tag:blogger.com,1999:blog-5889904606133797832024-03-14T14:21:25.481+11:00CrossFit BodiCompleteAnonymoushttp://www.blogger.com/profile/00452234805772761898noreply@blogger.comBlogger1138125tag:blogger.com,1999:blog-588990460613379783.post-75597342716820920752014-10-08T07:06:00.000+11:002014-10-08T07:06:08.683+11:00Wednesday 08/10/2014A reminder that the 8 week challenge begins in just under 2 weeks. Get your friends involved I know there are many of you that have mentioned they are keen to get started.<br />
<br />
Have them email me to get going on this!<br />
<br />
<br />
Group A - 7 rounds of:<br />
3 Wall Climbs<br />
20 Sec Knee Hang<br />
10 Pushups<br />
Rest 40 seconds.<br />
<br />
<br />
Group B - 7 Rounds of:<br />
3 HS Negatives<br />
10 Sec L-hang<br />
Rest 1 Minute.<br />
<br />
<br />
5 Rounds for speed and form of:<br />
10 Thrusters 40/25<br />
10 Box Jumps<br />
50% max effort pullups<br />
Rest 2 minutesAnonymoushttp://www.blogger.com/profile/00452234805772761898noreply@blogger.com0tag:blogger.com,1999:blog-588990460613379783.post-42715790873202181572014-10-07T07:56:00.001+11:002014-10-07T07:56:43.036+11:00Tuesday 07/10/2014Yesterday was a blast with our gym grid league competition and touch footy. Back to the grind today.<br />
<br />
Group A -For quality:<br />
10 Rounds of<br />
10 Deadlifts 40/25<br />
10 Bent Over Row 40/25<br />
Rest 20-30 secs.<br />
<br />
Group B: 10/7/5/3 of<br />
Power Cleans.<br />
Rest as required. increase weight each set.<br />
<br />
A + B: EMOM for 10 mins of:<br />
10 Burpees facing bar<br />
1 Snatch<br />
<br />
<br />Anonymoushttp://www.blogger.com/profile/00452234805772761898noreply@blogger.com0tag:blogger.com,1999:blog-588990460613379783.post-41843087307994003832014-10-03T06:00:00.000+10:002014-10-03T06:00:02.976+10:00Friday 03/10/2014<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
So proud of everyone so far this week. Don't forget to book in for the dexa scan and put your name down for the nutrition seminar leading into our 8 week challenge. Get your friends involved and see the same changes you have seen amongst them. Plus it's always nice to talk to someone else who appreciates CrossFit.</div>
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Group A – 6
Efforts of:</div>
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20 Calorie
Airdyne</div>
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50 Skips or
25 Double unders</div>
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10 Pushups
(perfect)</div>
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Rest 60
seconds.</div>
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<br /></div>
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Group B – 15
Mins to work up to a heavy:</div>
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Snatch Grip Deadlift</div>
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Power Snatch</div>
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Overhead
Squat</div>
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<br /></div>
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A+B – 3 Min
AMRAP of Front Squats 60/40</div>
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Rest 1
minute</div>
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3 Min AMRAP
of Clean and Jerk 60/40</div>
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Rest 1
minute</div>
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3 Min AMRAP
of: Thrusters 60/40</div>
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Rest 1
minute</div>
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<br /></div>
<br />
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
Then 1.6km
Run.</div>
Anonymoushttp://www.blogger.com/profile/00452234805772761898noreply@blogger.com0tag:blogger.com,1999:blog-588990460613379783.post-3558440239667464212014-10-02T06:00:00.000+10:002014-10-02T06:00:01.251+10:00Thursday 02/10/2014<b>A friendly reminder that on Monday we will only be open from 8am until approx 9am due to the public holiday. At 930am we will be playing a muck around game of touch footy at kareela football field. All are welcome to join us!</b><br />
<b><br /></b>
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Group A – 3
* 1km Row, Rest 2 mins between Efforts.</div>
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<br /></div>
