New Years Eve Guys!!!

Last day of the year.

Head to the track and push out:
5 * 400m Run
2 Min rest between sets
If you are feeling real good do 8 sets.

Monday 30/12/2013

5 Rounds of:
20m Bear Crawl
10 Burpees
20 Squats

If you have somewhere to work on your HS/HSPU's then do it. You can choose to do an EMOM or just practice doing HS in the backyard.

Sunday 29/12/2013

Rest day, or catch up on one of the workouts you missed.

Saturday 28/12/2013

Beach workout today.

Go to just above knee deep( if the waves are too big this won't work too well)

Wade between 100 and 200m up the beach.
Perform 50 Pushups
Wade back
Perform 50 pushups
Enjoy the rest of the day at the beach.

Friday 27/12/2013

Find an oval somewhere for today's workout.

1 Lap around the oval
Lunge 1 third the length of the oval.
1 Lap around oval
Lunge 2/3rd the length of the oval
1 Lap around the oval
Lunge the full length of the oval
1 Lap around the oval.


Good luck. Let me know on the facebook page for the gym how you did. I would love to hear how it went.

Thursday 26/12/2013

For those of you keen post Christmas Belly I have an easy one for you today.

21/15/9 of:
Burpees
Squats
Situps

If you want more then repeat in reverse 9/15/21.

Christmas Day

If you guys are training today then something might be wrong with you. I will be doing an AMRAP of Custard straight after a 60 minute cap on turkey.

Enjoy your day off!!!

Christmas Eve!!

Get excited guys, Christmas is moments away.

Today's workouts are a little bit of fun mixed with some coordination.
Most of the work is partner work. The 6am crew enjoyed it thoroughly.

Also as I said, at midnight each day I have scheduled workouts to be posted up here on the blog.

Monday 23/12/2013

Well, our second last day before we shut up shop until the 6th of January. As promised I have programmed workouts that can be down either in the backyard, down at the beach or at the local park.
They are scheduled to be released each day at midnight.

Warm up workout on the board.

4 Sets of Strict Pullups, minimum 3.

5 Rounds for time of:
10 Power Cleans (40/25)
10 Front Squats ""
10 Burpees


50 Calories on the airdyne as a finisher.

Friday 20/12/2013

Warm up workout is available for you on the board.

EMOM for 10 minutes:
5 Power Cleans
10 Pushups

Some juicy work to finish the session off as well.

Dress up for the 12 days of Christmas Wod tomorrow!

Thursday 19/12/2013

Rest and Catch up day.

Remember that Saturday's workout is a dress up workout. Stuck for ideas? head to the reject shop!

Wednesday 18/12/2013

A Reminder to dress up for Saturday's class guys.
The workout that we will do will be drawn from a hat. SO who knows what we will be doing.

Today we are re-visiting Open workout 13.1.

17 Minute Cap
40 Burpees to a target 6 inches above your max reach.
30 Snatch (30/20)
30 Burpees
30 Snatch (60/35)
20 Burpees
30 Snatch (75/46)
10 Burpees
Max effort snatches (90/55)


Enjoy

Tuesday 17/12/2013

10000m row for time......Not really. But we do have a lot of work to do today.
Check yesterday's post for this Saturday's workout.
Also I will be programming holiday workouts for you to do at home each day if yo wish to maintain some fitness.


4 * 6 Bench Press

Death By chin-ups

8 Min AMRAP of:
3 P Snatch
3 Clean and Jerk
3 Front Squat
3 Back Squat
3 Shoulder to overhead

Use same weight for all 5 exercises.

Monday 16/12/2013

An awesome turn out for the Christmas party on Saturday. I will be putting photos up on the Facebook page later today.
Also this Saturday we will be doing a dress up Workout. Christmas themed of course. Come as santa, reindeer, a tree, elves, a candy cane or perhaps a gingerbread person (Gender Equality Kelly).
If you come to the 9am we will head to Gymea for breakfast afterwards.


Warm up workout on the board.

5 Sets of weighted walking lunges. Buns of steel guys.

Partition as needed -
50 Ring Rows
50 Pushups
50 Squats
50 KB Swings
50 Burpees


3 Rounds of
30 sec on
30 sec off
Airdyne for Calories.

Friday 13/12/2013

Check yesterday's post for any information about the Christmas party tomorrow!

Partner warm up this morning. A little bit different.

5 * 5 Strict Press


5 Rounds of:
2 Muscle Ups
Your choice of 500m Row, 500m Airdyne, 100 Double Unders
6 Clean and Jerk (60/40)


Post time and weight to comments.

Thursday 12/12/2013

Hey everyone,

Saturday is looking to be a great day for the Christmas Party. Details reminder:
1-4pm Prince Edward Park.
There will be souvlaki provided for the day but if you want snacks, salads or any other meats bring them along. It's going to be a good day for what is basically a picnic.
We will have the 2 gazebos set up but you will need to bring your own chairs or rugs.

Message me if you need anything else.

Wednesday 11/12/2013

Hey guys, check out the Facebook page for some news about Our member Chook.
https://www.facebook.com/pages/CrossFit-BodiComplete/176764035745741?directed_target_id=176764035745741


Warm up is on the board.

HS/Hspu Practice.

8 Min Cap. Reps increase by 3 each round until end of cap.
3 Ring Dips
3 Power Snatch (50/30)

50 Calories on Airdyne/Rower to finish.

Post time and weight to comments.

Tuesday 10/12/2013

Warm Up - 5 Rounds of -
30 Double Unders
3 Malcolms
Rest 30 Seconds


Strength work 15 minutes- Complex work up to a heavy set, then 3 sets of:
1 Power Clean
1 Squat Clean
1 Jerk

Conditioning - Partition as needed.
100 Box Jumps
100 KB Swings
100 Pushups

Post time and weight to comments.

Monday 09/12/2013

Working up to a heavy front squat for the day.

Fran  - 21/15/9 of:
Thrusters (40/25)
Pullups


Have fun guys, we are using today as an opportunity to re-test so come down and hit it hard.

Friday 06/12/2013

5 sets of weighted walking lunges. Approximately half the weight you managed to achieve 2 weeks ago for your best effort.

15 Minute AMRAP of:
2 Muscle Ups
8 Thrusters (40/25)
16 KB Swings

Post time and weight to comments.

Thursday 05/12/2013

Rest day and Skill Day.... Pistols

Wednesday 04/12/2013

Warm up workout is on the board.

Some foam rolling and stretching between.

Then 50/40/30/20/10 of:
Wall Balls
Plate Situps
Double Unders
Pushups

Post time and weight to comments.

Tuesday 03/12/2013

Warm up workout on the board.

5 Minutes spent working on your Kipping Pullups. Practice pulling higher and keeping that hollow position.

EMOM for 10 Minutes:
Clean doubles.

15/12/9 @ 60/40:
Push Press
Back Squats
Bent over rows

Post time and weight to comments.

Monday 02/12/2013

We had quite a good weekend up at CrossFit BTS Throwdown at the Showground.
Advanced Male -
Coach - 4th
Checch - 9th
Jack - 16th
Alex (First advanced comp) - 46th

Open Male - Skippy in 18th out of 86 competitors. awesome for his first competition and pulling off a second place in one event.

Open Female - Leah - 5th out of 83 competitors

Masters Males - Greg and Alex both tied for 12th....we still do not know who is the fittest!!!

All in all a fantasticly run day with everyone enjoying themselves. Thank you to the support crew that came up. You guys rocked.


1km Row at three quarter pace.

3 * 5 Heavy Front Squats, you need to feel like you couldn't push one more out even if you tried.

EMOM for 10 minutes:
5 Strict HSPU adjust to whatever you need.


21/15/9 of:
Calories on Rower
Burpees

Move quickly and efficiently once the 1km row is done guys. Short breaks between each block of exercises.

Friday 29/11/2013

10 Minutes to work up to a 1RM Thruster.

10 Minutes to work up to a 1RM Strict Pullup.

3 Rounds for time of:
15 Chest 2 Bar
15 Thrusters (40/25)

Post time and weight to comments.

Thursday 29/11/2013

Rest Day or Catch Up

We will be running Snatch Drills for those interested. To learn more you can book in one on one with Marissa.

Wednesday 27/11/2013

I would like to finalise numbers for the Christmas party this week guys as I will be providing meat on the day.

5 Sets of:
5-10 Strict Pullups
1 Lap of Overhead Lunges
Rest2-3 mins

10 Burpees
10 Box Jumps
30 Seconds rest

Post time and weight to comments.

Tuesday 26/11/2013

3 Sets of:
3 Hang Power Cleans
S/set
3 Front Squats


3 Sets of:
ME Ring Dips
Rest 2 Minutes BTW sets

5 Rounds of:
500m Row
10 T2B
10 Pushups

Post time and weight to comments.

Friday 22/11/2013

For those wanting to help out tomorrow, classes will run as normal and then from about 10:30 onwards we will be preparing the gym for Sunday! Come on down.

Warm up workout on board.

3 Sets of 7 deadlifts, go heavy and I want you to attempt a clean grip (which includes the hook)

4 Rounds for time of:
15 Squats (60/40)
15 KB Swings (24/16)
15 Pullups

It's a good all body smashfest, enjoy.

Thursday 21/11/2013

Rest Day/Catch up day

Muscle Up Skill work.

Wednesday 20/11/2013

Tomorrow's skill work will be based around Muscle Ups and progressions associated with Muscle ups.

5 Sets to establish heaviest walking lunge lap.

5 Sets to establish heaviest 30m farmer's carry.

5 Rounds of 30 on 30 off using Airdyne for calories.

5 Rounds of 1 min on 30 secs off for metres using the rower.

Post results to comments.

Tuesday 19/11/2013

Below is a story of a friend of mine from CrossFit BTS. She will be competing this Sunday in our charity games day. She has demonstrated that if you do the right thing, you can achieve your goal, no matter what it is.

https://www.facebook.com/notes/katrina-stewart/me-myself-and-i/10151873733319219



4 Sets of 8 Back Squats @75%
S/set with 5 Strict Pullups,
Rest 3 mins btw.

3 Rounds of:
10 Power Cleans (60/40)
20 T2B
10 Push Jerks (60/40)
20 Situps

10 Minute Cap

Rest 5 minutes.

