Mason Survival - Functional Combatives - Functional Fitness

Testing out my new Go Pro Hero2

2012-02-02T18:51:00.001Z

Having bought a Go Pro Hero 2 camera, I decided to make a quick video and see how it was.....so this is it! It was taken in Savolyeres, Verbier yesterday.

The editing was a nightmare as it kept on crashing my laptop!

Will make some more vids as soon as I can!!

Backsquats, shoulder press and a beautiful picture!!

2012-01-28T09:56:00.000Z

Taken at Col de Trient on the way to Chamonix

Back Squat session yesterday, which I wasnt really looking forward too, after last weeks smashing of my legs by Squatting....but, the results far outweigh the effort and little bit of soreness after....ok..maybe not so little!!!

It was quite cold, but after a little warm up of Air Aquats, L-Sit pullups, press ups and sits ups and some Double under practice I was good to go!

Week 3 Wendler 5/3/1/ program

Back Squat:
5 x 70kg
5 x 70kg
3 x 80kg
5 x 100kg
3 x 115kg
1+ (8 reps) 125kg
Then 5 rounds of 10 x 70kg with 30 sec rest inbetween sets

Shoulder Press:
5 x 30kg
5 x 35kg
3 x 40kg
5 x 50kg
3 x 55kg
1+(3reps) 60kg
Then 5 rounds of 10 x 35kg

Was a good session, its harder doing a squat session on your own, its good to have someone not just to motivate, but to get you to focus on form..pushing knees out, going below parallel, keeping in your heels, maintaining lumber curve, keeping mid line stability.

Deadlifts and Powder skiing!

2012-01-25T20:43:00.000Z

So, after recovering from the backsquat session which left my legs in dire straits which wasnt helped by a weekend a great powder skiing, it was now time for some deadlifts.
Again, I had to dig out the equipment from freshly fallen snow, and as soon as I had cleared the snow, more snow fell...deadlifts in the falling snow!

Warm up:
3 rounds of:
10 Overhead Squats
10Pressups
10 Ab Mat Sit Ups
5 L-Sit Pull Ups

Deadlift 5/3/1 program week 2
5 x 70kg
5 x 70kg
3 x 85kg
3 x 100kg
3 x 115kg
3+(11reps) 130kg
Then 5 rounds of with 30 sec rest inbetween sets of:
10 x 70kg

How to really kill the legs........Ski hard...then backsquats!

2012-01-20T09:51:00.000Z

This week is the quietest week of the season, so have been freeskiing/ski training with friends...in itself enough stress for the legs....but not quite.

Yesterdays training was Backsquats, even though my legs were pretty tired from the hard days skiing on Wednesday with my pal Robin.

Today...Friday....after the backsquats, legs are in dire straits....big time DOMS!!! However, I love the feeling you get from lifting heavy weights....it just chages how you feel and how you think. Because my weight and crossfit training is not as regular as when I'm not skiing, the difference is really noticable in how you feel when you lift heavy stuff...its almost as if the body misses heavy training. Skiing all day can be hard, but my body, at least, misses the intensity of heavy training.

After Training a group of us went to a mountain restaurant to have a Mongolian Fondue (all meat!!) to celebrate my birthday...great night!

Training - 5/3/1 Program week 2 (Based on 145kg max rep Backsquat/70kg Max rep Shoulder press)

Warm up of:
3 rounds of:
10 Press ups
10 Overhead Squats
10 Sit ups
5 L pull ups

BackSquat
5 x 60kg
5 x 70kg
3 x 80kg
3 x 95kg
3 x 105kg
3+(8 reps) 120kg
Then 5 rounds (30Ssec rest inbetween sets) of :
10 x 70kg

Shoulder Press
5 x 30kg
5 x 35kg
3 x 40kg

3 x 45kg
3 x 55kg
3+(4 reps) 60kg
Then 5 rounds (30Ssec rest inbetween sets) of :
10 x 30kg

After the Storms, back to lifting!

2012-01-13T11:38:00.001Z

Back to some lifing! Well after the biggest storms in the Alps for years, I was finally able to clear over a metre of snow and ice from my patio where all my equipment is.

I havent lifted any weights for about 3 weeks due to the weather and mainly because I have been Ski instructing more or less everyday for the last 4 weeks and skiing for the last 6 weeks, so coupled with the weather and work, crossfit and lifting has taken a back seat.

What I miss most is doing deadlifts, they seem to fuel me with energy, deadlift for me is the king of lifts for strength and hormonal boost. I get quite hestitant doing deadlifts, its something that I continue to work on, and especially when I have had a layoff, I find it hard to get back into the groove.

So, this morning, I decided to do a Jim Wendler 5/3/1 Deadlift and shoulder press program to get back into the swing, its was pretty cold outside, but the sun was out and was a erfect day to get back lifting.

Started of a warm up with some ITB foam rolling, then some skipping and overhead Airsquats.

Based the lifts on a 160kg deadlift and 75 kg shoulder press. Deadlift was fine, but I had lost some strength in the press, quite normal after a little layoff, with shoulders it comes back quickly! My mobility in my shoulders was good, just before Xmas I twinged it doing Kettlebell Swings, so its now back to full mobility.

Deadlift:
5 x 70kg
5 x 70kg
3 x 90kg
5 x 105kg
12(5+) x 120kg
Then 5 rounds of: 30 second rest in between sets
10 x 70kg

Shoulder Press
5 x 30kg
5 x 35kg
3 x 45kg
5 x 45kg
5 x 55kg
5+(3) 60kg didnt make the 5!
Then 5 rounds of:
10 x 35 kg

Back to Crossfit!

2011-12-29T19:18:00.000Z

So, due to the amount of skiing I have been doing over the last couple of weeks and xmas too...my crossfit training has been sparse. We have had a huge amount of snow, and all my equipment has been buried under a metre of snow...alright...excuses, excuses.

Karl Stone, my Ninja and crossfit buddy sent me a Xmas Day Challenge...150 burpees...... I wasnt going to do it...but had no option 150 Burpees - 14:48...2 days after I couldnt move my arms..thanks Karl!

Today I programmed a bodyweight WOD, which took longer than I had hoped for!

WOD
5 Rounds for time of:
5 HSPU (Hand stand Pressups)
10 L-SIT Pullups
20 Pressups
30 AirSquats
40 Sit Ups

Time: 27:32

WOD...Snow clearing...functionality at its best

2011-12-17T12:31:00.000Z

The Box!

Verbier and the surrounding areas has had the biggest snowfall in 22years, we have had more snow fall in the last 3 days than all of last season. Beacause of this there is a huge avalanche risk (5/5 highest rating) Chalets in certain parts of Verbier have had to be evacuated due to the risk and the Slopes have been closed.

