June week 1 training

News

Induction course starts this Saturday – 9am few spaces left. Next two wedesday 1930 classes will be an induction class.

June induction has 3 spaces left starting 31st May

CRG event got cancelled.

May Member of the month Male is – Miles Female is Corrinne Well done. Thank you for your commitment and effort you have put in this last month you have earnt this.

Good job on cooling down this month and the improvements in mobility and strength that I know some of you have made.

June Skill will be Legless rope climbs challenge will be to complete 3in a row before class.

I am hosting a bio mechanics seminar on the Saturday 2nd– Sunday 3rd of August. Please note the gym will be closed on the 2nd of August. I trust you will understand my need to better my learning and knowledge as a coach so that I can pass it onto you with even higher quality coaching.

Supplementary

Mobs – Overhead shoulder work – lx ball on side of armpit, smash with barbell, scrape, banded distraction,

Strength

Pendley Rows 4x10reps

Raised press-ups 7sets of 10reps

Core Stability

100 reverse hyper extensions

Full glute ham raises – learn technique and finer points etc.

Shoulder stability

Prone shoulder 32 reps 3sets

Hip stability

Side leg raises

Fire hydrants

Crab walks

Sunday 1st June – closed – take a rest day or go to the park and do some pull-ups and press-ups 100 of each should suffice. Swim or run or Yoga? Mix it up Catch you Monday!

Monday 2nd June

 

 

Alternate between

 

Monkey bar pull-ups – 4 sets of 5reps (4different combinations)

Single arm rows 3×8

Then 3mins rest

3rep max push press

Then

8 min amrap

10 jumping press-ups

10 ring rows or rope rows (feet on box in a horizontal position)

 

Tuesday  3rd June

 

Strength

Snatch Heavy Single

 

 

Conditioning

1 power clean, 1 push press, then 2 then 3 and so on till you cant complete it, rest 3mins repeat 3x

 

 

 

 

 

Wednesday 4th June

Strength

Back squat linear progression week 4

3×5 add 2.5kg and go straight across.

20 rep max front squat add 2.5kg

Conditioning

Sled work

Push/push

Push/drag

Push/sprint/push

Guys – at least 2plates

Girls – at least 10kg

Thursday 5th June

 

Clean + Jerk heavy single

 

1×5 deadlift add 5kg from last week.

 

1 rep max weighted pullup

 

Pullups – 3sets of max efforts

There is no conditioning workout today.

Friday 6th June

 

1rm box jump

3×5 floor press

12 power cleans 80kg/40kg

Rest 3mins

12 power cleans

Rest 3mins

12 power cleans

 

Saturday 7th June

 

1mile sand bag run partner. 45/30kg

Training programme last week of May

News

Remember – 8am and 10am on Saturdays now.

June induction has 3 spaces left starting 31st May

Last two Wednesdays of June there will be a crossfit class at 1930

Myself and David P will be entering the team wod at CRG.

Anyone like to join us?

Start working your kipping pull-ups 3times a week to prepair for the high volume kipping pull-ups…

Combat Ready Gym – Scottish Throwdown Saturday 21st June

Pairs Murph comp – £40 a pair.

Any profits raised ‘Southwest Scotland RnR’, a great Dumfries based charity that benefits injured service personnel by offering them an activity based retreat (http://www.southwestscotlandrnr.org.uk/).

local regiment ‘1Scots’ to compete, judge and visit with us all for the day. You and your members will have the chance to pit yourselves against serving soldiers and see who comes out on top!

Thats the testing finished now. If you missed it and still want to do it then please let me know.

Supplementary

Mobs – Overhead shoulder work – lx ball on side of armpit, smash with barbell, scrape, banded distraction,

Strength

Kettlebell single arm rows 4×6

Scap pulls – 4×5

Core Stability

Deadbugs 5x30secs

Shoulder stability

WYT – upper and lower

Hip stability

Side leg raises

Fire hydrants

Crab walks

Skill – Deck Squat – I am going to make you do this every time you come in this week

You guys are doing a great job with the cooldowns btw.

May – Task/challenge – Cool downs – try to stay for at least 10mins to cool down go through some yoga movements, barbell smash, lx ball on shoulders back, glutes, banded distraction, new exercise for this week mob/cool down will be the child pose.

