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!