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.

Tuesday 09/09/2014

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. 
Also, I could do with a couple of judges.... just saying. Coffees will be provided.

5 * 5 Back Squat superset 5-10 Strict Pullups. Other options are available on the board.

4 * 3 Snatch High Pull @ 100%

4 * 2 Hang Snatch @ 75-85%

3 * 500m Row, Max efforts. Rest 3 mins between

Monday 08/09/2014

Great stuff last week, let'e kick things up one more time going into this week!

3 * 5 Strict Press

3 * 5 Push Press

5 Rounds of:
30 Double Unders
10 Front Squats 40/25
10 Burpees over bar

Thursday 05/09/2014

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.

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. 

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.

5 * 10 Bent over Row 60/40 Rest 2 mins btw sets.

Option 2 - 5 * 10 Heaves.

4 * 3 Clean High Pulls @ 100% of max clean

3 * 2 Hang Squat Clean + 1 Jerk @ 75% of max Clean.

Death by Shuttle runs. Up and back equals 1 lap. Increase by 1 lap every minute

Tuesday 02/09/2014

Back 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!!!

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.

5 * 5-10 Strict Pullups
S/set 10 Good mornings 40/25

20 min EMOM of:
Even Minute: 15 /12 Calories
Odd Minute: 20/15 Box Jumps

The bonus gymnastics programming will find it self on the back board! Have a great day and be inspired for the sessions to come.

Friday 29/08/2014

A friendly reminder there is no open gym this afternoon at 4pm. Classes will run as normal.

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.


5 * 3 Front Squats @ 85%
S/set
3-5 Strict HSPU or HS Negatives


8 Min Cap:
50 Thrusters 40/25

Thursday 28/08/2014

Some quick notices:

No open gym on Friday due to CFBC Kids classes. Classes will run as usual.

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.

5 * 3 Clean High-Pull

5 * 2 Hang clean + 1 jerk

5 Min cap:

5/4/3/2/1/ of:

Power Snatch 60/40

Box Jump Overs

5 Min Cap:

20 Toes to bar

20 Ring Dips

20 Toes to bar

Wednesday 27/08/2014

The evolution of everyone's favourite young gun Tim Davis.
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.
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).

The key to Tim's success???
-He has a belief, in his goal and himself.
-He turns up, rain, hail or shine.
-He works hard and listens to the coaching advice so that he can work smart as well.

We wish him all the best with upcoming Rugby League Trials for U20's. No longer a junior.


Start on whichever piece of work you would like to:

4 * 4 Turkish Getups, increase weight each set.

2.5km Row for time.

Every 90 seconds for 10 rounds:
5 Back Squats @ 70% of max
5 Strict Pullups/10 Ring Rows

Tuesday 26/08/2014

It's the ladies turn on the speed ladder today. 

Clean and Jerk Speed Ladder.

5 * 10 Step Ups 20" box using a barbell.

S/set 10 Pushups.

10 Rounds for time of:

10 Wall Ball

5 Knees to Elbows

Monday 25/08/2014

The roles will be reversed for tomorrow but for today we have:

Boys - Clean and jerk ladder.

Girls -  5 sets of 10 step ups s/set with 10 pushups.

Together:
250m Row
15 Burpees
30 KB Swings
15 Burpees
250m Row
For time.

Friday 22/08/2014

Overhand Grip Vs Suicide Grip
Why does it feel stronger when pressing with a suicide grip?
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. But! 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.

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.
Some simple solutions include:
-Mobility through your posterior capsule to bring your elbows forward.
-Awareness drills on shoulder position during a front rack exercise.
-Controlled descents from overhead with a light weight to practice catching position.
-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.
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.

The overhand grip should be human nature as your go to position, you were born with thumbs so use them.






15 mins to hit a heavy set of 3 thrusters.


6/5/4/3/2/1/2/3/4/5/6 of:
Thrusters
Pullups

Thursday 21/08/2014

Today is a good day. What are you planning to eat to do? If you haven't planned what do you have that you know you can prepare easily at home for dinner? Make the good decisions now for the long term result.


Death By Ring Dips.
Upon failure, complete 30 pushups.


1.6km Run/Row/2km Airdyne
100 Wall Ball
1.6km Run/Row/2km Airdyne

Wednesday 20/08/2014

Bring long socks today guys, or a long pair of A8 compression gear or skins. Rope climbs are fun but your shins will appreciate the love!!!


4 Rope Climbs (5 for the dangerous and daredevil)
80 KB Swings 32/24
15m HS Walk or 5 Laps of Bear Crawl
10 Overhead Squats 70/45
1 Clean and Jerk 90/55

You can scale this as required guys, there are options for those who don't wish to do rope climbs!

