Weekly Update

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

A massive week over at www.crossfittyneside.blogspot.com
Please click the link

Some notable performances this week and BIG welcomes to Jimmy, Brendan and Rachel. We look forward to meeting any more friends next week. Details over there!

Weekly update:

Benjamin Walker Fitness
07941 837567 in the UK.
benjaminw@hotmail.co.uk

A lot of strong work all round, details on the Crossfit Tyneside website.

In brief:
Richie and John return for more kettlebell madness and helping of Crossfit.
Billy and Graeme are taking it to the limit.
Ryan and Tom land from Northern Ireland to give it everything.
Lee knocks out a 160kg deadlift new record. (Pictured as week's outstanding effort)
Suzie continue to break new barriers and is looking great.
Rachel joins us for her first session- hopefully first of many.

Next week:
Richard we look forward to you returning to show some inspirational effort as always.
Carl- look after yourself in the Royal Artillery and come see us this week.
Paul and Mark- get yourselves over: Stop talking and start walking!

We look forward to seeing all our regular friends and also making some new ones.
See you this week!

2 sites in tandem! BWF and CF Tyneside.

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

As you may be aware, alongside with our move to new premises on Saltmeadows Road, Gateshead Quays NE8 8AH, we have been accepted into the Crossfit family as an official affiliate.

The site for all things Crossfit will be: www.crossfittyneside.blogspot.com

Specific Training, Sports Conditioning, Old School and Strongman will all make an appearance on BWF (here). All things Crossfit will be over there.

However, you're all aware of my lack of I.T skills so if you can't find your workout- cruise over to the other site by clicking the link at the bottom of this page.

Lee's Power Progression

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

Lee continues his quest to build on his already impressive strength by working his deadlift using the Bompa periodised system perfected in the Soviet Bloc. Today.

Warm Up sets at
60
80
100
Work Sets 5 sets of 3 at 120KG

Technique practise on Strict Press and Push Press

Lee deadlift progression

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

Big Lee continued his powerlifting intro with some work on the Deadlift with focus on technique. Using Tudor Bompa's bulgarian lifting cycle:

5 sets of 5 reps
100KG/225lb

Followed with a burnout using the 24kg Kettlebell to mop up.

Carl takes on FGB

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

One minute of each against a continually running clock for 3 rounds.

Concept 2 Row (Calories)
Wall Ball
Push Press
Sumo Deadlift High Pull
SAQ foot speed drill (for box jumps)
Rest

A respectable 253 scored.