Run, Press, Sweat. Saturday Workout.

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

Today's workout is more or less directly from Glassman:

At 50% bodyweight as opposed to 95lb. And 400m runs to up tempo and reduce recovery

• 400m Run


• 21 Strict Press


• 400m Run


• 21 Push Press


• 400m Run


• 21 Push Jerk


• 400m Run

Comments are always appreciated.

Contest Condition

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

Best of luck to Rhys who is competing in the Lakeland Judo Open this weekend.

On Wednesday we went for:

• Rotational med ball work,


• lateral KB Circuit


• Plyometric calisthenic power endurance work.

BW:

• 21-15-9


• 50kg Thrusters


• Pull Ups

Back to front with a twist

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

A variation on Gym Jones' "Jonesworthy" Workout.
80 KB Swings
40 Squats
20 Gold Standard Burpees
64 KB Swings
32 Squats
16 Gold Standard Burpees
48 KB Swings
24 Squats
12 Gold Standard Burpees
32KB Swings
16 Squats
8 Gold Standard Burpees
24 KB Swings
12 Squats
6 Gold Standard Burpees
16 KB Swings
8 Squats
4 Gold Standard Burpees
8 KB Swings
4 Squats
2 Gold Standard Burpees
4 KB Swings
2 Squats
1 Gold Standard Burpees

Upstairs Downstairs Workout

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

Pictured: Correct anatomical travel route of the overhead squat performed correctly. OHS to be covered soon

Using a load that is 75% of your bodyweight.

• 10-9-8-7-6-5-4-3-2-1 of


• Push Press


• Conventional Correct Squat

Do not sacrifice form and depth for fast times on this workout

Sunday: Dynamic Power

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

Adapted from Glassman's CF "HeleN"

3 Rounds of:

• 400m run


• 12 Pull Ups


• 21 KB Swings (heaviest bell available you can swing with good form)

Follow up with 50 KB snatches with good technique.

A Simple yet effective workout that can be adapted to any age/ability level (note picture)

Saturday: Sit don't stay.

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

3 Rounds of:

• 100 GHD Sit Ups
• 800m Run
• 100 Squats/Uchikomi: seoinage turn ins (for the judoka)

FGB Intro

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk




Variation on Glassman's Fight Gone Bad Workout
Against a continuously running clock perform the following exercises for one minute each. 3 rounds with one minute rest between rounds. Each rep scores a point.

• Concept2 Row (calories)
• Box Jumps
• Wall Ball (front squat to medball throw and catch)
• Push Press
• Power Sit Ups

Triple Action Thursday:

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk




3 from the box yesterday:
Carl:
KB calisthenic warm up.


Lateral KB Circuit


AMRAP 10 Keg Press/ Keg Carry/ Sandbag Carry/Clean/Squat combo



Graeme: Tabata Interval Testing.
Push Ups
Squats
KB Swings
Sit Ups



BW:
Tabata Intervals on Concept 2 for 10 mins

Richard's Rampage

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

The big guy was on fire this afternoon with intensity and focus that is always great and always expected to see here at BWF. Due to the quality of his performance the following main workout will now be known as "Richard's Rampage!"

Warm Up: Shuttle Runs with KB swings,snatches at each end.

Richard's Rampage WOD:

• 3 Rounds of:


• 50 Kettlebell one arm swings


• Extra heavy Sand bag clean and Zercher Carry with 5 squats each end


• 10 Push Ups


• 10 Sit Ups


• 10 Gold Standard Burpees

One word: Awesome!

Judo dreams start here!

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

A big welcome to Rhys who joined the warrior ranks of BWF this afternoon. Rhys is a top ranked contender in the national Judo junior categories and we're going to assist his conditioning and push him up to being Champion. One to watch out for!

A mainly instructional session comprised of:

• Bodyweight Exercise and balance analysis + Intro to calisthenic exercise form.


• Intro to Sandbag training: Deadlifts, Zercher Squats,Push Press, Shouldering


• Intro to Kettlebell Swings


• Intro to resist bands for grip strength/pulling power for Judo


• Med ball use for rotational strength

Rhys was keen to get into it though we couldn't resist a couple of mini workouts so we nailed:

• Tabata Intervals: Kettlebell Swings.


• 21-15-9 format:


• Zercher Sandbag Squats


• Resist band Uchikomi (judo turn ins)

Cracking effort all round and looking forward to providing any help to this young man who has the talent and ability to go right to the top!

Billy's Blast

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

Billy joined myself and Jack Lovett at Jack's Spartan Performance Gym (link at bottom) for a session consisting of:

• Progressive pace Incline run warm up


• Keg Clean/Farmer's Walk/Power medball press combos x3 rounds


• Keg Carries: Zercher/Bear Hug/Duck Walk/Shouldered x11


• Kettlebell blast: Swings,Snatches,Power bombs.


• 20s challenge: 20 secs each of Squats, Jumping squats,Wall seated stress hold: Repeat as long as possible

Another massive effort sees Billy on Jack's record board with 4 consecutive minutes on the 20s!

Sandbag Stamina sets Stability

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

Sandbag training is a great way to develop grip, core strength and midline stability as well as good old fashioned horse power, building the "hurting bombs". I put the following bag exercises in a format to challenge the metabolic conditioning system too.

5 Rounds of the following circuit for time:

• 8 reps each discipline per round.


• Deadlifts


• Romanian Deadlift


• Bent Over Row


• Shouldered Squats


• Overhead Press


• Zercher Squats

This is a challenging way to train whilst breaking the monotony of the big box gym routines and attitudes there. For more info contact me direct or my good friend Barry Gibson over at Grapplefit(link at bottom) who is a real sandbag afficionado!

Here is a BWF special challenge for the brave! Try taking 100lbs sandbag into Fitness First, JJB, Esporta etc start lifting, throwing and pressing it and see what happens!!

New Premises for our new premise! Can you help?

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

http://www.crossfit.com/journal/library/cfjissue1_Sep02.pdf

Following the rapid expansion of our "community" of trainees, friends and warriors and the purchase of some new equipment to add another dimension to our training sessions, it has been decided that more floor space is required and we need to relocate to a bigger better premises to really take things to the next level.

If anybody knows of anywhere at a reasonable hire cost with electricity, lighting and floor space of the size of a double garage, please get in touch. The Gateshead/Newcastle area would be best if at all possible.

Or if you are interested in donating/adding unwanted equipment I'm sure we can give it a good home. We will of course collect, give you a mention/ free advertising on the site and some free introductory sessions for yourselves and colleagues/family.

Our whole premise or ethos is providing functional fitness through whole body total training, without the plant pots and unnecessary baggage that the big chain gyms provide. Read the link below for an idea of how the new place will be:

http://www.crossfit.com/journal/library/cfjissue1_Sep02.pdf

Satan's Saturday Circuits:

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

A Hard Circuit to dust the cobwebs off and crank up the metcon:

• 5 Rounds of:


• 5 Hang Squat Cleans @75% Bodyweight


• 10 Pull Ups


• 15 Kettlebell One arm swings@ 25kg (both sides)


• 20 Power Push Ups

Or Scaled Version:

• 5 Rounds of


• 5 Deadlifts @ 80% bodyweight


• 10 Hang Squat Cleans@ 50% bodyweight


• 15 Box Jumps


• 20 Body Squats

http://www.crossfit.com/cf-info/excercise.html for demonstration videos of all exercises:

Wednesday Warriors!