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Group B – 5
Sets of: 8 Deadlifts @ 75%</div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
Superset 15
Box Jumps Think speedy transitions.</div>
<br />
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Rest 2:30
mins.</div>
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A+B: 2 Rounds of;</div>
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30 KB Swing</div>
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30 Wall Ball</div>
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Rest 3 mins.</div>
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2 Rounds of:</div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
20 KB Swing</div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
20 Wall Ball</div>
Anonymoushttp://www.blogger.com/profile/00452234805772761898noreply@blogger.com0tag:blogger.com,1999:blog-588990460613379783.post-66889339372681588302014-10-01T11:02:00.003+10:002014-10-01T11:02:58.249+10:00Wednesday 01/10/2014Hope all your legs are recovering well today!<br />
<br />
Check out the facebook page for an article that we shared to help explain why you will see me constantly change the damper setting on your rowers when you are preparing for a workout.<br />
<br />
Hopefully that helps in future workouts.<br />
<br />
<b>On Monday, we will have the gym open from 8am to approximately 9am for a big team workout. Then at 930am we will be heading up to Karella footy field to have a muck around game of touch footy. Afterwards will be lunch and/or beach for anyone who has nothing organised just yet. Let me know if you are keen!</b><br />
<b><br /></b>
Group A -<br />
8 Rounds of;<br />
10 Strict Press, keep it light and work on form.<br />
20/10 Double Battle Rope<br />
Rest 45-60 seconds.<br />
<br />
Group B -<br />
3 Drop Sets of Strict Press<br />
ME @ 45/30<br />
Immediately upon completion,<br />
ME @ 30/20<br />
<br />
Rest 4 minutes between sets.<br />
<br />
<br />
A+B - 6 Rounds of;<br />
1 Muscle Up<br />
5 Power Cleans 60/40<br />
300m RunAnonymoushttp://www.blogger.com/profile/00452234805772761898noreply@blogger.com0tag:blogger.com,1999:blog-588990460613379783.post-85724533149815439512014-09-28T22:10:00.000+10:002014-09-28T22:10:26.762+10:00Monday 28/09/2014We have a brand new block of programming beginning and I am excited to get this cranking. As mentioned we will be having two pathway options for our classes with Group A focused on Mechanics and Consistency sprinkled with intensity and Group B (having demonstrated those mechanics and consistency) performing at a higher intensity for their ability.<br />
<br />
The programming will be designed to cater to and meet the needs of as many individuals as we can manage. How 'challenging' it is depends upon you and how you approach each session.<br />
<br />
Group A:<br />
10 Rounds of:<br />
5 Ring Rows, elevate as neccessary<br />
Super set 5 Strict Burpees<br />
Rest 30-60 seconds between sets.<br />
<br />
Group B:<br />
5 * 5 Strict Pullups, scale up or down as required. Maximum Orange Band Allowed for support of movement, perform negatives when using bands.<br />
<br />
Upon completion of 5th pullup perform 10 Clapping Pushups. Rest 2 Mins between sets.<br />
<br />
A + B; 5 Rounds for time of:<br />
10 Overhead Squats 40/25<br />
10 Toes to BarAnonymoushttp://www.blogger.com/profile/00452234805772761898noreply@blogger.com0tag:blogger.com,1999:blog-588990460613379783.post-10894464305186653602014-09-22T14:41:00.002+10:002014-09-22T14:41:58.041+10:00Monday 22/09/2014We have a big week ahead of us everyone. I may be a little slow in responding to emails and getting information to all of you while we repair and setup the new PC at work. I have my home computer available to me but obviously I will need to be at home to get these things completed.<br />
<br />
Testing week is upon us, I hope you all read the newsletter I sent out, especially the "Coach's Thought" on encouragement.<br />
For those of you who happened to miss the coach's thought it revolved around this saying: Think about how you can spur one another on to love and good deeds.<br />
<br />
I will have an information flyer complete for you to hand or send to friends regarding the 8 week challenge. We are going above and beyond this time round to see the results increased massively.<br />
