Funct Fitness offers a core strength and conditioning training program which makes you a stronger, faster more powerful individual. Our training routines incorporate fundamentals such as power lifting, olympic lifting and gymnastics. We have athletes ranging from young to old, big to small and experienced to non-experienced; all achieving their ultimate goals of functional superiority!
Bridgend's FIRST functional training centre
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Friday, 7 May 2010
06/05/10 - WOD
Complete as many rounds as possible in 7 minutes of:
10 Squat Cleans
20 Anchored Sit - Ups
Sit - ups = Anchor feet under the bar, back of your hands should touch the floor above your head and then reach forward and touch the bar (no ab mat)
No matter your level of fitness or experience, to maximise all-over body health and fitness, ensure your weekly programme includes the following four components:Aerobic fitness Aerobic exercise is the cornerstone of most fitness programmes and the key to life-long health. The repetitive use of large muscles makes your lungs and heart work more efficiently, and you'll burn calories. Try walking, jogging, swimming, cycling, dancing, water aerobics, and even gardening and housework. Aim for at least 30 minutes, five times a week.Muscular fitness Regular strength training will increase body fat, increase lean muscle mass and help burn calories. It will also boost stamina and power, increase bone density and protect joints from injury. Try the resistance machines at your local gym or create your own workout at home; use hand weights, a resistance band and even your own body weight for press-ups, lunges and squats.Stretching When you perform aerobic activity or strength training, your muscles contract and flex. In order to balance your programme, ensure you stretch these muscles after exercise to increase flexibility and the range of motion of your joints. Regular stretching can also relieve stress and improve posture so you may want to incorporate it into your daily routine; when you wake up in the morning or before you go to bed. Perhaps join a local yoga or Pilates class.
I know it's an early post but another Big Dawg hit Fran today. You really are getting to grips with these workouts Matt SP. Keep it going brother I love it. On a personal note I was well happy with my own time (4:25) like a minute slower than SP. Really big thanks to coach M for pulling me along, you were breezing it but it totally helped me dig deep when I was feeling it. Where would Fran fit into the above comment.
If you got past the first few words of the first comment without falling to sleep, you will have found out that there is nothing at all extreme with "P.Xtreme"! Gardening?! They call that fitness, why do people always look for the bare minimum as a training program? All the so called exercises in the list are things we at funct fitness do as part of our lives anyway. If you don't walk or move at all then I guess you need to go and see "P.Xtreme" for a training program!
Right, back to reality! Its been a class week at Funct Fitness we've walked and done a bit of gardening, oh wait no we havn't we've actually been training and pushed our bodies to a new level, with three sub 5 minute "Fran" times and two even under 4 minutes. What would you rather do, a sub 4 minute "fran" or a bit of weeding?
Are Violet and Primrose two of the girl workouts or just flowers. Were Jack and Gav trying to get in a bit of extra fitness on their rest day when I caught them mowing my lawn? Hmm...
I love the companionship that has built up in the gym. I don't quite know how to describe Fran so I'll not try but for all you guys that have done her you know she's tough. We train together, we motivate together we each fight for that last breath that final second..... together. In these troubled times the world is certainly a better place for crossfit, especially at Funct Fit. (yeah yeah a bit philosophical I know but you know it's true)
Sorry Rev i just couldnt help yself the other day. I saw your long grass and just thought, omg i can kill two birds with one stone here: Mow your lawn, and get a workout in! Happy days!!
Its 1.15 in the morning now and they still havnt posed todays wod, why did i bother waiting up for the dam thing!!
Complete as many rounds as possible in 7 minutes of:
No matter your level of fitness or experience, to maximise all-over body health and fitness, ensure your weekly programme includes the following four components:Aerobic fitness Aerobic exercise is the cornerstone of most fitness programmes and the key to life-long health. The repetitive use of large muscles makes your lungs and heart work more efficiently, and you'll burn calories. Try walking, jogging, swimming, cycling, dancing, water aerobics, and even gardening and housework. Aim for at least 30 minutes, five times a week.Muscular fitness Regular strength training will increase body fat, increase lean muscle mass and help burn calories. It will also boost stamina and power, increase bone density and protect joints from injury. Try the resistance machines at your local gym or create your own workout at home; use hand weights, a resistance band and even your own body weight for press-ups, lunges and squats.Stretching When you perform aerobic activity or strength training, your muscles contract and flex. In order to balance your programme, ensure you stretch these muscles after exercise to increase flexibility and the range of motion of your joints. Regular stretching can also relieve stress and improve posture so you may want to incorporate it into your daily routine; when you wake up in the morning or before you go to bed. Perhaps join a local yoga or Pilates class.
ReplyDeleteI know it's an early post but another Big Dawg hit Fran today. You really are getting to grips with these workouts Matt SP. Keep it going brother I love it. On a personal note I was well happy with my own time (4:25) like a minute slower than SP. Really big thanks to coach M for pulling me along, you were breezing it but it totally helped me dig deep when I was feeling it.
ReplyDeleteWhere would Fran fit into the above comment.
If you got past the first few words of the first comment without falling to sleep, you will have found out that there is nothing at all extreme with "P.Xtreme"! Gardening?! They call that fitness, why do people always look for the bare minimum as a training program? All the so called exercises in the list are things we at funct fitness do as part of our lives anyway. If you don't walk or move at all then I guess you need to go and see "P.Xtreme" for a training program!
ReplyDeleteRight, back to reality! Its been a class week at Funct Fitness we've walked and done a bit of gardening, oh wait no we havn't we've actually been training and pushed our bodies to a new level, with three sub 5 minute "Fran" times and two even under 4 minutes. What would you rather do, a sub 4 minute "fran" or a bit of weeding?
Are Violet and Primrose two of the girl workouts or just flowers. Were Jack and Gav trying to get in a bit of extra fitness on their rest day when I caught them mowing my lawn? Hmm...
ReplyDeleteI love the companionship that has built up in the gym. I don't quite know how to describe Fran so I'll not try but for all you guys that have done her you know she's tough. We train together, we motivate together we each fight for that last breath that final second..... together. In these troubled times the world is certainly a better place for crossfit, especially at Funct Fit. (yeah yeah a bit philosophical I know but you know it's true)
Sorry Rev i just couldnt help yself the other day. I saw your long grass and just thought, omg i can kill two birds with one stone here: Mow your lawn, and get a workout in! Happy days!!
ReplyDeleteIts 1.15 in the morning now and they still havnt posed todays wod, why did i bother waiting up for the dam thing!!
Jack.