New site, new beginnings!

In case you came here via the direct blogspot link and are wondering where your daily workout has gone, redirect your links to the new FK.UK functional fitness portal at http://www.funckey.co.uk/.

There you will find a one-stop link for all things functional fitness related in the UK and Ireland, including the FK.Daily Workout and the discussion forums.

See you there.

The FK.UK Admin Team

FK.DW Saturday 160110

Warm-Up


Skills

30 Second Wall toss test - with reaction ball

The addition of the reaction ball makes this test of coordination a lot more difficult. If you don't have a reaction ball, use a tennis ball as usual.

Strength
Week 1 Day 1: Strength Workout A

Squat: 3x5
Press: 3x3
Deadlift: 3x3

You can choose one weight per exercise and try for the full range of sets with that weight (e.g. 130 Kg squat for all three sets), or you can start at a weight and if you complete the set, increase the weight for the next set.

Rest 90-120 seconds between sets

Optional Conditioning

This one is entirely up to you. If you feel like adding some more conditioning work in then do the routine below. If not, move on to the cool-down and call it for the day.

2 rounds for time of;

Sledge Hammer Strikes x 15 (change hands each round)

Kettlebell Pulls x 30 m

Medicine ball slams x 15

For a Kettlebell pull, attach a 10 metre rope or strap to the handle and run out to the length of the rope. Turn and pull the kettlebell towards you in a hand over hand fashion. Once the kettlebell has reached you, turn and run again. Repeat until you have travelled 30 metres.

Flexibility and cool down

Spend some time stretching and using the foam roller to release any knots and tension in the muscle.

Post weights to FK.UK

Have fun!

FK.DW Friday 150110

Warm-Up

Skills
Snatch Progressions

Snatch Pull 2x3

Starting in the snatch get-set position, initiate the first and second pull of the lift, extending at the hips and pulling the bar up to the chest. An excellent demonstration can be found here (courtesy Catalyst Athletics)

Snatch balance 2x3

Starting in a standing position, bar across the back as in a squat with hands in the snatch grip, feet in the "pulling position" (shoulder width, toes slightly out). Dip and drive the bar and drop into the receive position, extending the arms to the overhead squat position. Again, a video can be found at Catalyst Athletics.

Snatch 3, 3, 1, 1

Perform a full squat snatch. Remember, this is about technique so you don't have to go for a max rep here, just get the patterns down tight.

Conditioning

Four Rounds for Time of;

Run 400m

15 Chin-Up

We are aiming for a sub-12 minute effort here. Use jumping or band/assisted chin-ups as required.

A chin up has a supinated grip (your palms are facing towards you) using more biceps than a pull-up which has a pronated grip (hands away) and also works the shoulder girdle and back, making it a far more effective (and functional) exercise than the biceps curl!

Flexibility and cool down

Post times to FK.UK

Have fun!

FK.DW Thursday 140110

Warm-Up


Skills
Skipping Progressions

Skipping is a great exercise for cardio-cascular work, but it also builds up balance and coordination.

Standard bounce: Assume a standard skipping stance - feet together, weight on the balls of the feet - and skip for one minute. Try not to double bounce between revolutions of the rope and try to keep the height jumped to the minimum.

Alternate foot (or boxer's skipping): skip on one foot for two revolutions then switch feet. Repeat for one minute.

Skier: Start in the bounce stance. On first revolution jump and land to the right, and on the second revolution jump to the left (i.e. like a skier) repeat for one minute.

Bell: Start in the bounce stance. On first revolution jump and land forward, and on the second revolution jump backwards. repeat for one minute

Strength
Week 1 Day 3: Strength Workout B

Front Squat: 3 x 5

Bench Press: 3 x 5

Pull-ups: 3 x max (deadhang)

Notes:

You can choose one weight per exercise and try for the full range of sets with that weight (e.g. 100 Kg front squat for all three sets), or you can start at a weight and if you complete the set, increase the weight for the next set.

Rest 90-120 seconds between sets

For pull-ups, do max reps UNLESS you can manage 15, then terminate the set. Once you can manage 3 full sets of 15 reps, add weight to the exercise.

Flexibility and cool down

Post weights to FK.UK

Have fun!

FK.DW Wednesday 130110

Rest Day

FK.DW Tuesday 120110

Warm-Up

Skills
Looking at some speed and agility work today. You will need some cones and ideally some agility hurdles and an agility ladder but don't worry if you don't have these, we'll tell you what to do instead.

Single Leg Run through: Set up an agility ladder or some hurdles. Run with one leg outside the hurdles, the other going over the hurdles. Concentrate on lifting the inside leg to the same height as if you were running normally. The outside leg is for stability and balance only so should be kept as straight as possible. An example can be found here. If you don't have hurdles or a ladder, perform the movement over level ground. 2 reps each leg.

Gears: Set up 5 cones 20 metres apart. Start running to the first cone. On reaching the cone, vary the speed to the next cone, and again at each subsequent cone. For example, between cones 1 and 2 run at 1/2 speed, between 2 and 3 run at 3/4 speed, 3 and 4 back down to 1/4 speed and finally full speed between 4 and 5. 2 reps.