<br />
<br />Anonymoushttp://www.blogger.com/profile/00452234805772761898noreply@blogger.com0tag:blogger.com,1999:blog-588990460613379783.post-91544214980239079842014-09-19T07:04:00.001+10:002014-09-19T07:04:37.544+10:00Friday 19/09/2014Next week is testing week, so sleep and eat well over the weekend and prepare for excellence.<br />
<br />
3 * 5 Strict Press<br />
<br />
3 * 5 Push Press<br />
<br />
6 * 1 Split Jerk<br />
<br />
5 Rounds of:<br />
8 Deadlifts 80/50<br />
15 Box Jump OversAnonymoushttp://www.blogger.com/profile/00452234805772761898noreply@blogger.com0tag:blogger.com,1999:blog-588990460613379783.post-48978159523040453022014-09-18T08:16:00.001+10:002014-09-18T08:16:10.585+10:00Thursday 18/09/2014<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-TvkYe-6YTRI/U_z6wsqpaII/AAAAAAAAAno/G4tgrJtpCl4/s1600/Young%2BTim.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-TvkYe-6YTRI/U_z6wsqpaII/AAAAAAAAAno/G4tgrJtpCl4/s1600/Young%2BTim.jpg" height="320" width="291" /></a></div>
<a href="http://4.bp.blogspot.com/-C-JT4ZyuxrY/U_z6vr3cKiI/AAAAAAAAAng/o504FqciOxQ/s1600/Shredded%2BTim.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://4.bp.blogspot.com/-C-JT4ZyuxrY/U_z6vr3cKiI/AAAAAAAAAng/o504FqciOxQ/s1600/Shredded%2BTim.jpg" height="320" width="292" /></a><br />
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<br />
I did a post on this kid just a few weeks ago. I made 3 points:<br />
1. He works hard when he is here.<br />
2. He doesn't get distracted.<br />
3. And he asks for help and listens.<br />
<br />
For 4 years he has been doing this every single week. In fact the only time he has not been around to my knowledge has been through Football related injuries.<br />
<br />
The young photo of Tim is about the time he decided he wanted to make it in his chosen sport of Rugby League.<br />
The second photo is two years later.<br />
And 2 years later again I am proud to say that Tim has been selected to join the South Sydney Rabbitohs Under 20's train on Squad.<br />
<br />
Hard work and dedication pay off and here is living proof.<br />
<br />
<br />
<br />
<b>A strength circuit today involving DB Chest Press, Chinups and Step ups.</b><br />
<b><br /></b>
<b>In Pairs alternating between exercises: 5 Rounds of-</b><br />
<b>10 Calorie Row</b><br />
<b>15 Wall Ball</b>Anonymoushttp://www.blogger.com/profile/00452234805772761898noreply@blogger.com0tag:blogger.com,1999:blog-588990460613379783.post-53911190570980072972014-09-17T06:04:00.001+10:002014-09-17T06:04:22.286+10:00Wednesday 17/09/2014<b>Stay tuned to the Facebook Page today for something special that is worthy of mention.</b><br />
<b><br /></b>
<b><br /></b>
HS Work - Options and work on the board.<br />
<br />
For Quality:<br />
15 Sec chin over bar hold<br />
10 Overhead Squats 40/25<br />
5 Power Snatch 40/25<br />
<br />
For time:<br />
5/4/3/2/1 of:<br />
Clusters 60/40<br />
Chest to Bar PullupsAnonymoushttp://www.blogger.com/profile/00452234805772761898noreply@blogger.com0tag:blogger.com,1999:blog-588990460613379783.post-77899420076170352412014-09-16T07:30:00.001+10:002014-09-16T07:30:11.283+10:00Tuesday 16/09/2014Yesterday was an awesome and successful day at training and today is shaping up to be the same!<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-CvukdN7CiFU/VBdYDSnGhJI/AAAAAAAAAoI/_VxKUDeuNg8/s1600/20140913_110801.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-CvukdN7CiFU/VBdYDSnGhJI/AAAAAAAAAoI/_VxKUDeuNg8/s1600/20140913_110801.jpg" height="180" width="320" /></a></div>
<a href="http://1.bp.blogspot.com/-oTegjKycdBU/VBdYEOk3_DI/AAAAAAAAAoM/hgbiIjujhXw/s1600/20140913_110852.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://1.bp.blogspot.com/-oTegjKycdBU/VBdYEOk3_DI/AAAAAAAAAoM/hgbiIjujhXw/s1600/20140913_110852.jpg" height="180" width="320" /></a><br />
<b>Mc'd with a 35kg Snatch attempt.</b><br />
<b><br /></b>
<b>Nerida Standing up 50kgs</b><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-JD2JIF6hi9w/VBdYE3w6vJI/AAAAAAAAAoU/436rRS98xX0/s1600/20140913_111619.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-JD2JIF6hi9w/VBdYE3w6vJI/AAAAAAAAAoU/436rRS98xX0/s1600/20140913_111619.jpg" height="180" width="320" /></a></div>
