Supersets (Wed May 13 2009)

We are looking at supersets today. Normally we are either doing as many rounds as possible in a set time (time oriented) or a set number of rounds in as short time as possible (rep oriented). The superset is slightly different - the number of rounds is set, as is the total time  so the orientation shifts to the task itself rather than a rep/time modality.

With a Superset you have two minutes to perform each round. If you complete the round in less than two minutes you may rest until the start of the next round. If you do not complete the round in two minutes you must carry on with no rest. If you cannot catch up and do not finish the subsequent round before the next set starts the workout is over.

The idea here is to allow you to decide how to approach the work for yourself - do you blast through for maximum rest, or take it at a steady pace and try to fit the work in to the time allowed but risk ending early? Ideally you will go as hard as possible to garner the best metabolic response but it will be interesting to see how you game this one; both ways have advantages and drawbacks, and go a long way to showing how you approach your workouts.

The Superset in the workout today is bodyweight only, but pretty much any exercise can be used. In fact the Deadlifts/Power Clean/Thrusters/press/SDHP superset is a combination that just may show up in the near future - you have been warned!

Buy in

L-Sit progression

400m Run

Conditioning

Supersets x 15 rounds (30 minutes work)

10 Push-Up

10 Pull-Up

10 Squat

10 Sit-Up

10 Ring Dip

Optio: 10 rounds

Legionary: 10 rounds/7 reps per exercise

Cash Out

400m run

Post thoughts to comments.

Vires et Honestas

There and back again.... (Tuesday 12 May 2009)

As for yesterday; omit the strength work if you are feeling run down. This is a back off week and you will be getting plenty of exercise with just the conditioning routine.

Buy in

L-Sit progression

Strength

Deadlift 3 x 5

Conditioning

4 x 400m shuttles

Mark out a 25 metre distance with a cone. From the starting point sprint to the cone and back a total of 8 times (there and back counts as 1 time) making a total of 400 metres. Rest for the same time as it took to complete the shuttle. Repeat for a total of 4 shuttles (1600m).

Optio: 4 x 300m shuttles

Legionary: 4 x 200m shuttle

Record time for each leg and total time.

Cash Out

Basketball free throws x 25. For every missed shot do 5 squats.

Record weights, times and missed shots to comments or your FK.UK log.

Vires et Honestas 

Decisions, decisions (Monday 11 May 2009)

Choices this week; you can either continue on with the strength routine as posted or you can take a back off week and just do the conditioning routine (and buy ins etc) if you are feeling a little burned out. Either way, give it your best efforts.

If you are feeling really burned out you can take a week off entirely but don't do it just because you can't be bothered to work out this week!

Buy in

L sit progression.

Week 2 so hopefully you should either be moving up a progression or making good progress at the level you are currently at.

Strength

Back Squat: 5 x 3

Conditioning

If you have access to the tyre (i.e. you are working out at the gym);

4 rounds for time of

Tyre flips x 10 (with in/out/around)

Tyre sledge x 20

Tyre flips x 10 (with in/out/around)

Tyre box jumps x 20

Tyre flips x 10 (with in/out/around)

Tyre side sit-ups x 20

Note: Use the small tyre

Optio: 16 tyre flips/8 exercises

Legionary: 5 tyre flips/10 exercises

If you don't have access to the tyre;

4 rounds for time

Burpees (Gold Standard) x 20

Dumbell woodchoppers x 20 (14 kg db)

Burpees (Gold Standard) x 20

Box Jumps x 20 (24 inch/60 cm)

Burpees (Gold Standard) x 20

Sit-ups x 30

Optio: 16 burpees/16 woodchoppers/box jumps/ 20 sit-ups

Legionary: 10 burpees/10 woodchoppers/box jumps/ 15 sit-ups

Cash Out

Wall Squat x 25

Make them good ones - chest up, nice deep squat back on your heels.

Publish weights/times/options to comments or start a log over on FK.UK.

Vires et Honestas

Better than fish.... (Friday 08 May 2009

Ah Friday once again. Nice short workout today because I know some of you have exams to revise for. Interestingly, studies have proven that a bout of hard exercise shortly before any academic endeavour boosts brain power, increases information retention and results in better grades. There you see, I am doing this for your educational as well as physical well being!

