FK.UK

New site, new beginnings!

2010-01-19T13:08:00.003Z

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

2010-01-15T16:00:00.001Z

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

2010-01-14T16:00:00.001Z

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

2010-01-13T16:00:00.001Z

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

2010-01-12T16:00:00.000Z

Rest Day

FK.DW Tuesday 120110

2010-01-11T16:00:00.000Z

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

2010-01-10T16:00:00.002Z

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

2010-01-09T16:00:00.000Z

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

2010-01-08T16:00:00.001Z

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

2010-01-07T16:00:00.001Z

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

2010-01-06T16:00:00.000Z

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

2010-01-05T16:00:00.000Z

Rest Day

FK.DW 050110

2010-01-04T16:00:00.001Z

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

2010-01-03T16:00:00.002Z

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

2010-01-02T16:00:00.002Z

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

2010-01-01T16:00:00.001Z

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

FK.DW 010110

2009-12-31T16:00:00.012Z

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

2009-12-30T16:00:00.004Z

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

2009-12-29T16:00:00.001Z

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

2009-12-28T16:00:00.002Z

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

2009-12-27T16:00:00.002Z

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

2009-12-26T16:00:00.001Z

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

2009-12-25T16:00:00.003Z

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

2009-12-24T16:00:00.004Z

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

2009-12-23T12:00:00.000Z

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

2009-12-22T12:00:00.000Z

Rest Day

FK.DW Tuesday 221209

2009-12-21T12:00:00.001Z

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

2009-12-20T12:00:00.000Z

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

2009-12-19T12:00:00.000Z

Rest Day

FK.DW Saturday 191209

2009-12-18T12:00:00.000Z

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

2009-12-17T12:00:00.000Z

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

2009-12-16T12:00:00.000Z

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

2009-12-15T12:00:00.000Z

Rest Day

FK.DW Tuesday 151209

2009-12-14T12:00:00.001Z

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

2009-12-13T21:54:00.005Z

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

2009-12-12T12:00:00.000Z

Rest Day

FK.DW Saturday 121209

2009-12-11T12:00:00.000Z

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

2009-12-10T12:00:00.000Z

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

2009-12-09T12:00:00.001Z

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

2009-12-08T12:00:00.000Z

Rest day

FK.DW Tuesday 081209

2009-12-07T12:00:00.000Z

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

2009-12-06T12:00:00.000Z

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

2009-12-05T12:00:00.000Z

Rest Day

FK.DW Saturday 051209

2009-12-04T12:00:00.001Z

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

2009-12-03T12:00:00.001Z

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

2009-12-02T12:00:00.002Z

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

2009-12-01T12:00:00.000Z

Rest Day

FK DW Tuesday 011209

2009-11-30T12:00:00.000Z

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

2009-11-29T12:00:00.001Z

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

2009-11-27T12:00:00.002Z

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

2009-11-26T12:00:00.000Z

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

2009-11-25T12:00:00.000Z

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

2009-11-24T12:00:00.000Z

Rest Day

FK.DW Tuesday 241109

2009-11-23T12:00:00.001Z

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

2009-11-22T12:00:00.002Z

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

2009-11-20T12:00:00.000Z

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

2009-11-19T12:00:00.000Z

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

2009-11-18T12:00:00.000Z

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

2009-11-17T12:00:00.000Z

Rest Day

FK.DW Tuesday 171109

2009-11-16T12:00:00.003Z

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

2009-11-15T12:00:00.000Z

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

2009-11-13T12:00:00.002Z

Buy In

15 box jump

15 push-up

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

2009-11-12T12:00:00.002Z

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

2009-11-11T12:00:00.001Z

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

2009-11-10T12:00:00.000Z

Rest Day

FK.DW Tuesday 101109

2009-11-09T12:00:00.000Z

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

2009-11-08T12:00:00.000Z

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

2009-11-07T12:00:00.000Z

Rest Day

FK.DW Saturday 071109

2009-11-06T12:00:00.000Z

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

2009-11-05T12:00:00.000Z

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...

2009-11-05T05:36:00.003Z

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

2009-11-04T12:00:00.001Z

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

2009-11-03T12:00:00.000Z

Rest day

FK.DW Tuesday 031109

2009-11-03T09:26:00.002Z

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

2009-11-01T12:00:00.000Z

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

2009-10-30T12:00:00.001Z

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

2009-10-29T12:00:00.005Z

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

2009-10-28T12:00:00.001Z

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

2009-10-27T12:00:00.000Z

Rest day

FK.DW Tuesday 271009

2009-10-26T12:00:00.000Z

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

2009-10-25T12:00:00.001Z

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

2009-10-24T12:00:00.000+01:00

Rest Day

FK.DW Saturday 241009

2009-10-23T12:00:00.000+01:00

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

2009-10-22T12:00:00.003+01:00

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

2009-10-21T12:00:00.000+01:00

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

2009-10-20T12:00:00.000+01:00

Rest Day

FK.DW Tuesday 201009

2009-10-19T12:00:00.000+01:00

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

2009-10-18T12:00:00.002+01:00

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

2009-10-17T12:00:00.000+01:00

Rest day

FK.DW Saturday 171009

2009-10-16T12:00:00.000+01:00

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

2009-10-15T12:00:00.000+01:00

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

2009-10-14T12:00:00.002+01:00

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

2009-10-13T12:00:00.000+01:00

Rest Day

FK.DW Tuesday 131009

2009-10-12T12:00:00.002+01:00

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

2009-10-11T12:00:00.002+01:00

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

Post weights and times to FK.UK

Have fun!

FK.DW Sunday 111009

2009-10-10T12:00:00.000+01:00

Rest Day

FK.DW Saturday 101009

2009-10-09T12:00:00.000+01:00

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

2009-10-08T12:00:00.000+01:00

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

2009-10-07T12:00:00.000+01:00

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

2009-10-06T12:00:00.000+01:00

Rest Day