Monday 18/08/2014

SOOOOOOOOO.....
After a mammoth 48 hours with many thanks to Steve, Jarred, Cain, Joel and Trent we finally finished up the gym. A couple bits and pieces to finish off this round of renovations but for the most part we are good to go. The new section will primarily be used by the level 2 guys. The rowers will stay put, at this stage AND. very big AND. You will put all bags in the cubes and shelving provided to keep them off the floor and out of the way. Only drink bottles and towels will be allowed out into the main part of the gym.

Kid's section is almost complete. Just a few finishing touches need to be put to it and it will be good to go.
As usual, train hard, be inspired and let's kick this week off to a great start!!!


5 Sets of :
10 Front Rack Lunge (out of the rack)
S/set 5-8 Strict Pullups
Rest 2 mins.


5 Min Cap:
50 Renegades for time 20/15
2 min rest.
10 Min Cap:
100 Burpees for time.

Today is this week's easy day as well.

Wednesday 13/08/2014

A little break from the legs today. Enjoy trying to use a knife and fork later though.

Every min for 18 mins:
Minute 1: 20kb Swings
Minute 2: 20 Situps
Minute 3: 20 Pushups

Rest 10 mins then:
5 rounds of:
10 Renegade Rows
10 DB Cleans

Hi-ho silver, AWAAAAAAY!

Tuesday 12/08/2014

Back in town and raring to go. Fundamentals kicks off this week. We have 2 spots left so if you have any friends that are thinking about joining throw them in the deep end before we start to get busy!!!
Renovations are happening this weekend. It's not going to affect classes but just so you know we are making some changes.

We will be incorporating some new bits and pieces into many classes from now on, so make sure you get on board with them to see bigger changes and improvements.

15 Minute Cap:
30 SDHP 32/24kgs
30 Push Jerk 60/40
30 Pullups
30 Back Squats 60/40

In remaining time of the cap:
1 Rep Max Power Clean

10 Min rest, then finish 100 calories on the Rower for time.

Monday 12/08/2014

5 * 5 Back Squats @ 80%
S/set 10 Clapping Pushups

5 Rounds of:
1 Min Wall Ball
1 Min Box Jump
1 Min Push Press
1 Min Rest
For total reps.

Friday 09/08/2014

A reminder there is no open gym tonight at 4pm. All Friday classes running as usual.
Also there is no class on Saturday(tomorrow). Apologies for any inconvenience.

5 * 4 Snatch Pull @ 100% of max.
5 * 2 High Hang Snatch @ 75% of max.
5 attempts at a heavy snatch push jerk.


For time:
500m Row
12 P-Snatch 45/30
24 Wall Ball

Thursday 07/08/2014

A friendly reminder that there will be no open gym on Friday at 4pm. Classes will run as normal.

Also there are not Saturday classes due to the absence of all staff. Sand dune are a good substitute and I understand that a few people like Sarah and Alex are trying to organise it.

1.6km Run for time. Record your results please.

5 Rounds of:

5 Clean and Jerk 60/40

10 Front Squats 60/40

Wednesday 06/08/2014

A reminder that there will be no open gym on Friday. Classes will run as normal.

Also there will be no classes this Saturday. There are plenty of opportunities to get in before then. See you in gym.

5 Sets of:
ME Ring Dips
S/set
10 Good Mornings @ 40/25


1000m Row into 9/15/21 of:
Toes to Bar
KB Swings

Tuesday 05/08/2014

Hey everybody. As I will be away in Brisbane later this week there will be no open gym on Friday. Classes will run as usual. At this stage there may be no Saturday classes but I will confirm with you by this afternoon.




5 * 4 Clean Pulls @ 110% of max.
5 * 2 H-Hang Cleans @ 75% of max.
3 * 2 Split jerks @ 75%, position and speed is key.


5 Rounds for time of:
30 Double Unders
20 Pushups
10 Box Jumps

Monday 04/08/2014

Welcome to the new week, I hope you are as excited as I am.

5 * 5 Back Squat
S/set
3 HSPU Negatives or Strict HSPU


Every 2 mins for 16 mins:
5 Cleans 60/40
6 Chest 2 Bar pullups
7 lateral Burpees over bar.

Thursday 31/07/2014

STRETCH!!!
This is not just another post about how stretching or mobility is going to benefit you, although there will be a bit of that. This is a post that will hopefully stretch your mind and allow you to view your training differently.
The concept of stretching is to reach beyond the limit presented to you.

