Benjamin Walker Fitness (Crossfit Tyneside)

Link this way to ultimate fitness

2008-12-11T10:57:00.000-08:00

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

www.crossfittyneside.blogspot.com is our new home. Check out the facebook page for all photos and our site for further details.

Keep Training Hard. Ben

Weekly Update:

2008-11-09T09:11:00.000-08:00

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

A big week again. For more details head over to www.crossfittyneside.blogspot.com

Give me a call and we'll get you down to our customised gym for a free introductory workout.

Weekly Update

2008-10-18T12:16:00.000-07:00

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:

2008-10-10T13:44:00.000-07:00

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.

2008-10-06T12:32:00.000-07:00

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

2008-10-06T12:29:00.000-07:00

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

2008-10-01T06:27:00.000-07:00

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

2008-10-01T05:50:00.000-07:00

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.

New Premises details.

2008-09-29T12:57:00.000-07:00

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!).

View Larger Map'>

NEW PREMISES FOUND!!

2008-09-27T13:16:00.000-07:00

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

2008-09-26T08:49:00.000-07:00

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

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

2008-09-25T09:01:00.000-07:00

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!

2008-09-25T08:51:00.000-07:00

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.

2008-09-19T08:16:00.001-07:00

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

2008-09-19T08:16:00.000-07:00

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?

2008-09-17T04:59:00.000-07:00

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!

2008-09-17T04:53:00.000-07:00

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

2008-09-17T04:46:00.000-07:00

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

2008-09-11T06:37:00.000-07:00

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"?

2008-09-08T10:54:00.000-07:00

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

2008-09-07T03:22:00.000-07:00

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

2008-09-05T07:55:00.000-07:00

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.

2008-09-03T08:50:00.000-07:00

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!

2008-09-03T03:27:00.000-07:00

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!!

Run, Press, Sweat. Saturday Workout.

2008-08-23T13:09:00.001-07:00

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

2008-08-22T07:57:00.000-07:00

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

2008-08-19T09:41:00.000-07:00

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

2008-08-18T08:33:00.000-07:00

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

2008-08-18T08:28:00.000-07:00

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.

2008-08-18T08:26:00.000-07:00

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

2008-08-15T12:33:00.001-07:00

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:

2008-08-15T12:23:00.000-07:00

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

2008-08-13T13:04:00.000-07:00

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!

2008-08-13T12:48:00.000-07:00

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

2008-08-13T12:42:00.000-07:00

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

2008-08-11T10:41:00.000-07:00

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?

2008-08-09T05:16:00.000-07:00

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:

2008-08-09T05:05:00.000-07:00

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!

2008-08-06T10:41:00.000-07:00

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

2008-08-06T04:45:00.000-07:00

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.

http://www.youtube.com/v/r434HBphvCc"> http://www.youtube.com/v/r434HBphvCc" type="application/x-shockwave-flash" width="425" height="350">

Press for Success: More to it than you think!

2008-08-05T10:59:00.000-07:00

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

2008-08-04T09:32:00.000-07:00

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

2008-08-04T09:26:00.000-07:00

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!

2008-08-04T09:20:00.000-07:00

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!

2008-08-01T11:08:00.000-07:00

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!

Fighting Fran

2008-07-31T03:13:00.000-07:00

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

A variation on a Crossfit staple for you today:

21-15-9 Format

Thrusters (Front Squat to Press) at 75% b/w

Suspended Ring Push Ups

Post times and observations to comments

Return of the Tyre!

2008-07-29T04:14:00.000-07:00

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

After the long hot weekend I thought a decent circuit was in order so I came up with this beast for 5 rounds:

50 KB One arm swings

5 Tyre Flips

10 Squats at 75% b/w

10 Racked box steps with 2xKBs

Fun but hard.

Richard's Revenge

2008-07-29T04:07:00.000-07:00

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

Pictured is Richard going for a medball clean through the full ROM

Richard tackled a variation of Glassman's "Linda" workout with maximum effort and committment as always. We went for:

KB Snatches

Gold Push Ups

Med Ball Cleans

10 of Each, 9 of Each and so on.

Serious Reps and serious effort. Another great workout for the big guy!

Keep Pushing On!

