Blog

11.04.18

Conditioning

300m row as fast as possible.

Rest 60 seconds. 6 sets.

200m ski as fast as possible.

Rest 60 seconds. 6 sets.

10 floors on stairmaster as fast as possible.

Rest 60 seconds. 3 sets.

15 calories on the assault bike as fast as possible.

Rest 60 seconds. 4 sets.

Fitlife are hiring!

Fitlife are hiring!!

Who are we?

We are a gym in Haddenham, Buckinghamshire operating with 500 members. We deliver high quality classes, personal training and a functional gym area. We pride ourselves on our community, friendly feel – bridging a gap between an accessible yet current and cool fitness brand. We have a range of members from teenagers to elderly. Our staff are one of the most important aspects of our business – an extremely high level of customer service is vital to our business and our members are constantly complimenting us for this aspect. We also pride ourselves on being a great place to work, with an extremely friendly team, a fun environment with Fitness as a common interest. We don’t expect everyone to be ‘fitness fanatics’ but we do expect anyone applying for the role to have a general interest in health and the fitness industry.

What is the role?

We are looking for a new full-time front of house staff member. The role is predominantly customer service based and so a desire to work within a public customer role, delivering high standards is vital. The role will include; membership sales, member interaction, general enquiries, organisation within the business, making shakes in our shake bar, general cleanliness to name a few…the right candidate will need to be a confident outgoing person and able to deliver a high standard of customer service and have the ability to work well within a team. We are a small team and value our staff highly, as a result it is very important we find the right person to suit the role.

What are the hours and pay?

As we are a gym open long hours we operate shift work. There is some flexibility in the weekday shifts for the right candidate. One Saturday a month is off working the Monday instead.

Monday OFF

Tuesday 1.30pm-9.30pm

Wednesday 6.15am-1.30pm

Thursday 1.30pm-9.30pm

Friday 6.15am – 12.00pm

Saturday 7.30am – 5.00pm

Information regarding pay and contractual information will be discussed at interview.

If you are interested in the role please send any questions/queries/CVS to Jessica@fitlife.co.uk or give us a call for information on 01844292772. All applications need to be in by May 20th with a start date of July 3rd.

10.04.18

Strength

EMOM

  1. 5 x dead lift @ 60-70%
  2. 5 x pull ups/ring rows
  3. 5 x box jumps at max height

5 rounds

10 minute AMRAP

5 x DB clean and press each side

8 x TTB/hanging knee raise

15 x KB swing

 

Finisher

21-15-9 reps of

DB thruster

burpees

09.04.18

Strength

50 x bench press @ body weight

Every time you break do 5 pull ups

100 x walking lunges with dumbbells to equal 1/2 body weight

Every time you break do 5 burpee box jumps

 

Finisher

10 cal assault bike + 2 lengths of prowler push

rest 90 seconds

5 rounds

06.04.18

Strength

12 x Deadlifts

9 x cleans

6 x shoulder to overhead

Perform 5 rounds as quickly as possible.

05.04.18

Strength

50 reps of dead lifts @ body weight in as few sets as possible

Rest for 2 minutes every time you let go of the bar

Accessory

1000m ski for time

Rest 3 minutes

1000m run for time

Rest 3 minutes

1000m row for time

Rest 3 minutes

2000m bike for time

 

04.04.18

Strength

Max overhand pull ups

Max dipping bar dips

Rest 2 minutes

Max ring pull ups

Max ring dips

Rest 2 minutes

2 rounds

Accessory

In 3 minutes complete as many rounds as possible of

  1. 1 rope climb + 7 press ups
  2. 2 pull ups + 6 hanging knee raises
  3. 3 handstand press ups/decline press ups + 4 ring rows

Rest 2 minutes between each AMRAP

 

Finisher

Accumulate a 3 minute plank is as few sets as possible

03.04.18

Strength

at 60% of 1 rep max back squat

box squat x 9

rest 1 minute

Back squat x 6

rest 1 minute

Front squat x 3

Rest 1 minute

3 rounds.

 

Bench press x 5 @ 70%

Pull ups x 5

Rest 90 seconds. 5 rounds.

 

Bicep curl x 10

Tricep extension x 10

Rest 1 minute. 4 rounds.

Flow for Hip Flexors

Hip Flexor Stretches

Last month we worked on lengthening the hamstrings, this month we will look at another group of major hip muscles – the hip flexors.

There are quite a few muscles that fall in to ‘hip flexor’ camp – psoas being one of the major ones. Together the hip flexors contract to pull the thigh and torso toward each other, so they get used a lot in the gym – squats, deadlifts, sit ups, to name a few. They can also get locked short + tight if we spend a lot of time during the day sitting. Like the hamstrings if the hip flexors get chronically tight they can begin to affect our pelvis, lower back and posture. Because of this its a good idea to build a couple of stretches in to your workout, here’s a few to get you started:

1. Passive Hip Flexor Release

This one’s a nice passive stretch so can be held for a little longer. It also requires props so a good one to practise at home.

 

  •  

    Elevate the hips (about 2-4 inches) by placing a support under the bum. I’m using a yoga brick but a couple of thick books will do.

  • Draw the right knee in to the chest and extend out through the left leg.
  • You should feel a gentle stretch the front of the left hip.
  • Hold for a couple of minutes and repeat on the other side.

2. Kneeling Lunge

Tight hip flexors can pull the pelvis forward so lifting through the front of the hips will help bring the pelvis back to neutral and give you a deeper stretch in this pose:

 

  • Bring the right foot between the hand’s, stacking the knee over the ankle.
  • Bring the hands to the hips and lift up on the hip points (the bony bits on the front of the pelvis.)
  • For a slightly deeper turn the toes under on the left foot and push down through the ball of the foot.
  • You can also add a shoulder opener by interlacing the fingers behind the back.
  • Hold for 6-8 breaths and repeat on the left side.

 

3. Reclined Hip Flexor + Quads 

This last stretch will target the hip flexors + quads. If you can’t hold the foot, loop a belt around the foot and hold that instead:

 

  • Lying on your front, legs hip width apart.
  • Lengthen the lower back by drawing the tailbone towards the heels.
  • Bend the right knee and holding the outside of the foot draw your heel to your bum.
  • Keep both of the hip points on the mat.
  • Hold for 6-8 breaths before repeating on the side.

 

Easter WOD

Set a timer for 5 minutes.

Complete –

50 x squats

50 x sit ups

50 x press ups

50 x lunges

50 x v-ups (25 each side)

50 x mountain climbers (50 each leg)

50 x squat jumps

50 x squat thrusts

50 x jumping jacks

50 x burpees

 

At the end of the 5 minutes. Remember where you got to… e.g completes 10 of the 50 lunges.

Rest for 2 minutes.

When the next 5 minute block starts continue from where you finished the first 5 minutes… e.g on the 11th lunge of 50.

The workout stops when you finish all 500 reps.