December Week 1 – Commitment – Sacrifice – Faith

The first week of programming for December and my thoughts for the week, I think about this topic quite alot, by coming to the garage and training here, you are sacrificing your time and money, and I know that I am constantly competing against other priorities in your life for these things.

Getting you to commit to training at the garage and realise that the one hour you spend here could potentially be life changing is one of the most important things I have to do every day.  I have a strong vision for  #bobsgarage and I want to make a realistic positive difference to as many peoples lives as I can reach.

Commitment is often closely interlinked with trust which I am working my ass of to gain from you guys right from the moment I meet you! I will never forget that it takes a life time to gain and a moment to destroy. My old headmaster taught me that… Anyway I’m getting off track. What I wanted to say was that I know that most of you will come in to CrossFit with maybe patchy weight training or lots of running and the weights is mainly circuits. What I am asking of you is to take the leap of faith in the program, you may not know quite what CrossFit is at the start of your journey, you may not even know that your journey has started! But it has, as soon as you step into my garage I am planning your journey looking at what you need to improve, develop and work on so that you can master the movements and turn you into a Firebreather!

So the faith part is you consciously committing to the program maybe once a week to start (it may take up to 10days to recover from each workout at the start), then slowly build to two classes then 3 classes a week and so on. Now when your doing this what we have to be wary of is overlap, this is for all you runners out there or bootcampers. If your doing 3 different programs at the same time and not adequately recovering then you wont get the maximum results from the program and may even get injured. This is not to say that doing CrossFit can’t be used as a supplement for your specific sport but if you wish to be good at CrossFit then you do need to put the work in build your strength base and develop yourself as an all round athlete.

Ok I’m sorry if I have gone on too long but I’m feeling fired up!

Points to note:

10 Exclusive gift vouchers available includes (initiation, 3x induction classes, 1x crossfit class) cost is £39 pick up from gym only.

Kettlebell Seminar with CrossFit Fife 18th December, 6-9pm only crossfit class will be 5-6pm in evening. Go through all the main kettlebell movements a sweet workout, and meet some really cool guys from Fife. Cost is £25 and there will only be 7 spaces available.

Reasons to go to the Kettlebell seminar: get to refine your kettlebell swing, clean+press, snatch, Turkish Getup and maybe a few others will help build a strong foundation in your kettlebell skills which is important as we use the kettlebell alot in workouts! Oh and you will get a good beasting at the end and meet some OG CrossFitters (Si and Ray)

Andy Mckenzie Strength & Performance Seminar – Quite simply if your serious about developing yourself as a CrossFit Athlete then you will get your ass on this weekend. Invest in your training and it will repay you in so many ways! 10% off if you have a ID tshirt and you can pay 50% before christmas to secure your place and 50% in January. Small group in Andy’s presence with lots of opportunity to ask him everything you want and gain as much as possible from this fantastic weekend!


Run 200m


25 Overhead kettlebell swings 16/20kg

15 burpees

200m run

Rest 10mins x 3 – time to aim for sub 3.30



Snatch high hang 3-3-3-3-3



Pull-ups (strict) chest to bar


Front Squats

3RM then 4sets at 90%


1min on 30 secs off

Burpees x 3

Kettlebell swings Russian x3


Handstand Gymnastic Strength

3x 2 wallwalks

Hand stand holds 30secs on 20secs off x3

Negatives 5×3

Full handstand press-ups on wall 3 x ME

Or on a box 3xME

4 rounds for time with a partner:

Thrusters AMRAP while partner completes FW

Farmers walks 200m 40/32kg


Bench Mark girl

·        Fran

      Rounds 21-15-9 reps


      Pullups (Kipped)



1rm Snatch

15min amrap

Run 400m

Max press-ups

Score is max press-ups run = 1 reps


Catch up – one of the workouts from the week that you havnt done (Coaches choice)




Training Programme Friday 22nd to 1st December

Here is the training programmed from today to the 1st December. I wanted to get a head start so you could all book in nice and early. Thursday 1930 class is always quite busy so book asap if you want that spot, same for Tuesday nights at 1930. The details for the strength seminar have also been finalized this week and web page created.

Favourite mobility video this week courtesy of my pal Tom Wright – Check him out he has a sick physique. Its the De Francos Limber 11

As always if there is anything that you can’t do because of injury or impingement due to lack of mobility then I will try to work around this as much as possible!


22/11/13 Friday

Back squat – 5RM then 4sets of 5 at 90%


700m run

then 3rounds for time of ( 12 box jumps, 21 kettlebell swings 24kg/16kg)

700m run

23/11/13 Saturday

– Clean positions

Clean and Jerk  1RM

met-con – Grace 30 ground to overhead for time (Girl workout)

Weightlifting Class

Snatch – Positions and heavy single

24/11/13  Sunday

Mobility – Hips

Turkish getup practice

– 21-15-9

cleans 60/45


25/11/13 Monday

Chest to bar pullups 4 Max effort attemps

ring lockout holds 8 Max effort attempts

3rounds for time:

8 Cleans, 12 front squats, 4 push jerk 60/45kg


26/11/13 Tuesday

Snatch Balance


2min on 1min off for 21minutes

15 burpee pullups, 15 american kettlebell swings (amrap in the 2mins)


27/11/13 Wednesday

Deadlifts 1-1-1-1-1-1

4rounds for time:

10 thrusters, 16 jumping lunges, 400m run


28/11/13 Thursday

3RM Back squat, then 4sets at 90% of 3reps.

5 rounds for time

in pairs one does plate run continuously while the other completes their round.

200m plate run : 6 strict pullups (Beginner) 8 Pullups Intermediate 12 pullups advanced, 8 Burpee box jumps


29/11/13 Friday

Push Jerk 1-1-1-1-1-1



Knees to Elbows


30/11/13 Saturday


mobility – hips, quad smash, calf, ankle,

skill and agility warmup, junkyard dog, burgener warmup, skill transfer warmup,

Snatch position work taking snatches from high hang, take off and the ground, focusing on technique over weight

1min on 1min off for 15mins

4 wallballs, 8 burpees amrap


01/12/13 Sunday


Quad smashing and general barbell rolling out.

Catch up workout from the week. Coaches choice. Will be something you havn’t done!

Programming from Friday!



Mobility – Hunt for your internal rotation…

Snatch Warmup

Thacher ABCs

part 1

part 2

part 3

part 4


Every Minute on the minute perform the following:

3 Power Snatch

5 pullups


10 rounds for time:

3 Ring Dips



Mobility when your at home:


Points to note, if you struggle in the bottom position then take the time before class to open your hips up, work your quads with a barbell and the side of your glute with the lacrosse ball. Also good is some banded distraction on the lunge and thoracic spine rotations and hip tilts.

If its your first time doing Front squats for a while go light and be cautious, focus on keeping your chest and elbows up, mobilise if need… probably? Remember vertical torsoe and knees tracking over your feet slightly out.

Here is a great article on improving your bottom position by Greg Everett… To sum it up hold the bottom position for a couple of seconds if you struggle before driving up out of the squat.


Work up to a 5 Rep max front squat

then – 4sets of 5reps at 90%


4 rounds of:

9 deadlift @110kg or 70kg

9 lateral burpees

200m run

scale to a weight you find comfortable (don’t worry I will help you do this)

18/11/13 – 6months on – The journey continues!

Well its Monday again.. I am going to start posting what the workout will be through my blog. See how this week goes.

6months in and still loving every minute of it! Thank you to everyone who has supported me so far I really appreciate it! All my garage gymers absolutely love training you guys and can’t wait to  build on your improvements in the gym! As more people join us I think its a good time to take a moment to underline what CrossFit BG stands for.

Its getting dark, cold and wet its at these times that we need to strive to get as fired up as possible! You guys are coming to kick ass and train, you arrive cold but as long as you have a fire inside you burning it wont be long before you have a sweat on! Its that drive and commitment I am seeking to instil in you and its my life long commitment to do this.  I hope to do this by giving you excellent programming, coaching to the highest level and inspire you to get as fired up as possible for learning new skills and pushing yourself to new limits you never thought were possible. Quite simply I want you to leave inspired after every session to go pass on this way of life to others.  You need to get as fired up as possible, feed of each other in the gym this is the community aspect and this is what will drive you through the early mornings, tired fatigued days and days you just don’t feel like training. I will always put emphasis on good positioning,  whatever exercise your doing and make sure the workout is scaled at your appropriate level. I will strive to go the extra mile in your training to make sure you are a well rounded athlete! One last thing remember to have fun!

I am hugely committed to this project and for me it is a way of life not just a job. I dive head first into all your lives and invest deeply into every athlete that walks through my doors and decides to train with us and this wont stop. Its only going to get bigger and better!

Here’s today’s workout:


18/11/13 Pavels right of Passage

5sets of

1>5 kettlebell clean and press 24kg men 16kg women

1>5 strict dead hang pullups

rest as needed 3-5mins