How about a muddy challenge?

2013 will be the year of the mud/adventure run challenges - more than ever before including giant assault courses, open water swims, crawling through mud and under barbed wire, scaling impossible fairy liquid covered plastic hills and even being hunted by Zombies!

If anyone fancies signing up to any challenges then get in quick as spaces go fast - if you haven't done one yet then maybe set yourself a target for June onwards and use it as a reason to inspire you to greater fitness and health.

If I can help with either your decision as to which challenge to take up or with your training for the event then please don't hesitate to get in touch.

I will be doing a few myself and will be happy to put a group together to join me in my training - just let me know :@)

Rod

A bit of pre Xmas advice...

Rather than telling yourself 'I will start that program/diet in the new year after I have gorged through Xmas' how about starting before so that you 'think' before you go mad.

You have 3 weeks to get into a good routine with a regular exercise system and a healthy eating regime-just enough to get your body in shape before the big binge and making it easier to simply continue in the new year without having to start from scratch.

Make sense?

If you need help then simply get in touch and we can fast track you.

Hi ho ho

Rod

Xmas gift idea

'It's beginning to feel a lot like...

I've eaten too much and put on too much weight over

...Christmas!'

Here's a cool idea for the person that you care about.  These gift certificates are designed to ease them into a new year training and health regime and are suitable for all levels and ages.

For the Avid exerciser and gym goer who already has all of the latest kit and gym membership - they can redeem for our 'Peak' fitness testing - with 23 points of measurement from body fat through to strength and even VO2 max.  This will help to identify any points of weakness and can help in their ongoing developmnt.

For People who have been there before but lost their motivation, they know what they can become but can't seem to get stuck in!  Our 1 to 1 PT sessions are ideal as we bring all the kit to them, carry out a fitness consultation and a 90 minute exercise and motivation session.  Activities range from self defence, mountain biking, kayaking, kettle bells, swiss/stability ball, fight club, free weights or just simple CV.




For those not sure, scared about the committment, never done exercise before types - Our Mini PT pack is ideally suited.  During a 2 hour consultation we carry out a mini fitness test, diet consulation, 30 minute gentle exercise session and 6 week exercise programme (incl. ongoing email/text support).



Available in £25 denomonations (£25, £50, £75 etc.)

Call, PM or email for more details 

Reaction and agility work

Adaptation

I have been inspired by the Berber people living high in the Atlas Mountains. Having spent a few days training at 3000m, the altitude had a profound effect on my usually boundless stamina, leaving me weakened after only short sessions.

These people run up an down the mountains like goats with boundless energy and enthusiasm, climbing in the trees in their search for fruit and nuts - in their 70's!!

It's all about adaptation - lead an easy, comfortable life and your body becomes comfortable too. Challenge
It daily and it adapts and becomes stronger, leaner, fitter and, I believe, holds back the ageing process.

I'm now looking at ways to replicate the effects that I felt high in the mountains into my daily routines.

Here's a thought...

Rather than training your body for aesthetics - working on your abs, your arms, your shoulders and so on, to carve out your ideal body shape, find yourself a physical challenge instead. 

Hurdle 5 half meter posts, climb that tree, leap 6 feet, balance along the top of a park bench, complete one of our strength sets, stand on one leg blindfolded for 30 seconds...it doesn't matter what the challenge but make it just out of your grasp and go for it. Your body will work and adapt to achieve it and then it's time for you to set the next small challenge. Before you know it everyday obstacles that caused you diffulculty before will be easy and, guess what, your body will become lean, toned and fitter naturally.

Do you think that the Olympic athletes body shapes were honed on the treadmill or on the track - practicing and practicing for their own challenges? The powerful shoulders of the pole vaulters and the gymnasts have formed as a result of hours of lifting their own bodyweight over and over again in order to achieve more height or better technique. 

