Tuesday, 31 January 2017


Oly -   6 rounds 
High hang clean+hang+clean 
WOD -4 RFT
20 power snatch 
50 du 
Core - 5 rounds 
10 hollow rocks 
10 v-ups 
10 v - tucks 
10 sec hollow hold 
rest 1 min 

Monday, 30 January 2017

Please remember if your booking in for the weightlifting work shop with Sonny Webster, the date is 18th Feb so please book in before spaces fill up. This is open to anyone who wants to improve there weightlifting under the eyes of an Olympian. 

Strength - Back Squat 
find a 20 RM 
WOD - For time:
15 burpees over bar 
5 clean and jerks 
12 burpees over bar 
4 clean and jerks 
9 burpees over bar 
3 clean and jerks 

Saturday, 28 January 2017

Please Remember we have Sonny Webster coming for a lifting Work shop if you haven't already booked in. We will be running a morning session and an afternoon session  


9am - Team WOD 

Max distance Row 

10am - Oly class 

Power Snatch + snatch balance + snatch 

Clean pull - hang clean + jerk 

11am - In Partners 
On a 25-minute clock,
100cals Assault bike 
AMRAP 
11 chest-to-bar pull-ups
7 hang squat cleans, 
7 push presses

Friday, 27 January 2017


Strength - Deadlift 
5 x 5
WOD - For time:
10 thruster
50 double-unders
8 thrusters
40 double-unders
6 thrusters
30 double-unders
4 thrusters
20 double-unders
2 thrusters
10 double-unders

Thursday, 26 January 2017

Skill - muscle ups 
Progressions 
20 min EMOM 
min 1 - row cals 
min 2 - Clean and Jerk 
min 3 - DB rows 
min 4 - Arm haulers 

Wednesday, 25 January 2017


Strength - Push press 
5 x 5 
WOD - Karen 
150 Wall balls 
Core - 5 rounds 
10 hollow rocks 
10 v-ups 
10 v - tucks 
10 sec hollow hold 
rest 1 min 

Tuesday, 24 January 2017


Oly - Snatch 
High hang + Hang + snatch 
6 x complex 
- Snatch high pull 
5 x 5 
WOD - for time 
50 cal ski erg 
50 HSPU 
50 Deadlifts 

Monday, 23 January 2017


Strength - Back Squats 
5 x 5 
WOD - for time 
20 cal assault bike 
10 OHS 
100 DU 
40 TTB 
100 DU 
10 OHS 
20 cal assault bike 

Saturday, 21 January 2017


9am - Team Elizabeth 
cleans 
ring dips 
10am - Oly 
hang snatch+snatch +OHS
hang clean+clean+jerk 
11am - Teams of 2
20 min Amrap
100 Cal. Assault Bike
100 HSPU
100 Front Squats 
100 KB Swings 

Friday, 20 January 2017


Strength - Deadlift 
5 x 5 
WOD - 20 min Amrap
20 Push Press 
20 Box Jumps 
20 Pull Ups

Thursday, 19 January 2017


Skill - HSPU 
Progressions 
20 min EMOM 
min 1 - row cals 
min 2 - thrusters  
min 3 - burpees 
min 4 - superman hold 

Wednesday, 18 January 2017

Strength - Push press 
5 x 5 
skill - Pull ups 
WOD - 12 min AMRAP 
50 DU 
15 TTB 

Strength - Push press 
5 x 5 
skill - TTB
WOD - 12 min AMRAP 
50 DU 
15 TTB 

Tuesday, 17 January 2017

Image result for Sonny Webster

I have now set up on goteamup the booking for Sonny Webster with a morning Session running from 9-1 and a afternoon session running from 2-6pm at £60. If you've not booked in yet its a great chance to come lift with Sonny and learn some tips on improving your lifting from one of the best lifters in the UK. 

Sonny will help with your set up and the phases of the Olympic lifts 

Book in here

Oly - Clean & jerk 
5 x 5 
WOD - 7 min Amrap
14 KB swings 
14 push ups 
Core - 5 rounds 
10 hollow rocks 
10 v-ups 
10 v - tucks 
10 sec hollow hold 
rest 1 min 

Monday, 16 January 2017


Strength - Back Squat 
5 x 5 
WOD - For Time:
10-9-8-7-6-5-4-3-2-1
DB Snatch (100/70)
Box Jumps (30/24)
Skill -  pull ups 

Saturday, 14 January 2017


9am - 5 rounds 
1 min Ski erg 
1 min snatch 
1 min burpees 
1 min rest 
10 am - Oly 
3 rep max 
Hang snatch 
3 rep max 
hang clean + 1 jerk 
11am - for time 
10 muscle ups 
150 du 
20 clean and jerks 
150 du 
10 muscle ups 

Friday, 13 January 2017


Strength - Deadlift 
5 x 5 
WOD - for time 
50 Cal Row  
50 T2B
50 Wall balls

Thursday, 12 January 2017


Skill - Muscle ups 
Progressions 
20 min EMOM 
min 1 - Assault bike 
min 2 - KB swings 
min 3 - Box jumps 
min 4 - Plank hold 

Wednesday, 11 January 2017


Strength - Push press 
5 x 5 
WOD - 9 rounds 
8 Deadlifts
6 Hang Power Cleans
5 Front Squats
4 Shoulder to Overhead

everytime you drop the bar perform 3 bar facing burpees 
at the end of the 9th round perform 30 burpees 

Tuesday, 10 January 2017


Oly - Snatch 
5 x 5 
WOD - for time 
1000m row 
Core - 5 rounds 
10 hollow rocks 
10 v-ups 
10 v - tucks 
10 sec hollow hold 
rest 1 min 

Monday, 9 January 2017

Sonny is coming and theres still room

Image result for sonny webster

book here

Strength - Back Squat 
5 x 5 
WOD - for time 
25 - 20 - 15 - 10 - 5 
Strict HSPU 
50 - 40 - 30 - 20 - 10 
DU 

Saturday, 7 January 2017

9am - For time
100 - 75 - 50 - 25 
row cals  
burpees over rower 
10 am OLY - 
10 - 8 - 6 - 4 - 2 
Snatches 
10 - 8 - 6 - 4 - 2 
jerks 

11 am - 
30 min AMRAP 
CTB 
Oh Lunges 
Air Squats 

Friday, 6 January 2017


Strength - Back Squat 
5 x 5 
WOD - 3 rounds 
30 KB swings 
30 Wall balls  
30 Push ups 
30 cleans 
30 sit ups 
30 jumping lunges 

Thursday, 5 January 2017


Skill - TTB 
Progressions 
EMOM - 20 min 
min 1 - Ski erg 
min 2 - Power snatch 
min 3 - Box jump 
min 4 - hollow rocks 

Wednesday, 4 January 2017


Strength - Push Press 
5 x 5 
WOD - 5 rounds 
20/15 cals Assault bike 
15 pull ups 
10 Deadlift 
rest 1 min 

Tuesday, 3 January 2017


Oly - Clean and jerk 
5 x 5 
WOD - for time 
50 cals Row 
40 burpees 
30 thrusters 
Core - 5 rounds 
10 hollow rocks 
10 v-ups 
10 v - tucks 
10 sec hollow hold 
rest 1 min 

Monday, 2 January 2017

Written by Calvin Sun
(Originally published on June 8, 2009)
Are you really overtraining? Sure, you might be experiencing some of the symptoms of overtraining but are you really training that hard? To be overtraining suggests that your working out without rest leading to the condition. I agree with this that people who do two workouts everyday under the assumption that more is better will quickly hit a point of diminishing returns. However, in my experience, I think the larger problem for the majority of our athletes is not training enough. Let’s be honest, on average, how many days a week do you train? If you only manage to get in 3 or 4 days a week, you are not overtrained. Yet you complain of fatigue, altered sleep patterns, mood swings, increased frequency of illness, persistent muscle soreness, and weight loss. Have you ever considered you might be under-recovered? You might not be doing too many WODs, instead you probably aren’t doing enough to make sure you are properly recovered from your training. Rest is only the tip of the iceberg when it comes to recovery. There are many aspects to proper recovery:
Nutrition
Nutrition is the biochemical foundation that fuels our bodies. You can’t repair muscles without adequate intake of high-quality protein. Chicken, fish, beef, and eggs are all great choices because of their complete amino acid profiles. Carbohydrates are stored in your muscles and liver as glycogen. You need to eat some quality carbohydrates in order to replenish yourself. Vegetables, fruits, and some starchy tubers (i.e. sweet potatoes) are all good choices. Using supplementation is a great way to ensure you get the correct fuel in to help with recovery. Don’t forget to eat some healthy fat as well. Besides serving as an energy source, fat helps you absorb fat-soluble nutrients like vitamins A, D, E, and K. Read the The Paleo Diet for Athletes by Dr. Loren Cordain for more information.
Sleep
Get at least 7 to 8 hours of sleep every night. During sleep, your body releases a chemical cocktail that will help enhance your recovery and give you the greatest benefit from your training. Muscle tissues are repaired and the central nervous system is rejuvenated allowing for you to train at peak performance the next day.
Rest Days
If you are training hard enough, you will need to rest once every 2 to 3 days. Following a 3-on/1-off schedule or even a 3-on/1-off/2-on/1-off schedule would serve to benefit you. Active recovery is great, go for a swim, a quick jog, or even a round of golf.
Myofascial Release
The repeated microtrauma from training everyday can take its toll on your body. Adhesions and trigger points can lead to all sorts of pain in both your muscles and your joints. Grab a foam roller and start rolling out your muscles. Lats, pecs, traps, glutes, quads, and hip flexors are the hot spots you’ll definitely want to hit everyday. Lacrosse balls are great for calves and glutes as well. The taped balls are perfect for rolling the thoracic erectors as well performing t-spine mobilization. Feel free to schedule a massage but you’ll want to make sure you are doing some damage control on a daily basis.
Stretching
Do not save the stretching for rest days. Tight hamstrings, tight calves and tight hip flexors are often to blame for the pain and injuries experienced by athletes. Do yourself a favor and stretch out after every workout. You don’t have to stretch out immediately after the WOD. I realize people have to get to work or get home for dinner, just make sure you do stretch sometime between the completion of your workout and your 7 to 8 hours of sleep.
NSAIDs
Lay off the Motrin. There is a normal healing process that occurs after an injury. The first 2 to 4 days are the inflammatory response phase. This phase is essential for initiating the healing process. When you take a non-steroidal anti-inflammatory drug, like ibuprofen, the entire healing process is halted. Read more in Kelly Starrett’s article.
Cryotherapy
Instead of drugs, use ice as it can help with the inflammation associated with the muscle soreness experienced after training. Use ice packs, ice baths, ice cups, ice massage, just not ice cream.
Fish Oil
Supplementing your diet with fish oil can reduce inflammation as well as help lubricate your joints. Read Mark’s post here. Make sure your nutrition is solid before adding fish oil or any other supplement for that matter.
Having an effective and comprehensive recovery program in place is essential for your continued success as an athlete. Failing to do so will inevitably lead to training plateaus and/or injuries. You should strive to combat under-recovery with the same persistence and dedication that you have in your training. Remember, elite human performance requires an equally high level of maintenance and care.

2017 news update

Image result for warning sign

As some of you are aware I get feedback on programming and class structure all the time. It has been said that some want more strength work and less competition focus. People want to keep doing strength all year round and see improvements along with a WOD at the end, this goes against GPP (general physical preparation).

Gym Programming

Class structure for the week will now be covering the following;

3 days of strength
2 days of pure weightlifting (including Saturdays Oly)
4 days of individual WODs
2 days of team WODS
2-3 Days pure gymnastic skill focus
1 moving day
1 pure rest day

Whats FON Doing - Open Comp Prep  

The extras program will now be changing to a competition focus page and this will be what I do on a daily basis. The idea behind this is to improve your broad fitness for competitions and to ensure you have the tools to compete at a high level. There will be a cost for this at £20 due the time it takes me to sit down and analyse programme data from previous comps, to make sure we try and focus on the right things. To follow program will require an additional 1 hour on top of class programming or early morning running on your own. I would also suggest if your going that extra mile to improve your fitness for competitions, you also take a look at your basic nutrition.
Please contact me for more advice or to point you in the right direction.

Program will cover

3 Days of strength
2-4 Days of weightlifting
5 Days of Gymnastics drills and practice
3 Days of Running
5 Days of Met-cons
1 Day rest

Maverick fit - Running Programme

This will be developed along side Maverick Races to target those who want to improve times over 5km, 10km, plus other distances. We will use your current times over your target distance to help with producing a plan of attack to improve times with less running volume.
Just like weight lifting you need to improve the skill of running as well as just running distances, so there will be some drills to help you out.
Please contact me for more details as this will be launching soon

Costs £20

Class Update

Evening all  Changes in location  As I posted on SugarWOD/Facebook group, we will be moving back to the gym car park as from Monday 29th Jun...