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  • New Program Cycle…MUCH EXCITE!!


    Super excited to get our next test/re test cycle strated next week. We’ll be posting the weeks workouts this weekend then following our very successful algorithm (originally created by Kenny Kane of CrossFit Los Angeles) that we used throughout last year and up to our move to the new gym). There will be 3 test WODs, each based on one the following:

    1. Strength
    2. Energy system
    3. Movement

    This will give you all a true focus for each 12 week block with the 10 weeks between test/re test following the ‘Practice Day’, ‘Competition Day’ and ‘Mental Toughness Day’ template.


    If you can’t make certain days but really want to do the WOD then let us know and we’ll see what we can organise. LET THE GAINZ COMMENCE!

    Workout 26/10/16


    It’s time for some good old fashioned balls to the wall, face melting intensity. If you aren’t weeping into a pool of your own sweat and dribble at the end of this then shame on you!

    Mobilise/dynamic stretch

    Warm up
    Coaches choice

    5min Cindy
    1min rest
    5min row for calories
    1min rest
    5min AMRAP
    5 stone to shoulder
    10 abmat sit up
    1min rest
    5min max rep KB swings, each time you break perform 5 reverse burpee

    Cool down/stretch/foam roll

    Go home brain, you’re drunk.


    The reaction to this blocks test WODs has been mostly positive, a few negative but that’s good. You have all decided to train here knowing that this CrossFit stuff ain’t easy, yes movements, weights etc can all be scaled but effort cannot. It is very easy in this day and age to be guilty of having a victim complex, social media has given us all a voice. We’ve all seen the cryptic nonsense appear on our timelines:

    • “OMG worst day ever”
    • GRRRRR, some people just don’t deserve my time
    • “My chai double shot half caf twattachino was 3 degrees below optimal drinking temperature”

    This is the beauty of a little button top right called ‘unfollow’ it works wonders;)

    Rudy Nielsen of world famous Outlaw CrossFit recently did a great post about retesting workouts, see excerpt below:

    “Don’t get complacent in CF, its a sure road to stagnation. If something stresses your system, mentally, physically, or both, you need more exposure until you overcome and adapt. That is not my opinion, that is the science that the strength and conditioning world is based upon. Remember the 10 qualities of fitness (look it up, its a Greg Glassman article), of those 10 qualities 5 are neurological. It wasn’t that you guys were physically incapable of retesting, you were anticipating the pain and it stressed you out. We all need to be able to buck up and get the job done, even when we know its going to suck. So to retest, knowing whats coming, and still be able to stay calm and execute, that is part of what we are training. It isn’t just the muscles, its the mind too”. – Rudy Nielsen

    He refers to the mental side of training as ‘stress inoculation’, we love that. Treat your brain the way you would treat any other muscle or movement, to improve your deadlift, you need to deadlift more and also place stresses on your body in other ways that cause your body to have to adapt.

    We want Outcast to be a place of pure undiluted positivity, and as much as us as coaches try to instill that into you all it is also up to you to learn to override any negativity with positivity. Unless you are injured, saying ‘I can’t run’ is absolute rubbish, you have two legs, two feet and they both work. The same goes for any other movement, cleans, pull ups, press ups, box jumps….the list is endless.

    I recently came across a story (read here) about Michael J Fox on how his Parkinsons disease is getting worse. I will always have a soft spot for him as he is the reason I first picked up a skateboard after watching one of the greatest films ever made (Back to the Future). He was told at 29 years old he would be lucky to be able to work for another 10 years, 22 years later he is still active even though his condition worsens every year.

    “I just knew I was going to have to make adjustments and I didn’t know what I was gonna have to adjust to.

    “But, to be corny about it, once you accept it and you learn about it and you realise you’re part of a community and you realise you’re in a position to do something and to make a difference and to help, well then it’s just like, quit your b***hin’ and get on with it.” – Michael J Fox

    I’ll finish with one of my favourite quotes from a legendary welshman:

    “It’s none of my business what people say of me and think of me. I am what I am and I do what I do. I expect nothing and accept everything. And it makes life so much easier.” Sir Anthony Hopkins

    CrossFit Open 2016


    For those members new to this CrossFart malarkey, the CrossFit Open is an annual event that culminates with the CrossFit Games in California (the X Games of the CrossFit world).

