7×2 hang power clean
WOD
10 mins to complets
25 burpees
25 hang power cleans 60/40
25 burpees
on the minute complete 7 wallballs 9kg/6kg
Category: News
CrossFit Coleraine
Today’s WOD 9th July
Push press 6 x 5 15minutes to work up to a heavy 5reps
WOD
10 minute AMRAP
5 L sit chin ups
5 push press 60/40
10 toes to bar
Today’s WOD 8 th July
7 x 2 mid hang snatch
wod
12 minute time cap
5rds
9 snatch grip deadlifts 60/40
6 hang power snatch
3 overhead squats
BATTLE OF THE BOXES 2014
CrossFit Coleraine was very proud to host it’s first competition, not only was it the first for our box it was also the first of it’s kind in Northern Ireland. Well done to worthy winners but it is worth saying that taking part in any sort of competition and putting yourself ‘out there’ takes courage and determination so well done to every participant, who helped make the day what it was. Also, congratulations to all CrossFit Coleraine athletes who competed, some of which for the first time. We are immensely proud of what we ALL achieved that day.
# OFFICAL RESULTS, BATTLE OF THE BOXES 2014 #
1ST – 8020-Luke Ebron, Victoria Elliot, Jonny Creaney
2ND – Derry- Steven Duffy, Philip Duffy, Claire Lightowlers
3RD – RCFNI- Sam Clarke ,Mark McConville ,Louise Murphy
4TH – 8020- Kathryn Fearon, Jake Baxter, Richard Aston
5TH – 8020- Michael Robinson, James McCall, Laura Cullen
6TH – 8020- Gail McComskey, Paul Donnelly, John Monaghan
7TH – Coleraine- Stephen Hutton, Eve Flack, Laurence McCormick
tied with
7TH – 8020- Sarah Armstrong, Niall Eastwood, Jon Morrison
9TH – RCFNI- John McGeachy, Mark Cassell, Marie-Clare McCabe
10th – Evolve- Ricky Morrison, Magda Kiszko, Andy Chapman
11TH – Coleraine- JP, Anne Marie, Andrew Thompson
12TH – Derry- Denise Hillick, Sean McCallion, Mark Madden
tied with
12TH – Derry- James Rankin, Rachel Smallwood, Luke James Anderson
14TH – 8020- Lyndsey Brown, David Armstrong, William Gilpin
15TH -Derry – Sinead Martin, Kevin Anderson, Ciaran Stevenson
16TH – Causeway – Dean Rainey, Jane Neill, Alick Ford
17TH – Derry – Graham McFadden, Kieron McKinney, Kendra Fisher
18th – Derry – Ciaran Mullan, Morgan Sweeney, Louise McClelland
tied with
18TH – Causeway – Will Smith, Peter O’Hara, Emily
20TH – Derry – Carl Oxley, Emma Tracey, Oran Sweeney
CHARITY EVENT
Thankyou to all involved in today’s charity event to raise money for
CANCER FOCUS, it was a great turn out and brilliant fun too.
Everyone really threw themselves into the workout, well done, particularly to the winning team, LP ELITE 🙂
Thankyou also to all the wonderful local businesses that sponsored the event, you were very generous. Not forgetting the wonderful members of CrossFit Coleraine who bought, baked and supplied some gorgeous nibbles.
Moods Hairdressing
Clement Dealey Photography
Darkstar Tattoo
The Salad Bowl
Causeway Physiotherapy and Sports Injury Clinic
New Society Coffee Shop
McAtamneys butchers
March’s achievements 2014
Would like to say well done to everyone with the new personal bests you have achieved in your training over the last month.
Your hard work and commitment has really paid off.
Keep up the hard work guys.
Darren. 2rm push jerk 85k
1rm push jerk 90kg
New overhead squat pb
Mary. 1rm front squat 50kg
Push jerk 35kg
1rm clean 37.5kg
5rm good morning 45kg
Rx’d workout
Rx wall walk
John. 1rm front squat 65kg
6 strict pull up
Double unders
Rx wall walk
Laurence. Snatch 100kg
Clean 125kg
Claire. 2rm split jerk 37.5kg
1rm push jerk 42.5kg
1rm front squat 52.5kg
Michele. 1rm front squat 52.5kg
Tim. 1rm front squat 70kg
Double unders
Rx wall walk
Paula. 3rm front squat 50kg
Deadlift 85kg
Rx toes to bar
6 chin up
Rx wall ball
Jill. 1rm push jerk 42.5kg
1rm front squat 47.4kg
Rx wall walk
Ann Marie. 1rm front squat
Clean 52.5kg
Double unders
Sarah. 1rm deadlift 110kg
5rm deadlift 100kg
3rm power clean 52.5kg
5rm back squat 82.5kg
Grace. Clean & jerk 60kg
Power clean 65kg
Push jerk 60kg
Push press 55kg
Mark. 5rm back squat 60kg
1rm push press 52.5kg
3rm push press 42.5kg
Clean 30kg
Thruster 30kg
Eve. 3rm front squat 65kg
1rm front squat 70kg
3rm bench press 50kg
Clean 62.5kg
Rx chest to bar
Lynne. 5rm front squat 32.5kg
Jonny. 1rm front squat 110kg
Double unders
Jennifer. 3rm snatch grip deadlift 65kg
Stephen. Power snatch 80kg
Hi hang snatch 75kg
3rm touch and go p.clean & jerk 90kg
Gillian. 1rm front squat 67.5kg
Power clean 47.5kg
Willie. 1rm front squat 80kg
Double unders
Rx wall walk
Charlie. 3rm back squat 25kg.
Part One Kipping Pull Up Progression
Check out the video on part one of the kipping pull up progression.
Using MindBody
MindBody instructions.
When you click into MindBody, you will see CrossFit Derry, don’t worry you are in the right place!
* go to the tab that says ‘CrossFit Derry’ top right, click on it and select ‘CrossFit Coleraine’.
* if you are completely new to MindBody go to , ‘sign up!’.
* go to the right set of name boxes, ‘new to the site?’ And put in your name.
* if admin has already created an account for you your name will pop up with ‘this is me!’ Next to it. If correct click on and follow instructions.
Coleraine Barbell Club
We are extremely excited about the up coming Olympic Workshop on Saturday 25th January at 11am.
Quality coaching on the snatch and clean and jerk from coach Stephen Hutton who will be paying close attention to technique and form, helping you reach full potential in your lifts. Just £35 for 3hours, contact us for more information.
BIG THANKS to Juha for his input regarding the logo 🙂
The Pull Up Programme January
What the Pull up programme offers ..
This is a specially devised programme designed at developing the strict pull up. It is aimed at every level of fitness and is scaled to suit the individual. This programme runs alongside the class programming and each participant is required to commit an extra 10 mins before or after class. You will receive specific coaching to improve your technique as well as increase strength. The programme runs for 6 weeks, and is free for those who sign up in January. There is a sign up sheet in the gym 🙂
Mary completing the first part!!
