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 

Tuesday SWINGSISTA 09.10.12

Morning my SwingSistas :O)

I hope you are all well, how are you doing today?  What are you doing to move further towards your goals?

As you know I have been training with Kettlebells for sometime, but following a rather bad injury around 8 months ago, I have been working on fixing myself to be able to train again. This combined with many hours of work means that my mojo has been slightly affected over recent months. I feel it is SO important to look after yourself, and teach this to my own clients daily, but have failed to yield my own advice just recently. Therefore, this week, I chose not to teach my 4 bootcamps (that I run) and to have some time with my son in the mornings before he goes to school, and in the evenings - This week I chose to take care of myself..

What do you guys do to take care of yourselves? 

Anyway, here is your Tuesday WOD :)

Complete 3 or 4 rounds of the exercises below x

• Bunny Hops X5 Forward X5 Reverse
• Kettlebell Pull-over (bridge) press x 10
• Military press L+R x 10
• Bulgarian Lunge L+R x 10
• High Pull L+R x 10
• Smashes x 10 (Use a weighted ball if you have one, if not, get some sand in a pillow case, and throw that to the floor) 
• Box Jumps ;) x 5 
• ONE RUN 200m 

My plans for training are now being scheduled into my week more often than I have been, and taking care of oneself needs to be a priority :)


Have a great day x

Charlie 


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

Cambridge Personal Trainer

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