1. All progress is the result of stretching beyond those limits presented to you. (Mechanics)

Physically this is a given as we see people stretching and doing mobility drills and experience ease of movement as a result. We see squats get deeper, the overhead position look better, the back and joints move more efficiently with a decreased risk of injury or strain. Often in gym if you are having difficulty with a movement my response will be to use the lacrosse ball or engage in specific stretching movements to make that movement easier for you.
Mentally you will find that you need to stretch your capacity to handle the workout and get through. Telling yourself to do one more than last week is a stretch, it is beyond the limit you set for yourself. Doing the extra kilo on the bar is a stretch. Holding that pace on the rower is a mental stretch, beyond your current limit. But in the same way that reaching for your toes 1 day doesn't have you with your hands flat on the floor the next, it will take some time to build.
If you really want to get better, then moving better and thinking bigger is how it starts. The CrossFit model follows the idea of Mechanics>Consistency>Intensity. Get it right, make it consistent, then add the intensity. Which brings me to my next point:

2. Stay Flexible/supple. (Be consistent)
Be ready to change your thought pattern, to push further than you thought possible. Don't get stiff, immovable. Some of you may already be stuck in your ways thinking that it's not possible for you to see the change you want. Be willing to try and stick to new concepts to see your goals come to fruition. Training brings on a physical stretch yes but the mental stretch needs to occur otherwise you will remain in the same position you have been for as long as you have been there.
And yes it's going to be hard! Stretching hurts but you need to consistently push through the 'I can'ts' and  'It's too hard's and 'I'm never going to get there's. Consistently stretch your capacity each day, stick to the game plan, be willing to change your thought pattern to remain flexible.

3. Align yourself with people stretching themselves! (intensity)
On those days where it seems like too much, you just don't think you can, it pays to have a friend/partner in crime that is stretching just as much as you are or more. Someone who you know is going to be there. Who you know is going to challenge themselves to be a tiny bit better today, or a lot. Who is on the grind. Who you know is going to help you be the best version of you. Plus, finding someone willing to go through the same pain as you makes you feel a bit better about the whole situation.
(For those who train at CFBC, do a session with our very own Spartan, Alex the Greek, and you will find it very difficult to not stretch yourself, to push beyond your limits).
These days will be the hardest days to stretch, but these days are the break through. These days are the ones where you see the difference made. These are the days that the person you admire, has stretched themselves past.

So do yourself a favour and start stretching!


5 * 1 Lap of Overhead Walking Lunge
S/set
20 Sec L-Hang/Knee Hang


100/75/50/25 of:
Air Squats
Situps

Wednesday 30/07/2014

I want to give credit to you, our CFBC family for keeping the gym tidy and organised. Great work to see you looking after what you care about.


5 * 4 Clean Pulls @ 100% of Max. Rest 60 secs between reps.
5 * 2 High Hang Cleans @ 75% of max. Rest 90 secs between reps.
3 * 2 Split Jerks @ 75% of max. Think position and speed.

21/15/9 of:
KB Thrusters 24/16kgs
Burpees

Tuesday 29/07/2014

Check out yesterday's episode of Vaughn's Kitchen if you missed it. In the words of Kane "It was good quiche". Although he sounded surprised by it.

5 * 4 Snatch Pull @ 100% of max.
5 * 2 High Hang Snatch @ 75% of max
3 * 2 Snatch Push Jerk Heavy

In Pairs:
50 HSPU
5* 300m Row Each
50 Pullups

Monday 28/07/2014

Another exciting episode of Vaughn's Kitchen for all to see.
Mum's Quiche
This recipe is great kept in the fridge and used as a snack or for breakfast.

Ingredients:
6 * 70g Eggs, you can do more or less, it's up to you.
1 Cup Milk
3 tablespoons melted butter
1/2 Cup cream
1/8th cup self raising flour, (can be removed but it won't fluff up)
1 Cup grated cheese (optional) this gives it more flavour but does increase the calories significantly
1-2 cups of filling, I always do this by feel, put as much or as little as you want into the mix.
You can choose Silverbeet like I did or bacon, tomato, feta, carrot, zuchinni or whatever you like.

Directions:
1. Pre-Heat oven to 180 Degress.
2. Add Milk, Butter, Cream, Eggs and flour to bowl, mix thoroughly. Can use a mixer if you want.
3. Add Silverbeet (i pre-steamed the silverbeet but it's not necessary) and Cheese.
4. Pour into a pie dish evenly.

5. Place in over for 30-40 mins depending upon oven. I do 32 mins.
And Boom! There is a perfectly good snack or minimally prepared meal.













6 * 4 Back Squat @ 80%
S/set
5-8 Strict Pullups


3 Rnds of:
35 MB Situps to Wall
25 KB Swings
15 Box Jump Overs

Thursday 24/07/2014

Skill and technique work again today everyone. In the word's of 'The Rock': FOCUS!