This morning the lower parts of the Slopes opened (Medran -Ruinettes) and its still heavily snowing! My 12:30 client cancelled his Ski Lesson, so I took the opportunity to clear the snow from my Chalet, dig out the Jeep and clear my gym area.

So with 3 snow shovels, I set to work. If I didnt do it then, what with more snow falling it would of got dangerous to get out of my appartment or more specifically to get back in at when it get dark....I live on a steep incline....falling down is not an option!

An hour and a half later, gym cleared, stairs and path cleared and 3 cars dug out...I was feeling in a generous mood, so decided to clear out my neighbours cars....all part of the WOD.

A mixture of deadlift and Kettlebell swings is about the best technique for this.....Crossfit the best preparation for the snow!

Heavy Snow and a Bodyweight WOD

2011-12-13T18:06:00.001Z

Rest Day....means doing nothing, which for most of the day, up until an hour ago, I was doing well.
Didnt ski today, and as I havent done a WOD this week, thought I better do one. It was raining heavily outside..which means it must be dumping big time higher up the mountain, I decided on a bodyweight WOD inside rather than the usual outside...lucky me!!

WOD
3 Rounds of:
5 Strict L Pullups
50 Squats
5 Strict L Pullups
50 Pressups
5 Strict L Pullups
50 Abmat Situps

Time: 24:28

Now going to prepare another Beefshin and feather steak stew with marrow bones!

London Throwdown WOD2

2011-12-09T12:36:00.000Z

Legs killed from yesterdays skiing with the mighty Mike Mauer...there was fresh powder, bumps, rocks and blue sky.. what a great day skiing.

Really wanted to do one of the qualifying WOD's from the SICFIT London Throwdown, so decided to do it today and choose WOD2

I was a little concerned about trying it, because wasnt sure how my pulled shoulder would cope, so I scaled the weight by dropping it 10kg. The shoulder turned out to be ok, so will try this again at the prescribed weight next week.

WOD2

BUY IN: Output 1200kg of power clean - 24x 50kg

Then complete…

5 rounds of:

5 Shoulder-to-overhead 50kg (RX 60kg)

7 Front squats 50kg (RX 60kg)

9 Toes-to-bar

CASH OUT: Output 1200kg of power clean - 24x 50kg

Time:16:31

Ski, Front squats and sprints

2011-12-05T17:38:00.002Z

View from my kitchen

The start of a new week has brought the long awaited snow, at Attelas there was over 20cm of new snow. There is still only one slope open, but the new fresh snow has brought new life to the slopes. More snow is expected this week, and hopefully by the weekend more of the resort runs will be open.

This morning I went up for a few quick runs before the weather came in and the visability went...but this is a good thing!!! The snow was a bit heavy, as the temperature is still not that cold, at Attelas it was only -3.

Went to Offshore for the first time this season where they have the best Chicken salad in Verbier for lunch to prepare for some afternoon Crossfit.

Todays Training:
Lift : Front Squat
Wanted to work up to 120kg for 3, but due to my shoulder pull from last week, bailed out at 105kg before my shoulder started to ping, still lifting in a drizzle of rain at 4 degrees wasnt too bad!

WOD:
10 X 100m Incline Sprints 1 minute rest in between - was roughly 100m and up hill just outside where I live
This was a great WOD - Short and intense, I didnt have a timer which was downside.....Xmas present anyone!!

Ski Training and Metcons!

2011-12-01T18:24:00.002Z

Today was the last day of our annual pre-season training to prepare for the next 5 month of ski teaching in Verbier.

As usual the training is taken by the top Swiss Ski Coaches and is excellent. Even with just one slope open due to the lack of snow and warm temperature, we still managed 4 full days of training and aclimatisation.

Due to this, my strength training has had to take a back seat this week, having only trained once this week on Tuesday.

Trying to manage to keep up my personal strength and conditioning training as well as skiing all day is going to be a challenge, and even more so, because all my strength work and Metcons are going to be outside and in the dark.

Lac Des Vaux, Verbier

The important thing for me is to keep up the strength work with the main lifts--Squats, Deadlifts and presses and mix in short and heavy metcons.

Tuesday's training:
Lift: Back Squats 5 x 5 working to 5 reps of 130kg
I had to stop due to the fact that I had no light and couldnt see the rack to put down the bar, but was happy with the 125kg for 5 reps although I was planning for 130kg for 5.

WOD
I programmed a short Metcon of :
15/9/6 (15 of each, then 9 of each, then 6)
Deadlift 100kg
GHD situps

This was good, although my intensity could of been better, I was happy with it, especially after a day of intense Ski training.

First ski done..the Verbier ski season has started

2011-11-26T17:45:00.001Z

The Verbier slopes opened today, well the one run at Lac De Vaux! It was a beautiful day, blue sky and not too cold.

Putting on my ski boots for the first time since May was a struggle...immediate discomfort and a feeling of sickness..so, quite normal!!

Got on the lift to the top and looking around at how little snow there is, was amazed to see the white covering at Attelas. Tightened my boots, cranked on the skis...and off! A bit dodgy, but expected, slope was not bad considering, icy and full of little bumps.

It was great to get back out, did a few runs until my feet needed to be free of the boots, and then came down to stuff my face full of local sausage and cheese...a pretty good day, and 5 months of it to go!

For skiers who squat and service their skis....

2011-11-25T13:10:00.001Z

Not having anywhere suitable for me to attach clamps to hold my skis when I service them, today I discovered a handy new way to utilise my squat rack...its works perfectly! The skis are now ready for the action tomorrow as Verbier opens its slopes!!!

Todays Training:
Still working out where to put equipment for warm ups, lifts and WOD, as I only have limited space on the patio....but what a view!

Warm up:
400m run
2rounds of:
20 x Double unders
10 GHD Situps
30 x OHS
20 X Pressups

Lift: Push Press
5 x 50kg
5 x 60kg
5 x 70kg

WOD - AMRAP 10 Minutes:
20 Double Unders
10 Pressups
20 Situps
10 Goblet Squats 32kg Kettlebell

Rounds - 4

Breaking in the new weights...and me as well

2011-11-24T21:22:00.000Z

Getting colder, next week the forecast is for a huge dump of snow. My first ski will be on Saturday.
Today, I did a Deadlift session, it was colder than yesterday, so, a good warm up of rounds of Double unders, GHD situps, Pressups and back extensions was needed.

Did some warm up deadlift sets, then work sets of :
4 rounds of 5 reps - 120kg, 130kg, 135 kg, 140kg.

