SWINGSISTA WOD 11.12.12

Hi everyone, HAPPY THURSDAY :D 

Today's blog will be short and sweet as I have time this morning to get the WOD done!! Yay me!!! 

We will be working on some Isometrics today, so get your ZONE on! 

Set your timer for 4 rounds of 50/10 and complete these couplets.

ONE

1.  Goblet Squat 

2. Hold a wall squat  (Advanced hold the weight) 

TWO 

1. T-push-ups

2. Hold a low press-up position 

THREE

1. Sumo Deadlift High-Pull

2. Hold low sumo squat (Option raise heels) 

FOUR

1. Plank Jax

2. Front plank with glute squeeze

MUCH LOVE :D

Charlie x

http://www.purplefitness.co.uk

http://www.cambridgebootcamps.co.uk 

SWINGSISTA WOD 04.10.12

Hey SwingSistas :)

Here is your WOD, again this is another one I have been doing with my Cambridge Boot camper's 

I will adapt it for W.O at home..

Give yourself 20-30 minutes, although if you have less time that is equally fine :o)



Get a pack of cards, and shuffle them.  Put them in a pile near where you are working out - each suit will represent an exercise. Do the number of reps that the card tells you to do, and see how many cards you can work through in the allotted time.


❤    =  Burpee press-up with a forward Jump


♦    =  Straight-Leg Dead-Lift 


♠     =  Kettlebell Swing


♣     =  Kettlebell pull-over press

FACES = 25 Reps

ACE      = 10 x Reps of everything

JOKER  =  Sprint as far as you can


I found this EXCELLENT teaching video for the Kettlebell Swing which helps you with trouble spotting if you feel you are experiencing pain or it just feels 'wrong' ..


I hope you enjoy this as much as we did :O)

Charlie x

SwingSista WOD 02.10.12

Hello Hello Hellooooooo! It's been a while, but we are BACK today to give you a Pyramid WOD that my Cambridge Bootcamp ladies have been doing this week. It is slightly longer than our normal WOD's but also if you do have a spare 40 mins to work-out this will bring about intensity and SWEAT :O)

Set your timer for 30/30.

In this Pyramid WOD, we will be doing 1 exercise for 30 seconds, rest for 30 secs, then 2 exercises for 30 secs each, then rest and so on until we do 6 exercises in a row.

Start with

1. Goblet Squat ~ 30 secs rest

2. Goblet Squat, Kettlebell dbl handed swing ~ 30 secs rest

3.  Goblet Squat, Kettlebell Swing, Tactical Lunges ~ 30 secs rest

4. Goblet Squat, Kettlebell Swing, Tactical Lunges, Russian Twist ~ 30 secs rest

5. Goblet Squat, Kettlebell Swing, Tactical Lunges, Russian Twist, Coffin Sit-up ~ 30 secs rest

6. Goblet Squat, Kettlebell Swing, Tactical Lunges, Russian Twist, Coffin Sit-up, Burpee-press with a Double Jump.

Take 1-2 minutes rest, and then repeat backwards beginning with the Burpee-press+Double Jump :O)



I hope this makes sense, it certainly kicked our girls asses (in a good way) :)


Much SS love, Charlie + Liz xxx

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

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

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 Tuesday 21.08.12

MORNING!! Anyone else getting bitten to DEATH by a new breed of Mosquitos??? What ARE they?? I have spent most of my life being the smug bird who never got bitten!! NOW, I am being eaten alive by things that leave HUGE holes on your body!! And they HURT!! Daggnamit!


Anyhoooo, today's challenge is a Time Trial..

Get your timer, and your favourite Kettlebell.

Time yourself doing 300 x dbl Handed kettlebell swings. Post your time :O)

If you have time go for a power walk, or a 5 k run straight afterwards.

Muchos love,


Charlie x

SATURDAY SWINGSISTA WOD 18.08.12

Happy Saturday peeps, Lizzie is now away on a well deserved break, and it is MEGA hot here already, so I am hoping for a scorchio day! Best get the WOD done early to avoid working out in the heat that is due today :O) Wahoooo!

TIMER -> Set for 30 secs work x 4 30 secs rest.

1. Walking Kettlebell swing forward.

2. Walking kettlebell swing (backwards) 

3. Walk-out to press-up 

4. High-Knees OR Skipping with High Knees.

Repeat 4 or 5 times as time allows.



Have a GREAT w/e.

Charlie x

SWINGSISTA WOD Thursday 16.08.12

Happy Thursday to you guys :O)  Today's w.o will be fast and furious... Just 12 mins of pure TABATTA training.  Set your timer for 18 Rounds of 20/10

1. Heavy Kettlebell Swing

2. Burpee to star Jump

3. Goblet Squat

4. Left Clean

5. Right Clean

6. Low Plank Oblique 


“Live life fully while you're here. Experience everything. Take care of yourself and your friends. Have fun, be crazy, be weird. Go out and screw up! You're going to anyway, so you might as well enjoy the process. Take the opportunity to learn from your mistakes: find the cause of your problem and eliminate it. Don't try to be perfect; just be an excellent example of being human.” 
― Anthony Robbins

Charlie + Liz x

SWINGSISTA TUES WOD 14.08.12

Hey guys, hope you are all GOOD!! Today we will focus on technique for some of those trickier moves ;)

Please set your timer for 3 min rounds - 1 min rest.. x 6.  Repeat if you want to ..

1. TGU L 

2.  Windmill L  (Double Windmill if you have two Kettlebells) 

3.  TGU R

4. Windmill R

5. Skipping

6. 10  x Heavy swings + 10 Burpees


See ya'll tomorrow,

C+L x

SATURDAY SWINGSISTA WOD 11.08.12

Hello, and a HAPPY SATURDAY to you all! :O) I'm off to Mersea Island today to enjoy the sunshine, wahooo! Bring on the beach! Here is your WOD for today, which I have just done, and have to say it's a good'un.. 



Workout: --> AMRAP 20 min

Cossack squat 5 each side 

Heavy swing X 10   Choose your heaviest kettlebell, or if you have two lighter KB's, do a double swing.
Commando Crawl 30 ft
Deck Squat x 10
1 run round park OR block

In case you missed it, I was interviewed by Management Today about why I started up my company Cambridge Bootcamps.. Read the interview HERE 

Let us know how many rounds you managed, and have a GREAT w.e.

Much love, 

Charlie and Liz x

SWINGSISTA WOD THURSDAY 09.08.12

hey hey swingsistas :O)  Today, we have the honour of providing a work-out by the lovely Jen Sinkler (Survival of the Fittest) who actually did this Kettlebell work-out for Marianne Kane of MyOMyTV

It was such a goodie, that I thought I would post it here, and with their permission... Here it is :O)

http://www.youtube.com/watch?feature=player_embedded&v=Wqqm-wzalMg


I particularly love the Kettlebell snatch lunges ...

Off to do this now..

Ciao Charlie and Liz xxx

SWINGSISTA WOD MON 6th Aug 2012

Hey there peeps :)  Busy ol w.e here in Cambridge!! I hope the sun is shining for you guys, it's trying to come out here!

Here is your WOD for today.. We did this at our Saturday Shred session this w/e with Cambridge Bootcamps.  You will need to be in your garden/ park or outside somewhere. Take a minutes rest in between each round if you need. To see what the exercise is, hover your mouse over the exercise, click and it should take you to a YouTube video.

3-4 Rounds of :-->

1. 10 x Goblet Squats, run 20m, then do 10 x arse to grass squats, run back.

2. If pull-up bar, 20 x assisted pull-ups. If using playground, use bar with feet on the floor for easier option.

3. 20 x Coffin sit-ups

4. 20 x Tactical Lunges

5. Run around your block, or park area.

6.  Bear Crawl 20m and return.


Hope you enjoy this one :O)

Charlie and Liz x

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

SATURDAYSWINGSISTA WOD :) 28.07.12

MORRRRNING :O) Happy Saturday to you tweeps, I'm feeling a tad tired this morning as I waited up to see who lit the Olympic Torch last night! How did YOU find the Olympic ceremony?


