5 Rounds For Time of:
20 Kettlebell Swings
20 Hindu Squats
10 Uneven Push Ups (Each Arm)
10 Pull Ups
Post times to comments
We've moved.....
14 years ago
Wednesday 25 March 2009
Sunday 22 March 2009
090322 Sunday's WOD
3 Rounds For Time of:
12 Clean & Press
Run 400m
Post times to comments
I did this with 45kg Bar in 12:57. Last 400 was a killer, just as well I couldn't get enough air in to spew!
12 Clean & Press
Run 400m
Post times to comments
I did this with 45kg Bar in 12:57. Last 400 was a killer, just as well I couldn't get enough air in to spew!
Saturday 21 March 2009
090321 Saturday's WOD
3 Rounds For Time Of:
400m Carry 50kg (sandbag, kettlebells, kegs etc)
400m Run
10 Push Ups
Post your time to comments.
Scale the weight down and the distance as required. 200m is still challenging carrying a weight!
This is my effort in 17:48.
400m Carry 50kg (sandbag, kettlebells, kegs etc)
400m Run
10 Push Ups
Post your time to comments.
Scale the weight down and the distance as required. 200m is still challenging carrying a weight!
This is my effort in 17:48.
Wednesday 18 March 2009
Tuesday 17 March 2009
090317 Tuesday's WOD
For Time:
5 Clean & Press
Run 100m
Pick a challenging weight
Post times to comments
Mark and I did this earlier using a sandbag, kettlebells and some trees for markers. Will repost from YouTube with audio later.
Mark's 50kg Sandbag (9:52)
My 2 x 16kg Kettlebells (6:49)
5 Clean & Press
Run 100m
Pick a challenging weight
Post times to comments
Mark and I did this earlier using a sandbag, kettlebells and some trees for markers. Will repost from YouTube with audio later.
Mark's 50kg Sandbag (9:52)
My 2 x 16kg Kettlebells (6:49)
Monday 16 March 2009
Friday 13 March 2009
090212 Friday's WOD
Friday 13th......unlucky!
Complete As Many Rounds As Possible in 13 minutes of:
5 Pull Ups
5 Dips
15 Squats
If you can't do the pull ups or dips use assistance or sub push ups for example
Post times to comments
Complete As Many Rounds As Possible in 13 minutes of:
5 Pull Ups
5 Dips
15 Squats
If you can't do the pull ups or dips use assistance or sub push ups for example
Post times to comments
Thursday 12 March 2009
Wednesday 11 March 2009
090211 Wednesday's WOD
For Time:
10 HSPU
2 Pull Ups
8 HSPU
4 Pull Ups
6 HSPU
6 Pull Ups
4 HSPU
8 Pull Ups
2 HSPU
10 Pull Ups
HSPU = Hand Stand Push Ups, if you struggle to do these do elevated push ups (feet higher than your head) at an angle that you can handle. Pull ups should be challenging too, don't use the assistance machine and just go through the motions!
Post your time to comments!
10 HSPU
2 Pull Ups
8 HSPU
4 Pull Ups
6 HSPU
6 Pull Ups
4 HSPU
8 Pull Ups
2 HSPU
10 Pull Ups
HSPU = Hand Stand Push Ups, if you struggle to do these do elevated push ups (feet higher than your head) at an angle that you can handle. Pull ups should be challenging too, don't use the assistance machine and just go through the motions!
Post your time to comments!
Tuesday 10 March 2009
090310 Tuesdays WOD
4 Rounds For Time of:
Run 400m
Rest exactly the same amount of time it took you to run before you run again. If 400m seems a bit beyond you stick to 200m. Add rounds as required.
Post lap times to comments
Run 400m
Rest exactly the same amount of time it took you to run before you run again. If 400m seems a bit beyond you stick to 200m. Add rounds as required.