Tabata Pushups - 8 intervals.

Friday 15/11/2013

Overhead Squat 5 * 5
Work up to a heavy set.


EMOM for 10 Minutes:
2 Power Snatch touchngo @ 80%


3 Rounds for time of:
300m Row
20 Burpees

Post time and weight to comments.

Wednesday 13/11/2013

http://crossfitpaleo.net/10mistakes

Give it a quick read through guys, even if you just check the 10 points to realise why progressions are important, why paleo works for some and why strict and strength work is important.


Strength work for today -
4 Rounds of:
8 Bent over Row
S/set with
8 Push Press

Choose your own weights, maintaining minimum 45 degree angle on your bent over row. More instructions in class.


30/20/10 of:
KB Swings
Toes 2 Bar
3 Shuttle Runs


Post time and weight to comments.

Tuesday 12/11/2013

There is a warm up workout on the board to go through to prepare your body properly for today's AMRAP.

20 minute AMRAP of:
10 Thrusters (42.5/30)
10 Pullups
10 Power Cleans
10 Pushups
10 Burpees


Post time and weight to comments.

Monday 11/11/2013

2 Weeks until the Charity day. Going to be a blast so make sure you come out and check what's going on.

Thursday's skill this week will be Rope Climbs so Bring Long socks or thick full length tights/skins.

For 10 minutes:
Evens - Back Squats @ 75-80%
Odds - Strict HSPU, Minimum 3 reps.

Emom for 10 minutes:
3 Malcolms

Post weight used and reps to comments.

Friday 08/11/2013

There is a warmup workout on the board as well today. The bulk of the training is as follows.

4 * 4 TNG Squat Cleans @ 80% of your max. Resting 2 minutes between sets.

It should feel heavy on your third and hard on your 4th rep.

10 Minute AMRAP of:
15 Box Jumps
12 Pushups (HR)
9 KB Swings

An opportunity to go a little heavier on the swings than you normally do today.
With the box jumps work on springing up off the ground rather than coming to a complete halt.

Post time and weight to comments.

Wednesday 06/11/2013

EMOM for 10 minutes of:
3 Back Squats @ 80%

Rest 2 Mins

EMOM for 10 minutes of:
Half your max rep strict pullups

Rest 2 Minutes

2km Row for time (10 min cap.


Make sure you get behind each other on this row guys. It hurts and all the encouragement you can give I want you to dish out.

Post time and weight to comments.

Tuesday 05/11/2013

Big Chipper to celebrate Melbourne Cup.

1km Row
50 Wall Ball
40 T2B
30 Ring Dips
20 Squat Cleans
100 Double unders
1 Farmer's Carry

Post time and weights to comments.

Monday 04/11/2013

Spend 15 Minutes working up to a heavy single:
High Hang Snatch
or
Overhead Squat
Then 15 Minutes to finish  5 sets of 3 reps @ 80% of the above weight.

'Diane' 21/15/9 of:
Deadlifts (100/60)
HSPU


3 Rounds on Airdyne of:
15 Calories
30 second rest


Post time and weights to comments.

Friday 01/11/2013

Death By Chinups


5 Rounds of:
3 Muscle Ups
5 Squat Cleans (80/50)
7 Burpees over the bar

Juicy Juicy workout. There are options to replace the muscle up so come on in.

Post time and weight to comments.

Thursday 31/10/2013

Happy Halloween everyone. Thor 2 is out in cinemas today. So excited.

Today is a rest day/catchup day. You can also choose to do our skill for the day.

Skill - Ring Dips

It will be drills and some strength work to improve the overall movement that is your ring dip.

Wednesday 30/10/2013

This is the kind of thing I was trying to get across yesterday in the Handstand skills and drills section to many of you. Read it, and read it ALL. It will take 5 minutes of your time and hopefully change many of your perspectives on 'How you can' instead of 'why you can't'. I want all of you to be healthy, mobile and strong individuals.


http://breakingmuscle.com/crossfit/a-call-to-action-for-crossfitters-the-prioritization-of-gymnastics-movements-and-standards

5 Sets of 10 Good Mornings
1 min rest btw

5 Rounds for time of:
20 Situps
20 Pushups
20 Double Unders
20 Push Press (20/15)
20 Sumo Deadlift High Pull (24/16)

L-Hang Practice

Post time and weight to comments.

Tuesday 29/10/13

Handstand/HSPU Practice


EMOM for 10 minutes.
3 Malcolms

21/15/9 of:
KB Swings
Box Jump Overs

Post time and weight to comments.

Monday 28/10/2013

Back Squat - 5 * 5 @ 80% of your max.

'Jackie'
1000m Row
50 Thrusters (20/15)
30 Pullups


Airdyne Finisher - 3 Rounds:
30secs on
30secs off

for total calories.


Post time, weight and calories to comments.

Friday 25/10/2013

I will leave an opportunity on Saturday for those of you who haven't been able to get in much this week to cover any pb's. There will be no sunday classes as no one is around. And I will have either a partner or team workout up tomorrow for the day.

Lots happening this weekend. Congratulations Steve on your first ring dip. Especially to 'I believe I can fly' - R. Kelly.

Thursday 24/10/2013

I want to congratulate everyone so far on their pb's! It's been a fun week with everyone improving something.

I also want to congratulate all the members who have joined since the last re-test on setting themselves some targets to work towards and something to focus on.

Big things are coming your way. Also I will be sending out an email this afternoon. A reminder that it comes from mailchimp.

Wednesday 23/10/2013

More pb's yesterday and today.

Kelly and Linda improving their overhead squats.
Nath with a 25kg pb Squat Snatch for 77.5kg.
Andrew Cracking 80kg Squat Snatch.
Liz shaving 4 minutes off her previous fran time.
Mc'D performing fran unassisted.

So many more to mention. SO good. Get excited for each other. Celebrate your victories!

Tuesday 22/10/2013

Continuing our week of re-testing today.

Well done to Bob, James and Paul all getting 20+ kg pb's in their front squats after their first 12 weeks here and also getting their 2km rows down to 7:00 minutes.

More to come!!!

Monday 21/10/2013

Hey guys we will be re-testing this week. Also I will be confirming a date for the Christmas party by the end of the week. Last year's was a blast and looking forward to making this one just as much fun.

PB's already made this morning!!!'
Front Squats - B-Mac, Steph and Meg all getting at least 5kgs.

Friday 18/10/2013

3 Sets of 10 Push Press @ 80% of your max.

There are plenty of scaled options on the board for the workout below so don't freakout because it looks too intense.

For time:
24 Thrusters (40/25)
24 Bar Muscle Ups
24 Thrusters
24 HSPU


Post time and weight to comments.

Thursday 17/10/2013

Today is a rest day/ catch up day.

Come in and do some mobility and stretching, catch up on a day missed or work some skills that you know need help.
Have a classy day CrossFitters.

Wednesday 16/10/2013

3 Rounds of:
ME Strict Pullups
S/set with 10 Ring Rows


6 Rounds of:
5 Shuttle Runs
1 Minute rest.


Post time and weight to comments.

Tuesday 15/10/2013

Turns out I finished 3rd on the weekend and Jack squeezed himself into top 10 out of at least 60 competitors (leaderboard isn't fully updated).

Work up to a heavy single Overhead Squat.
Then 3 sets of 5 at 85% of today's max.


10 Rowing intervals:
1 Minute on
30 Seconds off

Targets are on the board.

Monday 14/10/2013

Congratulations to everyone who competed at South West Smackdown yesterday. It was hot and windy and everyone experienced something new they might not have done before.

PB's all around was very exciting. Noteable pb's include Hondo's long time coming 5kg pb on his clean and Jess Squat cleaning a ginormous 70kg. Jack Snatched 95kg, and credit goes to Jack and Young Tim for both giving it to me in Grace (30 clean and jerks @60kg for time).

3 Rounds of:
3 Front Squats @ 85% plus 5kg on top of that.
Rest 10 Seconds
ME Back Squats
Rest 2 minutes.

50 Pushups - Aim unbroken

8 Minute AMRAP of:
7 Power Snatches (60/40)
14 Kb Swings

Post time and weight to comments.

Friday 11/10/2013

Due to the SWS games day on Sunday we will not be running a class. Try a 5km jog for something different.

EMOM for 10 minutes:
3 Squat Cleans @ 80% of your max.

3 * Max Effort Push Jerks Choose your weight

10-1 of:
Pushups
Broad Jump from one end to the other (once each round only)


Post time and weight to comments.

Thursday 10/10/2013

No Rest day, you had Monday off :)

T2B Practice for 10 minutes.


EMOM for 20 minutes alternating between:
Even Minutes -15 SDHP
Odd Minutes - 10-15 Burpees

Post time and weight to comments.

Wednesday 09/10/2013

Power Snatch
6 Sets by 2 reps
Rest as req'd


3 Rounds for time of:
5 Push Jerks (90/50)
9 Back Squats (90/50)

Post time and weight to comments.

Tuesday 08/10/2013

4 Minute AMRAP:
Strict Pullups...pace yourself

Rest 2 Minutes

7 Minute AMRAP:
7 Thrusters (42.5/30)
7 Burpee Box Jump Overs

Rest 2 Minutes

2 Minute AMRAP:
Strict Pullups


Core work.

Post time and weight to comments.

Friday 04/10/2013

Every 30 seconds for 5 minutes:
1 Squat Clean

5 Rounds of :
5 Overhead Squats (60/40)
20 Single Arm Push Press

5 * 20/15 Calorie Row
Rest 30 seconds
for total time.

Thursday 03/10/2013

Rest Day/Catch Up Day

Hoping more of you are thinking about registering for the Charity Competition day. It is going to be a really good day. We already have about 6 or 7 teams from the gyms, primarily the ladies though. Where my bros at???

Also if you want to help volunteer on the day that would be fantastic.

Coach.

