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Introducing Our Spitfire Physio – Sam The ‘Movement Mechanic’

❇️ Team Spitfire are very excited to announce that Sam Gibbons Movement Mechanic – Sports Physiotherapy is joining the Team as our first resident full time Physiotherapist!!

❇️ With a Masters Degree in Sports Rehabilitation Sam has extensive knowledge in neuromuscular rehabilitation, for both sport and non-sporting injuries. Having worked on a sports medical team in Football, with Professional Boxers, Powerlifters, Crossfit Athletes, Sniper unit Military Personnel, National Level Snowboarders and Brazilian Jiu-jitsu Athletes, Sam has a proven track record of returning athletes to high level sport. Sam is also the only qualified DNS – ET (Dynamic Neuromuscular Stabilisation – Exercise Trainer) in the area, which means he can provide highly specific injury rehabilitation. After working in an NHS clinic of a hospital he also has the skill set necessary to guide anyone back to their job / hobbies regardless of their age or ability.

❇️ To book in to see Sam simply head over to:

💻 Booking Service
📧 movementmechanicuk@gmail.com
☎️ 07535 149570

MOVEMENT MECHANIC
Sam Gibbons MSc BSc (Hons) GSR DNS-ET
Physiotherapy & Injury Specialist

#physio #physiotherapist #crossfitspitfire #teamspitfire #norwich #sportsrehabilitation

Programming for the Week Commencing‪ 15th July‬

Monday:

A.

Strength

5 X 4 Front Squat @75-80%

B.

Conditioning

15 AMRAP

In Pairs

42-30-18
Thrusters @60/40kg
Pull Ups
In Remaining time ME Burpees Over Bar

Tuesday:

CF Barbell – Power Clean

A.

Build to a Heavy Double

B.

3 X 2 @90% of A

C.

Conditioning

3 Rounds For Time:
400m Run*
15 X Power Clean @60/40kg

Time Cap: 15 Mins

Coaches Notes: *Scale to 1km Bike

———

Crossfit Endurance – Heart Rate Chipper

27 X STOH @25/35kg
27 X Front Squats
60 Seconds Over Bar Burpees
*Rest to 65%

21 X STOH @30/42.5kg
21 X Front Squats
60 Seconds Over Bar Burpees
*Rest to 67%

15 X STOH @35/47.5kg
15 X Front Squats
60 Seconds Over Bar Burpees
*Rest to 70%

9 X STOH @40/55kg
9 X Front Squats
60 Seconds Over Bar Burpees

———

Wednesday:

Conditioning

A.

10 AMRAP
16 X Sit Ups / GHD
8 X Cal Bike / Ski
8 X Alt Pistol

Rest 3 Mins

B.

10 AMRAP
16 X KB Swings @24/16kg
8 X Cal Row
8 X HSPU / Z-Press

Rest 3 Mins

C.

10 AMRAP
16 X Burpees
64 X DUs
8 X C2B / Pull Up / Ring Row

Thursday:

A.

Strength

5 X 5 Strict Press @70%

B.

Conditioning

‘D.T’


For Time:

5 Rounds For Time:

12 X Deadlift @70/47.5kg
9 X Hang Power Clean @70/47.5kg
6 X Push Jerk @70/47.5kg

Friday:

A.

16 EMOM
1 – 8 X DB Bench Press
2 – 12 X DB Bent Over Row
3 – Max Strict T2B* / Toes to KB*
4 – Rest

B.

5 Rounds For Time:
21 X DUs
15 X V-Up / Tuck Crunch / Sit-Up
9 X Ring Dip / HR Push Up

Coach Notes:
*Toes to Kettle Bell

*Strict T2B Progressions

Saturday:

Team WOD

In Pairs⁣ For Time:

100/80/60/40/20 Calories
90/70/50/30/10 DB Walking Lunges @22.5/15kg

*Every 3 Mins 1 Round of Synchro Cindy⁣
5 X Synchro Pull ups⁣ / Ring Row
10 X Synchro Press ups⁣
15 X Synchro Air Squats⁣

Time Cap: 45 Mins

Gymnastics:

Pull Up Strength and Skill & Double Under Skill

———

Crossfit Endurance – Endurance Challenge

🐘The Elephant🐘

Male Elephant: 3500kg (Male RX)
Female Elephant: 2700kg (Female RX)
Baby Elephant (12 months): 1500kg (Scaled)

Let’s lift an Elephant!

The Rules:

1. We will be aiming to lift our chosen elephant weight from ground to overhead, combining an X number of reps, as fast as we can of course🐘😬

2. You can pick (only!) one of the below:

(Weighted) Barbell
Wall Ball
Dumbell(s)
Plate
Kettlebell

3. Start repping!

NB. You can only pick one piece of equipment for this workout! Do you want to do 450 wall balls or 70 clean & jerks? It’s up to you!💥🐘💥

———

Sunday:

Hero WOD ‘Evans’

This British Hero WOD is dedicated to Marine Tony Evans, 42 Commando RM, who died in an explosion in Afghanistan on 27/11/2008, at the age of 20.