2008-07-23T08:37:00.000-07:00

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

Using 75% bodyweight load on Olympic Bar:

Push Press

Squat

10,9,8,7,6,5,4,3,2,1

e.g Perform 10 Push Presses then 10 Squats, then 9 Push Presses and 9 squats and so on...

Tuesday Tester

2008-07-23T08:35:00.000-07:00

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

Lateral Circuit: 5 Rounds of

5 Deadlift
5 Deadlift High Pull
5 Front Squat
5 Push Press
5 Thruster

For Time:

3 min Swing Test
50 Snatch Test

Monday Mania:

2008-07-23T08:31:00.000-07:00

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

Richard and John tackled 4 rounds of the following circuit:

15 KB Swings 24kg

5 KB Renegade Hold Push ups

KB Double Swing/Clean/Press/Step combo for 10m

Hand 2 Hand Speed KB drills 10 Reps

3 Tractor Tyre Flips

Cracking Effort all round again.

Sunday Special:

2008-07-23T08:30:00.000-07:00

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

Stair Sprints x10 max effort
or
5k Run for time

Spartan Saturday:

2008-07-19T08:24:00.000-07:00

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

Another great work out courtesy of Jack Lovett over at Spartan Performance Gym.

Photo: How I felt post workout!

Suspended Push Ups: Max Reps

Fat Farmers Bar Deadlifts: Working in 3 rep sets from 120KG up to 200KG for 2 reps x 2 sets

15 mins of

3 Keg Clean and Press at 10 second intervals for 2 mins

Sandbag Carry for 1 min

Repeat until completion.

Furious Friday:

2008-07-19T03:59:00.000-07:00

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

Absolutely outstanding efforts: The following workouts were performed with videos to follow:

Richard: "Tabata Challenge":

Tabata (20:10x8 max effort intervals) on:
KB full swings
Burpees
KB one arm swings
Thrusters

Graeme: Took on one of my "Rocky" workouts in a five round format to reflect his Muay Thai background.

5 Rounds of:
3 Tyre Flips
10 Power Push Ups
10 Power Sledge Strikes
20 KB One arm swings
30 secs max skipping

Massive Intensity all round. The Gym Jones comparisons are flattering but I believe my ethos very similar. We have to become comfortable at an intensity and fatigue that goes far beyond the discomfort zone of our competitors. I think over recent weeks we have all made great strides towards achieving this.

BW: 5 Rounds of 50 Sledge Strikes/10 Tyre Flips/10 32kg KB Clean and Press.

Dare to "Bear" and Raising the bar.

2008-07-15T09:54:00.000-07:00

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

Warm Up: Tabata Intervals on Concept 2 (20:10 Max Effort to rest x8)
Using a 60% bodyweight loaded Olympic Bar:
3 rounds of Bear Complex: (Hang Power Clean/Front squat/push press/back squat/ push press return to hang) x 6 reps each round.
100 Overhead Presses (Strict / Push / Jerks all acceptable methods)

Monday Morning: Wake Up call.

2008-07-14T10:56:00.000-07:00

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

A nice start to the week for all those who overindulged at the weekend. Try this session composed of a number of "mini workouts".

Warm up with:

5 KB swings L and R, 5 KB Snatches L and R,5 Gold Burpees -5 rounds.
3min rest
21-15-9 KB thrusters(front squat to press) and pull ups
3min rest
10 KB swings L and R (heavy bell) 10 push ups -5 Rounds
3 min rest
21-15-9 KB Russian Swings and Push ups
3 min rest
Grind/Push Press/Jerk L and R x 10 Complexes each side.

A nice sharp session to dust the cobwebs off. Hope you all enjoyed it.

Weekend Summary: Spartan tests.

2008-07-14T10:51:00.000-07:00

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

Pictured: Spartan Warriors

Saturday- Jack Lovett's Spartan Performance Gym for the following tests:

Strict Pull Ups

Towel Pull Ups

24: 24x Squats, Lunges, Jump squats, jump lunges

Blast strap Push ups

Fat bar Bear Complex

If you are ever in Consett I thoroughly recommend you call in and see Jack for a different type of training session and nutritional advice. Web link at the bottom of this blog.

Speed, speed, speed!!

2008-07-11T11:45:00.000-07:00

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

Richard and John:

Technique work on: Concentration drills, partner drills, hand speed transitions.

