'THE BOX'

Suspension of Group training sessions

2010-07-19T02:32:00.000-07:00

Important Anouncement

All 'The Box' group training sessions will be suspended with immediate effect.

Restarting January 2011

For more information contact Mark (Coach)

theboxderby@aol.com

Wed 14th July 2010

2010-07-14T03:50:00.001-07:00

Right back from hols:

Session: Wed 14/07/2010

Interval work:

Air squats (TABATA protocol)

20 sec work / 10 sec rest @ 4 cycles (4 min)

1 min rest:

Burpee: Reverse TABATA protocol: 10 sec work / 20 sec rest @ 4 cycles (4 min)

50 sec rest:

Sprints: 20 sec work / 20 sec rest @ 8 cycles.

40 Sec rest:

Then: Using a work & rest ratio of: 20 sec work / 20 sec rest, complete:

x10 Air squat
x5 Burpee

Above to be completed inside the 20 sec work time.

Anytime left of the work time is to be added onto the allocated rest time:

(exercises completed in 18 seconds gives a total rest time of 22 seconds etc)

Keep going until the round can't be completed in the 20 sec work time. (note rnds completed)

Sunday 4th July 2010

2010-07-05T08:11:00.001-07:00

Session: Sunday 4th July 2010:

100 Rep warm-up.

Workout:

Deadlift x5 @3/4 BW (Explosive movement)
Boxjump x10 @24"
Walking Lunge x15 (each leg)

5 Rnds

Then:

OHS x5 @20kg (Oly bar)
Walking lunge with balance (across room)

FUBAR July 2010

2010-07-02T01:43:00.001-07:00

FUBAR July 10.

Run 1 mile AFAP
x50 GS Burpee
x50 Air squat
x50 Press-up
x50 Squat thrust
Run 1 mile AFAP
x40 GS Burpee
x40 Air squat
x40 Press-up
x40 Squat thrust
Run 1 mile AFAP
x30 GS Burpee
x30 Air squat
x30 Press-up
x30 Squat thrust
Run 1 mile AFAP
x20 GS Burpee
x20 Air squat
x20 Press-up
x20 Squat thrust
Run 1 mile AFAP
x10 GS Burpee
x10 Air squat
x10 Press-up
x10 Squat thrust
Run 1 mile AFAP

Sessions update:

2010-07-02T01:06:00.000-07:00

Update of the last three sessions. A big thanks to Andy who delivered the the first two in my absence.

Friday 25th June 10;

21 GS Burpee

250 Single Rotations

15 Press-ups

250 Single Rotations

9 Box Jumps

250 Single Rotations

15 GS Burpee,

250 Single Rotations

9 Press-ups

250 Single Rotations

21 Box Jumps

9 GS Burpee,

250 Single Rotations

21 Press-ups

250 Single Rotations

15 Box Jumps

250 Single Rotations

Sunday 27th June 10;

5 rounds for time of:

100 walking lunge

50 Air squats

25 V-sits

60 Sec plank

Wednesday 30th June 10: (E-mailed session)

Run 1 mile AFAP

Then:

x50 GS Burpee
x40 Air squat
x30 Press-up
x20 Squat thrust

Then:

Run 1 mile AFAP

Due to a logistical problem Friday 2nd July session was held on:

Thursday 1st July:

Jingle Jangles / Tyre flips & Spartans / shuttle sprint & press-ups & Air squats / log presses - squats - OHS.

FK.UK-CF Reading Srength & Power meet June 2010

2010-06-21T10:27:00.001-07:00

'The Box' Coach officiating at the Meet.

Photos by Emmie Bates: http://www.emmiebates.co.uk/

Some action shots from the meet earlier this month.

Fancy a shot next year? Start training now & find all the information you need here:

http://www.funckey.co.uk/

Sunday 20th June 2010

2010-06-21T00:49:00.000-07:00

Session:

Hill
Weighted vest & a Log.

Runs / Sprints / Chase & Teamwork.

Friday 18th June 2010

2010-06-18T12:06:00.000-07:00

Wednesday 16th July 2010:

Session: Conditioning.

Standard Plank:

@30 sec / Rest 30sec
@45 sec / Rest 45sec
@60 sec

Then: Skip @10min

For each skipping miss complete 2 rnds of:

5 Burpee
10 Air squat
15 Press up

AFAP

@ 10 min point rest foe 1 min - Then:

Side Plank:

@30 sec / Rest 30sec
@45 sec / Rest 45sec
@60 sec

Then:

Complete AFAP:

x100 mountain climbers
x100 steps of walking lunges
x100 paces of Bearcrawls

Friday 18th June 2010:

Session: Conditioning.

Night of the 100's

100 Rep Warm-up.

x100 Wall Ball
x100 Ball Slam
x100 Ball Clean
x100 Ball Burpee

After completion of each 25 rep segment complete: 30 sec plank / 30 Dish postion hold

Sunday 13th June 2010

2010-06-13T04:13:00.001-07:00

Friday 11th June session:

100 Rep warm-up:

Session:

BW Deadlift x Max effort for reps in 60 sec.
Into:
OHS @20kg Olympic Bar
Into:
Box Jumps @24" x25

5 sets.

Sunday 13th June 2010:

Outside:

Speed & Power work (lots of sprints and explosive work with KB)

Wednesday 9th June 2010

2010-06-09T08:52:00.000-07:00

Wed 9th June 2010:

Session:

Session: Kit = Skipping Rope.

50 Double Unders or 500 singles

2 Rnds of: 50 Air squat / 50 Press-up / 1 min plank

40 Double Unders or 400 singles

2 Rnds of: 40 Air squat / 40 Press-up / 1 min plank

30 Double Unders or 300 singles

2 Rnds of: 30 Air squat / 30 Press-up / 1 min plank

20 Double Unders or 200 singles

2 Rnds of: 20 Air squat / 20 Press-up / 1 min plank

10 Double Unders or 100 singles

3 Rnds of: 10 Air squat / 10 Press-up / 1 min plank

AFAP.

Sunday 6th June 2010

2010-06-06T04:26:00.000-07:00

Crossfit Reading & FK.UK Strength & Power meet Sat June 5th 2010

A great day was had by all at this very well attended event that can only go from strength to strength.

A big thanks must go out to Andy http://www.crossfitreading.co.uk/ - Chet http://dev.funckey.co.uk/ - Stephen http://spqrfit.blogspot.com/ - Sally http://gubernatrix.co.uk/ for all the hard work that they put into making this a great day.

