FK.DW Saturday 080809

July saw some of the heaviest fighting in the Afghan campaign as British and allied troops fought to secure an area the size of the Isle of Wight ahead of the upcoming national elections. The operation was deemed a success but took a heavy toll in terms of British troops killed, with 22 service personnel lost throughout the country in July.

Today's workout is designed along the lines of the CrossFit heroes WODs and is meant as a tribute to all British forces working to defend the UK.

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Frog Stand - 60 seconds total

Conditioning

Run 800m

22 Pull-Up

22 Squats @ 60% max

22 Box Jumps

22 Ring Dips

22 Broad Jumps

22 Deadlift @ 60% Max squat (use the same bar)

22 Ring Rows

22 Back Extensions

22 Burpees

22 Double Unders

Run 800m

Cash Out

Dot Drills and Ladder work

Post times to FK.UK.

FK.DW Friday 070809

Hey, it's 7-8-9 day so at 12:34 and 56 seconds it will be 123456789 which isn't really relevant to anything we are doing today, but I thought it was cool anyway.

Todays conditioning is short and heavy. We are looking for a sub 5 effort with a couplet of a relatively heavy weighted movement and an explosive plyometric body weight exercise.

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Max Double Unders in 2 minutes

Strength

Press: 3x5

Conditioning

For time;

15-12-9

Deadlift @ 60% Max

Clapping "Marine" Push-Ups

Scale weights accordingly. If you can't do clapping push0ups, do regular. If you don't have a regular push-up for reps, use a raised platform to reduce the percentage bodyweight being moved. No knee push-ups!

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2 x 30 second Alternate Hand Wall Toss test

Post weights and times to FK.UK.

Have Fun!

FK.DW Thursday 060809

Looking at sprinting today, over a variety of short distances. Each distance should have a different feeling. For the two shorter distances you should be looking at working the acceleration from the start line. The two middle distances work on the transition from acceleration to all out sprinting and the 100m finale puts it all together. The minimal rest between runs also serves to work on our anaerobic endurance so it's a two for one!

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Snatch Drops 3x2

Strength

Squats 3x5

Conditioning

For time:

Sprint 20m/walk back. With no other rest, repeat for a total of 5 times (100m)

Sprint 40m/walk back. With no other rest, repeat for a total of 4 times (160m)

Sprint 60m/walk back. With no other rest, repeat for a total of 3 times (180m)

Sprint 80m/walk back. With no other rest, repeat for a total of 2 times (160m)

Sprint 100m (100m)

Total distance: 700m

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Muscle Up progressions (some good information on these can be found at Beast Skills)

Post weights and times to FK.UK.

Have Fun!

FK.DW Wednesday 050809

Rest Day

FK.DW Tuesday 04082009

Today sees the first repeated conditioning session so we get to compare results to last time and

see how we are improving.

We also see a change up in the rep scheme for the strength component; instead of 5x3 we are looking at a 3x5 - Can you do less sets with more reps at the same weight as you were using for 5x3's? The total reps is the same but the physiological effect is different. Some people prefer one over the other so give it a go and post your thoughts on it to FK.

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BWLA drop warm-up with Burgener progressions

Strength

Deadlift 3x5

Conditioning

Tabata Front Squat @ 25% Max

Tabata Press-Up

Tabata Pull-Up

Tabata Sit-Up

Compare to 100709

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PNF Stretching and Foam Roller work

Post weights and tabata scores to FK.UK

Have Fun!

FK.DW Monday 030809

August sees the start of the planche progressions and features a lot of frog stand work. Master this basic element and the way is clear to the planche, the handstand (from frog if you are so inclined) and the lever. The planche, when done correctly, is another all body exercise and can take a long time to nail down so don't get discouraged if you don't move much past the Frog Stand this go round.

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Frog Stand - 30 seconds total hold

Strength

Snatch: 1x heavy single then 80% of that, 5 x 1

Clean and Jerk: 1x heavy single then 80% of that, 5 x 1

Conditioning

For time:

Run 250m

20-15-10

Squat

Pull-ups

Push-ups

Run 250m

We are aiming for a time between 5-8 minutes so scale the reps accordingly. If you aren't at the level to do Pull-Ups, use bands, jumping pull-ups or ring rows as required.

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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 comments or your FK.UK log.

Have Fun!

FK.DW Sunday 02082009

Rest Day