 days they will face a number of tests which will test every aspect of their fitness. If you want some inspiration – head over to the CrossFit games website to find out how to watch. http://games.crossfit.com/article/how-watch-2016-reebok-crossfit-games

Photo (Jon Pera) credit games.crossfit.com

Today’s WOD

For Time:

15 Press Ups
10 Strict Pull Ups
max Thrusters @ 60/42.5kg.
Rotate through until you’ve completed 100 Thrusters.

Blitz Brief

Don’t forget to sign up for Power Yoga this Sunday at 6pm. Email alexandralois@gmail.com to register.

WOD

8min AMRAP;

8 Deadlift 100/70
16 Wall Ball,
16 Box Jump 24/20″

In Pairs you go I go, 4 x 400m.

Time cap 20 mins

Blitz Brief

‘Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar’.

Today’s WOD

7min AMRAP;

10 Power Snatch 35/25
3 ring Muscle Ups

Met Con Level

7min AMRAP;

15 KB Swings @ 24/16kg
5 Pull Ups
5 Press Ups

Blitz Brief

We’ve been invited to the new Nano launch. Wear what the athletes will be wearing in Carson….guaranteed to take 5 minutes off your Murph time..

Today’s WOD

Go every 3mins for 5 rounds

25 T2B
50 DU

10 mins max Turkish Get Ups @ 24/16kg, alternating arms.

Today’s WOD

For Time

1000m Row
50 Power Cleans @ 80/55kg
30 Burpees

Blitz Brief

A shot from this weekends Blitz Camping Trip!

Today’s WOD

Find a 1 rep max Clean and Jerk.

150 thrusters at 40% of Body Weight

7min time cap

Met Con Level

15min EMOM of

5 Bent Over Row
5 Box Jump 30/24″

Get ready to bear crawl! Ania & Bjorn showing us how it’s done.

Today’s WOD

6min Window:

150 D/U
30 Pull Ups
Max Muscle Ups in remaining time

After Party

18min of

run 400m
1 lap of the gym Bear Crawl

Blitz Brief

This coming Saturday we have the opportunity to compete against Sunbury down at their box. It’s a pairs comp (same sex). All abilities catered for, you’ll be entered into 1 of 3 categories. Starts at 1 pm at Sunbury. Grab yourself a partner, let one of the coaches know you’re in and get ready to have some fun!

WOD

5 rds of max reps Deadlift at 1.5 x body weight and Dips. Rest as necessary

Blitz Brief

Struggling with mobility or recovery between sessions, then check out romwod.com. Easy to do at home.

WOD

At 0:00 “Isobel” – 30 Snatches at 60/45kg for time.

Then at 15:00 ‘Karen’ – 150 Wall Balls for time.

Blitz Brief

If your still interested in entering Tribal Clash a 6 man (well 3 men, 3 women) team we will be holding trials in the next weekend or 2 let the coaches know. You will have to be happy swimming in the sea. Its a great comp and one of the most popular on the UK circuit. For more information: http://tribalclash.com

Congrats to all those with new PB’s over the last couple of weeks. Awesome work gang.

WOD:

8min AMRAP of: 5 Power Cleans @ 70kg, 5 Strict HSPUs

Blitz Brief

Barbell Basics back on for this week Tuesday and Thursday at 8pm. Focus on technique and dial those olympic lifting movements in.

Today’s WOD

7 x 1 Push Jerk from back rack into 4 OH Squats off 2minutes

Met Con Level

1 min max DB Squat clean @ 20/15kg
1 min max Burpees
1 min max Pull Ups
2 min max DB Squat clean@ 20/15kg
2 min max Burpees
2 min max Pull Ups
1 min max DB Squat clean @ 20/15kg
1 min max Burpees
1 min max Pull Ups

Blitz Brief

Twickenham’s best kept Secret is now out of the hat. We have Showers!

For those looking to improve their barbell technique on the olympic lifts, we will be running 2 Barbell basics sessions on Tuesday and Thursday of next week at 8pm(28th and 30th June). Whether your new to the gym or not its an ideal opportunity to improve your movement patterns. As always book in through Team Up.

Today’s WOD

1-1-1-1-1 Shoulder Press
3-3-3-3-3 Push Press
5-5-5-5-5 Push Jerk

Met Con Level

30min AMRAP of:

40 Shoulder to OH @ 40/25kg
40 Burpees
1200m run

Blitz Brief

And here it is……Steve’s last conditioning session.

Today’s WOD

21-15-9 reps for time of

Hang Squat Clean @50/35kg
C2B Pull Ups

Time Cap 10 mins

Met Con Level

27- 21-15-9 reps for time of:

Cal Row
Air Squats

Time Cap 10mins

Blitz Brief

Today it is with great sadness we say goodbye to one of our coaches who is leaving us to seek pastures new on the other side of the world. For many Steve will be remembered for his understated nature and his ability to make the technical look simple. The look of shock on peoples faces as he effortlessly demonstrated a 30inch rebounding box jump at one of his first classes is well remembered amongst the coaches. He will be sorely missed and we wish him well on his travels.

Todays WOD pays tribute to his favourite and least favourite movements.

Strength: 10mins to find a 10RM Deadlift

WOD: ‘The Newman: Love and Hate’

4rds for Max reps of:

1min KB Swings @ 32/24kg

1min HSPU

1min rest

Today’s WOD

5rds of

20 OH Lunges with 20/15kg bar
21 Burpees

Blitz Brief

Today’s WOD

10mins to establish 1 rep max Squat Clean

Then 5-4-3-2-1 of

120/85kg Power Clean (80-90% of max squat clean)

100-80-60-40-20

Double unders

Met Con Level

10min EMOM of

5 heavy Wall Balls for max height into max distance Broad Jump.

WOD

10-8-6-4-2 of

Deadlift @ 120/80kg and

100-80-60-40-20

Double Unders

Blitz Brief

The lady’s pull at Tug of War on Church Street as part of Twickenham Festival on Friday evening.

Today’s WOD

Chest to Bar ‘Cindy’

20 min AMRAP of

5 chest to bar pull ups
10 press ups
15 air squats

Blitz Brief

Don’t forget to sign up for Power Yoga Sunday @ 6pm!

Email alexandralois@gmail.com to register.

Today’s WOD

10×2 Strict Press off 2 minutes

For Time:

21 Deadlift @100/70kg
400m run
15 Deadlift @100/70kg
400m run
9 Deadlift @100/70kg
Time Cap 16 minutes

Blitz Brief

Pop down to Twickenham Festival this evening from 6.30pm to support the Blitz Bandits in the Charity Tug of War competition!

Today’s WOD

21-15-9 of

Squat snatch @ 45/30kg
Wall ball @9/6kg to 10ft
12min Time Cap

//Met Con Level//

12minute AMRAP of

15 KB Swing @24/16
15 Wall ball @9/6kg to 10/9ft
12min Time Cap

After Party

Not for time

5 sets of 6 Bulgarian Split Squats on each leg
accumulate 30 second L-sit hang

Blitz Brief

Bring your Summer Lifting tees out of hibernation..the season is upon us.

Today’s WOD

In teams of 3, 4 rounds of:

21/16 Cal Row
18 Box Jump 24/20″
15 Power Cleans at 70/50kg

Coach’s Notes

This is an interval session with a work to rest ratio of roughly 1:1. Scale Power Cleans to Deadlift where necessary.

Today’s WOD

In 10 minutes 30-20-10 Back Squat

Met-Con Level

5 rounds every 2min of: 5 Squats @ 60/45kg 100m run

Then

3 rounds of

24 press Ups
18 Burpees
12 Strict Pull Ups
Time Cap 10mins

Blitz Brief

Congratulations to the Blitz Bombshells who took the win on Saturday at the Summer Throwdown- Well Done Guys!

L-R: Connor Gissane, Kat Suchet, Jesse Thompson, James Short

Todays WOD

50-40-30-20-10 KB Swings @ 24/16kg
10-8-6-4-2 Muscle Ups

Blitz Brief

Great work to everyone who competed at the Summer Throwdown this weekend!

Todays WOD

Squat Clean + Front Squat

10×3 @ 77.5%

Sets: 1+2 x4, 2+1 x 3, 3+0 x3.

WOD:

8 Min AMRAP of:

8 Hang Power Cleans @ 60/45kg

8 Strict HSPU

Blitz Brief

Quick reminder that the gym is closed on Sunday June 5th following the Summer Throwdown competition.

The forecast is 26 degrees and sunshine so get out and about and enjoy!

Today’s WOD

50-35-20:

Wall Ball @ 9/6kg to 10/9″
Pull Ups
Time Cap 16 mins

Blitz Brief

Be sure to head over to Richmond Athletic Ground/Old Deer Park on Saturday to check out the Summer Throwdown at Summer Social competition!

Todays WOD

10minutes to establish 1RM Push Press.

7min ladder of:

3 Deadlift @100/70kg and 3 HSPU
6 and, 9 and 9 etc

Met Con Level

10min EMOM of:

3 Push Press @ 40/25kg, 20 Double Unders.

Then 7min AMRAP of:

10 Deadlift @60/45kg and 10 Press Ups

This month’s Member of the Month is a bittersweet affair. On the one hand, we are celebrating an awesome guy who is so diligent with his shoulder prehab he is almost a permanent fixture on the rig. On the other hand, we have to say goodbye to him at the end of the month as he starts a new Chapter in Berlin. Bjorn is just an absolute pleasure to coach, and a very sweaty man, according to Coach Jamie. Bjorn holds the title of the tallest German in the gym, pipping Phil Studt by at least 4 ft. He has a great sense of humour and always arrives at the gym with a smile – he also brings the coaches coffee which played a key role in his selection as member of the month 😉

Bjorn, we will be truly sorry to … Read More »

“Flip ‘N’ Truck”

2 part workout

A – 4 minute AMRAP Max Tyre Flips.

2 min transition

B – 1 Rep Max 25m Sled Drag (Time Cap 4 minutes).

Post questions to comments or on our Facebook page Blitz CrossFit.

Todays Class WOD

Power Snatch Touch ‘N’ Go

7×4 @72.5% of 1RM Snatch – off 1:30

In teams of 3

10 min AMRAP of 2 widths box push

Blitz Brief: Coach Jamie takes a group through an extremely potent hip opener. There are loads of articles about stretching and how it can help/hinder performance. Speaking of which, something completely left of field that is also building a reputation for performance enhancement  is…the sauna. Perhaps that’ll be the next upgrade now we have showers.

Today’s WOD:

CrossFit : for time

21-15-9

Power Clean & Push Jerk @ 60kg

Toes To Bar

Metcon: 12 min AMRAP

5 Hang Clean @60/45kg

20 Air Squat

100m Run.

After Party: 5 Rounds for quality

20 V-Ups

10 Single leg Deadlifts each leg @20/15kg

Coaches Notes:

CrossFit the focus is on the WOD. The time cap is generous at 12 minutes, the goal is to maintain intensity – however we would like you to go heavier than you usually would, as close to RX as possible, because of the long time cap.

METCON the focus is the Hang Power … Read More »

Blitz Brief: Hope you have enjoyed the bank holiday and the final weekend of the CrossFit Games Regionals, huge congratulations to Sam Briggs making the return to the CrossFit Games. If regionals has whet your appetite as a spectator next weekend we are running a competition in Richmond. There are loads of teams representing Blitz, check the link for details. http://www.summersocialsport.co.uk/throwdowninfo

Today’s WOD

“31 Heroes” Partner WOD 31min AMRAP

Partner 1:

8 Thrusters @ 70/50kg

6 Rope Climbs @ 15′

11 Box Jumps 30″/24″

Partner 2:

400m Run with a 9/6kg med ball.

When they return from the run they swap over. Partner 2 starts the AMRAP wherever Partner 1 left off.

Blitz Brief

Let the regionals begin! We are so excited to see how the CrossFit Games Meridian Regional plays out in Madrid this weekend.

An entire Blitz crew have headed out to the Spanish capital to watch the action first hand, if you want to keep track head to games.crossfit.com

Good Luck to all of the athletes competing this weekend!

Europe is coming!

Today’s WOD

Squat Clean + Front Squat (8×4 @ 72.5%1RM SC), off 1:30.

Pattern 1 Clean+3 Squats x2 sets
2+2 x2
3+1 x2
4+0 x2

WOD

Regional WOD 16.7

21 Thrusters@ 45/30kg
3 legless rope climbs
15 Thrusters
2 legless Ropeclimbs
9 Thrusters
1 legless rope climb
TCap 10mins

Blitz Brief

The Summer Throwdown @ Summer Social is less than 2 weeks away and we’ve got quite a few teams entered. Make sure to get a spectator ticket and head on down to cheer them on. Check the link for more info.

http://summersocial.skiddletickets.com/event.php?id=12655322

Today’s WOD

CrossFit

Strength : Power Snatch – Touch ‘N’ Go

(7×5 @ 67.5% of 1RM Snatch), off 1:45.

Then

30 Muscle Ups for time. 10min time cap.

Metcon

Strength: 7×20 Kettle Bell Swings @32/24kg off 1:45.

Then

10min AMRAP of Max Pull Ups, 200m run.

Blitz Brief

An oldie but a goodie. Sums up Intensity quite nicely. Have a great weekend all!

Today’s WOD

For Time. In Teams of 3

2400/2000m Row

24 Laps Bumper Plate Farmers Carry @ 15/10kg each hand

120 D.Bell Thruster @ 20/15kg

Blitz Brief

Photo (L-R) Luke Davids, Steve Deakin, Lou Micklewright & Susana Burguera on the team deadlift at the Blitz City Slam.

Don’t forget to get sign ups in for this Sunday’s Power Yoga to alexandralois@gmail.com

Today’s WOD

15min to find 1 rep max Back Squat.

WOD

30 Squats @100kg
50 Strict HSPU

Met-Con

30/20Cal Bike Test as:

10 Cal moderate
2min rest
10 Cal moderate
2min rest
5 Cal moderate/fast
3min rest
then 30/20Cal For time

WOD

8min AMRAP of:

30 Double Unders
10 Strict Press @ 30/20kg

Blitz Brief

Don’t forget to log your mile times from yesterday in your training diary!

Here are Lucie & Alfie rounding out the last 400m – they finished up in 9:18!

Today’s WOD

5rds off 6mins of

20 Snatch @35/25kg
20 Box Jumps
20 Dips

Blitz Brief

Check out details above of the ‘Be Your Own Bodyguard’ course coming up on Sunday 19th June.

Today’s WOD

8rds off 2:30:

6 Ground to Overhead @ 62.5/45kg
12 Burpees
30 Double unders
(Goal is work 1:30 rest 1:00)

Blitz Brief

Another reason to get to the gym. Happy Monday.

Today’s WOD

CrossFit Games Regional 2016 Event 3 & 4

For Time

104 Wall Ball Shots @ 9/6kg to 10′

54 Pull Ups

Time Cap 11 Minutes.

At 12 Minutes Complete.

4 Rounds for Time

28 Pistols

15 Power Clean @ 50/35kg

Time Cap 26 minutes.

