No Ordinary Gym

 

 

No ordinary gym

That was my tag line. Something that went above and beyond the call of duty. It came to be known as individualisation. But meant so much more, recording everything knowing as much as possible about every member, making sure that each person was training the things that they needed to train to get them progressing as an athlete.

Technique

Technique is everything I drill it in at the start, mechanics and core control. It’s a must, friends don’t let friends lift with bad form. My number one priority when you come in is your safety so its so important that you are always in a good position, know what that is and know how to get into it.

Strict

I predominantly focus on programming strict movement as I see that we have a short amount of time to train in the day and see it best served with practicing strict movements that have the most carry over to your compound lifts and general performance. Being able to do a good amount of pullups with good form will give you a strong stable upper back which will help you squat more.

Standards

As a male or female member you are encouraged to train towards competency in performing bodyweight movements as it shows command of total body and your core control, bracing and tension double figures for men and single figures for women are sufficient. Being confident with the compound lifts is a must.

Strong Mentality

It is not enough to be strong you must be able to suffer, to get out of breath, to push yourself hard. Developing and maintaining a strong mentality is integral to #BOBSGARAGE. You are encouraged to try your best, to work hard and to push yourself don’t be scared by this as you may come out the other side a changed person with more confidence and motivation then you had, had before for your life outside of the gym.

Community

More than just a gym you will form strong bonds with the people you train with as they may encourage your through your toughest times when training and be the helping hand when you feel today I just can’t do it today.

Individualisation

Every person is treated as an individual here. I have a pragmatic approach. I make sure your training is structured and well thought out. The key difference to my gym to others in Scotland is that it’s the only individualised CrossFit gym. What that means is that your not constricted by following 1 group program so that you get the training you need. We follow a weekly conditioning program which we do after our individualised strength work but the emphasis is on the individual.

Rehab

You may have injuries or movement issues. I encourage all my members to face these head on and not to stick their head in the sand when it comes to pain, and injury. I will work extensively with other practitioners to help you rehab any issues and progress from what ever it is that is stopping you becoming the strongest, fittest and best you can be.

 

How to begin your journey & What to expect at the start

To begin all you need to do is take your free trial session and book into a class that best suits your diary. Because of the way I train my athletes they are capable of following their program while I spend time with new members walking them through mechanics, bracing and bodyweight movements.

What you should expect is to be taken through the basics first, to be shown the correct mechanics, and to be eased gently into our training methodology and be given a strong foundational base to then build on.

There is a beginners class every Saturday at 9am if you don’t feel comfortable working out with others at various levels.

Alternatively you can book a private 1:1 to take your through your foundations as well.

Use the link below to book your first class. Sign up take a trial membership and then book a space in one of the classes in the calender.

Classes are kept small at up to 7 people as I focus more on quality over quanitity.

https://goteamup.com/p/106265-bobsgarage/memberships/11360/

September week 3

14/09/15

Bulgarian split squat workout

3 rounds

We are going for max effort here, elevate your rear foot, and bring that back knee down vertically then up again, that’s 1 rep, do 10 then pause at the bottom just before your knee touches the ground and hold for 10seconds.

Once you have done that continue on and do another 10reps again hold it for 10secs at the end of those next 10reps.

Keep going to failure on that leg then immediately switch to the other leg. Rest for 2mins then complete a further 2 times. Alternate starting legs

 

15/09/15

4rounds

15 kb swings Russian 24/20

10 strict burpees

400m run

 

16/09/15

Fran

21-15-9

Thrusters 42.5/30kg

Pullups

 

 

17/09/15

Gymnastics

Seal crawls 5mins

Rope climbs 10-20reps

Supermen holds 30:30 x8

Conditioning (optional as active rest day)

10 Burpee pullups

40m sandbag run

X5

 

 

 

18/09/15

Every 2nd minute for 14mins

5 hang power cleans 70/40kg

4 box jumps

 

19/09/15

 

partner workout

Only 1 person can work at the same time, you may not move on till the first exercise is complete. Run must be done together.

