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All posts for the month June, 2011

“Marine Recon”[7/1]

Posted by Ross Gilling on June 30, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , . 5 comments

[1.] Warm Up

Clean

[2.] Strength [load]

“Clean Complex”

Perform 5 sets of:

[4] Double Sumo Deadlifts + [4] Double Dead Cleans + [4] Double Hang Squat Cleans

*Lift maximum load for allocated reps, rest 1-3 min b/w sets. 

-Modify movements if required. Record heaviest load lifted.

[3.] Work Capacity [time]

“Marine Recon”

Perform for time:

[1000m] Row

[24] Turkish Get Ups [24kg/16kg]

[800m] Run

-Scale loads/distances and modify movements if required. Record load and time.

[4.] Finisher [ladder]

Perform 10-1/1-10 reps of:

Med Ball Sit Up Throws [20#/16kg]

Med Ball Seated Twist Throws [20#/16kg]

*Perform 10 su’s, then 1 st, 9 su’s, 2 st’s and so on finishing with 1 su and 10 st’s.

-Scale loads and modify movements if required. 

Post comments and scores…

EdgeFITer Kristen put in impressive performances

in both the Challenger and Rivers Edge 5k

“Ice Bath”[6/30]

Posted by Ross Gilling on June 29, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , , , , , . 7 comments

[1.] Warm Up

Perform 2 rounds of:

[20] Halo Squats [10 high/10 low]

[20] Hand to Hand Swings [10 per arm]

[20] Figure 8′s

[20] Lunge Pass through to Holds [10 per leg]

*Use a moderate load. 

[2.] Strength [load]

Perform 5 sets x 8 reps each of:

1 Arm Press [8 reps per arm]

1 Arm Bent Rows [8 per arm]

*Lift maximum load possible for allocated reps, rest 1-3 min b/w sets. Alternate lifts.

-Modify movements if required. Record heaviest load lifted.

[3.] Work Capacity [time]

“Ice Bath”

Perform 5 rounds for time of:

[32] Double Unders / [96] Single Unders

[16] Air Bells [16kg/8kg]

[8] Burpee-Box Jumps [24"/18"]

-Scale loads and modify movements if required. Record loads and time.

[4.] Finisher [duration]

Perform a plank complex of:

[30sec] Forearm Plank

[30sec] Push Up Plank

[15sec] Raise Right Arm

[15sec] Raise Right Leg

[15sec] Raise Left Leg

[15sec] Raise Right Leg

[30sec] Push Up Plank

[30sec] Forearm Plank

*With a running clock transition from one element directly into the next without breaking your plank position. 

-Rest 60 sec then:

[60 sec] Plank Walkouts

Post comments and scores…

Frankie Four Fingers 

Deadlifting Kettlebells in a field…

Weird!

“Fran K.”[6/29]

Posted by Ross Gilling on June 28, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , . 6 comments

[1.] Warm Up

Power

[2.] Strength [unbroken]

Perform 100 unbroken reps for time of:

1 Arm Front Squats

*Select a rep scheme from: 10×10, 4×25, 2×50, 1×100. Perform 50 reps on one side before switching sides. 

-Modify movement if required. Record load and time.

[3.] Work Capacity [time]

“Fran K.”

Perform 20, 16, and 12 reps for time of:

Double Dead Clean & Jerk [2x20kg/2x12kg]

Pull Ups

-Scale load and modify movements if required. Record load and time.

For previous scores see: 2/3

[4.] Finisher [reps]

Perform a Mikko interval couplet of:

[3:00] KB Sit Ups [12kg/8kg]

[3:00] Jackknife Sit Ups

*With a running clock perform maximum KBSU’s in 30 sec, rest 15 sec, max in 30 sec and so on for 3 mins/4 work intervals. At 3 mins switch to JKSU’s and perform maximum reps in 30 sec, rest 15 sec and so on for 3 min/4 work intervals. 

-Scale loads and modify movements if required. Record load and total reps.

Post comments and scores…

After 3-2-1 go, Sarah is all business!

“Slump”[6/28]

Posted by Ross Gilling on June 28, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , , . 7 comments

[1.] Warm Up

Perform 4 x maximum rounds in 60 sec of:

[2] Sit Ups

[2] Push Ups

[2] Deck Squats

*Rest 60 sec b/w rounds.