Last year we entered and qualified 2 teams for SiD (Strength in Depth is a 12 person team competition (7 men, 5 women including one male and female master over 40) which takes place in Bath. This year it will be held on the 4th and 5th November.

For 2016 they have just announced the qualifiers will begin in June, two months earlier than last year. Which means we don’t have long to select the teams. Last year we used our in house “Summer Series” competition to select teams. This year as the qualifiers are starting 2 months earlier we will be using the open performances as well as performances in the gym. We will still run the Summer Series competition as our own internal comp but more on that later.

If you’re interested in being in the SiD team then sign up on the … Read More »

Blitz Brief

Get your sign ups for Sunday’s Power Yoga to alexandralois@gmail.com.

2016 Regional Event 2

10rds for time of

4 Strict Muscle Ups
7 Strict HSPUs
12 KB Snatch @ 32/24kg

Time Cap 20mins

Blitz Brief

Blitz member Grant Langdon hitting a set of chest to bar pull ups at the Blitz City Slam competition we hosted last month.

Today’s WOD

10 minute EMOM

Lifting Complex: 1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat.

WOD:

7 minute ascending Ladder of

1 Power Snatch @ 60/45kg, 1 Muscle Up
2 Power Snatch, 2 muscle Ups
3,3…

Met Con Level

Alternating EMOM  for 10 minutes

4 widths bear crawl and 10/7 cals on bike

WOD:

2 Kettle Bell Swings@ 32/24kg, 1 Pull up
4 Swings 2 Pull ups
6 Swings, 3 pull ups
8,4…

Blitz Brief

Don’t forget to get your teams signed up to the Summer Throwdown coming up on June 4th.

Today’s WOD

For time 7rds of:

12 Thruster @60/42.5kg
12 C2B Pull Up
20min time cap

Blitz Brief

TOday’s WOD was designed by CF Games Athlete Jason Khalipa for his daughter Ava (pictured above).  The rounds are dictated by her age and this year Ava is 5!

Today’s WOD

‘Ava’

5 rounds of:

400m run
21 GTOH @42.5kg and 30kg

Blitz Briefs

Don’t forget to get sign ups in for Bank Holiday Monday’s Power Yoga (6-7pm) to alexadralois@gmail.com

Today’s WOD

“Amanda”

9-7-5

Muscle Ups
Squat Snatch @ 60/42.5kg
TCap 15min

Met-Con Level

5 rounds of

10 Pull Ups
10 Sit ups
10 Front Squats @60/40kg
15min Time Cap

After-party

100 Dips or Press Ups for time

Blitz Brief

Nutrition90 is back! Following the success of the pilot group in January, our 3 month coached nutrition program is relaunching next month.

If you’re looking to get your food habits in order, improve your body comp or optimise your performance- register HERE.

Open to members and non-members. Please email debs@blitzcrossfit.com or hollyhammill@me.com for further details.

Today’s WOD

Back Squat

5@70%
3@80%
1+@90%.

“T2B Fran”

21-15-9 of

Thrusters @ 42.5/30kg
T2B

Blitz Brief

Another great shot from Sunday’s Blitz City Slam Competition..team ‘2Fit2Quit’.

Today’s WOD

3 stations (each in a 10minute window)

5 rounds of:

200m run + 15 Russian KB Swings
then 10/7 Calories Bike + 10 Plate GTOH
200m Row + 8 Burpees over the rower

Blitz Brief

Massive Congratulations to everyone who competed in the Blitz City Slam yesterday.

And a huge thank you to everyone who volunteered their time to help out with judging, scoring & generally making it all run smoothly!

Heres a snap of the Blitz teams that competed…

Today’s WOD

“Chief” 5rds of 3 mins work 1 min rest

3 Power Cleans @ 60/42.5kg
6 Press Ups
9 Squats

Today’s WOD

On the minute fo 20 minutes:

minute 1 – 15/12 Cal Bike
minute 2 15/12 Cal Row
minute 3 – 1 round of cindy
minute 4 15 KB Swings @24/16kg
minute 5 30 Double unders

We are teaming up with the guys at Summer Social to run a competition at their event on June 4th 2016 called “Summer Throwdown”.
This is your chance to get your competition shoes on. It will be a 1 day team competition (2 guys, 2 gals) run alongside Social & International Rugby 7s, Netball, Dodgeball & Hockey to name a few.
The day will culminate with a massive party and DJs. It’s going to be epic!

Get your team registered here, entry also gets you access to the entire Summer Social event!
http://www.summersocial.co.uk/london/enter-a-team

Blitz Brief

Reminder that the wall is coming down today so there will be no 9.30am or 1.00pm class and no Open Gym. The gym will be closed between 8am – 6pm for the works to be completed.  Thanks for your understanding.

Also – why not bring a friend to Power Yoga this Sunday @ 6pm – email alexandralois@gmail.com to book your place!

Today’s WOD

5 rounds, go every 8 minutes

30 sec max pull up
400m run
30 wall balls @ 9/6kg
30 box jumps @ 24/20″

Blitz Brief

Reminder – due to the renovation works taking place at a the gym there will be no 9.30am or 1pm class this Friday April 15th.

Apologies for the inconvenience – hopefully the new space & showers will more than make up for it!

Today’s WOD

7×3 Power Snatch off 1:30

‘14.1’: 10min AMRAP of:

30 Double Unders
15 Snatch @35/25kg

Blitz Brief

If you fancy a WOD on holiday – make sure you seek out your closest CrossFit affiliate. Here’s Sam in Oviedo Spain!

Today’s WOD

7 rounds of

14 Toes 2 Bar
7 Front Squats @ 100/70kg

Met Con Level

7 rounds of

30 sec bar hang
20 Sit Ups
20 Air Squats

Blitz Brief

The Blitz Bombshells (L-R; Sam Hemming, Jesse Thompson, Chemical Connor, Kat Suchet & Tim Hagon) at this weekend’s Battle of the Boxes Competition.

Today’s WOD

400m Run
21 Thrusters @50/35kg
400m run
18 Thrusters @50/35kg
400m run
15 Thrusters @50/35kg

Finisher

5 rounds of Max Press Ups or Dips, rest 1minute

Blitz Brief

Reminder that there will be no track session at St. Mary’s this evening.

If you weren’t aware of these sessions – Coach Tim runs this class every Monday at 7.30pm at St Mary’s University for those of you who want to improve your running technique and pacing.

Sessions will resume on Monday 11th. 

Today’s WOD

CrossFit

20min EMOM of 5 Snatch @ 60/45kg

Met-Con Level

20min ALT EMOM of

A. 200m Run
B. 15 Burpees
Goal is 45secs work

Finisher

10rds: 20sec Hollow Rock hold, 20 Sec Superman hold.

We are pleased to announce our April Member of the Month: Rob Gaitt! Rob is a regular member of the dawn patrol – ever present in our 6am class. Dedicated and enthusiastic were two words that came up a lot when discussing Rob’s nomination. Further to this – what makes Rob a pleasure to coach is his desire to learn and his excellent listening skills. There is no doubt Rob has made great progress in his fitness since first joining Blitz, but progress is not always just about making a heavy lift or mastering a new skill – and this anecdote about a recent business trip illustrates how progress can extend outside of the gym…

When I joined Blitz the entry form questioned what I wanted to get out of coming. I wrote that I wanted to be more confident about working out, … Read More »

Blitz Brief

Don’t forget – Power Yoga on this Sunday 6-7pm.

Email alexandralois@gmail.com to grab your spot!

Today’s WOD

15min AMRAP of:

200m Run
5 Squat Cleans @ 100/70kg (Guideline – 60-65% of max)

Blitz Brief

Thats it for another year of the Open – well done to everyone who participated. Great atmosphere around the box that we can carry over into the rest of the year!

No one re-did the WODs as much as this guy, Andreas (pictured above), spirit of the Open!

Today’s WOD

7rds for time of:

14 OH Squats @ 45/30kg
21 Pull Ups
20min TCap

Blitz Brief: 

EASTER OPENING HOURS

Good Friday: 8am class, 9am class, 10am -12pm ‘Friday Morning Lights’.

The classes will do the Open WOD but in a coached format. From 10-12 we will use the same format as we have been doing for Friday nights.

If you plan to do the WOD between 10-12 please book yourself into either the 10am or 11am class.

Saturday: Normal Hours.

Easter Sunday: Closed

Easter Monday: 9am, 10am, 11am classes & 6pm YOGA (contact Alexandra Davids to book). The programming on Monday will be such that the space behind the rig is available for people wanting to re-do 16.5 between 9am -12pm. Please book into Open Gym on TeamUp if you plan to redo.

Todays WOD:

20 min EMOM of: 1 Power Snatch, 1 Hang Squat Snatch, 1 Squat Snatch.

Blitz Brief

Power Yoga on Easter Monday. Our normal Sunday Power Yoga session will be moved to MONDAY March 28th from 6-7pm.

Email alexandralois@gmail.com to book your place!

Today’s WOD

5 rounds done as EMOM:

1. Bench Press x 8
2. Weighted Pull Ups x 5
3. Sit Up x25
4. 20 Shuttles
5. Rest

Blitz Brief

George and Carla hitting 16.4 on Friday – stay tuned to the blog for more open pics over the week!

Todays WOD

Deadlift

3@65%
3@75%
3+@85%.

WOD:

8min AMRAP of:

20 Wall Ball 9/6kg to 10ft
1 Rope Climb

Blitz Brief

Continuing on with the theme of last week, we have got 4 new bars. 2 X 20kg 2 X 15kg…please no fighting over them…they are so shiny.

Today’s WOD

In teams of 4, 5 rounds for time of:

500/400m row
400m run
Roll through the rower to dictate pace/rest

Blitz Brief

Congratulations to Dave Frampton (pictured above L with his favourite training buddy) – our March Member of the Month!

Read Dave’s interview here.

Today’s WOD

Front Squat

5@80%
3@85%
1+@ 90% of 1 rep max

5 rounds for time of:

25 Push Ups
20 Pull Ups

This month we are pleased to announce our Member of the Month as Mr Dave Frampton! Quiet and unassuming, Dave always gets on with the task at hand. He is welcoming to new members and always enters the gym with a big grin on his face. He has worked really hard to develop his Olympic Lifting skills – regularly attending barbell club. This hard work has paid off and shows in his lifting numbers which keep going up! Dave is a real team player – a handy competitor (pictured above with the Blitz Cowboys at the Strength in Depth team competition last November) and just a general pleasure to have in class.

Congratulations Dave on being our March Member of the Month!

How did you first get involved with Blitz CrossFit?

I moved back to twickenham and wanted to try a new way … Read More »

Blitz Brief.

Did you enjoy giving 16.1 a go? Fancy competing against other beginners? Blitz City Slam is a competition designed with beginners in mind. We will be hosting this competition at Blitz on Sunday April 24th.

Teams will comprise of 2 males & 2 females. WODs will be suited for people who have been training crossfit for 1-2 years.

Entry is limited so sign up today to join us for a great day of fun with your team, and other like minded people.

Sign up here: http://tinyurl.com/jaoosxc

Today’s WOD

Open 11.1

10min AMRAP

30 Double Unders
15 Snatch @ 35/25kg

Blitz Brief

If you haven’t already – get signed up for the 2016 CrossFit Open over at games.crossfit.com

Today’s WOD

5×8 off 2:30

Shoulder Press @ 70% of 1 rep max.

WOD

20-15-10-5

Power Clean @ 60/45kg
Burpee over the bar
Time Cap 15min

Met-Con Level

12min AMRAP of:

30 Box Dips

200m run.

WOD:

20-15-10-5 of

Front Squat @30/20kg
Burpee over the bar

Blitz Brief:

Power Yoga @ Blitz. Sundays 6-7pm.

email alexandralois@gmail.com to register.

Today’s WOD

CrossFit

7×2 off 1:30

Shoulder Press @ 85% of 1 rep max.

WOD 10 Min AMRAP of:

15 STOH @ 52.5/37.5kg
15 T2B

Met-Con

10:30min AMRAP of:

5 heavy Shoulder Press (Bar or DB)
400m run (Goal is 4 rds + 5 DB Press)

WOD 10 Min AMRAP of:

10 Press Ups
10 V tuck Ups

Blitz Brief:

Alex Davids Yoga at Blitz

Every Sunday night, Alex Davids will be running a Power Yoga Class for ALL LEVELS from 6 – 7 pm.

Stretch out, and open up, build strength and get a bit of a sweat on! Power yoga is designed to keep your heart rate up and build strength while allowing you all the stretching, opening and relaxing benefits of yoga. A great way to switch off your mind and let go.

Members £5 Non- Members £12

www.facebook.com/alexdavidsyoga – Alex 07895917972

Today’s WOD

EMOM 20:

2 Power Clean
2 Squat Clean
2 Front Squat @ 70/50kg

We are delighted to announce our February Member of the Month – Monika Zalewska!

Monika has become a firm part of the Blitz community over the past two years. She always greets everyone with a kind smile and calm voice – old and new members alike Monika always makes an effort to make people feel welcome and included. The focus that she brings to training sessions has seen her progress a great deal over the last 2 years which she has demonstrated through competing for Blitz at a number of team competitions. We caught up with Monika to get her thoughts on her CrossFit journey so far…

How did you first get involved with Blitz CrossFit?

I used to be focused on body building type training and Olympic lifting as well as lots of classes like boxing, circuits and martial arts like ShinKen-Do. When I discovered … Read More »

Blitz Brief:

Alex Davids Yoga at Blitz

Every Sunday night, Alex Davids will be running a Power Yoga Class for ALL LEVELS from 6 – 7 pm.

Stretch out, and open up, build strength and get a bit of a sweat on! Power yoga is designed to keep your heart rate up and build strength while allowing you all the stretching, opening and relaxing benefits of yoga. A great way to switch off your mind and let go.

Members £5 Non- Members £12

www.facebook.com/alexdavidsyoga – Alex 07895917972

Today’s WOD

7 min AMRAP

10 Wall Ball @ 9/6kg
2 Length Box Push

3 Min Rest

7 Min AMRAP

14 Cal Row
7 Over Row Burpee

3 Min Rest

7 Min AMRAP

9 C2B Pull Up
9 Strict HSPU

A snap from the ladies final of last nights throw down with Sunbury Performance. Well done to everyone who participated! 

Today’s WOD

50-40-30-20-10 of:

Deadlift @ 60/40
Push Ups
20min TC

Blitz Brief:

Fri Jan 22. Friendly Throwdown with Sunbury Performance CrossFit.

Next Friday 22nd between 6-9pm we will host a mini Throwdown against local gym Sunbury Performance. The event will consist of 2 WODs + a final workout.

Competitors will be allocated into 1 of 3 levels: RX, Scaled & Fitness. If you are unsure or worried, you can decide on the day when the WODs are announced what level you would like to compete in.

At 5:45pm we will brief the workouts and aim to start the first heat at 6:15.

This event is absolutely scalable to any ability level – so if you are keen for a little friendly competition, come and join us on Friday night.

Speak to Coach Jamie for further details.

CrossFit WOD:

7min AMRAP of:

5 Squat Cleans @ 80kg
7 Muscle Ups.

Met-Con:

10 min AMRAP of:

5 Med Ball Clean
7 burpees

After-Party

10rds as alternating EMOM off 1:30:

10 Ring Row feet … Read More »

Blitz Brief:

We’re pleased to announce that our very own Cam Nichol is putting two weekends of seminars at the box. Whether you’re looking to raise your rowing game for the upcoming CrossFit Open or are just looking to make some big rowing gains on the machine, these are for you.

ROWING 101 SEMINAR:

Saturday, January 16th  15:00-17:00  

CLICK HERE TO BOOK

Saturday, January 30th  15:00-17:00

CLICK HERE TO BOOK

ROWING 102 SEMINAR:

Sunday, January 17th  13:30-15:30

CLICK HERE TO BOOK

Sunday, January 31st  13:30-15:30

CLICK HERE TO BOOK

Today’s WOD

For time:

800m run
10 rds of
1 rope Climb
10 DB Lunges @ 40/30kg
run 800m
TCap 40mins

– by Jamie Boston, Blitz CrossFit Coach 

” Ok, Hands up if you have double unders? Don’t worry just triple the reps and do single unders”

These are the infamous words echoed by every Blitz CrossFit coach & CrossFit coaches around the world.

Now.. “Hands up if you want to learn double unders?”

Perfect, please read on.

CrossFit’s movement principles are simple:

Mechanics
Consistency
Intensity

What this means is, you first have to learn how to perform the skill then after that be able to replicate that skill over and over again and then once that is achieved you can then start to increase the intensity of that skill. But too many times I see members attempting to complete 100’s of DU in workouts after only a small amount of practice.

Let’s use double unders to explain this in more details.

Learn how to complete 1 double under
Learn to complete 20 sets … Read More »

This week is the last chance to sign up for the Nutrition90 kicking off this Saturday. If you want to refocus your nutrition, improve your body composition and performance – Click Here to Register.

Today’s WOD

2 rds of:

200 Double Unders

then 2 rds of

20 GTOH @32.5/20kg
20 Pull Ups

Who is this handsome baby? There maybe a clue in the workout.

WOD:

Filthy Fifty
50 Box Jump, 24 inch box
50 Jumping Pull-ups
50 Kettlebell Swings, 16kg
Walking Lunge, 50 steps
50 Knees to Elbows
50 Push Press, 20kg
50 Good Mornings, 20kg
50 Wall Ball Shots, 9kg
50 Burpees
50 Double Unders

Today’s WOD

1 Power Snatch @ 62.5/45kg
2 OH Squat @ 62.5/45kg
3 Power Cleans @ 62.5/45kg
4 Thrusters @ 62.5/45kg
5 Sit Ups
6 Press ups
7 Pull ups
8 Burpees
9 T2B
10 Squats
11 Skaters
12 Split jumps

Coach Jamie taking the 6pm class through some mobility before ‘Diane’ yesterday. 

‘Fran’ For time:

21-15-9 of

Thrusters @ 45/30kg
Pull Ups

Goal time sub 5min and TCap of 15min

We are pleased to announce our December Member of the Month is Lisa Jaffrey! Lisa has come on leaps and bounds since joining Blitz in March this year. She came to us as a pure barbell club member- continuing the weightlifting work she had been doing previously but since has also started to attend CrossFit classes – she couldn’t stay away from all the fitness! As well as being consistent in training, Lisa puts in the extra work – you can often find her in the side room pumping iron working to get towards that first pull up. She always works diligently in class and is a pleasure to coach, quickly taking on board advice and turning it into results. As well as her dedication to training, Lisa is also committed to her nutrition which isn’t easy when your job … Read More »

Today’s WOD

20min EMOM of

Odd minute 12 OH Squat @45/30kg
Even minute 12 C2B Pull Ups.

*You can scale reps down to a min of 8 on each movement

We are pleased to announce our November member of the month is Matt Addis. The first thing that should be said about Matt is he is dedicated to his training. He makes sure he gets his sessions in every week. When Matt couldn’t get that many pull-ups he would run into the gym on his way home from work a couple of times a week and spend 10 minutes working on them. Matt is on Tier 2, 3 sessions per week, if he knows he can’t use all of his sessions for that week on a coached class he attends open gym. In open gym Matt doesn’t go easy on himself, about 5 or 6 times in a row he chose to complete our house workout “The Chapel”, now he has got more pull-ups he chooses to complete “Murph”. These workouts … Read More »

The Cornish family in lunging action!

Test

max C2B in 3 mins

Squat heavy

5×5 back Squat off 4mins.
Each set should be working increase load on 1-5 sets by 2.5/5kg

WOD

100 Burpees for time to 6inch touch (TC 8min)

Blitz Athlete Ania hit 80kg on the Snatch Ladder at Battle of the Beasts this weekend- taking 1st place for WOD 1. Photo by Pete Williamson Photography.

Today’s WOD

Test

3 min max toes to bar

10 min AMRAP of:

10 Power Snatch @45/30kg
30 Double Unders

In pairs 5rds of

20 Grasshoppers each
Hold plank whilst other person works

Today’s WOD

2k Row

coached by the one and only Olympic Rower and Double World Silver Medalist Cameron Nichol

In 10mins and in pairs complete:

max Press ups
1 person works while other does 10 Sit Ups

Another full PR board! Congratulations to everyone who hit a new record in the past few weeks- keep up the great work everyone!

