What we are about

The gym exists to provide members with what we as coaches determine to be the fastest methods to reach your goals.  If you are looking for self defence then there is nothing better than Krav Maga.  Mix in some NSI and TE classes for completeness and you can be  fairly confident you are going to be able to deal with confrontation in a fairly short period of time.  If you want to get "FIT" then CrossFit is one of the best strength and conditioning programmes on the planet with a worldwide following.  In terms of children's classes I strongly believe that you can't do any better than our Little Ninjas programme. It's a great way to start the journey in the Martial Arts and learn positive skills.  Moving on from that you have the Jnr Kickboxing / Jnr Krav Maga for the teens.  There are even more classes on offer than the ones I have mentioned. In a nut shell we only teach what we think works well, has a proven track record and gives people what they want.  At times training might be tough and there is going to be repetition but see beyond that, train hard stick in and reach those goals.

WOD's for the week

Monday

Back Squat 3x8

21-15-9

Thrusters (40/30)

Box jumps

Tuesday

Push Press 3x6

14 minute AMRAP:

100 DU's/300 singles

25 T2B

20 wall balls

15 power cleans

10 HSPU

Wednesday

"Helen":

3 Rounds

400 m run 21 KB swings

12 pull ups

Thursday

Back Squat 3x8

5 rounds:

30 Squats

20 sit ups

10 ring dips

Friday

Push Press 3x6

10,9,8....1

Wall Balls

HRPU (Hand Release Push Ups)

K2E (Knees 2 Elbows)

Saturday

Usual shennanigans with a group or partner WOD

WOD's for the week of March 17 2014

Monday

Front Squat Heavy Single

21,15,9:

Wall Balls

Pulls Ups

200 m run between sets

Tuesday

Deadlift 5x3

10 min AMRAP:

10 KB C&J

10 Box Jumps

Wednesday

15 min skill work, then:

10,9,8,7…….1

Power cleans

5-10-15….50

Push Ups

Thursday

Front Squat Heavy Single

With a running clock:

4 min

Kb Swings

4 min

Burpees

4 min Flutter Kicks

Friday

Deadlift 5x3

15 min AMRAP:

5 Power Cleans

4 Bar Burpees

3 Deadlift

2 Roll Outs

1 Wall Walk

Saturday

Fun partner / team WOD

Attention all: No CrossFit classes tomorrow

There will be no CrossFit this Friday March 14th - either am or pm.

Business as usual on Saturday so hope to see you all there instead.

Weekly WOD's - get down to the gym and get working!

Monday

Strength: Deadlift 4x5 (4 sets of 5 reps each, working to a heavy weight in set 4)

WOD:

21-15-9

   burpee box jumps

   wall balls

Tuesday

Strength: Front Squat to heavy 3

WOD:

10 min AMRAP

   5 KB C&J/arm

   5 burpees

   5 situps 

Wednesday

No Strength

“Filthy Fifty”

   50 box jumps

   50 jumping pull-ups

   50 KB swings

   Walking lunges, 50 steps

   50 push press (20/15)

   50 back extensions

   50 wall balls

   50 burpees

   50 DU's

Thursday

Strength: Deadlift 4x5

WOD:

   12 rounds, EMOM

       3 power cleans (50/40)

       3 push press (50/40)

       3 box jumps

Friday

Strength: Front Squat to heavy 3

WOD: 

   3 min AMRAP

       KB swings

   2 min break

   3 min AMRAP

       wall balls

   2 min break

   3 min AMRAP

       burpees

Saturday

Partner/Team/Fun WOD

Welcome back to deadlifts! We’ve taken a four week break while focusing on overhead work, so we’re going to shift back to developing the posterior chain with some structured sets off the floor. Notice we’re doing a fixed number of sets here…not just working towards a heavy weight. We’ll discuss during class. We’re also seeing not one, but TWO repeat workouts this week: Filthy Fifty and the Friday arrangement. I can’t emphasize enough the importance of recording everything you do in class. It’s for times like this that we like to see where we’ve been so that we can figure out how far we’ve come! Excellent work last week with a brutal Saturday partner WOD. Get ready to smash it!

CrossFit for the last week of Feb

Monday:

Strength: push press heavy 3

12 min AMRAP

 5 box jumps

10 burpees

15 KB swings 

Tuesday:

Strength: front squat to 5

 5 rounds for time: 

 20 DUs

 10 power cleans (60/40)

 5 pull-ups 

Wednesday:

No strength training today

400m run

4 rounds:

5 pull-ups 

10 push-ups 

15 squats 

800m run:

4 rounds:

5 pull-ups 

10 push-ups 

15 squats 

400m run

Thursday:

Strength: push press heavy 3

"Annie"

50-40-30-20-10

DU's

Sit-ups 

Friday:

Strength: front squat to 5

10-9-8-7-6-5...1

Wall balls

HR push-ups 

Knees-to-elbows

Saturday:

Fun/Partner/Team WOD

See you down here folks.

