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 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

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

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

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 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

A word from Charlie !

Well, fellow SwingSista's this is me Charlie Wall. As Lizzie has already said fresh from a Skype call, we have created this blog to make ourselves accountable to each other for our training, and we hope to bring some of you along for the ride.
We 'met' through Twitter (Me @PurpleFitness and Lizzie @LixWallPT) Inspired by Lizzie's humour, honesty, creativity and love for fitness we struck a friendship which I hope will continue .

For those that don't already know me, I run Cambridge Bootcamps and Purple Fitness in Cambridge and specialise in female fitness. My background is in Addictions counselling and Psychiatry, so I bring a whole host of qualifications and experience to this blog. With Lizzie's background in CBT + Psychotherapeutic Counselling, we hope to be a formidable force :-)

Over the last few months, Lizzie has been a huge source of support for me, as I have been through professional trauma's, a chronic illness and loss of training mojo (mainly because of SOB on exerting myself due to illness) and this has led to a lowering of my confidence. I can't speak for Lizzie but she without knowing it has given me a new light to look forward to. I have spent so long being consumed by the negativity of what had happened recently, that I forgot to look forwards and focus on the GOOD THINGS in my life.

So, here we are, forging a new friendship and writing a public blog together :-) We will be writing work-outs for you most days hopefully (WOD's). We both love CrossFit + Kettlebells + Strength Training + Nutrition. We *hope* this brings together those of you who share our love for all those things, as we also hope to continue to grow and learn in this a relatively new profession for both of us.

Here is your WOD for today the 19th May 2012. I am running a 10k around Wimpole tomorrow though so will save this work-out for Monday morning.

Thank you for being my #SwingSista Lizzie, let's hope we find many more on our journey :o)

Charlie x