Sunday 6th June 2010 (66th Anniversary of D-day 1944)

OK, due to my inept ability to figure out the 'other blog page WP' I am just going to continue here for the time being with a few tweaks here and there.

Session:

Outside on sports field:

5 Rnds of:

Thruster x10 with 25kg sandbag

Tyre drag sprint (wearing harness) @50m

Farmers walker (20kg disc in each hand) @50m

350m Run/Sprint

Then:

3 Rnds of:

Pull-ups x5

sprint length of football pitch

Pull-ups x5

Jog Back

Each rnd using a different pull-up style.

29th May 2010

2010-05-30T09:34:00.000-07:00

NEW BLOG COMING SOON

Fri 21st / Sun 23rd May 2010

2010-05-23T09:44:00.000-07:00

Things that happened this weekend: Met Chet & Stephen from http://www.funckey.co.uk/forums/index.php @ Bodypower weekend @ the NEC.

And built some 20kg & 25kg Sandbags based around this idea @FKUK by Glasshouse_BC
http://www.funckey.co.uk/forums/topic/2022-sandbag-training/page__pid__33199__st__0&#entry33199

Friday 21st May 2010.

Warm up: In pairs:

From floor to overhead and press with sandbag @25kg x50 each done alternately. AFAP

Then:

Overhead squat x7 sets @ 3 reps.
Lighter weight than would be used normally as the bar is to be taken into overhead position using the hang power snatch.

Then:

Overhead lunge walk x3 sets@ 6 steps

Then:

Overhead lunge & press walk x3 sets@ 6 steps

Sunday 23rd May 2010:

At the park in the sun@ 10am:

5 rnds of:

25kg Sandbag clean and press
20kg Sandbag rotational lifts and slams L&R.
Sledge hammer tyre strikes
50m 20kg Powerbag harness drag.

Each exercise is for time.

Then:

3 Rnds of:

25kg Sandbag front squat
Sledgehammer tyre strikes
Tyre in & outs
20kg sandbag OH Lunges

Each exercise is done for time: 60sec-45-30. On change sprint: 50m - 35 - 20.

60 sec rest between rounds.

Wed 19th May 2010

2010-05-19T08:55:00.001-07:00

Warm-up: Your Choice.

Session:

Set clock @5 min: and complete as many rounds as possible of:

10 Air squats
5 Press-ups

Then: rest 2 min and complete:

Sprint for 12 seconds- Rest for 20 seconds

12 Rounds.

Then: rest 2 min and complete:

Set clock @5 min: and complete as many rounds as possible of:

5 GS Burpee
10 Lunges (5 L/R)

Sessions update

2010-05-16T06:50:00.001-07:00

Firstly my apologies for the lack of updates on here, 'The Box' has/is going through a change so I have allowed this to slip, however that will no longer be the case.

So the last three sessions have been:

Wednesday:

Session:

400m Run
x10 Burpee
x30 Press-ups
x60 Air Squats
x10 press-ups
x30 Air squats
x60 Burpee
x10 Air squats
x30 Burpee
x60 Press-ups
400m Run

Friday:

Session:

With an Olympic bar @3/4 BW do:

Front squat x6
Dip & Drive bar over head into back squat postion.
Back squat x4

Rest 60 sec: Complete x10 walking lunge (10 L/R)

2 min between sets

5 sets.

Saturday:

Session:

Playing at the park: MOVNAT type session @55 min.

Sunday:

Session:

100 Rep warm-up.

Then:

Skip @4min
x40 Air squat
x40 KB Swing (American)
x40 Med ball slam
skip @3min
x30 Air squat
x30 KB Swing (American)
x30 Med ball slam
Skip @2min
x20 Air squat
x20 KB Swing (American)
x20 Med ball slam
skip @1min
x10 Air squat
x10 KB Swing (American)
x10 Med ball slam

Then

Med ball & Tyre work.

That should bring us upto date.

Fri 7th & Sat 8th May 2010

2010-05-08T02:14:00.000-07:00

Friday 7th May 10:

Warm-up:

100 Rep warm-up & Shoulder mobilisation routine.

Session:

#1:

Hvy Complex: @60kg

In Pairs: One power skips / One does the round of the complex.

Complex:

x3 Powerclean
x3 Press
x3 Front squat

8 Rnds.

2 min rest:

#2:

Skip @60 sec
x5 KB swing Left Russian
x5 KB swing right Russian
x5 KB swing two hand American

8 Rnds.

Saturday 8th May 10:

Venue: Darley park Derby: 0730.

Utilising the surroundings of the park: Playground / Benches / Hills / walls & Run

45min of natural movement.

Wed 5th May 2010

2010-05-05T09:34:00.001-07:00

warm-up:

100 Rep sequence: x10 Burpee x30 Press-up x60 Air squat.

Workout:

Air Squats: Reps of: 100 - 75 - 50 - 25 - 100.

Between each set of air squats run AFAP for 60 secs, turn and run back AFAP.

Workout to be completed AFAP.

Fri 23rd / Sun 25th April 2010

2010-04-25T08:10:00.000-07:00

Friday 23rd April 2010:

Main Session:

Jumping Triple extension air squat x5

Into:

Front Squat x3 @ Bodyweight.

5 sets

2 min rest between sets.

Sunday 25th April 2010:

Warm-up @

x10 Burpee
x30 Press-up
x60 Air Squat
2 Rnds
Shoulder Mobility routine.

Main session:

R.E Magic 50:

5 Kettlebell Snatches Per Arm
5 Kettlebell Swings Per Arm (American)
10 Burpees

5 Rnds.

Then: In pairs complete the following:

x10 KB OH walking lunge (L/R)
x20 Goblet squat
x30 SDHP
x40 Russian swing with alternate steps
x50 Two handed KB Swing (American)

Alternate with partner after completion of each exercise.

Wednesday 21st April 10

2010-04-22T04:11:00.001-07:00

100 rep warm-up:

x10 GS Burpee
x30 Press-up
x60 Air squat

Session:

2 min work time of:

Jingle-Jangles x8 shuttles
Platinum Burpee x5

3 Rnds / 30 sec rest between rnds.

Then:

In Pairs with ashpole: push and pull work @ 30sec work time.

Then:

Burpee Box Jump @24" x5
Burpee standard x10
Burpee GS x15
Burpee Platinum x5

3 Rnds AFAP.

Midline work to finish.

Sunday 18th April 2010

2010-04-19T09:24:00.001-07:00

Chris-Jim- Steve (BC Glasshouse) - Suki

Warm-up: Should mobilisation routine & Press-ups x5: 5 Rnds

session:

Plyometric Clapping press-up x5 into Bench press x1 max effort.

