[Franz29]

Starting Wednesday we will be bringing you an FK.UK Daily Workout.

The format will be designed so each workout takes roughly an hour to complete, sometimes less, rarely longer and will encompass a buy in phase, a strength or skill based section followed by a conditioning routine and then some relatively easy challenges to act as a cash-out. There is no prescribed warm-up, do whatever you feel you require to get you ready to perform.

We will be incorporating activities like cycling and swimming in addition to the running/rowing we all currently perform, but substitutions will be posted in the event that you don't have access to a pool or bike.

The regular schedule will be 2 on, 1 off, 3 on, 1 off with the rest days as active rest meaning you do something less strenuous like flexibility work or some accuracy drills. This schedule is altered slightly for the first week to reflect the mid-week nature of the start (and the fact that Wednesday would normally be the designated rest day)

The Workouts should be posted the lunchtime the day prior to their completion in order that you can hopefully arrange to have the required equipment (so you could also do them ahead of time if you wished)

Potential equipment (not mandatory obviously) includes sand bags, tyres, sledge hammers and the like in addition to the regular barbells, pull-up bars, rings and ropes but substitutions will be suggested in case you don't have access to these tools.

Scaling will be incorporated into the workout and each conditioning routine will have a goal effect which will determine how you scale. For example, if we want to work on a purely metabolic level we would have a workout that lasts 5 minutes or less at high intensity; a conditioning routine looking for muscular endurance might be scheduled to last anywhere between 7 and 15 minutes. You can scale reps or weights as you see fit so that you finish in the time domain required.

The first workout will be posted for Wednesday. The first week involves max effort testing to determine the 3 or 1 rep max (depending on training history and experience) for use in scaled workouts. This will be re-evaluated on a regular basis.

Obviously you don't have to follow the DW, there are many other fine workouts you could do instead, we just felt it was high time this site started to post a workout so we can compare notes and create a workout regime that hopefully fits all members needs.

Any questions/comments, post them here.

If you have any suggestions for workouts in the future PM me and I will see what I can do, but please give us a while to find our feet before hitting us with workouts.

[Red]

What a great idea! Wish you lots of luck with it. I like the idea of testing your max effort before sessions begin, something CrossFit lacks. Do not like the idea of all women lifting the same weight. I know that Brand X does a fantastic job of scaling, but it really should be related to persons individual strength. Although Peak Performance this month has covered this very well, was really pleased to see this addressed.

I will be very interested to see the first wod!!

[Ed Flood]

Great idea!

[Gubernatrix]

Good stuff, looking forward to seeing the workouts. It will be interesting for me to test my maxes as I haven't been inside a gym for 2.5 months!!!

[marcus clarke]

like it, still gonna do the crossfit WODS though.

2 workouts a day....nice

[Ben]

Was thinking of telling you/Chet pretty much this exact idea, was thinking of it today.

But that was just like a workout of the week, from anyone's trog

but this sounds much better, sounds like bit of work though creating daily ones, if you need any help, not that i'm much but still

[Chet]

Cheers guys, get stuck in!

[Rich]

Sounds good fellas, I'll give it a go.

[greg]

marcus clarke, on Jun 29 2009, 09:55 PM, said:

like it, still gonna do the crossfit WODS though.

2 workouts a day....nice

i was about to say i bet people start doing these in addition to their regular workouts...

[FK Pimp]

nice one chaps
good to see
I'll probably duck in and out with other training.

[Franz29]

greg, on Jun 30 2009, 09:55 AM, said:

i was about to say i bet people start doing these in addition to their regular workouts...

Yep, good luck with that one!
Hopefully as we go along people will decide that this is enough for them for the most part. Or, like Pimp, they can pick and choose what they do around other training to get the results best for them. Either way works for me.

[David]

Interesting. I may well snaffle a few ideas off you, but I tend to do workouts that are a bit shorter as I'm usually a bit pushed for time.

[Gubernatrix]

David, on Jun 30 2009, 12:57 PM, said:

Interesting. I may well snaffle a few ideas off you, but I tend to do workouts that are a bit shorter as I'm usually a bit pushed for time.

You could always drop the 'buy in' and 'cash out' elements and just do the main workout.

[David]

Yes, good point. I suppose we'll know how easy it will be to adjust it when we see the first one - I'm quite interested to see what they come up with!

[Mister C]

greg, on Jun 30 2009, 09:55 AM, said:

i was about to say i bet people start doing these in addition to their regular workouts...

I was about to say that I bet Marcus would start doing both.

Great idea guys - I'll be joining the ranks of the cherry-picking brigade rather than the following it religiously brigade. Really looking forward to seeing what you come up with.

[Chet]

David, on Jun 30 2009, 06:25 PM, said:

I suppose we'll know how easy it will be to adjust it when we see the first one

Franz29, on Jun 29 2009, 08:41 PM, said:

The Workouts should be posted the lunchtime the day prior to their completion...

Have a peek at the blog

[Will]

Not had a look over here for ages and come backto find this! Great idea, look forward to doing some of these.