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

3 Hard Workouts today to choose from:
a. Uphill run as far as possible in 20mins

b. Billy went for:
Calisthenic Warm Up
3 Rounds of 5 Tyre Flip Spartan Jumps
4 Rounds of 40 Rep KB Swing/Snatch/Sledgehammer Combo
Med Ball Slams/Med ball Stress holds/MedBall Core returns
Racked KB Step Ups + Suitcase hold KB step ups
Calisthenic Chaser finisher 4 exercises 5-1with sprint between each round

c. Graeme tackled:
Calisthenic Chaser Warm Up
KB Swing/Snatch/Powerbomb/Sprint 5-1 Combo
Tyre Flip/Sledgehammer/KB One arm swing 5-1
Med Ball Slams 10-8-6-4-2
Back and Front Squat technique work

Excellent Efforts all round, but as we know BWF does not tolerate anything less!! As Vince Lombardi said; "If we chase perfection, we may well catch excellence"

New Videos added

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

Copy and paste link below or click on video links at the top of the page for video of Graeme taking on some old school Circuit training:
And also see Richard tackling tabata KB swings in the next link.

Press for Success: More to it than you think!

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

Pictured: World's Strongest Man Legend Mariusz Pudianowski preparing for some serious pressing!

As we've discussed previously, the overhead barbell presses are not only a superior exercise for developing strength and power but shoulder flexibility and fast twitch hip flexion(push press/jerk). Perhaps most notable is the fact that these presses require an enormous amount of midline stabilisation (core stability). If the core is not strong and supportive it is the crumbling of the foundation upon which these lifts are built!

I will stake any amount that a progressive programme of pressing and lifting (correctly!) will develop a stronger core and "abs" than any amount of "crunches"/ "swiss ball" etc soft options that know nothing gym instructors and other PTs seem so fond of!

Correct Technique for push press:

http://media.crossfit.com/cf-video/cfj-nov-05/push-press.wmv

Post thoughts to Comments.

Workout:

• Progressive warm up


• 5 sets of 5 Overhead Press/Jerk at heaviest you can manage for that load. (5RM)

Mad Dog McCabe: TFA Grand Master

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk




Jim's preparation is going well for TFA, as witnessed earlier today. Videos to follow, an example of what can be achieved if you stay healthy, train right and have the mental toughness. Get your bets down on him for the 50+ Grand Master Category!
We knocked out:

• 100 16KG KB Swings
• 100 24KG KB Swings
• 50 32KG KB Swings
• 25 32KG KB Swings
• 25 16KG KB Swings
• 5x5 Deadlifts 225lb
• Event Specific Training

Carl's Combat Conditioning

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

A big welcome from all here at BWF to Carl from the Royal Artillery Regiment who joined us for his first workout today: Impressive levels already so we cracked on with:

• Technical appraisal of calisthenics: Push Up/Burpee/Sit Up/Squat
• Intro to kettlebell swings
• Mini Workouts:
• Tabata Intervals KB Swings
• Box steps/KB suitcase carry combo
• Tyre flip/KB combo
• Calisthenic/Spartan Plyo jump combo

We hope to be seeing Carl again next week and of course discounts are available for Forces personnel and Emergency Service employees.

This way to Sparta!

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

Billy, Amy and Graeme joined me for a road trip to Jack Lovett's Spartan Performance Gym in Consett, Co. Durham.

After warming up with some calisthenic circuit work we did:

• Sandbag Hoists and Carries


• Farmers Fat Bar Deadlifts


• Suspended Push Ups


• Fat Bar Bear Complexs


• Keg Cleans and Press


• 18lb Med ball Squat Presses


• Tabata Intervals on the Concept 2

Cracking efforts and sterling work all round. Thanks to Jack and all the team at Spartan for once again providing premier facilities and outstanding equipment. Link at bottom of this page.

Rehab but not rest!

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

Working with Graeme, who is currently carrying a Muay Thai injury. Not letting that stop us we used the opportunity to do some technical work on the barbell pressing standards: Strict, Push Press and Push Jerk. Alongside that we worked in a circuit consisting of:

• Press/Push Press/Push Jerk x10


• Random Kettlebell Exercise 20 reps x 3 stations with hand eye co-ordination skills between.


• Twisting ball pushes to work core and develop body punch power


• Technical Work on Hang Squat Clean with Ball and Barbell

Again top attitude and effort, showing that injury provides us with opportunity to develop areas we may otherwise not focus upon as much and return stronger, fitter and ready to go into battle again!