Sunday 25th May

Closed today. Take a rest day here. If you have loads of energy and want to stay active then take this opportunity to go swimming or go for a run.

Try some yoga. Or just get down to some mobilisation

Monday  26th May

 

8×8 back extensions

 

Trunk Stability:

Ipso Lateral deadbugs 3 x 30secs

 

Squats(linear progression)

3×5 straight across again add 2.5kg

Front squat 20rep max

Conditioning

2min on 1min off x4

10 box jumps

10 jumping lunges

Extra Credit

20 hip extensions.

25 strict pullups

 

Tuesday  27th May

 

Alternate between the 3exercises:

Deadbug 5x 30secs

Reverse hypers or back extensions 5sets of 10reps

Rest 3mins

deadlift

1x 5reps

Rest 5mins

15-12-9-6-3 Toes to bar

 25 -20 -15 -10 – 5 wallballs

Extra Credit:

Band resisted pull-ups 3reps and dynamic pushups 6reps x4

 

 

 

Wednesday 28th May

4×10 reps back extensions

Strength

Cleans

5x 2 (power clean and power jerk)

Overhead squats 3×3

Bent over rows 5sets of 6reps

Conditioning

5rounds

5 Kipping pull-ups

10 burpees

15 abmat situps

400m run

Thursday 29nd May

 

10 rope climbs (warmup)

Accumulate 3mins in handstand hold

 

2rep max weighted pullup

 

10min  amrap

5 hspu

10 pistols

15 pullups (strict)

Extra Credit

ISO dip holds 5 secs 15reps

 

Friday 30th May

 

warmup

4 box’s consecutive box jumps x7

strength

Power Snatch 5×2

Heavy front squat

 

Conditioning

5x

25yard farmers walk

50yard shuttle run  (run out to 25yard point and back)

Rest 45secs

 

Saturday 31th May

Hero workout – Arnie  done in a partner style – same reps.

http://www.crossfit.com/mt-archive2/005449.html

inductions are changing + Additional Saturday Class

Ok you know they say that the only true constant is change well.. Here goes.

 

Inductions will be changing as of 31st May into a 4session course done over saturday 11am – wed 1930 – sat 11am-wed 1930

There will only be 1 induction course done a month and it will be done on the start of the month. The cost remains the same at £45 and is non refundable.

This will leave two Wednesday 1930 classes free to CrossFit. Also a further 8am CrossFit class will be put on Saturdays.

Saturday 8am class will be active from 24th May. The first Induction course will start on the 31st of May at 11am. Teamup will be updated in the next few days to reflect this.

 

 

 

 

 

Training 18/05/14

News

Until further notice the gym will be closed on Sundays as of 25th May. No classes will be held on Sundays.

Sunday’s Inductions will now be on Wednesday at 1930 in place of the usual CrossFit class.

Last chance to do your testing this weekend. Email me if you want to arrange.

Everyone should have reset their goals and know what they are working towards if not send me an email and we can have a chat about it.

Supplementary

Mobs – Overhead shoulder work – lx ball on side of armpit, smash with barbell, scrape, banded distraction,

Strength

Kettlebell single arm rows 4×6

Scap pulls – 4×5

Core Stability

Deadbugs 5x30secs

Shoulder stability

WYT – upper and lower

Hip stability

Side leg raises

Fire hydrants

Crab walks

Skill – Deck Squat – I am going to make you do this every time you come in this week

May – Task/challenge – Cool downs – try to stay for at least 10mins to cool down go through some yoga movements, barbell smash, lx ball on shoulders back, glutes, banded distraction, new exercise for this week mob/cool down will be the child pose.

Last Sunday session – 18th May

Warmup

1 crawl, 10pressups, 400mrun, 10 spidermen, 50wallballs, 10 alt lunges

5>1

box squat

increase weight after each set, this is a strength workout not timed. Focus on using full hip extension

 Barbell glute bridges 2x sets of 8reps (1 and a ¼)

Prowler – take 80% of your last max and do the following

80m out/and back

Push/push

drag/drag

Push/drag

Push/sprint/drag

Push/sprint/push… Will you get that far? Who knows. Go hard or go home on this one.