Post lap times to comments
Friday 6 March 2009
090306 Friday's WOD
10 Rounds For Time of:
10 Deadlifts
10 Pushups
Pick a weight that is challenging but not too heavy that you need to keep stopping.
Post your timeto comments
10 Deadlifts
10 Pushups
Pick a weight that is challenging but not too heavy that you need to keep stopping.
Post your timeto comments
Wednesday 4 March 2009
090305 Thursdays WOD
As Many Rounds As Possible in 9, 12 or 15 mins of:
3 Pull Ups
6 Push Ups
9 Squats
Post number of rounds to the comments
Start with 9 minutes if you are new to this it's not as easy as you might think! Let me know how you get on with it through the comments!
3 Pull Ups
6 Push Ups
9 Squats
Post number of rounds to the comments
Start with 9 minutes if you are new to this it's not as easy as you might think! Let me know how you get on with it through the comments!
Monday 2 March 2009
090203 Tuesday's WOD
5 Rounds For Time:
Run 200m
Row 250m
If you are new to this style of workout, do 3 Rounds. Post your time to the comments.
Run 200m
Row 250m
If you are new to this style of workout, do 3 Rounds. Post your time to the comments.
090302 Monday's WOD
For Time:
30 Reps of Clean & Press
Post your time to comments
If you can't do full squat cleans from the ground, then do hang power cleans (standing with the bar HANGing and CLEANing it to your shoulders), then front squat into an overghead press. Pick a weight that will allow you to do AT LEAST 12-15 reps in one go before you fully extend your arms overhead.
30 Reps of Clean & Press
Post your time to comments
If you can't do full squat cleans from the ground, then do hang power cleans (standing with the bar HANGing and CLEANing it to your shoulders), then front squat into an overghead press. Pick a weight that will allow you to do AT LEAST 12-15 reps in one go before you fully extend your arms overhead.
Wednesday 25 February 2009
Kettlebells For Women
Like kettlebells? Are you female? Here's a new site directed at women who love their kettlebells. Free tips on how to use them and much more.
Click on the heading or the link below:
http://kettlebellwomen.blogspot.com
I'd like to hear what you think of it too!
Click on the heading or the link below:
http://kettlebellwomen.blogspot.com
I'd like to hear what you think of it too!
090225 Wednesday's WOD
For Time:
Run 2, 3 or 5km
Post your time to comments
If you're just starting take it easy and pace yourself. It's better to start off slow then build up, even if you have to do walk-run intervals. This is a much better workout done outside and if you're unsure of distances then go to www.mapmyrun.co.uk and mark out your route.
Run 2, 3 or 5km
Post your time to comments
If you're just starting take it easy and pace yourself. It's better to start off slow then build up, even if you have to do walk-run intervals. This is a much better workout done outside and if you're unsure of distances then go to www.mapmyrun.co.uk and mark out your route.
Monday 23 February 2009
090223 Monday
Back Squat
7 Sets of 1 Rep (Max Weight)
Like this:
7 Sets of 1 Rep (Max Weight)
Like this:
Make sure your technique is spot on with this one. Push your weight back over your heels and stick your bum out! Warm up with some squats then start with the bar and add weight to it. Gradually add weight if you're not used to it and build up to the maximum weight you can handle WHILE STILL USING PROPER FORM. If you can't get your bum down far enough, keep your feet flat AND arch your back, reduce the weight and work on it
Sunday 15 February 2009
090215 Sundays WOD
For Time
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
Post time to comments. Include any assistance required
Use assistance where required. Dip machine assistance is acceptable
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
Post time to comments. Include any assistance required
Use assistance where required. Dip machine assistance is acceptable
Thursday 12 February 2009
090212 Thursday's WOD
Front Squat
7 Rounds of 3 Reps
Post loads
Do a bit of a warm up (with an empty bar if you like) then start your work sets. Don't go to failure except for maybe your last sets, try to leave a couple in the bank. Squats don't count UNLESS the crease of your hip is AT LEAST parallel with the top of your knee. Keep adding weight if you can do 5 no problem.
