CJS Fitness: Effective Strength and Conditioning

But Seriously, Who Wants To Be A Millionaire?

2011-11-28T03:00:00.000-08:00

By Coach Cj SwabyIs it the million you want? or the life it affords? If you could acquire the lifestyle without the money, would you still want the cash?Or let me put the question in a different way. Do you love money for money's sake? or what you perceive money can give you? If you had millions locked in assests that you couldn't touch or utilise, would that be acceptable to you?So where am I

FITNESS GURUS & MEETING SCOTT SONNON

2011-11-21T07:55:00.000-08:00

by Sabina Skala There seem to be a trend, developed over the last years - a trend of guruship/expertship or role models. This is especially noticeable in the fitness/wellness industry. No, not only as some may believe in the circles of spiritual yoga (btw - I have nothing against yoga, quite opposite), but the trend is also and probably even more noticeable in hard core, intense training

Why Negative Thinking Works

2011-11-18T06:36:00.000-08:00

By Coach Cj SwabyThe fighter approached me. With less than 6 weeks to go before the championships, their injury showed no sign of letting up. It looked like their dream was slipping away from their grasp. Everything they had hoped for, everything they had sweated and sacrificed for, would be for nothing.They knew they should think positively, they understood that. But that's not how they felt

Full Throttle Fitness WOW # 6

2011-10-29T15:16:00.000-07:00

By Coach Cj SwabyThis was a beast of a session. The electric atmosphere lit up the room with expecation. It would have been rude of us not to deliver. Without hesitation, we duly obliged. Full Throttle Fitness WOW # 6 (Workout oF The Week)W/up: joint Mobility & Dynamic MovmementMain SessionA1)Protocol45 seconds work : 15 seconds rest x 7 stations = 1 BlockComplete 3 blocks. Rest 90 seconds

FULL THROTTLE FITNESS WOW #5 + link to class video!

2011-10-20T01:08:00.000-07:00

By Sabina SkalaBalance Performance Physiotherapy on Saturdays afternoon is probably the only place in London where you can meet martial artists of different disciplines, kettlebell lifters, rugby player(s) and fitness enthusiasts training together. I love it! ;)Here is what we have done: Warm up - joint mobility, animals, etcMain session:6 rounds of 20 sec work 10 sec rest ( rest 1 full minute

Get Your Mind Right: Weight Loss And NLP

2011-10-18T02:08:00.000-07:00

By Coach Cj SwabySo I spent this previous weekend in the midst of some great people, listening to some incredible stories, and witnessing some fantastic transformation. I was on the free NLP course run by Toby and Kate McCartney (well, kind of. Kate wasn't there this weekend). I'm not going to tell you what happened or what I learned, you're just going to have to do the free weekend yourself.

Get The Edge

2011-10-14T01:08:00.000-07:00

By Coach Cj SwabyConstant and Neverending Improvement (C.A.N.I). Those of you that are familliar with Personal Development wizard, Tony Robbins, would have heard him use that phrase time and time again. C.A.N.I is a principle that can be used in all areas of our life simultaneously, not just one aspect. Elevating our standard each day, from our relationships, to our careers and working life, to

Mark of a Champion

2011-10-07T11:11:00.001-07:00

By Coach Cj SwabyWhat difference a week can make. Last week Daniel Agard, part of the Fighter Development Program was giving us an interview ahead of the International London Open IBJJF Championships, a week later Daniel Agard is the Purple Belt Lightweight champion.An outstanding performance, with even more room for growth ahead of the English Open, and the Abu Dhabi Pro Trials. Unfortunately I

Full Throttle Fitness WOW#4

2011-10-06T10:27:00.000-07:00

By Coach Cj SwabyThis weeks session was a killer combo, started by Coach Cj Swaby, and duly topped off by the infamous Coach Sabina Skala. Mixed Circuit Training was the name of the game, and the class grabbed every opportunity to bring their "A Game". Here's how it went down.Full Throttle Fitness WOW#4 (Workout Of The Week)Main SessionWarm up: Joint Mobility & Dynamic MovementA1/Protocol 45

Full Throttle Fitness WOW #3 100 Rep Challenge

2011-10-01T12:55:00.000-07:00

By Coach Cj Swaby"Excellence is an art won by training and habituation. We do not act rightly because we have virtue or excellence, but rather we have those because we have acted rightly." - Aristole The 100 rep Challenge is not a movement, but a way of life. Started by Rannoch Donald of Simple Strength, it has grown a head of steam over the years, being successfully featured at The UK's

Daniel Agard: Heart of A Samurai

2011-09-29T01:35:00.001-07:00

By Coach Cj SwabyAhead of the 2011 International London Open IBJJF Championships at Crystal Palace, I got to grips with what the competition has in store for Daniel Agard, about his training philosophy, his plans going into 2012, and his exciting experience training on the Fighter Development Program (FDP).CS: Daniel, for those who don't know about you, tell them about your BJJ competition

Wild Physique Unleashed : My Journey Into Strength Pt 8

2011-09-24T12:44:00.000-07:00

By Coach Cj Swaby"Despite the difficulties and frustrations of the moment,I still have a dream." - Dr Martin Luther KingMy Journey Into Strength Pt 8: Road To RecoverySo I had strained the flexor muscles in my forearm, plus fractured the small bones in my wirsts in both hands. I had limited range of movement, and that which I did have

Full Throttle Fitness WOW # 2

2011-09-17T13:21:00.000-07:00

By Coach Cj SwabyThe new format to Full Throttle Fitness meant that today's session kicked off with a strength based odd lift. Fresh on the mend from his injury, Coach Cj Swaby decided to jump in on this session, turning up the heat. Here's what went down.Full Throttle Fitness WOW # 2 Warm up: Joint Mobility & Dynamic Body weight MovementSection One: Odd LiftsDouble Kettlebell "Two Hands Any How