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<a href="http://4.bp.blogspot.com/-hRDSa5aA0Iw/VBdYJybV7bI/AAAAAAAAAog/GT_Hxt8DIkA/s1600/20140913_111834.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://4.bp.blogspot.com/-hRDSa5aA0Iw/VBdYJybV7bI/AAAAAAAAAog/GT_Hxt8DIkA/s1600/20140913_111834.jpg" height="180" width="320" /></a></div>
<b>Jimmy fighting his way to a 60kg snatch.</b><br />
<b><br /></b>
<b>Steve not so lucky with his 80kg attempt.</b><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-DEKT-GUzUwA/VBdYTHayhfI/AAAAAAAAAoo/FxZMMZI2Vhc/s1600/20140913_112912.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-DEKT-GUzUwA/VBdYTHayhfI/AAAAAAAAAoo/FxZMMZI2Vhc/s1600/20140913_112912.jpg" height="180" width="320" /></a></div>
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<a href="http://3.bp.blogspot.com/-U8sSQbhlESE/VBdYTiWSJRI/AAAAAAAAAos/jsr-hPs0uz4/s1600/20140913_133147.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://3.bp.blogspot.com/-U8sSQbhlESE/VBdYTiWSJRI/AAAAAAAAAos/jsr-hPs0uz4/s1600/20140913_133147.jpg" height="180" width="320" /></a></div>
<b>Your teams, both champions. Get behind them, encourage them and see them improve.</b><br />
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<div style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19.3199996948242px; margin-bottom: 6px;">
Tier 1, Tier 2 and Jakii all did us very proud over the weekend. Tier 1 took on CrossFit Active in what seemed like a difficult match up and managed to stand their ground and in the words of the Cf Active Judges "Showed considerable fight and never gave up".<br />Ridge bagged himself a 111kg snatch and Alex also got a .7kg pb on his snatch.</div>
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Tier 2 Had a match up against the CrossFit Macarthur Annihilators and after a slow start found their rhythm to take out 2 events to 1. Massive<span class="text_exposed_show" style="display: inline;"> efforts from all of the team members in such a high octane match-up. Nerida also hit a pb snatch @ 55kgs and welcome back to Liz who demonstrated a well healed body is hers for keeps.</span></div>
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Many of the team members backed up on Sunday for the SWS Back to Basics Games day. Most of whom trying their first advanced competition.</div>
<div style="color: #141823; margin-bottom: 6px; margin-top: 6px;">
Jakii our resident kids coach had a strong showing finishing in first place after the 3 main events. Unfortunately she was knocked out during the final but the promise she has demonstrated and inspiration she has brought can not be denied.</div>
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So proud of everyone involved and a big thank you to all the volunteers and cheer squads involved on the weekend!</div>
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<span style="color: #cc0000;">5 Sets of Gymnastics Ring Work, as usual there are options on the board.</span></div>
<div style="margin-bottom: 6px; margin-top: 6px;">
<span style="color: #cc0000;"><br /></span></div>
<div style="margin-bottom: 6px; margin-top: 6px;">
<span style="color: #cc0000;">300m Farmers Carry</span></div>
<div style="margin-bottom: 6px; margin-top: 6px;">
<span style="color: #cc0000;">20 Push Press</span></div>
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<span style="color: #cc0000;">20 Renegades</span></div>
<div style="margin-bottom: 6px; margin-top: 6px;">
<span style="color: #cc0000;">300m Farmers Carry</span></div>
<div style="margin-bottom: 6px; margin-top: 6px;">
<span style="color: #cc0000;">20 Renegades</span></div>
<div style="margin-bottom: 6px; margin-top: 6px;">
<span style="color: #cc0000;">20 Push Press</span></div>
<div style="margin-bottom: 6px; margin-top: 6px;">
<span style="color: #cc0000;">300m Farmers Carry</span></div>
</div>
Anonymoushttp://www.blogger.com/profile/00452234805772761898noreply@blogger.com0tag:blogger.com,1999:blog-588990460613379783.post-7150280955047112162014-09-15T07:12:00.001+10:002014-09-15T07:13:11.926+10:00Monday 15/09/2014So much to write about the weekend that I think I will save it for an email.<br />
Needless to say, a huge amount of fun.<br />
And Teenage Mutant Ninja Turtles is not really worth seeing at the movies.<br />
<br />
<br />
We are squatting today. There are 2 options on the board respective to your goals.<br />
<br />
Workout: 3 Rounds of:<br />
500m/400m Row.<br />
15 Burpees<br />