5 sets (2-3min rest between sets)

Mini Met-con:

x2 Plyo clap press-up
x10 Air squat
x4 Plyo clap press-up
x10 Burpee- Standard
x6 Plyo clap press-up
x10 Lunge (x5 L/R)
x8 Plyo clap press-up
x10 V-sits
x10 Plyo clap press-up

On completion 30 sec rest- then repeat in reverse.

AFAP

Stretches individual and partner assist.

Wed 14th April 2010

2010-04-14T13:24:00.001-07:00

Warm-up: Skipping

Session: Coach lead:

30min work of:

skipping
Press-ups
Med-balls
Mid-line work
Air squats

Variations of all exercises:

5 min mini met-con:

x100 skip rotations
x10 Med-ball slam

AMRAP: Target for all 4+

Sunday 11th April 2010

2010-04-11T10:13:00.000-07:00

With a med-ball:

50-40-30-20-10 Reps of:

Wall-Ball @10ft target.
Ball-Slams
Ball-Cleans

on completion rest 2 min then work your way back up:- 10-20-30-40-50 (as far as allotted time allows)

Friday 9th April 2010

2010-04-09T13:26:00.001-07:00

Todays session was based around exercises chosen by the Box athletes, sent to me via
E-mail. It was to be their favourite or worst exercise.

So the session that I put together based on the movements sent to me is:

With a barbell @50kg:

Bentover Bar bell Row x5
Hang power clean x1
Thruster x4
Ring Pull-ups x5
Ring Dips x5

5 Sets: 2-3 min between sets.

Then I tested my theory that if you can do a full range of motion Pull-up & Dip and someone shows you how to do the false grip on the rings, you can and will achieve a muscle-up in under 10 minutes?

And this to be done after the session!

Two Box athletes Suki & Rob, neither having attempted a muscle-up before, and with minimal time on the rings, both achieved a muscle-up in under 10 min when fatigued. The MU is a party trick and does not deserve the mythical status that it seems to have gained. If you have the physical capability to do the two movements (Pull-up/Dip) then you can do an MU, just get someone to show you the false grip first.

Mark.

Wed 7th April 2010

2010-04-09T00:31:00.000-07:00

Warm-up:

Shoulder mobilisation movements with ashpole + Warm-up sets of main movement.

Session:

Press x3 (Athletes choice of movement: Jerk press or strict press: But must stick with the choice of movement throughout session)
into:
KB swing x15 (American)
into:
Kettlebell exercise of your choice x10 (Different choice of exercise each set)

5 sets.

FUBAR #4 April 2010

2010-04-05T09:35:00.000-07:00

FUBAR #4

http://fubarworkouts.blogspot.com/2010/04/fubar-4-april-2010.html

Friday 2nd April 2010

2010-04-02T01:33:00.001-07:00

Friday 2/4/10 : Playing @the park:

Toys: Powerbag / Shot putt / Medball / tyre / club bell & a hill.

40 min of STUFF!!!

Note: No Session Sunday 4th April.

Wed 31st March 2010

2010-04-01T08:51:00.001-07:00

Test Night:

A Bastardization of Crossfit's FRAN workout:

'The Box' Special.

21-15-9 Reps of:

Thruster @40kg / GS Burpee

AFAP:

Then 2 min rest and into:

Max jingle jangles in 2 min.

Great effort by everyone. Lots of improvement from all.

Session update.

2010-03-28T08:23:00.000-07:00

Session: Wed 24th March 2010:

In pairs:

#1: Heavy Thruster @60kg x5

#2: Box jump @24" Max effort

On #1 completing the Thrusters change: Max rounds in 20 min.

Session: Fri 26th March 2010:

Air squats (Max effort to failure or Technique break)
into
Box Jumps@24" x15
into
Jumping alternate Lunge x10 (x5 L/R)

6 Rnds

Session: Sun 28th March 2010:

Heavy Barbell complex:

Hang power clean
Hang Clean
Front squat
Press
Back squat

x2 of each exercise = 1 Rep: 3 reps = 1 Rnd

6 Rnds

Sunday 21st March 2010

2010-03-22T07:44:00.000-07:00

Warm-up:

Air squat x10
Wide Stance Lunge (x5 L/R)
Shoulder dislocates x5

5 Rnds.

Session:

Olympic Lift: Clean & Jerk @ Best efforts: 5 x 3

Then:

TABATA Squat cycle@ 4 min.

Fri 19th March 2010

2010-03-20T02:52:00.000-07:00

Warm-up:

Skipping @3-4 min

Session:

TABATA Power Skipping@ 4 min.

Then:

Skipping @ x100 Rotations
Burpee Clean & Jerk combo @25kg x5 (Hands remain on bar / Full clean)

Max rnds in 10 min.

Then:

TABATA Power Skipping@ 4 min.

Then:

In pairs one bar between two @25kg

x100 Burpee Clean & Jerk Combo (Alt x10 each AFAP)

Wed 17th March 2010

2010-03-18T02:13:00.000-07:00

Warm-up:

Shoulder dislocates x5
Air squats x10
Walking lunge x10 (5 L/R)

Session:

In Groups of Four:

Sandbag any how pick up to shoulder x10 (Alt L/R) On completion of 10 reps rotate:
To:
Wall ball / Slams max effort.
To:
Halo x5 (L/R) Back & Forward x5 (L/R) max effort.
To:
Rest

Athlete on Sandbag MUST work AFAP.

Work time 20 min @ 10 min point reverse rotation.

Then:

Old school Medicine ball work.

Sun 14th March 2010

2010-03-16T09:31:00.000-07:00

Thruster @40kg x10
Ball slams @9kg x50

5 rnds

then:

Midline work.

Friday 12th March 2010

2010-03-13T02:16:00.000-08:00

Saturday mornings playground.

Friday 12th March 2010:

warm-up:

x10 Cobras / x5 Mountain climbers (L&R)

4 Rnds

Session: FRIDAY FUBAR

x100 reps each of:

GS Burpee - KB Swing Russian - KB SDHP - Inclined press-up - Air Squats

AFAP.

Saturday 0730: Park meet up- 1 hour of natural movement and play.

Wed 10th March 2010

2010-03-11T02:45:00.000-08:00

Warm-up:

x10 Press-up
x10 Air squat
x5 BW Good mornings

5 Rnds.

session:

x10 Deadlift @BW
x5 Jerk-press @60kg
x2 L/R KB Clean & Jerk press

5 Rnds.

Then:

Cauldrons x5 L/R & Russian twists x5 L/R

4 sets.