Wednesday 02/10/2013

10 Minute spent working on HS Skills and Drills


30 Minute Cap for 5 rounds of:
12 Ring Dips
24 Kb Swings
36 Box Jumps
5 Malcolms


Post time to comments.

Tuesday 01/10/2013

2 Rounds, 1 minute per exercise. Rest 1 min between rounds.
1 Arm Alternating Snatch (20/15)
MB Clean into Wall Ball
Pullups


3 Rounds of:
15 Clean and Jerk (60/40)
12 Burpees over the bar
9 Front Squats (60/40)

Your Backs will be tired today from yesterday so choose carefully and FOCUS.

Monday 30/09/2013

So after a big 2 day weekend CrossFit BodiComplete finished 11th in the state of NSW. Big finishes on the second day never falling out of the top 10 on the workouts and we showed some grit that I think the other gyms did not expect. Make sure you congratulate Jack, Checch, Elyse D, Jess D and Kendall when you see them next in the gym, although it probably won't be today :)

3 Rounds of:
3 Front Squats @ 85%
Rest 10 seconds
ME Back Squats
Rest 2 minutes


4 Rounds with a 10 minute cap of:
10 T2b
20 Pushups
30 Squats
40 Double Unders

Post time and weight to comments.

Friday 27/09/2013

Deb will be running classes on Saturday. Only the 7am and 9am though. There will be no 10 am class. No class on Sunday.

Well done to everyone who did the Bring Sally Up challenge over the last couple days. It was a tough little workout to crack.

5 * 2 Squat Cleans @ 85-90% of your max.


4 Rnds of:
6 Pullups
12 Pushups
Then 10 Malcolms
Then 4 Rnds of:
6 Pullups
12 Pushups
Then 25 Burpees


Post time and weight to comments.

Thursday 26/09/2013

Rest Day/Catch up day

Unfortunately this Saturday and Sunday classes will be closed guys as we will be attending the All Star affiliate series representing our gym over both days in competition.
Out at castle hill make sure you wish Jack, Checch, Myself, Kendall, Elyse D and Jess D luck for the weekend which involves all 6 of us doing team workouts, alternatively come out and give us a cheer.
Also I'm sure Hondo needs a shout out for "volunteering" to judge on the day...

Wednesday 25/09/2013

Workout 1: Bring Sally Up

Workout 2 in partners, 15 minute AMRAP of:
10m Shuttle
8 Single Arm Snatch alternating arms
4 Wall Climbs
10m Shuttle and tag partner to go.


Post rounds and weight to comments.

Tuesday 24/09/2013

Tabata:
Burpees
KB Swings
Box Jumps


Rowing EMOM for 10 Minutes:
Male - 15 Calories
Female - 10-12 Calories


Post reps to comments.

Monday 23/09/2013

3 Sets of:
3 Front Squats @ 85% rest 10 secs Max Effort Back Squats

50 Pushups (target unbroken)


9/7/5 of:
Power Snatch (60/40)
C2B Pullups


Post time and weight to comments.

Friday 20/09/2013

Hey guys the deloading week comes to an end after today. Hopefully you guys are feeling good through the body and the midline stuff and stretching has helped you out.

I will be writing a small lower back strengthening program that can be followed in conjunction with the main program 2-3 times per week and done post-class.


50 KB Swings, Goal is to complete unbroken.


5/10/15/20/25/30 of:
Wall Balls
*2 Double Unders

Have fun with this one guys, it's a real gasser.

Thursday 19/09/2013

Death by Shuttle run:
Increase by 20m per minute until you flake.


21/15/9 not a race:
L-Hang (seconds)
Situps
Plank (seconds)
V-Snaps

Post rounds to comments.

Wednesday 18/09/2013

5 Rounds of:
10 Bent Over Row
20sec Hollow
10 Hip Extension

8 Intervals rowing:
1 Min on
30 sec off

Male Target 280m
Female Target 250m

Post efforts to comments.

Tuesday 17/09/2013

3 Rounds controlled of:
10 Good Mornings
10 Strict Ring Dips/Pushups
10 Strict Toes to bar.


Tabata Burpees
Tabata Double unders

Post time and weight to comments.

Monday 16/09/2013

De-Loading week:
There is still plenty on the board to get through and you will be working the whole hour. Just not as intense as usual.

Coach.

Friday 13/09/2013

2 Squat Cleans and 1 Jerk every minute for 10 Minutes @ 75%

9/6/3 of:
Power Snatch (70/45)
C2B Pullups
5 Malcolms

Ready yesterdays post.
Post time and weight to comments.

Thursday 12/09/2013

The importance of stability.
So you have all heard me mention no one wins a prize for winning the warmup, yes? That's because the warm up is designed to activate not just loosen and get the blood moving. There are a few key points to the warm up that I think about when I put you guys through what you do.
1. Get the body moving, general movements to get you warm and the joints lubed up (i.e star jumps and skipping are low impact and get you up and about)
2. Range of motion, making sure all the tightening up that has occurred from yesterdays workout is undone so that your movement is uncompromised (Inch worms or the lunging hip drive to open the hips and stretch hamstrings)
3. Stabilisation and activation, making sure all the little muscles that make sure you shoulder doesn't fall off or ankle goes limp are working and fired up (Lat activations, duck walks or front supports to get the shoulder and knees ready for more explosive movements.
4. Specificity, performing specific exercises associated with the day's workout. So that I can see how you are moving and also to build motor neuron patterns. Basically creating good habits in your body so that in an given situation your body will move exactly how it's supposed to.

This is the point of our warm ups and why we spend time on them and why being late for the warm ups incurs a burpee penalty. Your body needs to be ready for what you are putting it through.

There are two other points you can add in which include Mobility (specific to each individual and something that we as coaches can only see when you are doing the warm up as immobility is highlighted during movement), and core strengthening/activation and this is why we have been doing more single leg hollows and supermans which if I could force you to do them everyday I would but we don't have time in every day's program so I want you to take it upon yourself to put them in while watching tv or when you wake up in the morning.

I hope this has been helpful in some way in understanding my programming a little better and why we do what we do.

Today is a rest/catch up day. we will be partner stretching in every class and as usual you can perform workouts that you have missed if you so choose.

Wednesday 11/09/2013

Power Clean 3 * 3

5 Min Caps for each.

300 Skips

100/80 Calories rowing

3 Rnds of:
20 SDHP
20 Burpees

3 Rnds of:
20 Box Jumps
20 KB Swings

15 Laps of bear crawls

Post completions to comments

Tuesday 10/09/2013

We will be having a deloading week next week which basically means almost no heavy lifting.

6 Strict Pullups s/set with 10 renegades
4 Sets with no more than 3 minutes rest btw sets.

20 min Cap for 7 Rounds of:
3 Muscle up (9Ring Dips)
9 Burpee Wall Ball
27 Double Unders


Post time and weight to comments.

Monday 09/09/2013

3 Sets of:
10 B-Squats @ 75% of max
Super set with
14 Good Pushups, focus on technique.


6 Min Amrap/Cap
30 Toes 2 bar Then
1 Clean & 1 Jerk
1 Clean & 2 Jerk
1 Clean & 3 Jerk
And increase the jerks until time runs out, (70/50)

Post time and weight to comments.

Thursday 05/09/2013

Rest Day/ Catch up Day.

Pick a day you missed if you don't feel like stretching and rolling out.
A reminder that if I am telling you to scale something it is not because I think you are weak or incapable. I am trying to get you to move in a way that allows you to move effectively and gets you stronger.
And if you have scaled yourself it is not a shame. Scaling makes you better. When I first started I used a red band for my pullups and often scaled the weights to so I could do the workout.
Enjoy the journey. Enjoy the company along the way as well. Everyone is here for the same reason, to better themselves.

Coach.

Wednesday 04/09/2013

Work up to a heavy Power Clean then Squat clean. Then perform 5 reps.

Work up to a Max rep strict press, then max out on push press for reps at the same weight.

10-1 of:
Front Squats (40/25)
HSPU

Post time and weight to comments.

Tuesday 03/09/2013

6 Strict pullups s/set with 10 renegades. As usual there are scalable options.

15 Min Cap:
10 HSPU
20 Power Snatch @ 40/25)
30 Pushups
40 KB Swings
50 Box Jumps
 With remaining time find heaviest 1 rep snatch.

Monday 02/09/2013

3 * 10 Back Squats superset with 12 Pushups.


21/15/9 of:
Clean and jerk @ 60/40
Toes to Bar

Then once complete perform 15 burpees.

Post time and weight to comments.

Friday 30/08/2013

2 High Hang Squat Clean + 1 Jerk. 4 Heavy reps.

11 Minute AMRAP of:
5 Push Jerk (80/50)
10 Toes to Bar
15 Box Jumps

Spring is upon us and I will start pumping Vaughn's Kitchen again. New cookbooks and new ideas that I have tried out. If you're looking for help with losing weight and your eating then pull me aside for 2 minutes and ask away. We will you on track with everything you need. There are plenty of people getting the weight loss results training here so why not you as well.

Post time and weight to comments.

Thursday 29/08/2013

Rest day/Catch up day.

Fit something in from the days you missed or enjoy the relaxing stretchy times with me.

Wednesday 28/08/2013

Make sure you get on the facebook page and check out the article that went up on scaling.

Power Clean 3 * 3.
Heavy.


10 Rounds of:
3 HSPU
6 Pullups
9 Overhead Squats (40/25)
12 Burpees
With a 25 minute cap.

Good luck.

Tuesday 27/08/2013

4 Rounds of:
5 Strict Pullups (There are variations on the board)
s/set 10 Renegades
Rest as req'd


21/15/9 of:
Power Snatch (50/30)
Ring Dips
6 Malcolms


Post time and weight to comments.

Monday 26th/08/2013

Back Squats 3 * 10 @ 72.5% this week. Heavy again. If your reps do not look good scale the weight back to last weeks weight.
Super set with 12 Perfect pushups

5 Min AMRAP of:
1 Clean and Jerk (60/40)
1 Burpee
2 CJ
2 Burpees
3...
4...
5...

Post time and weight to comments.

Friday 23/08/2013

Remember to call 0417 207 583 for individual sessions aimed at boosting your flexibility and mobility specifically for you and your weak points.