5 * 4 Snatch Pull

5 * 2 High Hang Snatch

5 * 2 Snatch Push Jerk


In partners:
20 rounds of 5 pushups, 30m shuttle.
100 MB Situps
50 Over Unders

Wednesday 23/07/2014

Fantastic work on yesterday's gnarly workout everyone. I hope your shoulders are recovering well today.

5 sets of:
5-8 Strict Pullups
s/set
8 Good Mornings 40/25


5 Rounds for time of:
1 Muscle Up
3 Clean and Jerk 75/45
5 Back Squats 75/45

Tuesday 22/07/2014

5 * 3 Strict Press
S/set
20 sec L-Hang


1000m Row
50 Thrusters 20/15
40 Pushups
30 Overhead Squats 20/15
20 Burpees
10 HSPU

Monday 21/07/2014

Make sure you head on over to the timetable page if you missed the update about the schedule changes.


5 * 1 Lap of Walking Front Rack Lunge
S/set 10 Ring Dips
Rest 2 mins.


5 Rounds of:
5 Burpees
10 DB Snatch
15  Wall Ball


3 * 30 sec Superman
Rest 30 sec.

3 * 30 sec Hollow
60 Sec rest.

Friday 18/07/2014

A small sparkle of interest for paintball has been established. 4 people. Could have sworn more of you were keen. I guess we will never know....

Today's workload is quite a bit, but you will be fine! Get excited for the last day of the week.

30 min running clock:

10 Min Cap:

500m Row

12 Clean and Jerk @ 75/45kg

24 Lateral Burpees

Once the 10 minutes is completed:

10 min Cap: 'Annie' - 50/40/30/20/10 of:

Double Unders

Situps

once 10 mins is over. 5 min rest then 5 min partner amrap:

15m Sprint

5 Wall Ball

15m Sprint

Tag your partner

Wednesday 16/07/2014

Sorry about yesterday's lack of post. Hopefully you all got a chance to read Monday's post and were able to take something from it. If you are actually enjoying reading what I am writing then put some feedback on the facebook page so I know. It would be much appreciated.

5 * 5 Back Squat @ 80% of your max
S/set
5 High Box Jump
Rest 3 minutes between sets.

5 Rounds of;
5 HSPU
5 Toes to Bar
5 Overhead Squats
5 L Arm DB Snatch
5 R Arm DB Snatch

Monday 14/07/2014

Goal Setting and what you're doing wrong.

Recently read an article which sparked my interest in motivation and goal setting. Your psychology when it comes to achieving what you want is so important and that's no secret.
We see it everyday in so many lives. People set goals, to no avail. The biggest time of year is New Years. How many people join a gym only to be in the same position 12 months later?!?! (according to a study by a marketing firm for One of the bigger Globo Gyms over 6/10 people have quit showing up to the gym around the 6 week mark.)
This biggest cause of drop off? Was because people felt like they weren't achieving their goals and it upset them. A sense of failure. An emotional response to a physical goal.

So with statistics and your emotions against you how are you planning on achieving your weight loss goals? Or your Strength goals? Or your competitive goals?
Well you can't fight your feelings. Trying to fight a sense of being upset, puts your focus on being upset and messes you up. The same way 'Don't think of pink elephants' makes you think of... what?

Here's 3 tips to help you get more out of your training:
1. Get Positive. We stuff around the most and don't do what we set out to do, when we are in a bad mood. You don't feel like doing anything. 
There's a couple of ways to go about "feeling positive". Most of you will benefit if you take stock of your current achievements to date. I know every single person in this gym has seen some improvements whether you have just started and feel healthier or you just finished testing and got a 10kg pb. That is a victory worth celebrating and getting positive about.
Some of you just need to come in, doesn't matter who is here, and just start moving. The release of your feel good hormone will breed positive feelings and you will have a good session and leave with a smile on your face.
(also my jokes are pretty good).

2. Get Rewarded
Give your partner or family member $50/100 whatever and tell them that until you achieve your goal, they get to keep it. Even better, put a time frame on the event to make you work harder for your goal. And if you can't achieve it, they keep it forever.
You might also see something at the shops that is sparking your interest. Make that your reward for achieving your goals. I understand that this is the same way we train our pets but it works!!!

3. Get good peer pressure
The environment during testing week or to a further extent bro sessions and team training sessions is one where everyone is there for a purpose, to do the best they can that moment! As a result, improvements are mode, targets are hit and High-5's ensue!
This ties in a little with part of point 1. But get around people who are here for the same reason. You want to get your goal but have had a long day? Ride someone else's emotional high with them and be surprised at how much you enjoy your training session. Countless studies have been done on how who you hang out with will determine your outcome to a point. Successful people, hang out with...get this... successful people. If you don't feel like training today but know that it would be a good idea to come in. Don't ring up the person playing playstation at home eating pizza. Text a gym buddy and come in together!
The last point is that in this group there are people with success stories that can stoke and fuel your fire. Talk to Ben, Alex, Jenny, Sarah, Michelle and Jimmy or any number of people and ask them why they are so committed, and then get around them because they will encourage you to get where you want.