Monday  19th May

Alternate between the two

Kettlebell single arm rows 6sets of 5reps

Back extensions 6sets of 8reps couple of sets do reverse hypers.

-combine with shoulder mobility

ISO holds 4x

Top

Middle

Bottom

Holds between 5-10secs

Step back between each exercise

5rounds for time

8 Thrusters 45/30kg

20 Burpees

Tuesday  20th May

 

Cleans – 2nd week of the cycle

Clean & Jerk – Heavy single
3×3 clean pulls

3rounds

6 Power cleans 80/40

Kettlebell swing 12reps Russian 32/20kg

400m run

 

Wednesday 21th May

50reverse hypers

Squat programme

Back squat

3sets of 5 straight across add 5kg

Front squat 20rep max add 5kg

Barbell glute bridges

2x 8rep 1 ¼ reps

100pressups

Every break go for a 400m run

Thursday 22nd May

 

5rep max weighted pullup

Max effort rope climbs in 2minutes x3

If possible legless – beginners from ground

Conditioning

1min handstand hold or for as long as possible followed by backwards bear crawl to rig and back twice rest 1min repeat 5times

 

Friday 23rd May

 

 

Overhead squat – mobility/skill and strength work

Beginners and those that are still not capable of overhead squatting work on mobility exercises paired with ohs holds at top and other scaled exercises designed to help you increase shoulder range of motion and develop technique

-if mobility is spot on the give me a overhead squat complex

1 power snatch, 2 snatch balances, 3 overheadsquats x 5 rest between sets

5sets of strict max effort pullup attempts

5sets of ring dip holds max effort.

There is no conditioning workout today.

 

 

 

Saturday 24th May

Quick feet drills and 3 unbroken box jumps x7

Split jerk 1-1-1-1-1-1

40 wallwalks with a pressup – time cap of 10mins.

Training 2nd Week of May

News

Closed on 10th May

There will be 1 team workout on the 1nd weekend of every month

Anniversary opening party – 9th May – Good opportunity to bring anyone along that maybe interested in joining.

Testing going on this 11th May Sunday

9th May session – 1rep max Deadlift.

BW testing and goal setting happening Sunday 11th May.

Supplementary

Mobs – Couch Box stretch get in it and stay in it for at least 4mins each side

Strength – Extra

Kettlebell rows 4×6

Back Extensions 4×8

Iso holds for pullup progressions, intermediates – go for max effort pull-ups everytime your in 3sets. Beginners aim to try holds for 5secs at each level, intermediates – go for weighted holds if complete 3sets of max efforts before or after your session.

Iron scap protocols 10reps

Skill – Deck Squat

May – Task/challenge – Cool downs – try to stay for at least 10mins to cool down go through some yoga movements, barbell smash, lx ball on shoulders back, glutes, banded distraction, new exercise for this week mob/cool down will be the child pose.

This weeks Challenge – Bring Sally up bring sally down pressup challenge.

Sunday 11th May

The  day I first got introduced to Ray and Si from CrossFit Fife they were doing this workout.. Seems fitting that this is the  workout for Sunday. Watch it really does break you…

MANBREAKER 27/8/11

MANBREAKER (named by Angus)

15-12-9

315 DL

MANMAKER 2 x 20k K.B

Strict press 2x 20k K.B

Burpee onto plate

28″ box jump

Courtesy – CrossFit Fife

5 week back squat cycle about to go down, make sure you make your squats each week!

Monday  12th May

Squats

3×5

Front Squats 20rep max

A weight you can handle,enough for you to focus, remain fast but not too much that you become slow and unmanageable.

15 Pwr cleans 80/60kg
20 burpee box jump overs 24″/20″
400m run
50 WBS 9/6 kg (all to 10 foot)
200m run
20 burpee box jump overs
15 Pwr cleans 80/60kg

Extras:

GHD Planks

Tuesday  13th May

 

Clean/snatch cycle – 5week technique cycle starts today.

5x 2cleans jerk, take rest between each set, try to increase weight but make sure you keep it tight and dial in that technique

3×3 clean pulls

EMOTM 12mins

2-5pullups followed by 15 kettlebell swings 32kg/20kg

 

 

 

 

 

 

 

Wednesday 14th May

Weighted pull-ups – 3rep max – going to do a 5week weighted pullup cycle this week 1rep max, next week 5rep max , week after, 3then, 2 then 1.