    We have taken part in the Open every year since it’s inception in 2011 and have had some incredibly memorable moments every time we do it. From peoples first time competing in anything to their first double under. If you are unsure just ask any of the members who have taken part in the past.

    5 workouts performed over 5 weeks, each WOD is released midnight on Thursday and you have until the following Monday to complete each one and input your score into an online leaderboard. You don’t have to enter, as we will be programming the open workouts every Thursday as we have done every year and having ‘Games Night’. It’s a right laugh and you WILL amaze yourself with what you achieve, it’s impossible not to get caught up with the excitement.

    From the CrossFit Games site:

    “The week’s workout is released each Thursday at 5 p.m. PT. Each time a workout is released, athletes will be given two versions: Rx’d and Scaled. With reduced loading or less challenging movements, the Scaled option will be designed to be accessible to the vast majority of athletes who train in CrossFit affiliates. Rx’d will challenge the world’s elite.

    The Open is also the first stage of a three-stage season that culminates in the CrossFit Games. The world’s fittest men, women, teams, teenagers (14-17) and masters (40+) will compete for the chance to advance in the season, with the ultimate goal of making it on the world stage at the StubHub Center in Carson, California, this July.

    However, for most people the Open is not about trying to earn a title or qualify for the next stage of the CrossFit Games season. It’s about joining the global CrossFit community in a celebration of fitness for a few weeks each year. To connect to others in your box as well as those a world apart through the experience of suffering through the same workout at the same time. It lets you revel at the strength and skills you’ve developed over the past year, and learn what you need to improve“.

    Registration: January 14 – March 28, 2016

    The Open begins February 25, 2016.

    16.1: Feb. 25 – 29

    16.2: March 3 – 7

    16.3: March 10 – 14

    16.4 March 17 – 21

    16.5 March 24 – 28

    Here is the link to sign up, make sure you choose ‘CrossFit Swansea’ as your affiliate.

    CrossFit Open sign up


    The Law of Accumulation


    A friend of mine told me of a clever little trick to saving some money through the year. Basically you take a tin/piggy bank/jar and on day one you add 1p to the jar, then on day 2 you add 2p, day 3 you add 3p and so on. So every day you just add 1p more than the previous day to your receptical, if you start tomorrow the final amount on December 31st this year you will add will be £3.62. And your total at the end of the year for this simple, easy to do technique?……£653.

    This is a perfect example of the Law of Accumulation. The Law of Accumulation simply says, “A small thing accumulated over time can become a big thing.

    So this year give this principle a go with a movement, a movement that you struggle with. Keep it simple, a squat, a press up, shoulder mobility exercise, something that over time will accumulate to a big improvement. I am doing it with a squat and to improve my shoulder mobility/health, this time next year I will have a perfect squat (something I’ve always struggled with for various reasons) and wonderfully healthy shoulders, which in turn will equal better movement and better movement improves performance in and out of the gym.

    We will be posting some videos on our talking shop page of things you can all do at home to improve some of the main human movements. Bring the Law of Accumulation into your life, turn these movements into habits and the benefits to every part of your life will be huge….we guarantee it!

    Best of luck and at the end of the year we’ll all have a night out at the casino with our new found wealth and fitness and take them to the cleaners;)


    2016 Membership Offers


    To take advantage of these offers payment must reach us first week of January 2016.

    These are one time only offers that can’t be offered at any other time throughout 2016.

    Xmas 2015 Opening Times

    Dec 24th – Closed
    Dec 25th – Closed
    Dec 26th – Closed
    Dec 28th – 10.30am session only (no cap on numbers)
    Dec 29th – Normal
    Dec 30th – Normal
    Dec 31st – 10.30am session only (no cap on numbers)

    Jan 1st – closed
    Jan 2nd – normal

    Test week 1, WOD 1, 02/11/15


    Hopefully you’ve all seen this weeks full week of test WODs on the fartbook page. If you haven’t, don’t fret as we will be posting all workouts 2 days in advanced so you see what is coming up. We’re really excited to get this first block of the new programming template (based on the template created by the genius Kenny Kane of CF Los Angeles).

    Best of luck dudes and remember to enjoy your journey to awesomeness!