-Modify movements if required.

[2.] Strength [BW/KB]

Perform 3 sets x 8 reps of: 

Ring Muscle Ups or KB Muscle Ups

*If you do not have ring muscle ups use bands for assistance. Rest 1-2 min b/w sets.

-Modify movement if required. Record load for KBMU’s.

[3.] Work Capacity [time]

“Slump”

Perform 3 rounds fo time of:

[500m] C2 Rower

[20] Double 1 Leg Deadlifts [2x32kg/2x24kg,10 per leg]

[12] Double Push Jerks [2x24kg/2x16kg]

-Scale loads and modify movements if required. Record loads and time.

[4.] Finisher

Perform 16, 12 & 8 reps:

Gladiator Get Ups [12kg/8kg]

KB Sit Up & Twists [12kg/8kg]

-Scale loads and modify movements if required.

Post comments & scores…

DP smashing some Sumo DL’s at the Challenger!

EdgeFIT Challenger 2011 [Official Results]

Posted by Ross Gilling on June 27, 2011
Posted in: EdgeFIT Challenger 2011. Tagged: . 2 comments

Congratulations to all the athletes who competed in the 1st Annual EdgeFIT Challenger 2011!

Everyone gave it their all and displayed unbelievable heart, battling through some grueling workouts.  I was truly inspirational by so many performances, it was awesome to watch!

Thank you so much for taking part, for supporting EdgeFIT, the Janua Coeli Cancer Foundation and for making this such a wonderful experience, you guys ROCK!!!

Here are the official results:

Men’s 20kg(s) Kettlebell Division

Lee Griffith – 4 points, 1st place overall

[11.1] 6:07 - (1st)

[11.2] 9:17 (2nd)

[11.3] 5:48 (1st)

 

 

 

 

 

 

 

Alex Dominguez – 5 points, 2nd place overall

[11.1] 7:16 - (2nd)

[11.2] 7:47 (1st)

[11.3] 5:57 (2nd)

 

 

 

 

 

 

 

 

 

Women’s 10kg(s) Kettlebell Division

Allison McCraken – 4 points, 1st place overall

[11.1] 5:50 - (2nd)

[11.2] 8:54 (1st)

[11.3] 8:51 (1st)

 

 

 

 

 

 

 

 

 

Dianna Pendleton – 5 points, 2nd place overall

[11.1] 4:37 - (1st)

[11.2] 9:35 (2nd)

[11.3] 9:30 (2nd)

 

 

 

 

 

 

 

 

 

Brittany Fish – 9 points, 3rd place overall

[11.1] 6:59 - (3rd)

[11.2] 2 rounds + 14 reps (3rd)

[11.3] DNS

 

 

 

 

 

 

 

 

 

 

Men’s 16kg(s) Kettlebell Division

David Pocock – 5 points, 1st place overall

[11.1] 6:37 - (1st)

[11.2] 9:30 (2nd)

[11.3] 6:41 (2nd)

 

 

 

 

 

 

Shawn Christen – 6 points, 2nd place overall

[11.1] 7:33 - (2nd)

[11.2] 9:44 (3rd)

[11.3] 6:30 (1st)

 

 

 

 

 

 

Thad Condrey  – 7 points, 3rd place overall

[11.1] 7:33 - (2nd)

[11.2] 8:29 (1st)

[11.3] 8:25 (4th)

 

 

 

 

 

 

 

 

 

Lance Cope – 11 points, 4th place overall

[11.1] 7:36 - (4th)

[11.2] 9:47 (4th)

[11.3] 8:16 (3rd)

 

 

 

 

 

 

 

 

 

Women’s 8kg(s) Kettlebell Division

Sarah Gilling – 3 points, 1st place overall

[11.1] 4:16 - (1st)

[11.2] 8:27 (1st)

[11.3] 6:57 (1st)

 

 

 

 

 

 

 

 

 

Misty Hamrick – 8 points, 2nd place overall

[11.1] 5:52 - (4th)

[11.2] 9:12 (2nd)

[11.3] 9:15 (2nd)

 

 

 

 

 

 

 

 

 