 

Buy in

L-Sit Progression

Strength

Press: 5x3

Conditioning

AMRAP 15 minutes of:

30 Squat

20 Push-Up

10 Pull-Up

Optio: 25/15/5

Legionary: 20/10/10 ring pulls

Use bands as required. Kipping is allowed.

Cash Out

50 double unders (optio/Legionary - 25 double unders)

Post weights and rounds to comments or your FK.UK log.

Vires et Honestas

Putting in the Leg Work (Thursday 7 May 2009)

Throwing in a basic olympic lift in to the conditioning routine today. Don't worry, we have looked at them before and will have another look at them before we start to make sure people are tight in their form.

Olympic lifts are the most efficient way of moving an object from the floor to over hear, either in one quick movement (the snatch) or in two stages (clean and jerk). In the coming weeks we will be looking at these in detail so we can include them in our workouts more often.

Buy in: L-Sit progressions - 1 minute cumulative at your progression level

Strength

Front Squat: 5 x 3

Back Squat x 20

Conditioning

As many rounds in 15 minutes of:

400m run

15 squat clean @ 40Kg

Optio: 20 Kg

Legionary: 15 Kg

Cash Out

Wall Hand Stand 1 minute total

Sprint training tonight will be the first SPARQ evaluations looking at 40 yard dash, 10 yard shuttle, power throw and vertical leap. Details will be provided when we start so you all know what to do.

Post weights and rounds to comments or your FK.UK log.

Vires et Honestas

Another Hero (Wednesday 06 May 2009)

Another "Hero" WOD from the CrossFit main site; this one in commemoration of US Marine Staff Sgt Daniel Hansen who died February 14th in Afghanistan. 

Buy in: L-Sit progressions

Workout

"Hansen"

Centurion: Five rounds for time of:

2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups

As we don't actually have a 2 pood (32 Kg) kettlebell we will sub 25 Kg plate swings.

Optio: 3 rounds as Centurion

Legionary: Three rounds for time of:

20 Kg Plate swing, 20 reps
20 Burpees
20 Glute-ham sit-ups

The thing about the Hero WODs is that people will say you should give the workout everything you have, which is great in principle but you do that every workout, right? Right? OK, now is your chance to leave it all on the floor when you are done but let's not forget our form for the sake of intensity.

Cash Out

Agility ladder

3 x Ickey Shuffle

3 x 2in/2 out shuffle

Post time to comments of your FK.UK log.

Vires et Honestas

Tuesday May 5 2009

So because of the holiday you were spared the Star Wars "May the Fourth" puns and skipped right over to May 5th! Consider yourself lucky, I got a tonne of 'em  ;)

Buy in - L sit progressions. 

Starting this week we are going to concentrate our buy in exercises on specific gymnastic exercises, starting with the L-sit. The L-sit is a basic static hold and is one of the best exercises to work the abdominal region. 

Depending on ability we will aim for a solid 1 minute hold of;

Bent leg P-bar hold

Straight leg below horizontal P-bar hold

P-Bar L-sit

Ring L-sit

Starting at the basic level, hold for a long as you can and build up over the sessions until you can hold for 1 minute unbroken. Once you have one minute, move on to the next progression. Now you aren't expected to 'graduate to the ring L-sit in a week, this can take a lifetime of work and even then you may not get it so we will look at these for two weeks before moving on to something else. By doing so, we make sure we work the fitness areas not worked so often in the daily workouts (flexibility, balance, coordination).

Strength

Squat 3x5

Conditioning

Five rounds of 30 seconds work followed by 10 seconds rest of:

Deadlift 30 Kg/20Kg (M/F)

Squat

Ring-dip

Sit-up

Push Press 30 Kg/20Kg (M/F)

Perform each exercise for 30 seconds and move to the next during the "rest" period. Count reps and total for each exercise and total all at the end

Optio: Weight at 20 Kilos/15 Kilos (M/F)

Legionary: 3 rounds at Optio weight. Use jumping/supported/assisted dips as required.

Cash Out

25 Double Unders

Post weights/reps/totals to comments or your FK.UK log.

Vires et Honestas