FK.DW 010110

Happy New Year from all of us at FK.UK

On the eighth day of Christmas, FK gave to me;

Eight Heavy Back Squats (Use Body weight)

Seven Weighted Pull-Ups

Six Thrusters Thrusting (Use 80% Body weight)

Five Ring Dips
Four Power Clean (Use 80% Body weight)
Three Burpess
Two Muscle-ups
and a one kilometre run

Post time to FK.UK

FK.DW 311209

On the seventh day of Christmas, FK gave to me;

Seven Weighted Pull-Ups

Six Thrusters Thrusting (Use 80% Body weight)

Five Ring Dips
Four Power Clean (Use 80% Body weight)
Three Burpess
Two Muscle-ups
and a one kilometre run

Post time to FK.UK

FK.DW 301209

On the sixth day of Christmas, FK gave to me;

Six Thrusters Thrusting (Use 80% Body weight)

Five Ring Dips
Four Power Clean (Use 80% Body weight)
Three Burpess
Two Muscle-ups
and a one kilometre run

Post time to FK.UK

FK.DW 291209

On the fifth day of Christmas, FK gave to me;

Five Ring Dips
Four Power Clean (Use 80% Body weight)
Three Burpess
Two Muscle-ups
and a one kilometre run

Post time to FK.UK

FK.DW 281209

On the fourth day of Christmas, FK gave to me;

Four Power Clean (Use 80% Body weight)

Three Burpess

Two Muscle-ups

and a one kilometre run

Post time to FK.UK

FK.DW 271209

On the third day of Christmas, FK gave to me;

Three Burpess

Two Muscle-ups

and a one kilometre run

Post time to FK.UK

FK.DW 261209

On the second day of Christmas, FK gave to me;

Two Muscle-ups

and a one kilometre run

Post time to FK.UK

FK.DW 251209

Merry Christmas to all.

In the spirit of the season we present to you the "Twelve days of FK" so without further ado;

On the first day of Christmas, FK gave to me;

A one kilometre run.

Post time to FK.UK

FK.DW 241209

Buy In

Waiter Walk

2 x 100 steps

Strength

Press 3x8

Conditioning

For time

100 Double-Unders

100 Press-up

100 Sit-up

100 Good Mornings

100 Squat

Finish each exercise before moving to the next. Aim for about 12-15 minutes total work, so scale the reps accordingly.

Cash Out

Handstand progressions.

Post weights and times to FK.UK

Have fun!

FK.DW 231209

Rest Day

FK.DW Tuesday 221209

Buy In

BWLA drop progressions

Strength

Overhead squat 5x3

Conditioning

For time;
Run 400 metres
20 Deadhang Pull-up
Run 400 metres
15 Deadhang Pull-up
Run 400 metres
10 Deadhang Pull-Up
Run 400 metres
5 Deadhang pull-up

Cash Out

Inverted hold on rings - 1 minute

Post weights and times to FK.UK

Have fun!

FK.DW Monday 211209

Buy In

Front Lever progressions

Strength

Deadlift 3x8

Conditioning

Four rounds for time of:
15 Hand stand Push-up
15 Wall Ball shots

Cash Out

30 double-unders

Post weights and times to FK.UK

Have fun!

FK.DW Sunday 201209

Rest Day

FK.DW Saturday 191209

Buy In

5x 5 second negative pull-up

Jump up to the top position then slowly lower yourself down, taking 5 seconds to fully extend.

Strength

Squat 1x20

Conditioning

AMRAP 15

10 Press @ 50% max

10 Sit-up

10 Air Squat

Cash Out

PNF and foam roller

Post weights and times to FK.UK

Have fun!

FK.DW Friday 181209

Buy In

Iron Cross progressions

Strength

Bench Press 5x3

Conditioning

Either

Swim 1K or

Run 5K or

Cycle 10K

Cash Out

Dot drills

Post weights and times to FK.UK

Have fun!

FK.DW Thursday 171209

Buy In

20 metre forward sprint

20 metre backward run

20 metre forward sprint

20 metre backward run

Strength

Deadlift 5x3

Conditioning

Four Rounds for time of;

25 GHD sit-up

25 Back extensions

25 Burpees

Use regular sit-ups and either supermans or good mornings as substitute exercises.

Cash Out

3 Ball juggle (coordination)

Keeping all three balls in motion, juggle for 2 full minutes. For every ball dropped in that period perform 5 push-ups.

Post weights and times to FK.UK

Have fun!

FK.DW Wednesday 161209

Rest Day

FK.DW Tuesday 151209

Buy In

3 x 3 Pull-up

3 x 5 Box jump

Alternate exercises.

Strength

Press: 5, 3, 1, 1

Conditioning

20-15-10

DB Thruster

DB Snatch

Aiming for a 4-6 minute effort here so choose the weight accordingly.

Cash Out

Headstand to handstand

Starting in a headstand (3 point stand), hold for 10 seconds then push up to a full handstand and hold for 10 seconds. Repeat 5 times.

You may use a wall for support if required.

Post weights and times to FK.UK

Have fun!

FK.DW Monday 141209

Buy In

Planche Progressions

Strength

Squat 5x3

Conditioning

10 rounds for time
Run 100/Swim 50m
10 Push-Ups
10 Sit-Ups

Cash Out

30 Double Unders

Post weights and times to FK.UK

Have fun!

FK.DW Sunday 131209

Rest Day

FK.DW Saturday 121209

Buy In

Front Lever Progressions

Strength

Squat 1 @ 105%

So we come to the end of our squat strength journey. By now your squat strength should have increased so you can perform a single repetition at what would have been 105% of your max.

Remember to work up to this amount, don't go in cold and try to lift it - injury will occur!

Conditioning

Four rounds for time of

25 Kettlebell swing

25 sit-up

25 back extension

25 Knees to Elbows

Use a kettlebell that allows you to perform all 25 repetitions without putting the weight down mid-set. Aim for 10-15 minutes to complete.

Cash Out

Balance Drills #2

i: Stand on one foot with your eyes closed for 30 seconds

ii: On the same foot (with eyes open), make 1/4 turns, pausing 10 seconds on each turn

iii: On the same leg, bring the free leg up and kick to the side 10 times

iv: Repeat with the opposite leg

Post weights and times to FK.UK

Have fun!