For Time:

100 X Push-Ups
100 X Kettlebell Swings @24/16kg
100 X Toes-to-Bar
100ft Rope Climbs (accumulate over multiple ascents)

Coaches Notes: For the Rope Climb, accumulate 100ft total. If you are climbing a 15ft rope, 17 ascents are required.

Scale as needed by partitioning the workout into 10 Rounds of 10 Reps plus 1-3 Rope Climbs per round (stop Climbs once all 17 are completed).

Programming for the Week Commencing 8th July

Monday:

Conditioning / Active Recovery

For Time In Pairs:

Buy In:
60 X Calories

10 Rounds Each (You Go I Go):

30 X DUs
20 X Russian Twists @20/15kg
10 X Burpees

Buy Out:
60 X Calories

Time Cap: 40 Mins

After Class Extra:

4 Sets:

45-60sec Pull Up Hold At Top*
Rest as much as needed
(*Use Box to mount Bar as required)

Tuesday:

Barbell

A.

Snatch Pull Under Warmup

B.

10 E2MOM

1 X Snatch + 1 X Hang Snatch @80%

C.

10 EMOM

1 Snatch @80-85%

D. 

Strength

5 X 3 Snatch Pull @100-105%

———

Crossfit Endurance – Speed Intervals

5 X 4 Minutes On // 3 Minutes Off

400m Run
16 X Wall Balls
16 X DB Snatch
Max Cal Row/Bike/Ski in Remaining Time

As always, we’re aiming for consistent scores on each round!

———

Wednesday:

A.

Strength

5 X 5 Bench Press @75/80%

B.

Conditioning

5 Rounds For Time:

6 X R Arm KB Snatch @32/24kg
6 X Box Jump @24/20”
6 X L Arm KB Snatch @32/24kg
6 X Box Jump @24/20”
6 X Bar Muscle Up

Score = Time

Coaches Notes:
Today the coaching emphasis is on KB Snatch, if you already have an efficient BMU you may Rx, otherwise Scale to 6 X Strict PU + 6 X HR Push Up

After Class Extra:

30s Handstand Hold (Wall Facing)
30s Rest
45s Handstand Hold
45s Rest
60s Handstand Hold (Wall Facing)
60s Rest
ME Handstand Hold

Thursday:

A.

Skill – Rope Climb

B.

Conditioning

25 EMOM

1- 1 X Legless / 2 X Rope Climb / 3 X Scaled
2- 20s Hollow Body Hold
3- 12/8 X HR Push Up
4- 16 X Sit Up / GHD
5- 30 X DUs / DU Practice

Friday:

A.

Strength – Box Squat

20 mins to Build to a Heavy 10

B.

Conditioning – 5 Rounds

24 X Kettlebell Front Rack Lunge @24/16
12 X Toes to Bar
6 X D-Ball Over Shoulder
200m Run
Rest 30s

Time Cap: 20 Mins

After Class Extra:

3-4 Sets:
10 X DB Bicep Curl
10 X Single Arm Bent Over Row/arm
Rest as needed

Saturday

In Teams of 3:

15 AMRAP
20 X Strict Pull Up
20 X Russian Kettlebell Swing @32/24kg

Deadlift Hold @120/100kg

Rest 5 Mins

15 AMRAP
20 X DB Burpees @22.5/15kg
20 X DB Clusters
20 X Slam Ball @30/20lb

Plate Overhead Hold @20/15kg

*Partner 1+2 work through the AMRAP
**Partner 3 holds whilst the other work. IF the bar/plate is put down you ALL have to stop working!
***Rotate as needed.

Strongman Saturday!! 🚜🚚🚂💪🏽

———

Crossfit Endurance – Base & Strength Endurance

Every 3 Minutes for 30 Minutes

400m Run / Row / Ski or 800m Bike
3 X GTOH @80%

Mix up the run/row/bike/ski🏃🏼‍♀️🚣‍♂️🚴🏻‍♂️⛷

*This will be a tough challenge! You should be getting roughly 30 seconds of rest on each round. We will adjust the distance if needed👌

———

Sunday:

Hero Workout ‘Luce’

Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Miss., died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.

3 RFT:

1000m Run
10 X Muscle Ups
100 X Air Squats
*Wearing a weight vest 10/7kg

Programming for the Week Commencing‪ 1st July‬

Monday:

A.

Strength / Skill

16 EMOM

 1 – 1 X Legless Rope Climb / Rope Climb / 2 X Seated Climb
 2 – Accumulate 15-30s Ring Support Hold / Ring Plank Hold / 30s Plank Hold
 3 – 10m Handstand Walk / 5-10 Free Standing HS Kick Ups (w/hold) / 3 X Wall Walks
 4 – Rest

B.

Conditioning

12 Min AMRAP

3 X Devils Press @22.5/15kg
6 X DB Front Rack Lunge
9 X Pull Up
12 X Press Up

Tuesday:

A.

Strength

4 X 8 Deadlift @31X1 (Tempo)

Coach Notes:
Focus on the tempo on the deadlift and not bouncing the bar on the floor, building strength throughout the movement.