Was going to do 5 sets, but concerned that my hand callouses would rupture. Its extremely dry up here in the mountain and especially as I'm training outside, the skin gets very hard, so I kept the set to 4. The aclimatisation process takes a few days and so drinking more water than usual, and upping my fat intake too.

3, 2, 1..Go

2011-11-23T17:37:00.001Z

Equipment now all set up, although it wont stay like the picture for too long once the snow comes. Its still hasnt got realy cold yet, but that will change.

Didnt have much time to train today, but sneaked in a Front Squat 5 x 5 session, with a warm up of GHD sit ups and airsquats.

Back in the Swiss Alps

2011-11-22T18:53:00.001Z

My GHD (Glute Ham Developer) is now set up and is taking pride of place in the patio with probably the best view a GHD has ever had. The temperature is much warmer than normal for this time of year, but that will change, so my ability to train outside when its -20 could be interesting.

My weights got delivered too today, so now I have everything I need here. Squats Racks, bumper plates, kettlebells, GHD, tyres, pull up bar, gym rings, medicine ball, rubber bands, golf and hockey ball, foam roller, rumble roller and anything other makedo equipment I will find on the way.

Last Crossfit WOD in UK

2011-11-19T17:18:00.000Z

Today was my last Crossfit WOD in the UK, before I travel back to Switzerland. It left me with a very nice memory, a bit like being hit with a sledgehammer.

WOD
Choice of six WOD'S to be done in 45 minutes, each WOD had a point score, so try and get as many points. You could do any WOD, and as many time as you wanted.

Choose between:
1/2 Angie: 15 points
50 Pullups
50 Pressups
50 Situps
50 Squats

Helen: 7 Points
3 RFT (Rounds for time)
400m Run
21 Kb Swings
12 Pullups

Annie:5 Points
50, 40, 30, 20, 10 reps of
Double Unders
Situps

Fran: 10 Points
21, 15, 9
Thrusters
Pullups

Nancy: 8 Points
5 RFT
400m Run
15 OHS(Overhead Squats)

Karen: 6 Points
150 Wallballs

I did 2 x 1/2 Angie (30 points)1 x Fran (10 points) and 2/3 Karen (4 points)
Total 44 points

Awesome WOD to Finish and then I collasped!

Many thanks to the excellent Crossfit coaches from Crossfit Hove and Crossfit Connect, where I have been training.

Todays Training @CFconnect

2011-11-17T19:39:00.000Z

Trying to get a few 'benchmark' Crossfit WODS in before I head back to Switzerland on Sunday, so today I did 'Jackie' after a few Deadlifts, which I have hit a brickwall with, but its improving!!

'Jackie'
1000metre Row
50 Thrusters 20kg bar
30 Pullups

Time: 8:00

Crossfit for Skiers article

2011-11-16T21:55:00.003Z

Here is a article that was sent over to me about how US Alpine Ski team members are starting to utilise the Crossfit methology in their training to build strength and conditioning.
Build strength for ski season with this CrossFit-inspired workout

The work out looks good, I'll try it when I get back to Switzerland, next week.

Do these as fast as you can, with no rest.

5 Handstand Push ups
10 Dead Lifts
15 Toes to Bar
20 Box Jumps
25 Kettlebell Swings
30 Wall Balls
25 Kettlebell Swings
20 Box Jumps
15 Toes to Bar
10 Dead Lifts
5 Handstand Push-ups

Deadlift weight 100kg
Kettlebell weight 32kg
Box Jump 61cm Box
Scaled accordingly

Back Squats and 'Diane' - A central nervous system battering!

2011-11-15T22:41:00.001Z

Fancy a hormonial boost? Nothing more potent than Backsquats and Deadlifts..Functional compound movements that utilise every muscle of the body. Stronger, fitter, faster.......Thats why I do it!

Todays Training @Crossfit Connect
Lift: Back Squat 5x5 ( 5 sets of 5 reps working to 5 rep max)
90kg, 110kg, 120kg, 122.5kg, 125kg - legs were shaking after this, didnt fancy the WOD after this, but was 'made' to do it...lucky me that I have such nice friends!

WOD - 'Diane' 21/15/9
21 Reps 100kg Deadlift / 21 Rep Handstand Push Ups (HSPU)
15 Reps 100kg Deadlift / 15 Rep Handstand Push Ups
9 Reps 100kg Deadlift / 9 Rep Handstand Push Ups

Time 7:29

Row and Kettlebells.....its not something you can order in a restaurant!

2011-11-14T21:26:00.000Z

Todays Crossfit Training @Crossfit Connect

After not trained for 2 days..a prolonged rest...due mainly to the fact that I haven't been able to bend my arms....courtesy of ''Coe'' and the Rememberance Day WOD, it was good to be able to now bend my arms and to start off my last week before I head back to Switzerland with a 'nice' WOD..Yeh...nice...it never happens.

WOD
Row 1 Mile (1600 metres) X 3, rest 3 minutes after each mile
1st Mile 6:21, 2nd mile 6:38, 3rd mile 6:39

...and then a nice little finisher of 150 Kettlebell swings with 24kg Kettlebell
Time: 9:50

..Was a good one!!!

Remembrance Day WOD - Lest we forget

2011-11-11T15:07:00.001Z

Remembrance Day WOD -
AMRAP (As many rounds as poosible) in 18 mins of:
11 Hang Power Snatch, 35kg
11 Burpees
11 Thrusters, 35kg
11 Pull Ups

On the 11th minute, pause for the full minute before cracking on.
Rounds: 4

This was a tough one today, my arms and legs already smashed from yesterdays Hero WOD ''Coe'', but its just about doing and getting through it..rounds and time irrelevant!

They shall grow not old, as we that are left grow old:
Age shall not weary them, nor the years condemn.
At the going down of the sun and in the morning
We will remember them

Crossfit Hero WOD ''Coe''

2011-11-10T19:04:00.000Z

I got to the box and saw ''Coe'' on the whiteboard, thinking I'll do it tomorrow, todays WOD consisted of Double unders, so, as my achillies tendon is still inflammed, decided to do ''Coe'' today as tomorrow we are doing a 'Remembrance Day WOD'

This 'Hero' WOD is named after Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

"Coe"
Ten rounds for time of:
10 reps 45kg Thruster (Front Squat into Push Press)
10 Ring push-ups

Time: 24:43

Tough! After round 2, I was thinking why did I do this thinking I may not even get to 5 rounds! You just have to keep going amd not give up. This is why is called a 'Hero' WOD

Thanks to Barnaby of Crossfit Connect for shouting and screaming at me!!