2 rounds

100 wallballs

100 pressups

1mile run

September week 2

 

7/09/15

3x

50 wallballs

20 kettlebell swings

2min rest

 

 

8/09/15

12min amrap

20 sec wallfacing handstand hold

5 strict pullups – pull as high as you can

09/09/15

Power clean

Hang power clean

Front squat

3min rest

4-5sets

10/09/15

Gymnastics

Handstand pressup practice 10mins

Seal crawls 3mins

Ring pullups 10mins

Hollow rock holds 5x 20on 40off

Conditioning

8rounds

Bar hang accumulate 40secs

2 Burpee broad jumps (start at white board side of gym, and do a strict burpee then jump as far as you can forward then do a burpee and jump as far as you can back

 

11/09/15

4 rounds

8 thrusters 45/35kg

4 bar over burpees

 

12/09/15

Partner suck fest

5rounds I Go You Go

6 power cleans

4 front squat

3 push jerk

60/40kg

September week 1

31/08/15

5rounds

With 1 kettlebell 24/16

With kettlebell racked on Right side

8 backwards lunges

8 squats

Do 15 swings then go onto Left side

 

 

01/09/15

10 rounds

2 deficit   strict HSPU’s use a 20kg plate for guys 10kg for girls

beginner scale -5 pressups

8 bent over rows 60/40kg

 

 

02/09/15

25 sternum pullups – to be done before or after class or after strength

Emotm 10

2 racked push jerks

6 strict burpees

03/08/15

Gymnastics

 

Conditioning

4x

10 toes to bar

400m run

2min rest

 

 

04/09/15

10 rounds

10 wallballs

5 burpee pullups

 

05/09/15

IWT

Stage 1

3x

12 kb snatches

700m run

2min rest

5min intermission

 

Stage 2

3x

5 Barbell clusters

Pyramid suicide sprints – 5-10-15-20 go back to start after each one

2min rest

5min intermission

 

Stage 3

100 strict burpees time cap 12mins

August week 4

24/08/15

1mile run

30 thrusters 32.5kg/50kg

 

25/08/15

10 rounds

3 strict HSPU’s beginner scale -5 pressups

8 alternating kb clean (swinging) and press 24/16kg

Do 1 left then 1 right and so on up to 8reps

 

 

26/08/15

5rounds

5 Power snatch Touch and go reps 35/55kg

10 Goblet squat 24/16kg

90sec rest

 

27/08/15

Gymnastics

Inverted ring rows

5sets

Women 10reps men 15-20reps

 

2min accumulation of crow pose with either straight or bent arms

2min supermens

Conditioning

30secs work 30sec rest x4 2min rest x3

Strict Burpee box jump

 

28/08/15

Elizabeth

21-15-9

Full cleans 60/40

Ring dips

 

 

29/08/15

Team workout

Teams of 2

2 rounds

30 Ring press-ups

60 Frog hops

50 Toes to bar

800m run

One person goes at a time on the run. While you wait farmers hold with 2 kb’s in your hands men 40/ women 20kg

Only 1 person can work at the same time, you maynot move onto the next exercise till the first one is finished.

August week 3

17/08/15

Squat breathing ladder

1>10 then 10>1

do 1 squat take 1 breath do two squats take two breaths. And so on

weight for this 50% of 1rep max

 

18/08/15

20min amrap

10 HSPU

5 sternum to bar pullups

400m run

 

 

 

 

19/08/15

Every 2nd minute for 16mins

1 clean

2 front squat

Start at 60% of max and increase each set till you come to a weight that takes your breath away then stop at that weight and stay at this weight for as long as possible. Try not to go up so much that you fail reps. If this happens drop down to a lower weight where form is perfect.

 

20/08/15

Gymnastics

10sets of 30 sec bar hangs with 30sec rest

Pistol progressions

Work seated, band assisted, weighted, holding onto rig,

For 5sets of 10reps alternating left to right

Conditioning

5rounds

20 wall balls

15 kb swings

2min rest

 

21/08/15

In a 12min time cap

100 strict burpees

Standards for this are simple, do not rest on the ground, get your chest and hips to lightly graze the ground at bottom, keeping lower back controlled and supported and when you get up I want a 6’ jump. I am looking for a good curve in your back as your transfer from the pressup to standing.

 

For every rep I see that is not like this I will say do not count it. I would rather 20 reps of high quality standard then 100 shitty reps.