30 Wall Ball<br />
Rest 2 mins.<br />
<br />
Your goal is to get as close to your first time on your subsequent rounds.<br />
<br />
<b>As usual there is bonus skill/cardio work on the board for those looking to hang around.</b>Anonymoushttp://www.blogger.com/profile/00452234805772761898noreply@blogger.com0tag:blogger.com,1999:blog-588990460613379783.post-78374153954913341052014-09-12T05:48:00.002+10:002014-09-12T05:48:43.109+10:00Friday 12/09/2014<b>As usual, a friendly reminder there is no open gym this afternoon due to our Kid's Classes.</b><br />
<b><br /></b>
<b>Summer is just around the corner so a reminder that we will be taking advantage of the extra light by opening the gym from 5:30 for those to practice any skills or do extra work that they normally wouldn't have time for.</b><br />
<b><br /></b>
<b>I will have extra gymnastics and/or cardiovascular work programmed for these open gym times. It's up to you whether you choose to do them. So next time if you're wondering if we should be doing more cardio, it's already in place.</b><br />
<br />
4 * 3 Clean High Pull @ 90-100% of max<br />
<br />
4 * 2 Hang Squat Clean + 1 Jerk @ 75% of max<br />
<br />
<br />
'Nate' - 20 min AMRAP of:<br />
2 Muscle Ups<br />
4 HSPU<br />
8 KB Swings 32/24Anonymoushttp://www.blogger.com/profile/00452234805772761898noreply@blogger.com0tag:blogger.com,1999:blog-588990460613379783.post-4816179684400027882014-09-11T06:13:00.000+10:002014-09-11T06:13:36.453+10:00Thursday 11/09/2014<b>RECOVERY!</b><div>
<b><br /></b></div>
<div>
<b>One of the hardest things to get right but I continually get asked how can I improve my recovery time, how can I be less sore the next day, what can I do to get better?</b></div>
<div>
<b><br /></b></div>
<div>
<b>Getting these following things right in order of importance will go a long way to seeing an improved version of yourself. Not to mention you will be kicking goals left right and centre:</b></div>
<div>
<b>1. Water intake. Differs a little for everyone but try to work between 2 and 3L per day.</b></div>
<div>
<b>2. Food, we've covered this many times. Meat, Vegetables, Nuts and Seeds, Not too much fruit. Minimise starchy foods and keep refined Carbs/Sugars out completely.</b></div>
<div>
<b>3. Sleep. Sleep well, turn your phone off an hour before bed. Have a cold shower. Block out as much artificial light as possible.</b></div>
<div>
<b>4. Supplementation, kind of comes under food but the difference is not everyone needs it. But getting good quality, clean protein like the brand we stock will see a big difference. Ask the guys who take it. Fish oil, a Multivitamin and especially magnesium and vitamin d.</b></div>
<div>
<b><br /></b></div>
<div>
<b>Now if you are doing the above fairly well and still can't figure out why you are so sore there is a quick option that works quite well especially for those doing competitions:</b></div>
<div>
<b><br /></b></div>
<div>
<b>Compression Garments.</b></div>
<div>
<b><br /></b></div>
<div>
<b>The compression gear is designed to improve blood flow and decrease inflammation. These two things combined make for less muscle soreness and joint soreness. I find sleeping in compression gear can make a world of difference the following day when you know you need to back up and go hard again.</b></div>
<div>
<b>If you're at that point then ask me after or before class what would work well for you.</b></div>
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Anonymoushttp://www.blogger.com/profile/00452234805772761898noreply@blogger.com0tag:blogger.com,1999:blog-588990460613379783.post-36988498193966857032014-09-10T15:40:00.001+10:002014-09-10T15:40:53.268+10:00Wednesday 10/09/2014Strength and Skill work today is focused around Ring Dips, there are several options on the board to go through.<br />
<br />
Wod: 4 Rounds for time of:<br />
15 Toes to Bar<br />
400m Run<br />
<br />
As usual there is bonus work for those looking to get stronger at their Gymnastics/Cardio.Anonymoushttp://www.blogger.com/profile/00452234805772761898noreply@blogger.com0tag:blogger.com,1999:blog-588990460613379783.post-58432761928001120862014-09-09T05:58:00.002+10:002014-09-09T05:58:42.073+10:00Tuesday 09/09/2014<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-V_QMqoHrTx0/VAdv0-D0F6I/AAAAAAAAAn4/kfTSxZOszKg/s1600/Cerberus%2BChallenge.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-V_QMqoHrTx0/VAdv0-D0F6I/AAAAAAAAAn4/kfTSxZOszKg/s1600/Cerberus%2BChallenge.jpg" height="320" width="226" /></a></div>