'Short and Sweet' -Todays Crossfit training

2011-11-09T22:11:00.000Z

Warm up, including some Monkey bar traverses, then some Split Jerk practice, hit my chin, but not too bad!!!

The WOD didnt look too bad...only because it was 3 rounds, and not too heavy a weight.....If only I felt when I'd finished it..'not too bad'

WOD - Courtesy of Crossfit Connect
3 Rounds for time of:

9 Powercleans 40kg
18 Push ups
24 Boxjumps 24in Box

Time: 7:59

Paleo Apple Crumble.....after 'Helen'

2011-11-06T14:59:00.000Z

I'm going to cook a Paleo Apple Crumble, I've made it before and its 'Big Time Yummy' basic recipe courtesy of Caveman Strong, with a few tweeks of my own.....but first a little bit of Crossfit down at Crossfit Connect...

Warm up of jog, squat thrusters, mountain climbers, star jumps and squats, rope climb.....then:

Lift: Front Squat 33333 of 40kg, 50kg, 60kg, 75kg, 90kg

WOD - 'Helen'
3 rounds of:
400m Run
21 Kettlebell Swings 24kg
12 Pullups

Time 11:20

Apple Crumble Recipe:

I dont measure but this is the basic recipe.

Ingredients:

2 cups almond flour

1 teaspoon cinnamon

½ teaspoon nutmeg

½ cup coconut oil

¼ cup agave nectar

1 tablespoon vanilla extract

3 large Bramley apples, 3 Pink lady apples , tub of Blackberries, tub of raspberries

3, 4 or even 5 handfuls of mixed nuts - brazils, macadamia, hazlenuts, almonds, pumpkin seeds...whatever you want

DIRECTIONS

In a large bowl, combine almond flour, salt, cinnamon and nutmeg

In a smaller bowl, combine oil, agave and vanilla

Stir wet ingredients into dry

Place apples in a baking dish

Crumble topping over the apples

Cover and bake at 350° for 50 minutes.

When apples are soft and their juices bubble, remove cover and bake 10-12 more minutes to brown crisp toppings and throw over the nuts till golden

Serve warm with loads of Cream!!!!

Saturday Morning Crossfit Training

2011-11-05T14:58:00.001Z

I dont particulary like training in the morning, I never have...some love it....well, good for you...for me, memories of hard Martial art training in a cold Dojo on almost frozen Tatami mats at 7am are never forgotten! As Crossfit training is about 'preparing for the unknown and unknowable' I reluctantly do it...and always feel better for it...but sometimes its hard!

So, body stiff from yesterdays Deadlifts, we warmed up with some skipping, duck walks, leap frogging and Rope climbs.

For the lift, I worked on some heavy thrusters, trying to improve the 'PowerClean' aspect of it...more work required, but this is why I love this training...always something to improve on, whether its strength, flexibility, technique, skill, speed etc etc

The WOD....It looked a whole lot easier on the board..

On the Pullup Bar of:

1 Strict Deadhang Pullup
1 Knee to Elbow
1 Toes to Bar
1 Kipping Pullup
1 L Sit Pullup

15 rounds of these 5 elements, rest after each set of 5 - No time element to this

This was good, after 12 rounds my arms were screaming!

Thanks to Crossfit Connect

P.D.R™ Training -Dissecting The Close Quarter Form

2011-11-04T15:27:00.000Z

Last nights P.D.R training with Zeb, Karl, Max and Kevin, we focused on and dissected the SPEAR System Close Quarter Form.

Generally as a warm up we practice the CQF on our own and then with a partner. Tonight we broke the form down to look at the individual elements and the individual sequences of the form. We discussed and trained each point and looked at whats more desirable, whats less desirable in terms of our indexing of the bad guy eg if we telegraph our initial index palm, what happens if we dont keep pressure/contact on the bad guy etc etc

During the form when we start to access our Close quarter Weapons (elbow strikes) we worked on how we can develop more power, but also how we can still strike in a very close and uncomfortable position eg when the bad guy has us in a very tight Bear hug/tackle.

By training in this way it becomes very clear as to what is desirable in terms of our strategy and tactics and what is clearly less desirable.

Todays Strength Training

Deadlift Tech - I'm still way under my full capacity for heavy deadlifts, so today was a opportunity to train and work out what I need to do overcome various issues.

The main issue which was pointed out was that I wasnt getting into a deep enough set up postition which would allow me to drive in my heels and use the weight as a counter balance. The other issue was my grip and using a bar that is a little too thick for me.
The other issue...is mental...but now having found out some techniqual issues, the mentality will change.

All in all a excellent training day

Beef Ribs and Guinness, boxjumps, deadlifts, burpees and pressups......ahhhhhh!

2011-11-02T16:24:00.002Z

Todays Training:
Still suffering from yesterdays heavy weight session and struggling to walk..blah blah blah....HTFU....lets do a WOD courtesy of Crossfit Connect:

Warm up 400m Run Overhead Squat Mobility work x2
Lift 7sets x 3reps OHS

WOD:
800M Run
21-15-9 (1 set of 21 reps, 1 set of 15 reps, 1 set of 9 reps) of
Pressups
Box jumps 24inch Box
Then
9-15-21(1 set of 9 reps, 1 set of 15 reps, 1 set of 21 reps) of
Deadlift 80kg
Burpees
Finish off with
800M Run

Time:21.59

This was a good one! Descending sets followed by ascending sets, dynamic movement with lifts and run....tough!!!

What better way then to follow that by making a Beef rib and Guinness Stew:

Beef Ribs and Guinness...its gonna be good!!!

Grass Feb Beef Ribs, Guinness, whisky, onion, garlic, carrots, celery, butternut squash, thyme, bayleaf, homemade (by me, of course) beef stock....ready in about 6 hours....yum yum!!

So far this week......more training, DWF 2011 and Paleo Power snacks!

2011-11-01T23:20:00.000Z

So, after the fantastic Divided We Fall Games 2011 in Swansea at the weekend...its time to get back training.

Yesterday started off with a classic Crossfit bodyweight benchmark WOD Cindy
AMRAP (As many rounds as possible) in 20 minutes of:
5 Pullups
10 Pressups
15 Squats
Rounds: 17
After that in the evening did some Push Press lifting.

Today trained at The Brighton and Hove Albion Football Club Gym....nice gym...but no-one at home if you get my drift! Today was a heavy day...again, so we did heavy Back Squats and for some reason they felt heavier than usual, followed by heavy thrusters and then some bench and incline press.

Then tonight I graded 2 of my Ninpo Tai Jutsu Students Duncan and Leon at the Dojo..Congratulations to them on excellent 1st and 2nd Kyu tests.