WOD: 5 Rounds of:

10 Swings left and right

10 Round the worlds

10 Hand to Hand Speed transitions

10 Figure 8s

10 partner drill swings

Again, great effort and technical ability shown. A massive improvement in fitness showing too as the boys decided that a finisher with some swings with the 24kg bell was in order!

Graeme:

Lots of work on speed, power and hand eye co-ordination for our Muay Thai fighter Graeme. We are maintaining speed and power so knockouts can come from anywhere at any time regardless of fatigue.

WOD:

3 minute round format with 1 minute rest between rounds.

Random KB drills composed of H2H speed transitions(jabs and crosses)

Power Bombs(Uppercuts)

Snatches

Cleans

Box steps

Shuttles

Finisher of Tabata Intervals with the sledgehammer. Watch out for Graeme steaming through the opposition on the Muay Thai circuit soon.

BWF Seminar:

2008-07-11T04:55:00.000-07:00

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

Due to enquiries and demand I will be hosting seminars in late July/early August, one will be in Newcastle, the other County Durham. These seminars are of extreme benefit to anybody wanting to get the best out of their training, personal trainers, sports coaches, athletes and emergency service/ forces personnel.

During the seminars I cover:

Functionality and the metabolic response: Why training in the last 30 years has regressed and how to change the mindset.
Introduction to Kettlebell Training.
Programmed by chance? GPP and it's place in athletic/specific training programmes.
Lessons from the Old School. How the forgotten techniques of the past can reinvigorate athletes and trainees.
Practical Session. Understanding by doing: Example led coaching.

If you are interested in attending these seminars contact me via email with proposed numbers and I will be able to tailor a package to suit your rerquirements.

Anaerobic Blast.

2008-07-11T04:47:00.000-07:00

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

Today's workout is designed to put the body under maximal stress pretty quickly and keep it in that discomfort zone for as long as it takes to complete the work. This simulates hard work under pressure: The soldier dragging a wounded colleague, the firefighter rescuing a trapped civilian, the cop chasing and dragging down the perp. You can draw your own parallels.

WOD: For time:

10 (Heaviest KB available) one arm swings left and right

10 Gold Standard Burpees

Decrease by one rep each time. i.e. next is 9 swings both sides then 9 burpees

Work down to 1 of each

This is not a long workout but should be performed at maximum intensity and should certainly leave a mark.

Run around then upside down!

2008-07-09T13:16:00.000-07:00

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

Workout:

Warm up

12 minute Run. Cover as much distance as you can.

Then: Work out progression to handstand push ups.

If you can do handstand push ups, concentrate on form and range of motion.

Check out this link for information on handstand push up progression.http://www.wikihow.com/Work-up-to-a-Handstand-Push-Up

Contact me for more in depth info and coaching on this movement.

Pushed for time? No problem.

2008-07-08T14:06:00.000-07:00

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

Photo is Mike Mahler demonstrating the swinging snatch:
One of the many positives about kettlebell training is that you can get a really intense workout in a very brief period of time. Today's Workout of the Day (WOD) begs to be slotted into your lunch hour:

For time:

50 Swings

50 One arm swings left

50 One arm swings right

50 Snatches left

50 Snatches right

50 Goblet Squat

Bonus points for anyone bringing it in under 10 minutes.

Core Performance under pressure.

2008-07-07T12:47:00.002-07:00

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

Photo is an old shot of the old time strongman performing a halo with one arm. These guys had phenomenal core strength and balance that unfortunately got lost when bodybuilding and it's bodypart routines placed cosmetics over performance. You are now the athletes rediscovering the performance system!

A technical workout with the KB. Maintain perfect form whilst performing 3 rounds of the following complex:

10 One Arm Swings Left

10 One Arm Swings Right

10 "Round the worlds" clockwise

10 "Round the worlds" anti clockwise

10 "Figure 8s" left to right underpass

10 "Figure 8s" right to left underpass

10 Halos

20 Goblet Squats

270 Reps in All. (Thanks and Respect to Mr Mark Twight @ Gym Jones)

Weekend Workouts:

2008-07-06T09:29:00.000-07:00

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

Photo: Pat "Croation Sensation" Miletich

Friday: Sprint shuttles. Partner Carries (Fireman/Piggy Back/Bride) incline run
Saturday: Technique Work on KB lifts and or Olympic Lifts.
Sunday: Rest and Recuperation.
NB On Saturday I attended an excellent seminar/ practical with Neil Adams, former World Champion and 2 time Olympic silver medallist.