Anne Schafer  - 9 points, 3rd place overall

[11.1] 4:42 - (3rd)

[11.2] 9:15 (3rd)

[11.3] 9:41 (3rd)

 

 

 

 

 

 

 

 

 

Tracy Faucette – 10 points, 4th place overall

[11.1] 4:14 - (2nd)

[11.2] 9:33 (4th)

[11.3] DNS

 

 

 

 

 

 

 

 

 

Men’s 12kg(s) Kettlebell Division

Frank Faucette – 3 points, 1st place overall

[11.1] 3:35 - (1st)

[11.2] 7:09 (1st)

[11.3] 5:56 (1st)

 

 

 

 

 

 

 

 

 

Matt Brown – 7 points, 2nd place overall

[11.1] 4:52 - (2nd)

[11.2] 8:09 (2nd)

[11.3] 6:23 (3rd)

 

 

 

 

 

 

 

 

 

Rodrigo Chavez  - 8 points, 3rd place overall

[11.1] 5:02 - (3rd)

[11.2] 8:37 (3rd)

[11.3] 5:55 (2nd)

 

 

 

 

 

 

 

 

 

Jonathan Tomerlin – 12 points, 4th place overall

[11.1] 5:49 - (4th)

[11.2] 9:46 (4th)

[11.3] DNS

 

 

 

 

 

 

 

 

 

Women’s 15lb(s) Kettlebell Division

Kristen Pearce – 4 points, 1st place overall

[11.1] 5:08 - (1st)

[11.2] 2 rounds + 30 reps (2nd)

[11.3] 8:52 (1st)

 

 

 

 

 

 

 

 

 

Christy Brown – 5 points, 2nd place overall

[11.1] 5:55 - (2nd)

[11.2] 8:06 (1st)

[11.3] 9:59 (2nd)

 

 

 

 

 

 

 

 

 

Youth 12lb(s) Kettlebell Division

Mathew Pendleton

[11.1] 4:32

[11.2] 3:39

Tyndall Faucette

[11.1] 3:54

[11.2] 4:53

Youth 10lb(s) Kettlebell Division

Alina Chavez

[11.1] 3:42

[11.2] 3:22

Jordan Faucette

[11.1] 3:50

[11.2] 4:42

Hayley Chavez

[11.1] Scores to come…

[11.2] Scores to come…

 

 

 

KB Continuous Circuit 0.4 [6/27]

Posted by Ross Gilling on June 26, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , , , , . 5 comments

[1.] Warm Up

Snatch

[2.] Strength [load/time]

Perform a Pyramid set for maximum load and time of:

[4] 1 Arm Dead Snatches [4 per arm]

*Men start at 8kg and increase load by 4kg’s, e.g. 8kg’s, 12kg’s, 16kg’s and so on. Women start at 10lb’s and increase load by 5lb’s, e.g. 10lb’s, 15lbs, 20lb’s and so on. Once you reach a load that you are unable to lift work back down to the starting weight.

-Modify movement if required. Record heaviest load lifted.

[3.] Work Capacity [load/time]

KB Continuous Circuit 0.4

Perform 4 rounds for max load and time of:

[20] Around the Body Pass [10 per direction]

[20] 1 Arm Swing Cleans [10 per side]

[20] ATBP

[20] 1 Arm Press [10 per side]

[20] ATBP

[20] Goblet Front Lunges [10 per leg]

[20] ATBP

[20] Overhead Swings

[20] ATBP

[20] Bottoms Up Squat Thrusters

*The goal of this workout is to perform all 3 sets without setting the kb down, however you may change loads quickly if you increase or decrease you weight. Perform a 1 burpee penalty for every time you set the bell down after the workout. 

-Scale load and modify movements if required. Record load and time. 

[4.] Finisher

Perform 3 rounds of:

[30 sec] Double KB Plank

[30 sec] Double KB Supine Plank [face up]

[30 sec] V Up Sit Ups

*With a running clock transition from one element to the next, rest 30 sec b/w rounds.

-Modify movements if required. 

Post comments and scores…

Congratulations to EdgeFIT Challenger Overall Male Champion 

Lee Griffith!

Congratulations to EdgeFIT Challenger Overall Female Champion 

Allison McCraken!