And to cap that all off when I got home, I experimented with making some Paleo power snacks....a mixture of Beef Biltong, coconut oil, almonds, macadamia, pistachios, sunflower and sesame seeds, dried cherries and dried blueberries....then blitzed in the magimix........Taste...err...interesting....whatever I'll still eat them

Closest Weapon Closest Target (CWCT) - Tonights Self -defence/P.D.R Training

2011-10-27T00:26:00.000+01:00

Tonights class we focused on the S.P.E.A.R System principle of CWCT - Closest Weapon Closest Target.
This in itself is a very straightforward principle, the practice of which is not so easy, especially if we have been conditioned to defend ourselves in a certain way.

So, part of learning, experiencing and practising this principle is to try and de-condition unnatural, ineffective and ego-centric techniques and to create new mental blueprints of how to use our close quarter weapons, our physical toolbox in the most efficient and effective manner.

Simply, if my right hand is 5cm from the 'bad guys' nose, and my left hand is 30 cm from his nose, then it makes sense, not just here on a web page, but in real time fashion to hit the bad guy with the hand/fist that is 2 cm away. Opinions count for nothing...so lets pressure test it...in real time, real aggression, intense 'bad guy' energy....CWCT works, it keeps us in the fight, it keeps pressure on the bad guy, it creates more opportunities to end the fight.....We've tested it, we keep testing it, refining our skills, creating postive, effective mental blueprints, that is accessible to anyone, regardless of build, sex, martial art/fighing expericence.

Ok, so what do I mean by the ego-centric techniques. Simply, this is always trying your favourite technique even if the opportunity isnt there, whether that techique is a wrist lock, a jumping back spinning roundhouse kick, a headbutt even....a headbutt is no good, if you are 3 feet away! I have a great pair of winter snow boots that I wear when its snowing and cold in Switzerland...however much I love those boots, I dont wear those boots to the beach in summer!

Our close quarter weapons are not meant for us to look good, there meant to get us our of the sh*t, so elbows, headbutts, biting, knees, gouges, rakes make up our toolbox.

Skill work session.....with Reeboks finest

2011-10-25T18:14:00.000+01:00

Today I trained with my crossfit pal Karl who is fresh back from being a Crossfit 'extra' (I'd say model) for filming of the new Reebok Crossfit adverts in Barcelona. So, during the making of the adverts, he was coached by some of the best Crossfit athletes in the World, this was a great opportunity to get some skill tips..on Kipping Handstand Pushups, 1 arm handstands and 1 legged Pistol squats.

We started off with a quick strength session of some heavy bench press.

We trained on the University Campus Gym, nice equipment, but was a bit odd seeing people train in the conventional 'Globo' gym way again.....there were lots of biceps curls....as functional as a rabbit driving a fire engine, lateral raises, 1/2 squats and 1/2 presses....and they looked as bored as hell!

Thanks Karl for great tips...pistols need work, 1 arm handstand needs work....kipping handstand push ups...DONE!

Sunday training and eating!

2011-10-23T18:50:00.001+01:00

I woke up and looked at the Crossfit Mainsite WOD.....Bradshaw (Hero WOD)....ummmm I thought...ok I'll do it this morning @Crossfit Hove Open Gym session.....I wish I never started it!

'Bradshaw'
10 rounds for Time of:
3 Handstand Pressups
6 Deadlifts 102.5kg
12 Pullups
24 Double unders
Time 37:52

After the 4th round, I wish I'd never started, and didnt think I would make 10 rounds, I was thinking to do just a 'mini' version of 5, but knew that i couldnt. Round 6, was feeling sick, but knew I would finish..time wasnt important...just grind it out and finish. Today I went to the 'BAD PLACE!
This was a real hormonal stimulator!

So, having got that out the way and feeling absolutely crushed, I went home to make the Paleo Apple crumble to have for lunch with Kenni's Meatballs at Lornas at our regular Sunday eating extravaganza after our Crossfit session!

Meatballs were awesome, Paleo crumble was magnificent!! I love Sundays!

Tonights P.D.R™ Training - De-mystification of the Close Quarter Assault

2011-10-19T22:54:00.000+01:00

Duncan using a protective flinch from a Haymaker punch

Tonights class, we started off discussing how many ways we can be attacked in the street. We looked at the different scenarios that would make the attack different, the credibility of the attack vs the incredibility of the attack, if the attack was a primary or was it a secondary type of attack eg would a Judo type throw be a primary attack or a secondary attack - would a shove be a primary or secondary type of attack etc etc, and we looked at the commonality of attack eg a jumping spinning back kick may be someone's idea of a Primary Initial attack, but most street attacks DO NOT start that way!

If we understand what the most common close quarter assault are, we can base our self defence methods around that. Of course there is more to it that just that, we need to look at scenarios, we need train to learn the pre contact cues that gives away what the attacker intends to do.

Just by starting to demystify the attacks we are MOST likely to see on the street, empowers the self defence student more in 30 minutes than maybe months or even years of just physically learning attack specific techniques...it seems simple.....because it is!

Today was a rest day for me, apart form teaching tonight, but while I was at the beach, I got into a discussion about training for the unknown and unknowable....so I tried to Overhead Squat a Kayak...awkward...is probably the easiest way to explain it!

Todays W.O.D @CrossfitHove

2011-10-18T20:24:00.000+01:00

Lift: Front Squat Practice

Todays WOD:
AMRAP (As many rounds as possible) 12 minutes of:
10 Front Squat 40 kg
10 Box Jumps 60cm Box
200m Run

Rounds: 5

This was a good one, but lower back is screaming a bit from Sundays Deadlifts - HTFU!

'Toe Gone bad' or 'Uggs vs Inov8's @crossfithove

2011-10-17T20:08:00.003+01:00

Kenni has a broken toe, Kenni still wants to train, Kenni wears one Inov8 on her good foot and one Ugg boot on her foot with the broken toe...interesting look...but effective....she is from California!

Miles did a bit of jiggery pokery in scaling the WOD for Kenni..on the standing exercises she sat down!

'Toe Gone Bad'

1 minute of each:
Pressups
Ball slams 9kg Slam Ball
Sit ups
Dumbell Press 15kg Dumbells
Pullups

Rest 1 minute then Same again for 3 rounds in total - 17 Minutes work
Count total amount of Reps:
My total reps: 348

Sunday Mornings...apparently are not for staying in bed... Sunday@Crossfithove

2011-10-16T14:14:00.000+01:00

Still recovering form this Horrendous Flu!!!, so have only just trained some skill and light lifts this week.
Today, got to the box, and was planning just some heavy back squats...Rack set up, did a few warm up sets.......Karl, walks in...Mike lets do 'Diane' Ok..I said...fool!!!!

Crossfit WOD 'Diane'
21/15/9 - 102kg Deadlift/Handstand Push ups
Sets of 21 Reps of each, then 15 Reps, then 9 Reps

My Time: 9:16 Karl Time: 8:44

This is a great WOD, Heavy, fast and intense!

Cerebral PDR/Self Defence Training @safespacegym

2011-10-14T11:41:00.002+01:00


Alex using Non Violent posture, trying to defuse the situation

So, last nights PDR Training with usual suspects, Zeb, Karl, Max, Kevin and Steve, however due to some ongoing injuries (Karl Broken toe, Max shoulder and man flu, me real proper flu and a slight concussion from banging my nose with the barbell doing Push jerks, Kevin...I think he was alright, but made some phoney excuse) we decided to have a roundtable discussion about the S.P.E.A.R. SYSTEM concepts of FEAR, and how we can implement a robust Fear management system that anyone can utilize, irrespective of any physical training they might or might now have done.

I wont go into detail about every concept ..it would take too long, this is for teaching with a group or one 2 one basis, but here is a brief snapshot of last nights training....yep, we have to train the head too!!

With fear management as regards to training in the SPEAR SYSTEM, stress inoculation will help us deal with fearful situations better, when we train in the HIGH GEAR suits we replicate real life scenarios, so, staring to inoculate us for real life. The training has to be real to stimulate a Startle/Flinch response.

We then talked about the 3 the three things a bad guy wants - property, body, life...if we know this, and there are techniques we use in our PDR classes that will show you how this can be done, it will give you more choices in your response. Knowing what the bad buy wants is one aspect, we also want to know what he doesn't want, this is covered in our classes.

Following on, we talked about Pre-Contact cues, if in training we focus on the signs before the initial physical onslaught of an attack, we then empower ourselves with knowing when the bad guy is going to attack specifically. Moving on from this if we combine understanding Pre-contact cues, then understand and have knowledge of the most commonly used Primary initiation attacks, will start to de-mystify what attack the bad guy is going to use...go onto Youtube and have a look at Real fights...you'll see what I mean.

So, now we are starting to get a mental blueprint rather than being in the void of not knowing 'Jack Shit'

Give up or fight back? having a personal directive that you say to yourself will help you make the decision.

We talked about the 3 fights - You vs. You, You vs. 'Bad Guy' You vs. Legal System, the definition of Intimidation and the concept of B.Y.O.B Being your own Bodyguard.

Predator vs. Prey - Prey behaviour induces Predator activity - How we act has an impact for our potential attacker...

We moved on to discuss the 3 Golden Rules, looked at F.E.A.R as an acronym, and the difference between Biological fear and Psychological fear and techniques to help us with the Adrenal dump, and what we can do we we get the shaky leg, the dry mouth, the pounding heart.

Thats about it folks...I love this stuff...its empowering for all of us

Thanks to Zeb, Karl, Max, Kevin, Steve and of course Tony Blauer Founder Blauer Tactical Systems

PDR Training @CrossfitHove

2011-10-12T22:58:00.000+01:00

Tonights class, we focused on the 3 step Bear Hug and Duck under drills, getting the good guy to really accept the feeling of being off balance, under attack...ambushed, and allowing themselves to go primal.

We then practised the Malfunction drills, and this in itself set up some light bulbs moments.....Its simple, anyone can do this!

We finished off with some Bar room brawl scenarios, utilising Non violent postures and learning verbal diffusing skils, and of course the usual verbal and physical abuse from the bad guy.

For the guys tonight who are all martial artists, this is the first time they had ever done any training like this and again ...light bulb moments for them

P.D.R™ Training @Crossfithove

2011-10-05T21:49:00.002+01:00

Leon applying the 'outside 90' principle' to get back into the fight

Tonights class was held at the Crossfit Hove Box. We focused again on fundamental drills, and how to induce our primal startle/flinch reponse by making sure we really learn to play a really good and realistic 'Bad Guy' role.

Without the feeling of 'really wanting to hurt the good guy', without true intent, aggression and understanding of what happens in a real fight, then the good guy will not be able to react in a natural instinctive way.

We need to experience that 'Holy Shit' moment, the feeling of being off balance, the feeling of not being in control...Who controls the fight? Its the bad guy

Duncan throwing a 'haymaker' punch with great bad guy energy

"The SPEAR SYSTEM is not a martial art, it is the study of human movement as it relates to violence, fear and aggression." Tony Blauer

Todays W.O.D @in2crossfit Clapham

2011-10-01T21:57:00.001+01:00

To Celebrate the hottest day on record for October, we went to In2Crossfit in Clapham for a quiet bit of friendly exercise, meet new friends, eat and chill.....

Ok, so the exercise wasnt quiet and wasnt that much fun....until it was finished.....so not just one WOD but 2...

WOD #1
AMRAP (As many rounds as possible) 20 minutes
Start off with 200 Squats, then for the remainder of the 20 minutes AMRAP of:
200m run
10 Toes to Bar
10 Pressups
Time/Rounds - 5
...try running after 200 squats....its a completely weird experience...cos you cant feel your legs at all!!!
so, trying not to puke by the end of this.....we did another WOD..

WOD#2
2 Man WOD
100 Burpee Powercleans 40kg Barbell
200 Situps
One starts off with the Burpee Powercleans, while the other does situps and alternate after 10 powercleans
Time: 11:40

Awesome!!!

If you're in Clapham, London and fancy trying out the best strength and body conditioning training have a look at: In2crossfit Clapham

Todays W.O.D @CrossfitHove

2011-09-30T20:45:00.000+01:00

Todays Lift - Military Press
5 x 30kg
5 x 35kg
3 x 45kg
5 x 50kg
5 x 55kg
5+ x 60kg (8 reps)

Todays WOD:

20 Kettlebell Swings 32kg
100m sprint
18 Kettlebell Swings 32kg
100m Sprint
16 Kettlebell Swings 32kg
100m sprint
14 Kettlebell Swings 32kg
100m Sprint
12 Kettlebell Swings 32kg
100m sprint
10 Kettlebell Swings 32kg
100m Sprint

Time: 8:17

Last nights Edged weapon training with Zeb, Karl, Max and Kevin @Zebs Safe Space Gym.
Fundamental PDR, Edged weapon and Firearm drills

Todays W.O.D @Crossfit Hove

2011-09-28T18:45:00.001+01:00

''Nancy''

400m Run
15 Overhead Squats (RX 42.5kg)
x 5 Rounds

Time 20:07 with 35kg - although not the prescribed weight (42.5kg) I'm happy with this, as my shoulders are opening up. Overhead Squats are a killer and punish bad form, but are the ultmate core exercise, the Overhead Squat requires strength, balance, coordination and flexibility and leads into the development of the 'Snatch' the Worlds fastest lift.