    Mobilise/dynamic stretch

    Warm up
    In pairs
    While one of you holds the bottom of a goblet squat, partner performs lunge with thoracic rotation length of gym twice (then swap)
    While one of you holds the bottom of a goblet squat, partner performs duck walk with arms behind head length of gym twice (then swap)
    While one of you performs single arm KB overhead carry length of gym twice, partner performs ball slams (then swap, swap back then and carry with other arm)

    Test Week Day 1
    A: Wall squat test (15min)
    Remove shoes and perform air squat from 1 of the 3 pre set markers. (4, 8 or 12 inches from wall)
    2 or three squat at a time to allow movements to be judged.

    Standards required:

    1. Toes pointing and maintaining straight ahead or ‘5 to 1’
    2. Arms straight and vertical as possible
    3. Knees in line with second toe
    4. 5 sec count to bottom of squat, 3 sec hold in the hole (hip crease below parallell)

    Only move forward to a different marker if you can hit all 3 standards. The aim and focus is to move forward one stage by week 6 so work those positions or mobility at home.

    B: Anaerobic test
    5min timecap
    Calorie row
    Over rower burpee (2 footed jump)

    rep range reduced to

    Good luck and let’s help create an army of ‘healthy, happy, humans’!

    Coming up on Tuesday 03/15/2015

    3 attempts at max distance broad jump (measured)

    8 sets of 15sec on 30sec off 5m shuttle sprints
    (start on a line in the centre of the gym, each time you pass the line = 1rep)


    Bank Holiday Sunday 30/08/15


    This bank holiday Sunday we pay our respects to a fallen soldier who we recently discovered was a cousin of Outcast member Mark Brown. We often do Hero WODS but how often to we genuinely find out about the person that they are named after? These aren’t just tough workouts to thrash ourselves with, take some time to discover a little about the individual(s) whom the workouts are named after and consider the ultimate sacrifice that they have made.

    There is a £5 entry fee to take part in the WOD and all proceeds will go to Help for Heroes. To find out more of the amazing work this charity does go to their website here: www.helpforheroes.org.uk

    It would be great if everyone could bring something along for post wod (doughnuts, cakes and other such healthy snacks;) complimentary teas and coffees will be available on the day.

    So come down and take part in something that is very close to one of our hearts and celebrate the life of a brave hero. Scaled options will also be available.


    1000m row
    30 Pull ups
    30 Thruster (40/30)
    1000m run

    Dedicated to Cpl Jamie Kirkpatrick (32) 101 Engineer Regiment who was shot in Afghanistan on 27/06/2010.

    Also Stephen Gilbert, Csgt Martyn Horton, Lcpl David Ramsden, Douglas Halliday, Alex Isaac, Sgt Steven Darbyshire RM, Lcpl Micheal Taylor RM, Mne Paul Warren, Mne Richard Hollington, Ashley Smith, Ponipate Tagitaginimoce, Cpl Taniela Rogoiruwai, Mne Steven Birdsall, Lcpl Andrew Breeze, Johnathan Monk, Mark Chandler, Alan Cochran, Cpl Terry Webster, Mne Anthony Hotine who died in the same month.

    Corporal Jamie Kirkpatrick

    Corporal Jamie Kirkpatrick was 32 years of age. He was born in Edinburgh but lived in Llanelli in South Wales. He enlisted in the Corps of Royal Engineers in September 1997 and, following training as a Combat Engineer and trade training as a Plant Operator Mechanic, he was posted to 28 Engineer Regiment in Hameln, Germany.

    Over the next six years in Germany he qualified as a Class 1 Plant Operator Mechanic, promoted to Lance Corporal and deployed to Iraq on Operation TELIC as a Plant Section Second-in-Command. After a spell at the Land Warfare Centre in Warminster he was promoted to Corporal in 2006.

    A tour as a Corporal instructor at the Royal School of Military Engineering in Chatham quickly followed and in 2009 he was posted to 33 Engineer Regiment (Explosive Ordnance Disposal) where he successfully gained his Intermediate Explosive Ordnance Disposal qualification.

    In April 2010 he volunteered for a tour of Afghanistan on Operation HERRICK 12 just as his squadron was transferred to 101 Engineer Regiment (Explosive Ordnance Disposal). He was attached back to 33 Engineer Regiment (Explosive Ordnance Disposal) for the deployment to Afghanistan.

