Back Squat
5 Sets of 5 Reps
Post your loads to the comments
We've moved.....
14 years ago
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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