20170313_083432

Unit 6, Rennys Lane ,Dragonville Ind Est, Durham, DH12RS

Blog

Welcome to my blog

 

This is the blog of "Big" Dave Ranson, owner and head coach of CrossFit DHM, Durham.

 

 

RSS Feed

Web feed

By dave ranson, Sep 11 2014 08:25AM

Todays Skill will e Push Press


If you get time have a look at this short Matt Chan video, ignore the fact that it's from the Rogue Fitness Youtube channel and trying to sell you Rogue equipment.....


http://youtu.be/i0mElJo73EE


<iframe width="560" height="315" src="//www.youtube.com/embed/i0mElJo73EE" frameborder="0" allowfullscreen></iframe>


Never tried putting a video into the blog before, so hopefully one of those links will work


See you's tonight Joyce x

By dave ranson, Jul 17 2014 02:19PM

Tekkers - http://www.youtube.com/watch?v=7A-QEbSMhJs


Get a head start by watching the Vid.....



By dave ranson, Jul 16 2014 01:22PM

So the general opinion seems to be....

You don't like me posting WOD's before hand

You'd rather it was a surprise

But don't have the self control to not look........



So here's last nights board complete with times


Well done, the #Masters did it at 8pm and it was a bit naughty........



Here's a tekkers video for you to have a look at.......

It's not in tonight's WOD ;-)

www.youtube.com/watch?v=GdAXt7YyGe0


By dave ranson, Jul 15 2014 01:17PM

Here's a great article with some useful tips if you're in your first couple of years of doing CrossFit


http://www.tabatatimes.com/top-tips-for-your-first-two-years-of-crossfit/




Todays Sessions


CrossFit 6pm

CrossFit 7pm

Open Gym 8pm


Tonight we've got Front Squats, Push Presses, 200m Runs and Box Jumps..... how they're put together only I know....... get yourself in tonight to find out



How to improve Box Jumps http://therxreview.com/how-to-improve-box-jumps/





Free Trials Always available, www.crossfit-dhm.co.uk




By dave ranson, Jul 14 2014 09:20AM

Hero WOD "Randy"


75 Power Snatches for Time 20/35k


"Randy"

http://www.crossfit.com/mt-archive2/003349.html


Dave Lipson does "Randy"

http://www.youtube.com/watch?v=IcJB6t2GTfM


Power Snatch Demo from CrossFit.Com

http://media.crossfit.com/cf-video/cfj-nov-05/power-snatch.mov




Happy belated 30th to Craig Young


Enjoy the Burpees.........





By dave ranson, Jul 12 2014 08:27AM

So a couple of people are planning to do "Nancy" good luck.....


This weeks benchmark is "Angie" lets get some times on the board


Open Gym 10:00 - Noon

Benchmark 10:30


Enjoy.........


www.crossfit-dhm.co.uk

By dave ranson, Jul 11 2014 09:35AM

Great article by Charles Poliquin explaining some of the benefits of sprinting, hope you all aren't too sore, I'm pretty achy (if thats even a word)


Great work and well done.


http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/989/Eight_Reasons_Everyone_Should_Do_Sprints.aspx




Todays team WOD is will be fast and furious with a little bit of everything thrown in, 6pm tonight for your first pek at it.......


Skill will be another strongman toy so you can start to play in Open Gym


See you's all there

By dave ranson, Jul 10 2014 02:37PM

The flooring is as you all know a work in progress, we have made a lot more good usable space now and would like to think it will be complete by the end of the week.


Thanks for you're patience, it will be worth the wait...





From basic skills yesterday to technical today - HSPU's.......


The Daddy of all Metabolic work, Sprints and some nice heavy Back Squats



By dave ranson, Jul 9 2014 09:13AM

Back to basics on the Skills today


Strict Press - if your Strict Press isn't virtuous then it needs work......


Some nice basic strength to build up those horseshoe Tri's


WOD is a cheeky combo of Strongman and Ido Portal type work it will suck in the very nicest way.....




"Battle of the Beasts"


Lets get involved guys.......


http://www.colchestereventsltd.com/battle-of-the-beasts


First WOD announced 6th August

3 WOD's to complete, we will run it in a similar way to the CrossFit Open, and also put up a seperate white board for an in Box league


Got some more ideas on this, It'll be good for all of us so lets get registered.......