Tony Hickey Personal Training

17/07/2015

Great news!
I'm very happy to say that the fundraising raffle for Right To Play organisation managed to raise a total of £865!

We managed to raise £215 by raffling the awesome sessions donated by a group of generous therapists & instructors, and i'd like to say a big thank you to the following people.

Wayne Armstrong - Personal Defense Readiness coach,
Carl Todd - Osteopath,
Sam Hobbs - Pilates instructor,
Dean Barrett - Osteopath,

The star prize was a signed England football shirt that was donated by Carl Todd (Osteopath for the England football team). The raffle was drawn by Carl and the winner of the shirt was my awesome wife Dom, who kindly offered the shirt to Right To Play to include in their corporate auction the following month.

The shirt raised an amazing £650! This alone will provide weekly sport and play opportunities for 21 children for a whole year, allowing them to develop the skills to become better learners, stay healthier and keep safe.
And along with the additional £215 raised, this great charity can make a real impact with helping children facing adversity in some of the poorest parts of the world, by using the power of playing sport and games

A big thank you to everyone who took part in the raffle.

Hope you have a awesome day! :)

19/03/2015

Quote of the day!

19/03/2015

Workouts from 09/02/15 – 19/03/15

09/02/15

Hero WOD: Helton – 3 rounds fro time:
Run 800m
X30 dumbbell squat clean x2 8kg kettlebells
X30 hand release burpees.

Time: Round 1 & 2 = 18min 24sec

I had to stop after round 2 as I had a training session booked in, but when my client called me to say he was running late, I got the 3rd round done in 9min 13sec. This workout is a tough one!

Total Wod time: 27:37 (with 5 min rest between rd2 & rd3)

10/2/15
5 RFT (Rounds For Time)
Side plank with top leg left x10 per side
Bicep curl x10 18kg EZ bar
Face pull x15
Deadlift x5 70kg
Time:16min 05sec

My shoulder still isn’t happy when my arms are extended overhead, which means chin ups and overhead presses are out of the game for the time being L

11/2/15
Run 2 miles for time
Retest from 30/01/15, Target is to beat 16min 22sec, ideally under 16mins.

Mile 1 = 7min 15sec (PB)
Mile 2 = 7min 40sec
Total time = 14min 55sec (PB)
Average page 7min 28sec / mile

12/2/15
5 RFT
Row 1km
Hollow rock x30
Close grip push ups x20
Time: unrecorded

13/2/15
4 RFT
Hang squat clean x6 – 40kg barbell
Drawing the sword x8 - 3kg dumbell
Bike 0.3km level 7
Time: 14:29

14/02/15
Combative fitness training session with my Kung Fu class. These workouts vary every session but always include functional movements such as wrestling, striking & CrossFit Defence DWOD’s

16/02/15
front Squats 4x4 (4 sets of 4 reps)

set 1 – 70kg
set 2 – 75kg
set 3 – 80kg
set 4 – 85kg
It had been quite a while since doing any strength based workouts, since I tweaked my back in December. I was pleased that my back responded well to this workout, however my right knee wasn’t feeling too good the following day. After getting it looked at by my osteopath on 16th March, it appears that I’d trapped a fat pad in my knee. Thankfully it’s feeling much better now.

18/02/15
Group circuit workout - 30 mins. Routines are constantly vaired, but I didn’t record the WOD.

21/02/15
Combative fitness training session with Kung Fu group

25/02/15
Group circuit workout - 30 mins. Routines are constantly vaired, but I didn’t record the WOD.

28/02/15
Combative fitness training session with Kung Fu group

04/03/15
Group circuit workout - 30 mins. Routines are constantly vaired, but I didn’t record the WOD.

07/03/15
Combative fitness training session with Kung Fu group

12/03/15 -
4 RFT (Rounds For Time)
Ring dips x8
Pike to walkout and 3 sec hold x5
Row 1km
Time: 14:27

14/04/15
Combative fitness training session with Kung Fu group

19/03/15
Benchmark workout Cindy – 20 min AMRAP Retest from 27/12/14
X5 chins
X10 push-ups
X15 squats

Today’s score: x5 chin ups on rd 13

Score from 27/12/14: x1 squat rd 9

https://www.youtube.com/watch?v=RD_vUnqwqqI&index=3&list=PLdWvFCOAvyr1qc8qW8DU4NSB7KnWqqInj

CrossFit Seminar Staff member James Hobart demonstrates the overhead squat. Learn more about the Level 1 Certificate Course here: http://www.crossfit.com/cf-...

11/03/2015

https://www.justgiving.com/right2play

Help Tony raise money for this great cause.

11/03/2015

You can win some great prizes by taking part in this charity raffle!

We’re looking for raise funds for the ‘Right To Play’ organisation, who help children facing adversity in some of the poorest parts of the world, by using the power of playing sport and games.

See photo for prize list! :)

08/03/2015

This deserves a re-post!

https://www.youtube.com/watch?v=EyhOmBPtGNM

The best bodybuilder of all time, Arnold Schwarzenegger's motivational speech about his 6 rules to success ,I made this video because no video I found had su...

04/02/2015

I needed to get in the zone for my Tabata squat workout today, I came across this tune and it did the job perfectly!

https://www.youtube.com/watch?v=MLXj_wH2OoI

What workout tunes get you pumped??

Rage against the machine Roll Right

04/02/2015

Workouts from 26/01/15 to 04/02/15

4 RFT (Rounds For Time)
X12 inverted rows – chest to bar
5 meters – Jujitsu shuffle
5 meters – bear crawl
x2 Turkish get up / per arm – 16kg
5 meters crocodile walk
Forward roll
Time: 19min 03sec

Injured left shoulder at Kung Fu so I’ll by modifying my workouts until it recovers.

30/01/15
Run – 2 miles for time:
Mile 1 = 8min 06sec
Mile 2 = 8min 16sec
Total time = 16min 22sec
Average page 8min 12sec / mile
My Target is to run 2 miles under 16mins.

02/02/15
3 RFT (Rounds For Time)
x21 Deadlifts – 50kg
x21 Shoulder press - 12kg kettle ball (right arm only)
x21 double unders
Kung Fu form – Moi fa Kuen

It was my first time deadlifting since I tweaked my back doing a 60kg squat sn**ch in December. I thought I’d keep the weight moderate and surprisingly my hamstrings we’re destroyed the next day!

04/02/15
Tabata squats
20 sec work, followed by 10 sec rest, Repeat for eight rounds. Your score is your lowest rep score of any given round.
CrossFit states that if the weakest of your eight rounds scores between 18-20 reps of full range squats (hip crease below top of knee) with perfect form, then you have mastered the air squat.

RD1 – x20
RD2 – x20
RD3 – x20
RD4 – x20
RD5 – x20
RD6 – x19
RD7 – x18
RD8 – x18

http://www.livescience.com/5799-music-benefits-exercise-studies-show.html

Exercising to some tunes may make for a better workout.

13/01/2015

http://journal.crossfit.com/2011/03/theposition1doubleunder.tpl

This video series provides a fresh look at skill-transfer exercises and midline stability, combining the powers of Kelly Starrett and gymnast Carl Paoli. Both San Francisco CrossFit coaches add their expertise to refine basic CrossFit movements with the aim of improving power output. “The goal is to…

13/01/2015

workouts from 11/12/14 – 06/01/15

Benchmark workout – Diane 21-15-9
(Complete x21 reps of each exercise, then x15 and x9 to finish)
Deadlift – 81kg
Barbell shoulder press – 30kg
Time: 8 mins 55sec
(the set broke on rep 15 on first round for both exercises)

12/12/14
Weighted chin ups 5 sets of 5 reps (5x5)
Set 1 – 5kg
Set 2 – 7.5kg
Set 3 – 10kg
Set 4 – 12.5kg
Set 5 – 15kg

WOD – 10min AMRAP
X10 Push ups
5 meters walking lunges
X5 burpees
Score: 6 full rounds

15/12/14

Sn**ch balance
x5 – 20kg
x5 – 30kg
x4 – 35kg
x4 – 40kg
Heaving sn**ch balance
X3 - 45kg
X3 - 50kg
X2 - 55kg
X1 - 60kg
Squat sn**ch
X1 – 40kg
X1 – 50kg
X1 – 55kg
X1 – 60kg

This was a big session, my whole body was feeling it for days and then I got nailed with the dreaded man flu!

27/12/14
Benchmark workout Cindy – 20 min AMRAP
X5 chins
X10 push-ups
X15 squats
Score: x1 squat rd 9

29/12/14
4RFT (Rounds For Time)
Push press x10 – 40kg
Bear walk 30m
Bike 0.3km level 7
Time: 14min 19sec

30/12/14
8RFT (Rounds For Time)
x5 ring dips
x10 inverted row
x15 single leg calf raise per leg
Time: 19min 15sec

02/01/15
3RFT
x30 push ups
x20 chin ups
x10 pistol squats
time: 23min 11sec

04/01/15
Benchmark workout Barbara – modified 4RFT
X20 chins
X30 push ups
X40 bicycle crunches
X50 squats
Rest 3 min per round
Time: 44min 31sec
Rd1 – 5.43
Rd2 – 17.13
Rd3 – 32.14
Rd4 – 44.31

06/01/15
4 rounds
½ body weight (39kg)
x5 Shoulder press
x10 (1st round) overhead squat (2nd round) front squat (3rd round) back squat.
x15 Push jerk
rest 3 mins
rd1 – 4min 08sec
rd2 – 4min 22 sec
rd3 – 5min 02 sec

The following day I jarred my neck doing some combat training so I’ll be taking it easy until it clears up.

https://www.youtube.com/watch?v=SGU4RY7ut54

CrossFit - (http://crossfit.com) The CrossFit Games® - The Sport of Fitness™ The Fittest On Earth™

15/12/2014

https://www.youtube.com/watch?v=2JWUhW5yRdI

A podiatrist, urban caveman, professor of evolutionary biology, world record setting masters runner, and author Chris McDougall weigh in on BORN TO RUN and t...