5 * 4 Clean Pulls @ 60%
5 * 2 High Hang Cleans
5 * 2 Split Jerk

10 Rnds of:
5 Burpees
10 Jumping Lunges

Core work for finishers.

Friday 11/07/2014

5 * 2 Pause Front Squats
S/set
6 Strict Ring Rows.

10 Minutes HSPU skill work.

5 rounds for time of:
5 HSPU
1 Lap OH lunge 20/10

Thursday 10/07/2014

5 * 4 Snatch Pull
5 * 2 High Hang Snatch
5 * 2 Snatch Push Jerk


Every 90 secs for 20 mins:
100m Run
6 Burpees to the pullup bar
3 Toes to bar

Monday 09/07/2014

5 sets of:
8 Push Press approximately 75%
s/set
5 Strict ring dips


Perform w round of 'Cindy' before each set of clean and jerks.
2/4/6/8/10 Clean and jerk 60/40

Tuesday 08/07/2014

Hopefully some of you are inspired to try the recipe. If you have anything you would like me to try, ask.

6 * 4 Clean Pull ( https://www.youtube.com/watch?v=S3ztKjyHfx4 ) @ 60% of max. Rest 60 seconds btw sets.
6 * 2 Pocket Cleans (https://www.youtube.com/watch?v=-9bU91z8Zec) @ 60%. Rest 90 secs between.

6 * 2 split Jerks @ 60%. Rest 90 seconds between sets.

In Partners. Alternating rounds of:
10/8 Calories Rowing
10/8 Burpees

Big Day, be on time, let's hit it hard.

Monday 07/07/2014

It's been a while but welcome to another episode of 'Vaughn's Kitchen'. Featuring special guest: My Bicep.
Today's recipe was fairly simple to prepare and after making it decided to tweak a few things to make it better.
Paleo Crumble - Vaughn's take.
Ingredients - 3 cups of your fruit of choice (Frozen berries in this case, marissa stews her own apples or if you don't mind canned fruit, don't forget to drain the syrup because the canned stuff is full of unnatural sugar)
Honey or Agave
2 Tablespoons cocnut oil or butter, melted.
1 egg
1.5 cups almond meal
2 tablespoons cinnamon
Oats (optional)
1 can coconut cream or milk, full fat.

Directions:
1. Preheat oven to 180 degrees.
2. Spread the fruit out in a pie dish, drizzle honey/agave over as wanted. Helps sweeten the berries.
3. In a bowl mix the egg and melted butter/oil.
4. Stir the almond meal and cinnamon into egg mixture. It should begin to get crumbly. (Can add oats if desired at this stage)
5. Spread the crumble mixture evenly over the fruit and place in the oven for approximately 30 minutes.
6. To serve, add a bit of cold coconut milk or thickened coconut cream with a dash of vanilla essence.
7. Boom! Excellence in a bowl.













5 * 3 Back Squats @ 80%
s/set
6 Strict Pullups or Ring Rows.
Rest 90 secs.

50 Pushups.

50/40/30/20/10
Double unders
Wall Balls

Friday 27/06/2014

5 rnds not for time:
10 Bent over row
s/set
10 Ring Pushups
Rest 2 mins btw sets.


5 Rnds for time of:
15 MB Situps against wall
15 Toes to bar.

Check back later today for the blog post!

Thursday 26/06/2014

Speed and power today legends. Focus when in the gym today is on your position and explosive work from the hip drive. Quality movement!

EMOM 10 mins.
2 Power Clean


Perform a 400m run following each set:
30 Back Squats 60/40
30 Front Squats 40/25
30 Overhead Squats 20/15

Tuesday 24/06/2014

10 * 1 Split Jerk. Work up to a heavy single for the day.

6 Rounds Each. With a partner:
300m Row
15 Burpees

Enjoy.

Monday 23/06/2014

Today is a day to be excited and determined. The start of your training week gives you a fresh opportunity to hit it out and start the change. Make sure you get in today to get the most out of your week. Especially before testing week next week.

I have a quote on my phone that I try to live by. It say "Don't ask God to guide your footsteps.... If you're not willing to move your feet." 
In the same way that the onus is on me to see the change in my life, the onus is on you to make a difference in your bodies. Don't ask me to help you get fit and healthy, if you aren't ready to work hard and make the change that YOU want.
I can see the way you are moving, and see the ability and capacity that you have. If I say you can do more, then you can. If I say you need to scale it back, then you need to.
Trust me, trust the program but most of all....trust that you CAN actually do it.
Be inspired this week.