Also I want to correct an error, to book in with antony it is myphysio.com.au. I forgot the au last time.

6 Sets of 3 Position squat clean @ 80% max clean.


21/15/9 of:
Thrusters (40/25)
Burpees
10/8/6 Farmer's Carry laps to the gutter.

Post time and weight to comments.

Thursday 22/08/2013

Rest Day/ Catch up.

If you're not sure what that means come in anyway.

Remember if you need fixing go to myphysio.com and book in with Antony. Genius.

Running out of time to register for SWS games day. put your names on the board.

Wednesday 21/08/2013

A reminder that Antony's physio has started up. He has already worked wonders on Tarryn in just 1 hour ( ask her about it if you like). myphysio.com

Power Cleans 3 * 3 @ 85%

20 Min Cap
5,10,15,20,25 of:
Push Press (40/25)
KB SDHP (24/16)
2 Laps of OH walking Lunges.


Post time and weight to comments.

Tuesday 20/08/2013

Sun's out Guns out guys.
Also Antony starts physio today every Tuesday. Head over to myphysio.com to organise any appointments.
Marissa will be doing 1on1 Half hour sessions during class hours to work on very specific mobility and flexibility issues. $15. If you're having that much trouble with your squats or overhead squats or anything in particular she will benefit you majorly to get some work done.
And pilates is back. Prices are on the other page.

4 Rounds of:
5 Strict Pullups
10 Renegade rows
Rest as Req'd btw sets.

3 Rounds of:
1 Minute DB power cleans
1 min Toes 2 Bar
1 min Overhead Squats (40/25)

1 Min rest between rounds.

Monday 19/08/2013

What can I say about Never Quit. Fantastic day had by everyone out there and congratulations to everyone. Special mention to 'Andromeda' (Leah, Laura, Sohryn and Kendall) for finishing 6th overall in the open women's division out of 50 or so teams.
Great work for all out first timers, Anthony, Greg, Brendan, Ben H, Kane, Tim D (adv), Sohryn, Kendall, Kaila, Ash, Kim, Ellyse, Lachlan and Nathan. Half our team members did their first competition. So exciting.
South West Smack down registration closes in 2 weeks, it is teams of 2 men and 2 women and last year was a great big day with 3 workouts.
Put your names on the board if you're interested.

Recovering today? Come in and roll out and stretch.

3 * 10 Back Squats @70%
S/Set with 11 Pushups

Short gasser of a workout today with 2 options.
Pullups
Double Unders
Box Jumps.


See you soon.

Friday 16/08/2013

10 Minutes on Handstand skills

10 * 2 Squat Cleans @ 75-80% rest 60 seconds between sets.

In Pairs:
Partner hold a HS while you Wall Ball 20 times. 3 Rounds each.
Then straight into individual workout of  21/15/9:
Double unders * 2
Pushups

Post time and weight to comments.

Thursday 15/08/2013

Rest Day/ Catch Up Day.

I left yesterday's times up on the board for everyone to see how you did.

A reminder that neverquit games day is this weekend @ Unit 20, 7-9 Progress Circuit
Prestons
Sydney NSW

We can organise any carpooling up at the Bangor Tavern, as we will be meeting there afterwards to celebrate the day's achievements.

Also 1st of September is the gymnastics day. Sunday 1-4pm $15 per person. Limited to 25 people.
I have already had 11 people pay and register with me to go, so spots are filling up fast.

Bring cash in to secure a spot.

Wednesday 14/08/2013

10 Power Cleans (60/40)
20 Burpees
30 KB Swings
40 Box Jumps

3 Rounds of the above for time.

See you all soon.

Tuesday 13/08/2013

Today is important to not let your ego get in the way in regards to the ring dips/ring pushups. The ring pushups can be just as difficult.

Strict Press 3 Reps
S/Set
Push Press 3 reps @ 75% of max strict press

6 sets of the above.


5 Rounds for time of:
20 Wall Ball
5 Muscle Ups

Post time and weight to comments.

Monday 12/08/2013

New week guys, new rig. Everything has a permanent home now and needs to be kept there. Also when using the long pullup bar put one hand to the outside to minimise bending.

3 * 10 Back Squats @ 70%
Super set with
10 Pushups


5 Rounds of:
6 C2B Pullups
12 Shoulder to Overhead

Post time and weight to comments.

Friday 09/08/2013

PB's keep falling and the encouragement was epic yesterday. So excited.
Tomorrow I will have the ropes down for anyone who wants to learn to climb a rope so bring long skins/tights/socks.
And if anyone can help us put the rig together on Sunday and hoist it up to the wall that would be very much appreciated as well.

Thursday 08/08/2013

Make sure you welcome Lee, Leah and Fiona to the classes guys, if you're not sure who they are, they are probably the ones you have never seen before.

Pb's keep raining:
Laura - 4:05 Fran
Ridge 175 back squat (monster)
Ben W 105kg Front squat 5kg pb.
Sohryn - Snatch pb @ 42.5kg
 and plenty more.

Wednesday 07/08/2013

Massive work yesterday guys. A few big pbs'.
Head on to the facebook page to check out Kendall's 62.5kg Power clean or ask Courts to see her victory dance post snatch.

Courts, Brad C, Anthony and Duane all shaved a minute off their fran times.
Andy and Tim D pb'd their Snatch.
Big Dean added 10 kg's onto his Squat.
Jenny makes Front squats look easy.

Get in on the action guys. I want to see more Hi-5's and encouragement pats!!!

Tuesday 06/08/2013

Hey guys some big PB's yesterday, noteably:
Andrew Increase 25kg on Back Squat to 155kg
Nathan 15kg Increase to 130kg
And a host of others.

I want to see more encouragement when someone nails a personal best guys, it's a big deal so get behind each other and cheer each other on!

Monday 05/08/2013

Re-Test week.

All the things I want tested are up on the board. You have to choose one of the Squats as your first re-test because that's what our program has been focused on.

Eat well and sleep well.

Friday 02/08/2013

Front Squats 4 * 8 @ 70%

3 Rounds of:
14 Squat clean thrusters (40/25)
7 C2B into T2B

Post time and weight to comments.

Wednesday 31/07/2013

If you haven't collected shirts and/or your hoodies you need to as I want to get rid of them. I have a list of people needing to pick them up. Singlets are on their way.
Enjoy today. Happy Birthday to Aaron and Wardy.


3 Rounds for time of:
20 Front Squats (60/40)
30 Pullups
40cal Row
50 SDHP (24/16)

Post time and weight to comments.

Tuesday 30/07/2013

Back Squats
5 * 5 @ 75%
(Remember we are de-loading. it shouldn't be that heavy).

10 Minute MANRAP...yep...of:
10 Ring Dips
10 Box Jumps
10 Weighted Situps

Post time and weight to comments.

Monday 29/07/2013

This will be a deloading week which means the volume will not be as much as it has been the past 7 weeks. The purpose behind this is to go into our re-testing week next week feeling more fresh and able to see the real improvements from the program past.

5/4/3/2/1 of:
Strict Pullups
Power Snatch (70/45)


1km Row
100 Double Unders


Post time and weight to comments.

Friday 26/07/2013

Hey guys, Last heavy squat day today as we go to a deloading phase next week. Looking forward to seeing some changes in your numbers.

3 * 10 @ 75% Front Squat

10-1 of:
Clean and Jerk (60/40)
Toes 2 Bar

Post time and weight to comments.

Wednesday 24/07/2013

5 Minute AMRAPS with a 1 minute break between:

9 Push Press (60/40)
9 Box Jumps

6 Ring Dips
6 Leg Raises

3 Bar Muscle Ups
3 Squat Snatch (60/40)

Post time and weight to comments.

Tuesday 23/07/2013

Back Squats 4 * 8 @ 77.5%

4 or 6 Rounds of:
1 Lap Walking OH Lunges
10 HSPU
30 Double Unders

Post time and weights to comments.

Monday 22/07/2013

Max Rep Chinups strict
s/set with
Minimum 10 Ring Rows controlled

Skill: Snatch Balance, 20 reps @ 50%

9/6/3 of:
C2B Pullups
Burpee Box Jump Overs

Post time and weight to comments.

Saturday 20/07/2013

The new timetable is up guys.

Make sure you check it out to avoid any confusion.

We will be putting the new rig up either this weekend or in 3 weeks. If you are available on the Saturday daytime to assist at all please let me know.

Friday 19/07/2013

Front Squats
3 * 10 @ 72.5%

13 Minute AMRAP of:
5 Power Snatch (60/40)
15 Wall Ball

Post time and weight to comments.

Thursday 18/07/2013

Rest day and Catch.

Rest days are important to your regular training not just because it allows you to recover a little.
The recovery allows your body to fully repair which is actually where your strength and speed improve as it allows new muscle to grow and take place. The newer muscle is often thicker and in some cases larger, hence the muscle looking bigger. So these days are important for you as an individual to get the most out of your training here.

Coach.

Wednesday 17/07/2013

30 Minute Cap. The workout can be broken up into 2 rounds and doesn't necessarily have to be done in order.

100 Pushups
100 Lunges
100 Knees To Elbows
1000m Row
100 KB Swings
100 Ring Rows

Post time and weight to comments.

Tuesday 16/07/2013

Hey everyone just a reminder that the timetable has changed and there are no more 2pm classes anymore. 9:30 every weekday am and 6 every weekday am are now available.
And finally 4pm is on every afternoon but is to be used as open gym. Meaning you can work on a skill, do the class for the day or follow the athletes program or just roll out.

Back Squats 3 * 10 @ 72.5%

4 Minute AMRAP of:
5 HSPU
Broad Jump to the door and back
Rest 1 Minute
4 Min AMRAP of:
5 HSPU
Broad Jump to the door and Back
Rest 1 Min:
Then MAX REP Pullups unbroken

Post time and weight to comments.

Friday 12/07/2013

Front Squats 3 * 10@ 70%


4 Rounds of:
10 Power Snatches (60/40)
20 Walking Lunges
10 Situps/V-opens/V-snaps

Post time and weight to comments.

Thursday 11/07/2013

Rest Day/Catch Up Day

5 Min AMRAP of:
8 KB Swings
30 Double Unders

Wednesday 10/07/2013

Gym was a mess this morning. I would like to remind everyone that medicine balls go under the dumbbell rack or directly next to it. Collars go IN the bucket.  Not spread around it. Ab mats go back in a neat pile and If you can't get the kettlebell onto the rack, directly in front is fine.

Today there are several small workouts involving various movements. It will be fun. see you soon.

Tuesday 09/07/2013

Back Squats - 5 * 7 reps @ 75% of max

1km row then 3 rounds of:
10 Overhead Squats (60/40)
15 Toes 2 Bar
20 KB Swings

Post time and weight to comments.

Monday 08/07/2013

6 Sets of:
5 Slam Ball in strict Pullups

Skill:
Clean high pull
10 * 2 @ 20/15

21/15/9 of:
Barbell Step Ups (50/30)
HSPU

Post time and weight to comments.

Friday 05/07/2013

I had the best day coaching yesterday. Every single one of you guys makes it a joy to teach and be here as your coach. Keep up the good work.



Front Squat 3 * 10 Reps @ 70% of max


4 Rounds for time of:
10 Single Arm Snatch (25/15)
20 Wall Ball
30m Bear Crawl

Post time and weight to comments.

Thursday 04/07/2013

Bit of a catch up day if you've missed some stuff. Gym will be open most of the day for you to come in and get it done. Send me a message to make sure though.

5 Minute AMRAP of:
10 Toes 2 Bar
30 Double Unders

Post reps to comments.

Wednesday 03/07/2013

Massive effort yesterday on the malcolms. Good to see.

Push Press 6 * 3 reps @ 80%

5-1-5 of:
Clean and Jerk (80/50)
Muscle Ups
Then 25 Burpees


Post time and weight to comments.

Tuesday 02/07/2013

Back Squats 5 * 7 @ 75%


EMOM for 10 Minutes:
1,2 or 3 Malcolms.

Post weight and reps to comments.

Monday 01/07/2013

Strict C2B Pullups/ Strict Pullups
6 Sets

Skill work Hang Squat Snatch @ 50% of max. 10 reps

21/15/9 of:
HSPU
Box Jumps

Post time and weight to comments.

Friday 28/06/2013

Front Squat 4 * 9 Reps @ 75%

3 Rounds of:
10 Clean and Jerk (60/40)
15 Pullups
20 Wall Ball

Post time and weight to comments.

Thursday 27/06/2013

Thursday is Stretch/ Rest and Catch up day.

We will be spending the majority of the class loosening everything up followed by a short workout at the end. If you want to hang around and get a little extra done you can.

5 Minute AMRAP of:
30 Double Unders
10 Pushups

Wednesday 26/06/2013

Seated Dumbell Press
3 * Max Reps

25 Min Cap of 10-1:
Bear Crawls
Box Jumps
Toes 2 Bar

Post time and weight to comments.

Tuesday 25/06/2013

Back Squat 5 * 6 @ 75%
Same as last week

12 Minute AMRAP of:
9 Burpees
6 Squat Snatch (60/40)
3 Muscle Ups (Suitable scaling on the board)

Post time and weight to comments.

Monday 24/06/2013

Strict C2B pullups/ Pullups
5 Sets

Skill work - 2 Position Clean
-Floor
-Hang
10 Reps @ 50% for perfection.

21/15/9 of:
KB Push Press (24/16)
KB SDHP (24/16)

Post time and weight to comments.

Friday 21/06/2013

Front Squat - 4 * 9 @ 70%

10 Minute AMRAP of:
6 Wall Ball
3 C2B Pullups
12 Wall Ball
6 C2B Pullups
18 Wall Ball
9 C2B Pullups
and increase in this fashion until time runs out.

Post time and weight to comments.

Thursday 20/06/2013

Cruisy day today, rest and recover.

Bent over row

3 * 10

7 Minute Amrap of:
7 Ring Dips
30 Double Unders

Post time and weight to comments.

Wednesday 19/06/2013

HS/HSPU work
5 sets

20 minute cap to complete 5 rounds of:
15 Squat Cleans (40/25)
15 Pushups
15 Box Jumps
15 KB Swings (24/16)

Post time and weight to comments.

Tuesday 18/06/2013

Skill/Mobility - Turkish Getup

5 * 6 Back Squats @ 75%

3/2/1 Minute Amrap with 1 minute breaks between of:
5 Toes 2 Bar
5 Deadlifts (100/60)

Post time and weight to comments.

Monday 17/06/2013

Overhead Squat work as part of your warm up. 10 minutes.

4 * 10/5 Strict Pullups (If you can do more then do it. If you need to break up sets a little fine).

Beginning with and every 2 mins a shuttle run while completing:
21/15/9 of
Push Press (60/40)
Burpees

Post time and weight to comments.

Friday 14/06/2013

Front Squats 4*8 @ 70%

7 Minute AMRAP of:
1 Clean (60/40)
1 Jerk (60/40)
2 Cleans
2 Jerks
3...
Increase reps until time runs out.

Thursday 13/06/2013

Hey guys, gym is neat and tidy. Burpee penalties will be enforced. Joy all around.

"Cindy"
20 Minute AMRAP of:
5 Pullups
10 Pushups
15 Squats


Post rounds to comments.

Wednesday 12/06/2013

HS Practice. Additional information on the whiteboard.

Bent Over Row - 4 * 10 reps

4 Rounds for time of:
1 Run
5 Deadlifts (120/80)
10 Burpees

Post time and weight to comments.

Monday 11/06/2013

Great to see everyone's improvements last week and a big welcome to all the new people who did base testing. Really proud of all of you and I hope it encouraged your efforts on how hard you've been working this year.

New program starts today with a big emphasis on squats again to boost your overall strength.

Skill Work 5 * 3 reps of Hang power cleans at 50% of max working on keeping the bar against the thighs during the pull.

5*5 Back Squat @ 75% of max

21/15/9 of:
Ring Dips
Toes 2 Bar
Kettlebell Swings

Post time and weight to comments.

Friday 07/06/2013

Hey Guys,

Amazing PB's again yesterday. Some highlights were:
Ash w - 115kg deadlift
Jo K - 105kg Deadlift
Dr Pepper - 82.5 kg deadlift (17.5kg pb)
Alex H - 200kg Deadlift (20kg pb)
A huge improvement on Helen times and Fran times. (Tim D 3:34)

Again everyone pb'd something.


Hours for this weekend, apparently my email is not working:
Saturday Classes as usual Except Gymnastics, no gymnastics on Saturday.
Sunday Classes: Closed
Monday Classes: 8:00 am followed by basketball and going out for breakfast if anyone is keen.

Enjoy your long weekend. Coach.

Thursday 06/06/2013

This should pump you up for even more pb's today!

Couple from yesterday:
Tim D 100kg Overhead Squat
Nathan 92.5kg Clean @ bw of like 70 something kilos maybe? (not that heavy)
Dr Pepper with an impressive 44kg improvement on her back squat to 65kg.
Chloe Elisabeth unassisted.
And there were many more but I can not find them on the whiteboard. Read it to be impressed.

Team spots are filling up. Plenty of male pairs needing female pairings to go with them.

Wednesday 05/06/2013

Again with the Pb's falling like rain yesterday crew.
There was some good encouragement yesterday but what I want to see from everybody is a celebration in each other's achievements. High-5's, words of encouragement, chest bumps, dancing and fist pumps are needed from everyone in class to help get each other over the line.
This is exciting, these people are here for the same reason as you!

Couple of big pb's yesterday:
Fraser 67.5kg Snatch (bodyweight) 10kg pb
Hondo 80kg Overhead Squat (easy as mind you) 20kg pb
Courts and Duggan 57.5kg Overhead squat (up 15 or so kgs each)
Ben W 115 Back squat up 15kg

Everyone pb'd something yesterday and there are too many to mention. Write them in the comments if you like, post them on the facebook page. Video your pb's and upload them to the fb page.
See you today sometime.

Tuesday 04/06/2013

Massive, massive, massive day yesterday with everyone improving their personal best on at least one benchmark and many of you improving not just strength re-tests but workout times as well which is a testament to your hard work.
There was too many too mention but some highlights included:
Taryn Robinson 90kg Back Squat
Kristy with a 7.5kg pb and Alex H with a 15kg pb back squat.
Skippy with 41 Strict Handstand Pushups
Jack 17 Muscle Ups
Tim C finally hitting 90kg Snatch
Laura shaving 1 minute of her 'Helen' time and last but not least,
Brent for taking a whopping 11 minutes off his 'Fran' time.

As I said there were many more but we would be here all day. Stay tuned for tomorrow's updates and pb's. Well done keeping the gym neat and tidy yesterday.

Monday 03/06/2013

Hey guys, we will be testing our Max weights/reps and some of our benchmark workouts all week. The way it will work is that every exercise/workout will be on the board.
Your trainers will be there to assist in whatever way but you choose your daily strength tests and workouts depending on how you feel.
I will be posting pb's all week on the website here and facebook.
On a slightly less joyous note, make sure you put your tape in the bin and your equipment away including BANDS and not limited to kettlebells each class. It doesn't matter if someone in the next class plans to use it. You guys seem to be getting too comfortable here, treat it like your home and we will get along just fine. 
 We have also had a few attacks on the chalk bucket, by accident. But I will be enforcing the burpee rule. 50 burpees for every time you knock the bucket over and ANY chalk falls out.

See you in the gym.

Friday 31/05/2013

Great work on yesterday's programming guys, you all did exceptionally well. Very proud coach right now.

20 Minutes on skill work.

21/15/9 of:
KB Swings
Situps
*2 Lunges

Post time and weight to comments.

Thursday 30/05/2013

Long workout today. Well done to the guys busting out Muscle ups in the workout yesterday, made for a much more interesting workout on the body.

Shirts are in if you made an order. Hoodies are on their way.

10 Squat Snatch (60/40) or 10 Overhead Squats
20 Push Press (60/40)
30 Pullups
40 Burpees
100 Double Unders
40 Burpees
30 Pullups
20 Push Press
10 Snatch
with a 25 minute cap.


Post time and weight to comments.

Wednesday 29/05/2013

Massive effort yesterday by Marissa and Chloe getting through the 7's on Death by chin-ups without any assistance and Aaron for doing whatever the hell it was he did but it was impressive.

14 Minute AMRAP of:
10 KB Swings
10 Ring Dips
10 Hang Cleans (60/40)

Core work


Post time and weight to comments.

Tuesday 27/05/13

Death by Chinups.


10 to 1 of:
Sumo deadlift high pull
box jumps

Thursday 23/05/2013

Last day the gym will be open this week. I will keep updates on facebook and maybe a message or two we will see. If you need anything and I don't respond then message Marissa on 0417 207 583.
My first heat on Friday is 11:30. Parking will be hard to find.

4*8 Front Squats @ 77.5%


In Pairs:
50 C2B/Pullups
100 Pushups
150 Thrusters (20/15)
200 Situps

Post time and weight to comments.

Tuesday 21/05/2013

Remember to check Monday's post for any details about classes changing this week and regionals information.
If you don't message Marissa the day before she won't save you a seat so remember to do that.

Strict Pullups
4 Sets max reps
2 Underhand, 2 overhand.


17 Min AMRAP of:
10 KB Swings (24/16)
20m Walking OH Lunge (20/10)
30 Double Unders
10 Toes 2 Bar
20 Box Jumps
30m Bear Crawl/10m HS Walk

Post rounds to comments.

Monday 20/05/2013

A little email to keep you guys in the loop this week. First off, times:

Thursday: 6am, 9:30am, 11am, 2pm, 7:15pm
Friday, Saturday, Sunday: Closed.
Monday: Back to normal from 2pm so there will be no 11am class Monday.

All good, if you are coming down and want to sit with everyone make sure you message Marissa on 0417 207 583, also if you have organised to use one of the tickets I have available and I am not answering then she will have the ticket and make sure you get in.

Heats begin at 8:30 I will most likely be on around 10ish but if you are keen for an easy park there is a parking bay to the southern end of the stadium that is 4 hours on Friday and all day weekend.

Sunday arvo/night we will be heading to the steakhouse for steak (hopefully there will be some left this year) and celebrations.

That is all, I hope you all have a lovely week and weekend building into this and I will see you soon.

Coach.

Back Squats 82.5% of Max 5 * 5 reps

5/4/3/2/1 of:
Cleans (100/60)
*2 Ring Dips

L-Sit/Hang work

Post time and weights to comments.

Friday 17/05/2013

Massive effort by everyone yesterday. I will email all the nutrition information out later today for everyone as well. I still have 1 weekend pass for regionals if anyone wants to claim it.

Split Jerk Practice.

21/15/9 of:
Power Snatch 60/40)
Ring Dips

100 Situps followed by 1 minute plank.

Post time and weight to comments.

Thursday 16/05/2013

Bring strapping tape for your hands and a reminder that the nutrition night is on tonight at 7:30pm. Be there or be square.

50 Back Squats (60/40)
40 Pullups
30 Shoulder to overhead (60/40)

There are scaled options for this workout as well. Also I have one weekend pass left for the crossfit games. You can split if up how you like and just come one, 2 or 3 days. doesn't bother me.

Post time and weight to comments.

Wednesday 15/05/2013

Hi guys, a reminder that there will be no 7:15pm class on Thursday as we are doing a nutrition talk at 7:30. Come on down to that instead.

Good mornings
3 * 10

21/15/9 of:
Deadlifts (60/40)
Burpees

1km Row/Run to finish

Core work.

Post time and weight to comments.

Friday 10/05/2013

4*8 Rep Front Squat @ 75% of max

10m OH Walking Lunge
5 Pullups
20m Lunge
10 Pullups
30m Lunge
15 Pullups
40m Lunge
20 Pullups

Post time and weight to comments.

Thursday 09/05/2013

Bent Over Row
4*8 reps


15 Round ladder of:
30 Double Unders
1 Bear Complex

Rules will be explained in class.

Post time and weight to comments.

Wednesday 08/05/2013

Complex for 2 reps of:
Power Snatch
Snatch Balance
Overhead Squat


5 Rounds for time of:
Burpee broad jump to end of driveway
1 Run
10 Shoulder to overhead (60/40)

Post time and weight to comments.

Tuesday 07/05/02013

Death by Chinup

10-1 Of :

Power cleans (60/40)
Toes to bar

Post time and weight to comments.

Monday 06/05/2013

Back Squats 5*5 @ 80%
It's starting to get heavy now guys, focus on what you are lifting and how you are lifting it. Your mobility is important too.

1 Farmer's Carry
21/15/9:
Ring Dips
HSPU
Pushups
1 Farmer's Carry

Friday 03/05/2013

Front Squats 4 * 8 @ 72.5%

EMOM foe 10 Minutes:
2 Power Cleans Heavy

21/15/9 of:
Pushups
50 Double Unders

Thursday 02/05/2013

Bench Press
3 * 8 Reps heavy without failure.

3 Rounds of:
300m Run
20 Box Jumps
300m Run
Rest 60 seconds



3 Rounds for time of:
300m Row
15/10 Pullups
300m Row
Rest 60 seconds

Post time and weights to comments.

Wednesday 01/05/2013

3 S/Set of:
10 Strict Pullups
10 Good Mornings (20/15)


30/20/10 of:
Ring Dips
Front Squats (40/25)
KB Swings (24/16)

Upon finish, 2 minute double under practice under fatigue.

Post time and weight to comments.

Tuesday 30/04/2013

Strict Press- Push Press- Split Jerk (Max weight complex)

Spicy Fight Gone Bad (Adrian's recipe)
5 * 1 minute stations for 3 rounds of:
Overhead Squats
Situps
Plate twists
Slam Ball
Rowing for calories

Post time and weight to comments.

Friday 26/04/2013

4*8 Front Squat @ 70% of max


With a partner 3 rounds for time of:
Row for Calories
Farmer's Carry (24/16)


Post time and weights to comments.

Yesterday's aftermath.

ANZAC DAY

'McDonald and Gallagher'

2 rounds for time of:
200m run
16 reps 24/16kg KBS, 16 reps pull ups, 16 reps 50/30kg front squat
200m
14 reps 24/16kg KBS, 14 reps pull ups, 14 reps 50/30kg front squat
200m
12 reps 24/16kg KBS, 12 reps pull ups, 12 reps 50/30kg front squat

'Wood'

5 rounds for time, 29min cut off
400m run
10 reps 24/20 inch burpee box jump
10 reps 42.5/30kg SDHP
10 reps 42.5/30kg thruster
1 min rest
The 4 min rest is included in you time. No rest on last round.

Lest we forget.

Wednesday 24/04/2013

Just a reminder that tomorrow we will be running a 9am class only and performing 1 of 2 hero workouts...or both if you're feeling particularly stupid/patriotic.


Deadlift 4 * 9 Reps @ 65-70% of max
Rest as req'd

4 Rounds for time of:
15 Burpees
15 Bent over Rows (60/40)


1000m Row at recovery pace

Post time and weight to comments.

Tuesday 23/04/2013

Hey guys, as Thursday is Anzac Day we will be having a 9AM class only. We will be performing a 'Hero' Wod yet to be determined in honour of the soldiers who have gone before us. Then the day is yours.

Strict Pullups - 5 Sets of Max Effort. Rest as req'd

21/15/9 of:
Ring Dips
Overhead Squats (40/25)

Post time and weight to comments.

Monday 22/04/2013

Well what a massive weekend. 3 Days of tough competition with Aaron, Chalmers, Jack and myself competing in a pretty intense Men's Fitbloke Challenge. Personally I am stoked with a new 'Amanda' time of 3:58 which I will be programming in soon and finishing equal 5th with Luke Starr from CrossFit Active who I have always looked to as a pinnacle in the sport.

Great individual results by each and everyone of us and I'm proud to have competed alongside them.
I have been told by the Reebok representative in Sydney that regionals tickets are getting close to sold out if you were planning to come down and watch.


I would personally love to have you all down there to share the experience with. A few shots from the weekend for you:

 



5*5 Back Squats @ 75% of max


5 Rounds for time of:
8 Clean and Jerks (60/40)
8 HSPU


Post time and weight to comments.

Thursday 18/04/2013

Hey guys we are back online.

Just a reminder if you're interested in shirts or hoodies or singlets to try on the ones we have here and put what you want on the board.
There will be continuing changes for the next few weeks so thank you for your patience.
This Saturday there will only be a 7am class and classes will be shut on Sunday.
If you want to come out and watch Tim, Aaron, Jack, Adrian and myself at the fitness and health expo in darling harbour over the weekend you are more than welcome.
Sunday afternoon we will probably go get food somewhere after we finish.

Max rep pushups. 1 Set, No HR.

3 Rounds for time of:
10 Clean and Jerk (60/40)
1 Run


Loads of core work.

Post time and weight to comments.

Moving Day

Hey guys we are moving!!!

9 Yalgar Road, Kirrawee, 2232 is the new address. Classes will resume from 5pm.
If you are free to help at any point today give me a call.

Coach.

Tuesday 09/04/2013

My apologies for this morning everyone. See you all tonight.

24 Min Cap:
6 Rounds of:
10 Pushups
15 KB Swings
40 Double Unders
With remaining time find max weight bear complex.

Post time and weight to comments.

Monday 08/04/2013

Max Clean and Jerk (Squat and Power)

3 Rounds for time of:
1 Macca's Run
10 Clean and Jerks @ 50% of max.

Post time and weight to comments.

Friday 05/04/2013

Hey guys, Friday is upon us. I sent an email out yesterday in regards to what's happening this weekend.

Today though hit something you missed, or prepare yourself for the bloodbath that is 13.5.

Thursday 04/04/2013

The last open workout gets posted today and I'm excited for it. I'm proud of all the effort you guys have put in and I'm looking forward to watching one last push from all of you.

Mash-Up
3 Minute AMRAP of:
Double Unders

3 Minute AMRAP of:
Burpee Box Jump Overs

2 Minute AMRAP of:
Toes to Bar

5 Rowing intervals timebased.


Post reps to comments.

Wednesday 03/03/2013

5 Minute AMRAP of:
3 C2B/Pullups
6 Overhead Squats (60/40)
18 Lateral Jumps

Rest


21/18/15/12/9 for time of:
KB Swings
L-Sit for Seconds

Post time and weight to comments.

ALex H doesn't even Bench.

Tuesday 02/04/2013

Last week of the open. Let's push through and finish strong.

30/20/10 of:
Bent Over Rows
Air Squats
Pushups

Rest

3 Rounds for time of:
10 Thrusters (60/40)
10 Burpees

Post time and weight to comments.

Good Friday

We are open every class today.

Come in and get 13.4 done if you need to otherwise visit something from this week that you missed.

Thursday 28/03/2013

Just another reminder that classes will run as normal on friday and saturday and that we will be shut on sunday and monday.

4 Min AMRAP of:
1 Power Snatch (50/30)
1 Overhead Squat
2 PS
2 OHS
3 PS
3 OHS
etc

Rest

1km Row


Core work

Post time and weight to comments.

Wednesday 27/03/2013

Athlete's program is up on the board. A reminder that the gym will be closed Sunday and Monday this weekend although Adrian has offered to open up at 8am Monday for those who wish to redo the workout.

7 Minute AMRAP of:
7 HSPU
7 Deadlift (100/70)

Rest 3 Minutes

3 Rounds for time of:
1 Macca's Run
25 Situps
50 Double unders


Post time and weight to comments.

Tuesday 26/03/2013

Hey guys we will be open regular times Friday and Saturday. Closed Sunday and Monday. Basically you get 1 and done this week and that's all on the open.

15 Minute AMRAP of:
12 Push Press (40/25)
9 Toes to Bar
6 Burpees

Post time and weight to comments.

Monday 25/03/2013

21/15/9 of:
KB Swings
Front Squats (40/25)
Chest to bar pullups

Post time and weight to comments.

Friday 22/03/2013

Hey guys check your emails. If you didn't get one then message me.

Rest day, come in and roll out, loosen up or attempt workout 13.3.

12 Min AMRAP of:
150 Wall Ball
90 Double Unders
30 Muscle Ups


Wooot...

Thursday 21/03/2013

2 minute AMRAP's of each exercise with a 1 minute rest between.

Rowing for calories

Burpees

SDHP (40/25)

Ring Dips

Squat Snatch (40/25)

Post reps to comments.

Wednesday 20/03/2013

4 Rounds for time of:
1 Macca's Run
16 KB Swings
8 Pushups
4 Clean and Jerk (75/40)

Post time and weight to comments.

Tuesday 19/03/2013

Athlete's program is up on the board. There is a lot of stuff to get through.

Everyone else:
10 Rounds for time of:
6 Thrusters (42.5/25)
6 Burpees
Then straight into 1 macca's run

Rest

HSPU practice and/or 1.6km Row.


Post time and weight to comments.

Monday 18/03/2013

14 Minute AMRAP of:
10 Toes 2 Bar
20 Wall Ball
30 Double unders


Muscle up practice.

Friday 15/03/2013

It's hot in the gym this morning.

Mobilise today or pick something from the last couple days you missed.

Thursday 14/03/2013

No 6am class guys. Sorry for the inconvenience.

A bit of a mash-up guys:

3 Minute AMRAP of:
Double unders

4 Rounds of 40 seconds on 20 seconds off:
Burpees (target is to get same reps every round)

21/15/9 of:
Sumo Deadlift High Pull (40/25)
*2 Situps

Post time and weight to comments.

Wednesday 13/03/2013

Hey guys, I have sent the email out so make sure you check it today and respond in person or by email by the weekend.

5 minute AMRAP of:
3 C2B Pullups
6 Push press (60/40)

Rest

In Partners 10 minute AMRAP of:
Rowing for metres
1 Macca's Run
Score is combined total metres.

Post reps and metres to comments.

Tuesday 12/03/2013

Long one today guys and make sure you check your emails.

20 Minute AMRAP of:
30 Double Unders
20 Wall Ball
10 Squat Snatch (40/25)

Post time and weight to comments.

Monday 11/03/2013

Well that was an entertaining weekend to say the least. Congratulations one more time to everyone who put their best foot forward on the weekend (that's all of you).
The same format will run this week with Friday being an opportunity to mobilise, roll-out or for those not performing the open workout to catch up on something you missed. You will all be getting an email in regards to this later this arvo which has some other information also.

7 minute AMRAP of:
15 Toes to BAr
15 Box Jumps
5 Minute Rest
7 Minute AMRAP of:
15 KB Swings
15 Pushups


Post time and weight to comments.

Thursday 07/03/2013

Workout was released today. You can find it at games.crossfit.com or the crossfit games facebook page.

Active recovery day:
2 Rounds of:
1 Macca's Run
500m Row

3 Rounds of:
10 Pushups
10 Situps
10 Ring Rows

Nice and simple today. Hayden has submitted his score for workout 1. 105 reps.

Wednesday 06/03/2013

Adrian programmed the workout today guys. He will be back in at 7pm if anyone wants to castrate him for the pain he is putting you through.

At some point during the workout there will be double unders and toes 2 bar.

Tuesday 05/03/2013

AMRAP in 10 Minutes of:
10 Power Cleans (80/50)
5 Push Jerks

Rest

10 Rounds of:
10 Box Jumps
10 Situps

Post time and weight to comments.

Monday 04/03/2013

Hi Everybody!

So the 11am class I gave the opportunity to pick some exercises and come up with a workout, it looks......pleasant. There are quite a few pullups so if you need tape or gloves and you want your hands to last for the first open workout, then bring some. Otherwise I will see you tonight and you can sweat over what's coming up.

Coach.

Thursday 28/02/2013

Hey guys, looks like we will be staying at Menai for the CrossFit Open. Sorry to keep getting you all riled up for the move and then stuffing you around.

Kipping HSPU Practice

15 Minute AMRAP of:
30 Double Unders
20 KB Swings
10 Toes to Bar

Post time and weight to comments.

Thursday 27/02/2013

2 * Max Effort Macca's SPRINT, rest as req'd between reps.

'Elizabeth'
21/15/9 of:
Power Clean (60/40)
Ring Dips


Post time and weight to comments.

Tuesday 26/02/2013

Athlete's program is up on the board.

We will be having a couple of skills and drills at the start of each class this week to hone in the technique on a few bits on pieces. Today: Snatch work, Wed: Toes 2 Bar, Thur: Kipping HSPU, Friday: Pullups.

Snatch work, build up to heavy.

Death By Wall Balls (2 reps at a time).

Core work.


Post Reps and weight to comments.

Monday 25/02/2013

15 Minutes to get heaviest weight in complex:
3 Deadlifts
2 Hang Squat Cleans
1 Jerk


2 Rounds for time with a 20 minute Cap:
10 Snatch (60/40)
20 HSPU
30 Pullups
40 Squats
1 Macca's Run

Friday 22/02/2013

'DT'
5 Rounds for time of:
12 Deadlifts (70/45)
9 Hang Cleans
6 Push Jerks

Use the same weight for all three exercises, this is one of our benchmark workouts, let's have some fun with it.

Post time and weight to comments.

Thursday 21/02/2012

Head on over to the CrossFit BodiComplete Facebook page and check out the video of an 8 year old demonstrating how a Snatch should look.

Mash-up Today.

1 Farmers Carry, upon return you will have 10 minutes to establish:
1 Rep Max Power Clean
Rest
5 Rounds for time of:
10 Double Unders
10 Pushups
10 KB Swings

Post time and weight to comments.

Wednesday 20/02/2013

Athlete's programming is up on the board, you know who you are, bring long socks.

18 Minute AMRAP of:
30 Overhead Squats (50/30)
20 Box Jumps
10 Power Snatch (50/30)

Post time and weight to comments.

Tuesday 19/02/2013

The speed, the power, the man.

Athlete's program is up on the board. It's good stuff. So is today's workout.

3 Rounds for time of:
200m Run
12 Pushups
6 Cleans (60/40)

Rest

For time:
50 Overhead Lunges (20/10)
50 Toes to Bar
50 OH Lunges

Post time and weights to comments.

Monday 18/02/2012

7 Minute AMRAP of burpees with a partner, alternating. They do 1, you do 1, they do 1, you do 1 etc etc etc until 5 minutes is up. They have to clap overhead before you start.

Rest 5 Minutes then:
30/20/10 of:
Ring Dips
*3 Double Unders
Back Squats (40/25)

Post time and weight to comments.

Friday/02/2013

Just a reminder that after sunday's session we will be hitting up Al Awafi's for a big Lebo Feed, if you're not convinced it's a good idea I'm sure sally can talk you into it.


8 Minute AMRAP of:
10 KB Swings (24/16)
10 Burpees

Rest 3 Minutes

5 Minute AMRAP of:
10 Toes to Bar
30 Lateral Jumps

Post reps to comments.

Thursday 14/02/2013

Hey guys, we will be moving everything in to the new gym this weekend so if you can help that'd be great. As a result classes on the weekend will be slightly different. There will be no 10am class on Saturday as that's when we will start taking everything down. And there will be no Sunday classes. Monday should kick off at the new gym at the same time as usual. The address is Unit 10/29-33 Waratah street, Kirrawee.
There is to be NO PARKING, in the complex. Use the street parking provided. For you daytime members you might have a little trouble finding a spot but everyone else should be sweet.

Long one today guys, eddie you'll like this one.

3 Rounds for time of:
25 Pushups
50 Squats
2 * Macca's Run

Post time to comments.

Wednesday 13/02/2013

Hey guys, we will be moving everything in to the new gym this weekend so if you can help that'd be great. As a result classes on the weekend will be slightly different. There will be no 10am class on Saturday as that's when we will start taking everything down. And there will be no Sunday classes. Monday should kick off at the new gym at the same time as usual. The address is Unit 10/29-33 Waratah street, Kirrawee.
There is to be NO PARKING, in the complex. Use the street parking provided. For you daytime members you might have a little trouble finding a spot but everyone else should be sweet.

Mash-Up today.


2 Minutes of double unders.

Death by Chin-up

4 Minute AMRAP of Man-Makers. You can youtube them if you like.

Post time and weight to comments.

Tuesday 12/02/2013

10-1 of:
Power Cleans (60/40)
Box Jumps

Adrian through a little something spicy in there also.

Post time and weight to comments.

Monday 11/02/2013

AMRAP in 15 minutes of:
'Fran'
21/15/9
Thrusters
Pullups

Bring your gloves or plenty of tape or whatever it is you need to not destroy your hands.

Post time and weight to comments.

Friday 08/02/2013

10 Minute cap.
"Annie"
 Look it up if you don't know what it is.
2 minute rest

1.6km Run

Thursday 07/02/2013

Athlete's program is on the board. Check out the video in yesterday's post.

Circuit today guys:
Anchored rope climbs
Dumbell Snatch
Back Squats
Burpees
Situps

It's going to get messy.

Wednesday 06/02/2013

Let's see as many of us register and get into this.

Athlete's program is up on the board.

20 Min AMRAP:
1 Macca's Run
10 Clean and Jerk (60/40)

Post time and weight to comments.

Tuesday 05/02/2013

Practical application of CrossFit into a real life situation:
Coming home from a wedding in a foreign country to a door that is locked and the owner of the house being 97% deaf. What to do? Muscle up through some structure on the side of the house and squat through the window. Cross-Fixed!

Strict Press - 5,4,3,2,1,1,1

3 Rounds of:
40 Lateral Jumps
20 Pushups
3 Rounds of:
30 Box Jumps
15 Ring Dips



Post time and weight to comments.

Monday 04/02/2013

Hi everybody. I would like to take this opportunity to warn you all off using jetstar as they are a little usless.

on that note, Laura will be running the classes tonight as I won't be back today.
she is designing the workout so it will be a mice surprise when you rock up. very proud of the effort on the weekend and i will see you all soon.

coach.

Friday 01/02/2013

Hey guys, a few changes for the weekend due to the competition at aphesis and my being in New Zealand.
Friday Classes: 6am, 5pm, 6pm only
Saturday Classes: 7am, 9am only
Sunday: No classes, go cheer on your friends and our members at CrossFit Aphesis, we have 16 competitors.
Monday Classes: 4pm, 5pm, 6pm, 7pm only.

15 Minutes on Mobility, pick something if it's sore or not and work it. Spiky balls, lacrosse balls, bands and stretching. Get loose.

13 Minute AMRAP of:
15 Wall Ball
10 Ring Dips
5 Power Snatch (60/40)

Post time and weight to comments.

Thursday 31/01/2013

Hey guys, a few changes for the weekend due to the competition at aphesis and my being in New Zealand.
Friday Classes: 6am, 5pm, 6pm only
Saturday Classes: 7am, 9am only
Sunday: No classes, go cheer on your friends and our members at CrossFit Aphesis, we have 16 competitors.
Monday Classes: 4pm, 5pm, 6pm, 7pm only.

It's an exciting weekend.
Athlete's program is on the board.

5,4,3,2,1 of:
Deadlift (140/100)
10m Handstand walk/ 10 Second handstand hold

Rest

3 Rounds for time of:
15 HR Pushups
1 Macca's Run

Post time and weight to comments.

Wednesday 30/01/2013

Athlete's program is up on the board for when you get in.

15/12/9/6/3 of:
Front Squats (80/55)
Push Jerk (80/55)


L-sit work


Post time and weight to comments.

Tuesday 29/01/2013

3 Rounds for time of:
5 Bar Muscle Ups
10 Overhead Squats (60/40)
15 Burpees
20 Toes to Bar
25 Double Unders

It is a pretty technical workout, there will be plenty of options to scale to if you need it.

Post time and weight to comments.

Friday 25/01/2012

Reminder that only 7 and 9am classes Saturday, No Sunday classes, 8am only at green hills car park.

2 Rounds for time of:
15 HSPU
OH lunge down alley and back
Macca's Plate run
20 Burpees onto plate

Post time and weight to comments.

Thursday 24/01/2012

Hey guys, 7 and 9 are the only classes on Saturday, no classes on Sunday. And for those keen to train on Monday we will have only one session, 8am down at Green Hills. meet at the end of the car park. Message me if you are keen so I can get an idea of what equipment to bring. We will swim afterwords and maybe organise a bbq.

Work up to a heaviest single bear complex.

13 Min AMRAP of:
10 Pullups
20 Box Jumps
30 KB Swings.

Post time and weight to comments.

Wednesday 23/01/2013

20 Minutes:
Muscle up transition


4 rounds for time of:
15 Ring Dips
1 Macca's Run
15 Pushups
1 Minute Rest


Post time to comments.

Tuesday 22/01/2013

"JH"
21/15/9 of:
Thrusters (40/25)
Double Unders
Burpees

Rest

In Pairs rowing:
Row 3 Km as a team.

Post time and weight to comments.

Monday 21/01/2012

I like this workout from the weekend, so you guys get to have a crack at it too.

3 Rounds for time of:
20 Overhead Squats (60/40)
50 Walla Ball
10 Power Snatch (60/40)
20 Toes 2 Bar

Post time and weight to comments.

Thursday 17/01/2013

Today is a skill based day as the volume this week has been very high and I don't want you all to burn out. So when I say take it easy today I mean it, work on your school but not to fatigue!

30 Minutes to work of:
Handstand/ HS Walk
Pullups
Dips
HSPU
Muscle up - bar/rings

3 Rounds of:
5-10 Reps of your skill of choice
1 Macca's Run

Post what you did to comments.

Wednesday 16/01/2013

EMOM for 10 minutes perform this comp[lex without letting go of the bar:
1 Deadlift
1 Power Clean
1 Squat Clean
@ 90% of max clean

Rest 2 minutes then 10-1 of:
Burpees onto a plate
Toes to bar

Post time and weight to comments.

Tuesday 15/01//2013

I will put up the recipe some time today for those of you that were keen.

10 Minute AMRAP of:
10 Push Press (50/30)
10 Front Squats (50/30)
Rest 1 Minute
AMRAP in 3 minutes of:
Double Unders
Rest 1 minute
2 Rounds for time of:
1 Macca's Run
15 Deadlifts (50/30)


Post time and weights to comments.

Monday 14/01/2013

First addition of the year and with that cold spell running through yesterday I decided that a thai soup (If you've been to thailand you know it's hectic) was on the menu, so on that note, welcome to another edition of 'Vaughn's Kitchen: Is it even Paleo?'
Now I've tried this once before and it didn't work, this time I thought I would made a prawn stock seeing as the main ingredient was going to be prawns. I was a little nervous but it worked so well and Only took 25 minutes. Unfortunately the website is not allowing me to add photos and I can't figure out why. I will try to put them up tomorrow.

Ingredients:
20 Medium green prawns
1 Carrot sliced, unpeeled
1 Onion sliced
3 Stalks of parsley
1 Stalk of thyme
2 Bay leaves
1/2 cup white wine
Fresh chillies/Sambal Oelek (optional, how much you add is up to you, how hot do you like it?)

Directions:
1. Peel prawns and keep meat to the side, place heads and tails into a hot pain with olive oil. Cook for 5 minutes.
2. Add all the other ingredients and cook for 1 minute.
3. Cover completely with cold water. Now if you want a really strong flavoured stock keep all the ingredients in, if you want a little less strength in the stock skim majority of the ingredients out.
Simmer for 20 minutes.
4. Strain and BOOM! There is a perfect stock that can be used for soups or flavouring stir fry. You don't need much to make a good soup so store it in the freezer in 500ml batches.

Tomorrow I will put down the soup I made so stay tuned.

Clean and Jerk Ladder! good times.

Rest 10 Minutes.

3 Rounds for time of:
12 Pullups
9 Burpees
1 Macca's Run

Post time and weight to comments.

Saturday 12/01/2012

In teams of 3:
 Person 1 does a farmer's carry whilst the other 2 start 50/40/30/20/10 of:
Box Jumps
Hang Snatch (50/30)

All three must perform a farmer's carry.

Post time and weight to comments.

Friday 11/01/2012

Something heavy for all you big lifters out there.

15 Minute AMRAP of:
5 Shoulder to overhead (80/50)
5 Strict Pullups
10 Wall Ball

Post time and weight to comments.

Thursday 10/01/2013

3 * 5 minute AMRAPS of:
 - Rowing for metres
 - 10 Slamball
   10 HR Pushups
   10 Knees 2 Elbows
 - 1 Power Clean (60/40)
   1 Front Squat
   2 Power Clean
   2 Front Squat
   3....you get the idea.

Post reps and metres to comments.

Wednesday 09/01/2012

30 Minutes spent perfecting Overhead Squat/Snatch

4 Rounds for time of:
15 Power Snatch (40/25)
1 Macca's Run

Post time and weight to comments.

Tuesday 08/01/2013

Today is apparently going to be scorching hot, we will be spending the first part of the lesson doing some goal setting. I will take you through step by step on how I want you to do it so come in prepared. For those of you who miss out today you will have an opportunity tomorrow.

AMRAP in 10 minutes of:
20 Double Unders
15 Wall Ball
10 Ring Dips


Post time and weight to comments.

Monday 07/01/2013

Marissa's birthday workout today. She is 26, I will let your imaginations run wild from here.

Friday 04/01/2012

EMOM for 10 minutes:
5 Pullups
10 Wall Ball

Scale up to chest to bar for a bigger challenge.

Post time and weight to comments.

Thursday 03/01/2013

Merry CrossFit everyone and welcome back to a new year of excellence. Simple one to get you started today, remember to think about some things you would like to achieve this year whether it's body shape, lifting or workout goals or competitive goals and on Monday/Tuesday we will be writing these out amongst other things.

For time:
1 Macca's Run
20 Pushups
40 Squats
10 Pushups
20 Squats
1 Macca's Run
10 Pushups
20 Squats
20 Pushups
40 Squats
1 Macca's Run

Post time and weight to comments.