<b>A friendly reminder that the cerberus challenge is upcoming. Also this Saturday it looks like we will be playing host to the first round of the Australian fitness league for 1 of our teams. So feel welcome to hang around after the 9am class to check it out and cheer your team on. </b><br />
<b>Also, I could do with a couple of judges.... just saying. Coffees will be provided.</b><br />
<b><br /></b>
5 * 5 Back Squat superset 5-10 Strict Pullups. Other options are available on the board.<br />
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4 * 3 Snatch High Pull @ 100%<br />
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4 * 2 Hang Snatch @ 75-85%<br />
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3 * 500m Row, Max efforts. Rest 3 mins betweenAnonymoushttp://www.blogger.com/profile/00452234805772761898noreply@blogger.com0tag:blogger.com,1999:blog-588990460613379783.post-90180701131293612042014-09-08T05:42:00.000+10:002014-09-08T05:42:03.326+10:00Monday 08/09/2014Great stuff last week, let'e kick things up one more time going into this week!<br />
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3 * 5 Strict Press<br />
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3 * 5 Push Press<br />
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5 Rounds of:<br />
30 Double Unders<br />
10 Front Squats 40/25<br />
10 Burpees over barAnonymoushttp://www.blogger.com/profile/00452234805772761898noreply@blogger.com0tag:blogger.com,1999:blog-588990460613379783.post-55040748805896710202014-09-04T05:48:00.000+10:002014-09-04T05:48:06.857+10:00Thursday 05/09/2014<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<b>We've had a very busy start to the week but everything is right in the world now and we can get on with hitting it hard.</b></div>
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<a href="http://3.bp.blogspot.com/-V_QMqoHrTx0/VAdv0-D0F6I/AAAAAAAAAn0/QDJgDd83FNU/s1600/Cerberus%2BChallenge.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-V_QMqoHrTx0/VAdv0-D0F6I/AAAAAAAAAn0/QDJgDd83FNU/s1600/Cerberus%2BChallenge.jpg" height="640" width="451" /></a></div>
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<b><i>For those of you inspired or intrigued by the Allstars event on the weekend, we have been invited to attend this friendly competition with a handful of other gyms. It will be a fun and exciting competition and will be a great introduction for many of you. </i></b></div>
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The good things about these competitions if they give you something to train for, and they will then show you what you can work on.</div>
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<b>5 * 10 Bent over Row 60/40 Rest 2 mins btw
sets.<o:p></o:p></b></div>
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<b>Option 2 - 5 * 10 Heaves.<o:p></o:p></b></div>
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4 * 3 Clean
High Pulls @ 100% of max clean</div>
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3 * 2 Hang
Squat Clean + 1 Jerk @ 75% of max Clean.</div>
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<span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-AU; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Death by Shuttle runs. Up and back equals 1 lap.
Increase by 1 lap every minute</span>Anonymoushttp://www.blogger.com/profile/00452234805772761898noreply@blogger.com0tag:blogger.com,1999:blog-588990460613379783.post-73448794133594836132014-09-02T09:03:00.001+10:002014-09-02T09:03:24.473+10:00Tuesday 02/09/2014Back to normal this week with all classes running as expected. Spent some time in discussion with CrossFit Games and NPGL athlete Khan Porter over the weekend on different styles of workouts he is doing to prepare for his upcoming matches in the NPGL and I have come away with a few more interesting ideas to program in and mix it up for all of you!!!<br />
<br />
<b>A reminder that at the moment the 4pm open gym time slot on Friday's is cancelled while we trial our kids classes. This is more of a safety and WHS requirement than anything.</b><br />
<b><br /></b>
<b>5 * 5-10 Strict Pullups</b><br />
<b>S/set 10 Good mornings 40/25</b><br />