Friday 5th March 2010

2010-03-07T07:04:00.000-08:00

Jingle-Jangles.

Warm-up:

Standard Burpee x5

Press-up x10

Shoulder Dislocates x5

Session:

Jingle-Jangles x12

GS Burpee 10

Twice through equals 1 Rnd.

6 Rnds

1 min Rest between rounds.

Then:

Planks/Midline work.

Wed 3rd March 2010

2010-03-04T07:03:00.001-08:00

Intro to Sumo-Deadlift.

Warm-up:

Wide stance walking Lunge x5 L/R
Air Squat x15
Squat position adductor stretch & hold 20sec.

5 Rnds

Session:

Sumo-Deadlift 5 x 5

Then:

Met-con: Max Rnds in 10 min of:

Press-up x10
V-sit x5
Air squat x10

Sunday 28th Feb 2010

2010-02-28T08:24:00.000-08:00

Warm-up:

steady state skipping.

session:

250 Skip rotations
50 sit-ups Unanchored.
200 skip rotations
40 sit-ups U/A
150 skip rotations
30 sit-ups U/A
100 skip rotations
20 sit-ups U/A
50 skip rotations
10 sit-ups U/A
750 skip rotations
150 Sit-ups U/A

AFAP: All completed in under 25min.

Then: 5min rest.

With a Max time of 15min:

Death by Burpee (1 Burpee 1st min-2 Burpee the 2nd min and so on)

Friday 26th Feb 2010

2010-02-26T13:54:00.000-08:00

Using lifting straps to alleviate wrist pain in the front squat.

Warm-up:

Shoulder dislocations x5

Air squats x15

5 Rnds.

Session:

With a single KB @16kg.

KB Goblet Squat @30sec

KB SDHP @30 sec

Squat (KB in rack position Left) @30sec

KB Jerk press (Left)@30sec

Squat (KB in rack position Right)@30sec

KB Jerk press (Right)@30sec

3 min Round

45 sec rest between rounds.

5 Rounds.

Then:

In pairs: x100 tyre flips AFAP.

Wed 24th Feb 2010

2010-02-24T08:51:00.000-08:00

Midline work: Planks etc

Then:

KB Waiter walk Lunge (Left arm)
KB swing snatch x5 (L)
KB Clean & press x5 (L)
KB swing American x5 (L)
KB Waiter walk Lunge (Right arm)
KB swing snatch x5 (R)
KB Clean & press x5 (R)
KB swing American x5 (R)

6 Rnds

Then:

Midline: Planks etc

Fri 19th / Sun 21st Feb

2010-02-22T10:03:00.000-08:00

Friday 19th Feb 2010

Complex: Barbell @40kg M 30kg F

x3 Deadlift
x3 HPC
x3 Push press
x3 Front squat

The completion of the 12 movements = 1 Rep each round requires 3 reps.

6 Rounds.

Sunday 21st Feb 2010

x3 Overhead Squats @Best effort.

5 sets

Then midline work.

Wed 17th Feb 2010

2010-02-17T09:13:00.000-08:00

Warm-up: Mountain climbers x10 L/R - Walking Lunge x10 L/R: 5 Rnds

Session:

One Rnd=
Shoulder press @40kg (1.30 min max effort - Control)
into:
Airdyne/C2
into:
KB single arm swings (American)

6 Rnds

2min between rounds

In three : immediate changeover at completion of Shoulder press.

Friday 12th Feb 2010

2010-02-14T11:09:00.000-08:00

Session:

One 4min cycle TABATA squat

Then:

Back squat x15 @50% Bw
Into
Overhead walking lunge with KBs (10 steps each leg) (KB in each hand: odd weights, change round each time)

6 Rnds

Then:
One 4min cycle TABATA squat

Sunday 14th Feb 2010

2010-02-14T09:49:00.001-08:00

A rare respite

In pairs:

x300 Clean & Press AFAP. (Scaled to pairs combined ability)

Wed 10th Feb 2010

2010-02-11T05:57:00.001-08:00

Good face

Rob giving it some @ The Box

Thanks go out to Jim for covering the last couple of sessions for me.

Wed:

Warm-up:

skip @5min each miss = x5 Standard Burpee.

Main session:

In Pairs:

#1 Doing:

x100 Skipping rotations:

on completion change with partner

#2 Doing:

x3 KB SDHP

x3 KB swing Left

x3 KB swing Right

(Repeat until partner completes skips)

Working for 18min, broken into 3min work 30sec rest.

Then 2min rest into

x100 GS Burpee AFAP

Then: Flexibilty

2010-02-03T13:22:00.000-08:00

Burpee variations to play with.

Wed 3rd Feb 2010

2010-02-03T13:06:00.000-08:00

Floor Press

Session:

TABATA: Press-up (4min)

Then:

Barbell Floor Press x10

Into

Feet Elevated (24" Box) Press-up:

x2 @ press tap touch left shoulder/press tap touch right shoulder: x2 press: single leg balance & tap touch left/right.

5 Rnds

Then:

TABATA: Press-up (4min)

Sunday 31st Jan 2010

2010-01-31T14:49:00.000-08:00

Last three Sessions:

Wed 27th Jan 2010:

DB Complex: With single KB

Deadlift x1
Clean x1
Swing snatch x1
Swing russian x1
Swing American x1

Left & Right = 1 Rep - 5 Reps = 1 Round: 5 Rnds

Friday 29th Jan 2010:

Bentover row x10 @50kg

BoxJump x20 @24"

Front Squat x10 @50kg

5 Sets (2-3min between sets)

Sunday 31st Jan 2010:

Met-con Circuit 3 rnds @ 30sec / 1min / Various timings for each exercise on last round.

1min between rnds:

Stations:

Aerodyne
Wall-ball @9kg
GS Burpee
Tyre sledge strikes
C2 Rower
OH Squats
Ball-slam @10kg
Box Jump @24"
Skipping
Rope whip

Great work by everyone on this session, well done.

Sunday 24th Jan 2010

2010-01-24T05:49:00.000-08:00

Strength:

Deadlifts:

Warm-ups: 2 sets @ 10 Reps 60kg

3 - 3 -3 -3 -3.

Then:

10 min met-con of:

x10 Ashpole OHS / x10 Air squat / x10 OH Split lunge (x5 L/R)

Well done to Marc/Daz who at the end of the DL's pulled of a Double bodyweight single. Well done men.

