SwingSista B'day WOD 21.09.12

Hey hey SwingSistas! Today is our Lizzie's B'day so HAPPY BIRTHDAY LIZZIE!!!!

In honour of our SwingSista, today's WOD will be a special Take on the Crossfit way of doing things.



21-12-09    Basically you will do 21 reps of each exercise, followed by 12, followed by 9 :)



1. Kettlebell Deadlift

2. OverHead Squats (Use 2 bells if you have them, or 1, but do L+R for reps)

3. Downward Dog Push-up 



To finish off - let's do a 34 SECOND Burpee round just for FUN x 4 :))

hehe x

Have a great day, Charlie xx

Monday Sept 17th 2012

Happy Monday swingsistas!!

Hope a good weekend was had by all! I managed to have a day off yesterday so I am psyched to kick this week's ass!

Without further ado here's the WOD for today!

Supersets

KB squats 20
Pushups 20

x4 (take a rest in between sets but do the 2 exercises back to back

KB overhead press 15
two handed swings 20

x4

overhead swings 20
full chest to floor burpees 10

x4

Coffin sit ups 15
Cross body mountain climbers 10 each side

x4

Enjoy!!!

Weekend WOD Saturday 15th Sept 2012

Morning ladies !!!!

I'm buzzing off the first SwingSista kettlebell Bootcamp that started today up here, my girls came out swinging strong at 8:30 this morning and did themselves proud - soooo looking forward to seeing growth and development in them all...

Why don't you try one of the workouts we did this morning?

Set your timer for 10 mins - make sure you're super warmed up and then HIT THIS!

* 10 swings (Russian or overhead - you choose)
*10 overhead press (2 hands on the bell) - keep 'em strict - don't use your knees!
*10 squats (hold the kb)

Go AMARAP the ass outta this and let us know how you get on!!
Have a cracking weekend!

Liz x

SWINGSISTA WOD Thurs 13.09.12

Hey guys, today's WOD is 4 Rounds of the following exercises--->

1. Pull-up or Variation of (as many as you can do)

2. Kettlebell Sumo Squat high pull x 15

3. Tuck Jumps x 15 

Post your score for your Pull-ups ;)

Brief post from me today, as need to keep cleaning (and no I don't mean the lifting kind) hehe! Total Autumn clean as I have these 3 days off.

Tomorrow I have the lovely Jenny Burrell coming to Cambridge to do some filming about Kettlebells for postpartum women. She has just launched a new site called Metabolic Mummy where she has created amazing videos to help women with those post birth issues. It is a HUGE resource if you are a new (or old) Mum (like me ;)))
I also get to train her hehehe!

See you soon lovely people, I won't be around to do the Saturday SwingSista as I will be in Sussex learning to be a Primal Move trainer!!


Charlie

http://www.purplefitness.co.uk
http://www.cambridgebootcamps.co.uk

WOD for Wed 12 Sept 2012

Ladies! Here it is! Just dashing off to hit up some deadlifts so I will be QUICK!

1 swing - 1 squat
2 swings - 2 squats

etc etc etc

15 swings - 15 squats

And then back down to 1 swing and 1 squat!
Go for overhead swings if you feel confident, make sure that squat is LOW!!!!! And hold the bell while you do em!

ENJOY!!!!!
Love Liz x

Tuesday SWINGSISTA WOD 11.09.12

Morning peeps,

I am sure many of you will have heard of the 5x50 challenge.... 5 k every day for 50 days.. I have seen loads of people on Twitter doing this challenge, and I have managed to persuade my Cambridge Bootcamp chicks to partake ;))  Mostly people are raising money for Sports Relief, I have chosen to raise money for Headway Cambridgeshire. Our CBC chicks have been eating "clean" to raise money towards our final POT of money to give to Headway following our Charity Quiz night on the 10th November --> So I am hoping that after this 50 day challenge, I will be able to add even more money to this great cause.

My reason for choosing Headway is a personal one. My father had a motorbike accident 19 years ago (when I was 21) in which he suffered a major head injury, and my 18 year old brother was killed.
My life changed irrevocably on the 2nd July 1993.  Headway were hugely supportive to me whilst I was caring for my father in the horrendous months that followed, and guided me in the direction of Psychiatric Nursing (very keen that my life didn't nose dive).

After around 10 years of caring for my father, Headway Cambridgeshire helped me again, offering me guidance and support as I felt alone dealing with a relative who had suffered with Head Injury.

It is for these reasons, that I have chosen to support Headway Cambridgeshire. IF you can spare even £2 please sponsor me via this link http://www.justgiving.com/Charlie-Wall   THANK YOU :O)


In light of todays post, your WOD should be a 5k Run, Swim, Jog, Walk or Cycle..