7 Rounds of 3 Reps
Post loads
Do a bit of a warm up (with an empty bar if you like) then start your work sets. Don't go to failure except for maybe your last sets, try to leave a couple in the bank. Squats don't count UNLESS the crease of your hip is AT LEAST parallel with the top of your knee. Keep adding weight if you can do 5 no problem.
Tuesday 10 February 2009
090210 Tuesday's WOD
5 Rounds Maximum Reps Of:
Bench Press/ Push Ups
(Jumping/ Beginner) Pull Ups
Post Reps and Exercise/Loads to comments.
No time element is involved here, the focus is on MAX REPS, i.e. DO NOT STOP UNTIL YOU CANNOT DO ANOTHER REP! Do 1 Round of both exercises, then allow around 2-3 minutes of recovery before your next round. Reps should not have a "nice pattern" of say, 15, 12, 10, 8, 6, more like 13, 12, 12, 9, 7 if you're really pushing it!
Bench Press/ Push Ups
(Jumping/ Beginner) Pull Ups
Post Reps and Exercise/Loads to comments.
No time element is involved here, the focus is on MAX REPS, i.e. DO NOT STOP UNTIL YOU CANNOT DO ANOTHER REP! Do 1 Round of both exercises, then allow around 2-3 minutes of recovery before your next round. Reps should not have a "nice pattern" of say, 15, 12, 10, 8, 6, more like 13, 12, 12, 9, 7 if you're really pushing it!
Sunday 8 February 2009
090209 Monday's WOD
For Time
Run 1/2 mile (800m)
10 Burpees
20 Pull Ups
30 Push Ups
40 Squats
Run 1/4 mile (400m)
40 Squats
30 Push Ups
20 Pull Ups
10 Burpees
Run 1/2 mile
Post time to comments
Keep moving through this one, slow and steady wins the race. Bit of mental toughness required especially for the last run. Will probably take around the 15-20 minute mark for most of you. Main thing is to keep moving and DON'T STOP! Enjoy
Run 1/2 mile (800m)
10 Burpees
20 Pull Ups
30 Push Ups
40 Squats
Run 1/4 mile (400m)
40 Squats
30 Push Ups
20 Pull Ups
10 Burpees
Run 1/2 mile
Post time to comments
Keep moving through this one, slow and steady wins the race. Bit of mental toughness required especially for the last run. Will probably take around the 15-20 minute mark for most of you. Main thing is to keep moving and DON'T STOP! Enjoy
090208 Sunday's WOD
Row 2k For Time
Post your time to the comments
This should take you between 8 & 10 minutes if you're going at a reasonable pace. Focus on big, strong pulls and try to make the graph on the ergometer (monitor) peak with a sharp rise at the beginning. Use your legs to do the work more than your arms.
Post your time to the comments
This should take you between 8 & 10 minutes if you're going at a reasonable pace. Focus on big, strong pulls and try to make the graph on the ergometer (monitor) peak with a sharp rise at the beginning. Use your legs to do the work more than your arms.
Saturday 7 February 2009
0902007 Saturday
No workout as such, just keep practicing some moves your not so confident with; cleans, snatches and handstands. If there's anything you're not sure about or would like to know more about just ask.
About to order more Kettlebells so if anyone's interested let me know as soon as you can.
About to order more Kettlebells so if anyone's interested let me know as soon as you can.
Thursday 5 February 2009
090206 Friday's WOD
As Many Rounds As Possible in 15 Minutes of:
3 Pull Ups
5 Push Ups
7 Sumo Deadlift High Pulls
Post number of rounds completed to comments.
Keep moving for the full 15 minutes. A steady pace rather than trying to blast through at the start is the best strategy.
3 Pull Ups
5 Push Ups
7 Sumo Deadlift High Pulls
Post number of rounds completed to comments.
Keep moving for the full 15 minutes. A steady pace rather than trying to blast through at the start is the best strategy.
090204 Thursday's Workout
3 Rounds (21-15-9) For Time of:
Hang Power Clean
Dips
Post your times to the comments.
The 21-15-9 structure should be done in around 5 minutes so pick a weight that will challenge you. The first round should be completed without stopping. If the weight is challenging enough you shoud be struggling to finish the 2nd and 3rd rounds without stopping.
Hang Power Clean
Dips
Post your times to the comments.
The 21-15-9 structure should be done in around 5 minutes so pick a weight that will challenge you. The first round should be completed without stopping. If the weight is challenging enough you shoud be struggling to finish the 2nd and 3rd rounds without stopping.
Tuesday 3 February 2009
090204 Wednesday's Workout
For Time:
100 Pull Ups
Post your time to comments.
This may seem like a lot but it's only one exercise and I don't expect you to be doing them unassisted! Use a weight that allows you to complete at least 35 in one go, have a BRIEF rest then continue. Partition the pull ups as necessary from there on while keeping the intensity. This should be a brief (~ 5-7 min) workout to develop some endurance in your pulling muscles, i.e. your back! Don't SQUIRM out of this one! ;-)
100 Pull Ups
Post your time to comments.
This may seem like a lot but it's only one exercise and I don't expect you to be doing them unassisted! Use a weight that allows you to complete at least 35 in one go, have a BRIEF rest then continue. Partition the pull ups as necessary from there on while keeping the intensity. This should be a brief (~ 5-7 min) workout to develop some endurance in your pulling muscles, i.e. your back! Don't SQUIRM out of this one! ;-)
090203 Tuesday
Take a break from hard training today and practice Olympic Lifts instead, working on explosiveness.
Hang Power Cleans
Hang Power Snatches
Use a very light bar and focus on technique.
Hang Power Cleans
Hang Power Snatches
Use a very light bar and focus on technique.
Monday 2 February 2009
090202 Monday's Workout
3 Rounds For Time of:
Run 400m
30 Double Unders
12 Thrusters
Double unders are two passes of the skipping rope for every jump. If you can't do them then sub tuck jumps for them.
Thrusters are front squat into an overhead press. Use the legs to drive the weight up.
Note your times to monitor your progress.
Run 400m
30 Double Unders
12 Thrusters
Double unders are two passes of the skipping rope for every jump. If you can't do them then sub tuck jumps for them.
Thrusters are front squat into an overhead press. Use the legs to drive the weight up.
Note your times to monitor your progress.
Sunday 1 February 2009
090201 Sunday's Workout
10 Rounds For Time of:
10 Deadlifts
10 Push Ups
Pick a weight you won't need to stop with (AT LEAST 10kg) and adjust push ups as necessary (i.e. On knees etc). Should take around 5-7 minutes ABSOLUTE MAX!
Post times and loads to comments!
10 Deadlifts
10 Push Ups
Pick a weight you won't need to stop with (AT LEAST 10kg) and adjust push ups as necessary (i.e. On knees etc). Should take around 5-7 minutes ABSOLUTE MAX!
Post times and loads to comments!
Saturday 31 January 2009
Friday 30 January 2009
090130 Friday
Rest Day
Practice something you're not so good at: push ups, pull ups, deadlifts etc. Don't go heavy just practice the movement and stretch any tight muscles.
I'll give you a break from posting today! Unless you want to......
Practice something you're not so good at: push ups, pull ups, deadlifts etc. Don't go heavy just practice the movement and stretch any tight muscles.
I'll give you a break from posting today! Unless you want to......
Thursday 29 January 2009
290109 Thursday's WOD
For Time:
100 Burpees
Post your times to the comments (and how many you did if you don't make it to 100)
100 Burpees
Post your times to the comments (and how many you did if you don't make it to 100)
Good news!!!
Since thinking about organising group sessions I have decided to organise group sessions and have acquired a hall for that purpose. However, the hall is in use between around half 5 and 8pm Mon - Thu and Sat 10 -12. That leaves daytime slots (including early mornings!) to organize something.
The class numbers will be limited and the first 10 people to register using the opt-in box to the left will be allowed to attend for FREE!!!! Once I have your e-mail addresses I will let you know when and where the free class will be held...... So get typing!
Michael
p.s EVERYBODY that registers BEFORE Saturday (31/01/09) will get a discount on all group fitness sessions!
p.p.s. What are you waiting for?
The class numbers will be limited and the first 10 people to register using the opt-in box to the left will be allowed to attend for FREE!!!! Once I have your e-mail addresses I will let you know when and where the free class will be held...... So get typing!
Michael
p.s EVERYBODY that registers BEFORE Saturday (31/01/09) will get a discount on all group fitness sessions!
p.p.s. What are you waiting for?
Wednesday 28 January 2009
090128 Wednesday's Workout
Four Rounds of:
Run 400m
Each run should be as fast as you can so you'll need to keep pushing yourselves. Time each run and rest for exactly the same time as the previous run before starting again. Ideally this will be done outside and if you need to mark out 400m go to http://www.mapmyrun.co.uk
EVERYONE does this one today no scaling down.
As ususal post your times to comments
Run 400m
Each run should be as fast as you can so you'll need to keep pushing yourselves. Time each run and rest for exactly the same time as the previous run before starting again. Ideally this will be done outside and if you need to mark out 400m go to http://www.mapmyrun.co.uk
EVERYONE does this one today no scaling down.
As ususal post your times to comments
Tuesday 27 January 2009
Group Fitness Classes
With all the talk of a credit crunch and now recession there is a lot of talk about group fitness sessions. I do some small group training in the gym which is great fun and keeps everyone motivated. Another option is holding a class format with around 10-20 participants. This can be problematic in the gym but, again with financial doom lingering over our heads, outdoor fitness sessions are making a comeback, bypassing any need for expensive gym memberships.
Both are things I'm considering doing. Either in a hall or outdoors (The hall is fantastic with showers and changing rooms so ideal if you want a workout BEFORE work!). So I need a favour from you. Pop your name and e-mail address into the box on the left to tell me that you're interested and I'll organize some group training.
Thanks,
Michael
p.s Did I mention it works out MUCH cheaper than private one-on-one personal training? Put your name in the box and I'll tell you how much money you'll save!
p.p.s as with ANYTHING I do it's result- based complete with money back guarantee if I give you what you want!
Both are things I'm considering doing. Either in a hall or outdoors (The hall is fantastic with showers and changing rooms so ideal if you want a workout BEFORE work!). So I need a favour from you. Pop your name and e-mail address into the box on the left to tell me that you're interested and I'll organize some group training.
Thanks,
Michael
p.s Did I mention it works out MUCH cheaper than private one-on-one personal training? Put your name in the box and I'll tell you how much money you'll save!
p.p.s as with ANYTHING I do it's result- based complete with money back guarantee if I give you what you want!
090127 Tuesday's Workout
3 Rounds (21-15-9) of:
Thrusters (Front Squat into Overhead Press)
Pull Ups
Use a weight or assistance that will allow you to complete the first round (21) without pausing but struggle to do the subsequent rounds (of 15 & 9rep). The entire workout should take less than 5 minutes though!
Remember to POST YOUR TIMES AND LOADS!!!!
Thrusters (Front Squat into Overhead Press)
Pull Ups
Use a weight or assistance that will allow you to complete the first round (21) without pausing but struggle to do the subsequent rounds (of 15 & 9rep). The entire workout should take less than 5 minutes though!
Remember to POST YOUR TIMES AND LOADS!!!!
