VELOCITY GAMES UPDATE!

Hey Guys,

We have now been asked to submit our Team Names and competitors to Velocity (even though the competitors can still be changed prior to registration on the day.

SO HERE ARE THE TEAMS

TEAM 1 - Maxine, Mat (ff), Matt (SP) & Gav

TEAM 2 - Kate, The Rev, Craig & Gary

TEAM 3 - Kris, Socks, West & K-Star

We have to submit TEAM NAMES for each so I am calling on all you Funct Fitters to give us some suggestions - Keep em clean guys!!!!

29/09/10 - FIGHT GONE BAD

K-Star goes for the side approach!

Complete 3 rounds for reps:

1 minute Wall Ball (10kg/7kg)

1 minute Sumo-deadlift High-pull (35kg/20kg)

1 minute Box Jumps (20")

1 minute Push Press (35kg/20kg)

1 minute Row (for calories)

3 minute rest then begin again

28/09/10 - REST DAY

Oh Dear Chief - Now you really do need new shorts!

Catch up on the workouts throughout the week or practice something you are not too good at

Well done to The Rev tonight who managed to get a new PR on his overhead squat with a little help from the magic shoes!

27/09/10 - STRENGTH

Big G presses 110kg above head - What an effort!!!

Shoulder Press

3-3-3-3-3

WELL DONE GAV!!!

Big congratulations to our very own Gavla who completed the Swansea 10k yesterday in a time of 45.20 - Fantastic achievment!!!!

26/09/10 - WOD

Complete:

25 Walking Lunge

20 Pull Ups

50 Box Jumps (20")

20 Double Unders

25 Ring Dips

20 Knees to Elbows

30 KB Swing (32kg/24kg)

30 Sit Ups

20 Hang Squat Cleans (16kg/12kg)

25 Back Extensions

30 Wall Ball (10kg/7kg)

3 Rope Climbs

25/09/10 - MICHAEL

"Michael"

Complete 3 rounds for time of:

800 metre run

50 Back Extensions

50 Sit Ups

24/09/10 - REST DAY

SP catches up on the Chipper (26/09/10)

HAPPY BIRTHDAY

We would all like to wish one FANTASTIC crossfit fella a big Happy Birthday! But can you guess who is the birthday boy????

23/09/10 - WOD

Complete 5 rounds of:

Max deadlift - 3 reps

Max hand-stand push ups

22/09/10 - ROW

Some of you might have seen this video before but even so - its worth a second watch!!! Laugh out Loud stuff!!!

Complete 400 metre row x 4 (3 minute rest in between)

21/09/10 - WOD

Complete for time:

9-6-3 reps of

Thrusters (75kg/45kg)

Muscle Ups

20/09/10 - REST DAY

Catch up on workouts throughout the week - if you are fully up to date then practice heavy thrusters for tomorrow's WOD!

19/09/10 - KELLY

Coach M and Jamie smash the workout!

"Kelly"

Complete 5 rounds for time of:

400 metre run

30 Box Jumps

30 Wall Ball

18/09/10 - WOD

Complete 5 rounds of the following:

On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps

15 Ring Push-ups

Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.

NO TIME

17/09/10 - WOD

Complete:

15-12-9 reps of:

Thrusters (60kg/35kg)

Pull Ups (with 20kg/16kg weight)

16/09/10 - REST DAY

Catch up on the workouts throughout the week

15/09/10 - THE SEVEN

"The Seven"

7 Hand-stand Push-ups

7 Thrusters (60kg/35kg)

7 Knees-to-Elbows

7 Deadlift (110kg/65kg)

7 Burpees

7 KB Swings (32kg/24kg)

7 Pull Ups

14/09/10 - HELTON

"Helton"

Complete 3 rounds for time of:

800 metre run

30 Squat Cleans (42.5kg/30kg)

30 Burpees

13/09/10 - FRAN

As always our Mr. Socks makes an impression on the little ones!

Complete 21-15-9 reps of:

Thrusters (42.5kg/30kg)

Pull ups

New record for Coach M - 3.19!!!

12/09/10 - REST DAY

Happy 1st Birthday to Little Will who has been coming to Funct Fitness since he was 4 months old! He really is the new breed of funct fitter and now has the t-shirt to prove it!

ALSO: Hope Will and Imogen have a FANTASTIC day at their Christening!

Lots of Love from Mat, Claire and everyone at the gym!!

11/09/10 - WOD

Complete 5 rounds for time of:

250 metre row

10 Front Squat (60kg/42.5kg)

15 GHD Sit Ups

20 Box Jumps (24"/20")

Mat's Birthday FRAN

Mat Fran - 3.38!!!!

10/09/10 - STRENGTH

The pain is there for all to see!

Strength:

Over-head Squat

3-3-3-3-3

Congrats to Coach M who had a fantastic PR of 75kg (must be the new shoes)

09/09/10 - SEVERIN

Big team effort from all the guys!

Complete:

50 strict pull ups

100 press ups (lift hands off the floor on contact)

5k run

08/09/10 - TABATA THIS

Complete Tabata:

Sumo-deadlift High-pull (16kg/20kg)

Squats

Press Ups

Sit Ups

HAPPY BIRTHDAY COACH

BIG Happy birthday to Coach M today - Good Luck for FRAN!!!!!!!

07/09/10 - LINDA

Pumpkin battles through his first workout back after hols!

"LINDA" AKA "3 Bars of Death"

Complete 10,9,8,7,6,5,4,3,2,1 reps of:

1 & 1/2 x body weight deadlift

Body weight bench press

3/4 body weight squat clean

06/09/10 - STRENGTH

Split Jerk

1-1-1-1-1-1-1

05/08/10 - WOD

Rev warms up before the workout - clearly!!

Complete as many rounds as possible in 20 minutes of:

5 Thrusters

7 Hang Power Cleans

10 Sumo-deadlift High-pull

Men - 42.5kg

Women - 30kg

04/08/10 - REST DAY

Gav catches up on the workout from 03/09/10

03/09/10 - WOD

Siany - Turkish Get Up

Complete for time:

21-15-9 reps of

Turkish Get Ups (alternate arms)

Sotts Press

Women: 12.5kg

Men 20kg

02/09/10 - STRENGTH

Coach M back squat 125kg

Back Squat

3-3-3-3-3

THEN

5 x 400 metre run with 90 second rest in between each run

01/09/10 - WOD

Raikesy

Complete:

21-18-15-12-9-6-3 reps of:

Sumo-deadlift High-pull (35kg/20kg)

Push Jerk (35kg/20kg)

31/08/10 - REST DAY

The Chief catches up!