CrossFit Wods for the coming week

Monday

Strength: back squat to heavy 1

WOD:

9-15-21-15-9

pull-ups

overhead walking lunges/each leg (20/10)

(walking lunges with plate held overhead)

Tuesday

Strength: Push Press to heavy 3

WOD:

Buy in: 100 DUs (300 singles + 20 tuck jumps)

3 rounds

12 deadlifts (60/40)

9 hang cleans

6 shoulder-to-overhead

Buy out: 100 DUs (300 singles + 20 tuck jumps)

Wednesday

Skill: turkish get-up

WOD: 

20 min. AMRAP

5 TGU/ea. side 

5 burpees

5 box jumps

Thursday

Strength: Back Squat heavy single

WOD:

“Death by Thrusters” (40/20)

1 on the first minute

2 on the second minute

etc.

(When you fail, drop to your last full set and do that every minute)

Friday

Strength: Push Press to heavy 3

WOD:

"Fight Gone Bad"

3 rounds, 1 min. per round 

wall balls

kettlebell SDHP

box jump

push press

burpees

Saturday

Partner/Team/Fun WOD

This is the last week of what has become our 2 Month Back Squat journey. We’ll be working up to heavy singles this week, so get your minds set to squatting. Everyone should have made considerable progress over the past 8 weeks, as we’ve gone from sets of 5 to sets of 3 and now to sets of 1. We’ll get started on the Front Squat next week, so make sure you record your new Back Squat maxes so you know what you’re working with!

CrossFit WOD's for the week

Monday

Strength: Back squat to heavy 3

WOD: 21-15-9

deadlifts (80kg/60kg)

box jumps (30”/24”)

Tuesday:

Strength: Push Press to heavy 5

WOD: 10, 9, 8, 7…1 

HRPU

Med ball cleans

sit ups x2

Wednesday

Skill: handstand pushups

WOD: 100 ground to overhead (60kg/40kg)

EMOM: 1 HSPU or 2 wall walks

Thursday

Strength: Back Squat to heavy 3

WOD: 15 min. AMRAP ladder

2 wall balls

2 burpees

2 KB swings

4/4/4

6/6/6

8/8/8

etc. 

*We did this workout a few weeks ago. I want to see everyone beat their scores

Friday

Strength: Push Press to heavy 5

WOD: 5 rounds

2 power snatch

4 over head squat

6 back squat

8 bar-hop burpees 

Saturday

WOD: partner/team/fun WOD

Good work this week everyone. Remember to start chronicling your progress, whether it’s on strength or the actual WODs. We’ll recycle workouts every now and again, and there’s no way of telling if you’ve improved or not if you don’t know how you did last time! Same goes for strength…make sure you’re pushing your numbers every single session. Also don’t forget about the 6:30 am classes and the Friday 5:30pm classes.

NEW YEAR NEW YOU

CrossFit

So you've looked at the main HQ website, you've looked at some clips on YouTube of the CrossFit games and you've even gone and bought your Reebok CrossFit t-shirt.  You are ready to go and earn that body that adorns the CrossFit website site on a daily basis.  You get to class and you work out your body weight squat isn't as good as it could be.  Your push ups suck and you can't do a chin up even though you can bench press a 100kg. That's the basic and you haven't even started the olympic lifts. So what do you do?  You do what most people do, and you find excuses for not training harder or why this particular programme doesn't suit you or it doesn't work.  In today's throw away world everyone wants something yesterday and very few people are prepared to work for it.  How many people do you know who train in a gym and want to be big, yet they still look unimpressive?  They don't have the drive and will to succeed.  Sure, they might train hard but they drink too much alcohol, eat the wrong foods and don't sleep much.  That is the discipline though.  To succeed you need to stick with it and give it time.  Nothing worthwhile is easy or comes overnight.  To learn things takes time, and for God's sake go easy on yourself - don't waste time comparing yourselves to others or thinking people are looking at you.  They are training hard as well and don't have time to look at anyone else.  Think how long its takes you to learn to drive, and how even once you pass your test you are still learning and refining those skills.  Achieving that body, building fitness, dropping weight all takes time.  The people who come consistently, train hard, eat right and most of all listen to what the coaches are telling them are the people that get good and the ones you compare yourself to.  Be one of those people, and don't be the weak willed, easy-to-give-up excuse of a person.  The more you give up the less things there are to try.  Now suck it up, get training, work on the weaknesses and be great.  

Krav Maga

You've seen it in the movies, you seen it on YouTube and now you want to be that guy chucking people about, throwing ninjas through windows and surviving a multiple attack. You get to class and find out your co-ordination is not as great as you thought it was.  You make an excuse and already you start not to enjoy something that is fun and can change your life. You hit the pads and you work out there is not only co-ordination involved but power, accuracy and control.  Then you move on to partner drills and you feel clumsy as you stumble through the scenario.  You don't look as slick as the guy next to you who has probably been doing it a lot longer.  You start to make excuses in your head about why this isn't for you.  You sit at home thinking about your excuse for not coming to the next training session. Tell you what, the time you spend creating excuses just spend shadow boxing.  Practice the techniques and concepts you remember from the last few classes you attended.  It's a new skill and it takes time, you need to understand you are programming your body to move a particular way. You need to relax, go easy on yourself and just get to class and progress.  Screw what everyone else is doing and just focus on making yourself better by making sure you get to class, listen and train hard.  

The theme here is 'to get good takes time and dedication'.  I give it my all in coaching so you do me the courtesy of giving me a 100% back and you will become great.  Don't throw the towel in because something is difficult.  I've given up on things in the past and regretted it.  I've left things and then gone back to them with breaks in between and now it irks me to think if I had stuck with it I could have saved time and been further progressed.  

Remember one thing though.  You will not get great just thinking about it.  Do it, work hard and get the rewards whatever path you choose. 

Marcus

CrossFit WOD's for the week of Feb 3 - now 5 nights a week, plus 3 early mornings!

Monday

Back Squat to a heavy 3

Every minute for 15 minutes:

5 pull-ups (sub 8 ring rows)

10 push-ups

15 squats

Tuesday

Push Press heavy 5

50 DUs (150 singles+10 tuck jumps)

Then 4 rounds of

4 deadlifts

8 bar hop burpees

12 weighted sit-ups

Finish with another 50 DUs (150 singles+10 tuck jumps)

Wednesday

Skill: power cleans

21-15-9

Power clean

Wall ball

Box-over-jump

Thursday

Back Squat heavy 3

3 min AMRAP

Burpees

2 min break 

3 min AMRAP

KB swings

2 min break 

3 min AMRAP

Wall balls

Friday

Push Press heavy 5

4 rounds: 

200m run

10 KB snatches/arm

15 4-count flutter kicks

Saturday

Team/Partner/Fun WOD

First week of 5 evening WODs! I like the progress we've made on the back squats, so those are going to stick around for a bit until we eventually work up to a heavy single in the next week or so. We're also introducing Push Press this week, as we've built up the back strength with deadlifts to make those weights strong overhead. Remember the importance of recording your lifts so that you can make progress, and don't expect the results without the hard work! You have to attend the classes so you can make those gains in strength we are aiming for.

Also a reminder, we have 6:30 AM classes this week on Monday, Wednesday, and Friday. No excuses anymore for not being able to make a class!

Next Krav Maga induction February 8

Next KM induction - Saturday 8 Feb 12.30-2pm, £15 payable in advance to secure space. 

Email us on enquires@kravmagaedinburgh.com or call me on 0800 028 9320.

Marcus

CrossFit WOD's for this week

Monday

Deadlift heavy 3's

"Fran"

21-15-9 

Thrusters (40/20)

Pull-ups 

Tuesday

Squat heavy 3's

4 rounds for time:

 20 DUs (60 singles)

 15 box jumps

 10 overhead squats (50/30)

Wednesday

No strength 

Skill: wall balls

15 minute AMRAP ladder

  2 wall balls

  2 burpees 

  2 KB swings

  4/4/4

  6/6/6

  8/8/8

  Etc to 15 minutes 

Thursday 

Deadlift heavy 3's

  15 minutes EMOM (60/40)

     3 deadlifts

     3 hang cleans

     3 front squats

     3 shoulder-to-overhead

Last week of the squat/deadlift combo. 

See you all down there.

CrossFit workouts for the week of Jan 6 2014

Welcome back from the Christmas break. Here is your week folks. Remember, no cherry picking workouts. I wan't to see a full gym with all of you giving it 100%:

4 week strength focus: back squat and deadlift, both at a heavy 5 reps. Each session should be heavier than the last

6 week skill focus: handstand ability

Monday

Back squat to heavy 5

15 minute AMRAP:

5 pull ups

10 push ups

15 squats

Tuesday

Deadlift to heavy 5

5 rounds of:

10 KB swings

10 KB goblet squats

10 KB SDHP (Sumo Deadlift High Pull)

Wednesday

No strength

400m run

5-4-3-2-1

Wall walks

Deadlift

800 m run

20-15-10

Burpees

Toes to Bar

400m run

Thursday

Back squat to heavy 5

12 min AMRAP:

4 Thrusters

6 Box jumps

15 DU's (double unders) or 30 singles

Saturday

No strength

Partner WOD or team WOD

Compound Movement

In exercise, there are essentially two kinds of movements: compound and isolation. Each movement has it’s pros and cons, but for a highly effective workout that best simulates the demands of the real world, compound movements are your best friend. A compound movement is any movement that involves more than one major muscle group at a time. Think of a squat. You’re mostly using your quadriceps, but you’re also using your core for stability, your hamstrings, your back, etc. The same can be said for the majority of the movements in CrossFit: cleans, snatches, jerks, thrusters, pull-ups…these are all compound movements. 

So why are they good for you? Compound movements simulate real life. They also burn more calories, improve coordination and balance, decrease the risk of injury, improve joint stability, and give you a better workout in less time. There is a time and a place for isolation movements, but if you had to choose between the two, compound wins any day. So be 'Combat Ready', and get working on your compound movements. 

Drew Hammond knocking out a 200k Deadlift: