FK.DW Sunday 190709

Rest Day

FK.DW Saturday 180709

Some heavy work planned today. First up, bench press drop sets followed by back squats equal to 20 times your single rep max.

Buy In

L-Sit Progression

Strength

Bench Press drop sets, 10, 8, 6, 4, 2

Using your 10 RM weight (about 75% of your 1RM) perform 10 reps. Rest 90 seconds and the perform 8 reps. Continue down the ladder. Use the same weight throughout.

Conditioning

Back Squats for 20 x 1RM
Choose a weight and squat it as many times as it takes to equal 20 times your single rep max effort. You may not change weight after you start. Any re-racking constitutes the end of a round, any failure constitutes the end of a round. You need to record total rounds and time to completion.

Cash Out

PNF Stretching and Foam Roller work (you may need it!)

Post weights/rounds/times to FK.UK.

Have Fun!

FK.DW Friday 170709

Today's workout calls for a tractor tyre, but don't worry, if you don't have a tyre you can still take part.

A tractor tyre is an excellent tool for conditioning work; the shape is non-standard which means you have to adjust your grip and stance to move it which means it more accurately simulates a challenge you might find in the real word better than an evenly balanced, consistently shaped barbell might.

If you don't have a tyre but want to get one they can be found fairly easily and cheaply with a short search on the web or, better yet, your local yellow pages. Some people are charging stupid money for an old tyre but many farmers have a ready supply of old and worn tractor tyres and are often willing to part with the tyre for a nominal fee - you are actually helping them out because otherwise the tyre just sits in their yard or they have to pay to have them disposed of.

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Burgener Progression

Strength

Clean and Jerk 5x2

Conditioning

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.

Cash Out

Snatch Drops x 5

Post weights and times to comments or the FK.UK discussion thread.

Have Fun!

FK.DW Thursday 160709

Introducing the Super-Set concept today. This is a slightly different concept to our usual conditioning routines because normally these are time oriented (do as may rounds in x time) or task oriented (do a set number of rounds as fast as possible). The superset has elements of both and even has built in rest periods. Don't worry though, done right they still pack a heck of a kick!

Each Superset is made up of a subset of exercises; like regular supersets in the gym, you move quickly from one exercise to the next until you finish the super-set, however each superset is limited by a timed element. Each superset must be completed in under 2 minutes. If you finish under the 2 minute time you get to rest until the next superset starts; if you don't finish you continue right into the next round with no rest. If you fail to finish the set again before the next round starts, you terminate the workout and note the number of rounds completed.

Buy in

L-Sit Progression (you should be good at these by now!)

Strength

Deadlift 5x3

Conditioning

30 min Supersets of;

7 Push-up

7 Sit-up

7 Wide Push-up

7 SuperMan

7 Triceps Push-Up

7 Leg Levers

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.

Photos: FK.DW Tuesday 140709

Here are some photos of Manny doing today's FK.DW - excellent work.

FK.DW Wednesday 150709

Rest Day

The CrossFit Games were held this past weekend in Aromas California. The winning athlete was Mikko Salo from Finland, who posted consistently good performances throughout all eight events over the weekend.

If we were to hold an FK.UK games, what sort of events would you like to see the competitors have to complete? Is is even possible to find an all-round athlete in just one event or are there just too many domains and modalities to test?

Post thoughts to comments, or join the discussions on the FK.UK forums.

FK.DW Tuesday 140709

If you read any mass market fitness magazine, "blasting the core" is the one way guaranteed to get you abs of steel and make you an object of desire to the opposite sex (or even the same sex if that's your preference)! Of course we all know that is a load of rubbish; spot flab reduction is impossible and core isolation exercises are redundant - almost all truly functional exercises require the athlete to stabilise the core, giving it a good workout no matter what.

Tuesday's conditioning routine involves two movements that are guaranteed to work the core - in addition to pretty much every other part of the body! The Kettlebell swing/burpee combination here will work pretty much every muscle in the body and at the same time will give us that metabolic hit we are looking for.

Burpees are Gold Standard which means the press-up part is chest to floor, feet are flat on the floor at the beginning and end of the squat thrust and the hands clap over head with a fully open hip on the jump.

Swings are "American" style which means the bell must come to a stop overhead with the head "through the window".

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 or on the FK.UK forum.

Have fun!