Wednesday, 29 February 2012

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.


Thursday, 23 February 2012

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.


Tuesday, 21 February 2012

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 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. 

Friday, 17 February 2012

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!



Thursday, 16 February 2012

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!

Wednesday, 15 February 2012

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.

Monday, 13 February 2012

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

Thursday, 9 February 2012

Macdonalds isn't all bad after all!

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

Wednesday, 8 February 2012

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.

Reverse crunches
Point and shoot
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!


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?

Monday, 6 February 2012

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!


Thursday, 2 February 2012

RODs WOD 3/2/12

If you can find a path with no obstacles, it probably doesn't lead anywhere. - Frank A. Clark

With this in mind, lets put that to the test shall we.  

If you can, get outside and head out to my playground in the woods.  Get off of the path (look for a deer track) and get a jog in.  If you meet an obstacle then jump it, climb it, crawl under it.  I want you to try and get a good 45 minutes of exploring in.  Be as quiet as you can as you do it - when you go into 'stalk mode' your core tightens, your breathing is more controlled and the effort to become lighter on your feet intensifies the workout on your legs.

If you cant make it to the great outdoors then create your own path - at the office, in the gym, at home.  Create as many obstacles during the day that you have to climb over, jump off, crawl under - add some sit-ups, press ups and squats just to keep it real - 

Probably best that you print this page off though...

...just in case the boss questions what the heck you're up to - just tell them 'Rod made me' and get him to join in! 


Wednesday, 1 February 2012

Love Handles - the movie

Those tricky little wobbly bits get a right seeing to with this exercise!  If you're in a gym and there are no trees (poor you), substitute with a cable machine.

ROD's WOD 2/2/12

"I can accept failure, everyone fails at something. But I can't accept not trying." - Michael Jordan

1/2 mile jog warm up
30 body weight squats
20 press ups
1/2 mile jog
20 lunges
4x25 meter sprints (rest 1 minute in between)
1/2 mile jog

RODs WOD 1/2/2012

“We would accomplish manymore things if we did not think of them as impossible.” C. Malesherbes

Today I want you to think about your posture.  Sometimes  that tummy can be exaggerated by slouching so, conversely, sitting upright can help to flatten the bulge.

Throughout the day consciously sit up or stand tall (shoulders back chest out as they used to say).  If you are sitting down at a desk, every time someone calls you, tense your stomach, sit tall and lift your feet off of the ground by an inch for the duration of the call - don't hold your breath though, its bad form and ruins the conversation!