23082014 WOD

Warm-Up WOD (for up to 5 people) Back Squat Kalsu For time 100 Back Squats at 1.25x BW but 5 Burpees on the minute every minute. Scale back squat weight as required but keep it so it’s difficult. If there is more than 5 people do this… WOD 6+ Partner Back Squat Kalsu For time 200 Back Squats (this total can be divided up any way the partners see fit; just get 200 reps done) at 1.25x BW but only the back squats can only be done when partner is in a back supported wall sit. No hand support, thighs horizontal and level with the floor. Also both partners do 5 Burpees each on the minute every minute. Decide and start on back squat weight as required or strip and add as required during the partner workout. Cool...

…lately I’ve been quite enjoying it

Hello, I’m here again lurking in your inbox, and I must say lately I’ve been quite enjoying it. This week was quite a good week in the gym, some good sessions were nailed. There was a severe amount of muscle flexing, eye boggling in fact. I did find myself saying quite a bit, “Ohhhhh, those biceps make my eyes water, and don’t get me started on your triceps; absolutely magnificent”, to anybody that would listen. I did a lot of training just in my Speedo’s to feel like those body builders on the interwebs. It did start to catch on in the end, with more people coming in bronzed and in skimpy swimming costumes. CrossFit FREE Trial This week is the last week to let me know if you want to try the group sessions FREE for a month. Personal Training PT is full now, I can’t take any more people on. I would be interested to hear from you if you would like to boo in sessions in the future, still drop my an email. PT This Week If you are an existing client and you want PT this week then can you contact me asap to get it booked in.   Monday 6am to 9pm gym open for PT or exercising. 6pm to 7pm CrossFit Back- a session that’s CrossFit as hell. I’ll be taking it, obviously.   Tuesday 6am to 9pm gym open for PT, and exercising. 10am WOW CrossFit 6:30pm 7:30pm CrossFit Start 7:30pm 8:30pm CrossFit   Wednesday 6am to 9pm gym open for PT and training.   Thursday 6am to 9pm gym open for...

11082014 WOD

Mini WOD 25 wallballs 15 squat thrusts 25 kb press Core-20 side hip raises ea way 3x 5 ab wheels 30crunch 3×5 ab wheels See World 500m row 30 kb swings 30 ring pushups x 3 rds at 100% effort w/ 2 min rest between Strength 150ft yoke carry (50ft. x 3) 5 log clean and jerk x 3...

10082014 WOD

Strongman WOD STRENGTH 1 minute to complete 10 squats @ 60kg 1 minute rest 2 minutes to complete 20 squats @ 70kg 2 minutes rest 3 minutes to complete 30 squats @ 80kg 3 minutes rest 4 minute amrap squats @ 90kg METCON 10 rounds of the following… 5 strict presses @ 50/30 10 GHD situps 5 burpees 30 double...

Gooooood evening beauty face

Another week down, muscles looking good and nice to see Christmas adverts appearing on TV. We’re all heading to oblivion folks albeit a rather ripped and muscly one, lets head there together. Personal Training The PT week is crammed full, there is some afternoon space and evening space but at the present time mornings are tight. If you haven’t booked in this week’s PT can you email me asap so we can get it in please. If you want to take advantage of the 10xPT sessions for £150 please email me to book them in. CrossFit Offer CrossFit is going well at the gym, so well in fact there’s two more sessions on this week on Monday 6pm and Tuesday 6:30pm. The CrossFit offer, probably the best CrossFit offer ever is still running, newbies get one month FREE and are under no obligation to continue after the months free session have come to an end. The coming week looks like this… Monday 6am to 9pm gym open for PT, ravin or exercising. 6pm to 7pm CrossFit sexy time – a session that’s basically just for all the sexy people. I’ll be taking it, obviously.   Tuesday 6am to 9pm gym open for PT, and exercising of all shapes and sizes. 10am WOW CrossFit is NOT on this Tuesday 6:30pm 7:30pm CrossFit 7:30pm 8:30pm CrossFit Beast – a session for all the beasts. I’ll be taking it obviously.   Wednesday 6am to 9pm gym open for PT and training.   Thursday 6am to 9pm gym open for PT and training. 10am to 11am WOW CrossFit – Just for chicks. I’ll...