FK.DW Friday 111209

Buy In

4 x 5 Pull-Up

Strength

Handstand Push-up 6x2

Conditioning

Swim 1K or Run 5K or Cycle 10K

Cash Out

Ladder Agility drills

Post weights and times to FK.UK

Have fun!

FK.DW Thursday 101209

Buy In

Handstand progression 1 minute

Strength

Squat 6x2 @ 80%

Conditioning

Run 250m

20-15-10 of

Deadlift @ 60% max

Marine (clapping) push-up

Run 250m

Substitute regular push-ups as required

Cash Out

2 x 30 second Alternate Hand Wall Toss test

Post weights and times to FK.UK

Have fun!

FK.DW Wednesday 091209

Rest day

FK.DW Tuesday 081209

Buy In

Suitcase carry - 50 steps per hand

Strength

Squat: 2x2 @ 100%

Yep, 100% of your max. We have been working squats hard recently so you should see enough improvement that you can do this now!

Conditioning

30 Burpee to Power Clean

Use a weight that allows you to finish this in sub-5 minutes - but not easily!

Cash Out

Planche progressions

Post weights and times to FK.UK

Have fun!

FK.DW Monday 071209

Buy In

L-Sit Hold - 1 minute total hold

Strength

Deadlift: 5, 3, 1

Perform deadlift to your five rep max, then move to sets of three, ending with a weight you can only manage 1 rep for.

Conditioning

AMRAP 15

5 Ring Dip

10 Pull-Up

15 Box Jump

Compare to 280809

Cash Out

Bean bag Accuracy test

Post weights and rounds to FK.UK

Have fun!

FK.DW Sunday 061209

Rest Day

FK.DW Saturday 051209

Buy In

Ladder Agility Drill

Strength

Squats 6x2 @ 80%

Conditioning

AMRAP 10 minutes

Keg Carry (bear hug hold) 20 metres

Farmer's Walk 20 Metres

Tyre Flips 20 metres

If you don't have a keg perform a Zercher walk

If you don't have a Tyre, perform 20 Squat Cleans @ 45% max

Cash Out

Resisted Running: 3 x 20 metres

Use uphill running if you don't have a resistance mechanism

Post weights and times to FK.UK

Have fun!

FK.DW Friday 041209

Buy In

BWLA Drop progression

Strength

Snatch 5, 5, 3, 1, 1

Conditioning

For time

40 Box Jump/10 KB Swing

30 Box Jump/20 KB Swing

20 Box Jump/30 KB Swing

10 Box Jump/40 KB Swing

Use a weight that allows you to work at a constant pace.

Cash Out

Sprints: 2x100m

Post weights and times to FK.UK

Have fun!

FK.DW Thursday 031209

Buy In

Planche Progression

Strength

Squats 3x3 @ 95% max

Conditioning

Row 100 calories for time

Rest for half the time it took to reach 100 calories

Row for the original time for calories

Cash Out

Footwork Drills

Carioca L/R

High Knee x 2

Pro Agility Shuttle x 2

Post weights and times to FK.UK

Have fun!

FK.DW Wednesday 021209

Rest Day

FK DW Tuesday 011209

Buy In

Keepy-uppies - most consecutive in 2 minutes. If the ball hits the floor, wall or non-allowed body part start again from zero.
Note highest consecutive amount

Strength

Squat 6x2 @ 80%

Conditioning

Four (4) rounds for time of:
Run 400m
30 Back Extension

Cash Out

Buy-in forfeit: Perform the prescribed number of burpees for the highest consecutive round you managed.
<5 = 30
6-10 = 25
11-15 = 20
16-20 = 15
21+ = 10

Post weights and times to FK.UK

Have fun!

FK.DW Monday 301109

Buy In

BWLA Drop Progressions

Strength

Clean and Jerk, 5, 5, 3, 1, 1

Conditioning

For time:
100 Pull-ups
100 Press-ups
100 sit-ups
100 squats

You can break these any way you wish (eg, 25 of each per go) but you must do 100 of each exercise.

Cash Out

25 Back Extension

Post weights and times to FK.UK

Have fun!

FK.DW Saturday 281109

Buy In

Tyre flips x 10

If you have no tyre, 10 Power cleans

Strength

Squat 4x4 @ 90%

Conditioning

Four rounds for time

Run 400 metres

Perform sit-ups for the same length of time it took to complete the run

So on round 1 it might take 1:10 to run 400m. Perform sit-ups for 70 seconds then start run 2.

Cash Out

Bag work - punches only. 2x1 minute with 30 seconds rest between rounds

Post weights, times and total sit-ups to FK.UK

Have fun!

FK.DW Friday 271109

Buy In

Snatch Drop 3x2

Strength

Deadlift 3x8

Conditioning

Death by Burpee

with a continuously running clock, perform 1 burpee on the first minute, 2 on the second, 3 on the third and so on until you cannot complete the round in the time allowed.

Cash Out

Muscle Up progressions

Post weights and rounds completed to FK.UK

Have fun!

FK.DW Thursday 261109

Buy In

BWLA drop progressions

Strength

Squat 6x2 @ 80%

Conditioning

AMRAP 15 minutes;

10 Pull-Up

10 Power Clean @ 40% max power clean

10 KB Swings (16Kg)

Cash Out

Dot drills - Hopscotch x 4, hopscotch with twist x 4, skier x 4

(examples of the above dot drills can be found here. The link is safe for work/family. A simple Dot board can be drawn on the floor using chalk or marked out with tape)

Post weights and times to FK.UK

Have fun!

FK.DW Wednesday 251109

Rest Day

FK.DW Tuesday 241109

Buy In

Power Snatch x 5

Strength

Bench Press 3x5

Conditioning

Tabata protocol (8 rounds of 20 seconds work, 10 seconds rest) of;

Front Squat @ 25% max

Press-Up

Pull-Up

GHD Sit-up (or regular sit-up if no roman chair is available)

Cash Out

30 Back Extensions (use supermans or good mornings if necessary)

Post weights and times to FK.UK

Have fun!

FK.DW Monday 231109

Buy In

Suitcase Carry 50m left hand, 50 m right hand

Strength

Squat 5x5 @ 85%

Conditioning

3 rounds for time of;

Row 15 Calories

15 ring Push-up to crunch

15 Pull-Up

Ring Push-up to crunch: With your feet through the rings assume the standard push up position. Perform one push up. As you reach the up position, pull your legs up to your chest then back to the up position. Repeat.

If you don't have rings, perform a push-up followed by a squat thrust (or the down portion of a burpee).

Cash Out

Ring Stability and Iron Cross progression

Post weights and times to FK.UK

Have fun!

FK.DW Saturday 211109

Buy In

2x3 Clean High Pull

(video courtesy of Catalyst Athletics)

Strength

Squat 5x5 @ 85% max

Conditioning

5 Km interval workout;

Jog 1600 m

Sprint 400 m

Jog 400 m

Sprint 400m

Jog 400m

Sprint 200m

Jog 200m

Sprint 200m

Jog 200m

Sprint 200m

Jog 200m

Sprint 200m

Jog 200m

Sprint 100m

Jog 100m

Compare to 231009

Cash Out

Pistol Progressions

Post weights and times to FK.UK

Have fun!

FK.DW Friday 201109

Buy In

Planche Progressions 1 minute hold

Strength

Press 3x5

Pull-Up 3x5

Conditioning

15-12-9 reps for time of;

Pull-Up

Ring Dip

Push Press @ 50% Max press

Cash Out

Balance Drills #2

i: Stand on one foot with your eyes closed for 30 seconds

ii: On the same foot (with eyes open), make 1/4 turns, pausing 10 seconds on each turn

iii: On the same leg, bring the free leg up and kick to the side 10 times

iv: Repeat with the opposite leg

Post weights and times to FK.UK

Have fun!

FK.DW Thursday 191109

Buy In

Handstand Holds 2 minutes inverted

Strength

Squat 6x6 @ 80% max

Conditioning

AMRAP 15 minutes of

35 metre/40 Yard Sprint

35 metre/40 Yard Lunges

35 metre/40 Yard Bear Crawl

Cash Out

2 x Illinois Agility Test

Post weights and times to FK.UK

Have fun!

FK.DW Wednesday 181109

Rest Day

FK.DW Tuesday 171109

Buy In

L-Sit hold - 1 minutes

Strength

Squat 6x2 @ 80% max

Conditioning

20-15-10 reps for time of;

KB Swings

Double Under skipping

If you don't have double unders do tuck jumps OR 2x single skips

Cash Out

Resisted Sprints 5 x 20m

With a partner resisting your progress with bungee cord or rope, sprint for 20 metres. If you don't have a partner, hill sprints work just as well.

Post weights and times to FK.UK

Have fun!

FK.DW Monday 161109

Buy In

Farmer's walk - 250m
Use two plates of equal weight. Don't go too heavy, this is a long walk!

Strength

Deadlift 3x5

Conditioning

For time;
Run 400m
40 Push-up
10 sit-up
Run 400m
30 Push-up
20 Sit-up
Run 400m
20 Push-up
30 Sit-up
Run 400m
10 Push-up
40 Sit-up

Feet may be anchored on the sit-ups.

Cash Out

PNF stretching and foam roller work

Post weights and times to FK.UK

Have fun!

FK.DW Saturday 141109

Buy In

15 box jump

15 push-up

x2

Strength

Squat 6x5 @ 80%

Conditioning

AMRAP 10 Minutes

5 Burpee

10 KB Swing (use a weight that is relatively light to allow faster action)

15 Good Mornings with 20 Kg bar (or lighter is required)

Cash Out

Agility ladder and Dot drills

Post weights and times to FK.UK

Have fun!

FK.DW Friday 131109

Buy In

Planche Progressions 1 minute hold

Strength

Power Clean 5x3

Conditioning

Run 5K

Cash Out

Beanbag accuracy drill

Post weights and times to FK.UK

Have fun!

FK.DW Thursday 121109

Buy In

L-Sit Hold - 1 minute total

Strength

Squat 6x2 @ 80% max

Conditioning

Short Bear Complex

4 rounds for time of

5 sets of

Power Clean

Front Squat

Press

Back Squat

Press

Use between 20 and 40 Kgs on the bar and aim for sub 4 minutes

Cash Out

Basketball free throws x 25

For every miss perform 5 sit-ups and 5 supermans

Post weights and times to FK.UK

Have fun!

FK.DW Wednesday 111109

Rest Day

FK.DW Tuesday 101109

Buy In

Farmers Walk
Holding a 25 KG plate in each hand walk for 100 steps

Strength

Squat 6x4 @ 80% max

Conditioning

For time:
Deadlift 50/50

Perform 50 deadlift at 50% max lift as fast as possible without losing form

Cash Out

Ring Stability drills and iron cross progressions for the advanced users

Post weights and times to FK.UK

Have fun!

FK.DW Monday 091109

Buy In

Pull-Up 2x10

Strength

Press 5x1

Conditioning

3 rounds for time of;
Row 20 calories
15 Box Jump
15 Ring Dips

Cash Out

Balance Drills #2

i: Stand on one foot with your eyes closed for 30 seconds

ii: On the same foot (with eyes open), make 1/4 turns, pausing 10 seconds on each turn

iii: On the same leg, bring the free leg up and kick to the side 10 times

iv: Repeat with the opposite leg

Post weights and times to FK.UK

Have fun!

Fk.DW Sunday 081109

Rest Day

FK.DW Saturday 071109

Buy In

5 power clean

5 power snatch

Strength

Squat 6x2@80%

Conditioning

3 rounds for time of;

Run 250m

10 front squat @ 50% max

Cash Out

Max sit-ups in 1 minute

Post weights and times to FK.UK

Have fun!

FK.DW Friday 061109

Buy In

Split Jerk 4x2 with light weights (bar, or bar + 10Kg)

Strength

Push Press 3x5

Conditioning

For time:

20-15-10

Pull-Up

Burpee

Cash Out

Ladder and agility drills

Post weights and times to FK.UK

Have fun!

CF Reading Strength and Power Invitational, in Association with FK.UK - A Little More Info...

Wow…November already. Almost Christmas! But more to the point - almost the CF Reading Strength and Power Invitational, in Association with FK.UK.

Just a few more days to hurry and get your name down and/or entry fee paid if you haven't already - the deadline is this Sunday, 8th November.

Plans are being finalised, numbers are building, and it promises to be a great day out for spectators and participants alike.

And for the participants...here is a little more information about the events. Just a little, mind you, wouldn't want to give the whole game away!

The throw event...is a throw overhead for distance
The deadlift event...is for maximum load, and straps are allowed.
The press event...is for reps in a set period of time.
The vehicle pull...is for time (or distance if not completed)
The medley...is a combination of heavy carries and tyre flips
The surprise event...is a carry and throw event!

Hope to see you all down there. Even if you are not taking part, come and watch, encourage, inspire and be inspired!

There will be a bar and food counter...and there is rumour of a massive grub-up afterwards!

So get entered, get paid up, get involved - support your friends & family, and community events.

Remember - THE DEADLINE FOR ENTRY AND PAYMENT IS SUNDAY 8TH NOVEMBER.

To reserve your place, email chet@funckey.co.uk AND mail@crossfitreading.co.uk with your name, sex, and weight in kg. We will then send you payment details. ONLY once you have paid the entry fee your place will be confirmed.

Here are the details again:

Date: Saturday 21st November, 2009
Time: 1000 weigh-in for 1100 start
Location: Tadley RFC, Red Lane, Aldermaston, Reading, Berkshire, RG7 4PA

Let's make it a good one, and it will be the first of many!

Cheers

FK.DW Thursday 051109

Buy In

Suitcase carry - 25Kg/50metres

carry a weight plate in your right hand for 50 metres. Switch hands and return to the start

Strength

Squat 6x2 @80% max

Pull-Ups 3x3

Conditioning

AMRAP 10 minutes of;

5 Pull-Up

10 Push-Up

15 Squat

Cash Out

Muscle Up progression

(Negative MU/Jumping MU/Kipping MU/Kneeling MU/Seated MU/Dead Hang MU)

Post weights and times to FK.UK

Have fun!

FK.DW Wednesday 041109

Rest day

FK.DW Tuesday 031109

Sorry for the late posting, we seem to have had a slight technical SNAFU today.

Buy In

Max rep skipping in 1 minute

rest 1 minute

Max rep skipping in 1 minute

try to beat the first attempt.

Strength

Squat 6x2 @ 80% max with 1.5-3 minutes recovery between sets (keep the recovery period the same across the sets).

Press 3x3

Conditioning

For time;

15 deadlift # 50% max / 5 Hand stand push ups

10 deadlift # 50% max / 10 Hand stand push ups

5 deadlift # 50% max / 15 Hand stand push ups

If you can't do a Hand Stand Push-up use an aided version or substitute incline push-ups (feet raised)

Cash Out

Ring work - static hold. Aim for 1 minute total hold on the rings. Advanced athletes hold the hands away from the hips.

Post weights and times to FK.UK

Have fun!

FK.DW Monday 021109

Buy In

Hang Power Snatch 3x3 with 20 Kg bar

Strength

Sumo Deadlift 3x5

Conditioning

5 Rounds for time of;
Run 250m
20 Sit-ups
20 Good mornings

Aiming for a sub 15 minute effort here.

Cash Out

Handstand Progressions

Post weights and times to FK.UK

Have fun!

FK.DW Saturday 311009

Happy Halloween!

Hopefully this workout isn't too scary.......

Buy In

Burgener/BWLA progressions

Strength

Power Clean 3x5

Conditioning

Perform 1 minute of each exercise before moving on to the next. Rest 1 minute between rounds, 3 rounds total of

Pull-up

Tyre Flip (sub Sumo Deadlift)

Sandbag clean (sub squat clean)

Hammer Strikes

burpee

Count total reps per round and total across three rounds.

Cash Out

400M jog with the sandbag

Post weights and reps to FK.UK

Have fun!

FK.DW Friday 301009

Buy In

5 x 40m sprint.

Sprint 40 metres, walk back to start line and repeat.

Conditioning

Tabata protocol of;

Push-Up

Bottom to bottom squat

sit-up

burpee

Cash Out

max Soccer ball keepy-uppies

Try for a minimum of 10 consecutive keepy-uppies. Perform push-ups according to number of keepy-ups completed.

<5> - 25

>5 and <=10 - 20

>10 and <=15 - 15

>15 and <=20 - 10

>20 - 5

Post rounds to FK.UK

Have Fun!

FK.DW Thursday 291009

Buy In

5 broad jumps for distance

Strength

Overhead Squat 5x3

Pull-Up 5x3

Chin-Up 5x3

Power Clean 5x3

Cash Out

PNF/Flexibility work

Post weights and times to FK.UK

Have fun!

FK.DW Wednesday 281009

Rest day

FK.DW Tuesday 271009

Buy In

Acceleration Drills: 5 x 20 metres (with tyre if available)

Stay in the acceleration phase, which means staying low and driving with the legs and the arms. Run through the 20 metre mark before you start to slow down.

Conditioning

3 Rounds for time of;
15 Pull-Up
15 Thrusters

For Thrusters use 50% max press weight.

Cash Out

Pistol Practice

Post weights and times to FK.UK

Have fun!

FK.DW Monday 261009

Buy In

Hang Power Clean 3x2

Strength

Squat 5x3
Press 5x3
Deadlift 5x3

Cash Out

Ladder agility work

Post weights to FK.UK

Have fun!

FK.DW Sunday 251009

Rest Day

FK.DW Saturday 241009

Buy In

Planche Progressions

Strength

Squat 1 x20

Conditioning

3 rounds for time of

Sumo Deadlift High Pull - 1 min

Push Press - 1 min

Box Jump - 1 min

8 count body builder - 1 min

Double Unders - 1 min

Rest - 1 min

Use a weight that allows a fairly constant movement across SDHP and push press.

Compare to 091109

Cash Out

Balance Drills #1

• Stand on 1 foot with foot flat on the ground for 30 seconds
• Stand on the same foot on your toes for 30 seconds
• Bring up the knee of the free foot and kick out to the front. Repeat for 10 kicks
• Hold the free leg out behind for 30 seconds
• Hold the free leg out in front for 30 seconds

Repeat with the other leg.

Post weights and times to FK.UK

Have fun!

FK.DW Friday 231009

Buy In

2x3 Clean High Pull

(video courtesy of Catalyst Athletics)

Strength

Press 3, 3, 3

Push Press 3, 3, 3

Jerk (split or Push) 3, 3, 3

Conditioning

5 Km interval workout;

Jog 1600 m

Sprint 400 m

Jog 400 m

Sprint 400m

Jog 400m

Sprint 200m

Jog 200m

Sprint 200m

Jog 200m

Sprint 200m

Jog 200m

Sprint 200m

Jog 200m

Sprint 100m

Jog 100m

Compare to 090709

Cash Out

Pistol Practice

Post weights and times to FK.UK

Have fun!

FK.DW Thursday 221009

Buy In

3 Rounds of

10 pull-up (DH)

10 Box Jump

30 seconds rest between rounds

Strength

Deadlift 3x5

Conditioning

10 rounds of

Run 100m

10 Push-Up

10 Sit-up

Compare to 300709

Cash Out

Ladder agility work and dot drills

Post weights and times to FK.UK

Have fun!

FK.DW Wednesday 211009

Rest Day

FK.DW Tuesday 201009

Buy In

L-Sit Progression

Strength

Press 5x3

Conditioning

20-15-10

Kettlebell Swings @ 16 Kg

Burpees (GS)

Time domain is 3-7 minutes so scale the weight if required or change the reps to 16-12-8 to ensure you finish in that time. Of course if you are quicker than 3 minutes, good job!

Cash Out

Double Unders - Max in 2 minutes

Post weights and times to comments to FK.UK.

Compare to 140709

Have fun!

FK.DW Monday 191009

Buy In

L-Sit Progressions

Strength

OHS 5x3

Front Squat 5x3

Conditioning

AMRAP 10 Minutes:

5 Ring-Dip

10 Ring Rows

15 Jump-Overs (lateral jump from side to side over a bag or other obstacle. Each jump counts as one rep)

Cash Out

Handstand practise - 1 min inverted

Post weights, times and any comments or questions to FK.UK.

Compare to 110709

Have fun!

FK.DW Sunday 181009

Rest day

FK.DW Saturday 171009

Buy In

Hand Stand 2 min hold

Strength

Squat 5x3

Conditioning

50/50 Deadlift

For time and in as few rounds a s possible complete

50 deadlift at 50% max

Cash Out

Punch bag work - all punch combinations

3 x 60 second round, 30 seconds rest between rounds

Post weights, rounds and times to FK.UK

Have fun!

FK.DW Friday 160909

Buy In

Kneeling Power ball toss test x 2

Strength

Dead lift 5x3

Conditioning

Swim 1K or

Run 5K or

Cycle 10 K

Cash Out

Dot Drills

Post weights and times to FK.UK

Have fun!

FK.DW Thursday 151009

Buy In

Burgener Progressions

Strength

Power Clean 5x3

Conditioning

4 rounds for time

15 strict press @ 40% max

15 Wall Ball

Aiming for a sub-5 minute effort here.

Compare to 050909

Cash Out

Front Lever progressions

Post weights and times to FK.UK

Have fun!

FK.DW Wednesday 14109

Rest Day

FK.DW Tuesday 131009

Buy In

L-Sit 1 minute hold

Strength

Bench Press 5x3

Conditioning

Tabata Front Squat @ 25% Max

Tabata Press-Up

Tabata Pull-Up

Tabata Sit-Up

Compare to 040809

Cash Out

2 x 30 second Alternate Hand Wall Toss test

Post weights and times to FK.UK

Have fun!

FK.DW Monday 121009

Buy In

Acceleration Drills:

3x20 metres (with tyre)

2x40 metres

Strength

Squat 5x3

Conditioning

AMRAP 15 minutes

Run 400m

10 Push-Press @ 50% max Press

10 GHD Situps

Cash Out

Balance Drills #2

i: Stand on one foot with your eyes closed for 30 seconds

ii: On the same foot (with eyes open), make 1/4 turns, pausing 10 seconds on each turn

iii: On the same leg, bring the free leg up and kick to the side 10 times

iv: Repeat with the opposite leg

Post weights and times to FK.UK

Have fun!

FK.DW Sunday 111009

Rest Day

FK.DW Saturday 101009

Buy In

Shoulder dislocates

BWLA Drop progression

Strength

Clean and Jerk 5, 5, 5, 1, 1, 1, 1

Conditioning

For time

2, 4, 6, 8, 10 reps of

pull-up

chin-up

wide grip pull-up

close grip pull-up

Mountain climber pull-up (the bar is grasped while standing directly below the bar, palms facing each other but hands some distance apart. The head alternates going to the left and the right with each chin-up. )

Perform 2 of each type, then 4, then 6 and so on.

Scale numbers to ability so you can complete the ladder (2, 4, 6, 8 - 2, 4, 6 etc).

Cash Out

PNF Stretching and foam roller work

Post weights and times to FK.UK

Have fun!

FK.DW Friday 091009

Buy In

Burgener/BWLA warm-up progressions

Strength

Snatch 5, 5, 5, 1, 1, 1, 1

Overhead Squat 5x3

Conditioning

Cycle 30 minutes for distance

Cash Out

Ladder Agility drills

Post weights and times to FK.UK

Have fun!

FK.DW Thursday 081009

Buy In

Run 250m

20 Box Jumps

Strength

Press 3x5

Weighted Pull-Up 3x5

Conditioning

30 Burpee to box jump for time

Cash Out

Basketball three throw shots x 30

Every missed shot = 5 squats

Post weights and times to FK.UK

Have fun!

FK.DW Wednesday 071009

Rest Day

FK.DW Tuesday 051009

Buy In

Front Lever Progressions

Strength

Squat 3x5

Conditioning

For time:

30 ring dips (or 60 bar dips)

200 rope jumps

20 Press @ 30% max

200 Rope jumps

10 Hand Stand Push-ups

200 Rope Jumps

Compare to 210709

Cash Out

L-Sit 1 minute hold

Post weights and times to FK.UK

Have fun!

FK.DW Monday 051009

Buy In

Acceleration Drills: 5 x 20 metres (with tyre if available)

Stay in the acceleration phase, which means staying low and driving with the legs and the arms. Run through the 20 metre mark before you start to slow down.

Strength

Deadlift 3x5

Conditioning

Kettle-Bear complex

Using a kettlebell/dumbell or weight plate perform;

Four (4) rounds for time of

Deadlift - American Swing - Russian Swing to row - Clean - Thruster x 5 Left - x 5 right

So do the complex 5 times with the left arm then 5 times with the right for one round.

Choose a weight that will allow you to finish under 15 minutes.

Cash Out

Pistol practise.

Post weights and times to FK.UK

Have fun!