 

 

 

22/08/15

IWT

Stage 1

3 rounds

12 thrusters

400m run

2min rest

5min intermission at the end of round 3

Stage 2

3rounds

10 goblet squats

200m run done twice

2min rest

5min intermission at the end of round 3

Stage 3

80 toes to bar

August week 2

August announcements

Power yoga this Friday 6-7.30pm (last session don’t miss it)

 

 

 

10/08/15

12min amrap

Kb walking lunge gym floor out and back (farmers walk style)

10 straight leg kb deadlifts to mid shin (do these slow and controlled send bum back)

 

11/08/15

pressups

30:30  work:Rest x4

2min rest

X5

Aim for 15-20 pressups per 30sec’s, I want full range of motion reps, chest and hips touch the ground and reach at the top.

 

12/08/15

4rounds

3Power clean 60/40kg

6 Hang power clean

9 Push press

6 Knees to elbow

 

13/08/15

Gymnastics

Muscle up progressions

Begin with rings in bands practicing the pull/turnover/receiving position and keeping elbows in

Practice this for 3mins

Seated muscle up transition practice – 20reps

More advanced – feet on box drive chest through using hips to get through turnover

Handstand press-ups

Beginners – work tripod, headstand peeling hips up and down,

Intermediate – wall facing handstand holds 5xME

Those able to do HSPU just…  – want 20 reps

Advanced level – deficit hspu’s – 20kg 5x2reps

 

Conditioning

10>1

Push press 40/30kg

30sec ring support

15/08/15

5rounds

15 kb thrusters 24/16kg

400m run

2min rest

 

16/08/15

Team Suffering – two teams – winner is the overall winner of the 3 events. (must win 2 of 3 exercises) one with most cals, lowest sled push times and highest amount of strict burpees.

1min max cal row

Everyone rows a 1min max cal effort.

80m sled max effort 2plate guys 1plate for girls possible 10kg

1min max effort strict – 6’ burpees

Rest 3mins

X3

Week 5 July + Week 1 August

July Announcements

I will be away from Thursday 30th July to 4th August on the Gym Jones Foundation Seminar at Salt Lake City. While I am away my 3 coaches Alistair, Jamie and Chris will  be looking after you!  Will be back coaching 5th August!

 

Please note Friday’s class times will be different because of the yoga class at 1800.

 

 

Yoga with Karen from Meadowlark

17th, July 6pm intro to power yoga 90mins £5 members £10 non members

24th July 6pm next level power yoga

14th August 6pm next level power yoga

All classes will last 90mins and cost £5 for members and £10 for non members.

Evening classes on these day will be 1600,1700, 1930 for crossfit.

 

 

Monday 27/07/15

6 rounds

10 Goblet squats

12 Jumping lunges

4 Jump squats

 

 

Tuesday 28/07/15

 

8rounds

4 hspu

6 strict pullups

3 athletic burpees

 

 

Wednesday 29/07/15

4 rounds

10 deadlift 100/60kg

20 pressups

400m run

 

 

Thursday 30/07/15

Bar hangs

7x

5sec top

5sec bottom

5sec bottom

30sec rest

 

10 min toes to bar kipping practice

 

Wall facing handstand holds

Beginners- one step back and hold for 20secs x5

Advanced – bend arms slightly to do a partial pressup 5reps x5

 

 

 

 

Optional conditioning wod

10>1

Burpee box jump over

Between each set do 5 toes to bar

 

 

Friday 31/07/15

Plyo – lower

4×2 rebound broad jumps

Rest 20secs between sets

 

 

5 rounds

7 squat cleans 75/45kg

7 bar over burpees

2min rest

 

 

Saturday 01/08/15

I GO YOU GO The seven,

Partner does a round then you do a round

 

“The Seven”

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

 

http://www.crossfit.com/mt-archive2/005450.html

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

3/08/15

5 rounds

1 full clean 60/35kg

2 front squats

8 front rack lunges

 

 

4/08/15

3 rounds

20 toes to bar

30 burpees

 

 

05/08/15

4rounds

15 overhead squats

400m run

 

 

6/08/15 – Gymnastics Thursday

Handstand pressup work

Spend 10 mins inverted

Work bear crawl handstand progression

Negative reps

Use abmats to reduce ROM for full attempts

 

5x

20sec hollow rock hold

20sec superman

20sec iron man

1min rest

 

10min kipping practice work for toes to bar

 

Optional conditioning wod

5rounds

20 swings

10 knees to elbows

100m run

 

7/08/15

Plyo

Manual resistance hamstrings

5x3reps

Partner up and feel the burn

 

Interval workout

2min on 1min offx5

2 thruster 40/30kg

3 bar over burpees

 

 

8/08/15

Filthy 50

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

July Week 4

Prioritzing spinal mechanics is the first and most important step in rebuilding and ingraining functional motor patterns, optimizing movement efficiency, maximizing force production, and avoiding injury. In order to safely and effectively transmit force through your core and into your extremities, you need to organize your spine in a neutral position and then create stability throughout that organised system by engaging the musculature of your trunk, which is known as bracing. – Mid line stabilisation and organization – Spinal Mechanics. Dr Kelly Starrett. Becoming a Supple Leopard

 

 

July Announcements

Please note Friday’s class times will be different because of the yoga class at 1800.

 

 

Yoga with Karen from Meadowlark

17th, July 6pm intro to power yoga 90mins £5 members £10 non members

24th July 6pm next level power yoga

14th August 6pm next level power yoga

All classes will last 90mins and cost £5 for members and £10 for non members.

Evening classes on these day will be 1600,1700, 1930 for crossfit.

 

 

Monday 20/07/15

EMOTM 15

1 power clean

5 front squats

 

Tuesday 21/07/15

 

12min amrap

4 kb snatches Left

4 kb snatches Right

8 strict burpees

 

 

 

 

Wednesday 22/07/15

4rounds

8 Thrusters 60/35kg

16 kb swings 24/16kg

800m run

 

Thursday 23/07/15

Hand stand pressup practice

–          Negatives

–          Reduced distance

–          Reps – leave one rep on the floor each time – accumulate 20-25reps

 

10min Toes to bar/kipping practice practice

 

Hollow rock holds 6x20on 30off

 

Ring support 15-30on 1min off x5

 

Optional conditioning wod

3 rounds

15 Ring press-ups

20 Wallballs

400m run

 

 

Friday 24/07/15

Plyo – upper

Sandbag side to side pressup jumps

5x4reps

Rest 1min between sets

 

 

8 min amrap

10 Land mines on Left

10 Landmines on Right

Max effort chin-ups

 

 

 

Saturday 25/07/15

Barbell complex

YOU GO I GO partner rounds

10 rounds

10 burpee box jumps

20 goblet squats

Shoulder sandbag L

Shoulder sandbag R

July week 3

July Announcements

Please note Friday’s class times will be different because of the yoga class at 1800.

 

 

Yoga with Karen from Meadowlark

17th, July 6pm intro to power yoga 90mins £5 members £10 non members

24th July 6pm next level power yoga

14th August 6pm next level power yoga

All classes will last 90mins and cost £5 for members and £10 for non members.

Evening classes on these day will be 1600,1700, 1930 for crossfit.

 

 

Monday 13/07/15

Bulgarian split squat challenge

3 rounds of

Max Effort attempts – Start on Left leg do 10 split squats with rear leg elevated,

Every 10reps pause for 10secs at bottom under tension, keep going to failure

 

Immediately do the other Right side to failure

Rest 2mins between sets record scores

 

This is a bodyweight challenge no weight is used.

 

Tuesday 14/07/15

 

10min amrap

20sec wallfacing handstand hold

5 strict pullups

40m dash

 

 

 

Wednesday 15/07/15

4rounds

4 deadlift 60/35kg

3 hang power cleans

2 push press

 

 

Thursday 16/07/15

Quarterly  – bodyweight testing and goal setting

 

 

Friday 17/07/15

Plyo

Box jump moderate height single rep 5sets

 

4rounds

ME hspu

15 toes to bar

400m run

 

 

Saturday 18/07/15

Partner workout

400m farmers carry

2rounds

50 wallballs

50 push press 60/40kg

50 goblet squats

50 inverted ring rows

EMOTM everybody does 3 burpees

400m farmers carry