ALEX: Crossfit Certification in Belgium: FRAN workout.

This is the biggie! What killer!

21 Thrusters
21 Pull Ups
15 Thrusters
15 Pull Ups
9 Thrusters
9 Pull Ups

fastest time possible!

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DAY 2: Crossfit Certification

Waking at 7am, my whole body was sore and tight in all the wrong places! Man this was gonna be hard! Hopefully you read the report from Day 1 (below), Day 2 also had some nice little surprises up its sleeve!

The format was similar, learn some moves and the theory behing them, then practice them in front of your group till you get it right!
The cherry of the day was the four station circuit: Pull ups, then snatches, then ring muscle-ups, then a monster workout involving some med balls and push ups! (see pic below!)
You had to do 7 med ball cleans (10kg), run to the far end of the hall, then do 7 press ups, run back to the ball and repeat over and over….for 10 minutes!

Let me take this opportunity to thank all the professional Crossfit Cert team, who led with inspiration and true professionalism. Thanks also to Sol and Alex for sharing this wicked weekend with me…now let’s go kill some clients!

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Crossfit Certification: Day 1

Day 1 is over and Christian, Sol and Alex are well and truly mullered!

What a day it’s been! Baking 28 degrees conditions, squatting, pressing and deadlifting in an exposed Army Air base is a hell of a day to spend the day!

We’ve loved every minute…lot’s learnt and plenty of inspiration to take back to our classes.
The format is great…learn shit, read about shit, absorb shit, then get out there and do the shit!

The cherry on the icing was having to do the FRAN workout. For those not familiar with the pain, here it is:
21 Barbell Thrusters (squatting then pressing the bar overhead)
21 Pull ups
15 Thrusters
15 Pull Ups
9 Thrusters
9 Pull Ups

This is done without rest..and for time! I achieved a 5.01 time, with bad form, light weight and jumping pull ups. Its a killer..gonna work on this one!

Wonder what tomorrow will bring us!

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Christian is off to Belgium for his Crossfit Certification!

SO? What is Crossfit I hear you shout?!?

Crossfit is a phenomenon spreading worlwide which is revolutionising the way we train.

Taken from the Crossfit website:

What is CrossFit?
CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

Boarding the Eurostar tomorrow with Christian, will be ZT head-honcho Sol Gilbert, and Alex Backhouse (ZT Manager)
Its gonna be a gruelling weekend, with lots of WOD’s (Workout of Day’s) and major lifts to go through.
Always looking at new principles to apply to their training, the boys will be bringing back some wicked ideas…..which I’m sure you all be “feeling” soon!

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Beach body programme is half way through!

….and everyone is feeling great!
Ten lucky participants are embarking on a journey of self-recognition, by cutting out all toxins from their diet and exercising up to five times a week with Kettlebells.

As a result, energy levels are now at an all time high.. and bodyfat stores are released as toxins which bind to the fat are purged.
Most, including myself, report feelings of well-being and energised throughout the day. I’m sleeping at least eight hours each night, always waking at 6.30am feeling well and rested!

Most have stuck with the strict diet, which has you cut out all:
and all processed foods with additives.

The results are amazing!

This week we have a great recipe, courtesy of Lynne Norman.

650G Sharpham Park Spelt Flour
2 tsp Sea Salt
15g Soft Organic Butter
Sachet of Yeast
400ml Water (100ml warm, 300ml cold)

– Rub butter into flour and add salt, and stif in yeast.
– Add warm water to form a soft dough
– Knead for 10mins on a floured surface
– Cover and leave to rise in a warm place for half an hour until it has doubled in size
– Bake in a pre-heated oven at 230oC for half an hour.

You can also add dried fruit and nuts for a sweet version.



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