Todays WOD

‘13.2’

10 min AMRAP of:

5 Shoulder to Overhead @ 50/35kg
10 Deadlift @ 50/35kg
14 Box Jump @ 24/20″

A massive THANK YOU! to everyone who made it down on Saturday to complete the World Cup WOD for C-R-Y (Cardiac Risk in the Young). We now have almost 40 scores up on the leaderboard, a fantastic start! If you didn’t make it down this weekend, fear not – there are still plenty of tees left and plenty of opportunities to have a crack at the workout (and get in with a chance for some of the prizes…) You can..

a. Drop us an email and arrange to come down during Open Gym or before/after class

b. Come along on SATURDAY 31ST OCTOBER between 11am and 12 noon when we will be running another session for the Charity WOD

Thanks again to everyone who came this past weekend, fantastic efforts on a tough workout. More pictures to follow on the Facebook group.

Today’s WOD

Bar … Read More »

Ben doing ‘Double DT’ at The Super Team Cup this past weekend.

Today’s WOD:

P2 For 30 Minutes Rotate around the following

1) 3-6 Muscle Ups | Kipping Chest to Bar | Standing Pull Up
2) 4-8 Strict C2B Pull Ups | Strict Pull Ups | Ring Rows
3) 5-10 Strict Toes To Bar  | Jumping Toes to Bar | Hanging Knee Raise

We are pleased to announce our October Member of the Month- Helen! Helen came to us by way of her fiancé Lee who by our understanding spent many months convincing her to come down and give Blitz a try. For someone who was so tentative to get started, she hasn’t lacked momentum since. Shortly after signing up to come twice a week Helen had already upgraded to unlimited and continues to be a regular attendee at the 8pm class during the week. Quietly hard working is a great way to describe Helen’s approach to CrossFit. She gets her head down, never complains and consistently works hard in every session. Consistency in training is what brings results and that is why Helen is constantly improving in all areas. Helen’s commitment to training is fantastic, to get over her fear of running … Read More »

Our latest Group Foundations course finished last Thursday so you will start to see some new faces  coming through the door- be sure to say Hello! And remind yourself of names on the ‘New Faces’ board.

Today’s WOD

Everyone works on the same station 7 min on 3 min off:

7 min AMRAP

4 Squat Snatch @ 60/40
8 ABMAT Sit Up.

7 min EMOM ladder

3,6,9,12,15,18,21 Burpees.

7 min AMRAP

200m Run
20 Air Squat

Blitz takeover Lululemon for a quick Sunday morning WOD.

Today’s WOD:

Lifting Complex

20 minutes to find a heavy 1 Power Clean + 3 Push Jerk
3 seconds Hold in The catch of the Push Jerk
plus 3 additional sets at 90% of Max.

7 min AMRAP

10 Pull Up | 5 pull up | 10 ring row
20 Box Jump Over @ 24/20″ | 20/16″ | 12″

Everybody loves a thruster- the class warming up on Tuesday for a gruelling 10 round workout.

Today’s WOD

20 min AMRAP of

6 Hang Power snatch
6 front rack lunges
6 STOH @ 50/35kg

The latest PR Board! Well done on all the new records everyone.

Today’s WOD

10 Rounds of:

Min 1 – 45secs Max Thrusters @45/30kg | 30/20kg | 20/15kg
Min 2 – 45 secs max Cal Row
Min 3 – Rest

Videos by Weightlifting 101. 

Today’s WOD: 

‘Snatch DT’

5 rounds for time of:

12 Snatch Grip Deadlift
9 Hang Power snatch
6 OH Squat @ 60/45kg | P2 @ 40/30kg | F @ 20/15kg

Does BCF programming work for you? We want to know.

We have often used our daily QOD (Question of the Day) to get feedback on your thoughts, one of the big ones is ‘What are your fitness goals?’ What we really want to know is are you achieving them. When we’ve asked this question there’s been a majority focusing on gymnastics strength.

Everything in CrossFit is measurable, observable and repeatable. This mornings workout starts with a specific test before the WOD. We will then repeat this test in 6 weeks. This test looks at only 1 element of CF and that is gymnastics strength/stamina. Following the CF philosophy apart from 1 session a week where they’re will be a specific Gymnastics focus, will your results improve?

Although you can get to doing a pull up through CF, if its a specific goal like … Read More »

We are pleased to announce our September Member of the Month- Penny Mulholland! Penny first came to Blitz CrossFit in the very early days, she was on one of the first Foundations Courses we ran after opening and has been a consistent Blitzer since early 2014. One word that comes to mind when you talk about Penny is ‘determination’ – no matter what the workout Penny will attack it with 110% effort, and will persist to keep the intensity until it’s over. She always trains hard and brings a positive attitude and smile to every session which makes her a pleasure to coach and compete alongside. We caught up with Penny to find out about her CrossFit journey so far…

How did you first get involved with Blitz CrossFit?  

After bugging Ninja Newman for about a year, I heard that Blitz had finally removed the pesky … Read More »