WOD - 'James'

Round one
20 KB swings
Spiderman/Gecko walk 15 meters
15 Squat thrusts
Bear walk 15 meters
15 burpees
Crab crawl 15 meters
10 medicine ball slams
10 medicine ball overhead throws
Sprint back to start

Round two
20 KB clean and press (10 each arm)
Spiderman/Gecko walk 15 meters
15 Squat thrusts
Bear walk 15 meters
15 burpees
Crab crawl 15 meters
10 medicine ball slams
10 medicine ball overhead throws
Sprint back to start

Round three
20 KB snatches (10 each arm)
as earlier rounds

Round four
20 KB snatches (10 each arm)

as earlier rounds.

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Blasted out a Bodyweight Session in the Brighton drizzle and mud.

What is it about the bad weather that brings people out to train?

Tonight's session was all bodyweight exercises in the mud and the rain.

Upper-lower body split, with sprints and active rest jogging inbetween.
30 seconds per exercise of:
Jump squats - sprint to  - push ups - jog back
Split lunges - sprint to - plank - jog back
Mountain climbers - sprint to - star jumps - jog back
Burpees - sprint to - crunches - jog back
Lunge to high knee raise - sprint to - spiderman push ups - jog back

Then:
Tabata sets of squats
Tabata sets of push ups
Tabata sets of plank

Next up was burpee ladders up to 10

Finishing with sprint drills.

Entry for The Sussex Obstacle Dash

As the end of the summer is upon us, thoughts turn to autumnal past-times such as sitting around log fires, eating massive Sunday Roasts and ....
and getting caked in mud running round a field jumping over things.

I normally get bored running but the idea of throwing a dozen or so jumps and obstacles in to the mix, makes the proposition a lot more interesting. The Sussex Obstacle Dash is a 5 or 10k obstacle race around the fields of The South of England Center in Sussex on the 8th of November 2009.

For those interested in entering, there is the following warning on their site:

Mud Warning

You are guaranteed to get wet and muddy during this race. Those people who are allergic to mud should NOT enter.

Steve Rayer and I and both entering this race and we'll be detailing our training on this blog.