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In the process of applying for crossfit affiliation. Using Sat mornings with a group of my PT clients to experiment with my new facility in Plymouth. Had 9 people split into groups of 3 and did the following:
20, 15, 5 reps (Would have done the 10 rep set but this would have been too much for half the group, so decided half way through the first group to downsize! Trust me, they were all for this!)
Exercises: High Jumps over a 20 inch punch bag
Press Up Crossovers
Walking Lunges (holding 20kg plate guys, 10kg girls)
Burpess (full with jump and clap above head)
Pull Ups or Jumping Pull Ups
Thrusters(guys 20kg plate, girls 10kg plate)
Used rings and a trapeeze for the jumping pull ups. For the guys I have 2x12ft scaffold poles lashed on the underside of exposed beams - works well! Times ranged from 13 - 20 mins and everyone has put their name down for next week! You can't ask much more than that.
It's the start of something good down here in Plymouth. Had a professional photographer taking some snaps so i'll try and post these asap!
Roll on the crossfit revolution!
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Debut Killer Workout!
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#2
Mark 
- Heavyweight
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- Group: Associates
- Posts: 1,472
- Joined: 23-January 08
- Gender:Male
- Location:Derby
Posted 09 August 2008 - 02:48 PM
Congrats mate....
"The idiots are self regarding consumer slaves oblivious to the paradox of their uniform individuality. They sculpt their hair to casual perfection, they wear their waistbands below their balls. They babble into hand-held twit machines about that cool e-mail of the woman being bummed by a wolf. Their cool friend made it. He's an idiot too. Welcome to the age of stupidity, hail the rise of the idiots!"
Charlie Brooker & Chris Morris.
"Don't get hung up on the stopwatch or times, or even weight lifted, think about technique, technique, technique and listening to your body. You will not perform better every session and that is set in stone. Test your self every month keep a written journal not just a forum, a place where you can keep personal notes that you can read to motivate yourself. Don't compare yourself to others when you are working out and likewise do not think that you are already fit as fcuk!!! As someone will always be in front and behind you, ultimate confidence in your abilities yes, but arrogance no, there is a fine line.
But most of all do the things you hate above the things you like or are good at, this will make you a better athlete. Save the things you like for recreational sessions. But ultimately enjoy it, even when you hate it! And finally remember the mind will always give in before the body!"
Here endeth the lesson.
Mark
Coach 'The Box'
The Box training Blog.
The Box mail.
FUBAR
Charlie Brooker & Chris Morris.
"Don't get hung up on the stopwatch or times, or even weight lifted, think about technique, technique, technique and listening to your body. You will not perform better every session and that is set in stone. Test your self every month keep a written journal not just a forum, a place where you can keep personal notes that you can read to motivate yourself. Don't compare yourself to others when you are working out and likewise do not think that you are already fit as fcuk!!! As someone will always be in front and behind you, ultimate confidence in your abilities yes, but arrogance no, there is a fine line.
But most of all do the things you hate above the things you like or are good at, this will make you a better athlete. Save the things you like for recreational sessions. But ultimately enjoy it, even when you hate it! And finally remember the mind will always give in before the body!"
Here endeth the lesson.
Mark
Coach 'The Box'
The Box training Blog.
The Box mail.
FUBAR
#3
Chet
- Super Heavyweight
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- Group: Admin
- Posts: 5,927
- Joined: 13-November 07
- Gender:Male
- Location:Surrey
Posted 09 August 2008 - 05:28 PM
Nice one mate.
Hope all goes smoothly with the affiliation process too.
Hope all goes smoothly with the affiliation process too.
Member of Team BodiTronics: Sponsored By BodiTronics and BodiPro
http://www.boditronics.co.uk
http://www.boditronics.co.uk
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