Todays W.O.D @CrossfitHove

2011-09-27T21:08:00.000+01:00

Wendler Strength Cycle - Deadlift
5 x 65kg
5 x 80kg
3 x 95kg
5 x 105kg
5 x 120kg
5+ x 135kg (10reps)

WOD:
400m Run
75 Pressups
400m Run
75 Situps
400m Run

Time: 11:24

Todays W.O.D @CrossfitHove 'Louis'

2011-09-26T19:32:00.001+01:00

No lift today, legs are smashed from yesterdays Back Squats.
Todays WOD named after Hugo's new baby boy 'Louis'

Amrap (as many rounds as possible) 5minutes rest 1 minute x3 - 17 Minutes of being in the 'Bad Place'
10 Thrusters 30kg
10 Boxjumps 61cm Box
100m Sprint

1st Round - 3 circuits +5 thrusters
2nd round - 2 circuits +10 thrusters
3rd round - 2 circuits +7 thrusters

Tactical Firearms Course - Damocles Edelweiss Tactical

2011-09-23T21:52:00.003+01:00

Sig 553 / Smith & Wesson M&P9

Just finished a excellent Tactical Firarms course with Damocles Edelweiss Tactical in Switzerland.
Exceptional Facilities and inspired instruction from a highly experienced operational team in a beautiful part of Switzerland.

If you are interested in learning and being taught by one of the best Tactical Firearms training companies in the business check out Edelweiss Tactical

Todays W.O.D @CrossfitHove

2011-09-19T18:58:00.001+01:00

Lift - Power Snatch Tech

WOD:
AMRAP (As many rounds as possible) 20 minutes
20 Burpees
15 Kettlebell Swings 32kg
400m Run

4 Rounds in 20:28

Todays W.O.D @CrossfitHove Fight Gone Bad!

2011-09-18T13:48:00.000+01:00

Todays Lift - Deadlift

WOD - "Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Reps: 310

Todays W.O.D @CrossfitHove

2011-09-16T18:52:00.000+01:00

Powerclean Practice

WOD - 'Karen'
150 Wall ball shots to 10ft high target with 9kg Ball

Time: 9:32

Todays W.O.D @CrossfitHove

2011-09-13T18:21:00.001+01:00

Todays Lift - Military Press
5 x 30kg
3 x 40 kg
3 x 50 kg
3 x 55 kg
3 x 60 kg
1 x 70 kg

W.O.D
Descending sets 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Kettlebell Swings 32kg
Burpees
Time 8:31

..and now my homemade Caveman stew.....Beef Shin and Oxtail Stew with Almond Dumplings!!

Todays W.O.D @CrossfitHove

2011-09-12T18:16:00.000+01:00

Strength Work
Todays Lift : Deadlift
5 x 65kg
5 x 80kg
3 x 95kg
5 x 115kg
3 x 135kg
1 x 150kg
..Followed by 'Mini Mcghee'

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

Mini Mcghee
5 x 100kg Deadlift
13 Pressups
9 boxjumps 61cm Box
AMRAP (As many rounds as Possible)15 minutes

11 rounds +5 deadlifts

...A great little WOD!!!

Last nights P.D.R Training

2011-09-09T11:50:00.004+01:00

Great training session last night at Zeb's Safe Space Gym with Karl, Max and Kevin.

We created night time mugging/violent altercation scenarios to stress inoculate ourselves to these types of attacks in the dark, and then did our Low Light BMF's (Balistic Micro Fight) in our High Gear Suits.....It was adrenaline fuelled, stress induced, pumped up training....training for real life survival from street attacks when you cant see a thing!

BTW...Just took delivery of a GHD (Glute Ham Developer) which I'm taking back to Verbier, Switzerland (It will be the only one there!)...Its as big as a small horse, so may have to stay outside......GHD Situps in the Snow at -20 is going to be interesting.....

“Some of the world’s greatest feats were accomplished by people not smart enough to know they were impossible.” ~ Doug Larson

Todays W.O.D @CrossfitHove

2011-09-06T19:55:00.000+01:00

Todays Lift - Military Press 5/3/1/ Programming
5 x 30kg
5 x 35kg
3 x 45kg
5 x 55kg
3 x 60kg
1+ x 65kg (5reps)
10 x 35kg
10 x 35kg
10 x 35kg

After the lift Todays W.O.D ''Helen'' In the Rain!! Not great for the callouses or blisters on the hands!
3 rounds of:
400m Run
21 Kettlebell Swings (25kg)
12 Pullups

Time: 12:45

Todays Strength Training @Crossfithove

2011-09-05T20:16:00.002+01:00

Back Squats - 'The squat has been the most important yet most poorly understood exercise in the training
arsenal for a very long time. The full range of motion exercise known as the squat is the single
most useful exercise in the weight room, and our most valuable tool for building strength, power,
and size' ~ Mark Rippetoe -Starting Strength

Todays training - Back Squat - 3rd cycle of the 4 week training cycle of the 5/3/1 program:

5 x 60kg
5 x 70kg
3 x 80kg
5 x 100kg
3 x 115kg
1+ x 125kg (7 reps)
10 x 80kg
10 x 80kg
10 x 80kg
10 x 80kg
10 x 80kg

No Metcon (Metabolic Conditioning) today as I wanted to work on a higher weight on the 10 rep section

Todays W.O.D @CrossfitHove

2011-09-03T20:56:00.001+01:00

Today was open gym at the Box, so having had a day off yesterday, did the Deadlift strength workout that I was too knackered to do on Thursday. This program is from the Black Iron Beast 5/3/1 program which bases your lift on 80% of your 1 rep max.

DeadLift - Did you know the deadlift used to be called the health lift? Why, beacause its good for you! The deadlift’s primal functionality, whole-body nature, and mechanical advantage with large loads suggest its strong neuroendocrine impact, and for most athletes the deadlift delivers such a quick boost in general strength and sense of power that its benefits are easily understood. No exercise or regimen will protect the back from the potential injuries of sport and life or the certain ravages of time like the deadlift.

5x65kg
5x85kg
5x100kg
3x110kg
3x125kg
3+x140kg (8reps)
10x85kg
10x85kg
10x85kg
10x85kg
10x85kg

Rest days...or lack of them

2011-09-01T18:36:00.002+01:00

.......Ok, so I made the mistake of not resting, especially after yesterdays Crossfit WOD 'Murph' . 3 days on, I should of had a rest day today, but choose instead to go and just do a lift....and not just any lift...The deadlift, knowing also that I'm going to do some High Gear PDR Training tonight...which in itself is 'full on'.
Well, I couldnt lift! got angry, still couldnt lift, got mad......no lift, got really mad....no lift...then I left to fight another day, not exactly feeling pleased with myself, because I knew I should of not trained.

Normally I do 5 days on, 2 days off, but this week and especially this month because we have been doing all out WOD's in a weighted vest....it just became that more intense, so by today I was really feeling it.

Moral of the story ...REST, if you're working out intensly...you and me must have rest days.

Listen to you body, rest and eat well, preferably a Paleo/primal diet full of Meat, fish,vegetables, fruit, nuts, seeds and little starch.

Todays W.O.D @CrossfitHove

2011-08-31T21:41:00.001+01:00

So to celebrate the end of AuVest ( wearing 10kg weighted vest for all our W.O.Ds in August) todays WOD was:
Murph'
With 10kg weighted vest

1 mile Run
100 Pullups
200 Pressups
300 Squats
1 mile run
Time 54:09
BTW the W.O.D was pretty horrific! then taught a PDR class in the Park:

Fundamental Drills
CWCT (Closest Weapon, closest target)Training

Malfuction Drill

Todays W.O.D @CrossfitHove

2011-08-30T18:52:00.001+01:00

Todays Lift Military Press
W.O.D
21/15/9 - 1st 21rep of each, 2nd set 15 reps of each, 3rd set 9 reps of each
Squat Cleans 40kg Barbell
Burpee Pullups
With 10kg weighted vest

Time: 17:20

Todays W.O.D @CrossfitHove

2011-08-29T18:55:00.002+01:00

Training today was a pure strength day following the 5/3/1 training program Black Iron Beast

Back Squat:
5(reps) x 60kg
5 x 70kg
3 x 80kg
3 x 95kg
3 x 105kg
3+ x 120kg (7reps)
10 x 60kg
10 x 60kg
10 x 60kg
10 x 60kg
10 x 60kg

Pullup and Handstand push practice

Todays W.O.D @CrossfitHove

2011-08-26T20:32:00.000+01:00

End of week WOD

No lift today, just the WOD
5 Rounds for time:
5 Muscle ups
15 Wallballs (9kg Ball)
with 10kg weighted vest
Time: 9:24

Yep....I need to smile more!

Todays W.O.D @CrossfitHove

2011-08-24T21:01:00.001+01:00

Taught a P.D.R Class in the park and in the dark...but forgot to take photos!

Todays Crossfit training:
Todays Lift : Back Squat
W.O.D./Metcon. - We did the metcon from August 3rd to see what improvement has been made
Run 400m
75 Pressups
Run 400m
75 Kettlebell Swings 25kg KB
Run 400m
In 10 kg Weighted Vest

Time 14:22 Previous time(August 3rd 16:06)

Todays W.O.D @CrossfitHove

2011-08-23T19:01:00.002+01:00

Warm up:
5 rounds of:
5 pullups
5 Squats
5 Pressups
5 situps

Daily Lift: Military Press
WOD/Metcon:
5 Rounds for time of:
5 Squat Cleans - 40kg Barbell
7 Toes to Bar
20 Double unders/60 Single unders
With 10 kg Weighted Vest

Time 10:04

Todays W.O.D @CrossfitHove

2011-08-22T19:16:00.002+01:00

5 Dumbell (17.5kg) snatches each side
10 Pullups
10 walking lunges each side (20 each round) with 17.5kg Dumbell overhead
with 10kg weighted vest
5 rounds for time

Time: 21.03

Todays W.O.D @Crossfit Hove

2011-08-19T18:39:00.001+01:00

A nice W.O.D to finish the week.....

7 Ring Press Ups
7 Sumo Deadlift High Pulls - 45kg Bar
100 m Sprint
7 rounds for time
- with 10 kg Weighted Vest

Time 8:26

Todays W.O.D @Crossfit Hove

2011-08-18T18:51:00.001+01:00

'Bear Complex'

1 Bar Linda: 10,9,8,7,6,5,4,3,2,1
Deadlift, PowerClean, Push Press all with 45kg bar
With 10kg Weighted vest

10 reps of each, then 9, then 8 descending to 1
Time 12:39

P.D.R™ Training in the park

2011-08-17T21:27:00.003+01:00

Teaching P.D.R Fundamental drills in the park tonight:

3 Step Bear Hug Drill

Straight Arm Open Hand Drill

World-Class Fitness in 100 Words:

2011-08-17T10:06:00.002+01:00

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

~Greg Glassman Crossfit.com

Pre-contact cues......the signs before the punch

2011-08-16T20:05:00.003+01:00

Todays Crossfit WOD @ Crossfit Hove
10 rounds for time:
5 pull ups
10 pressups
15 Double unders (or 45 single unders)
with 10kg weighted vest
Time: 10:36

Crossfit - where Navy SEALS and pregnant moms get ripped!

What is your body's natural response prior to any training?

2011-08-15T19:01:00.003+01:00

What is your body's natural response prior to any training? Does that have any protective or tactical application? If so, why aren't we incorporating it into personal defense? Tony Blauer discusses these questions and more.

And not forgetting .............
Todays Crossfit W.O.D @Crossfit Hove
AMRAP (As many rounds as possible) 15 minutes
5 Front Squat 50kg
10 Box Jumps 61cm Box
200m Run
with 10kg weighted vest
5rounds + squats and box jump sets

Eat more Beef!

2011-08-13T17:22:00.003+01:00

Grass fed beef! If you dont put good in...you wont get good out.
Look after your body, you have only got one!

If you want to go Primal/Paleo....have a look at these:
Marks Daily Apple
Robb Wolf - Paleo Solution

Todays W.O.D @Crossfit Hove

2011-08-12T19:14:00.001+01:00

10 Handstand Pressups
20 Wallballs 9kg ball
30 Toes to Bar
40 Powercleans 50kg
50 Burpees
60 Sumo Deadlift High Pulls 30 kg
Wearing 10kg weighted Vest

Time: 23:47

Todays W.O.D @Crossfit Hove

2011-08-11T19:40:00.001+01:00

'Christine'
400 metre run
12 x Deadlift - bodyweight (85kg)
21 Box Jumps 61cm box
3 rounds

In 10kg weighted vest

Time: 17:53

Just building site

2011-08-10T10:33:00.001+01:00

Site not yet ready!!!