5 sets:
5 Back Squats @ 85 % of max. Should be doable.
S/set
3-6 Strict Ring Pullups
Rest 2 mins


For time:
50 Wall Ball
40 KB Swings
30 Pullups
20 Front Squats 60/40
10 HSPU

Friday 20/06/2014

Today might come across as a little more educational than motivational but hear me out as I write my way through this.
I often get asked 'how can I get fitter' or 'what's the best way to improve my fitness'. The answer is often Intensity. Push a little harder, rest a little less, do a heavier weight (if you're moving properly). Sometimes the answer is to move better through flexibility and mobility. And always, always always, the answer is to improve your cardiovascular capacity through aerobic conditioning.
If you look at all the best athletes in the world in any given sport (that has some degree of intensity) they put in hours every week of long, enduring cardiovascular work to improve the lung capacity and recovery when resting.
Benefits of cardiovascular endurance:
1. Healthier heart that pumps the blood more efficiently. The left chamber increases size and can push more with less effort.
2. Larger lung capacity, means you take longer to 'gas out' due to the improved output of your heart and lungs taking on more oxygen with every breath.
3. Quicker recovery times during rest periods, as your lungs can take in more oxygen it means your blood brings more to your muscles faster, therefore decreasing the time needed for your muscles to recover (because the oxygen has already made it there, faster and in larger quantities).
4. For some of you, better mental game. This is an individual response as some of you will see a desire to push, and push hard.
Long story short, adding larger pieces of cardio will make bigger workouts and longer sets seem not so difficult and you will be able to pick up the bar/medball/kb earlier because you won't be breathing as heavy and your heart rate will come down faster than usual.

How to implement: For some of you it will be adding a walk for 40 minutes a couple of times per week. The goal is not outrageous intensity, the goal is consistently raised Heart Rate so that your heart can adapt and create a way to accomodate (larger pumping system). As you get comfortable adding these sessions in you can begin to turn it into running. 10 mins on 10 mins off for example or even 5 minute stints. And slowly build up to a jog for an extended period.
You can also improve your cardiovascular output through interval training. Using 400m lengths is usually a good way to start and a good distance to see the body actually challenged. This option would be for those who have a good level of running ability already. 8- 10 intervals. Manage your rest. start with 2-3 mins between and work down to 60-90 seconds between efforts. Keeping the same speed on the runs the whole time.

So next time you want to see your workouts improve, go for a run. time yourself, and repeat again, that week, or the week after. You might not feel stronger, but your ability to push through a workout will be greatly increased.

Thursday 19/06/2014

Work up to a heavy Clean and Jerk for the day. 20 mins total.

'Grace'
30 Clean and Jerks 60/40

Wednesday 18/06/2014

What have you packed for lunch today? If you're not prepared then you aren't going to get the results that you are looking for. Food is fuel, you don't put boat fuel into a car the same way I don't want you fuelling yourself with poor food choices.

Focus on what's important to you! This is your time to shine, your time to make the change!
And if you are so desperately hungry, best immediate fix that is quick, is baby food. Weird right?!?! But the reason it is good for you is all they put into baby food, is the ingredients listed on the front. If it says apples, it means apples. If it says chicken and potato, it means chicken and potato.

5 * 3 Back Squats
S/set
5 Strict HSPU
Rest as required.


10 Minute AMRAP of:
30 Double unders
15 Toes to Bar
5 Wall Climbs
Resting 1 minute, post amrap.
Then 30 Burpees

Tuesday 17/06/2014

Very proud of everyone's energy yesterday it was amazing to see so much enthusiasm in every single class!
Let's keep that up today with our partner rowing.

5 Rounds of:
10 Good mornings 40/25
10 Ring Dips
10 Sec L-hang
Rest 2 mins.


15 Min Cap. 4km/3.5km goal for male/female.
Working in 500m and 400m intervals.

Metres left at the end = seconds spent doing planks.

Monday 16/06/2014

Fresh off the weekend we have some power work to get your blood pumping.

5 * 5 Push Press
S/set
3-6 Strict Pullups - Hold your hollow.


4 Rnds, not for time: Goal is speed and form, not necessarily in that order.
10 Hang Squat Clean 50/35
20 Jumping Lunges
Rest 2 Minutes between rounds!

Friday 13/06/2014

Friday the 13th. Seems like a good time to fill all of your heads with wonderment and knowledge.

This should help dispel part of the theory that 'men just find it easier' to lose fat.