At the Q and A session, Neil agreed when I asked him his thoughts on Pat ( "Croation Sensation") Miletich's comments that a "World class conditioned athlete will beat a far superior technician every time."

I have subscribed to Miletich's idea for some years now, and now knowing that an Olympic hero/World Champion also believes it, makes me think that we are all headed in the right direction here.

Post your thoughts to comments:

Double the work: Double the fun?

2008-07-03T10:35:00.000-07:00

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

Richard was consistent as ever and tackled today's workout with his usual committment and determination. After some technique work on double swings, cleans and presses he nailed the following beast:
5 Rounds for time:

5 Double Swings

5 Double Cleans

5 Double Presses

10m Racked Walk

10m Racked Walking Lunges

10 Power Bombs.

BW WOD: 5 Rounds at 135lb Olympic Bar of 15 Deadlift/12 Hang Power Clean/ 9 Front squats/ 6 Jerks. (Thanks to Glassman)

Revenge of the Renegade:

2008-07-02T13:26:00.000-07:00

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

An introduction today to the "KB Renegade Row". Technique work then built into a mini workout consisting of:

Snatches Both sides

Windmill stretch for seconds corresponding to reps (i.e 10 snatches = 10 sec hold of windmill)

Renegade Row 10m

Rinse and repeat ladder format working down. Scale according to ability/confidence.

Billy also took a 3minute single arm swing test and a 50rep snatch test with impressive results.

Order top notch Kettlebells here:

2008-07-01T09:21:00.000-07:00

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

I am putting in a bulk order to intense fitness for kettlebells that I will be driving up to Lockerbie to collect sometime in July. If you are interested check out the link below and contact me with details. Obviously there will be no shipping/postage costs. These are the top standard of Kettlebell available, designed and manufactured by people who actually train with them, so they WILL NOT CAUSE INJURY, and are the only UKKA approved bells. If you are interested on joining me on a trip to collect these bells and possibly train with Stan Pike, godfather of kettlebells, contact me via email.

http://www.intensefitness.co.uk/kettlebellproducts.html

Advanced Fighting Centre: 5 Rounds of Fury!

2008-06-30T11:31:00.000-07:00

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

John Aitken kindly invited me to take his Monday night 5:45 conditioning class at the AFC. After an introduction to KB swings the gang plunged into a five minute interval workout, starting each of the following in five minute rounds. Rest when each is completed. Simple:

21-15-9: KB Swings and Push Ups

30 Burpees

21-15-9 Sit Ups and Squats

30 Burpees

21-15-9 Hip turns and Sprawls

Cracking efforts all round with everyone throwing themselves into it. A hard session but everyone emerged with honours!

Gireviks (KB lifters) in the making!

2008-06-30T11:24:00.001-07:00

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

Richard and John had their first introduction to Girevoy Sport or Kettlebell Sport this afternooon. After technique work on the Sots Press and Renegade Rows, the boys powered through:

3 minute one arm swing test

50 Snatch timed test

Double arm lockout

Sots stress hold.

Again great efforts all round, watch out for these two at next years KB Games!

Weekend Workouts for Warriors.

2008-06-27T03:08:00.000-07:00

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

Thanks to Glassman and the CF central for today's image.

FRIDAY: Technique Work on KB. Swings, Snatches, Cleans, Presses, TGU, Windmill.

SATURDAY: Tabata Day 20secs on 10 secs off x 8. Complete for following exercises: KB Swings. Burpees. Push Ups. Sit Ups.

SUNDAY: REST with restorative swings and gentle jog to prevent stiffness.

June 26 Workouts:

2008-06-26T10:09:00.000-07:00

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

Photo is Richard at various stages in the TGU and Windmill stretch

Billy: Technique Work on the barbell clean, press, push press and jerk.

Workout: A scaled Crossfit staple 30 Clean and Press for time.

Richard: Technique Work on KB snatch, Windmill Stretch and Turkish Get up.

Workout: Complex of Snatch to Windmill to TGU x 10 reps of each complex on both left and right.

