Wednesday 08/10/2014

A 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.

Have them email me to get going on this!


Group A - 7 rounds of:
3 Wall Climbs
20 Sec Knee Hang
10 Pushups
Rest 40 seconds.


Group B - 7 Rounds of:
3 HS Negatives
10 Sec L-hang
Rest 1 Minute.


5 Rounds for speed and form of:
10 Thrusters 40/25
10 Box Jumps
50% max effort pullups
Rest 2 minutes

Tuesday 07/10/2014

Yesterday was a blast with our gym grid league competition and touch footy. Back to the grind today.

Group A -For quality:
10 Rounds of
10 Deadlifts 40/25
10 Bent Over Row 40/25
Rest 20-30 secs.

Group B: 10/7/5/3 of
Power Cleans.
Rest as required. increase weight each set.

A + B: EMOM for 10 mins of:
10 Burpees facing bar
1 Snatch

Friday 03/10/2014

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.

Group A – 6 Efforts of:

20 Calorie Airdyne

50 Skips or 25 Double unders

10 Pushups (perfect)

Rest 60 seconds.

Group B – 15 Mins to work up to a heavy:

Snatch Grip Deadlift

Power Snatch

Overhead Squat

A+B – 3 Min AMRAP of Front Squats 60/40

Rest 1 minute

3 Min AMRAP of Clean and Jerk 60/40

Rest 1 minute

3 Min AMRAP of: Thrusters 60/40

Rest 1 minute

Then 1.6km Run.

Thursday 02/10/2014

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!

Group A – 3 * 1km Row, Rest 2 mins between Efforts.

Group B – 5 Sets of: 8 Deadlifts @ 75%

Superset 15 Box Jumps Think speedy transitions.

Rest 2:30 mins.

A+B: 2 Rounds of;

30 KB Swing

30 Wall Ball

Rest 3 mins.

2 Rounds of:

20 KB Swing

20 Wall Ball

Wednesday 01/10/2014

Hope all your legs are recovering well today!

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.

Hopefully that helps in future workouts.

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!

Group A -
8 Rounds of;
10 Strict Press, keep it light and work on form.
20/10 Double Battle Rope
Rest 45-60 seconds.

Group B -
3 Drop Sets of Strict Press
ME @ 45/30
Immediately upon completion,
ME @ 30/20

Rest 4 minutes between sets.


A+B - 6 Rounds of;
1 Muscle Up
5 Power Cleans 60/40
300m Run

Monday 28/09/2014

We 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.

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.

Group A:
10 Rounds of:
5 Ring Rows, elevate as neccessary
Super set 5 Strict Burpees
Rest 30-60 seconds between sets.

Group B:
5 * 5 Strict Pullups, scale up or down as required. Maximum Orange Band Allowed for support of movement, perform negatives when using bands.

Upon completion of 5th pullup perform 10 Clapping Pushups. Rest 2 Mins between sets.

A + B; 5 Rounds for time of:
10 Overhead Squats 40/25
10 Toes to Bar

Monday 22/09/2014

We 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.

Testing week is upon us, I hope you all read the newsletter I sent out, especially the "Coach's Thought" on encouragement.
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.

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.

Friday 19/09/2014

Next week is testing week, so sleep and eat well over the weekend and prepare for excellence.

3 * 5 Strict Press

3 * 5 Push Press

6 * 1 Split Jerk

5 Rounds of:
8 Deadlifts 80/50
15 Box Jump Overs

Thursday 18/09/2014

I did a post on this kid just a few weeks ago. I made 3 points:
1. He works hard when he is here.
2. He doesn't get distracted.
3. And he asks for help and listens.

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.

The young photo of Tim is about the time he decided he wanted to make it in his chosen sport of Rugby League.
The second photo is two years later.
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.

Hard work and dedication pay off and here is living proof.



A strength circuit today involving DB Chest Press, Chinups and Step ups.

In Pairs alternating between exercises: 5 Rounds of-
10 Calorie Row
15 Wall Ball

Wednesday 17/09/2014

Stay tuned to the Facebook Page today for something special that is worthy of mention.


HS Work - Options and work on the board.

For Quality:
15 Sec chin over bar hold
10 Overhead Squats 40/25
5 Power Snatch 40/25

For time:
5/4/3/2/1 of:
Clusters 60/40
Chest to Bar Pullups

Tuesday 16/09/2014

Yesterday was an awesome and successful day at training and today is shaping up to be the same!

 Mc'd with a 35kg Snatch attempt.

Nerida Standing up 50kgs

 Jimmy fighting his way to a 60kg snatch.

Steve not so lucky with his 80kg attempt.

Your teams, both champions. Get behind them, encourage them and see them improve.

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".
Ridge bagged himself a 111kg snatch and Alex also got a .7kg pb on his snatch.

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 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.

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.

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.

So proud of everyone involved and a big thank you to all the volunteers and cheer squads involved on the weekend!

5 Sets of Gymnastics Ring Work, as usual there are options on the board.

300m Farmers Carry

20 Push Press

20 Renegades

300m Farmers Carry

20 Renegades

20 Push Press

300m Farmers Carry

Monday 15/09/2014

So much to write about the weekend that I think I will save it for an email.
Needless to say, a huge amount of fun.
And Teenage Mutant Ninja Turtles is not really worth seeing at the movies.


We are squatting today. There are 2 options on the board respective to your goals.

Workout: 3 Rounds of:
500m/400m Row.
15 Burpees
30 Wall Ball
Rest 2 mins.

Your goal is to get as close to your first time on your subsequent rounds.

As usual there is bonus skill/cardio work on the board for those looking to hang around.

Friday 12/09/2014

As usual, a friendly reminder there is no open gym this afternoon due to our Kid's Classes.

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.

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.

4 * 3 Clean High Pull @ 90-100% of max

4 * 2 Hang Squat Clean + 1 Jerk @ 75% of max


'Nate' - 20 min AMRAP of:
2 Muscle Ups
4 HSPU
8 KB Swings 32/24

Thursday 11/09/2014

RECOVERY!

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?

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:

1. Water intake. Differs a little for everyone but try to work between 2 and 3L per day.

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.

3. Sleep. Sleep well, turn your phone off an hour before bed. Have a cold shower. Block out as much artificial light as possible.

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.

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:

Compression Garments.

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.

If you're at that point then ask me after or before class what would work well for you.

Wednesday 10/09/2014

Strength and Skill work today is focused around Ring Dips, there are several options on the board to go through.

Wod: 4 Rounds for time of:
15 Toes to Bar
400m Run

As usual there is bonus work for those looking to get stronger at their Gymnastics/Cardio.