Wednesday 1 December

Deadlift

5-5-3-3-1-1

2k Rowing Challenge

Tuesday 30 November

2 rounds
Run 400m
20x Pull-ups
75x Double unders
10x Clean & jerk (50kg/30kg)
Run 400m
8x Power snatch (50kg/30kg)

AFS CrossFit Takes The Daily Mail Challenge

Week 4

We are already at the end of week 4 of the 6 and considerable improvement has been made by both Ken and Paula. Already we are seeing increases in strength and flexibility. We have had to work around Ken's old knee injuries, however of late, through proper squatting technique Ken completed a Pistols (1 legged squat) workout with no pain. Paula too is seeing improvement in mobility of the shoulder injury that has dogged her for a couple of years. We have used PNF stretching techniques and bands to try to work out some of the scar tissue with some degree of success. Ken is a keen rower and has knocked his 1k row time down from 4mins 30 to 3:59 in just 4 weeks showing a vast improvement in cardiovascular fitness.

Here is a breakdown of week 4's WOD's:

Workout 1

Hansen

5 Rounds for time:

30 x Kettlebell Swings
30 x Burpees
30 x Situps

Workout 2

CrossFit Total

1 x Squat
1 x Shoulder Press
1 x Deadlift

3 attempts max on each exercise.
Add weights for total score

Workout 3

AMRAP in 20 mins

5 Pull Ups

10 x Pistols (Alternate Legs)

15 x Press Ups

Workout 4 (Ken Only)

Jackie

1 round
Row 1000m
50x Thruster (20kg)
30x Pull-ups

Monday 29 November

Elizabeth

21-15-9

60kg Squat Clean

Ring Dips

Sunday 28 November

AMRAP 20m

5xPU

10SP@40

15 Double Unders

Friday 26 November

Yannick

10 rounds

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

Thursday 25 November

AMRAP in 20 mins

5 Pull Ups

10 x Pistols (Alternate Legs)

15 x Press Ups

Wednesday 24 November

CrossFit Total

1 x Squat
1 x Shoulder Press
1 x Deadlift

3 attempts max on each exercise.
Add weights for total score

Tuesday 23 November

Hansen

5 Rounds for time:

30 x Kettlebell Swings
30 x Burpees
30 x Situps

Monday 22 November

Seven rounds for time of:

5 Handstand push-ups
185 pound Deadlift, 10 reps
10 Chest to bar pull-ups
20 Double-unders

Sunday 21 November

Hang power clean

3-3-3-3-3-3-3 reps

James's Birthday

James celebrated his 31st Birthday today (19th Sept). We smashed is birthday WOD and having received over 45 facebook messages (i didn't think he had 45 friends) wishing him a happy birthday kirsten and Steve popped in with a surprise birthday cake. After a rendition of Happy Birthday that sounded strikingly like Marilyn Monroe, James blew out the candle and we tucked into this fine chocolate cake. (Bruno tried but after hitting both Steve and the birthday boy in the nuts he blew his chance of a slice).

Saturday 20 November

Daroneus

3 rds:

15 x Front Squat 40kg

5 x Push press 60kg

15 x Strict Pull Ups

5 x Front Squat 60kg

15 x Push Press 40kg

15 x Strict Pull Ups

Friday 19 November

James's Birthday WOD:

Go Big or GO Home

5 Rds

400m Run
9 x Snatches (60kg/30kg)
12 x Pull Ups
21 x KB Swings (24kg/16kg)

James will be doing this at 1830 along with all the other trainers. Come and join us and try and beat him!!!

Thursday 18 November

10 rounds

3x Deadlifts (125kg/85kg)
6x Bench Press (60kg/30kg)
9x Squats

AFS CrossFit takes on the Daily Mail Challenge!!

Week 3

Throughout the last week we have moved Ken onto some more complex CrossFit workouts. We have also welcomed Paula onboard to finish the last 4 weeks of the challenge. Here is the breakdown of the weeks WOD's:

Workout 1

400m Run

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

Ring Dips

Pull Ups

400m Run

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

Kettlebell Swings (32/16)

Burpees

400m Run

Workout 2

Overhead squat 1-1-1-1-1 reps

Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Workout 3

The heat

3 rounds
21-15-9x reps, start and finish wod with 750m row
Handstand push-ups
Burpees
Knees to elbows

The workouts this week have focused both on muscular endurance and strength. Paula has a long standing shoulder injury which we have had to take into account and scale the workouts appropriately. We have also incorporated a flexibility workout at the end of each session to help rehabilitate the injury.

Wednesday 17 November

The heat
3 rounds
21-15-9x reps, start and finish wod with 750m row
Handstand push-ups
Burpees
Knees to elbows

Tuesday 16 November

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Monday 15th November

400m Run

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

Ring Dips

Pull Ups

400m Run

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

Kettlebell Swings (32/16)

Burpees

400m Run

CrossFit Takes The Daily Mail Challenge

Week 2

We embarked on Week 2 of the Daily Mail challenge. After giving Ken an introduction to our 9 basic moves and concentrating our first workouts on perfecting these moves. In week two we started introducing Ken to some of our benchmark WOD's and olympic lifting.

Workout 1

5 Rds

7 x Shoulder Press @ 12.5kg

10 x Deadlift @ 50kg

15 x Sit Ups

10 x Press Ups

3 x Rope Climb/Progressions

Time = 17:48

Workout 2

Randy

75 x 35kg Snatches

Time = 10:16

Workout 3

15 x Deadlift - 50kg

200m Row

15 x KB swings - 16kg

200m Row

15 x Overhead Squats - PVC Pipe

200m Row

10 x Burpees

200m Row

20 x Pull Ups (Blue + Red Band)

200m Row

20 x Step Ups

200m Row

15 x DB Squat Cleans - 7.5kg

Time = 17:16

Sunday 14 November

Jason

For time
100x Squats
5x Muscle-ups
75x Squats
10x Muscle-ups
50x Squats
15x Muscle-ups
25x Squats
20x Muscle-ups

Saturday 13 November

Max rounds and reps in eight minutes of:

4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

Friday 12 November

Annie

50-40-30-20-10

Double Unders

Sit Ups

Thursday 11 November

Lumberjack 20

20 Deadlifts (125/70)
Run 400m
20 KB swings (32/24)
Run 400m
20 Overhead Squats (50/30)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (20/12.5 each)
Run 400m

Wednesday 10 November

Randy

75 x Power Snatches 35/20kg

AFS CrossFit Takes The Daily Mail Challenge

WEEK 1

We got a bit ahead of the curve last week and got Ken started into CrossFit early. We have Ken filling out a food diary over the next 5 days. This will allow us to evaluate Ken's diet and make any recommendations to improve it. Of course being CrossFit this will heavily lean towards cleaning it up and recommending Paleo/Zone principles. We will post the results on Friday.

Ken has now carried out 3 workouts:

Workout 1

10 minute AMRAP Cindy

5 Pull Ups - 2 x Blue Bands

10 Press Ups

15 Squats

Workout 2

DT

5 Rds

12 x Deadlift @ 40kg

9 x Hang Power Cleans @ 40kg

6 x Push Jerk @ 40kg

Workout 3

5 Rds

7 x Shoulder Press @ 12.5kg

10 x Deadlift @ 50kg

15 x Abmat Sit Ups

10 x Press Ups

3 x Rops Climbs

So far Ken has done very well and completed all the workouts. Over the course of the next 6 weeks we will work to rehabilitate a long standing knee injury. We will also work to improve his strength, power, speed, agility, cardio endurance, muscular endurance, balance, flexibility and stamina.

Tuesday 9 November

Snatch one rep every minute on the minute for 15 minutes.

Record your Lightest and Heaviest Lifts

Monday 8 November

Cindy

AMRAP in 20 mins

5 Pull Ups

10 Push Ups

15 Squats

Sunday 7 November

17 x Deadlift (100/60)

Run 1000m

17 x Front Squats (60/30)

Run 1000m

17 x Power Cleans (60/30)

Run 1000m

20 x Thrusters (30/20)

Run 1000m

20 x Power Snatches (30/20)

Run 1000m

Saturday 6 November

Jackie

1 round
Row 1000m
50x Thruster (20kg)
30x Pull-ups

AFS CrossFit Takes on the Daily Mail Challenge!

AFS CrossFit has been asked by the Daily Mail to train Ken Sheppard for 6 weeks to see how his fitness, body composition and health improve following the CrossFit concept.

The Daily Mail have asked two couples including Ken and his wife Paula, under the guidance of personal trainers, to take part in a pre-January experiment to see how exercise and diet affect fitness, performance and body weight. They have been to St Mary's hospital in London and taken part in a testing schedule including blood tests and fitness tests and will return there in 6 weeks to re-test and see exactly how they have improved.

We met Ken and Paula last night (4 November) and put him through his first WOD, a 10 minute AMRAP of Cindy ( 5 Pull Ups, 10 Press Ups, 15 Squats). On our earlier chat I mentioned to Ken that he will never have done anything like CrossFit before, which was met with some reservation. On finishing the WOD his exact words were "I didn't think a ten minute workout could be so hard". I think all CrossFitters share the same thoughts on their first WOD.

Welcome to CrossFit Ken!

Over the course of the next 6 weeks we will be blogging on here with Ken's progress, thoughts and some pictures so we can all see how CrossFit stands up to the communal garden Personal Trainer.

Let the good times roll!

Friday 5 November

DT

5 rounds of

12 x Deadlift (70kg/40kg)

9 x Hang power clean (70/40)

6 x Push jerk (70/40)

Thursday 4 September

5-5-5-5-5 Shoulder Press

3-3-3-3-3 Push Press

1-1-1-1-1 Push Jerk

Wednesday 3 November

Michelle's Birthday WOD

Dirty Dozen

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Tuesday 2 November

70/40 kg Squat Clean and Jerk, 30 reps

Breakfast Muffin

Breakfast Egg Cups

Here’s another great quick and easy, yet very impressive, brunch idea. By cooking these in muffin tins, you will create a little cup that holds everything together. I’ve used a spinach and mushroom filling, but any cooked veggies will do so don’t be afraid to get creative and experiment a little. Also, if you’re still including dairy in your diet, try adding a piece of goat cheese between the egg and veggies or even a sprinkle of grated cheese on top. The opportunities are endless!!

Ingredients for One Serving

• 2 slices of black forest ham – I used gluten & soy free with low nitrates and low sodium
• 2 eggs
• handful of fresh spinach
• 4 mushrooms, cleaned and sliced
• 2 tsp of finely chopped onion
• 1 garlic clove, finely chopped
• 1 tsp coconut oil

Directions:

1. Heat oven to 350°F
2. Line 2 muffin cups with a slice of ham each. Bake in oven for ~ 5 minutes, until edges look like they are starting to brown and ham holds its cup like shape
3. While ham is cooking, in small frying pan, heat coconut oil over medium heat
4. Add mushrooms, garlic and onion and saute until cooked
5. Add spinach and continue cooking until wilted. Set mixture aside
6. To assemble fill each ham cup (still in muffin tin) with about 1 tbsp of the mushroom spinach mixture. Crack an egg over the top of each and season with salt and pepper.
7. Place back in oven. Bake for about 10 minutes or until the egg is cooked to your liking.

Monday 1 November

9-7-5

Handstand Push Ups

Strict Pull Ups

Deadlift (90% 1rm)