BW WOD: Ladder from 10 to 1: Push Press and Squats 70kg. For Time.

Plenty of solid technique work demonstrated all round. Remember though correct practise is the key to developing technical proficiency:
Bruce Lee said; "I fear not the man who has done 10,000 techniques once. I fear the man who has done one technique 10,000 times."

25th June Workouts: Hammer it home!

2008-06-25T10:55:00.000-07:00

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

12 min run as far as possible. Log distances to comments.

150 Sledgehammer Strikes

Suzie:

3 min one arm swing test

3 min one arm snatch test

4x20m sledgehammer tyre pushes

50 Sledgehammer strikes

June 24 WODs: Workout of the Day

2008-06-24T10:07:00.000-07:00

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

Graeme: Technique work on the Snatch, Windmill and Turkish Get Up: Then a cracking effort on the following workout.

16KG KB Snatches 5left 5right

5 Deadlifts

20 second stress hold on gymnastic rings

5 Rounds for time

BW WOD: 1 min on: 2x16KGKB Push Press/Racked Step ups/32KGKBDeadlifthighpull/Medball slams/Stresshold push ups.x3 Rounds.

June 23 Workouts

2008-06-23T11:25:00.000-07:00

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

Richard and John: Technique work on the double swing, double clean and power bomb. Awesome efforts in the following workout: 3 Rounds (1 on 1 off each time)

10 Power Bombs

8 Double Swings

6 Double Cleans

4 Double Push Press

20 KB Step ups (10 Racked/10 Suitcase Grip)

Farmers Walk 15m

BW WOD:25 Pull ups/50 Deadlifts 135/50Push Ups/50KBSwings32kg/50sit ups/50KBClean and Press16kg/50 Box steps/25 Pull ups

June 22 WOD: Med Ball Push Ups

2008-06-22T05:05:00.000-07:00

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

4 Rounds of a Barry Gibson special with the med ball: Thanks to Grapplefit (link at bottom)

5 Push Offs each side

10 Power overs

15 Close Grip Push Ups

5 Plyo drops

45 secs rest

For Good measure finish with 2 rounds of 50 one arm KB Swing with heaviest bell you can swing with good form. 32kg

June 21: Ladder Workout.

2008-06-21T04:58:00.000-07:00

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

10 to 1 i.e 10 of each exercise, then 9 of each and so on...

75% b/w Barbell Push Press
32kg KB Swings
Atomic Sit ups

Scaled version:

Medball Cleans
40% b/w barbell push press
16KG KB swings

June 20: Lock it in then lock it up!

2008-06-20T09:01:00.000-07:00

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

Photo shows Richard and John nailing todays Workout! Plus bottom right is conclusive proof that the A-Team have fallen on hard times in Gateshead!

Today's Workout focuses on stability and isometric strength development. Ideal for injury prevention and rehabilitation as well as strength and muscularity.

Richard and John:

Consolidation KB work. Technique Work on Snatches, Windmills and Turkish Get Ups (TGU)

Workout: AMRAP10 (As many rounds as possible)

2 Swings

2 Snatches

Windmill

5 Walking Lunges in Lock out position

Repeat for other side.

June 19th Workouts:

2008-06-19T13:02:00.000-07:00

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

Today's photo is Richard powering up the 24kg bell.

Billy: Technique work on double bell swings, double cleans and spinning the bell. Consistent as ever.

Workout: 21-15-9 format

Double bell Swings

Power bomb swings

Stress holds (secs)

Running Lap

Richard: Technique work on cleans, presses followed by:

Pressing Ladder Workout: 1 up to 5 and back down:

One arm swing

Clean

Grind Press

Push Press

Push Jerk

Rinse and Repeat on the othe side for an overall total of 250 reps

Richard again showing impressive strength, technique and endurance. A future KB contender I think!

BW Workout:

25 Pull ups/50 Deadlifts/50 Push ups/50 box jumps/50 floorwipers/ 50 clean and press/25 pull ups

June 17 Workout: This is Sparta!

2008-06-17T14:17:00.000-07:00

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

Headed over to Jack Lovett's "Spartan Performance" gym in Consett, Co Durham. Jack has unique and traditional equipment that will not be found anywhere else in the North East. He put me through my paces with this old time strongman workout:

Warm up with fat bar clean and press: sets of 5 up to 60kg.