    Corporal Kirkpatrick was a member of the Joint Force Explosive Ordnance Disposal Group, part of the Counter-Improvised Explosive Device Task Force. His role was as the Number 2 in a Counter-Improvised Explosive Device Team, supporting the Bomb Disposal Operator.

    In Afghanistan he and his team started their tour in Lashkar Gah, helping to increase the security of the area by disposing of improvised explosive device constituent parts brought in by the Afghan National Police.

    In May 2010 he deployed to Kajaki in the Sangin district of Helmand province to work with the 40 Commando Royal Marines Battle Group and played a large part in increasing the freedom of movement of the local Afghans by removing improvised explosive devices from key routes as well as giving life-saving training to members of the Battle Group. Most recently the team moved to support the 1st Battalion The Royal Gurkha Rifles Battle Group, Combined Force Nahr-e Saraj (South).

    On the evening of 27 June 2010, Corporal Kirkpatrick and his team were being held in reserve whilst a clearance operation was being carried out in order to increase security in an area around one of the checkpoints.

    Corporal Kirkpatrick and his team were extracting from a compound to move back to Check Point Kingshill when the team came under attack from insurgent small arms fire. A single round hit Corporal Kirkpatrick and despite immediate first aid he was sadly killed in action. He leaves behind his wife Heidi and their daughter Holly.

    Corporal Kirkpatrick’s family paid the following tribute:

    Jamie was a larger than life individual who was loved, loyal and loud. A wonderful son. He was a proud soldier, friend, brother, husband and daddy.

    The family are devastated by their loss and are struggling to come to terms with the fact they will never see him again.

    Lieutenant Colonel David Southall, Commanding Officer, Counter-Improvised Explosive Device Task Force, said:

    Corporal Jamie Kirkpatrick, or ‘KP’ to his mates, was a robust, humorous and professional Royal Engineer.

    A Plant Operator Mechanic by trade, Corporal Kirkpatrick sought excitement, variety and challenge in his military career at every turn and no-one was surprised when he stepped up to train in an explosive ordnance disposal role.

    Deployed in the deadly fight against the improvised explosive device threat, his diligence, coolness under pressure and total confidence in his abilities always shone through and his actions undoubtedly saved lives in Afghanistan.

    KP was also a natural team player; always keen for a laugh, his irrepressible optimism made him incredibly popular within our tight-knit counter-improvised explosive device community.

    His greatest passion in life, however, was his family. My heart goes out to his wife Heidi and very young daughter Holly whose loss is unimaginable.

    KP died doing something he loved, working to save the lives of others and liberate Afghanistan from the improvised explosive device threat – his sacrifice will not be forgotten.

    Lieutenant Colonel Aidan Smyth, Commanding Officer, 101 Engineer Regiment (Explosive Ordnance Disposal), said:

    Corporal Kirkpatrick’s talent was quickly recognised; he passed his Junior Non-Commissioned Officers’ cadre in 2001 and was immediately promoted to Lance Corporal before being further promoted to Corporal in 2006.

    Initially posted to 101 Engineer Regiment (Explosive Ordnance Disposal) as a Plant Operator, he recognised the importance of the fight against improvised explosive devices in Afghanistan and volunteered for training as an Explosive Ordnance Disposal Number 2.

    Corporal Kirkpatrick was an extremely professional soldier, an example to others, and it is devastating that he should lose his life whilst doing the job he loved. Our thoughts are with his wife Heidi and his young daughter Holly on their tragic loss.

    Corporal Kirkpatrick will be sorely missed but always remembered by all ranks in 101 Engineer Regiment (Explosive Ordnance Disposal).

    Major David Croall, Officer Commanding Joint Force Explosive Ordnance Disposal Group, said:

    The Joint Force Explosive Ordnance Disposal Group has lost a fine soldier and friend in Corporal Jamie Kirkpatrick. Born in Edinburgh but with Llanelli his home, he was tragically killed in action on 27 June 2010 at the age of 32 and will be deeply missed.

    Corporal Kirkpatrick, or ‘KP’, first arrived in our regiment early last year with an extensive background in construction and military engineer plant, and the explosive ordnance device world was therefore new to him.

    “After beginning his training to become an Explosive Ordnance Device Team Number 2, he fast became very passionate about the role and volunteered for service in Afghanistan.