Friday 22nd Jan 2010

2010-01-23T02:33:00.000-08:00

Session: Strength

Strict Press:

2 x 3 Warm-up sets

Then:

1-1-1-1-1

After each set of Press complete x15 Two Handed KB swing (American).

Then:

Midline work.

Wed 20th Jan 2010

2010-01-20T13:00:00.001-08:00

Session: Barbell complex.

Warm-up:

Air squat x10

Burpee x10

Lunge x5 L/R

5 Rnds

Main Session:

BB Complex: @50kg

Deadlift / Hang power clean / Front squat / Jerk press / Back squat = 1 Rep- 5 Reps per set.

In pairs: one works/one rests.

5 Sets.

Then:

Cauldrons @15kg x5 L/R

Russian twists @15kg x5 L/R

3 sets.

Sunday, 17 January 2010

2010-01-17T06:36:00.000-08:00

Session: Strength

Warm-up:

x10 Air squats
x10 OHS with Ash-pole
x10 Mtn Climbers (5 L/R)

Session: Front Squats +

Front squat x5 ( > kg each set)
Into:
Box Jump @40" jump off box into plyo acceleration/de-acceleration bound x2

5 sets

Then: Planks

Great session today, everyone lifting a PB in the front squat, and achieving their best box jump.

Friday 15th Jan 2009

2010-01-16T00:48:00.000-08:00

It's at the borders of pain and suffering that the men are separated from the boys.

Emil Zatopek

Warm-up:

Press-up x10

Bearcrawl x1 length of room
4 Rnds

Session: strength.

Jerk Press: 3 Reps @5 sets ( > weight each set )

Into:

Halos x10 (5L / 5R)

Inchworms x2: best effort (Shoulder & Mid-line stablisation)

5 Sets.

Then:

TABATA: Jerk press @20kg (Olympic bar)
x1 four min cycle.

Wed 13th Jan 2010

2010-01-14T02:23:00.000-08:00

Box Squat

The box squat can correctly be done one of two ways. You just use the box as an indication you are reaching a particular depth. Using this method you squat down until you touch the box and come back up. Doing this frequently will help you reach the correct depth when squatting without the box.

The other method is to sit on the box, Which is what I was targeting for this session, is to relax the hip extenders briefly, then push back up with all the speed you can. This method builds power coming out of the hole as well as teaching you how to "sit back" into the squat. Using this method you can vary the box heights to target different specific points in the strength curve.

Session: Strength/Power

Warm-up

Air squat x10

Burpee x10

Press-up x10

4 Rnds.

Main session:

Box squats x5

Into

Explosive Jump squats loaded @20kg (Oly Bar) x5

Into

Explosive Jump squats unloaded x5

6 Sets: Weight > each set.

Flexibility.

Sunday 10th Jan 2010

2010-01-10T05:16:00.001-08:00

Strength:

Warm-up:

Air squats x10
Lunge Bounds: Once across room.

4 Rnds

Session:

Back Squats: 5 x 5

Plus 2-3 Warm up/Movement sets:

After each set of Back Squats: Bounding Squat Jumps across room & x10 Very Light Front Squats.

Then:

Midline work: Planks & Side planks.

Friday 8th Jan 2010

2010-01-08T09:05:00.000-08:00

The target always seems so far away!!!

session: Heavy Met-con.

Warm-up:

Mountain climbers x30 L/R - Bear crawls twice across room.

5 Rnds

Session:

Thruster x5 @60kg / Single Arm KB swing (American)@20kg x10 L/R

5 Rnds

Then:

TABATA things!

FUBAR 2010 #1 JAN

2010-01-07T09:36:00.001-08:00

http://fubarworkouts.blogspot.com/2010/01/jan-2010.html

Wed 6th Jan 2010

2010-01-07T09:08:00.000-08:00

warm-up

TGU's with light-ish! KB x5 L x5 R

4 Rnds

Session: Strength

DEADLIFTS:

x2 Sets @10 Reps @60kg

Then:

5 x 5

Then:

Warm down with 30 Press-ups 30 Crunches 30 Air squats: Punishments for stepping over the BAR!!!!!!

Sunday 3rd Jan 2009

2010-01-03T08:55:00.000-08:00

Strength: Strict Press

Warm-up: shoulder mobility.

Halos x5 L/R
Back & Forward x10
Press from chest to OH x 10

6 Rnds

main session:

Strict press:

5 sets of 3 Reps.

Then repeat Shoulder mobility from warm-up: 6 rnds- But add 30sec between rnds.

Saturday 2nd Jan 2010

2010-01-02T02:22:00.000-08:00

One of todays play things.

Outside again today:

Trail run into park: press-ups/Squats/Burpee @ each park bench.

fast feet and jumps on steps.

Run out to heavy logs: presses / squats / cleans / walks

Playground: climbing frame (pic above) loads of BW stuff.

Box jump (Concrete blocks) Variations.

Run.

Approx one hrs work.

Great way to start the day.

Wed 30th Dec 2009

2009-12-30T09:11:00.000-08:00

Last session of 2009.

Warm-up:

x10 each of: Air squat / Press-up / Burpee

5 Rnds

Session:

Bench Press @60kg x Max reps attempt.
into
Ring Pull-ups x10

5 Rnds

Then:

TABATA Press-up x 2min: giving 4 work cycles.

Then:

Stretching.

Monday 28th Dec 2009

2009-12-28T02:13:00.000-08:00

'There are two attitudes of mind, especially, that the older man must guard against. The one is – living in the past: his accomplishments of yesteryear: fantasies as to his boyhood: his athletic or sporting successes: his high-marked examinations. To do this is to admit failure as to the present.
In this age group there are still ‘championships’ to be won: feats of strength even outdoing the young: capacities and demonstrations just as good as he ever enjoyed, since all tings are relative.
The other is – projecting himself too much into the future: sacrificing today for a perhaps, nebulous, tomorrow. There must be balance.
Too many men have worked ceaselessly in order that they can enjoy a reward at 50, or 60, only to find that through lack of ‘practice,’ that is, keeping alive from week to week the thing they look forward to enjoying, they have lost the capacity for that particular form of enjoyment.
Further ... In any case, whatever the attitude the approach to any problem, or difficulty, must be through the mind. In the matter of health and fitness, as in any other successful venture, the person must feel the need, the real and pressing need, for what he aims at, otherwise, most of his ‘aims’ will be found to be ‘wishful thinking.’
Unless there is ‘feeling’, a deep inner need and desire, a real interest, there will not be sufficient enthusiasm to carry through with the project, whatever it may be. The Will only functions as an expression of feeling. Of itself, it is useless, since will cannot will.
Where there is emotional content the Will will be aroused, and remain dominant, just as long as we are still emotionally motivated ... '

Percy Cerutty
1967 book Be Fit Or Be Damned.