The Death Of Spartacus : Blood And Sand

2011-09-12T10:50:00.000-07:00

By Coach Cj SwabyYesterday the sad news surged across the internet and into mainstream media, Andy Whitfield had died. Andy had contracted non Hodgkins Lymphoma in 2010 while filming the hit, Spartacus: Blood and Sand. He appeared in all of the original series, and the network agreed to wait until his health returned to continue the story (filming the prequel in the meantime) but this was not to

Wild Physique Unleashed: My Journey Into Strength Pt 7

2011-09-10T06:25:00.001-07:00

By Coach Cj SwabyStep 7: Mastering InjuryThere is a thin line between mental toughness and stupidity, and at Body Power 2011 I clear crossed the line with wreckless abandonment, destroying any chance I had of competing in The Strength Power Meet 2011, or the British Power Lifting Open. Here's what happened.At the Body Power Expo, central to our space was a rig supplied by Beaver Fit. Similar to

Full Throttle Fitness New Timetable

2011-09-09T14:39:00.001-07:00

Coach Cj SwabySo we've added some new classes to the timetable to give you even more opportunities to come down and get a fantastic workout and have fun. The ultimate Kettlebell Class in London also combines bodyweight exercises and odd objects, sprinkled with a twist of uncertainty as Coach Sabina Skala, and Coach Cj Swaby skillfully craft Full Throttle Fitness. With Kettlebell Classes in Fulham

Full Throttle Saturday WOW #1 (after holiday break)

2011-09-08T08:12:00.000-07:00

By Coach Sabina Skala First FULL THROTTLE session after our holiday break had to be "special" :).This is a very similar session I did with one of our athletes during last week of his pre-MMA fight preparation.So here is what we did:2 rounds of 45sec work 15 sec to change the stationHeavy bag slamBurpeePartner turtle liftSwings outside the kneesFrog HopsRest 1 min inbetween roundsThen2 rounds of

CJS Kettlebells Goes LIVE!

2011-08-31T14:33:00.000-07:00

By Coach Cj Swaby CJS Kettlebells,London is finally now live! The online Kettlebell palace will feature exclusive kettlebell exerices video clips, interviews and articles with leading international Kettlebell experts, details of Kettlebell training workshops, Kettlebell classes in London and in the UK. Plus a great selection of Kettlebell sets, books, and training DVDs.

CJS Kettlebells UK Launch

2011-08-15T09:36:00.000-07:00

By Coach Cj Swaby Sunday 28th August will see the launch of the brand new website CJS Kettlebells. London' s Kettlbell Mecca. The website will cover the best of the best in Kettlebell training. Whether you want to buy Iron Russian Kettlebells, download some DVD's on Kettlebell Training, book on a CJS Kettlebells Training Workshop, or attend a REPS Kettlebell Instructor Course, buy

Strength training for Combat Sports - Q&A with Joel Jamieson

2011-08-04T05:10:00.000-07:00

By Sabina Skala Last year I came across a book - "Ultimate MMA Conditioning" by Joel Jamieson. I read it several times and I still keep coming back to it every week. It does sound like a serious book crush, but I consider "Ultimate MMA Conditioning" to be one of the best books on the subject of conditioning for combat sports that is available on the market at the moment. I also spoke to Joel

WOMEN AND STRENGTH TRAINING

2011-08-02T05:43:00.000-07:00

By Coach Sabina SkalaShould women strength train?A few weeks ago one of the ladies I trained said “I don’t want to be strong”. She is a very attractive size 8 girl, she also happens to be pretty strong. I asked her, what she meant. She repeated that she didn’t want to be strong and she doesn’t like strength training. So That I could understand exactly what she meant, I kept asking more questions.

The Crossfit Legacy: Saturday Seminars

2011-07-29T11:19:00.001-07:00

By Coach Cj SwabySay what you want about Crossfit, it is certainly a force to be reckoned with within the Health & Fitness World. Its easy to slander something you do not fully understand, just because it is different to what you know, or you have only half the information available.Enter Crossfit Bold, and In2 Crossfit Clapham. Tom Bold (Crossfit Bold) and Jack Heneghan (In2 Crossfit Clapham)

Full Throttle Fitness WOW #18

2011-07-28T07:45:00.000-07:00

By Coach Sabina Skala Last Saturday was quite intense. Full Throttle in the morning and afternoon seminar (subject - CrossFit legacy) in Balance, followed by another training session in In2CrossFit Clapham premises (big thanks to Tom Bold of CrossFit Bold and Jack Heneghan of In2CrossFit Clapham for setting up the record straight on what CrossFit stands for). Some of the guys did come to Full

Wild Physique Unleashed : My Journey Into Strength PT 6 (Continued)

2011-07-20T15:17:00.000-07:00

"I just have a fire inside that is not ready to be put out yet, so many things still left to do." - Andy BoltonBy Coach Cj SwabyLast the last entry I spoke about how getting expert advice can raise your game tremendously and shave some serious time off your learning curve. Last week I had the pleasure off interviewing Mike Mahler of Aggressive Strength, this week the man that helped me, and I had

Full Throttle Fitness WOW# 17

2011-07-17T04:02:00.000-07:00

By Coach Cj SwabyThis weeks session was pretty straight forward, but extremely demanding. What was even more demanding was the 100 rep challenge at the end of the session which we ran as a competition to win two weeks free training. Every one gave it their all, but Colin Nwadike cam up trumps with a wining time of 5mins and some odd seconds. Here's how it went down.Full Throttle Fitness WOW#17W/

The Crossfit Legacy

2011-07-13T05:06:00.000-07:00

By Coach Cj SwabyWhat is Crossfit?What Is the science behind it?Is Crossfit a cult?Where does Crossfit succeed where commercial gyms fail you?Want to try Crossfit out for FREE?These questions and more will be answered at the CJS Fitness Saturday Seminar on July 23rd, "The Crossfit Legacy". In the first hour Head Coach Tom Bold (Crossfit Bold), and Jack Hennegan (In2 Crossfit Clapham) will take