My personal challenge at the moment is to be able to perform a full planche press-up - I'm getting there but still a long way off - but every day that I try and do it I notice subtle differences in my strength, balance and tone. Hmmm...maybe I chould do it in my pants??

body weight upper body blast

Try this sub 30 minute routine for a total upper body workout.

Rotational push up pads work the rotator cuff in all directions

You will need:



A chin up bar
A set of rotational push up pads 
A set of stairs








Superset each exercise back to back without rest:

15 w>n press ups
8 ohw chins
10 n>w press ups
8 ohn chins
12 w>n incline press ups
10 uhw chins
12 w>n decline press ups
10 uhn chins
12 n>w incline press ups
8 monkey grip chins
10 n>w decline press ups
6 alt grip chins

Total workout time 22 mins per set - repeat 1-3 sets depending on fitness level (reps may slip by upto 20% per set)

Key - w>n wide to narrow internal rotation
          n>w narrow to wide external rotation (abduct)
          uh - underhand
          oh - overhand
          w - wide
          n - narrow

Have a go at this exercise routine

I love these - they are short, sharp, to the point.  You feel the results straight away, need no equipment and little space - so whats the catch?  The catch is that you have to try as hard as you possibly can for the 10 to 15 minutes that it takes...that's it!

Give it a go and let us know what you think.

The video itself is pretty crappy to be honest but hopefully it will give you a chuckle while your doing the exercises - after all exercise doesn't have to be stuffy and so rigid that it bores you silly!  

A perfect present to yourself

Have you been dieting, lost a bit of weight and now reached a plateau and are struggling to know where to go next? The temptation to drop the diet kicks in and you 'yo-yo' right back to the beginning - or worse!

We have been approached by lots of people in this situation over the course of the last few years and, just recently, it seems to be on the increase.

Exercise programme, detailed fitness testing and nutrition advice in the comfort of your home

To help -  we have come up with a 'Mini PT pack' specifically designed to bolt on to an individuals own lifestyle.  These are a cost effective alternative to joining a gym or hiring a full time Personal Trainer.  

The pack lasts for approximately 2 hours and is carried out in the comfort of your own home and consists of:

• A 30 minute diet/nutrition/lifestyle consultation
• A fitness test measuring 25 points of current level of fitness, 
• A simple, tailored exercise programme to work on at home over a four week period.
• A 30 minute exercise session designed to increase your metabolism and structured around your own space and equipment availability and covering warm up, strength, CV and flexibility.  
• Follow up emails/texts to check on your progress

All for just £50!

These sessions can be carried out as a one off  although it is recommended that they are carried out every 4 to 6 weeks to check progress and update the programme in line with your achievements.

These seem to be working really well with one client reporting a 5lb loss in their first week!

Mini PT Packs are a perfect birthday present as well and come with a gift certificate!

To find out more or to book, drop us an email or call us on 0800 612 6092

10 men wanted to join the programme

We're looking for 10 guys to join me with a new P.E.P (Primal Elements Programming) training course. Working out in the forests, woods, beaches and streets and utilising natural movement- we will hone you to the fittest, fastest, strongest shape that you have been.

Beware though, this is no so called 'boot camp' this is hardcore and will leave you bruised, cut, stung, wet through and covered in mud and sweat. It will involve, climbing, swimming, sprinting, fighting, crawling, leaping, balancing and lifting blended with Japanese elements style thinking and parkour style action.

This will be limited to 10 men for 10 weeks, for two sessions per week. Training will be carried out on a tues and thurs eve at 6.30 pm and will last for approx 90 minutes There will be a benchmark physical test in order to become a member of the group and one at the end of the 10 weeks to measure improvement. The group is targeted at those that perhaps used to be fit but have let themselves slip due to pressure of work/time or to those that have a level of fitness but want to try a different approach to their training.

As P.E.P training is new and this group will be used as part of our assessment programme and the results may be used for marketing, the course will be at a subsidised rate of £180 for the 20 sessions including tests and enrolment.

