New Premises details.

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

BWF is in to it's new home. We have kitted out with Concept 2 Rowing Machine, Lifting Platforms and Rack, 12 Medicine Balls, Full Range Kettlebells and 3 Olympic Bars and LOTS of iron. A fixed pull up bar is being designed and the Gymnastic rings will be up as soon as I find the joists! A commercial treadmill will be in by next week too. Pictures to follow.

The address is: Saltmeadows Road
Gateshead Quays
(next to the lime green furniture store- about 500m east of the new Gateshead College)

I'm hoping to introduce regular group sessions twice during the week and on saturday mornings, so get along, bring your pals and work hard having a great time (when finished!).


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NEW PREMISES FOUND!!

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

I have located a new premises that, pending my final approval for suitability, will be the new home of BWF and our new Crossfit affiliate. This will be finalised and signed on Monday morning so sessions will be conducted from the new venue from next week as we are moving in. I'm sure this will be a relief for those of you who don't like the cold weather that is coming. We can also get some of our new equipment and toys in for you to suffer on!!

However, it is also an opportunity for you to get your friends/family/colleagues involved as group sessions will be held regularly on the evenings and by request. Keep checking this site for up to date news!

BW

Deadlift 101: Lee's return

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk
Lee pictured going through his cues in setting up a solid start position prior to each and every lift


A warm re-welcome to Lee who has started training with us once again after taking some time out with injuries etc. Lee is going for massive strength gains so we had a deadlift clinic and then put a little into practise with some incremental lifts.

• Technique work with bar.


• 40KG lifts/50KG/60KG


• 70/80/90


• 100/110/120


• 130


• 140 for 3 reps

Watch this space for huge increaases over coming weeks. Pretty impressive to lift in excess of 300lbs with no prior powerlifting experience. Well done.

Tribute to Jim McCabe

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

People often cite age and injury as excuses for not training and reaching their potential physically. However, with the right mind set and will to succeed anything is possible. Jim McCabe is the living embodiment of this. Devastated by serious, career threatening back injuries, Jim fought his way back to health and fitness, training in our methods and is now officially "Britain's Toughest Firefighter Alive" over 50 years of age. He is also the World Fire Service Single Sculls Rowing Champion too.

Perhaps something to think about when you are looking for an excuse to give your session a miss!

Richard's not getting "tyred" by this!

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




Pictured is a nice photo showing the drive angle when flipping thetyre. Pushing into and through the tyre horizontally as well as vertically.



Richard had been wanting to play with the big tyre for a while so I set up the following circuit and set him loose on it. Needless to say he blew us away again with his awesome effort and workrate!

• AMRAP 20 (As many rounds as possible in 20 mins)


• 5 Tractor Tyre flips


• 15 KB Swings fast tempo


• 20m Bear Crawl


• 50m Sprint

A mighty 12 rounds completed in the 20 shows the big guy meant business. Alongside his sandbag epic, standards are being set at the "strongman" workouts!

Check this out.

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

A pretty decent promotional vid has surfaced courtesy of the guys at Crossfit Fire in the USA. I'm sure all you regulars will pick flaws in the form especially with the Kettlebells but it may be worth showing to your friends/family/people you know who want to get involved with us;
Follow this link:
http://www.vimeo.com/1751907

A change of pace

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk
Photo: The Punisher- Frank Castle always punished himself to stay in shape for his vigilante activities and punish the guilty

For a change we're going to lace up the running shoes and go for a 5K/3M max effort run. Use hills/undulating ground if at all possible. Record times. Punish yourselves- wear body armour if you have it.

A meeting will be taking place at some point next week to discuss the way forward for BWF. I have many plans at the minute but want to consult all of you as it's YOU that make this what it is.

Feel free to email/call, especially if you've not been in touch for a while...You know who you are!!

Home Appeal: Can you help?

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness

benjaminw@hotmail.co.uk

Pictured: My friend CCT Joey's gym in his garage in the US

Due to timewasters I am again looking for a new premises to make BWF bigger and better with more facilities and options for your training as it really is all about you. You are the people who make it what it is and drive it on.

So if anybody knows of anywhere, preferably double garage size with lighting and electric, somebody's garage will do! Please get in touch and let me know. I'm currently on the verge of some very exciting opportunities for all of us but naturally need a base before that can all be finalised!

Any help appreciated!

Wake up the hip flexors!

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk
Pictured: Top point of the med ball clean: Note hip hinge fully open, shoulders shrugged but no bending in the arms!

Let's continue to dust the cobwebs off with a Reverse Ladder 10-1 Workout of:

• Med Ball Cleans


• Single Arm KB Swings- both sides.

Remember full drive through the heels and hip hinge fully open, before a good shrug on every med ball rep. Good explosive drop and catch too.


Post comments below

Crossfit: International Certification

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

I attended the first Crossfit certification held outside the US, apologies for no recent site updates due to this. Several very informative and interesting seminars within it, including an unexpected appearence from founder and main man himself Greg Glassman. Many Thanks to Jimmy, Andy, Todd and the lovely Nicole for their instruction/input and Karl and Mark for hosting and providing great facilities.

So back to work:

The WOD's ran at the cert were as follows:

• 3 rounds of:


• 200m run


• 30 Squats


• 30 Overhead KB swings

And also

• 30-20-10


• 40kg Thrusters


• GoldStandard Burpees

Post times and comments below

Choice of 3 workout: No excuses

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

Photo: No Excuses for not deadlifting!

One of the following:

• 10-1 Ladder Workout using 75% b/w squat and KB swings Left and Right


• AMRAP 15: 10 KB Swings/5 Sprawl/Tuck Jump combos/10 KB Push Press


• Deadlift Clinic: form for deadlift/ rack pull/Romanian deadlift

Post results to comments:

Feeling "Tyred"?

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

A nice workout to blow the cobwebs off today with plenty of substitute exercises if required.

5 rounds of:

• 20 Hand to Hand Transition KB swings


• 5 Tyre Flips or 20m walkking lunges with KB in rack position.


• 25 Gold Standard Push Ups


• 50 Sit Ups

I may have some very important information regarding new venues and equipment over the next few days so keep watching this space!

Jack's Revenge Workout

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

Went over to Jack Lovett's Spartan Performance Gym yesterday and joined in the "Strongman" session that was running:

• 4x5reps Keg Clean and Press
• 4x15reps Bear Hug Keg Squat
• 3x10 reps Large Keg Bear Hug Squat
• 3x 1min max reps Log Cleans
• Static Hold Keg Large Lifts

A cracking workout that really left a mark, as well as most of the skin off my hands!

On a sadder note, someone smashed the windows at Jack's Gym, but here's a message for the perpertrators: "You can run, but you can't hide! We will find you and you'll be punished!"

Best of Luck to Simon who starts his Fire Service Recruit Training tomorrow.

Dead Issue Workout

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

Time to start hitting it hard again.

• 5 rounds of:


• 125% bodyweight Deadlift x10 reps


• Ring Dips x20 reps

No time to hang around workout.

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

After training hard and focusing for an event it is essential to relax and unwind. However, training should still continue at a maintenance phase level whilst specific targets are analysed, corrected, improved and strengthened.

Over the next few weeks we will be reappraising individual goals whilst maintaining a high level of metabolic conditioning and technical proficiency. So expect to be worked hard and constructively appraised as we work forward together.

Todays Workout:

For Time:

• 10-9-8-7-6-5-4-3-2-1 Hang Power Cleans @ 75%B/W


• 20-18-16-14-12-10-8-6-4-2 Gold Standard Push Ups

Napalm in the Morning!

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

As you may have noticed, I have been away for a little while as I've been competing in the World Firefighters Games:

• I won a Silver Medal for Judo, fighting above my weight in the light heavyweight class, despite breaking my foot in my first fight..
• I also took Gold as top British competitor in the open category of the "Toughest Firefighter Alive" competition and retain UK Champion in the TFA open class.
• Congratulations to Firefighter Jim McCabe, whom is one of our clients, for bringing back a Gold in Single Sculls Rowing and gold for finishing as top Brit in the Masters category of "Toughest Firefighter Alive"

Pictures and Videos soon to follow.

PS: Now I'm back you all better get prepared to work even harder!!