Crossfire Winter Bootcamp enrolling from 2nd November 2011

Aimed at beginners, these groups will concentrate on basic CV fitness, balance, flexibility, co-ordination and strength.  We will work on diet and weight loss with a weekly weigh-in and motivational challenges to help achieve a weight loss goal.

The sessions are outdoors, in all weathers and are an early start enabling participants to get a session in, get home and showered and into work by 9am.  No excuses about 'not enough time to exercise'!

Click image to view poster

Location Climping Beach - Climping Street,Climping, Arundel, West Sussex BN17 5RW Follow signs for Bailiffs Court Hotel and carry on past for about a mile.  Plenty of parking available (pay and display).

Times - 

Group 1 - Mon., Wed., and Fri. mornings from 6.15 through to 7am

Group 2 - Mon., Wed., and Fri. mornings from 8 through to 8.45am

Group 3 - Mon., Wed., and Fri. mornings from 9.45 through to 10.15am
Group 4 - Mon., Wed., and Fri. mornings from 10.45 through to 11.15am

Costs - £6 per session payable monthly in advance.  No show, no refund - sorry but we are looking for dedication here.  

Spaces available - 15 maximum - call or email  for availability

Registration - book by phone or email.  Paypal, credit card or cash payments accepted.  You will be required to sign a medical disclaimer. 

Kit required - Fresh water, training gloves, track suit (or similar), fleece, trainers/boots, hat and a towel.  Expect your kit to get wet and muddy so nothing too nice!

Spartan HIIT

3 mile beach run this morning with 200m sprints intervalled with 

tag - 1 on 1
sumo - 3 x 60 sec. bouts
swim - 100m sprint
rock carry - load 100 kg up the beach and then unload back down against the clock
Ukemi (rolling breakfalls) - over and under beach obstacles
Shurikenjutsu -target practice with heavy rocks working on distance and accuracy
wrestling  - 1 on 1, 1 on 2 and 1 on 3
belly crawls - keeping low to the sand crawl along shoreline 100 min and out of waves
Tobi (jumping) - reactive speed jumping
Balance run - running lengths of break water
100 challenge - 100 x sit-up 100 x press up timed race
Climbing - walls, breakwaters, trees on shoreline
Plyometrics - bounding
                     bunny hops
                     lunges
                     Box jumps

Prepared for anything!

Spartan Training continues

Today we hit the beach at high tide.

Equipment used was a set of 20kg dumbells. No need for anything else as the breakwaters, deep shingle and crashing waves provided the needed resitance today!

The draining effect of the stones is not to be under estimated - our hearts and lungs were bursting throughout and there were several occasions when sickness was knocking at the door as our legs caught light!

Warm up: 2km run through decline shingle, jumping deep breakwaters (up to 10ft) on the way out and climbing back over on the return

No rest

2' 6" step-ups carrying 40kg dumbells, fast pace for 30 seconds - back-to-back with
Alternate plyometric lunges onto 2ft braekwater. - 3 continuous sets

15 second water break

Side step-ups onto 2ft breakwater, alternate legs with moving 40kg shoulder press- 10 reps
Breakwater leaps, double leg jump over 1ft breakwater and immediately bounce reverse back to shingle - 15 reps non stop. 3 sets

30 second water break

200m sprints in deep shingle - 2 sets. Timed. Killer.

30 second water break

100m bounding in deep shingle intergrated with bunny hops, walking lunges

Plank crawls - assuming plank position, crawl along the beach, legs burning and through breakwaters for 1 minute - 3 sets.

Stretch.

High Intensity Interval Training (HIIT)

I have been looking at various types of HIIT sessions designed to be great fat strippers, perfect for building stamina and blending these with good quality, muscle building resistance work.

Today we worked on beach work - well why not, it's down the road and was a beautiful day.  You see I believe that it is important to find a balance - HIIT work can be painful but balance this with doing it on the beach it becomes something to look forward to.

The good thing about beach training is the sand is soft, therefore working us harder.  The shoreline is also angled or sloping so that we can intensify the workout either one side at a time or an 'uphill/downhill' routine.  We also have a great big puddle of water to jump in at the end to cool off!!

This is the HIIT set that we did, give it a try and let me know how you did:

20 minute warm up jog keeping heart rate at a constant 80% MHR

10 second sprint
10 second jog
10 second sprint
20 second jog
10 second sprint
30 second jog
10 second sprint
20 second jog
10 second sprint
10 second jog

Repeat this section 3 times

10 minute jog as above

Sounds easy eh!  Actually its a fairly quick routine that can easily be varied with the inclines mentioned earlier.  The addition of soft sand or shingle really sap the legs quickly so dont be fooled!  Hear rate up to 95-110% MHR  total calories burnt on this session 768 in just under 40 minutes ;@)