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

SWINGSISTA WOD THURSDAY 30.08.12

Morning peeps, it's still August but feels more like November here!! I've had to resort to putting the heating on (I know I am a wimp!!)   Welcome back to our Lizzie, who I hope has had a fantastic holiday!! :)

Much news today.. Firstly, Cambridge Bootcamps has been nominated for an award with Velvet Magazine, which is amazing.  IF you have two minutes could you PLEASE vote for us (No's 14+19)

http://www.velvetmag.co.uk/awards2012   It really won't take you very long, and you may win a prize!


Secondly, James Breese and myself are running a Kettlebell and Primal Move work-shop this SUNDAY in CAMBRIDGE (See deets here --> http://www.kettlebellfever.com/primal-move-and-kettlebell-workshop-1.html ) We will be teaching the fundamental Primal Move concepts, and RKC Kettlebell moves.  This is a very exciting event, which I am really looking forward to!


So, for today, your WOD will consist of 2 x 6 minute rounds.. 4 exercises @30secs each with a 10 sec rest. (rest after the first round should you wish)

Set your GYMBOSS timer for 30/10

1. Left forward and reverse lunge (43 secs in - Hold Kettlebell in opposite hand, or both hands if u have 2) 

2. Right forward and reverse lunge (as above)

3. Jump Squat

4. Squat Thrust 

REPEAT 3 X NO REST.


Second part. Have 1 min rest if needed before this set.


1. Triple Jump 

2. Burpee (use kettlebell as optional here)

3. Side Plank Left. Add dip from hip to floor to make this harder. 

4.  Side Plank Right. 

REPEAT X 3 NO REST. 

Have a great day guys, see you soon :O)


Charlie and Lizzie xxx

SWINGSISTA WOD FRI+SAT 3/4TH AUG

Morning tweeples, a very busy week for both myself and Lixy, my son has been very poorly, so getting to the laptop for workouts has been pretty much non-existent!! HOWEVER, today at Cambridge Bootcamps we have had a SUPERHERO day, and this appears to have caused excitement on twitter :O)

Therefore I said I would post the exact w.o we are doing today with the girls for SWINGSISTA!

We did 3 rounds of the 50/10 Tabatta, and then tried to complete the last group of exercises as quickly as possible! I would suggest doing the 50/10 today, and saving the last part for your Saturday w.o if time is short.

Spiderman Burpee


Hell boy Smash downs (45 secs, minus the burpee attached, unless you really want to :)))


Elastagirl Squat to press


Silver Surfer pop-ups - Jump up low, rather than stand to squat as this girl is doing


Wonderwoman starjump, 4 x punches


Incredible Dash (sprint!)



Hope you enjoy this!!  IF you don't have any sandbags, do a Kettlebell Swing for 50 seconds like you mean it ;)


Much love, Charlie and Liz xxx