July Week 1

June Announcements

 

BBQ and team workout organised for  Saturday 11th July

9am-11am (no weightlifting that day)

 

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.

 

 

Foundations back on as of start of 1st July

 

 

 

Back to basics technique workshop starting end of June happening every 2 months next one is 27th June

 

 

 

 

 

Monday 29/06/15

5 rounds

10 burpees

15 goblet squats

30 step walking lunge

 

 

Tuesday 30/06/15

 

4rounds

20 Press-ups

10 chest to bar Pullups

10 kb clean and press R

10 kb clean and press L

 

 

 

 

 

Wednesday 01/07/15

 

Barbell complex

 

10 rounds

5Clusters 60/40kg

10 kb swings

200m run

 

 

Thursday 02/07/15

10mins

Kipping swing practice for toes to bar

 

10mins

Superman holds accumulate 5mins

 

 

Optional conditioning

21-15-9

Wall walks

Ohs 60/35kg

 

 

 

Friday 03/07/15

Plyo

Load and explode drill out and back 4x

 

 

EMOTM 12

1 clean start at roughly 60% weight and add weight as you feel confident

2 hang cleans

1 push jerk

 

 

 

Saturday 04/07/15

Chipper

Between the two of you (lunge together and other exercises only 1 person may work at the same time)

50m walking lunge

40 pullups

100 box jumps

40 double unders

50 ring dips

40 knees to elbows

60 swings 32/16kg

40 hang kb squat cleans

60 wallballs

6 rope climbs

June week 4

June Announcements

BBQ and team workout organised for  Saturday 11th July

9am-11am (no weightlifting that day)

 

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.

 

 

Foundations back on as of start of 1st July

 

 

 

Back to basics technique workshop starting end of June happening every 2 months next one is 27th June

 

 

 

 

 

Monday 22/06/15

5 rounds

40 step ups

Walking lunge with kettlebells held at waist height 16/12kg gym floor out and back

 

 

 

Tuesday 23/06/15

 

15min AMRAP

5 Push jerk

10 Pullups

15 burpees (strict)

 

 

Wednesday 24/06/15

 

4 rounds

7 handstand press-ups

14 box jumps

400m run

 

 

 

 

Thursday 25/06/15

10mins

Kipping swing practice for toes to bar

 

10mins

hollow rock holds on bar hang

 

Ring support holds with turnout 5mins accumulate

 

Optional conditioning

7min amrap

7 Single arm Russian swing L

7 snatches L

7 single arm swings R

7 snatches R 20/12kg

Try to keep the kettlebell moving for as long as possible for the 7mins the more you rest the less intense it will be

 

 

 

 

Friday 26/06/15

Plyo

3 sets of max effort clapping press-ups rest 2mins between sets

 

 

3rounds

12-9-6-3-6-9-12

Power snatch 60/30kg

Knees to elbows

Bar over burpees

 

 

 

Saturday 27/06/15

3min on 2min off x5

5 Thrusters 45/25kg

40m dash

 

Individualisation – How CrossFit is prescribed at #BOBSGARAGE

Individualisation – How CrossFit is prescribed at #bobsgarage

 

The way I coach and program and just generally use CrossFit has developed (and I would hope improved and advanced!) since I started this journey. It was from Andy Mckenzie that I first learnt how I should individualise for my athletes and the truth is, it scared me as it involved a lot of work – regardless, I carried it out. I have been giving some of my athlete’s strength cycles for the last 6 months and we are now in our 6th cycle.

 

For most, there was no need for a strength cycle just careful noting of what was wrong, what needed to be fixed or strengthened and how we were going to go about it. Putting it simply, I want to treat every member as an individual and prescribe them the specific strength and supplementary work as needed. For some, that was much needed mobility rehab, rehab exercises and making sure to only do exercises that worked for them.

 

A dedication to strict movement – controversial, but I saw it as having only an hour to train someone and I wanted to dedicate that pullup time or handstand pressup time to strict movement that would have a direct carry over to their compound lifts. However, I do understand the need to practice kipping movement to those that want to compete in CrossFit – so that is why more advanced athletes do practice those movements. Therefore, one of your first goals when you begin at my gym is your first pressup and chinup/pullup if you haven’t got those already.

 

It was even more than all of this though, I wanted to create athletes that were spacially aware and had the ability to hold themselves in good athletic positions under fatigue and duress. This is vital as trunk stability is hugely important, and the ability to control it is as much a safety point as it is an efficiency point.

 

If these are the foundations, then the stuff that holds it together ‘the concrete’ is the community aspect – the bond made by sharing, suffering and helping each other out.  Putting it simply – ‘friends don’t let friends have bad technique’. There will always be a group ‘WOD’ (Workout Of the Day) at the end of each session and Saturdays at 10am will always be a partner team workout.

