Speed Kills!!

Hi all,

Tonight we welcomed new face David, who was joined on this chilly evening my resident Mark.

Tonight the guys went through intensive coaching on the bodyweight squat, KB swing and the KB squat.
Both guys were technically magnificent and picked up on the coaching points fairly quickly.

Next the guys learned how to accelerate out of the blocks, the technique required and the body position required throughout. This led us into  a 10 yard and 40 yard timed sprints.

10 yard sprint times were:

David: 2.07 seconds
Mark: 2.03 seconds
Blaine: 1.60 seconds

40 yard sprint times where:

David: 5.65 seconds

Mark: 6.00 seconds

Blaine: 5.25 seconds

This was followed by a 10 yard, 20kg prowler push, with the aim to increase sprint time through power development. Times were:

David: 3.28 seconds

Mark: 3.65 seconds

Blaine: 3.29 seconds

With this in mind we did the following workout:

10 yard 20kg prowler sprint

10 yard sprint

10 rounds with one minute rest between.

Each of the guys performed really well, and there is a lot of room for development that we must strive for guys.

Without feeling to fatigued the guys took on this kettlebell finisher. This finisher was developed to practise the before learned skills.

10 KB swings

10 KB goblet squats

5 rounds for time

David: 4 minutes 34 seconds

Mark: 9 minutes 4 seconds

Blaine: 2 minutes 27 seconds

Brilliant effort all around guys. Next workout will all be different and we hope to see you again!

Sorry all

Hi all,

Due to an altercation I had to fly back to Ireland for the week.

All that aside, sessions will begin tomorrow 31st of Janurary again.

Whether you want to lose fat, increase strength, increase speed, increase agility, increase endurance, increase aerobic fitness, then come down and train.

Let me know if you are interested. Tomorrow's session should be fun.

Blaine
07917698552

Double Kettlebell Burner

Hi all,

Just came home from work and fancied a quick burner, so after a warm up I set aside two 16kg kettlebells and did the following.

5 double swings
5 double snatches
5 double overhead squats
5 rounds

4mins 50secs

TRX core circuit.

Conditioning is steadily increasing. Overhead squats really addressed my shoulder issue, which may help in the long run.

Anyone interested in a group/individual session to learn more about kettlebells, do not hesitate to contact me.

Thanks
Blaine

First Prowler Flu Victim

Hi all,

Today's session has just finished, and I can confirm that it was a cracker!! Marc, Mark and Pete joined us again for this epic encounter. 44 Osborne Avenue is ruling the roost at the moment. Today's session included:

A detailed warm up emphasising hip flexor and glute movements.

40m prowler push x 2
40m prowler push 20kg x 2
40m prowler push 40kg x 2
40m prowler push 60kg x 2

40m sled pull 20kg x 1 

40m sled pull 40kg x 1 

40m sled pull 60kg x 1

40m sled drag 20kg x 1 

40m sled drag 40kg x 1 

40m sled drag 60kg x 1 

Cool Down.

Magnificent work lads. Towards the weekend we will go into a few kettlebell techniques and workouts!!

Well Done

Blaine

House mates Humbled

Hi all,

Today a few fellow house mates attended. Marc and Mark completed the mains of the session and Pete nibbled at a push of the prowler. Today the session consisted of:

Teaching of the kettlebell swing
The "Back Yard Brígh Prowler Challenge"
Prowler drags, pulls and pushes

Well done guys you all did very very well, and the will to perform is there!!

Times on the "Back Yard Brígh Prowler Challenge" were:

Mark: 1:57min
Peter: 51secs
Blaine: 47secs

Well done to all, hope to see you again through the week!

What is "the prowler"?

Quite a frequent question asked.

Here is Joe Defranco of "Defranco's gym" in Jersey, USA, going into great detail.

http://www.t-nation.com/free_online_article/most_recent/defranco_prowler_training

Excellent article. Cheers Joe.

Blaine

Prowler Flu

Hi all,

The prowler has been broken in. I have just tested the apparatus, and I am fully feeling the effects. I can honestly say it was awesome to meet the prowler again. After a quick warm up a session included:

40m prowler sprint x 6 @ 30kg - 1 minute rest intervals
40m prowler sprint x 6 @ 40kg - 1 minute rest intervals
30m prowler sprint x 6 @ 50kg - 1 minute rest intervals
30m prowler sprint x 6 @ 60kg - 1 minute rest intervals

I didn't realise the slight incline/decline in my back lane. it adds to the excitement.

Hopefully the first official session will take place on Wednesday as I am off work. Recruiting participants as we speak. Get yourself down and bring some friends.

Call me on 07917698552 for details.

Blaine

Ready to Begin

Prowler - check.
Weights - check
TRX - check
Kettlebells - check

For the minute guys we are ready to rock. So lets rock in style.

The first session is hopefully due to commence tomorrow Sunday the 15th at 7pm. I hope to see you all there.

Make sure to bring some waterproof clothing as we cannot predict the weather!!

Blaine

Equipment Collaboration and Potential Beginnings

Hi again all,

Sessions will be commencing as soon as next week. As we speak I have just arrived at home after a horrific journey from Cramlington with the Prowler. Thanks to our friend Rob Tims, who trains with us at Crossfit Tyneside in Benton, for helping me transport this monster piece of machinery, and to our good friend Jordan Wallace, owner of Crossfit Tyneside (http://www.efitnesstyneside.com/) for his part.. Thankfully after a struggle we landed here in Jesmond safely. Thanks also to our good friend Benjamin Walker for a loan of the prowler, and hopefully he will be making an appearance with us very soon.

Also due to arrive are two 16kg Kettlebells, a TRX system and some second hand iron/bumpers (Budgeting). These should be with us by the end of the weekend, and I hope to begin sessions at the start of the week. This will obviously be dependant on the day job, the coffee wont make itself! I hope to see many new faces. Bring friends or family along, all are welcome. I will be in touch over the weekend to discuss a date and time for the first session. Speak soon.

Blaine

The Name

I think I may explain the new name guys. There may be a few questions on this topic running through your minds.

Well essentially I will be running sessions from my garage and surrounding yard land "back yard".

"Brígh" is from the Gaelic language meaning force or strength. All fits in quite well really, with a little alliteration also.. Hence back yard strength training "ish" meaning.

Blaine

A new beginning

Hi all,

Life has been pretty stagnant for the past while, so i have finally decided to get my ass in gear and get started.

Attaining equipment is well under way (funds permitting) and hopefully will be ready to start in 2-3 weeks time. 

Aiming for two sessions per week, or more if people are interested. These sessions will consist of general conditioning routines with use of the prowler, kettlebells, and TRX equipment which will be complimented with some bodyweight work. Speed conditioning sessions or any other training you may desire can be included also.

I hope to get back to you guys soon regarding starting times. I'l be in touch.

Blaine.