Push jerk – 6x2reps

Sandbag workout
Perform a complete burpee with a sandbag placed directly in front of you

Upon landing from the jump, immediately grab the sandbag

Clean the bag to your shoulders, and press it overhead

Perform a lunge with each leg while holding the bag overhead

Drop the bag back to the floor and proceed with another burpee

Repeat the entire sequence without rest for 25 repetitions

The limiting factor in this sequence is the overhead lunge. If you do not wish to perform this exercise, cradle the sandbag next to your chest while performing the lunge. This will allow you to handle more weight.

Thanks to CrossFit Fife and Ross Training for this one!

http://www.rosstraining.com/articles/25reproulette.html

Thursday 15th May

 

Toes 2bar kipping practice –

 beginners – build strength in shoulder gurdle – ring rows, kb rows, scap pulls, w-y-t ex 30reps

Advanced members – every 30secs for 5mins alternate between 7 toes to bar 7 chest to bar pull-ups

Intermediates – rep scheme reduced to 3reps

Handstand practice

Beginners – lsit box handstand press-ups, clock work

Intermediates – handstand holds 30secs on 30 off 4mins

If you want to practice handstand press-ups – i want negatives 15reps  head touches the floor no abmat.

Advanced – deficit handstand press-ups 15reps take two 20kg plates

Snatch – week 1

5×2 –

keep weight light and practice, positioning, aggressive hip extension, pinning shoulders back, footwork, dropping into the receiving position, catching the bar. If mobility is an issue raise the bar up,

 mobility needs to be dominated today, couch box stretch for at least 5mins each side, open back up, shoulders,

80m sprints

20 airsquats 80m sprint

 rest 2mins x6

Friday 16th May

 

 

Muscle up progressions

We will go through the positions and progressions, say goodbye to your arms today if theyre not gone already this week!

-spend 5mins on the transition, couple that with a mobility exercise for the shoulder, prefer lx ball behind arm pit and on rotator cuff with some banded distraction.

 

Ring row – this is a special ring row – I will have to demonstrate this one. Its part of my gymnastic bodies progressions – bend from the hip, 5x3reps slow – will go into more detail there and then.

 

Ring dips – 3sets of max efforts

 

5mins of mobility. Your going to need it.

5rounds for time:

3legless rope climbs

Sprint 50yards

3 cleans at 100kg/60kg

50yard sprint

 

 

Saturday 17th May

 

Team workout teams of 2.

3 rounds

50 racked lunges

100 burpees

Sand bag run 45kg 800m Team run

1 Year on…

1 Year on… What I have learnt.

About 90% of the population don’t drink the coolaide. In fact it’s more like 99%! I started out this whole project, or idea if you like, very optimistic thinking it was going to be huge. Don’t get me wrong, it has gone from strength to strength but it has by no way been a sure bet and I learnt very early on that people are very unsure about brand new products and ways of thinking and doing things.

I did a lot of leafleting at events and parks. A lot of hours spent handing out leaflets to pretty much no avail. It was tough going at the start. All the uncertainty of running a new business; learning how to pretty much do everything from scratch; everything was my responsibility. I had made the leap, quit my job and was excited for this big adventure.

I’ve learnt a lot about programming and adapting to every different client. You must be bold and stick to what you believe in, even when people call you out, because they don’t accept your chosen method or practice. The biggest thing I have learnt is that every person is different and should be treated that way. Everyone has their specific area that they are weak in and need to work on, and it should be looked at as an exciting challenge to adapt the training to that person’s needs.

I got some valuable training and advice from Andy McKenzie on a number of occasions. Evolved my view on what I would like my gym to represent and started to put in place a framework that would lead to a more individualised approach to training my members.

I will be looking to build on my first year now. I don’t want to get ahead of myself and I still want to focus individually on every member to give them the service I feel they deserve and ensure they reach the goals they set themselves. Here’s hoping I can find another individual like myself that can add to the value that is #BOBSGARAGE.