 

So if you are going to join #bobsgarage expect to get stronger and fitter; learn weightlifting movements; gymnastics; address any mobility issues. Get comfortable squatting; dead lifting; pressing.  Rep out pullups and press-ups easily, and when the time is right – Olympic lifts such as the clean + jerk and snatch where appropriate. Expect to sweat a lot, smile a lot, laugh a lot, develop a strong mentality, a will to succeed, and stamina to finish what you started!

June week 3

June Announcements

BBQ and team workout organised for  Saturday 11th July

9am-11am (no weightlifting that day)

Dodgeball at Rhyze – 18th June 2000 (need to confirm numbers)

Core workshop will be on either 13th or 27th (cost £25)

 

Foundations back on as of start of July

 

Back to basics technique workshop starting end of June happening every 2 months

 

 

 

 

Monday 15/06/15

5 rounds

12 hang power cleans 60/40kg

14 american swings

1min rest

 

 

Tuesday 16/06/15

 

10min amrap

Start with a box under a pullup bar and brace yourself so that you hang with your chin over the bar.

When your chin is no longer above the bar drop off and run 200m

 

 

 

Wednesday 17/06/15

4rounds

6 deadlift 100/60kg

8 box jumps 24/20

10 burpees

 

 

 

 

 

Thursday 18/06/15

Weighted KB deadbugs

4x

10 arms only

10 legs only

1min rest

 

Ring dip progressions

5x5reps

 

Ring pressup hold

5mins

 

5x30on30off supermen

 

Conditioning optional

21-15-9

Wallballs

Toes to bar

40m sprint

 

 

Friday 19/06/15

Plyo

Depth jumps

4x 3reps with 30sec rest

 

3rounds

7 clean and jerk 90/50kg

14 bar over burpees

800m run

 

 

Saturday 20/06/15

40min partner hero wod

How to Join #BOBSGARAGE

There is a number of ways in which you can begin your training at #bobsgarage.

 

The first option is the free trial session that you can use at any of the scheduled sessions, in your trial session I will go over our yoga flow warmup, get an insight into your fitness level, injuries if any and problem areas we need to address be it in strength, mobility or skills.

 

The second option is to book into the beginner session held every saturday between 9-10am this is a beginner only session and will be used to help develop your strengths in the pullup, pressup, squating, deadlifting and bodyweight conditioning. You can use your trial session in this class also.

 

The 3rd option is to book into a foundation course which I will bring back in if there is enough demand – email me at rob@hashtagbobsgarage.co.uk

Here we will cover the mechanics to squat-deadlift- kettlebell training and the power clean. over 4 sessions at a cost of £45.

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

June week 2

June Announcements

Friday’s 1930 class will be a yoga class held by Karen Breneman from Meadowlark

BBQ and team workout organised for  Saturday 11th July

9am-11am (no weightlifting that day)

Dodgeball at Rhyze – 18th June 2000 (need to confirm numbers)

Core workshop will be on either 13th or 27th (cost £25)

 

 

 

Monday 8/06/15

Death by burpees

On the first minute do 1 burpee then on the second do 2 and so on.

 

 

Tuesday 09/06/15

EMOTM 16

Odd minute – 1-5 hspu’s

Even minute – 5-10 strict pullups

 

 

Wednesday 10/06/15

10 thrusters 50/35kg

40m run

9 thrusters

40m run

8 thrusters

40m run

7 thrusterrs

40m run

6 thrusters

40m run

5 thrusters

40m run

4 thrusters

40m run

3 thrusters

40m run

2 thrusters

40m run

1 thruster

40m run

 

 

 

 

 

Thursday 11/06/15

10mins toes to bar practice

Ring row high reps

5x20reps

 

Wall facing handstand holds

Emotm 8 20-30sec holds

 

 

 

Conditioning

7min amrap

10  Knees to elbows

5     Box jumps

 

 

 

 

Friday 12/06/15

Plyo

Manual resistance hamstrings 4x3reps 30sec rest between sets

 

5rounds

12 American swings

20 wallballs

200m run

 

 

Saturday 13/06/15

Partner barbell complex

5 Rounds

6 power cleans 60/35kg

8 front squats

4 push jerk

10 bar over burpees

You go I go.

June week 1

Monday 1/06/15

6 rounds

40m Walking lunge

10 burpee pullups

 

Tuesday 02/06/15

10min amrap

20 double unders

10 touch and go clean and push press 60/35kg

 

Wednesday 03/06/15

 

5x

8 Power snatch 40/25kg

16 Kb swings –american

1min rest

 

Thursday 04/06/15

Pistol progressions –

Onto box

Using rig

Kneeling

Using plate

3x6reps alternating each level

 

Hollow rock holds with a barbell

 

Ring support 5mins work

 

Conditioning

4rounds

8 toes to bar

6 strict tuck jump burpees

 

 

Friday 05/06/15

Plyo

Depth jump press-ups with rebound 5x3reps

30sec rest between them

 

3rounds 24/16

With a KB

10 suitcase deadlifts on Left

Walk 40m with kettlebell in Left hand

10 suitcase deadlift Right

Walk 40m with kettlebell in Right hand

10 cleans left

40m walk with kb in racked position Left

10 cleans Right

40m walk with kb in rack on Right

10 kb snatches Left

40m walk with kb in overhead position ‘waiters walk’ Left

10 kb snatches Right

40m walk with kb in overhead position Right

 

Courtesy of CrossFit Liverpool

 

Saturday 6/06/15

Hero workout

Murph

Those that cant do pullups or chin-ups will do a half murph with ring rows and raised press-ups but hopefully still the 1mile run at start and finish

Those that really struggle with running 800m run

Those with limited pullups – half murph with pullups/neutral grip/

If you have a weights vest you can bring it.