To join up please send us a personal message with your phone number along with your age, height, weight and level of fitness.

Try this high protein breakfast cereal

Try this as a high protein, kickstart breakfast alternative -

Take a 5lb protein tub and leave about 1 inch of protein powder in the bottom

Add your fav nut and seed mix.

Shake it all up well and serve with a few scoops of natural yogurt


This is what I put in mine:

oats, sunflower seeds, pumpkin seeds, hep seed, linseed, walnuts, almonds, brazil nuts, pecan nuts, goji berries, cranberries, dried apricots, pitted prunes, pitted dates and some tropical fruit mix.

It takes a bit of smashing up to get the consistency right but boy is it worth the effort - and it is really tasty and a great source of complete proteins, minerals such as zinc, magnesium and iron (to mention just a few) and healthy fats and Omegas.

Remember to chew well - so you may need to wake up a bit earlier :@)

This mix is also perfect for a mid morning snack.

To improve it still further - soak the nuts and seeds overnight to trigger sprouting.  This enhances the mineral and vitamin content and reduces any inhibitors which make the mix difficult to digest.

RODs WOD

Just come back from working with a client.  As well as an hour of leg work and combat training we did this nasty little strength set.  Why don't you give it ago ;@)

You should know the moves by now.

30 seconds on, 10 seconds rest, 3 sets:

Sit-ups
Jumping Squats
'T'' press ups
Jumping lunges
Cycle sit-ups
Mountain Climbers

Barefoot running

Having always trained in bare feet wherever possible, I have recently become fascinated with 'barefoot running shoes' as an alternative to trainers.  As my style of training is predominantly outdoors, having exposed skin whilst running through woodland has been a bit restrictive and the cause of a few mishaps!

I must say that the latest throughput of contenders in the shoe world (Vibram, Merrell and Vibro) are absolutely terrific and I wish that I had taken the plunge earlier.  Not only has my safety been enhanced but I am able to do things that real bare feet or trainers simply wont allow.  Balancing, climbing, leaping and running itself have become an absolute joy and I feel like I have a new toy rather than simply a pair of trainers!!

For those of you new to the concept of 'bare foot' then I would advocate taking it slowly as, like most things, rushing in can cause injury.  The transition from a heel strike run to a forefoot strike run places all sorts of strains on muscles that have been supported by modern footwear all of your life.  It is recommended that you increase your usage by 10% per week until you are up to full time use - this will obviously vary depending on how good your proprioception is currently and how strong your arches and forefeet are.

Anyway - enough babble - get out there and try it.  My shoes of choice are the Merrell barefoot trail gloves - especially for a beginners.  They work wonderfully and don't look as 'out there' as the 5 Fingers which are without doubt the 'best' but take a lot of getting used to as well as jibes by the uninitiated!

Click here  to get yours for up to half price in the sport Pursuit sales which ends in 7 days time.

Mud

It's easy to get demotivated to go outdoors when it has been so wet. Clients always dread the wet sessions but then tell me that they are the most fun.
I've said it before, embrace the weather-dont let mud and puddles put you off. Instead, try attacking them- on a bike, in old trainers or just a pair if wellies, get out there and play like a child. The slippery surface and the cold works the body harder therefore burning more calories.

When you're done a nice hot bath gets soon makes you feel civilised again-until next time!

How Fitness Can Benefit Cancer Patients

This post has been provided by Mesothelioma Cancer Alliance

"Cancer can serve as a major obstacle in someone’s life and can be filled with a series of physical and emotional ups and downs. The disease and its treatment can potentially have a debilitating effect on cancer patients. Those going through cancer treatment need to look for every method possible to make the experience a little more bearable. In recent years, scientists have begun to discover the amazing positive effects that a regular fitness routine has to offer those suffering from cancer.