FK.DW Sunday 041009

Rest Day

FK.DW Saturday 031009

Buy In

10 pull-up

10 hand stand push up

x2

Strength

Deadlift 5x3

Conditioning

For time;

30 Pull-up/5 push-up

25 Pull-up/10 push-up

20 Pull-up/15 push-up

15 Pull-up/20 push-up

10 Pull-up/25 push-up

5 Pull-up/30 push-up

Compare to 230709

Cash Out

Bean bag Accuracy drills

Mark out 3 concentric circles on the floor (use chalk, rope or whatever) to make a target.

Mark out a throwing line 5 metres from the outside edge of the circle.

Using bean bags or equivalent and throwing underhand, throw 20 shots into the target. Alternate hand so you throw 10 with the left hand, 10 with the right.

For every Bulls eye count 1 point, second ring 3 points, outside ring 5 points and any outside the target 10 points.

Total up the number of points and complete the drill with 1 burpee per point.

Post weights and times to FK.UK

Have fun!

FK.DW Friday 021009

Buy In

L-Sit hold, 2 minutes

Strength

Clean and Jerk 5, 5, 5, 1, 1, 1, 1

Conditioning

PT Pyramid 1-10-1

On every step of the pyramid perform;

1 x pull-up

2 x Push-up

3 x air squat

so on round 2 it would be 2 pull-up, 4 push-up, 6 air squat and so on.

Cash Out

Dot drills

Post weights and times to FK.UK

Have fun!

FK.DW Thursday 011009

Buy In

Max double-unders in 3 minutes

Strength

Front Squat 5x3

Conditioning

AMRAP 15 minutes

5 Pull-Up

10 Ring Dip

15 Box Jump

Cash Out

ladder agility drills

Post weights and times to FK.UK

Have fun!

FK.DW Wednesday 300909

Rest day

FK.DW Tuesday 290909

Buy In

Planche progressions - 2 minutes hold

Strength

Deadlift 3x5

Conditioning

Run 30 minutes for distance

Cash Out

PNF stretching and foam roller work

Post weights and times to FK.UK

Have fun!

FK.DW Monday 280909

Buy In

Wide grip dead hang pull-up: 2x5

Hand Stand Push Up: 2x5

Strength

Press 5x3

Conditioning

Five (5) rounds for time of:

Run 250m

15 Overhead Squat

15 Push-Up

Cash Out

Balance Drills

• Stand on 1 foot with foot flat on the ground for 30 seconds
• Stand on the same foot on your toes for 30 seconds
• Bring up the knee of the free foot and kick out to the front. Repeat for 10 kicks
• Hold the free leg out behind for 30 seconds
• Hold the free leg out in front for 30 seconds

Repeat with the other leg.

Post weights and times to FK.UK

Have fun!

FK.DW Sunday 270909

Rest Day

FK.DW Saturday 260909

Buy In

Single leg Box Jumps: 2 x 10

Strength

Overhead squat: 3x3

Conditioning

Run 250m

20 Hammer Swing to tyre (or equivalent)

20 Jumping Jacks

Run 250m

15 Hammer Swing to tyre (or equivalent)

15 Jumping Jacks

Run 250m

10 Hammer Swing to tyre (or equivalent)

10 Jumping Jacks

Cash Out

10 consecutive double unders

For every miss - 3 burpees

If you miss, your counter starts again at zero!

Post weights and times to FK.UK

Have fun!

FK.DW Friday 250909

Buy In

Hand stand work - 1 minute inverted

Strength

Deadlift: 5x1

Conditioning

Cycle 10K or Run 3K

Cash Out

Max push-ups 2 minutes

Post weights and times to FK.UK

Have fun!

FK.DW Thursday 240909

Singles lifts again today so remember - unless you are an experienced lifter substitute sets of 3 instead and extrapolate to your single rep max.

Buy In

5 power clean

5 power snatch

Strength

Press: 5x1

Conditioning

Using the same kettlebell/dumbell/weight plate for each movement and for time;

20-15-10

Lunges with overhead hold

American Swings

Figure 8 to hold (1L and 1R constitutes 1 rep)

A demonstration video of the figure 8 to hold can be found at this youtube link.

Cash Out

Max sit-ups in 1 minute

Post weights and times to FK.UK

Have fun!

FK.DW Wednesday 230909

Rest day

FK.DW Tuesday 220909

Buy In

Front Lever progressions

Strength

Bench Press 3x8

Conditioning

For total time:

Tyre Flips x 10

then AMRAP 20

Srint 20m

Hammer Strikes x 15

Sprint 20m

Box Jumps x 15

then Tyre flips x 10

Compare to 220809 (and check for substitutions)

Cash Out

Basketball free-throw x25

Every missed throw = 5 Push-Ups

Post weights and times to FK.UK

Have fun!

FK.DW Monday 210909

This week sees some max lift testing again to help you determine if you are making progress with your training. As always, if you are an experienced lifter, having been lifting for a while you can do the workouts as listed as singles attempts; if not, do sets of three and extrapolate the values from there.

Train smart, Train safe!

Buy In

Max dead hang wide grip pull-up

Strength

Squats: 5x1

Conditioning

20-15-10 for time of;

Hand stand Push Up

Box Jump

Cash Out

Max dead hang wide grip pull-up (repeat the buy in and compare the results)

Post weights and times to FK.UK

Have fun!

FK.DW Sunday 200909

Rest Day

FK.DW Saturday 190909

Today we will be looking at the September FUBAR as provided by FK.UK associate "The Box" in Derby. The FUBAR is an exceedingly tough workout and not for everyone; it is a test of mental fortitude as well as of physical strength and ability.

The official "FUBAR" allows for no scaling, however we realise that not everyone is physically capable of performing the tasks required so if necessary scale the weight used for the deadlifts but make sure to note it.

FUBAR Sept 09

For time perform

20 Push-ups/20 BW Deadlift/20 Air Squat

19 Push-ups/20 BW Deadlift/19 Air Squat

18 Push-ups/20 BW Deadlift/18 Air Squat

down to....

2 Push-ups/20 BW Deadlift/2 Air Squat

1 Push-ups/20 BW Deadlift/1 Air Squat

Post weights and times to FK.UK

Have fun!