Coming back to my first point… So over the year I have come to the realisation that about 90% of the population will actually listen to you probably less. This is due to CrossFit being so new; my lack of experience; youthfulness as a coach; radge coaching techniques etc.  Therefore it gives you a very real sense of appreciation for the people who do actually decide to put their trust in you, your processes and training principles. This trust takes a long time to create and, as my old head master Mr Light used to say, a second to destroy. I am committed right to the end to this project and, most importantly, to those that chose to commit and put the work in to achieve their goals; get strong and get their first strict pull up; press up; own the clean + jerk and snatch; master the overhead squat; dominate their back squat and front squat; get their first handstand press up; eventually get their first muscle up and everything else in between.  Being a young coach, I am looking forward to meeting more mentors and continually progressing my learning this coming year.  So thank you to all that have stuck by me, supported me, guided me and let me learn from them.

I want to finish with this.  For many years before this, I was wishing my life away saying; I wish I was doing this; I hate my job etc; when’s the next holiday; can’t wait for the weekend etc. I don’t say that anymore because, in a way, every day is an adventure and I am exactly where I want to be right now. I couldn’t be happier. Here’s to taking #BOBSGARAGE even further!

For all those that do not wake

News

Closed on 10th May

There will be 1 team workout on the 1nd weekend of every month

Anniversary opening party – 9th May

Testing begins aka resetting your goals also!!! Recap/refresh/stayontrack!

9th May session – 1rep max Deadlift.

BW testing and goal setting happening Sunday 11th May.

Any interest in the below competition?

Combat Ready Gym – Scottish Throwdown Saturday 21st June

Pairs Murph comp – £40 a pair.

Any profits raised ‘Southwest Scotland RnR’, a great Dumfries based charity that benefits injured service personnel by offering them an activity based retreat (http://www.southwestscotlandrnr.org.uk/).

local regiment ‘1Scots’ to compete, judge and visit with us all for the day. You and your members will have the chance to pit yourselves against serving soldiers and see who comes out on top!

Any interest let me know…

 

Supplementary

Mobility

Ankle – lx ball on foot, wall ankle exercise

Hips –couch box stretch (accumulate 4mins in this stretch)

Back – Turkish Getups

Strength

3x60sec ISO holds at top of pullup

False grip ring rows 6×8

KB single arm rows

Side raises 5x10reps

Pressup 5×10 raised press-ups (on a box)

Iron scap protocols 10reps

Hip extensions and back extensions. If you cant feel your hamstrings you need this! Take the time to do the back extensions slowly so that you are hanging by your heel cords and its all on the hamstring.

Hip Extensions get me to demonstrate it for you..

Skill Handstand holds

Sunday 5th May

 

1RM back squat

 

Murph or Mini Murph

 

Pressups pull-ups scaled to each ability

Ring rows for beginners as well as raised press-ups and half the reps and distance.

1mile run

100pullups

200 pressups

300 airsquats

1mile run

Scaled – intermediate

800m run

50 pullups

100 pressups

150 airsquats

800m run

Beginner

400m run

40 ring rows

50pressups

80 airsquats

400m run

Monday 6th May

 

Turkish Getup practice

12reps man makers

1mile run

30 bodyweight back squats

Tuesday 7th May

Skill – Kipping swing

Iso holds – pull-ups

Top – 4x

Middle 4x

Bottom 4x

Beginner 5secs intermediate 10secs advanced 30-60secs

Floor press

5×5

2rounds

400m run

20 plate ground to overhead

4x gymfloor overhead lunges

2x bear crawls length of gym floor

4x gymfloor overhead lunges

20 plate gtoh

Wednesday 8 May

 

Skill – overhead squat and shoulder mobility

70% 7singles hang clean – mid thigh,

Quarter Gone Bad

Five rounds for total reps of:

Max rep 135 pound Thrusters, 15 seconds
Rest 45 Seconds
Max rep 50 pound Weighted pull-ups, 15 seconds
Rest 45 Seconds
Max rep Burpees, 15 seconds Rest 45 Seconds

Thursday 9th May

 

Overhead squat – 1 rep max

Nancy

Friday 9th May

 

Party at 2030 hours. – has anyone got a wii/xbox kinect/projector #activities

Only classes on morning and 1630 and 1730 class

1rep max deadlift

Team workout

Teams of 2

50 power cleans

100 burpee over bar

100 situps

50 boxjumps

Team run 700m

Saturday 10th May – Closed