<br />
20 min EMOM of:<br />
Even Minute: 15 /12 Calories<br />
Odd Minute: 20/15 Box Jumps<br />
<br />
The bonus gymnastics programming will find it self on the back board! Have a great day and be inspired for the sessions to come.Anonymoushttp://www.blogger.com/profile/00452234805772761898noreply@blogger.com0tag:blogger.com,1999:blog-588990460613379783.post-44210360782045081662014-08-29T12:01:00.001+10:002014-08-29T12:01:33.595+10:00Friday 29/08/2014<b>A friendly reminder there is no open gym this afternoon at 4pm. Classes will run as normal.</b><br />
<b><br /></b>
<b>Also no classes tomorrow (saturday) as we will be out at the North Sydney Indoor Centre in Crows Nest. You are welcome to join us and check out what it's all about.</b><br />
<br />
<br />
<b>5 * 3 Front Squats @ 85%</b><br />
<b>S/set</b><br />
<b>3-5 Strict HSPU or HS Negatives</b><br />
<b><br /></b>
<b><br /></b>
<b>8 Min Cap:</b><br />
<b>50 Thrusters 40/25</b>Anonymoushttp://www.blogger.com/profile/00452234805772761898noreply@blogger.com0tag:blogger.com,1999:blog-588990460613379783.post-29250925224084861342014-08-28T07:03:00.001+10:002014-08-28T07:03:37.007+10:00Thursday 28/08/2014Some quick notices:<div>
<b>No open gym on Friday due to CFBC Kids classes. Classes will run as usual.</b></div>
<div>
<b>No classes on Saturday. Hit the dunes, or come out to Allstars Affiliate series and watch 24 of CFBC's finest slug it out with the rest of NSW and ACT.</b></div>
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<b><br /></b></div>
<div>
5 * 3 Clean High-Pull</div>
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5 * 2 Hang clean + 1 jerk</div>
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<br /></div>
<div>
5 Min cap:</div>
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5/4/3/2/1/ of:</div>
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Power Snatch 60/40</div>
<div>
Box Jump Overs</div>
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<br /></div>
<div>
5 Min Cap:</div>
<div>
20 Toes to bar</div>
<div>
20 Ring Dips</div>
<div>
20 Toes to bar</div>
Anonymoushttp://www.blogger.com/profile/00452234805772761898noreply@blogger.com0tag:blogger.com,1999:blog-588990460613379783.post-8284511689052498802014-08-27T07:29:00.001+10:002014-08-27T07:29:16.505+10:00Wednesday 27/08/2014<a href="http://1.bp.blogspot.com/-1NCBN1UZCEM/U_z6vsZWzUI/AAAAAAAAAnM/8vklIhEE0W0/s1600/Young%2BTim%2BAgain.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://1.bp.blogspot.com/-1NCBN1UZCEM/U_z6vsZWzUI/AAAAAAAAAnM/8vklIhEE0W0/s1600/Young%2BTim%2BAgain.jpg" height="320" width="213" /></a><a href="http://1.bp.blogspot.com/-TvkYe-6YTRI/U_z6wsqpaII/AAAAAAAAAnc/EFlyQN85cC8/s1600/Young%2BTim.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-TvkYe-6YTRI/U_z6wsqpaII/AAAAAAAAAnc/EFlyQN85cC8/s1600/Young%2BTim.jpg" height="320" width="291" /></a><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-C-JT4ZyuxrY/U_z6vr3cKiI/AAAAAAAAAnU/pdXsRJ7zZig/s1600/Shredded%2BTim.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://1.bp.blogspot.com/-C-JT4ZyuxrY/U_z6vr3cKiI/AAAAAAAAAnU/pdXsRJ7zZig/s1600/Shredded%2BTim.jpg" height="320" width="292" /></a></div>
<a href="http://1.bp.blogspot.com/-408V07TV8Kk/U_z6vmXVk0I/AAAAAAAAAnQ/GoysHCKDDsM/s1600/Massive%2Btim.PNG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-408V07TV8Kk/U_z6vmXVk0I/AAAAAAAAAnQ/GoysHCKDDsM/s1600/Massive%2Btim.PNG" /></a><br />
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<br />
<br />
<br />
The evolution of everyone's favourite young gun Tim Davis.<br />
Tim has demonstrated a desire to be the best athlete he can manage to be for his future and at CrossFit BodiComplete we have pursued this with him.<br />
Tim at age 13/14 above and when he was 17 in the pictures below (I have no recent photos since he turned 18 but he's about 5kgs heavier in muscle now).<br />
<br />
The key to Tim's success???<br />
-He has a belief, in his goal and himself.<br />
-He turns up, rain, hail or shine.<br />
-He works hard and listens to the coaching advice so that he can work smart as well.<br />
<br />
We wish him all the best with upcoming Rugby League Trials for U20's. No longer a junior.<br />
<br />
<br />
Start on whichever piece of work you would like to:<br />
<br />
4 * 4 Turkish Getups, increase weight each set.<br />