In the past, doctors recommended that cancer patients get as much rest as possible in order to fight the disease. These orders for rest included ordering patients to refrain from physical activity as much as possible. This meant that cancer patients had to forgo participating in any kind of exercise routine. It is now clear that this advice has turned out to be completely erroneous.

There have been many studies that have demonstrated the positive benefits regular exercise has to offer cancer patients. One of the biggest and most important of these studies was conducted by a large British charity, Macmillan Cancer Support. This report by Macmillan Cancer Support was the most wide scale look at the research into the relationship between exercise and cancer patients. The results of more than 60 studies were looked at in the report.

The studies proved that the benefits of regular exercise for cancer patients are tremendous. The report found that patients with every kind of cancer could benefit from a moderate exercise routine. Cancer patients that engaged in a regular exercise program both increased their risk of surviving the disease and decreased their chances of having a reoccurrence of their cancer.

The benefits varied between different types of cancer; however, a workout program had impacted many of the deadliest and most common types of cancer. The study looked at patients that engaged in at least two and a half hours of moderate exercise a week. This amount of exercise reduced the chances of a patient with prostate cancer from dying or having a reoccurrence of cancer by 30 percent. The news for women was even better. Breast cancer patients reduced their risk of dying or having a reoccurrence of their cancer by 40 percent.

This Macmillan Cancer Support report is a major reason that cancer patients are now being encouraged to engage in a regular fitness routine during the course of their treatment. The same study also looked at how health care providers discuss exercise with their patients. The study questioned more than 400 physicians in the UK. The responses indicated that more than half of these doctors had no idea of the benefits a regular fitness routine offers cancer patients. It also found that 1 in 10 of these doctors actually encouraged their patients to absolutely forgo any kind of exercise in order to rest up from the effects of the disease.

Luckily, this report has led to a complete change in the way doctors discuss the subject of physical fitness with their patients. Most doctors are now recommending that their cancer patients try to get at least two and a half hours of moderate exercise during the course of their cancer treatment.

The type of exercise is not important. It can be swimming, running, walking, tennis or any other kind of physical activity. The important part is to make sure it is done at a moderate pace that raises the heartbeat; however, patients with mesothelioma cancer may need a less invasive type of workout plan. It is also important to do a half hour of fitness training at least five times a week.

Cancer patients should listen to their bodies and be sure to stop if they are not feeling well. Consult your doctor and find a workout regimen that best suits the needs of you and your treatment and get out there and get active!"

We would add that any exercise that increase the lactic acid level in the body should be avoided as this creates an acidic balance in which cancer thrives.  Ensure that your exercise is moderate and enjoyable - breathe deeply whilst performing it and ensure that your heart rate stays within the 60 to 80% mhr range in order to stay with the aerobic threshold.

A bad weather forecast

Lots of hail and rain and wind with intermittent sunshine.  Don't let the weather get in the way of your training goals - one excuse to quit can soon snowball into quitting altogether.

Use the weather to your advantage, embrace it, feel refreshed in it.  If you are running then cut your distance and go for some sprint or hill training using the wind as added resistance.  This way you can increase your workload but cut the time outside down dramatically.

Before you head out into the cold rain though - get your body nice and warm first, layer up and do some bodyweight exercises (squats, lunges, press-ups etc.) so that getting outside is refreshing rather than horrible!

A kettlebell workout in the rain and wind feels great!

When you've finished, relish in a nice hot shower and share your experience with everyone else on this group - we'll all be keen to hear how you conquered the elements!

Dragon slayer strength set

HAPPY ST GEORGE'S DAY. To celebrate I have put together this PEP, combat inspired, dragon slaying strength set just for you. So grab your timer, your pen and notepad and if you have a dragon sword then bring it along too. 3 sets, 45 seconds for each move with 15 sec rest.

1. Sword attack/defend 
2. Dragon pin downs 
3. 3 way dragon strikes 
4. Dodge and attack 
5. Supine sword attack

 Post your reps here!

A beautiful day for some PEP training

Woken up to a beautiful morning. The wood pigeons and jays are singing outside of the window,the sun is bursting through the trees onto the dewy lawns and there's a squirrel sitting by the edge of the pool.

Def feels like a barefoot day and 'earth' will be my chosen element.

Why not join me...find a park or forest this morning, check an area for glass etc and ditch your shoes.

Perform the following:
100 squats
100 lunges
100 bunny hops
100 prisoners

Do this for time and post your time here.

When you've finished cool down by spending 15 minutes really 'feeling' the earth between your toes as you go for a gentle walk.

Enjoy

Rod

RODS WOD 17/4/11

Still train in the wind and the rain, push through the pain for the greatest gain ... Oh dear!

Sometimes the thought of getting out there when it's yuk outside can be demotivating.
However, don't be out off, the wind is one of our Primal Elements and along with its cousin the rain, can be pretty good training partners. Try this balance and conditioning combo:

Warm up run with the wind for 15 mins
Puddle jumping for 5 mins
Wind balances (log/post/one leg)for 5 sets of 30 secs
Sprints into the wind 8 sets of 20 seconds
Cool with a gentle run into the wind for 10 mins

Get back home feeling virtuous and full of energy and pat yourself on the back for embracing the weather!

Yesterdays strength sets

Right then - don't forget that tomorrow you need to be doing your strength sets if you want to look like Sarah C - (she has been doing these routines for 8 weeks now and is beginning to look pretty damn good - if I may say so).

Usual routine 3 sets of 6 exercises performed with good form for 30 seconds each and with a 10 sec. transition/rep count.

Post your rep counts on this post and I will record them and award a special prize to the best improver - last session was awarded to Sarah French who won the dubious prize of an hours free 1 to 1 personal training session - bad luck Sarah!

For those of you that like popcorn....
...here is another Crossfire home movie production to help you remember. As usual it is rubbish and I appear to have cut my head of, but hopefully it will steer you in the right direction.

have fun

Rod 
www.cfire.co.uk

Mothers Day workout

"Failures do what is tension relieving, while winners do what is goal achieving."
Dennis Waitley


That said lets test ourselves to failure today.  (Yes, I know, It's Mothers Day - A sneaky little 15 minutes or so is perfectly acceptable if you are the warrior that your family all believe you are.)


Press ups ( 3 sets back to back) - Standard wide arms, military (narrow arms at sides), inverted (feet raised).  
no rest
Sit ups (3 sets back to back) - Reverse crunch, Russian twist, full sit-up with double punch. 
no rest
Chins (3 sets back to back) - Wide overhand, narrow overhand, narrow underhand
no rest


Repeat 5 times.


Perform each exercise until your body fails, move immediately onto the next exercise and, again do to failure (you will probably not be able to do many by the 2nd and 3rd exercise).


Tough...I lasted 17 minutes - which my wife will tell you is a long time for me ;@)


How long can you last??

Whey protein special launch offer

We are going to be placing an order for whey protein next week.  For details of the product, follow this link

Normal price is £34.99 but I will be offering this exclusively to LGSF and Crossfire members ONLY at a discounted rate of £28

This supplement is suitable for all body types, brilliant as a lean muscle gainer so great for helping with your weight loss programme or for bulking up.

Get your orders in by Tuesday on this post please.

Rods WOD. 14/3/2012

Spring is here...so let's do some springing!

5 sets back to back. Active rest of 30 seconds using full sit ups

10 burpees
10 squat jumps
10 mountain climbs (each side)
10 jumping lunges (each side)

Boing boing!!!

15 minute Strength routine - 3rd week

We're into our 3rd week and these are a little harder as we have added some more explosive movements that will get your heart pumping and your thighs and bum burning.

As always 3 sets of each exercise performed for 30 seconds with a 10 second break to write down your rep count and for the transition to the next exercise.

Click here to join our fitness group on Facebook - you don't have to live in Sussex (or even the UK) to join in!

Click here to join our fitness group on Facebook - you don't have to live in Sussex (or even the UK) to join in!

RODs WOD 29/2/2012

"Individuals play the game, but teams beat the odds." -SEAL team saying

Love is in the air!

Tenuous link time - as today is the 29/2 and its traditional for girls to get down on one knee...
todays workout is a partner assisted leg workout!






Grab your partner and give this a go


Using your partner for support - grab both hands face on.


Perform 10 jumping squats - supporting partner uses their arms/shoulders to help launch the jumper.
Perform 20 standard squats


Rest for 20 seconds (feel free to have a SNOG AND A CUDDLE)


Repeat ten times.


Finish off with supported sit ups - partner holding legs down.  Person doing the sit up has to lift off and plant a smacker on the partners cheek. - 4 sets of 20 (change over each set).




Have fun.


Cupid/Rod

RODs WOD 23/2/12

Endurance is not just the ability to bear a hard thing, but to turn it into glory.
~ William Barclay

Shall we test ours today. Whatever your best run is, I want you to go out and smash it...go for an extra 20% on your distance.

If running isn't your thang then fast walk and if you can't get out then this is for you:

5 mins spot jog
50 burpees
50 press ups
200 crunches
200 squats
5 mins spot jog

Crash through each set as fast as you can, 1 min rest and into the next. Write your time down on completion.

Rod
Www.cfire.co.uk

healthy pancakes

Yay, it's pancake day and I lurv pancakes!  From as young as I can remember my mum used to make batched of them blattered in lemon juice and castor sugar and my first job was as a pancake chef in a local restaurant   Since then, they have been something that I love to cook, love to eat and love to flip!  Its the one food that the wife lets me fling about the kitchen too!

If you are intolerant to Gluten or if you simply fancy something that has all the flavour and texture of a good pancake but is full of complete protein (yes all 8 amino acids...in a pancake), then try adding Buckwheat instead of traditional white flour!

• 100g buckwheat flour
• 2 free range eggs
• 250ml semi skimmed milk
• 125ml water
• Oil for frying (try rapeseed oil as it has half the saturated fat of Olive Oil, does not go trans fatty at high temperature and it is lovely and light)   

I like to serve mine with a dollop of fresh butter and maple syrup...yum. 

National drink only water day

Tomorrow is national drink only water day!

Fact-We are 60% water

Fact-We sweat water, not red bull

Fact-the steam in our breath is water (1 to 2 litres a day)

Fact-we wee water

Fact-The diuretic effect of coffee means that it makes your body lose twice as much water than it puts in. Fruit juices, 5 times as much. Carbonated drinks up to 20 times!

Fact-our body uses water to cleanse our organs

Fact - your wee should be clear and odourless. If its not then you're dehydrated.

Fact-cellulite hates water.

Fact-we can survive for upto 8 weeks without food and only 3 days without water.

Fact-you WILL NOT get lean without good hydration

To determine how much water you need. Work out your body weight in lbs and half it. The result is the number of fluid ounces you need each day. 10 fl oz is roughly 300ml. Add onto this 500ml for an exercise session plus put back the water stolen by coffee, fruit juice etc.

Tap water is usually Is fine!

Glug

Rod
Www.cfire.co.uk

Whats the best time of day for a workout in order to burn fat?

The morning will be best, particularly if you can get some resistance training in as well. Not only are your glycogen levels at their lowest - meaning that you will have to dive into your fat reserves to perform your workout - but also, the workout elevates your metabolic rate for several hours after the actual session so you will feel the benefits throughout the day. 

Even better, if you can get an early morning in and then a quick turbo charge at lunchtime - a 20 minute strength circuit should fit nicely in before you have lunch and will make sure that your calorie burn continues throughout the afternoon too!

Beat your cold with...meatballs!

I still have 'man flu' so I feel like moping about feeling sorry for myself today!  

