Tomorrow sees the first of our monthly challenges with a bottle of vino up for grabs for top guy/girl.
The challenge is as follows:
Following the tabata protocol, i.e. 20/10 secs for 8 rounds perform
Deadlift hold 20 secs (bodyweight for guys/50k for girls)
Comp press ups for 10 secs
You will go straight from the 20 sec hold into the 10 secs of press ups then back into the 20 sec hold for a total of 4 minutes. Your score is the amount of press ups achieved.
Hand release comp standard press ups, toes must not leave the floor.
Press ups on knees are allowed but alas you won’t be in the running for the bottles of highest quality Blue Nun:)
All those signed up for the olympic strength seminar on Sunday, you should have recieved the email from Jamie about start time and what to bring. It will be starting at 12pm sharp so get to the gym a bit earlier and bring some snacks/drink with you. A few of us are planning to hit Nandos afterwards then go and watch Expandables 2, (and hopefully not fall asleep during it). All are welcome.
Today at Outcast
Outcast Open Gym: 5.30-6.30pm
Outcast Beginners: 6.30-7.30pm
We will going over the deadlift, squat and thruster from the last session then introducing some new movements: Jumping pull up & walking lunge.
Looking forward to the oly lifting seminar this wknd. Starts at 12pm sharp so get to the gym for 11.30am for some pre seminar banter. Also I think a bunch of us are going for a Nandos then onto watch a bunch of OAP’s beat the living daylights out of some bad guys (Expendables 2).
Strength/power
Hang power clean
2 reps @90% of 1rm
1m rest
3 reps @70% of 1rm
1m rest
Max reps @50% of 1rm
Conditioning
10m amrap
1 High hang power snatch 45/30
3 box jump
1 Mid thigh power snatch 45/30
3 box jump
1 Above knee power snatch 45/30
Cool down/stretch/foam roll
Outcast Ladies Functional Fitness: 7.45-8.30pm
Bit of practice on the turkish get up as a warm up then we will be doing a version of last nights workout with slightly amended rep ranges and exercises.
What a truly amazing 2 weeks it has been. So many fantastic moments, Chris Hoys mum reacting to his record breaking gold medal is one of my favourites. Paralympics starting on the 29th, can’t wait.
Today at Outcast
Remember, new schedule kicks in today, open gym will now only be on tues and thurs. If you just want to do weights you can still come at 5.30 as long as you just use the lifting area as 5.30 sessions mon, weds and fri will now be a structured session. For those particularly advanced members there will be scaled up versions of the workouts.
Pull up practice for those not quite there
max rep strict pull up
30sec rest
max rep kipping
30 sec rest
max rep strict
rest
In pairs, 3 rounds
Partner A press up whilst partner B 200m sandbag carry (then swap)
Partner A kb swing whilst partner B 200m sandbag carry (then swap)
Suns out so Outcasts first ‘Big Friday’ is gonna kick off.
Outcast Big Friday sessions
5.30-6.30pm
6.30-7.30pm
Warm up/dynamic stretch
In pairs perform the following:
Deadlift hold 100/60
10 rounds (5 each)
10 press up
10 kb swing
400m run
Hang from pull up bar
10 rounds (5 each)
10 wall ball
10 ball slam
Partner A performs 1 round of movements whilst Partner B performs the static holds then swap until all 10 rounds are completed. Both partners run the 400m together.
We will then be enjoying the awesome cake that Lisa, Sue and Nicola brought down for us:)
Check out the awesome cake that Lisa and Sue brought down last night! We will be having post workout tea and scrumpets tonight:)
Today at Outcast
Outcast Open Gym: 5.30-6.30pm
Outcast Beginners Class: 6.30-7.30pm
In tonights session we will be going over the movements from Tuesday then introducing the overhead presses. The workout will then be:
3 rounds
10 deadlift (weight dependent on skill/strength level)
10 push press (weight dependent on skill/strength level)
I have watched this video over and over and everytime I see the 3 catches in a row I still can’t believe what he just did. Absolutely unbelievable speed, power and co-ordination. I will be gutted when the olympics have finished it is all I’ve had on in the house. It has inspired me to be better, what about you?
Today at Outcast
Outcast Open Gym: 5.30-6.30pm
Remember in OPen gym, you don’t have to come in and smash a wod out everytime, spend the hour working skills, strength or working your mobility.
In the 5 years we’ve been doing this type of training we have learnt an awful lot. Not only how to do things right but also how to avoid doing things wrong, from overtraining, speed over form, programming, we’ve done it all. I look back over the journey we’ve been on and cringe now and again at some of the things we’ve put ourselves through over the years. We all know how exciting it is when we first discover ‘functional movements performed at high intensity’ and throw ourselves into it 100%.
It has taken years to decipher the good from the bad, mainly through personally trying, failing and then learning from it:
Training 5 days in a row (sometimes twice a day)- check
Performing movements as fast as possible not caring about form – check
Programming far too many complex skills and movements – check
Training ‘through the pain’ – check
Bouncing from program to program without following one through – check
When we first started 5 years ago this type of training was in it’s infancy in the UK and we were all finding our feet. Now 5 years on we are far wiser than we were. What we have found through certifications, reading and testing on ourselves is that there is an awful lot of information out there, probably too much, a lot of it is contradictive.
What all of this boils down to is that we all want to be ‘better’ we wouldn’t be doing this if that wasn’t true, but ‘better’ should also be ‘wiser’. I know we always bang on about being a master at the basics. Being elegant and in complete control of the movements you are performing should be your goal, we all have a list of the things we want to achieve an this can be overwhelming:
‘I want to be able to do’ Muscle ups
Bodyweight snatch
Triple bodyweight deadlift
20 handstand press ups
A 20 minute 5k
Walk on my hands
etc, etc
You simply won’t get any of these by trying to do all of them, break your goals down to manageable chunks. You want to get handstand press ups? First get to 20 unbroken press ups and a 30sec handstand hold. You want to get your muscle up? Can you perform 10 unbroken ring dips and 10 unbroken pull ups?
There is absolutely no rush, you’ve got years and years of hard work and fun to look forward to. Trust us as we have made all of the mistakes for you, ourselves.
Guys last night preparing their hips for the back squats.
Today at Outcast
Open Gym: 2.30-6.30pm
Outcast Beginners: 6.30-7.30pm
First of the twice a week beginners sessions starts tonight.
A quick intro to what we do here then we are going to cover:
The warm up
Mobility
Dynamic stretch
The air squat
Press up
Sit up
Back extensions
Ring row
Deadlift
Workout:
200m run
15-9-7
Press up
Sit up
Squat
200m run