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2.5km Row for time.<br />
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Every 90 seconds for 10 rounds:<br />
5 Back Squats @ 70% of max<br />
5 Strict Pullups/10 Ring Rows<br />
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<br />Anonymoushttp://www.blogger.com/profile/00452234805772761898noreply@blogger.com0tag:blogger.com,1999:blog-588990460613379783.post-40692265650541553422014-08-26T07:11:00.000+10:002014-08-26T07:11:02.832+10:00Tuesday 26/08/2014It's the ladies turn on the speed ladder today. <div>
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<div>
Clean and Jerk Speed Ladder.</div>
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<div>
5 * 10 Step Ups 20" box using a barbell.</div>
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S/set 10 Pushups.</div>
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<br /></div>
<div>
10 Rounds for time of:</div>
<div>
10 Wall Ball</div>
<div>
5 Knees to Elbows</div>
Anonymoushttp://www.blogger.com/profile/00452234805772761898noreply@blogger.com0tag:blogger.com,1999:blog-588990460613379783.post-49653988358304559162014-08-25T06:10:00.001+10:002014-08-25T06:10:52.453+10:00Monday 25/08/2014The roles will be reversed for tomorrow but for today we have:<br />
<br />
Boys - Clean and jerk ladder.<br />
<br />
Girls - 5 sets of 10 step ups s/set with 10 pushups.<br />
<br />
Together:<br />
250m Row<br />
15 Burpees<br />
30 KB Swings<br />
15 Burpees<br />
250m Row<br />
For time.Anonymoushttp://www.blogger.com/profile/00452234805772761898noreply@blogger.com0tag:blogger.com,1999:blog-588990460613379783.post-81999451691544268552014-08-22T07:03:00.002+10:002014-08-22T07:07:03.565+10:00Friday 22/08/2014<div class="separator" style="clear: both; text-align: center;">
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<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-Ulmh1XxVdjE/U_Zbf4-I0hI/AAAAAAAAAmo/BEVAzD8VwqQ/s1600/Suicide%2BGrip.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-Ulmh1XxVdjE/U_Zbf4-I0hI/AAAAAAAAAmo/BEVAzD8VwqQ/s1600/Suicide%2BGrip.jpg" /></a></div>
<b><br /></b>
<b>Overhand Grip Vs Suicide Grip</b><br />
Why does it feel stronger when pressing with a suicide grip?<br />
Often removing the thumb from the gripping mechanics will free up your posterior shoulder allowing your elbow to sit a little higher up and forward. This allows the bigger back muscles to engage more efficiently Making you feel like it is in a better position and like the press is stronger, because it is, to be honest. <b>But! </b>You run the risk of losing the bar on your head due to not having the safety catch there if your wrist gives way. There are 100's of examples of this on Youtube, just type bench press fails.<br />
<br />
The Overhand Grip should feel just as strong as the Suicide Grip. Common faults include the elbows not sitting forward of the bar, the bar resting in the hands or on the collarbone as opposed to the anterior point of the shoulders or the bar sitting back in the fingers.<br />
Some simple solutions include:<br />
<a href="http://3.bp.blogspot.com/-MOW7U-r5yao/U_ZcJ-q0TeI/AAAAAAAAAm0/g5Ft9XCnDVY/s1600/push%2Bjerk.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-MOW7U-r5yao/U_ZcJ-q0TeI/AAAAAAAAAm0/g5Ft9XCnDVY/s1600/push%2Bjerk.jpg" height="320" width="258" /></a>-Mobility through your posterior capsule to bring your elbows forward.<br />
-Awareness drills on shoulder position during a front rack exercise.<br />
-Controlled descents from overhead with a light weight to practice catching position.<br />
-Gripping the bar firmly from the rack and pushing the elbows through to stop the bar from ending in the fingers and making a weak press.<br />
If you work on these things then your shoulder will sit in the same position that your suicide grip gives you, thus making it safer and stronger at the same time.<br />
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The overhand grip should be human nature as your go to position, you were born with thumbs so use them.<br />
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15 mins to hit a heavy set of 3 thrusters.<br />
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6/5/4/3/2/1/2/3/4/5/6 of:<br />
Thrusters<br />
Pullups<br />
<br />Anonymoushttp://www.blogger.com/profile/00452234805772761898noreply@blogger.com0