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!

Crossfire selected for new major movie

The fitness team at Crossfire have been asked to provide body transformation and combat training solutions for a new blockbuster movie to be screened in 2013.

Casting is still in progress but early discussions reveal some major bulking up for 2 lead actors who will be portraying gladiator style roles.  As well as combatative skills and a rigorous 4 hours a day, 5 days a week training programme the team will be addressing a tailored nutritional programme aimed at piling on muscle whilst maintaining optimum flexibility for the roles.

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.

Optimise your workout - Pull-ups

Pullups Bodybuilding.com

As an exercise, pull-ups can provide a multitude of benefits. Obviously there are the major muscles of the Latissimus Dorsi (Lats) being worked and secondary muscles including biceps and middle back. A slight adjustment to a legs crossed and knees raised in front position recruits the abs.

Moreover, this is what we call a reality exercise. The forces use this as a benchmark test for new recruits and for good reason - being able to haul your own weight above an obstacle is useful and in some cases can be life saving (imagine falling into a river and catching the edge of the bank - could you haul yourself out?)

By supersetting this with for example a leg squat, you will really start to get your cardio started as well.

Do it on a doorframe to increase your grip strength too.

The options and applictations are almost endless. The results and benefits are amongst the best from any exercise.

Crossfire welcomes Bodybuilding and Nutrition specialist Neil Batchelor to the team.

Neil is one of our more experienced Trainers with a credible track record in body building and gym management.

His addition to the team brings some serious body transformation technique to our clients wishing to concentrate on extreme toning, mass gain and body styling type roles.

In addition to this, Neil brings on board the Muscle Fury range of nutritional supplements.

Achieving these sort of results can be arduous and involve serious changes to diet and your workout strategy.  Rest assured that Neil not only has the experience to get you there but that he has a very calming, charming nature achieving results through positive motivation and mentoring.







Neils impressive list of achievements include:

• 2011 - Current South Coast 90kg Champion UKBFF (UK Body Building and Fitness Federation)
• 2010 - 2nd South Coast 90kg UKBFF
• 2010 - 2nd Scottish UKBFF
• 2000 - 2nd Southeast UKBFF
• 1999 -  2nd Stars Of Tomorrow UKBFF
• 1999 - 2nd All Hallows Strongman

Don't let his appearance deceive you though - Neil is no 'meathead'.  As well as being REPS and YMCA approved and owning and running 3 gyms, both female and male, he is the founder and Director of Muscle Fury, One of the most popular nutrition companies on the market.  Their full range of supplements are exclusively available to our clients to assist them in attaining their goals.

Spartan workout

I know, it sounds cheesy.  But listen up-it's a mindset.  Boot camps have been popular for so long and now it seems that everyone is doing it - great, but is it really as tough as it could be.  Lets look at today's Spartan regime - being the first:

We're putting the body under muscular and metabolic stress - challenging every major muscle group in every possible direction with little rest.  We never repeat the same exercise in the same way twice as nature adds the X element to the mix.  The body never has the chance to adapt and is challenged at every turn.


3k run uphill climbing 184m, cross-country carrying a 10kg medicine ball in the arms and a 25k backpack.


arrive at destination - an old tree - looks and sounds idyllic.  Don't be fooled.


2 minute rest 


5 minutes continuous bungee rallies - tethered to a tree with rope and elastic for a 50 meter sprint, catch the medicine ball, sprint back and throw the medicine ball back to the start.  Using high leg sprint starts we drain the blood from the body to the legs and then, as the elastic tension kicks in, the respiratory system screams out for oxygen.  Added to this the pure adrenaline of knowing that the bungee could break if you over power ( we had one 'accident resulting in some lovely welts across the chest)!


No rest


500m sprint circuits through brambles, nettles, potholes.  Keep your legs high, bound, leap to avoid those stingers but watch where you land! - 3 sets supersetted back to back with


Branch pulls -  60 seconds tugging at a low branch - pull against the trees tension, straining the knees, quads, biceps and lats to burning point before back onto the sprints.


30 second water rest and move onto


Medicine ball crunches combining double kicks and overhead throws - 5 sets of 20, partnered and super setted with 


Medicine ball slam downs and squat thrusts. Last 2 sets progress to slam downs-medicine ball pressups-squat thrusts


no rest


5 sets 30 seconds Plyometric overhand grip pull ups - using the spring of the branch jump high and pull up - 3 seconds continuous pull ups - lats burning like hell! superset with


Deep press-ups with rotation - partner resistance.


no rest- straight on to


Medicine ball hops - leap high, knees raised-land on the medicine ball and leap back off high to spring straight back supersetted with


Branch push - low hanging branch pushed hard , knee deep in brambles and nettles to add distraction and adrenaline, branch wants to send you catapolting into the stingers.


30 second water break


3 x 2 minute rounds on the strike pad supersetted with chin ups


Medicine ball punches - throw the ball high, triple strike, run after it repeat - 5 minutes.


Cool down with 2 minutes skipping


2 minute water break


10 minutes stretch incorporating PNF


Pack the kit back onto the back for the descent run.


90 minutes - 1400 calories, 6k distance, 184m climb, 1 large bungee welt, lots of nettle stings, bramble cuts and a thoroughly exhausted but satisfied body!


Location - Cissbury Ring, Sussex - I think used to be a Roman Fortress - quite apt really.

That's day 1.

Day 2 Tuesday - carrying some tyre's on the run - should add another dimension!

PS - sorry tree!

Spartan training - bring it on.

Real life weight-loss challenge

We will soon be following the weight-loss diary of Jeanie Butler, a real mum with 2 hectic boys, a busy Partner and her own business.

Jeanie has tried the Atkins diet and the Lighterlife diet to some success in the past, shedding massive amounts of weight, only to put it back on again (and then some) when she returned to a 'normal' diet routine-the classic 'yo-yo' diet...

Jeannie and her Partner Tim who is behind her endevours

...sound familiar?

Now, desperate to lose her excess body fat, she has turned to Crossfire for help.  Using a combination of simple 'at home' exercise, taken regularly to fit into her lifestyle along with a good quality diet, we believe that she CAN do it.  Jeanie wants everyone to see how she does to encourage her to stick to the plan and to offer inspirattion to those in a similar situation.

Her diaries will start on her return from holiday in 10 days time and will include 'before' shots, exercises, diet and her emotional ups and downs as she pushes towards her goal.

Go Jeanie!!!