When we're feeling like this it's usually a good idea to rest off from the workouts for the first 2 days to let our bodies rest - but that doesn't mean that we're getting lazy - oh no!

Concentrate on an healthy eating plan instead.  Feeling poorly is the perfect time to make some positive changes to your diet.  Your body craves fresh fruit, lots of water, light foods and fresh veg with all their immunity increasing properties, antioxidents and genera lovelyness - so go on, make it happy and change the way you think about your food.

I made these delicious homemade turkey, garlic and sage meatballs - low in fat, high in protein and immune boosting garlic and cold fighting sage.  Tasty and perfect with a helping of fresh linguine a herb salad and a big glass fresh water

Simply blend a slice of wholemeal bread with 2 cloves of garlic, some fresh sage and an onion, a sprinkle of black pepper and some pink salt.  Mix with a 500g of fresh turkey mince and form into small balls.  Brush with a bit of rapeseed oil and pop in the oven at 180 for 20 mins.

Lets Get Sussex Fit kicks off with its first FREE outdoor session

As part of our initiative to drive up the fitness levels of people living in Sussex and to entice them into sport generally, Crossfire launched 'Lets Get Sussex Fit'(LGSF) in January with a series of free initiatives. 

As well as a Facebook group 'Lets Get Sussex Fit' offering advice, daily workouts, competitions and a chance for others to share their success stories, Crossfire, has pledged 24 free outdoor group exercise sessions during 2012, starting in Worthing, West Sussex.  If popular, the Crossfire team will be pledging more free, bi-weekly, sessions in other towns around the county. 

Yesterday saw the first outdoor session on the beach to which people travelled from up to 30 miles away to attend, bringing their children along to join in the afternoons activities.







Participants performed a group warm up followed by a 2 mile power walk, a HIIT session, a body weight strength circuit, an intense ab workout and a stretching session.

  Children were encouraged to join in with the routines and helped out by coaching their mums and dads!

LGSF is actively encouraging involvement from fitness enthusiasts that want to lend their support and knowledge to help others.

The next Worthing session is scheduled for Sunday the 26th February at 2pm and can be joined by visiting the events page here and clicking the 'going'  button or, for more details, contact info@cfire.co.uk

Macdonalds isn't all bad after all!

There are of course instances where a Macdonalds is positively called for!

ROD's WOD 9/2/2012

"The world breaks everyone, and afterward, some are strong at the broken places." -Ernest Hemingway


Only just over a week until we do our 2nd fitness test - it's nearly been a month already and, if you have been doing at least 3 of these WOD's a week, then you should be starting to see quite a difference in your strength, weight, shape, and cardio fitness.


Todays workout is a workout for the abs - again, it needs no equipment and just a small amount of floor space and should take you about 6 minutes in total and should leave your abs burning.


Do each exercise for 30 seconds, take 5 seconds to change to the next exercise and then do 30 secs and so on.  When you do all 8 exercises start immediately again for 2 more complete sets.


Crunches
Reverse crunches
Point and shoot
Scissors
Russian twists
Prone plank
Side plank - left
Side plank - right


As always let me know if you  aren't sure of any of these and I'll pop a video up for you.


Have fun!


Rod
www.cfire.co.uk

RODs WOD 8/2/12

A quick reminder... YOU ARE AWESOME!!!!!

Today, simple routine 20 mins only, no equip necessary.
10 crunches
10 squats
10 burpees
10 press ups
15 secs rest
That's 1 round

How many rounds can you manage?

RODs WOD 6/2/2012

Fall seven times, stand up eight. - Japanese proverb


Now doesn't that sum up determination - so, lets follow that old Japanese rule with another 'snowball' burpee day.  


Fall down, do a press up, get back up again!


Remember start with 1 and then do an extra 1 every half an hour so that by the time you hit 8 hours you will be doing how many in a set?  


Quite a lot! 


Be determined.  


Get fit!


Rod
www.cfire.co.uk