RAWFIT est. 1999 Kettlebell Combo Friday 30-4-2010
Friday 30-4-2010 Dynamic Mobility Warm up Then: Kettlebell Combo Clean & Jerk + Overhead Squat + Windmill + Snatch (equals 1 rep) 24kg, 1 minute per arm for…
Johann Martin 50 years of Struggle with Iron
I came across this video below a week or so ago. It is incredible. The title of the video translate to “50 years of Struggle with Iron”. Well said I…
Combat Conditioning Wednesday 28-4-2010
Wednesday 28-4-2010 Combat Conditioning Morning Session: Mobility Warm-up Then: 20x Tyre Flips 20x Tyre Deadlifts 20x Hammer Slams Left 20x Hammer Slams Right 20x…
Strength Endurance Tuesday 27-4-2010
Tuesday 27-4-2010 Strength Endurance Morning session Warm-up Then: 10 mile bike ride Then: 3×20 Hanging Windshield wipers 5×5 Clap Pull-ups 3×10 Lever…
Metabolic Conditioning Monday 26-4-2010
Monday 26-4-2010 Metabolic Conditioning – Maximum fat burn Morning Session: Dynamic Warm-up Then: 10x Hill Sprints Then: 10 minute 24kg Kettlebell Snatch Aim…
Kettlebell Clean & Press Sunday 25-4-2010
Sunday 25-4-2010 The sunday started with rain and at 12pm the sun came out. So a quick workout is in order. Warm-up Then: 10 minutes of total work. Single arm –…
There is Hope Saturday 24-4-2010
Saturday 24-4-2010 It is the hottest day of the year so far so I figure why not spend some time in the sun with my family. A friend of mine sent me this video and…
Barbell Strength & Power Program Friday 23-4-2010
Friday 23-4-2010 Barbell Strength & Power Program Dynamic Warm up Then: 5x 3 reps of Hang Snatch @moderate heavy weight 5x 2 reps of Hang Snatch @moderate heavy…
Attitude, Will & Consistency Thursday 22-4-2010
Thursday 22-4-2010 Today is a rest for me, no clients and so decided to put down a few words as I have been criticised about the toughness of our training methods.…
Kettlebells HIIT Wednesday 21-4-2010
Wednesday 21-4-2010 Kettlebells HIIT Dynamic Warm-up Then: 6 sets x 60 seconds work and 30 seconds rest of: KB Swings KB Press/Push Press KB Overhead Squats KB Snatch…
Strengthen Your Back Tuesday 20-4-2010
Tuesday 20-4-2010 Strength Dynamic warm up Then: 5×5 Deadlift 5×10 Pull up 5×10 Bulgarian Split Deadlift 3×60 seconds Hanging L-Holds Then: Cool…
RAWFIT Tabata Monday 19-4-2010
Monday 19-4-2010 Tabata Dynamic Warm-up Then: Tabata Protocol all the want. 4 minutes per exercise, 20 seconds work and 10 seconds rest. Enough said lets get on…
What Davie Did Sunday 18-4-2010
What Davie Did. Davie Easton is a highland Crossfit fanatic. In the video below he show us how to make a fat bar. To know what Davie does next follow his journey…
Hill Sprints Saturday 17-4-2010
Saturday 17-4-2010 Hill Sprints Find a hill. Create a distance. And go for it. Dynamic Warm-up Then: 5x Burpees + 10x meter Bear Crawl + Hill Sprint Repeat 10 times…
Kettlebell Tabata Friday 16-4-2010
Friday 16-4-2010 Kettlebell Tabata Dynamic Warm up Then: Tabata Protocol 1. Double KB Swing 24kg 2. Double KB Jerks 24kg 3. Double KB Squat 24kg 4. KB Getup 24kg…
Heart and Lung Training Thursday 15-4-2010
Thursday 15-3-2010 Heart and Lung Training (or in the conventional fitness world this is called CARDIO!) HIIT it HARD Dynamic Warm-up Then: 30 seconds per exercise…