Tuesday 9th October 2012

Great Yorkshire Stair Climb

Want to race up the tallest building in Yorkshire? The Great Yorkshire Stair Climb (GYSC) is a charity event being held on Saturday 24th November and organised by our very own Gary Butterfield of G-Rex Fitness. It involves a race up all 32 storeys of Bridgewater Place in Leeds - the tallest building in Yorkshire. If you think you've got what it takes and would like to support a great charity in the Yorkshire Cancer Centre you can check out all the details and register via the website.

3 sets:

Push Press/Jerk x 5

Rest 1 minute

Max Strict Toes to Bar

Rest 1 minute

For time

Complete the following in any order and partition the repititions however you like:

Run 1 mile

60 Burpees

60 Pull Ups

Over the Bar Throws making their first appearance at the box on Saturday.

Monday 8th October 2012

30 Day Challenge

Well done to everyone on getting through the first and hardest week of the Challenge. Hope you're all starting to see and feel the benefits of cutting the crap out of your diet and focussing on eating clean, fresh foods. It's great to see more and more blogs are cropping up as we progress, and everyone is continuing to provide support, motivation and ideas for each other. Keep the updates coming and stick with it.

Back Squat 5 x 5

Add 2.5kg onto your weight from 24/09/12

For max reps:

Tabata KB Swings 32/24kg

Rest 1 minute

Tabata Hollow Rocks

Rest 1 minutes

Tabata Single Arm KB Thrusters 24/16kg (alternate arms every work period)

Tabata Intervals consist of 20 seconds of maximal effort training followed by 10 seconds of rest repeated for 8 intervals, so each Tabata lasts a total of 4 minutes. The above workout lasts a total of 14 minutes.

This method of training and the name 'Tabata' comes from an original piece of research carried out in Tokyo by Dr. Izumi Tabata et al and was first published in 1996 in 'Medicine and Science in Sports and Exercise'.  The abstract from the original research can be found here.

The High Bar Back Squat from The Art of Manliness. The moustache and singlet are not compulsary, but will help you lift more weight!

Saturday 6th October 2012

Hill Sprints

Hill Sprints 9am at Roundhay Park on Sunday morning. Meet at the main car park off Princes Avenue.

Partner WOD

In teams of two, with a 10/7kg Med Ball, complete the following:

400m Overhead Carry (pass ball between partners as necessary)

100 Over the Bar Throws

400m Anyhow Carry (pass ball between partners as necessary)

100 Sit Ups (pass ball between reps)

400m Anyhow Carry (pass ball between partners as necessary)

100 Over the Bar Throws

400m Overhead Carry (pass ball between partners as necessary)

Anytime the Med Ball is dropped both members of the team do 10 burpees.

Compare to 6th July 2011

Laneo, Ferino, Emma and Kate running off with their balls. You can't see it on the picture but they all have huge grins on their faces!

Friday 5th October 2012

Deadlift 2 x 5 @ 75% of 1 rep max. 1 x as many as possible @ 75 % 1RM.

Work on a gymnastics weakness inbetween sets.

3 rounds for time:

10 Hang Power Cleans 60/40kg

20 Press Ups

30 Squats

40 Abmat Sit Ups

50 Double Unders

Happy birthday to weightlifter, triathlete and all round top guy, the one and only Luke Holmes...

...And check him out two years ago at DWF Games 2010!!!