Ad-hoc meet up on a very cold and foggy winters morning:

Nine Box athletes:

Session:

Rnd one:

Tyre toss
25kg Rock press & toss
60kg Sandbag carry
8kg Shot putt slams
Log press & OHS
Tyre drag
Sprints
Football field lap run
KB swings

Work time was governed by how fast the athlete could run x 1.5 laps of the football pitch.

Rnd two:

As above, but tyre drag x1 lap of pitch as the work time.

Great effort by all.

Wednesday 23rd Dec 2009

2009-12-24T04:12:00.001-08:00

Get ready!

Own warm-up (I was 10min late!!!)

Session:

Five Random exercises drawn from a possible 30.... Lots of combinations. Exercises were:

Sprawls x30

Walking Lunge x25 (L&R)

Box jump x20

Wall-ball x15

Mountain Climbers x10 (L&R)

5 Rnds 0r 20min max time.

A weightlifting exercise @ 30 reps at approx 1/2 BW, picked from a list of five possibles.

Clean & Press x30.

then:

Stretching.

Well done and happy Christmas to everyone.

NEXT SESSION AFTER XMAS BREAK: Wed 30th DEC @1015AM.

Sunday 20th Dec 2009

2009-12-20T09:36:00.000-08:00

Warm-up:

Air squat x20
Sit-up x15
Press-up x10

5 Rnds

Session:

Skipping singles x500
Med ball slams x50
Skipping x400
KB Swings x40
Skipping x300
Press-up x30
Skipping x200
Air squat x20
Skipping x100
GS Burpee x10
Skipping x500

Then:

Pairs stretching.

Fighting fit article

2009-12-19T02:34:00.001-08:00

Find us in the December issue of 'Fighting Fit' in an article about functional fitness for fighters.

Thanks to Chet: (http://www.funckey.co.uk/forums/index.php ) for mentioning us in the article.

Friday 18th Dec 2009

2009-12-19T02:05:00.000-08:00

My apologies for the delay in updating the blog!!! Session for the 11/13/16 did take place.

Group session for the 18th Dec 09.

Warm-up:

With an Ashpole: x10 OHS / x10 Front Squat / x10 Back squat / x5 L/R Lunge then adductor stretch. 6 Rnds

Session:

Weight governed by the athletes ability in the OH Squat.

x5 Front squat - x10 Back squat - Max effort Overhead squat: 10 Rounds

Then: In pairs assisted stretching.

Wed 9th Dec 2009

2009-12-10T02:17:00.000-08:00

Warm-up:

Air squat x20
Press-up x20
Single stiff legged deadlift - floor touch x10 L/R

Session:

Band sprints @30sec

Into:

Press-up x10
Med-Ball Slam x30
Wall-Ball x30 @8ft target

2 min rest between rnds

5 Rnds

Then:

Planks: Standard & Side.

Sunday 6th Dec 2009

2009-12-06T05:40:00.001-08:00

As it should be

Warm-up:

Air Squat x20 - Press-up x10

6Rnds

Session:

Bench Press@40kg Max Effort: into- Press-up x10: into- Jingle Jangles Max Effort.

5 Rnds 2min between rounds.

Then:

Dish holds & Planks.

2009-12-04T13:26:00.000-08:00

Platinum Burpee

Warm-up:

Warm up led by the coach: Pairs work.

Session:

Barbell complex-ish: Deadlift-Powerclean-Front squat-Thrusters x10 @20kg
Platinum Burpee
Bearcrawl: wearing weighted vest

25min work

Then:

Three two min TABATA cycles of: Sit-up / Press-up / Air squat.

Chris#2: Strength work: Deadlifts: Previous PB@130kg Tonight, PB@137.5kg. :-)

Wed 2nd December 2009

2009-12-02T13:26:00.000-08:00

Jingle Jangles: Courtesy of Mountain Athlete.

Warm-up:

Lunges x5 L/R - Air squats x10 - Jumping Alternate lunges x5 L/R

5Rnds.

Session: Work Capacity.

In Pairs:

#1: Step-ups onto 24" Box with Oly bar. (As many as possible) / Press ups x20

On completion of press-ups change: Work time 10min.

#2: Jingle Jangles: 30 sec on / 30 sec off. Run time 10min (5min work time)

#3: KB Swings two handed-American x30 / Pigeon Stretch.

On completion of KB swing change: Work time 10min.

Sunday 29th Nov 2009

2009-11-29T01:26:00.000-08:00

Warm-up:

Lunge x5 (L/R)
Jumping Alternate Lunge x5 (L/R)
Ashpole Jerk presses x10

Session:

OHS 5 x 5 (@40kg)

After each set of OHS:

OH Walking Lunge x5 steps (L/R) (Oly Bar)

x15 Box Jumps @24"

Friday 27th November 2009

2009-11-28T08:08:00.000-08:00

Warm-up

Air squats x20
Jumping squats x15
Burpee x10

3 Rnds

Session:

Air squats x20 AFAP
Deep Back Squat x5 @60kg
Air squats x10
Parallel Squat position hold @30sec

3 Sets

Then: Interlude,

Hip flexor and pigeon stretch x2 L/R

TABATA Air squats @2min (4 Cycles)

Then:

Two more sets of main session workout.

Then:

Planks: Standard & Side.

Wednesday 25th November

2009-11-27T05:30:00.000-08:00

Warm-up:

Burpee x20
Press-up x20
Walking Lunge x20 (x10 L/R)
3 Rnds

Session:
Barbell Complex.
Deadlift x3
Clean x3 (Full Clean)
Jerk press x3
Back squat x3
Above equals one rep: Three reps equals one round.

Working in pairs: One works / One rests. Working athlete completes one round. Resting athlete takes over. Max effort required.

Working for undisclosed time, coaches choice!

Barbell@ 40kg M / 25kg F.
then:
Midline work: MedBall group activity.

Sunday 22nd Nov 2009

2009-11-22T08:13:00.000-08:00

Today we split two of the above bags! Not a recommended purchase!

Warm-up:

Air squat x10

Press-up x10

Jumping Squat x10

3 Rnds

Session: Smash & Slam.