Your body requires energy throughout the day. Now hopefully you have dropped things like pastas, cereals and sugary crap from your eating habits and if you haven't yet (and are wondering why exercise isn't working) then you need to give yourself a sharp kick to the bum and drop them now, not Monday. NOW.

If you have done so, and you are still having a bit of trouble with the weight then we need to look at your training habits. Many of you are only here 1 hour per day, 3 times per week. Which leaves a lot, A LOT of time where you are just going about your day. Obviously poor eating habits reflect on that but that's not what today is about.
Today is about how hard you work during your hour! Do you actually place the weight upon the bar that i suggest (?%), do you stick to the red band because you can do 20 in a row. Do you choose a lighter dumbell because it's a bit early and you're a little sore.
The simple fact with many members past that never saw the results they wanted was that they didn't work hard enough during the time they had.
Putting the kind of muscle on that women are often afraid of is incredibly difficult, you can ask any of the guys in this gym how long they have been trying to 'get big' and they will all tell you that it takes a lot of food and a lot of training. This can't be a fear that stops you from achieving your goal.

Increased weight/more resistance place your body under greater strain, in a good way. This will elicit a higher response during your training, not only burning more energy (fat) but increasing the work capacity of your muscle. Increased muscle and work capacity of that muscle is going to give you a higher BMR (Basal Metabolic Rate - the way your body burns energy during the day to do,....your day).
So basically squatting heavy in the morning, and I mean heavy, pushing to stand the weight up not just going through the motions because it feels heavy on the back of your shoulders, will increase your fat burning throughout the day. Not only that but as the fat burns, underneath it all is this lean sculpted body just waiting to burst out, because you have sculpted it with that weight/resistance.

Cardio and ab work help to a point, but they never look the goods right. Marathon runners??? Not the ideal body in my mind, skinny, with an excess subcataneous fat and tuckshop arms. It has to be mixed with a quality strength and conditioning program.

AND this is why men find it easier to lose fat than women. Because men by nature are often more competitive and they push the boundaries of their strength and ability as often as they can. They try more weight because they want to be stronger. It's in their DNA to be the Alpha, and thus, they lose weight faster and tone faster and improve their performances faster. There are women everywhere who do this as well, But nowhere near as many.
When you come in today, it's time to step it up. It's time to make that bar heavy. Because if you stick to the same mundane routine, your body will adapt.

Not sure if that was a rant, or insightful piece of writing. Either way I want YOU  to be inspired and to achieve your goals.

Thursday 12/06/2014

5 * 3 Power Snatch

8 Rounds of:
15 Wall ball
3 Clean and Jerk 70/45

Post time and weight to comments.

Wednesday 11/06/2014

A lot of shoulder work today. make sure you get in a bit earlier if you need to loosen up your shoulders. A reminder that the article by Antony next to the sign in sheet will help you with overhead mobility.

Also ANtony will be running a day long seminar at our gym on July 5th. It's a great opportunity to learn how to 'Bulletproof your shoulders'. Antony has taught me a lot on how to look after my body and decrease the chances of injury greatly when I perform all my movements. Get in and learn from the best!!! Ask me in gym if you're interested.

Strength work - 4 sets of 10 Bent over Row
S/set 10-15 Pushups

For time, using 1 KB:
21 L Thrusters
21 L Russian Swings
21 R Turkish Get Ups.
42 Goblet Squats
21 L Turkish Get Ups
21 R Russian Swings
21 R Thrusters

Tuesday 10/06/2014

5 sets of:

8 Push Press @ heavy weight.

S/set with 8 Single Arm rows with a twist each side. Make them hard. Focus on mid-line stabilisation. 

3 Rounds for time of:

50 Double Unders

25 Wall Balls

10 Toes to Bar

L-Hang work.

Monday 09/06/2014

5 * 5 Front Squat, work up to a heavy set for the day.

'Helen' - Record your time on your sheets. 3 Rounds of:
400m Run
21 KB Swings
12 Pullups

8am class only today!

Friday 06/06/2014

Monday the Gym will be open from 8am until 9:30am. A class will be run from 8am until 9am with time left over at the end. Enjoy the long weekend guys!!!

6 * 3 Back Squats
S/set 5-8 Strict Pullups

'DT' - 5 Rounds for time of:
12 Deadlifts
9 Hang Cleans
6 Shoulder to overhead
All at 70/45kg. This one is recorded on your strength sheet, so give it a good nudge.

Thursday 05/06/2014

5 * 5 Push Press Heavy
S/set with 16 jumping lunges.


In Partners:
3km Row
150 Wall Ball

Core work bonus.

Wednesday 04/06/2014

Today is a very special lady's birthday. Michelle, our other resident master's competitor who qualified for regionals this year. So in honour of her, today's workout is awesome.