After you have completed this, please work on your TGU (Turkish Get-Up) (One of my favourite exercises)

Aim to do 10-15 each side depending on your level.


Thank you for listening today :)

Charlie x

Monday Sept 10th 2012

Sept 10th already! YIKES!!! Hope you all had a great weekend!


Quick WOD for you to kick start your Monday!

Every minute on the minute

 - 10 swings 2 hands
 - 10 squats (ass to grass or 'arse to grarse' if you're daaaaahn saaaaaarf...haha)


Rest of the minute you get a rest! Go AMRAP - as many rounds as possible!

If you're finding it dead easy, add 5 pressups in after the squats - that should do it ! ;-0))

Have a whoopass day!!

Liz x

WED WOD !!! 5th September 2012

Morning all! How are we?!

Just getting ready to head to my BootCamp  - they're in for the Filthy 50 this morning  -  mwahaha! If you're Wirral-based and want to check us out please do so at www.bodyfitbootcamp.co.uk  - 50% membership fee for September if you haven't been before !

Onto the WOD! Been hearing GREAT things about SwingSista wod's getting smashed all over the show - including one of my clients convincing my husband to do the WOD with her after school each day! They're both teachers and train with me and have got some awesome results over the summer and so are determined to keep it up! Very exciting!

Today you have a minute....at the top of that minute you must complete 10 overhead swings and 10 burpees (chest to floor, jump at the top if you can!)...then chillllll for the rest of the minute.....get ready to go again and BOOM soon as the next minute starts HIT IT! Pick a number of rounds you think you can complete and aim to do one more than that....or alternatively keep going till you can do no more!!!

Remember to let us know how you get on either here in the comments or on twitter or facebook!

Have a whoopass day peeps!

massive love

Liz x

SWINGSISTA WOD Tuesday 04.09.12

Hey guys, how are you doing today? It's TUESDAY already, and time flies when you are having fun ;)

Our Kettlebell and Primal Move work-shop with James Breese of kettlebellFever went VERY WELL on Sunday, a HUGE shout out to all the Twitter people who came from all over the UK to attend our day. I couldn't have been prouder of everyone - working out for 4 hours non-stop is pretty tough!! #hardcore..  

Some pics of our work-shop.. SwingSistas + SwingBrothers do their THANG ;)

Everyone LOVED the Primal Move section which was 40 mins of non stop movement, strength, and flexibility. You can see why this is becoming one of the fastest growing fitness movements in the UK.

Anyway, here is your WOD for today..

You will have 5 exercises to complete for 10 mins. Make sure you warm up effectively. 

ON THE MINUTE EVERY MINUTE PLEASE COMPLETE 10 X BURPEES (Your level)

1. 10 x Heavy Kettlebell Swings

2. 10 x Reverse lunges holding KB to your chest.

3. 10 x Plank Builder

4. 10 x Mountain Climber (2 legs = 1 rep - Hands on KB to make it harder)

5. 10 x Jump Lunges

ENJOY, see ya soon 

Charlie x

WOD for Monday 3rd September!

Morning all! Happy September! I am BACK from hols and raring to go - looking VERY MUCH FORWARD to the Autumn and all it will bring! Massive congrats to our Charlie for an amazing workshop yesterday - the buzz is high and it seems everyone has loved it! WOOP WOOP!

Hope you're all enjoying some kettlebell action and training hard. I am now FINALLY able to swing and lift again, or at least begin to after my injury so I am excited to get stuck in!

So without further ado......here is today's offering!

300 overhead swings (or Russian swings if you're less confident with the overheads) for time! Set that timer, off you go and let us know how you get on!

Have a great day !

Liz x

SATURDAY SWINGSISTA WOD 1.09.12

Good morning to you all! It's going to be a GOOD DAY!! So excited (and a wee bit nervous) for the Kettlebell / Primal Move workshop tomorrow! I am hoping to be qualified in the Primal Move way of life soon too, so this is even more relevant to me than usual..  Here is a video for those of you who don't know what Primal Move is... 

PRIMAL MOVE VIDEO



TODAYS WOD!  (One for your legs and butt!)

AMRAP (As many rounds as possible in 12 minutes) 

1. 10 x Shuttle Runs 10m

2. 10 x Single-leg Dead-Lift L

3. 10 x Single-Leg Dead-Lift R

4. Side lunge rotation to single leg hop L  (weight optional for this one) 

5. Side lunge rotation to single leg hop R 

Have a great weekend guys, see you soon, 


Charlie x