    Already a very capable Section Commander, KP was also an enormous support to his Bomb Disposal Operator as the team trained and deployed forward to deal with improvised explosive devices. He was a professional and courageous soldier who was in his element on operations with his team.

    “KP will be remembered as a very genuine and approachable man. He quickly made a huge impression upon the rest of his squadron and carried that through to his deployment with the Explosive Ordnance Disposal Group.

    I will always remember his beaming smile and tremendous sense of fun, and he was sincerely adored within his team, troop and the unit. He was a big man with a big heart and a cool, mature head who was enthusiastic about life.

    Morale was high whenever KP was around and he simply inspired. The Group is stunned that Corporal Kirkpatrick has been taken from us. It has been a privilege to know him and we will not forget him.

    We also know of the love of his family from both what he said and the pile of letters he received from home; our thoughts and sincere condolences go to his wife Heidi, young daughter Holly, parents, and the rest of his family and friends.

    Major Simon Walden, Officer Commanding, 22 Headquarters and Support Squadron, said:

    Corporal Kirkpatrick was a hugely popular and well-respected Junior Non-Commissioned Officer within the squadron. He is praised as being a pleasure to work with and superb to work for.

    In his job, he was very competent and professional, able to remain calm under pressure and maintain a strong team ethos within his section. With a caring personality he was able to bring on his junior soldiers in a constructive manner. A keen sportsman, he is also remembered for his strength, drive and teamwork on the pitch.

    Corporal Kirkpatrick was a volunteer for deployment in the bomb disposal role. He worked hard on a number of long courses to gain the necessary qualifications to be able to deploy on Operation HERRICK and he had relished the technical challenge of the role.

    It is with great sadness that we receive the news of his death. He will be remembered fondly by colleagues and friends within his squadron and our thoughts go out to his family at this time.

    Acting Warrant Officer Class 2 (Quartermaster Sergeant Instructor) Dean MacMaster, Troop Staff Sergeant, 1 Troop, 21 Field Squadron (Explosive Ordnance Disposal), said:

    Corporal Kirkpatrick was a member of 1 Troop, 21 Field Squadron (Explosive Ordnance Disposal). He was a loving husband to his wife Heidi and also a loving father to his daughter Holly to whom I can only send my heartfelt condolences. I also send the sincere sympathies on behalf of every member of 1 Troop, for whom his loss is a bitter blow.

    KP was one of the stalwarts of the troop, always to be found in and around the restroom even when seconded back to 22 Headquarters and Support Squadron for his digger skills.

    His loyalty to the troop was never called into question, except when the choice between family and social occasions had to be made. His family in Wales always won. He was a man whose family and friends meant everything to him.

    “The troop will miss a character that can never be replaced. He led from the front on everything he did and inspired all of those around him including his superiors – a Sapper through and through.

    KP was a soldier who lived for his job during the week and his family at the weekends. He will be missed by all those that have had the privilege of knowing him.

    Sergeant Scott Docherty, Troop Sergeant, 21 Field Squadron (Explosive Ordnance Disposal), said:

    KP has been the backbone of our Explosive Ordnance Disposal Team for some time now – it is my team but he ran it. During any task, be it training or operational, I could ask for a piece of kit or something to be done and it was already there or already done.

    His sense of humour was his strongest point, he could make you see the funny side of every situation, and with his sense of humour came his level-headedness. I regularly turned to him for a sanity check and I fully trusted his judgment.

    He was a solar-powered soldier, he named our team ‘Team Handsome’ and it stuck; we couldn’t go anywhere unless we looked good and there was always time to top up our tans.

    He leaves behind his daughter of 15 months, Holly, and wife Heidi in Llanelli as well as his mum, dad, brother Ross and sister Claire. He was devoted to them and was looking forward to teaching Holly to use the phone on his two-week Rest & Recuperation so he could hear her say ‘daddy’.

    I am going to be lost without you buddy, but you still have to look after me. You will not be forgotten.

    Corporal Colin Reason, 21 Field Squadron (Explosive Ordnance Disposal), said:

    It was a great privilege and honour to have known and served with KP, one of the few people that no-one had a bad word to say about. This was down to his likeable character and ability to see the funny side of every situation, like when we were sitting in the cold and rain in Brecon, he would always come up and sit by me with a big grin on his face and say ‘Just think we’re getting paid for sitting here, it’s brilliant’.

