BootCamp Bray

23/09/2012

Folks don't forget all of our info will be posted on the CrossFit page from now on. You will find all training, nutrition, workout and athlete info on there from tomorrow, so make sure click on the link and give it a like! http://www.facebook.com/CrossFitStrengthPerformance

Social Fitness at it's best.

21/09/2012

Friday 21st September 2012:

Skillwork & Mobility:
- Front Squat
- Overhead Squat

Workout:
- 600m Run
- 21 KB Thrusters/Pushups
- 400m Run
- 15 KB Thrusters/Pushups
- 200m Run
- 9 KB Thrusters/Pushups
- 100m Sprint

*Weights for KBell Thrusters are 8kg-20kg.

20/09/2012

Folks from Monday all of our training and nutritional information as well as workouts etc will be posted on the CrossFit page. If you havn't done it yet click on the link and give the page a like to keep up to date with everything going on with us, our workouts and our athletes as well as to keep up to date with the latest in the Strength & Conditioning and Health & Nutrition world! See you in the gym!!! http://www.facebook.com/CrossFitStrengthPerformance

Social Fitness at it's best.

18/09/2012

Monday 18th September 2012:

Skillwork:
- Overhead Press
- Push Press

Workout:
5 Rounds For Time:
- 20 KBell Swings (24/20/16kg)
- 10 Front Squats (30/15kg)
- 10 Push Press (30/15kg)
- 20 Box Jumps

Times:
Alan: 12.29
Dean: 12.29
Barry: 12.43
Steven M: 12.46
Shane: 13.12
Toni: 9.14
Liz: 9.40
Lorna: 10.06
Gill: 12.19

18/09/2012

Sprinting: The Ultimate Paleo exercise. Great article that includes this gem from Martin Rooney: 'To lower your marathon time, you need to get out and log miles, cut weight (including muscle), and get ready for pain. To lower your time in the 100-meter sprint you need to get strong, pack on muscle, lose fat, and get in some explosive, technical workouts.'

You think Paleo man was concerned about staying in his "fat burning zone"? He might've had a uni-brow, but he wasn't that stupid.

14/09/2012

Been looking forward to training with Mike Mahler for a long time! Get to pick his brain on Sunday, can't wait for it!

Mike Mahler's Level 1 and 2 kettlebell training and hormone optimisation workshop in London, October 2011, hosted with Fitter London's Matt and Keris support...

14/09/2012

Friday 14th September 2012:

Skillwork:
Hinge Movement Patterns:
- Deadlift
- Power Clean
- Kettlebell Swing

Workout:
On The Minute Every Minute Thrusters, reps are:
- 1st Min - 2 reps
- 2nd Min - 4 reps
- 3rd Min - 6 reps
- and so on for 10 Minutes

Take 5min Break then:
2 Rounds For Time:
- 400m Sprint
- 30 KB Swings
- 20 Situps
- 10 Burpees

*Weights are Thrusters (30kg/15kg) and Swing (20kg/12kg)

14/09/2012

Ever get shin plints when running? Good article from the 70's Big crew about what might be causing this common and annoying problem!

Shin Splints

14/09/2012

13/09/2012

Nice balanced article for anyone just starting out on their Fitness journey. One step at a time folks! http://breakingmuscle.com/crossfit/when-paleo-and-inov-8s-are-bad-you

Not everybody needs to eat paleo and wear inov-8s during their first week of CrossFit. The first year I did CrossFit I did it mainly fueled on Hot Pockets, Lean Cuisine, and Diet Coke. No joke.

12/09/2012

We always incorporate Kettlebells into our training and do a lot of Swings. It is an amazing exercise and is a beautiful display of powerful hip extension, one of the most ballistic movements an athlete can perform. Becoming strong and proficient in a Swing has a multitude of carry overs and anyone seeking an improvement in Sports Performance should include it in his/her training. Here's a good article outlining the improvements in Vertical Jump the Swing also seems to produce for athletes: http://breakingmuscle.com/kettlebells/using-kettlebell-swings-improve-vertical-jump

Years ago I used the kettlebell swing to improve their jumping ability. I didn't know why it worked at the time, but new research looks into the relationship between the swing and explosive strength.

11/09/2012

SERIOUS Training Motivation from the brilliant Ross Enamait! If this doesn't get you pumped for Training then you're probably dead: