Friday 1 February

Warm Up:
10min Warm Up Of your Choice

Strength:
1rm Shoulder Press

Wod:
Filthy Fifty (30min time cap)
50 x Box Jumps
50 x Jumping Pull Ups
50 x Kettle Bell Swings
50 x Lunges (25/leg with 20kg)
50 x K2E's
50 x Push Press (20kg)
50 x Back Extensions
50 x Wall Ball Squats
50 x Burpees
50 x Double Unders

Thursday 31 January

Warm Up:
4 mins skipping
3rds
10 Press Ups
10 Back Extensions
5 Bridge

Strength:
10mins to est 1rm Deadlift

Wod:
Helen
3rds
Run 400m
21 Kettlebell Swings
12 Pull Ups

Wednesday 30 January

Warm Up:
500m Row
3rds
30 Second Plank
15 Squats

Strength:
Work Upto 1rm Bench Press

Wod:

Fight Gone Bad

3rds
Wall Balls
Sumo Deadlift High Pull
Box Jumps
Push Press
Row

Perform 1 minute on each exercise.  Rest 1 minute between rounds.  Total reps = Score

Tuesday 29 January

Warm Up:
JYD Warm Up
Burgenor Skills

Strength:
10 mins to est a 1rm Bent Over Row
Followed by
12 mins to establish 1rm Clean

Wod:
Nancy
5 Rds
15 x Overhead Squat
Run 400m

Monday 28 January

Warm Up:
10mins Hip & Calf Mobility

Strength:
Then work upto a 1rm Back Squat & 1rm Bench Press
Wod:
Christine

3rds
Row 500m
12 Deadlift @BW
21 Box Jumps (24/20)

Week 2 - AFS Fat Killers

So week 2 is down. I have to be honest and say it wasn't a great one for me. Worked late so my evening meals were not organised. Also had a bit of a weekend of it with a few evenings out.

I have however with all that taken into account moved from 107.8 to 107.2kg so still a total loss of 3kg in 2 weeks.

I have had to be a lot more mindful of getting the carbs into my meals. I felt I was a little weak on the Monday last as I was cutting to many carb.

I hope all you other Fat Killers have weighed yourselves this week?

Friday 25 January

Warm Up:
5mins Skipping
2rds
15 x Good Mornings
15 x Sit Ups

Strength:
Deadlift
3-3-3-3-3 Est new 3rep max

Wod:
Annie
50-40-30-20-10
Situps
Double Unders

Thursday 24 January

Murph

1 Mile Run
100 Pull Ups
200 Press Ups
300 Squats
1 Mile Run

Wednesday 23 January

Warm Up:
Run 800m
2rds
45sec Hang
45 sec Chin above Bar Hold
10 Pull Ups
3 x Negatives aim for 6sec reps

Strength:
Omem for 10mins
2 x Clean & Jerk 70%

Wod:
The Master Chief
Complete as many rounds as possible in 3 minutes:
3 Power Clean - 70kg
6 Front Squats - 70kg
9 Push Ups
Rest for 1 minute between the 3 minute rounds. Repeat for a total of 5 cycles.

Tuesday 22 January

Warm Up:
Row 1000m
3Rds
10 RIng Dips
1 Rope Climb
10 Back Extesions

Strength:
Back Squat
5@75%, 3@85% AMRAP 95% 1rm

Wod:
12,9,6
Overhead Squats (60/40)
Strict Pull Ups
50 x Double Unders (Unbroken)

Monday 21 January

Warm Up:

JYD WU
Burgenor WU

Strength:

Bench Press
5-5-5-5-5 Est New 5rm

Wod:
5Rds
3 x Snatch (60/35)
20 x Up Downs
15 x T2B

AFS Fat Killers - Week 1

So week 1 is done and dusted. Myself and kala have been as disciplined with food as I think we ever have been. Breakfast has seen us eating steak and eggs, salmon and spinach and every now and then a slice of toast (my kryptonite). I have thrown in the odd protein shake for a snack and dinners have seen us try spaghetti bolognese (kala burnt this and nearly the bungalow so ended up with freezer back ups of cottage pie), chicken and broccoli, and fish cakes.

We did have a cheat day on Friday. As this was a snow day our admin was well and truly up our backsides. Breakfast was at about 1300 so we had croissants and chocolate spread then our tea was a cheeky Chinese.

Training has been pretty good. I have finished the first week I a strength programme designed to hit my 200kg target in 12 weeks. Kala pole dance a couple of times and hit a couple of CrossFit classes.

So to the results. Our starting weights were 110 & 74 kgs respectively. I weighed in at 107.8 and kala 73.5. We are really pleased with that as we have found it pretty easy to adopt. I'm going to be taking a weekly picture and will publish all the progress shot at the end of the 12 weeks.

Post below how you have faired and how you have found the first week?

Friday 18 January

Warm Up
Row 500
2 Rds
15 Rebounding Box Jumps
5 x Muscle Snatch @50%
Row 250

Strength
Front Squat
3-3-3 @70/80/90% 1rm

Wod
7 Rds
3 x Power Snatch @50%
5 x OHS
7 x Snatch Grip Push Press
9 x Burpees
Run 150m

Wednesday 16 January

Warm Up:
Row 500m
2rds
10 Back Ext
10 Good Mornings
2 Wall Walk

Strength:
Bench Press
5-5-5-5-5
Work upto new 5rm

Wod:
100 DU's (2min time Limit)
20 Overhead Squats (40/30)
25 Ring Push Ups
20 Wall Balls
50 Situps
Run 1mile

AFS Fat Killers

Introduction:

Saturday 12 January saw the start of our first weight loss challenge.  I decided to call it Fat Killers as it sounds pretty cool and leads to the belief that we will kill the weight forever!

I have looked into many of the CrossFit recommended diets including the Paleo diet to see which I think is the one we will follow to start with.  I have settled for the Zone diet as I feel this is the easiest one for us to just take what we are eating and manage it a bit better.  Once we are managing our meals we can then worry about whats in them.

Our first session was pretty well attended.

Gill Gaffney
Janet Kent
Michelle Hogben
Mark Hogben
Jess Grant
Allie Moseley
Kala Bolton

Others that are going to take the challenge are:

Nick Mills
Joe Burnell

What we did:

1. We established what the zone diet is all about.  We discussed blocks and what makes up 1 block of Carbs/Fat/Protein and which foods equate to which blocks.
2. We established what type of zone diet we would follow i.e Large Male for myself, medium female for Kala.  This would dictate how many blocks per meal we were aiming for throughout the day. I am on a 19block target and Kala 11blocks.
3. We went through the food groups and a few examples of meals.  The biggest thing I noticed was portion size.  I'm pretty sure previously I was eating many 10blocks per meal ;).  I am worried about starving guys.  If you see a stick man that used to look like me in 12 weeks then my fears were right....
4. We weighed.  Well actually I sent the guys home and asked them to weigh in private.  Although I am keen for us all to lose weight and reach our targets that bit of information I feel is personal.  This puts no outside pressure on weight loss and means you are only having to be honest with yourself.
5. Gym time.  This is crucial.  I think that so long as we make fitness and performance our main aim  then the weight loss will come.  Setting fitness goals as well as weight goals will work the same as CrossFit.  When one gets a little plateaux you can kick the other one up a gear!!

Anyone wishing to follow the zone here is the link to the handout I gave everyone on Saturday - ZONE DIET

In 12 weeks I will be putting up a before and after pic of myself.  I'm pretty sure a couple of others have done the same.  Everyone will be following our CrossFit Programme at least 3 times a week.  My current weight is 110kg and I am aiming to get to around 100kg.  Fitness wise I am aiming to hit a 200kg squat and hit a 7:30 2km row.  

Post your weight goals, fitness targets below and lets get after it!!!!

Gareth

Tuesday 15 January

Warm Up:
JYD Warn Up
Burgenor Warm Up
Perform HH+MT Snatch with 42.5kg

Strength:
Pendlay Row
5-5-5-5-5 @50/60/70/80/90% 1rm
Rest 60secs between rounds

Wod:
15min AMRAP
3-6-9-12-15-18-21-24-27-30
Burpees
Pull Ups
Deadlift 60kg

Monday 14 January

Warm Up:
3 Rds
25m Bear Crawl
15 Bridge Ups
10 Pull Ups (Strict)

Strength:
3-3-3 Back Squat
@70/80/90%

Wod:
5rds
Run 200m
5 Weighted Box Jumps (15/10)
10 Jumping Lunge (Alternate Feet)
15 Ring Dips

Friday 11 January

Warm Up
100 Double Unders

3rds
10 xWeighted Step Ups (Use Bar or DB's to a 12inch Height)
10 x Walking Lunges

Strength:

5-5-5 Front Squats @
65/75/85 % 1rm

Wod:

Yannick

10 rounds

3x Snatch grip deadlift (55kg/35kg)
6x Power snatch
9x Overhead squat

Wednesday 9 January

WEDNESDAY 9 JANUARY

Warm Up
Row 1000m
3 Position Squat (Feet Shoulder Width/Sumo Width/Narrow Width - Toes straight/3o'clock/10o'clock in each position)
10 Strict/Negative Pull Ups
12 x Strict HSPU's

Strength
5-5-5-5-5
Bent Over Row

Wod:
"FR.E.A.K"

For time
(consists of first rounds of Fran, Eve, Annie and Kelly)

21xThrusters 40/30kg
21x pull ups
Run 800m
30x KB swings 24kg/16kg
30 Pull ups
50 Double unders
50 sit ups
Run 400m
30x Box jumps
30x wall balls 20lb/10lb

Tuesday 8 January

Warm Up
Tabata Row

Strength:
Work Upto 70% 1rm then:
OMEM 3 x Cleans @ 70%

Wod:

5rds
Run 400m
5 x Pwr Cleans (50/35)
10 x Front Squat
15 x Deadlift