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Saturday 10th July- Steve Maxwell
By BJ Rule on July 15, 2010  |  Comments 0

Saturday 10th July- Steve Maxwell

Saturday 10th July Steve Maxwell mixed seminar. What a great day! After and extensive Joint Mobility warm up (90minutes) the body was sure ready to go. The warm up wasn’t too much different from a Tai Chi one I use, but there are now plenty of additions. After a 30minute break it was time to [...]

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By BJ Rule on July 01, 2010  |  Comments 3

IBBC Bulgarian Bag Course with Ivan Ivanov

Sat and Sunday 26th and 27th June 2010 Lot’s of Spins, Snatches, Lateral Throws and more… On Saturday and Sunday the 26th and 27th June 2010, the OLF Training Centre hosted Ivan Ivanov, Steve Nave as they delivered alongside Tommy Matthews the IBBC’s BBS Specialist Course. The weekend was great fun. Steve has a wealth [...]

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By BJ Rule on June 24, 2010  |  Comments 0

Olympic Weightlifting for Everyone

Why Everyone needs the Olympic Lifts. Personal Trainers need to learn the Olympic Lifts so they are able to safely and competently teach these to their clients. We know that the Olympic Lifts are important for athletes and sports people alike because of the physical skills and attributes that they develop. The Olympic Lifts develop [...]

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By BJ Rule on June 17, 2010  |  Comments 0

Kettlebell Snatches: my ongoing quest

At last a breakthrough! Kettlebell Snatches have been somewhat of a trial for me. In the last year at the Trojans we’ve hosted 3 Kettlebell Sport competitions. During these competitions my Snatch has progressively gotten worse. In May ’09 I managed 100 reps, this was 45 on my left and 55 on my right. To [...]

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By BJ Rule on June 10, 2010  |  Comments 0

Live Your Profession: an interview with Paul Watson

“Live your Profession!” An interview with Australian Strength Coach, Paul Watson. I first met Paul about 20years ago at Marrickville Swimming Pool in Sydney’s inner western suburbs. The pool was around the corner from my house and I started swim club on a Sunday and squad training there most afternoons and a couple of mornings [...]

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By BJ Rule on June 03, 2010  |  Comments 0

Tommy loves his bags!

My mate and business partner Tommy Matthews has been getting friendly with his Bulgarian Bags. The first clip is Tommy having a crack at the IBBC’s (International Bulgarian Bag Confederation) Bulgarain Bag Challenge: For this challenge you must perform 5 rounds of 10 spins one way, 10 spins the other way and 10 press ups. [...]

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Thursday 5th August: Upper push and pull.

Thursdsay 5th August Upper body Push and Pull Hand Stand Push Ups Ring Dips Pull Ups Kat and Jos were training hard and I didn’t want to stand around and not do anything. The leg was sore from yesterday, but there still wasn’t any swelling. I need to work on my Hand Stand Push Ups, [...]

August 16, 2010 | BJ Rule | Comments 0
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Wednesday 4th August: Oly and Circuits

4th August 2010 Snatch, Clean and Jerk and Crossfit Triplet Snatch- 5/40, 3/50, 2/60, 1/70, 1/75, 1/75 Clean and Jerk- 5/70, 3/80, 1/90, 1/95 Circuit, as many rounds as possible in 10minutes: 6 Cleans at 55kg 12 Pull Ups 24 Double unders Total: just fell short of 4 rounds. I’d just commenced the double unders [...]

August 16, 2010 | BJ Rule | Comments 0
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Tuesday 3rd August: Hills

Tuesday 3rd August 2010 10* Mounstfield Park Hill I managed 10 of these bad boys today. So things feel like they are improving on the running front. I’ll try a track session and a steady state session later in the week- woo hoo!!

August 03, 2010 | BJ Rule | Comments 0
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Monday 2nd August 2010: Squats, Cleans and Pull Ups

Monday 2nd August 2010 Squats, Cleans and Pull Ups Squats- 5/5/3/3/3 Clean and press thruster and Pull ups- 5 rounds of 5 and 10 This was the second week of my 5/3/1 strength focus and today was squats. So I managed 5/90, 5/110, 2*3/127.5 and 4/127.5. This was tough, the 3s at 127.5 were a [...]

August 03, 2010 | BJ Rule | Comments 0
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Saturday 31st July: 400s and Burpees

Saturday 31st July 2010 6*400′s with 25Burpee Recovery I was planning on trying a 2hour plus run this morning, but realised I didn’t have enough time as I had to be on a train to Manchester at 1:20pm. This was on the Crossfit mainsite so I thought why not? The workout was 6*400ms and 25Burpees, [...]

August 03, 2010 | BJ Rule | Comments 0
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Thursday 29th July: Isabel and KB Snatch

Thursday 29th July 2010 Isabel and Kettlebell Snatches Isabel is 30 Snatches at 60kg as fast as you can. This took me 4:40. I also learnt a lot. I learnt that you can almost always squeeze out another rep! I did it the studio too which meant I wasn’t dropping the weight, you end up [...]

August 03, 2010 | BJ Rule | Comments 0
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Wednesday 28th July: Presses and 5km

Wednesday 28th July 2010 Presses and 5km Today was time to apply 5/31 to my standing press. As I only managed 65kg last week today was time to perform 3 working sets of 5 at 85%. I did this at 55kg. I managed 8 on the last set- this is still quite poor, yet obviously [...]

August 03, 2010 | BJ Rule | Comments 0
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27th July- Squats and Roy

Tuesday 27th July 2010 Squats and Roy Squats – 5*5 Roy- 5 rounds of 15*100kg Dead Lifts, 20Box Jumps, 25Pull Ups Today was the first time implementing the 5/3/1 plan with my squats. I hit 140kg last weekend so today I was scheduled to perform 3 sets of 5 at 85%. I did a couple [...]

August 03, 2010 | BJ Rule | Comments 0
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Isle of Wight- alright!!

Monday 26th July 2010 35min run on the Isle of Wight. I came down to the West Bay Club to meet with them about the possibility of running some courses and to look at their gym. As I was on this beautiful Island I decided to have a run around. This was the first steady [...]

August 03, 2010 | BJ Rule | Comments 0
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Sunday 25th July: Angie

Sunday 25th July 2010 Angie Following on from yesterday I decided to do another Crossfit workout from the mainsite. Today’s workout was Angie which is 100 Pull Ups, 100 Push Ups, 100 Sit Ups and 100 Squats. For this I took myself to Finsbury Parks outdoor gym. It took me 40minutes!! People have done this [...]

August 03, 2010 | BJ Rule | Comments 0
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