Monday, September 30, 2013

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, September 27, 2013

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, September 26, 2013

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, September 25, 2013

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, September 24, 2013

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, September 23, 2013

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, September 20, 2013

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, September 19, 2013

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, September 18, 2013

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, September 17, 2013

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, September 16, 2013

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, September 13, 2013

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, September 12, 2013

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, September 11, 2013

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, September 10, 2013

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, September 9, 2013

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, September 5, 2013

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, September 4, 2013

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, September 3, 2013

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, September 2, 2013

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.