Figure 8's: Place two cones 10 metres apart. Starting in a standing position, run a figure 8 around the cones, placing your inside hand on the cone as you turn. Repeat 3 times for one full rep. 2 reps.

Four Point Pop-Up: Start on your hands and knees, feet on the toes. On a signal (or as ready if you are on your own), pop up into a two footed "athletic stance". If you have a partner, have them throw a tennis ball at you to catch as you land. 4 reps.

Ladder Hopscotch: Starting with your feet inside the ladder, hop to both feet outside (one each side) then hop back to inside the next rung of the ladder. Repeat the length of the ladder (a video can be found here at about 20 seconds in). If you don't have a ladder, you can chalk the grid on the floor or just imagine it is there. 2 reps

Tuck Jumps: Starting feet together, jump as high as you can, swinging the arms to gain momentum.Whilst in the air, bring the knees to the chest. 5 jumps x 2 sets.

Conditioning
Death By 10's
Place two cones 10 metres apart. With a continuously running clock, sprint 10 metres the first minute, 20 metres the second minute, 30 metres the third minute and so on until you cannot complete the total number of legs in the time allotted.

Flexibility and cool down

Post rounds completed to FK.UK

Have fun!

FK.DW Monday 110110

Starting today is the new look FK. Daily Workout; designed to increase the baseline strength of our athletes, while still giving them great overall conditioning and exposure to new skills and drills.

Warm-Up
We are leaving the warm-up up to you. Ideally it should be 5-10 minutes of general movement followed by some form of movement related to the exercises you are about to perform. A sample general warm-up routine can be found here.

Skills

Right out of the gate we are looking a balance drill. Balance is a key component of every free standing body movement. A good sense of balance not only increases effectiveness of exercise, but also develops a greater kinesthetic awareness - that is, your brain has a better idea of where your limbs are in space in relation to your core, an essential skill to develop for any sport of activity.

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
• Repeat 1 & 2 with your eyes closed
  
• 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.

Strength
Week 1 Day 1: Strength Workout A

Squat: 3x5
Press: 3x3
Deadlift: 3x3

You can choose one weight per exercise and try for the full range of sets with that weight (e.g. 130 Kg squat for all three sets), or you can start at a weight and if you complete the set, increase the weight for the next set.

Rest 90-120 seconds between sets

Flexibility and cool down
Spend some time stretching and using the foam roller to release any knots and tension in the muscle.

Post weights to FK.UK

Have fun!

FK.DW Sunday 100110

Rest Day

Starting tomorrow, there will be a number of changes to the structure of the FK Daily Workout. We firmly believe that anyone following the FK.DW needs a solid foundation of strength to be able to attack the workouts and their fitness as effectively as possible, so we will no longer have the buy in and cash out sections - and there will be definite and regular strength days in our programming.

The workouts will now be structured with a warm-up, a skills section which will continue to work on those areas of fitness so commonly neglected in other programs, then in most cases either a strength OR a conditioning workout followed by time for a comprehensive warm-down and flexibility session. However, a strength day may include a "short and heavy" conditioning routine.

Each skills section and conditioning routine will list the key aims for the work so you can accurately judge your progress and scale as required, and we are always available to answer any fitness or exercise related questions in the FK.DW section of our forum.

FK.DW Saturday 090110

PainStorm Jan 2010, Courtesy of Steve Serrano of CrossFit Marina

A good thorough warm up, then:

Back Squats (Untimed): Squat a total weight of 10x your bodyweight in as few sets/reps as you can with best form.

Then starting within 5 minutes, and on the clock:

Run 800m


Followed by 10 rounds of:

10 Pull Ups

10 DB Cleans with 45#/30#

10 Walking Lunges


Run 800m

FK.DW Friday 080110

Buy In

2 x 30 second Alternate Hand Wall Toss test

Strength

Press 3x5

Conditioning

Swim 1K or

Run 5K or

Cycle 10K

Cash Out

Hand stand hold 1 minute inverted

Post weights and times to FK.UK

Have fun!

FK.DW Thursday 070110

Buy In

Planche Progressions

Strength

Deadlift 2x5

Conditioning

AMRAP 15 minutes of

5 Ring Dips

10 Ring Rows

15 Squats

Cash Out

50 double under skips

Post weights and times to FK.UK

Have fun!

FK.DW Wednesday 060110

Rest Day

FK.DW 050110

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

Twelve Handstand Push-ups
Eleven Back Extension
Ten Sumo Deadlift (use body weight)

Nine Atomic Sit-ups

Eight Heavy Back Squat (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 040110

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

Eleven Back Extension
Ten Sumo Deadlift (use body weight)

Nine Atomic Sit-ups

Eight Heavy Back Squat (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 030110

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

Ten Sumo Deadlift (use body weight)

Nine Atomic Sit-ups

Eight Heavy Back Squat (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 020110

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

Nine Atomic Sit-ups

Eight Heavy Back Squat

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