FK.DW Friday 180909

Buy In

Snatch Drops x 5

Strength

Overhead Squat 5 x 3

Conditioning

Each minute on the minute perform 3 rounds of the barbell bear complex @50% body weight

Power Clean

Front Squat

Press

Back Squat

Press

Cash Out

2 x Illinois Agility Test

Post weights and times to FK.UK

Have fun!

FK.DW Thursday 170909

Buy In

Planche Progressions (1 minute hold)

Strength

Weighted Pull-ups 5x5

Weighted Dips 5x5

Conditioning

Hill Sprints. 1 mile total up-hill distance

Cash Out

Balance Drills #2

Post weights and times to FK.UK

Have fun!

FK.DW Wednesday 160909

Rest Day

FK.DW Tuesday 150909

Buy In

Muscle-up progressions x 10

Strength

5 x (1xPower Clean + 5xPress)

Power clean the weight, press it 5 times then ower the weight. Repeat for 5 reps.

Conditioning

20-15-10

BW Back Squat

Pull-Up

Scale the weight so you can finish the first 20 squats unbroken. Target time is 4-7 minutes or below.

Cash Out

PNF Stretching and foam roller work

Post weights and times to FK.UK

Have fun!

FK.DW Monday 140909

Buy In

Squat Clean x10

Strength

Deadlift 5x3

Conditioning

Tabata protocol (20 seconds work/10 seconds rest - repeat 8 times) of

Press @ 25% max

GHD Sit-up

Pull-Up

Back Extension

If you don't have access to a GHD substitute regular sit-ups and supermans/good mornings

Cash Out

Press-up. Max in 90 seconds

Post weights and times to FK.UK

Have fun!

FK.DW Sunday 130909

Rest Day

FK.DW Saturday 120909

Buy In

2 x 10 deadhang Pull-Up

Strength

Squats x 20

Use your 15 rep max amount or bodyweight, whichever is higher and work for 20 reps.

Cash Out

Handstand hold - 1 minute

Post weights and times to FK.UK

Have fun!

FK.DW Friday 110909

The conditioning today uses the Fight Gone Bad timing method from Crossfit. For each station, perform 1 minute of work, counting reps. At the end of the circuit, rest for 1 minute then repeat. Count reps per set, total reps per exercise and total reps per workout.

Buy In

L-Sit Hold progression - 1 minute

Strength

Push Press 3x5

Conditioning

3 rounds for time of

Sumo Deadlift High Pull - 1 min

Push Press - 1 min

Box Jump - 1 min

8 count body builder - 1 min

Double Unders - 1 min

Rest - 1 min

Use a weight that allows a fairly constant movement across SDHP and push press.

Cash Out

Front Lever progressions

Post weights and totals to FK.UK

Have fun!

FK.DW Thursday 100909

Buy In

Acceleration Drills - 5x20m (with tyre/Resistance chute if available)

Strength

Deadlift 2x10

Conditioning

5 Rounds for time of;

65m sandbag carry (bear hug hold) w/tyre drag if available

15 sandbag thrusters

The sandbag should be around 15-20Kgs.

Cash Out

Ladder Agility Drills

Post weights and times to FK.UK

Have fun!

FK.DW Wednesday 090909

Rest Day

FK.DW Tuesday 080909

Buy In

Burgener Progressions and BWLA Drops

Strength

Front Squat 2x10

Conditioning

Run 10K

Cash Out

Skipping: 100 Singles - 50 Doubles - 100 Singles

Post weights and times to FK.UK

Have fun!

FK.DW Monday 070909

Buy In

Run 250 m

Box Jumps x 15

Strength

Press 2x10

Conditioning

25-15-10 for time of;

Kettlebell Swings (Men: 16Kg/Women: 12Kg)

Burpees (Gold Standard)

Compare to 140709

Cash Out

30 second wall toss test - left and right hand

Post weights and times to FK.UK

Have Fun!

FK.DW Sunday 060909

Rest Day

FK.DW Saturday 050909

We will be working on the muscle up progressions today. Some consider them to be a test of muscular strength, others nothing more than a party trick but either way, working towards them has great benefit to both pulling and pushing strength. If you already have a muscle up, keep working them to try to get more; if you can only kip them muscle up, take this time to work on developing a dead hang version which is a far harder proposition - as you can see from the progressions below, Coach Sommer considers the kipping MU to be only one step above the jumping variety and not even as hard as a dead hang kneeling or seated version!

Buy In

Farmer's Walk 2 x 40 metres (left arm out, right arm home)

Strength

Clean and Jerk 5, 5, 5, 1, 1, 1

Again, add weight to each set and finish with three strong singles

Conditioning

4 rounds for time

15 strict press @ 40% max

15 Wall Ball

Aiming for a sub-5 minute effort here.

Cash Out

Muscle Up progression

(Negative MU/Jumping MU/Kipping MU/Kneeling MU/Seated MU/Dead Hang MU)

Post weights and times to FK.UK

Have fun

FK.DW Friday 040909

Buy In

5 minutes punch bag work using only arm strikes.

Try to keep the movement fluid, concentrating on 3-5 strike combinations.

Strength

Snatch, 5, 5, 5, 1, 1, 1

increasing weight each set then finishing with some singles. Use the full squat or split varieties NOT power snatches.

Conditioning

50/50 OHS: 50 Overhead squat at 50% max (or 50% body weight, whichever is lighter).

Record the time and number of sets required to complete the exercise. Any racking or dropping of the weight constitutes the end of a set.

Cash Out

Planche Progressions

These will be more difficult due to the work put in by the shoulder girdle during the strength and conditioning sections of the workout. Just do your best today.

Post weights, reps and times to FK.UK

Have Fun!

FK.DW Thursday 030909

We are aiming for a 9-12 minute window on the conditioning routine today so either adjust the number of rounds or reps accordingly. One other way to ensure you finish within the time frame is to set a countdown for the 12 minutes and if you have not finished when the watch beeps then stop and record the number of rounds completed; In effect the workout becomes an AMRAP effort and self-scales itself.

Buy In

Waiter Walk 2 x 40 metres (left arm out for 40 metres, right arm home)

To perform the walk, hold a weight overhead with the arm extended (as in this image from the CrossFit.com FAQ)

Strength

Deadlift 3x5

Conditioning

10 rounds for time of;

10 Pull-Up

10 Push-Up

10 Jumping Lunge

To perform the jumping lunge, start in the lunge position, jump up into the air and switch legs so you land with the opposite foot forward. Each Jump is 1 rep so a set of 10 equals 5 left foot and five right foot jumps.