Heavy Bag Punches

Ground & Pound

Sledge hammer tyre strikes

Box Jump@24" with High Jump off box with full deceleration into squat position

Power bag Thruster @20kg

Powerbag Slams @25kg

Skipping

Kettlebell swing: Alternate: x5 Russian x5 American

Round 1: 1.30 each station

Round 2: 60sec each station

Then:

Agility & Timing

One Box athlete doing strength phase training: Bench Press with Plyo developmental work.

Friday 20th November 2009

2009-11-21T01:14:00.000-08:00

Hang Power Clean

Warm-up

With Oly Bar (20kg) Mini BB Complex.

Deadlift x3 / Powerclean x3 / Press x3 / Front Squat x3: 5 Rnds

Session:

Hang powerclean & Press: 5-5-3-3-2-2-1

Then:

Cauldrons & Roman Twists.

Wed 18th Nov 2009

2009-11-19T04:08:00.000-08:00

Group session:

Warm-up

Air squat x15
Press-up x5
Mountain climbers x15

5 Rnds

Session:

3 min of KB swing (American)
1 min rest
3 min of Press-up
1 Min rest
3 min of SDHP
1 min rest
3 min of Jerk press (Alt L/R x5)
1 min rest
3 min of Goblet squat

Rest 3 min Then:

KB swing (American) x5
SDHP x5
Jerk press x5 (L/R)
Goblet squat x5
Press-up x5

5 Rnds AFAP.

Sunday 15th Nov 09

2009-11-15T10:36:00.000-08:00

Friday 13th November was an enforced rest day along with yesterday, due to 'The Box' Fitness test.

The fitness test is based around Operator Ugly, the fitness test from MilitaryAthlete.com
Thanks to Rob for allowing me to bastardize our own version for 'The Box'

Well done to everyone who completed the test.

Wed 11 Nov 2009

2009-11-12T10:24:00.000-08:00

http://www.helpforheroes.org.uk/

Warm-up:

Air squat x15

Load-unload jump , with decelerations x10

Press-up from knees x5

5 Rnds

Session:

Back squat x15 @60kg

Press-up Max effort

5 Rnds.

Midline work.

Friday 6th November 2009

2009-11-06T08:21:00.000-08:00

Don't forget yours.

Warm-up:

Air squat x20

Jumping squat x15

Jumping alternate lunges x10 (x5 L/R)

5 Rnds

Session:

Powerclean & Press x3 >Kg each set.

Cauldrons x10 (x5 L/R) @20kg M / 10kg F.

6 Rnds

Then:

Midline work.

November FUBAR

2009-11-04T09:09:00.001-08:00

November 09 FUBAR

Thruster x15

Jumping squat x10 (with bar in back squat postion)

Burpee-powerclean & Press x5 (Hands remain on the bar)

With a 25kg Barbell complete as many rounds in 3 minutes as possible, then rest 30 seconds.

Do Eight, 3 min cycles - 30 sec rest between cycles.

DO NOT underestimate the 25kg! Keep the rest period to a strict 30 seconds.

YOU KEEP GOING THROUGH THE THRUSTER-JUMPING SQUAT-BURPEE-POWERCLEAN-PRESS UNTIL THE 3 MIN IS UP.

AT THE START OF A NEW CYCLE YOU START FROM THE THRUSTER.

Wed 4th Nov 2009

2009-11-04T09:00:00.000-08:00

Group session:

TGU x3 L/R
Box Jumps @24" x6

6 Rnds

Then:

KB Complex +

x5 Swings American
x5 Clean & Press L
x5 Clean & Press R
x5 SDHP
x5 Single arm swing Russian L
x5 Single arm swing Russian R

The +

x5 Strict press-up
x5 clap press-up
x10 OH Lunge (KB) x5 L/R

4 Rnds

Friday 30th October 2009

2009-10-30T10:13:00.000-07:00

Warm-up

Walking Lunge x10 5L/R
Bearcrawl x2 room length
Press-ups x10

5 Rnds

Group session:

Build a Thruster......

2 minutes each of the following; (Barbell @60kg Scale as Rx'd.)

Skipping
Deadlift
Skipping
Powerclean
Skipping
Front Squat
Skipping
Press
Skipping
THRUSTER

Then:

Cauldrons & Roman Twists.

Wed 28th Oct 2009

2009-10-29T02:45:00.001-07:00

Conditioning.

Tonights session, a suprise FUBAR.

Warm-up:

Burpee x5
Press-upx5
Sit-up x5

5 Rnds

Flexibility.

Session: 'What the F###!'

Thruster x12
Jumping Squat x9
Burpee-Powerclean-Press x6

6 Cycles: Each cycle lasting 3 min, with 30 sec recovery between cycles.

Barbell @ M: 25kg / F: 15kg (Do not allow the light weight to lead you into a false sense of security!)

As many times through the triplet as possible per 3 min.

Then: (with same barbell)

Weighted Sit-up x10 (Coach controls Raise/lower)
Dorsal Raises x20
Plank @1min

6 Rnds

Great work by all. And welcome to Wil, Will we see him again??

Sunday 25th October 2009

2009-10-25T08:07:00.000-07:00

Never stop pushing

Group Session:

Warm-up:
x20 Air Squats
x15 Jumping Squats
x10 Jumping Alternate Lunge x5 L/R
5 Rnds.

Main Workout:

Back Squat @ 5-5-3-3-1

3 min rest

Then:

Back Squat @ 45kg (M) 25kg (F) x15
Heavy wall Ball @ 8ft target x25
3 Rnds

Plank/Dish & Flexibility to finish.

Fight Conditioning for a Box athlete:
Thruster x15
Jumping squats x10
Burpee - Powerclean & Press x5 (Keeping hold of the bar)

With a 25kg loaded bar.
Done in 3 min cycles with 30 sec rest between rnds: 6 Rnds.

Saturday 24th Oct 2004

2009-10-24T02:40:00.000-07:00

Bootcamp Group session.

1hr 40min of:

Trail running / Hills / Rock throwing, pressing & climbing / Balance -Agility work / Submerge into the reservoir to finish.

Friday 23rd Oct 2009

2009-10-23T13:00:00.000-07:00

Effort & Commitment

Group session:

Warm-up

OHS with Ashpole x15
Jingle-Jangles x10

6rnds

Session:

10min: TGU

3 min rest

Then:
10min: BB complex: Clean - Lunge - Lunge & Press (Ensure you do both legs!)

Then:

Midline work.