    KP was an excellent soldier and loving husband and father; he was a true friend that will always be missed by everyone. Rest in Peace mate.

    Corporal James Bedford, 36 Engineer Regiment, said:

    KP, loving husband to Heidi, doting father to Holly, true friend and consummate professional. Never afraid to get his hands dirty he would lead by example and inspired those around him to better themselves.

    “When not making the world a safer place to live you could always be sure to find him bronzing himself in what can only be described as questionable attire.

    KP will be sadly missed by all who knew him and I feel privileged to have worked alongside him. I’ll miss you buddy.

    Corporal Christopher Cooper, 21 Field Squadron (Explosive Ordnance Disposal), said:

    KP was an outstanding friend that will always be sorely missed; he could always be heard having a laugh and a joke, picking everyone up when times got low.

    “It was an honour to have known and worked with such a good man; my thoughts go out to his wife Heidi and daughter Holly. His catchphrase ELE (Everybody Loves Everybody) will stay with me forever. Rest in Peace friend.”

    Lance Corporal Dominic Allwork, 11 Explosive Ordnance Disposal Regiment, Royal Logistic Corps, said:

    KP, it was a privilege to have known you, my only regret was that it was for such a short time. I learnt so much from you mate and I’ll definitely take on board your bronzing tips.

    Always calm, always composed – the type of man you could depend on. KP, I don’t know how ‘Team Handsome’ will do without you mate, you will never be forgotten.

    Sapper Thomas Sykes, 21 Field Squadron (Explosive Ordnance Disposal), said:

    Corporal Kirkpatrick, or KP to the lads, arrived in 21 Squadron around March 2009. Straight away he gelled with 1 Troop like he’d been there for years.

    He was a quality bloke who everyone respected as a soldier and as a friend; always there for whoever needed him and more than happy to give advice to the young lads whether to do with work or personal matters.

    His catchphrase ELE (Everybody Loves Everybody) would always boost spirits within the troop when morale was low.

    I think back to the last time I saw him, in Kajaki when our teams were handing over. We all went for a swim in the dam, me and the lads were jumping off the cliff into the water, and for the life of us we couldn’t get KP to jump off. I will always remember that day and how happy and full of life KP was.

    My thoughts are with his family, his wife and his daughter who he talked about and loved so much. He will be missed by everyone that knew him. Rest in Peace mate.

    Sapper Desmond Leach, 101 Engineer Regiment (Explosive Ordnance Disposal), said:

    KP was an inspiration to me – guiding ‘Team Handsome’ through good times and bad, through pre-deployment training and then into contact with the enemy. “Even with rounds whizzing past our ears every time we were in a sticky situation you could depend on KP for morale. He’d pull a silly face and remind you to keep your head down. Always calm and smiling, even when carrying heavy kit, following me across compound roofs and over walls.

    I’ve only known KP a short while, however he will leave a huge hole in everyone’s lives. I can only imagine how much KP’s family will miss him. KP was incredibly proud of his family back in Wales and talked about them incessantly.

    We had Rest & Recuperation coming up and he was full of plans of what he was going to do at home and of the change he would see in his 15-month-old daughter Holly. KP had nicknamed his metal detector ‘Holly’ – as a reminder of how careful he had to be whilst confirming devices. Holly, we will make sure that you know what a true hero your dad was.

    Secretary of State for Defence, Dr Liam Fox, said:

    It is clear from the heartfelt tributes paid to Corporal Jamie Kirkpatrick that he was a highly professional soldier who lived for his job. Recognised for his calm, optimism and ability to maintain a sense of humour even under immense pressure, he was evidently an inspiration to his comrades.

    It was with deep sadness that I learned of his death, and my thoughts are with his family and loved ones.

    (information courtesy of Ministry of Defence, www.gov.uk)

    Bank Holiday Monday Scale the Heights


    Bank holiday Monday 4pm the Monkey Box tour rolls into Outcast at 4pm, 3rd qualifier kicks off then with the guys bringing the party down with them. The passion and effort put into this fantastic competition truly warrants our full efforts and support, this where you guys can show your appreciation by simply showing up and creating an atmosphere that will be impossible to rival.