Strongman log (75kg) clean + 5 press: 3 sets

Slosh Dumbbell clean + 10 press both sides.

Partially filled keg (60kg) clean and press x5: 3 sets

Farmers Walk pair 57kg dumbbells/Farmers Walk pair 35kg dumbells/Bear Hug keg Walk/Keg Duck Walk

One min continuous squats at 80kg

One min continuous suspended ring push ups

Follow the link to the bottom of the page to take you direct to Spartan Performance Gym's website.

Clean and Press: the king of lifts.

2008-06-17T13:52:00.000-07:00

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

Many of the old time strongmen saw the clean and press as the best all round exercise for strength development and overall conditioning. Today Graeme, our resident Muay Thai fighter, got his intro to the KB version of this all time classic.

Tuition followed by:

10 rounds both sides of:

KB Swing

KB Clean

Grind Press

Push Press

Push Jerk

KB Swing/Transition

Again, a superb effort and very quick learning shown here, just a few tweaks and the big numbers are definitely coming soon for Graeme. Watch this space!

June 16th: Workouts:

2008-06-16T07:42:00.000-07:00

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

First up a combination of two of Glassman's Workouts:

21-15-9 Format
Deadlifts at 125% bodyweight
Thrusters at 50% bodyweight
50 Gold Standard Burpees

Billy tackled a ladder workout of KB Cleans, Grind Press, Push Press, Push Jerk. 1-5 and back down. Photos show Billy in the rack and pressed position.

e.g R1= one clean, one grind, one push press, one push jerk each side.
R2= two cleans, two grinds, two push presses, two push jerks each side ....and so on

June 15th. Dead Suzie Workout.

2008-06-15T10:03:00.000-07:00

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

Suzie worked towards 1RM on the Deadlift, technique work on the back squat and a couple of heavy rounds with 24kg on the lateral KB circuit. Todays photos show the results:

Train Hard. I hope everyone is fully recovered after a good rest this weekend. Ben

June 14: Rest Day.

2008-06-14T07:43:00.000-07:00

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

We all need to rest and recuperate so cast your eyes over the following linked articles on sports recovery:

http://sportsmedicine.about.com/od/sampleworkouts/a/RestandRecovery.htm

http://www.thesportselite.com/articles/rest.html

Post thoughts/observations to comments:

Friday the 13th Workouts:

2008-06-13T08:09:00.000-07:00

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

Photo is Billy "feeling the benefit" of the Super Sevens! (after a cracking time!)

For time:

Russian Swings: 80 60 40 20 10
Squats: 80 60 40 20 10

"Super Sevens"

7 KB Snatches

7 Gold Standard Burpees

7 Med Ball Cleans

7 Leg raises:

Perform 7 Rounds for Time:

June 12th Recovery Workout.

2008-06-12T13:38:00.000-07:00

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

For all those feeling stiff, sore and battered; a little respite in the form of:

100 KB swings

100 Push Ups.

Partition and split as required but ensure form is tight on each and every rep.

Today's photo is just a little proof that I also "walk the walk". Those who've completed the lateral circuit over the last month will identify with this. KB weight is 45kg/100lbs.

June 11 Workout: "Dealers Choice"

2008-06-12T01:52:00.000-07:00

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

Workout:

(BW Warmup/ 150 Pull Ups)

Take a pack of cards, shuffle. Take one card out at a time. Black cards = Squats, Red cards = Push Ups. Numbers as on card.

Work your way through the deck. Works out at a total of 151 of each exercise. Perform as quickly as possible without losing form.

A big welcome to Richard who powered his way through the KB intro workouts. Watch out for him moving some serious poundage and numbers before long.

June 11th: Compound Fundamentals

2008-06-11T07:26:00.000-07:00

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

Technique day today on both the squat and deadlift. Take time out to practise the correct approach, set and execution of each movement. Either use the Olympic Bar or Kettlebell depending on which I have coached.

Here is Billy performing squats after one hours tuition. A good basis to work from. Excellent effort. Click on the link below to view:

http://www.youtube.com/v/lQUuR_OJ_3o"> http://www.youtube.com/v/lQUuR_OJ_3o" type="application/x-shockwave-flash" width="425" height="350">

Workout of the Day 10th June: Squats- The eliminator.