Wed 21st Oct 2009

2009-10-21T13:20:00.000-07:00

Group session:

Warm-up:

x5 Burpee
x10 Air squat
x15 Press up

6 Rnds

Main session

x2 Full clean (Weight stays the same across sets: approx 80% of max front squat)
x5 Shoulder scarecrows (1.5kg discs)

6 sets.

Hip mobility stretches.

Group sessions

2009-10-19T09:11:00.000-07:00

Re-Evolve

Group session Friday FUBAR 16th Oct 09

Circuit Based FUBAR 45min work.

400m row (as conrtol)

Other excercises with a bit of a 'strength' emphasis:

Front Squat

KB Snatch

KB Swing

Heavy Wall Ball

Press-Ups

Pull/Chin ups

Skipping

45min work.

Group Session Sunday 18th Oct 09

Front Squat:

5-5-5-3-3-1-1: x10 Box Jumps @24" after each FSq set.

Then:

Planks.

Sunday 11th Oct 2009

2009-10-11T04:01:00.000-07:00

Group Sesssion:

'The Box' Warm-up.

Deadlift Singles.

x2 sets @60kg x15 Rep warm-up.

Then: Singles x7 - 2 min rest between sets.

Aim of session PB attempt on last lift.

Well done to Chris#1 Chris#2 and Darren who all made PB lifts. Great work.

Friday 9th October 2009

2009-10-10T02:43:00.000-07:00

Group session Wed 7th October 2009

'The Box' Warm-up.

Skipping@ 2min
Powerclean & Press @40kg x10

7 Rnds

Then:

Planks / Midline work

Group session Friday 9th October 2009

'The Box' Warm-up.

GS Burpee x5
Air squat x15
Press-up x10

7 Rnds AFAP

Then:

In pairs: one working - one resting

Mini-BB Complex: (Rx'd 50kg)

Bent Forward row (standard grip) x5
Hang Powerclean x5
Jerk Press x5

3 times through equals one round. After completion of one round change.

4 Rnds

Sunday 4th October 09

2009-10-04T08:30:00.000-07:00

Group session:

Bench Press x6(2-3 pause at bottom and top of every rep)
Press-ups Max effort

5 sets (2min rest between)

Then:

Russian twists: x10: 5 L/R
Cauldrons: x10: 5 L/R

3 Sets

Friday 2nd October 2009

2009-10-03T09:06:00.000-07:00

Burpee breakdown

Friday FUBAR: Group session.

Your Choice Night.

Crossfits Heavy Fran:

15-12-9 of Thruster@ 50kg / Pull-up@ 10kg AFAP

Or:

Deconstruct a GS Burpee (second half of the Oct 09 FUBAR)

GS Burpee x100

Press-up x75

Squat thrust jump throughs x50

Jumping air squats x25

October 2nd 2009

2009-10-02T02:40:00.000-07:00

'The BigD Burpee Beast'

FUBAR Oct 09

http://www.funckey.co.uk/forums/index.php?showtopic=1817&pid=31431&st=0&#entry31431

Wednesday 30th September 2009

2009-10-01T09:09:00.000-07:00

On Entry: Pull/Chin-up requirement.

'The Box' Warm-up

Group session:

OH Squat with Ashpole tech work & discussion.

Then:

OH Squat with Ashpole TABATA: 4 min cycle.

Then:

Dish postion / Plank / Walkouts: Midline work.

Then:

M@10kg Disc F@5kg Disc.

Air squat x20 (arms extended with disc)
Good-mornings x15
Halo's x10 (5 L/R)

6 Rnds

Flexibility.

Sunday 27th September 2009

2009-09-27T04:40:00.000-07:00

Group Session

DH Pull/Chin-ups @ 8 /12 reps 3 sets
'The Box' Warm-up
Then:

Back squat x10 @60kg (Speed of movement / Triple extension)
Single leg box press jumps (Triple extension) x3 L/R Box @24"
5 sets

Then:
Dish postion holds / Plank

Friday 25th Sept 2009

2009-09-25T12:36:00.000-07:00

Not quite 'Death Proof' but we will give it a good go!

Friday FUBAR Group session

x8 or x12 DH Pull-ups x3 sets on entering 'The Box'

FUBAR Warm-up x50 Standard Burpee (No Press or Jump, but with jump through)

Session: D.o.C FUBAR

30 sec Skipping With:

Diamonds: Standard Burpee x20

Clubs: Sit-up (U/A) x20

Hearts: Press-up x20

Spades: Single leg Plank @30sec L/R (1min)

Joker: 20 Reps of all exercises (No Plank) (60Reps)

Rules: 30 second skipping fast / Draw card do exercise AFAP or plank, when finshed the twenty reps continue skipping at a steady state, 30 sec skipping fast begins when last athlete finishes reps.

Half pack used.

Jokers were the last two cards of session (May have been a slight of hand)

35 minutes of work.

Thruster/Burpee 21-15-9

2009-09-25T07:40:00.000-07:00

Thruster/Burpee 21-15-9

Wed 23rd Sept 2009

2009-09-23T13:21:00.000-07:00

'The Box' Bringing real fitness to the UK.

Group Session

Warm-up 41 Reps each of: Press-up - Air squat - Sit-up(UA) - GS Burpee
(My Birthday gift)

x 2 sets of 'The Box' Warm-up

Clean & Jerk

Tech & Movement Work

Then:

3 Reps @ 5 sets.

Wednesday 16th Sept 2009

2009-09-16T13:07:00.000-07:00

Summer has gone..........

Group session: Re-Test night. from 26th July 2009

A bastardization of the Crossfit favourite Fran:

Thruster @40kg M / 20kg F
GS Burpee with jump & touch @8ft target

21-15-9
AFAP.

For those of you who missed it... Don't worry, you will be doing it.

And welcome to Steve who joined us for the first time tonight.

Sunday 13th Sept 2009

2009-09-13T06:32:00.000-07:00

Platinum Burpee from 'The Box'

Group Session:

Front Squats
Good-Mornings @20kg (Oly Bar)

5x5

Then:

Mid-line Work

Friday 11th September 2009

2009-09-11T13:07:00.000-07:00

Tools of the trade

Friday FUBAR.

From the warrior week challenge:

x10 GS Burpee Every minute: The time left in each minute equals your rest.

Go for as many minutes as possible.

Then:

In teams of two: Sand bag anyhow lifts to shoulder L/R (@50kg-ish): Partner does medball slams. AMRAP in 15min.

Flexibility.

Great effort by all tonight, but special mention goes to Andy for a truly great FUBAR effort.