I am doing the Spartan Race tomorrow in Cambridge with a whole load of Cambridge Bootcamp ladies, so in honour of that, here is your WOD "SPARTAN 300"

COMPLETE THE DESIGNATED NUMBER OF REPS PER EXERCISE AS FAST AS YOU CAN!


50 X Kettlebell Swings
50 x Goblet Squat
50 x Burpee's
50 x Mountain Climbers (option hands on KB)
25 x Snatch L
25 x Snatch R
25 x Coffin Sit-up
25 x Static Inchworm to press-up 


Post your times and let us know how you get on.


Have a great day, C+L xxx

SWINGSISTA WOD Fri 27th July'12

Hellooooooo SwingSistas, sorry for late post, I've been in sunny London with my boy!! We have some exciting news, we launched our new Facebook page yesterday.... Here it is!!

SWINGSISTA ON FACEBOOK      If you get the chance please like us and share our page.. THANK YOU!! 


Today's work-out is bought to you by the letter O for OLYMPICS!!!!!

3 Rounds :--->

1. Inchworm to X-Body Mnt Climber to press-up  10/15 Reps

2. 10 x Clean L

3. 10 x Clean R

4.  Single Leg Dead-Lift L x 10/15

5. Single Leg Dead-Lift x 10/15

6. Front Plank - Option, jump feet from side to side x 20. If no jump, tap each leg out 20 x

If needed rest for 1 minute between rounds :O)

ENJOY!!

Charlie and Liz xxx

SWINGSISTA WOD for TUES 24th July 2012

Good morning tweeps, it's SO GORGEOUS outside today, this one is for the park :D  Take 1 or 2 of your chosen Kettlebells with you, some water and your timer :D

Set your timer for 50/20 x 6 rounds and repeat as many times as you like.

1. Bulgarian Lunge holding the KB in Left Hand. Right foot on bench.


2.  Bulgarian Lunge holding KB in R hand. L foot on bench. 


3. Walking Kettlebell Swing 


4. Pull-up from Climbing Frame


5. Uneven Squats on a step R leg (Let KB hang is in video)


6. Uneven Squats on step L leg (Let kb hang as in video) 



Hope you enjoy that one . Let us know how you get on 


Much love, Charlie and Liz xxx

SWINGSISTA FRI WOD 22.06.12

Heellloooooooo, it's CRAP weather here in Cambridge!! So probably best to stay indoors for this one :o)

You will do 4 Rounds of the following exercises, taking a 2 minute break after each round

1. 5 Reps of -->  2 squat Jumps, 1 Tuck Jump, to 3 press-ups (That is 1 rep)

2. 25 x Kettlebell Swings (DBL)

3. Bear Crawls - Count 20 reps using your hands (2 hands = 1 rep)

4. 10 x KB Clean L

5. 10 x KB Clean R


After completing 4 Rounds please finish with holding a Front Plank, for as long as possible ;o)


See ya soon,

Charlie and Liz xxx

SwingSista THURS WOD 21.06.12

This is a RAINY SWINGSISTA WOD for you today, I don't know about you but I am saying "Sod you Summer - I'm wearing my flip-flops anyway!!!!"


Set your timer for 4 Rounds of 45 secs work 15 secs rest -->


1. Skipping


2. Reverse Lunge holding Kettlebell of choice.


3. Renegade Rows (Either with 2 Kb's or BW if only 1 kb)


4. Kettlebell Up and Over    (32 seconds into video) 

Here is a picture of the SUNSHINE to cheer you up :o)






Charlie and Liz xxxx

SwingSista WOD for Monday :o)

Morning ladies, we hope you have had an amazing weekend in the sunshine :o) I don't know about Lizzie, but I took the whole of Sunday off to just rest and take it easy. 


Here is your Work-out of the Day (WOD) for Monday ...

OverHead Swing


Turkish Get-Up  I absolutely LOVE this video of Lauren Brooks  TGU'ing a 24kg Kettlebell! She is a complete inspiration to me. She has been trained by the RKC which is my goal for 2013! This year, I hope to be able to pass the Hardstyle Kettlebell Certification which is a one day course, and then get my training sorted to be ready for the 3 day RKC course. 


Kettlebell Manmaker 


Have a great day,


Love, Charlie and Lizzie x