2008-06-10T13:15:00.000-07:00

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

Photo of the day is the goblet squat performed with a dumbbell. A good alternative or if you're still waiting to take the plunge and buy a kettlebell.

After warming up with Tabata Intervals on the Concept 2 Rower (8 x 20 secs on, 10 secs off)
Lowest Score 104metres

A big day on the most misunderstood compound exercise of them all:
20x OHS (Overhead Squat) @ 65lb
20x GHD Sit-up
30x Front Squat @ 95lb
30x KTE (Knees to elbows whilst hanging from rings or bar)
40x Back Squat @ 135lb
40x Sit-up (feet anchored)
50x Goblet Squat @ 45#lb
50x Atomic Sit-up
Many thanks to Jack Lovett for creating a great lifting facility at Spartan Performance. See link at bottom of site

Graeme: KB Intro:
A warm welcome to our latest athlete Graeme who took his skills out of the Muay Thai ring and "Entered the Kettlebell"
Technique Work on KB Swings and Squats:

3 min Tabata round on swings.

Lateral KB Circuit: Deadlift/Deadlift High Pull/Front goblet squat/Overhead Press/Thrusters.

A cracking effort first time out of the box! I sense great things to come.

Buying or Training with a Kettlebell: Read this.

2008-06-09T13:59:00.000-07:00

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

Follow the link below for an article by Stan Pike, godfather of UK Kettlebell Training on why you should only buy your kettlebell from trustworthy sources or take your KB coach with you whilst purchasing your own. Follow the link to intense fitness at the base of this page for quality KBs at competitive prices.

http://www.ukka.org/bet%20that%20hurts.htm

Urgent: There are a number of trainers claiming to be Kettlebell Instructors around the North East of England at the minute. If they are not on the Instructors list on the UKKA website they are phoneys and possibly dangerous. I can verify the identity of any genuine UKKA Instructor in this area. If they are not UKKA registered I will put you in touch with the register of exercise professionals who can revoke their status. Let's beat the fraudsters and train for excellence together.

June 9th Workout of the day:

2008-06-09T13:39:00.000-07:00

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

Today's Workouts (WODs) all focused on developing kettlebell technique then putting it into practise whilst fatigued during training.

BW:

10 Swings Left
10 Swings Right
10 Snatches Left
10 Snatches Right
1 Renegade Man Maker
20 Push Ups:
x5 Rounds for time: 12:07

Billy:

Technique Work: Snatches/Windmills/Turkish Get Up

WOD:

5 swings left
5 swings right
5 snatches left
5 snatches right
5 Anchored Pull ups
10 Med Ball Plyo Passes.
Single round + 60 secs recovery x 5

Richard and John:

Technique Work: KB Clean/Grind Press/Push Press/Push Jerk:

WOD: Ladder Format:

Swing left
Swing right
Clean left
Grind Press
Push Press
Push Jerk
Clean right
Grind Press
Push Press
Push Jerk

Round one = one rep of each. Round 2 2 reps of each and so on... Work up to 4 then back down to one.: 160 reps.

Sterling efforts and good technical proficiency development all round today!

Train Hard.

June 8th Workout: Make the "engine" match the "bodywork".

2008-06-08T05:40:00.000-07:00

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

As my good friend Clyde once said to me; "What's the point in having a Ferrari body if you've got a Lada engine under the bonnet?" We must always be fit on the inside too, instead of just looking fit on the outside! Maintain the cardio respiratory system, connective tissue/joints and digestive tract to name but three of the elements.

Today's Workouts puts the cardio respiratory system under a little stress whilst also inducing a little muscular fatigue:

Warm Up with a brisk jog/run

Find a hill that takes at least five mins of continuous running or power walking to reach the top.

Work hard and try to reach the top as fast as you can. Rest if needed but work against yourself and the clock.

Walk/jog down recover and go again. Try and beat your first time.

Cool Down with a steady jog for 15 mins

Or if running is not an option:

Warm Up total body

1 min squats as many as possible.

1 min rest

1 min squats as many as possible.

Record times then repeat with KB swings, Burpees and Push Ups.

Cool Down thoroughly.

Post results and thoughts to comments:

Can't Run? Won't Run? Swing for results. June 7th WOD.