Wild Physique Unleashed : My Journey Into Strength PT 6

2011-07-08T11:32:00.000-07:00

By Coach Cj SwabySTEP 6: Get Expert CoachingSo this weeks blog entry is getting expert coaching. In 2011 Along my journey into strength I had the opportunity to coach along side two respected strength coaches. One of them was world record holder Andy Bolton, the other was Mike Mahler. While from completely different back grounds, getting expert advice from a good quality coach is invaluable to

How Wholefoods Supermarket Got It So Wrong

2011-07-06T08:50:00.000-07:00

By Coach Cj SwabySo it's a monday afternoon and I'm in Wholefoods in Clapham junction with Coach Sabina Skala having lunch. Their selling point is that their lunches are great value and made by "real Chefs". Well either their Chef's need an education or some bright spark in their marketing department does, because this time they've got it so terribly terribly wrong."Rasta Pork Loin" WTF?!!!In an

Wild Physique Unleashed : My Journey Into Strength PT 5

2011-07-02T01:01:00.000-07:00

"The quality of your recovery is proportional to the quality of your surrender." - AnonBy Coach Cj SwabyA common mistake we make when engaging in a training program, is that we often spend time finding out the latest and most effective training methods. We will dedicate hours on end, reading article after article,

Wild Physique Unleashed : My Journey Into Strength PT 4

2011-06-24T13:33:00.000-07:00

“When hungry eat your rice, when tired sleep. Fools may laugh at me but wise men will know what I mean.” - Lao Tzu ( Tao Te Ching)By Coach Cj SwabyBefore we begin, let me make one thing clear, I LOVE cake. I’m prone to a bit of cheesecake, Matt and Keris at Fitter London will be the first to testify that I can do some serious damage to a carrot cake or two.

FULL THROTTLE FITNESS WOW #16

2011-06-23T07:20:00.000-07:00

IDAN By Coach Sabina SkalaLast Saturday we had a special guest from Tel Aviv - Idan Vadrario. Idan is one of the first Kettlebell teachers in Israel. He owns a functional training space SNATCH, a place definitely worth checking if you are visiting Tel Aviv. It was a great pleasure to meet him!The training was more

Wild Physique Unleashed : My Journey Into Strength PT 3

2011-06-17T04:37:00.000-07:00

By Coach Cj Swaby“What lies behind us and what lies before, us are tiny matters compared to what lies within us.” - Ralph Waldo EmersonLast entry I talked comprehensively about goal setting. More importantly setting the RIGHT goal for you, plus mapping out your strength training as part of your “process goals”.

Wild Physique Unleashed : My Journey Into Strength PT 2

2011-06-09T13:59:00.000-07:00

By Coach Cj Swaby“Without Strength – and by strength I mean health, vitality, and a general sense of physical wellbeing – life is but a gloomy business” – Eugen Sandow 1911So last entry I spoke about what for me, was an essential first step along my journey into strength and that wasSTEP 1: Do your research If you missed that

Exploding The Myth: Nutrition Uncovered

2011-06-07T08:48:00.001-07:00

By Coach Cj SwabyLast Sunday 29th May we had our Saturday seminar (although it was Sunday). I had contacted Laurent Bannock of Guru Performance to dissect common nutritional myths, and critique two common nutritional practices that seem to have swarmed across the globe like a plague of locusts. Functional Nutrition expert, Laurent Bannock duly complied and delivered thought provoking, evidence

FULL THROTTLE FITNESS WOW # 15

2011-06-07T00:25:00.000-07:00

By Coach Sabina SkalaHere is our Saturdays session - focus - Strength Endurance.Warm up with bearcrawls, sprints, bunny hops etcThen20/15/10/515/20/5/1010/5/20/155/10/15/202x KB Jerk2x KB Floor wiper (double count)Burpee (push up optional)2x KB Snatchlooks like 20 Jerks, 15 wipers, 10 burpees, 5 snatches, etc... until 5 jerks, 10 wipers, 15 burpees, 20 snatchesrest 4 mins then repeat the whole

Wild Physique Unleashed : My Journey Into Strength

2011-06-02T01:34:00.000-07:00

By Coach Cj Swaby“If I had six hours to chop down a tree , I would spend four hours preparing the axe.” – Abraham LincolnQuite a few people have been asking me about the massive gains that I have been continually been making in my weight training recently. I decided to share HOW i’ve managed to consistently go from strength to strength DRUG FREE with NO INJURY and manage to lift over 2.5 times

Sabina Training Blog June the 1st + some extras

2011-06-01T12:37:00.000-07:00

Wednesday the 1st of June (Strength OHS & TGU) + Power Endurance (E)Morning training session with Ash Build up to heavy OHS - 50 kgthen Sabina 5x1 @ 50kgAsh 5x1 @ 50kg - Ash did great on OHS, very very proud of her! Ash OHS - 50kgThen 10 x 250m row, rest 1 min inbetween. Target - Ash all 250m under 1 min (all succeeded), Sabina all 250m under 56 sec, failed 3 good 7 Sabina results: Time + s/m (

Sabina - training log May 27th - May 31st

2011-05-30T06:54:00.000-07:00

May the 27th - Friday - recovery practiceI actually had IWT planned for Friday, however, I didnt have enough sleep a night before. Bearing in mind I did heavy TGU's and then intenese dance practice session in the evening, I needed at least 7 hrs of sleep to recover. I only managed 5 hrs and I felt really bad in the morning. Weak and tired. Sometimes it is better to take a day off training,

Getting Back To Basics

2011-05-28T10:30:00.000-07:00

By Coach Cj SwabyIts amazing what you can find on the internet. Like this video of me and the crew at body power 2011 with Martin Rooney. The video says it all. The take home message is "Sometimes doing things that are very basic - produces amazing results." - Martin Rooney.Martin Rooney, Body Power 2011, Birmingham, UKmartin rooney pressup challenge from mike ashworth on Vimeo.

Full Throttle Fitness WOW # 14

2011-05-28T09:36:00.001-07:00

By Coach Cj SwabyAfter a week or so off, with Body Power 2011 and Martin Rooney workshops out of the way, we were back in full effect. The session was simple, but both physically and mentally demanding. Coach Sabina Skala led the warm up, then Cj Swaby hit the Full Throttle Fitness crew up with something quite tasty. Here's how it went down.Full Throttle Fitness WOW # 14 (Workout of The Week)Warm

Sabina - training log 25th & 26th of May

2011-05-25T08:23:00.000-07:00

Wednesday the 25th of MayThis morning I trained with Ash, she is a great training partner and puts me through my paces if it comes to strength (her nickname is Tighs of steel!)Here is what we did (I have recorded my numbers only, Ash has taken hers home):Warm up (working on feet speed and mobility)4 rounds of 20/20 (20 sec work/20 sec rest) side hops (from block 1 - block2)1. 59 2.57 3.61

Martin Rooney, BAMMA & training log 24th May

2011-05-24T04:24:00.000-07:00

By Sabina SkalaLast week was busy, hence no blog entries from me. I was fortunate to spend the last 6 days with one of the best S&C Coaches in the world - Martin Rooney, meet and dine with the legend - Roger Gracie and train together with top guys from all over the UK - my dear buddy and the best coach in Brighton - Christian Vila, Tom Robertson from Factory Gyms, Jack Lovett from Spartan

Sabina & Leoni - training log Thur 12th of May

2011-05-15T11:03:00.000-07:00

Thursday - Rowing intervalSabina & Leoni 10 x 250m rest 90 sec inbetweentarget sub 56sec per intervalSabina:55.3 @ 2854.4 @ 3154.0 @ 3155.0 @ 29 55.3 @ 2954.8 @ 3054.4 @ 3155.2 @ 3055.1 @ 3154.8 @ 31Leoni:53.6 @ 3155.7 @ 2955.0 @ 3156.1 @ 3158.2 @ 3359.2 @ 3159.5 @ 3259.5 @ 3158. 3 @ 3259.4 @ 31

Sabina - training blog Wednesday 11th of May

2011-05-11T13:45:00.000-07:00

Today was a very hard day. I have been very busy, so busy it was difficult to find time to train. Usually I book my training session times in advance and they are not to be re-scheduled, however today I made a mistake and double booked myself with clients, twice. "I have no time to train" - how often do you hear that from your clients and even your athletes. I would rephrase it - rather than

Full Throttle Fitness WOW # 13 : "Dutty South Session"

2011-05-11T08:48:00.000-07:00

Full Throttle Fitness WOW# 13 "Dutty South Session"By Coach Cj SwabyOk, so it may not be the 13th WOW. I had been slacking on the blog entries and Coach Skala got on my case to sort it out. So apologies to all those missing their weekly dose, but WE'RE BACK!This week, I was heading up the "Dutty South Session". I decided to keep it body weight based. Something to challenging folks aerobically and

Sabina training blog Monday the 9th, Tuesday the 10th

2011-05-10T03:58:00.000-07:00

So, there was a week break in my blog entries. I am ashamed to admit it, but due to my lack of training discipline I am too embarassed to post last weeks training. When I mean discipline, I do not mean missing training sessions, quite the opposite. I am a serial overtrainer and I went off the rails. No day off, 3 sessions a day on several occasions, basically nothing to be proud of. It showed in

Kettlebell Workshop in London June 12th

2011-05-03T02:45:00.000-07:00

Kettlebell Essentials : KB Level 1 WorkshopCJS Fitness has been running Kettlebell Workshops in London and through out the UK and Europe since 2004. All are Kettlebell Trainers are highly qualified and experienced. Our Kettlebell Workshop will give you a solid foundation in the essential Kettlebell exercises. When trained effectively (with correct nutiriton) Kettlebell training will give you

Fat is NOT The Enemy

2011-05-02T11:47:00.001-07:00

There has been a lot of misinformation about fat, and what is needed is quality, accurate information. Laurent Bannock sets the record straight in his informative presentation below. We highly recommend it.FAT is NOT The EnemyLaurent Bannock will be up at Body Power 2011 delivering some awesome workshops and presentations. If you can't get to Body Power 2011, fret not as Laurent Bannock will be

Full Throttle Fitness WOW #12

2011-05-02T05:27:00.001-07:00

Saturdays training session: 5 rounds of 20sec work/10 sec restRest 90 sec in-between roundsPick a light weight - I have used 2x12kg KB's (perform as many reps during 20 sec as possible, if you cant complete minimum of 10 reps it means that either the weigth is too heavy or you are too weak)sprawl2xKB Clean2xKB Jerk (or push press)2xKB Front SquatBurpeeBear crawl (forward and backwards)Then 4 mins

Sabina - training blog Fri 29th April - Sun 1st May + Leoni Munslow - Sundays Strength session

2011-05-01T12:30:00.000-07:00

Training - Sabina Friday - recovery dayEasy jog in the morning on empty approx 30 minsthen evening - dance practiceSaturday - (power/endurance work)Full Throttle (check out the Full Throttle WOW for my Saturday's training session) Sunday Morning on empty - 10 x hill sprintsthen afternoon 1hr dance practice Leoni Munslow - Strength (Sunday session)Leoni sported some serious KICK ASS Scrambles

Sabina - Training Blog 28th April (Sabina & Leoni Munslow)

2011-04-28T08:58:00.000-07:00

Sabina - 8 am30 min easy run on empty.Then afternoon (Sabina & Leoni @ Energie Fitness Club in Fulham)IWT3 rounds of15 x swing @ 16kg KB3 mins row @ >750 mRest 2 mins in-between rounds5 mins intermission after 3rd round.Leoni row1. 687m @ 31s/m 2. 672m @ 33 3. 658m @ 34 s/mSabina row:1. 751 @ 31 2. 730 @ 31 3. 715 @ 32Then3 rounds of15x Goblet squat @ 16kg KB3 mins bear crawl (After first round

Sabina's training blog - April the 27th

2011-04-27T08:15:00.000-07:00

Training at Energie Fitness Club in FulhamMorning (on empty)10x 250m row @ sub 58 sec57.5 @ 3357.1 @ 3257.2 @ 3156.9 @ 3356.9 @3356.8 @ 3357.7 @ 3357.8 @ 3358.5 @ 3358.7 @ 34Failed 2x, which was better than last weeks 5 fails.then "cosmetics" - naff cardio for 15 mins and 100x lunge @ 2x8kgThen (afternoon) - 2.30pmPOWERBuild up to 70% 1RM power clean5x3 @ 45kg (70% 1RM) focus on speedthen Pull up

Sabina training blog - 26th April

2011-04-27T08:05:00.000-07:00

26th April Tuesday - STRENGTHI didn't have much time to train today, however managed to fit 20 mins training. Warm up 3 rounds of 5 x wall squats5 x shoulder dislocate (slow)then Build up to heavy OHS (up to 85% 1RM) then 6 rounds of 3 x OHS @ 45 kgJob done.

Sabina's training blog - Easter training (23rd - 25th April)

2011-04-26T04:15:00.000-07:00

Sabina's Training Blog - Easter time (23rd - 25th April)Saturday the 23rd AprilSome people learn hard way - unfortunately I am one of them. After Friday's session the obvious choice for Saturdays training was - recovery. However, I still decided to participate in our Saturdays group session (Full Throttle). It was CJ's time to lead the session and he included a lot of push ups, static holds,

Training blog - 22nd April (Sabina & Ewan) IronMac's challenge time

2011-04-22T05:39:00.000-07:00

IronMac's challenge for Friday. (For a full description of the challenge check out IronMac Fitness on Facebook)First a word to Andy - Sorry Mac but I had to modify the challenge slightly.No excuses - but unfortunately both me and Ewan have injuries, which we had to work around.The challenge was hmmmm ... interesting. I didn't expect the pull ups to be easy (in the end we both did 120 pull ups in

Training 21st of April (Will, Sabina)

2011-04-22T00:03:00.001-07:00

TRAINING THE 21ST OF APRIL @ Energie Fitness Club in Fulham (WILL - STRENGTH, SABINA - RECOVERY DAY)WillWarm up - joint mobility, wall squats, shoulder dislocates, etcThen - build up to heavy DL (80% 1RM)5x2 @ 152kgThen 12 mins of DL to squat thrust (max number is 12 mins)Total: 50 DL's 50 squat thrustsThen - wrist mobility workSabina (Recovery & dance)7.30 am (on empty stomach)30 mins easy run

Training Blog - Sabina (20th April)

2011-04-20T04:04:00.000-07:00

TRAINING 20TH OF APRIL (SABINA)For the next 6 weeks I will be blogging my training, also training of some of my friends and clients. Some days will be fun, some will probably crush my ego badly ;). So here we go...8am (on empty stomach)10x 250m row @ < 58sec s/m - strokes per minute59.4 @ 31 s/m58.7 @ 3157.9 @ 3258.0 @ 3256.8 @ 3457.9 @ 3257.4 @ 3258.0 @ 3258.0@ 3357.2 @ 34Failed 5x100 lunges @

Full Throttle Fitness WOW #12

2011-04-19T10:08:00.000-07:00

The theme of last weeks workout was "How to become a man". Warm up - Joint mobility etcWorkout:Manmaker ladder 1-10Use 2x KB (weight of your choice - if you are a real man 2x 20kg and/or heavier, if you are Sabina - 2x12kg is just enough).Bear crawl or staircase run (as your rest) in-between roundsThen - CJ's finisher3 rounds of3 mins (aim for max number of sets), rest 90 sec between rounds5 x

Full Throttle Fitness 2011 WOW # 11

2011-04-12T05:44:00.000-07:00

Full Throttle Fitness 2011 WOW# 11 (Workout Of The Week)By Coach Cj SwabyThis week it was pretty simple. Cj Swaby lead the sesison and jumped in the trenches with the crew. Kettlebells were this dish of the day with a tasty little finisher from Coach Sabina Skala. Here's how it went down.....Warm up: Joint MobilityMain SessionA/Double Kettlebell Snatch into Double Kettlebell Jerk x 10 reps (1 rep

Training Day 2.0 At CrossFit Reading

2011-04-09T06:25:00.000-07:00

By Coach Cj SwabySunday 3rd April was Mother's day. It was also another special occassion, Training day 2.0 at Crossfit Reading. Four workshops, four couaches, one venue, one purpose. To deliver high class education to coaches and fitness enthusiasts, so that they could elevate their standard of training. I think we achieved that. Coach Sabina Skala, Andy "Iron Mac" McKenzie and I teamed up with

Full Throttle WOW #10

2011-04-08T05:02:00.001-07:00

We had a very special guest attending the Gull Throttle last Saturday. Mr BJ Rule from Optimal Life Fitness graced us with his presence :). It was great to have him training with us. The session was simple, circuit format. We worked in pairs. Each station consisted of 2 exercises (change with your partner after 1 min) Station 1. Get ups (partner on your back) Change with your partner after 1 min

The Phoenix Project

2011-04-06T03:49:00.000-07:00

Domestic Violence is common. Doesn't mean it's acceptable.The Phoenix Project was set up for women and teenage survivors of domestic violence. The aim is simple; Physical improvement and self empowerment, Jane's wish is that she'd like everyone to have a positive day not focusing on the past but focusing on what we’d all like to achieve for the future. Without Jane Maddern, IKFF Kettlebell Coach,

Full Throttle Fitness 2011 WOW # 9

2011-03-31T10:01:00.000-07:00

This is one of my favourite strength endurance workouts. I did it a while ago and decided to share the experience on Saturday. Due to my reoccurring elbow injury I couldn't train myself (believe me I was gutted) but I thoroughly enjoyed watching the guys pushing through the training ;).Main session:The exercises were:Double KB Jerk Front Squat (KB's rack position)Renegade Row to push upBurpee to

New Warrior Training Body Weight Exercises

2011-03-24T11:12:00.000-07:00

By Coach Cj SwabyWhen Sincere said he would send me over his new bodyweight training DVD to review, I was humbled and amped. I have been following his stuff on line for a while and we've communicated virtually. A coach with integrity, that walks the path, he stands out from all the other BS that permeates the fitness industry at the moment. But enough talk, check out some of the moves on the

Full Throttle Fitness 2011 WOW #8

2011-03-24T10:32:00.000-07:00

Full Throttle Fitness 2011 WOW #8By Coach Cj SwabySince training for the Strength & Power meet I had noticed massive gains in my training, but had also noticed a decline in my endurance capacity. This week I decided to jump in and take part in the session, and raise the bar for all involved. My first request was that EVERYONE uses a step up from their regular Kettlebell. Then I told them what we

Body Matters: Are You Killing Yourself Slowly?

2011-03-13T04:46:00.000-07:00

By Coach Cj SwabyIt was all over the newspapers. The forums and social network sites were buzzing with the story. Claudia Aderotimi, aged 20 had died in a hotel in Philidelphia after being injected with silicone, which entered into her blood stream and killed her. It became apparent her death was the result of "bootleg" cosmetic surgery procedure for "Bottom Augmentation", gone horibbly, horribly

Full Throttle Workout of the week WOW# 7

2011-03-11T03:15:00.000-08:00

By Sabina SkalaLast Saturday was my turn to lead the session. The plan was to do a simple circuit, focus on speed, light weights or body weight only and get as many reps during each min as possible. Every time I think I cannot be surprised by training - it happens. War machine rows and push up rolls station was an absolute killer for all of us. Hats off to al the guys completing the training, it

Mike Mahler Workshop Edinburgh 2011

2011-03-07T09:47:00.000-08:00

By Coach Cj SwabyI had heard a lot about Mike Mahler. If you are into Kettlebells, his name would have not escaped you. Part of the original wave of RKC Instructors to bring the Kettlebell front and centre into the fitness industry, Mike Mahler, a free thinking individual, subsequently struck out and not so much carved (more like hacked) a niche, where he sits triumphantly atop of his domain, "

Full Throttle Fitness 2011 WOW# 6

2011-03-05T02:11:00.000-08:00

Full Throttle Fitness WOW# 6By Coach Cj SwabyFebruary 16th session was a special sesison. It was FREE (yep, free) courtesy of our friends over at Neuro. Our special guest Christian Villa, and Mark Stroud from Brighton Kettlebells were representing to full effect.Coach Cj Swaby headed this session up, and questions were flying about as to what exactly he was on? and if he had stayed up all night

Keeping It Real Sincere: New Warrior Training

2011-02-17T09:31:00.000-08:00

Foreword by Coach Cj SwabyI can't remember when I first met Sincere Hogan. Its been well over a year ago that I became aware of this man's methods, across the seas in the United States. Sincere (aptly named) is known as "The Peoples Coach". This is a man who walks the walk and talks the talk. Doing great works and spreading positivity for the communities that he is involved in, and all that he

Full Throttle Fitness 2011 Workout Of The Week WOW #5

2011-02-15T01:15:00.000-08:00

The lesson taken from Saturdays class (by some...;D) - IF YOU ARE NOT ON TIME, YOU WILL TRAIN WITH HEAVIER WEIGHTS. BEING LATE HAS ITS CONSEQUENCES!Warm up -Joint mobilityWorkout:They havent been done for quite a long time and were a bit missed. MANMAKERS! This time - no racing, focus on form and perfection of the movement .Man Maker ladder10-9-8-7-6-5-4-3-2-1Bearcrawl after each setLooks like 10

Full Throttle Fitness 2011 WOW# 4

2011-02-10T11:30:00.000-08:00

By Coach Cj SwabySo this week it was Cj swaby at the helm. I kept it real simple, but don't confuse that with easy. Far fromit. It was a combination of kettlebell exercises and bodyweight drills to maximum effect. This is how our weekly class in London went down.Full Throttle Fitness 2011 WOW# 4W/up: Joint Mobility & Dynamic MovementMain SecitonExercise MenuDouble Kettlebell Swing x

Full Throttle Fitness 2011 Workout of The Week (W.O.W) #3

2011-02-02T06:58:00.000-08:00

Saturdays workout was dedicated to Jamie B. We all know how much he likes body weight training. I made sure he wasnt disappointed ;D.Warm up (CJ)Joint mobilityWorkout (Sabina)Tabata(partner work)8 x 20 sec work/ 10 sec rest (4 minutes in total per station) 1 min rest inbetween stationsstation 1 - roll and jump over (see video for demo)station 2 - Macpees (modified burpees, see video for the demo

Full Throttle Fitness 2011 WOW#2

2011-01-30T09:50:00.002-08:00

Full Throttle Fitness 2011 (Workout of The Week) WOW#2By Coach Cj SwabyWith Coach Sabina Skala jumping in the mix in this weeks session, it was Cj Swaby’s turn to bring the heat, and that he did. As Coach Skala later commented (inbetween gasping for breath) “That was a deceptively difficult piece!”. I kept the mixed circuit training simple, pre-fatiguing muscle groups and structured it so

Hoop Dreams Part 2: South East U19 Women's Basketball Tournament 2010

2011-01-30T09:40:00.000-08:00

Foreword by Coach Cj SwabyShortly before Christmas 2010 I posted apiece about my nephew’s great achievement in being selected to Coach his College Basketball team in a National tournament. A victim of his own success, my nephew Jak Ryan-Hall was asked to Coach the Women’s team as well, little did he realise the daunting challenge that lay ahead, which he was to meet head on with an indomitable

Developing Mind Power with Peak Mental Performance

2011-01-20T11:07:00.000-08:00

Foreword By Coach Cj SwabyI was first introduced to Eamonn Madden by a friend and fellow martial artist, Colin. Aside from our obvious similar interests, what fascinated me about this man was the focus, and quality of interaction that you experienced with him. Regardless of the subject, you parted feeling energised, and a sense that you had taken something from that conversation that would

Full Throttle Fitness 2011 : WOW# 1

2011-01-17T07:00:00.000-08:00

Full Throttle Fitness 2011: Workout Of The Week #1 By Coach Cj SwabyBACK for the first time! (this year). After a short time off, Coach Skala and I were amped and ready for action. Coach Sabina Skala was at the helm, and I was her wing man. She was holding no punches with this metabolic workout let me tell you. I finished off with an effective timed Kettlebell Snatch and Kettlebell Jerk short

Story of The Molten Rock: Kettlebell Long Cycle World Record Attempt 2011

2011-01-06T08:13:00.000-08:00

My preparation for the Long Cycle kettlebell competition, Zagreb, Croatia, January 8th 2011 By Katarina "The Molten Rock" Helcmanovska, IKFF CKT After the World Championship in Italy on 6th November 2010 (I competed in snatch only) my next competition will be Long Cycle in Zagreb, Croatia on 8th January 2011. For those less familiar with Girevoy Sport (kettlebell sport) Long cycle is clean and

2 Reasons To Give Up Your New Years Resolutions

2011-01-04T03:49:00.000-08:00

Foreword Coach Cj SwabySo its day four of 2011. Hows your new years resolutions holding out? I can't take credit for this post. It came to me via way of newsletter from Brooks Kubrik of Dinosaur Training (the title is mine though). As the year gets out of the starting blocks into a fully fledged sprint, and your New Years resolutions struggle to keep up, here's two reasons to give them up at the

Full Throttle Fitness Workout of the Week WOW #39

2010-12-15T12:34:00.000-08:00

By Coach Sabina SkalaAfter a warm up which consited of joint mobility and different variations of forward or back rolls (including rollin over a person, which was obviously CJ's idea :) ). After quite entertaining start, we moved to the main part of the session.This time we did another 400 reps training. It was a "test drive" before the MIGHTY 400 reps, which will be coming very soon.Here is what

The Beautiful Struggle: Kettlebells & Crohns Disease

2010-12-13T08:12:00.000-08:00

The Beautiful Struggle: Kettlebell & Crohns DiseaseForeword By Coach Cj Swaby I first met Jane Maddern at Body Power 2010. I was heading up part of the Team that represented The International Kettlebell And Fitness Federation, along side RannochDonald, Jonathan Lewis and of course, Steve Cotter.What struck me about Jane was that she was one of the few in the crowd of muscle men and body

Hoop Dreams: U19 South East National Basketball Tournament

2010-12-07T03:01:00.000-08:00

Hoop Dreams: U19 South East National Basketball Tournament 2010Foreword by Coach Cj SwabyA few weeks ago my nephew Jak Ryan-Hall broke his wrist in a Basket ball match. At seventeen years of age and a towering six foot four, Jak’s position on the team is as a ‘Small Forward’. A week later he was asked to adopt a different role, that of Team Coach for Worthing College, when the School’s teacher

Full Throttle Fitness WOW# 38 (Workout Of The Week)

2010-12-06T09:06:00.000-08:00

By Coach Cj SwabyIts been a long while (well, since the summer) that the "j" in CJS Fitness represented at the Full Throttle Fitness Class, but this week school was in session as Physical Education Teacher and Strength Coach, James "The Real Deal" Bower, put the class through their paces. Here's how it went down.Full Throttle Fitness WOW#38Warm up: Joint Mobility & Dynamic MovementSection One:

McKenzie Fit V CJS Fitness

2010-11-29T05:29:00.000-08:00

McKenzie Fit V CJS FitnessMayhem At Thames Cross FitWhen Andy "Iron Mac" McKenzie told us he was coming to London and wanted to play, we couldn't miss this great opportunity, so I called up Jay over at Thames Cross Fit to see if he was up for getting in on the action.Thames Cross Fit is a little gem hidden near West India Quay and Canary Wharf. Its a nice space with all the toys needed to forge

Full Throttle Conditioning WOW # 37

2010-11-26T02:18:00.000-08:00

It took me 3 days to recover after training we did last Saturday. It is hard when you do it, but it doesnt promise that you will need such a long time to shake it off. If you are going to give it a go, please bear in mind - you need to make time for recovery, so I would recommend trying it out a just before your REST day.Here it goes:Warm up -Joint mobilityWork Out - 100 reps of each in totalIt

Full Throttle Fitness WOW# 36

2010-11-17T03:54:00.001-08:00

Full Throttle Fitness WOW# 36 (Workout Of The Week)By Coach Cj SwabyThere are somethings in life that just seem to go well together, Batman and Robin, Bonny & Clyde, Usain Bolt and 100 metres, fish and water, Ben & Jerry's ice cream and a spoon, kettlebells and Steve Cotter, Rannoch Donald and simple strength, 'shell' tracksuits and the 80's; while other things, for their own good, should be

Full Throttle Fitness Workout of the Week WOW #35

2010-11-10T08:48:00.000-08:00

Last Saturday's session surprised me greatly. It was supposed to be a decent power endurance session, demanding on the day, but everyone should have been ready to train on Monday (providing Sunday was a recovery day). Sunday felt good and I had a strength session scheduled for Monday. And... the Saturday's training caught up on me, Mondays training had to be changed to recovery airdyne ride. I

Colette Morrow V CJS Fitness

2010-10-26T05:03:00.000-07:00

Coach Cj SwabyIt was the 26th September; a grey, wet Autumn Day. It was the best of times, it was the worst of times it....ok ok I was just playing. I strode purposefully, with ticket in hand to the Tabacco Docks in London for the International London Tattoo Convention.I'm a BIG fan of tattoos, I've been getting inked since fifteen years of age and have about three quarters body coverage. As far

Full Throttle Fitness WOW# 34

2010-10-24T04:03:00.001-07:00

This time it was Coach Cj Sway at the helm, while Coach Sabina Skala was assisting Mark Twight and Rob MacDonald on the First UK Gym Jones First Degree Instructor Certification.Even though he is preparing for the 2011 Strength & Power meet, Coach Cj jumped in the session and mixed it up with the rest of the class. Here's how it went down.Full Throttle Fitness WOW#34Warm up: Joint Mobility/

IKFF CKT Level 1: Earlsfield Boxing Club London, 2010

2010-10-15T02:40:00.000-07:00

By Coach Cj SwabyI had the pleasure of Steve Cotter and the UK IKFF team attending my 2nd home last week. I've been resident at Earlsfield Boxing Club for about 16 years, and will be involved with it in some way for the rest of my life. I love the place, it has given me, and many others so much over the years.Last weekend it was the good fortune of twenty good women and men to have the

WHY I Will Be Giving Blood This Week For The ACLT

2010-10-03T05:31:00.000-07:00

WHY I’ll Be Giving Blood This Week For the ACLTCoach Cj SwabyDonating blood is a very personal affair. I mean you’re giving something OF yourself. Someone you’ve just met penetrates you with a needle, draws your blood. Smiles. Tells you it’s for a noble cause. Patches you up, pats you on your back and sends you on your merry way. Nice.How many of you propositioned your first date (within the

Training Day: Gym Jones FDI 2010 Prep

2010-10-03T04:52:00.001-07:00

Coach Cj SwabyTraining Day was a simple concept evolved from the minds of CJS Fitness. Executed in conjunction with some of the UKs leading Coaches. Four workshops. Four topics. Four Coaches. One purpose. One location. One day.Topics Covered wereSquat Therapy : Master Your Movement For Freakish StrengthCoach Sabina SkalaCalistenics: Utilising Your Bodyweight For Peak PerformanceAndy 'Iron Mac'

RUNNING WITH CHRIS MOON

2010-10-02T01:10:00.000-07:00

Running towards the Hampton Court with Chris and MichaelI am not a long distance endurance athlete - not any more. Actually after 30 miler I did last year, I swore never to run more than 10km in one go. And yet, last Wednesday I ran 25 miles and thoroughly enjoyed it - all thanks to one AMAZING MAN - CHRIS MOON. In aid of Barnardo's (Believe In Children)

Full Throttle WOW - 31

2010-10-01T00:54:00.000-07:00

Last Saturday was interesting. I was tempted to do one of the Gym Jones workouts (louder than 10) for some time. And... I wanted to do it in a race format. When you race against others, the temptation to cheat to win gets really big. The question is - do you really feel like a winner, if you win a race cheating. I didnt watch or check on the guys, as I trained with them. The rules were simple,

GYM JONES - 7 days in Utah

2010-09-24T03:53:00.000-07:00

Rob makes sure Jenny Raff hits the target on the airdyneEvery time I visit Salt Lake City and train at Gym Jones I appreciate more and more every second I can spend there... and I know I will be coming back for more. I was asked a lot of questions about the training there. The common concept is that those Superhumans train there 7 days a week, 100% effort every day, up until they pass out and

Full Throttle Fitness WOW# 30

2010-09-21T12:27:00.000-07:00

Full Throttle Fitness WOW#30 (Workout Of The Week)Reunited after some time apart. Cj Swaby, fresh off Steve Cotter’s CKT 2, and Coach Skala back from Gym Jones in Utah – this was a double impact session designed to test your mettle. Coach Skala led the bodyweight warm up, with Cj Swaby hitting home with a devilish double kettlebell piece. Not one to be out done, Coach Skala hit the lower

IKFF CKT FMD Level 2 Edinburgh 2010

2010-09-18T12:20:00.000-07:00

Coach Cj SwabyI love Edinburgh. It’s a great city. Beautiful, friendly with a rich sense of history. The training on the other hand was brutal, inspiring, challenging, and of an excellent standard.Rannoch Donald of Simple Strength hosted the IKFF CKT 2. I’ve trained with Steve for about four years now, and each time I train with him I learn something new. This is a testament to Steve Cotters

My Mate Dave: 'El Gringo Loco'

2010-09-07T23:29:00.001-07:00

'The reasonable man adapts to his surroundings, the unreasonable man adapts his surroundings to suit him." - George Bernard ShawOrdinary people doing ordinary things. Thats what its about. These 'ordinary every day' people have every reason not to do what they do. But they choose a different path, to go beyond and challenge their comfort zones. To grow a little, inspiring others along the

FULL THROTTLE FITNESS WOW #29

2010-09-06T08:06:00.000-07:00

This time there is no video - Sorry.Sabina couldn't film as she led the session and participated in the training herself. Truly missed CJ was away in Cape Town plotting a new fitness project in South Africa. The whole session was based around kettlebell and body weight drills, which are always FUN.Joint mobility warm upMain session:4 rounds of:1 min of double KB swing to renegade row30 sec

Full Throttle Fitness WOW #28

2010-08-25T00:09:00.001-07:00

So with Coach Cj Swaby at the helm for this one - we kept it nice and simple. After a thorough warm up by Coach Sabina Skala, here's how it went down;Warm up: Joint Mobility & Dynamic MovementMain SessionDouble Kettlebell Jerk x 45 secondsTabata Sprints 20:10 x 8 RoundsRepeat x 3 RoundsThe FinisherMixed Circuit Training 45 seconds per exercise : 15 second rest for change over x 1 round1) Single