Monday 26 January 2009
090126 Monday's Workout
3 Rounds For Time of:
12 Deadlifts
Run 200/400m
Post your times and loads to the comments
12 Deadlifts
Run 200/400m
Post your times and loads to the comments
Thursday 22 January 2009
090122 Thursday's Workout
I've now got videos for you to follow to show you how to do some exercises correctly.
Back Squat
5-5-5-5-5
That's 5 Rounds of 5 Reps, resting 5 minutes in between.
Post your loads to the comments.
You should just be managing to do 5 reps with whatever load you are using AND be able to maintain form.
Wednesday 21 January 2009
090121 Wednesday's Workout
Remember to post your times, loads or whatever is required to the comments as it is the only way I can monitor ALL of you!
Complete 10 Rounds For Time Of:
10 Deadlifts, 20kg/30kg
10 Push Ups
If you need to adjust what you do in workout to keep moving then post the adjustments you made (e.g. 5 rounds, 7 reps or if you're up to it 50kg deadlift)
Post TIMES and LOADS to comments
Complete 10 Rounds For Time Of:
10 Deadlifts, 20kg/30kg
10 Push Ups
If you need to adjust what you do in workout to keep moving then post the adjustments you made (e.g. 5 rounds, 7 reps or if you're up to it 50kg deadlift)
Post TIMES and LOADS to comments
Monday 19 January 2009
090119 Monday Workout
Three Rounds For Time Of:
Run 200m or 400m
20 Tuck Jumps
10 Push Ups
Take a note of your time and put it in the comments section.
Tuck Jumps - As you jump up, pull your knees up to your chest as high as you can, "tucking" them in.
Run 200m or 400m
20 Tuck Jumps
10 Push Ups
Take a note of your time and put it in the comments section.
Tuck Jumps - As you jump up, pull your knees up to your chest as high as you can, "tucking" them in.
Thursday 15 January 2009
090115 Thurday's Workout
Sorry for delay guys.
Complete as many rounds as you can in 9, 12 or 15 minutes of:
3 Push Ups
6 Sit Ups
9 Squats
If you're new to this stick to 9 minutes, those of you that have been trainin for while push it up to 15 minutes. Post the number of rounds to the comments!
Complete as many rounds as you can in 9, 12 or 15 minutes of:
3 Push Ups
6 Sit Ups
9 Squats
If you're new to this stick to 9 minutes, those of you that have been trainin for while push it up to 15 minutes. Post the number of rounds to the comments!
Monday 12 January 2009
090113 Workout
Complete 3 Rounds for time of:
Run 200m or 400m or Row 250m or 500m
20 Thrusters (Front Squat into Overhead Press)
Post your time and weight of Thrsters to the comments
Pick a weight for the Thrusters that will allow you to complete the first round easily but become challenging in the 2nd and 3rd rounds.
Run 200m or 400m or Row 250m or 500m
20 Thrusters (Front Squat into Overhead Press)
Post your time and weight of Thrsters to the comments
Pick a weight for the Thrusters that will allow you to complete the first round easily but become challenging in the 2nd and 3rd rounds.
Changes
The new web address for this site is www.michael-gardiner.co.uk. Should make things easier to type in from now on!
090112 Just so you know.........
I've joined Twitter (www.twitter.com/michaelgardiner) and will be posting regularly there too. There are lots of interesting things happening there so if you've not had a look pop over to www.twitter.com and take 10 seconds to sign up for an account.
0901121 Workout
Hi guys, sorry for not posting in a while, had internet problems. Here's something to ease you back into things.
Run 2, 3 or 5 km for time.
Pick which one will be most challenging for you without stopping and post your time. This can be done on a treadmill or you can go to www.mapmyrun.com and you can zoom in to your area and map out the appropriate distance.
Run 2, 3 or 5 km for time.
Pick which one will be most challenging for you without stopping and post your time. This can be done on a treadmill or you can go to www.mapmyrun.com and you can zoom in to your area and map out the appropriate distance.
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