Cash Out

Dot Drills

Post weights and times to FK.UK

Have Fun

FK.DW Wednesday 020809

Rest day

FK.DW Tuesday 010909

Introducing Zercher walks today - named after the squat variation created by Ed Zercher (1902-1995). The Zercher squat involves holding the bar in the crrok of the elbows rather than the hands or on the shoulders. Holding a bar like this isn't easy but it does emphasise the need for good posture or else you will just dump the bar as you move forward.

Straighttothebar.com has a good article on the Zercher Squat here (links are WFS as of time of posting).

Buy In

Power Snatch x 5

Strength

Squat 3x5

Conditioning

AMRAP 15 minutes

40m Zercher Walk

10 Sit-up

10 Back Extensions

To perform the Zercher walk, hold the bar in the crook of the arm (as in a Zercher Squat) and simply walk. Mark out a 20 metre course so you have to turn, rather than one 40 metre course. Be careful on the turn though; the bar means you have a wide radius so make sure there are no obstacles or things you can break!

Weight wise, choose a weight that is about 50% of your over head squat weight.

Cash Out

Balance Drills

• Stand on 1 foot with foot flat on the ground for 30 seconds
• Stand on the same foot on your toes for 30 seconds
• Bring up the knee of the free foot and kick out to the front. Repeat for 10 kicks
• Hold the free leg out behind for 30 seconds
• Hold the free leg out in front for 30 seconds

Repeat with the other leg.

Post weights and times to FK.UK

Have fun!

FK.DW Monday 310809

Have a great Bank Holiday - doesn't mean it's a reason to slack off on the workouts though!

Buy in

Run 250m

15 Box Jump

Strength

Press 3x5

Conditioning

30 Burpee to Power Cleans for time

Perform a burpee but instead of a jump, perform a power clean with 50% of your max Power Clean. You can keep both hands on the bar at all times, which means the push-up is chest to bar rather than chest to floor.

Cash Out

Planche Progressions

Post weights and times to FK.UK

Have fun!

FK.DW Sunday 300809

Rest Day

FK.DW Saturday 290809

Yep, we're still all at the summer camp, making the most of the sunshine (there's sunshine???). We'll surely be thinking of you as we play hooverball on the beach!

Buy In

5x20m acceleration sprints (use a drag tyre or sled if you have one)

Strength/Conditioning

OHS 3's

Front Squat 3's

Back Squat 3's

Today's strength work has a large element of conditioning work built in. Starting with an Overhead squat at 70% of your max OHS, perform 3 reps. Add 5 kilos and repeat. Continue on until you can no longer complete 3 reps overhead and instantly move on to Front Squat for 3 reps at that weight. Keep adding the weight to the front squat until you can't manage three reps then move on to back squat.

The workout is over when you can no longer complete 3 reps of back squat.

Record the weights and sets completed for each squat variation.

Cash Out

Agility ladder drills

Post weights and sets to FK.UK

Have fun!

FK.DW Friday 280809

Most of the FK Moderation and Admin team are making their way to Cornwall today for the FK.UK summer camp in Newquay for a weekend of fun and relaxation but because we care, we are still posting the workouts for those of you that can't join us.

Buy In

Skipping: 3 minutes/300 skips/150 Double Unders - whichever is faster

Strength

Snatch: 5, 1, 1, 1, 1, 1

C&J: 5, 1, 1, 1, 1, 1

Pick a starting weight and do 5 reps. Aim to add 2.5-5 Kg to each subsequent rep and perform singles.

Conditioning

As many rounds as possible in 15 minutes of;

5 Ring Dip

10 Pull-Up

15 Box Jump

Cash Out

Planche Progressions

Post weights and times to FK.UK

have Fun!

FK.DW Thursday 270809

Today's conditioning routine is very similar to one we visited a couple of weeks ago, except now we change the marine push-ups to the much harder hand stand push-ups. You will be surprised at how much difference your full body weight on the hand stand makes to the intensity and time spent on the workout.

Buy In

Planche Progressions

Strength

Squat 3x8

Conditioning

For time

15-12-9 reps of

Deadlift @60%

Hand Stand Push-up

Cash Out

Agility Ladder and footspeed drills

Post weights and times to FK.UK

Have Fun!

FK.DW Wednesday 260809

Rest Day

FK.DW Tuesday 250809

The strength rep scheme has changed up a bit this week. You are doing more reps over the same number of sets so remember to drop the weight to ensure you can complete the sets.

Buy In

Dot drills - Hopscotch x 4, hopscotch with twist x 4, skier x 4

(examples of the above dot drills can be found here (link is safe for work/family. A simple Dot board can be drawn on the floor using chalk or marked out with tape)

Strength

Press 3x8

Conditioning

5K Run OR 15K bike ride

Cash Out

Basketball three throws x 25

For every missed shot - 2 burpees

Post weights, times and any comments or questions to the discussion topic found here.

Have fun!

FK.DW Monday 240809

Back to work this week. Hopefully you made the most of the rest/back off week and are raring to get bacl into it.

Buy In

Suitcase carry - 25Kg/50metres

carry a weight plate in your right hand for 50 metres. Switch hands and return to the start

Strength

Deadlift 3x8

Conditioning

4 rounds for time of;

8 thruster @ 50% Max front Squat

Run 250m

Cash Out

Planche Progressions

Post Weights/reps and times to FK.UK

Have Fun

FK.DW Sunday 082309

Rest Day

FK.DW Saturday 220809

This last came up on July 17th. The workout is unchanged so see if you can beat your previous time

Tyre Flips x 10

then

AMRAP 15

Sprint 20m

Hammer Strikes x 15

Sprint 20m

Box Jumps (on to tyre rim) x 15

Then

Tyre Flips x 10

If you don't have a tyre, substitute 10 power cleans with press for the flips. Use a regular box jump and for the Hammer Strikes substitute the "slasher to halo" exercise as demonstrated in this video courtesy of Mountain Athlete.

Post times to FK.UK.

Have Fun!

FK.DW Friday 210809

Strength focused today. As before, either work on technique, go heavy if you feel like it or even take the whole day off!

Deadlift: 5 x 1

Weighted Pull-Up: 5 x 5

Weighted Dip: 5 x 5

Post weights to FK.UK.

Have fun!