B.

10 Rounds For Time:

10 X Alt DB Snatch @25/17.5kg
5 X Burpee Over DB

———
Crossfit Endurance – Suffolk Games Practice😄😈

In Pairs & For Time

Buy in:
200 Cal Row/Ski/Bike

Into:
50 X Over Yoke D-Ball Cleans @le heavy
50 X Sandbag Box Step Overs @le heavy
50 X Shuttle Runs*

*Partner A runs whilst partner B holds a plate overhead.

Time Cap: 35 Minutes
———

Wednesday:

Conditioning

30 Min AMRAP in 3’s

21-18-15-12-9-6-3
Wall Balls @15/9kg
KB Swings @32/24kg
Med Ball Sit Ups

*Follow the leader style, ALL 3 people start on different stations, rotate and complete 21 reps of each movement each before progressing through 18’s-15’s….etc

**Max Cals Bike / Row / Ski after completed, in remaining time.

Thursday:

A.

Strength

10 Sets
1 X Power Clean + 1 X Hang Squat Clean @65-70%

B.

Conditioning

10 Rounds in Pairs (YGIG)
12 X Cal Row / Ski
12 X Single Arm KB Thrusters @24/16kg (6 Each Arm)

P1 does Rd 1, P2 does Rd 2 etc

Friday:

A.

Strength

5 X 4 Back Squat @75%

B.

Conditioning

Every 3 Mins

5 Rounds
5 X Heavy D-Ball / Sandbag Over Shoulder
10 X DB Box Step Overs

Saturday:

Today most of the Gym will be at The Suffolk Games!! Therefore there will be Open Gym with suggested programming hosted by Amy Williams from 0900-1300!

Good luck to ALL OF OUR TEAMS at the comp!! 💙

Open Gym Team WOD Chipper

In Pairs For Time:

2000m Row / 5000m Bike
50 X Synchro Med Ball Partner Sit-Up
100 X Wall Ball @9/6kg
30 X Pull Up / Jumping Negative / Ring Row
100 X Wall Ball
50 X Synchro Med Ball Partner Sit-Up
100 X Wall Ball
2000m Row / 5000m Bike

*Share all reps and movements as you please!

Sunday:

Hero WOD Partner ‘Helton’

3 Rounds for Time:
800m Run
30 X DB Squat Cleans (2 x 22.5/15kg)
30 X Synchro Burpees

*Run together, Share the Cleans, Burpees are synchro

Programming for the Week Commencing‪ 24th June‬

Monday:

A.

Skill

Handstand Walking Technique / Progressions

B.

Conditioning:

16 EMOM
1- 16 X Wall Balls @15/9kg
2- 16 X Box Jumps 24/20″
3- 16 X Russian KB Swings @24/16kg
4- 10m Handstand Walk / 20m Bear Crawl

Tuesday:

A.

Strength

Squat Clean Cycling Warmup

B.

Conditioning

#paytheman

E2MOM
Row / Ski 250m / Bike 600m
Remaining time Squat Clean @60/40kg
Aim is to get 75 X Squat Clean

Coaches Notes: Scale Distance to Max 1 Min and Power Clean as needed.

Time Cap: 30 Mins

Wednesday:

Hero WOD ‘Wood’

Australian Government Department of Defence

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David.

5 Rounds For Time:

400m Run
10 X Burpee Box Jump
10 X Sumo Deadlift High-pull @42.5/30kg
10 X Thruster @42.5/30kg
1 Min Rest

Time Cap: 30 Min

After Class Extra:

3 Sets:

45s Handstand Hold
45s Rest
30s Hollow Rock
30s Rest

Thursday:

Barbell

A.

20 Mins to Work up to a Heavy Single Snatch

B.

8 EMOM
1 Rep @80% of above

C.

8 EMOM @50-60%
1 X Snatch
1 X Hang Snatch
1 X OH Squat

After Class Extra:

5 Rounds For Time:
10 X Cal Bike
10 X Air Squats
10 X Push Up

Friday:

A.

Strength

5 X 5 Push Press @70%

B.

Conditioning

20 EMOM
1 – 16 X Down Ups
2 – 16/12 Calorie Row
3 – 16 X T2B / V-Up / Med Ball Sit-Up
4 – 12/10 X Calorie Assault Bike

Saturday:

Conditioning

30 Min Running Clock – In Pairs:

0:00-10:00
You Go I Go
6 x 300m Run (3 Each)

10:00-20:00
You Go I Go
6 Rounds of 10 X Cal Row / Ski + 20 X Wall Ball @9/6kg (3 whole rounds each)

20:00 – Finish
AMRAP 21-15-9
Synchro Plate GTOH @20/15kg
Synchro Burpee

Gymnastics:

Handstand Push Up

Sunday:

Hero WOD ‘Murph’

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

For Time:

1 Mile Run
100 X Pull Up
200 X Push Up
300 X Air Squat
1 Mile Run

Rx: Wear a 10/7kg Vest
Scale: Partition Pull Up, Push Up and Air Squat to 10 or 20 Rounds in between Runs.