If you can do all the pullups strict then do it.

May week 5

Monday 25th

Primal complex

5x

you may rest between sets but never inbetween reps

with 2 kb’s racked

10 squats

10 alternate lunges

10 step ups

 

 

Tuesday 26th

3-6-9-6-3-9

hspu

kb clean  and press L

kb clean and press R

 

 

 

 

Wednesday 27th

10 strict press

15 ohs

20 push press

25 front squats

30 push jerk

35 backsquats

60kg

 

 

Thursday 28th

10mins of working L-sit holds

 

10mis of working

wallfacing handstand holds pushing toes away slightly

 

ring row holds

6x3reps

5-15sec iso

 

conditioning

4rounds

15 knees to elbows

10 burpee box jumps (not overs)

 

 

Friday 29th

Plyo

Back and forth broad jumps 5x3reps

30sec rest between them

 

Saturday team workout

In teams of two complete the following

When you are not working you must hold a 20kg plate

100 airsquats

90 kb swings

80 pressups

70 wallballs

60 burpees (chest to ground relaxed)

400m run with plate run hold the plate together do 2x 200mrun

May week 3

No morning classes – 22nd May

 

 

 

 

 

Merchandise shop

http://www.boxshop.me/shop/hashtagbobsgarage

 

 

 

Monday 18/05

 

5 rounds

10 Front squats 60/42.5kg

8 Bar over burpees

 

 

 

 

Tuesday  19/05

 

3rounds

15 Toes to bar

30 pressups 50/35kg

8 strict pullups

200m run

 

 

 

 

Wednesday 20/05

 

5 rounds

7 Deadlifts at a weight you can do 3reps touch and go, every eccentric portion of lift must be done, so don’t drop from top.

7Boxjump  30/24

 

 

Thursday  21/05

 

Gymnastics

Wallfacing handstand holds

5xME

Pistol progressions –

Kneeling to standing 5x6reps

With first going with foot on ground, then bring foot off and finally go up and come back down under control and muscle tension

Weighted pistols with either a plate or two smaller plates

 

Conditioning

10min amrap

3 burpee box jumps

6 swings

40m dash

 

 

Friday 22/05

 

Plyometrics

3×20 dynamic clapping press-ups from knees

 

5rounds

8 Overhead squat 55/35kg

400m run

 

 

 

Saturday 23/05

 

10 rounds

4Thrusters 45/30

2 athletic burpees

Sprint 40m

1min rest (will be a running clock so that everyone takes exactly 1min rest only)

 

 

 

 

 

WeightLifting – on as usual

May week 2

2nd Gym Anniversary 8th May.

Evening classes will only be 1630/1730 that day.

Gym closed 9th May

No morning classes – 22nd May

 

 

 

 

 

Merchandise shop

http://www.boxshop.me/shop/hashtagbobsgarage

 

 

 

Monday 11/05

 

 

1min on 1min off x4

Hang power cleans pick a weight you can move fast for 1min constantly

2min rest

Jump squats (unweighted)

30secs on 15offx4

 

 

Tuesday  12/05

 

10min amrap

5 plate plyo push ups

5 kb strict press L 20kg/12kg

5 kb strict press R

 

 

 

 

Wednesday 13/05

 

5rounds

8 Power snatch pick a weight that you can stay in a athletic position, move fast and challenge you (50/30kg)

400m run

 

 

 

Thursday  14/05

 

Gymnastics

Bar hangs – will set the rings at various heights and distances and move from one side to the other.

Kb planks – 5x30secs partner up – use two boxes and a resistance band

Conditioning

5rounds

3 Hspu

6 toes to bar

6 athletic burpees

 

Friday 15/05

 

Plyometrics

Shin hops

5x3reps

 

Chipper

40 kb swings 32/20kg

100m run

30 goblet squats 24/16kg

100m run

20 shoulder to overhead 60/32.5kg

100m run

10 strict

100m run

20 shoulder to overhead 60/32.5g

100m run

30 goblet squats 24/16kg

100m run

40 kb swings 32/20kg

100m run

 

25min time cap

 

 

Saturday 16/05

 

Team workout

You go I go

12 manmakers

40m sandbag sprint partner does 20m then you do 20m

10 manmakers

40m sandbag run 20/20

8 manmakers

40m sandbag run 20/20

6 manmakers

40m sandbag sprint 20/20

 

 

 

 

 

 

WeightLifting – on as usual