2008-06-07T08:45:00.000-07:00

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

As I can't run at the minute with the "infamous toe" I've decided to up the tempo with the kettlebell swings to tax the cardio vascular system. Increased volume led me to come up with this beauty:

10 one arm swings left

10 one arm swings right

10 double(regular) swings

20 sit ups.

The above 50 reps is one round.

Workout is 10 rounds for time.

Suzie nailed a five round version of the above in 9:40

I bought in the ten rounds at a relaxed 15 mins.

Spartan Performance Gym

2008-06-06T08:00:00.000-07:00

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

Jack's gym opens tomorrow in Consett ,County Durham. He has an open weekend on. All welcome.

June 6 Workout of the Day

2008-06-06T07:58:00.000-07:00

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

For time:
800m run
50 Pull Ups
100 Push Ups
150 Squats
800m run

Complete in any order of sets/reps but runs must be either side.

June 4th W.O.D. Pain is Weakness leaving the body. (via the toe)

2008-06-04T14:11:00.000-07:00

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

Against a constantly running clock: 1 min on each exercise:

Pull Ups

Hip Heists

Back to Belly Partner carries

Four Way Push Ups

Wood Chops

Leapfrog to Shoots

1 min rest after the 6 mins: Repeat for 3 rounds.

I then did a little Brazilian Jiu Jitsu and caught my toe in a gap in the mat. Check out the photo 45 mins later.

X ray may be in order as I've a bag of ice on my foot whilst typing this.

Train Hard!

The Italian Stallion and the Kettlebell.

2008-06-03T13:46:00.000-07:00

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

Kettlebells are nothing new, and being used by the Iron Man from Philadelphia, Rocky Balboa, proves their "old school" credentials and effectiveness.

Check this photo out of Stallone at the bottom portion of the kettlebell press.

3rd June Workout of the Day: Back in Black.

2008-06-03T13:38:00.000-07:00

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

To ease off and restore any sore backs a little restorative workout to stretch out and loosen off:

21-15-9 format: For time:
75% bodyweight deadlifts:
Kettlebell Swings. Full height.
Knees to Elbows. Hang from bar or gym rings.

i.e. Perform 21 deadlifts, 21 swings, 21 KTE then 15 deadlifts......and so on

Post time and thoughts to comments:
I headed over to the Kodokwai tonight and after a 10-9-8-7-6-5-4-3-2-1 warmup with Push ups, sit ups and Shuttles:
Technique Work: feint to spinning uchi mata.
3x 3 minutes tachi waza randoori (full contact stand up sparring)
3x3 minutes ne waza randoori (full contact groundwork sparring)
Stretching

Head and Chest Position KB swings.

2008-06-02T13:11:00.000-07:00

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

A diagram that demonstrates the correct head and chest position at the bottom of the kettlebell swing:

Note the chest is upright and head facing straight ahead. The back is slightly inverted, not rounded!

2nd June Workout of the Day: Kettlebell Sandwiches

2008-06-02T13:08:00.000-07:00

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

3 Workouts to choose from today:

Sandwich 1:
20 Gold Standard Burpees
21-15-9 KB Swings and Push Ups
20 Gold Standard Burpees
21-15-9 Squats and Sit ups
20 Gold Standard Burpees

Sandwich 2: Lee and Billy hammered this one:
50 KB Swings
12-9-6 Sit Ups and Squats
100 Med Ball Power Passes
12-9-6 Shuttles and Push Ups
50 KB Swings

Sandwich 3: Richard and John both impressed on this.
Tabata Interval KB swings. Lowest score was in double figures!
Lateral KB Circuit:
5 Deadlift
5 Sumo Deadlift High Pull
5 Front Squat
5 Presses
5 Thrusters.
5 Rounds:

All sessions contained technique work so all reps were full Range of Motion and good form. Impressive efforts all round today!

Grapple for Greatness!!

2008-06-01T11:37:00.000-07:00

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

Check out my friend Barry Gibson's grapplefit.com site for some great info, training and products available. Barry is a fellow judoka, submission wrestling and Sambo champion, and writes for a number of respected publications including "Fighters Only" magazine. Anyone with an interest in MMA or the practical fighting arts should contact Barry through his site. Link at the bottom of this page.