4 * 10 Turkish Getups.
Rest 2 mins between sets.

2 Rounds for time of:
30 Kb Swings
30 Pushups
30 Toes to Bar
30 Box Jumps
30 Thrusters 20/15

Tuesday 03/06/2014

Massive turnout yesterday guys, well done!

5-8 Strict Pullups
S/set
8 Push Press- challenge yourself.

5 Rounds for time of:
10 Overhead Squats 30/20
10 Bar Facing Burpees

Monday 02/06/2014

How much are you willing to improve? How bad do you want to lose that weight? Improve that lift? Be stronger at (insert movement here)? Have less pain during certain movements?
If it's that much then the next question is more important. (my final point is the main point of this today).

How much are you willing to do what I've just said to you to make it happen, as your coach?
On Friday I mentioned a time of reflection on what you've achieved can sometimes help you work better and clear your head. Today I want to inspire and vent at the same time.
I've been doing this coaching thing for a long time. 4 years of CrossFit, 4 years rugby league and a few years of personal training. I've been around young people at a youth group in a leadership role for 6 years.

Everyone is looking to be better at something, football, crossfit, gymnastics, work, relationships, schooling and other facets of life. But only those who apply what they have been taught will actually get where they want. Change and Improvement is a 2-part commitment.
 I read something in Proverbs once which stuck with me. "Plans fail for lack of counsel, but with many advisers they succeed." 
Choosing to change or make the difference is the start, finding people who will come alongside you, support you, guide you and help you will make a big difference to whether you succeed.
Another scripture that stuck out for me and has probably made a bigger difference in my life states as follows: "In the same way, faith by itself, if it is not accompanied by action, is dead."

It's one thing to believe you are going to change, it's another thing to actually go out and begin that change. All those people that have come under me in a leadership role at one point have tried to make a change and improve. And I told everyone of them the best advice I had possible. But I only saw a few of them make a change, only a few of them commit to their belief and put some action to their words.
They are the ones who are now making a difference in their lives.

I will give you all the advice and information in the world, but unless YOU action it, then nothing is going to happen and you will still be here, where you are right now.

How much are you willing to do what I tell you, as your coach?



4* 6 Back Squats
S/set with 20 sec L-Hang

5 Rounds for time of:
5 Clean and Jerks 60/40kg
15 Wall Ball
25 Double Unders

Enjoy!

Friday 30/05/2014

"To find the real path we have to go off the path we are on now.... take a good look at the life we have created"   -   David Whyte

Thursday mornings I have the privilege of hanging out with some pretty sweet dudes including our very own Greg Berry. We were challenged with this quote as well as many other points yesterday and while I do take time to recharge from time to time it actually made me realise that maybe I should do some reflecting too.

Today, during training, or throughout the day, take a moment to think about just how far you have come. Or when you fail that lift next time, or don't feel as strong as 'the other day', remember and reflect on where you actually started. Look at the path you have carved.
When I started CrossFit I used a red band for pullups, I couldn't handstand pushup, I could barely do 1 ring dip and maybe 25 pushups. I couldn't clean more than 75kgs and getting that much over my head seemed impossible. (on a side note I could toes to bar like a boss, I love ab day).
To look at what I am capable of now compared to 3-4yrs ago makes me happy. What have you achieved?

If you're not impressed with the difference then make some time to talk to me over the next 7 days, after class or on the phone or even email.

5 sets of:
4-7 strict pullups s/set with 10 renegade rows

Tabata Burpees
Pullups
MB Squats
Shuttle Runs.


Bonus core work at the end.

Thursday 29/05/2014

http://lionmode.squarespace.com/numb-your-mind/2014/5/28/crossfit-critics-getting-sore-in-their-armchairs

I hope everyone enjoyed yesterdays Rope climbs, sled pulls and dead ball lifts. The post above is an article/blog for and against CrossFit written by Dean Linder-Leighton who competed in the Australian Region this year.
It is a good read especially if you have friends that you are having trouble getting over the line to try out CrossFit. In the coming months we will be doing some open trial days, giving plenty of notice, for you to bring your friends along to.
Also we are in the process of finalising up to 3 9:30am classes per week that will have a qualified childcare worker minding your children to make it a little easier for you to get in.


8 * 3 Front Squats @ 80-85%. Guage how you feel today, if you've got a bit more in the tank and feeling fresh challenge yourself on the weight.


3/6/9/12/15/18/21 of:
Sumo Deadlift High-Pull 40/25
Push Press 40/25

Tuesday 27/05/2014

Make sure with the time you have remaining today that you hit up some hamstring stretches particularly 15 mins post workout.

4 sets of:
8 Back Squats @ 75%
S/set
10 Bent Over Row
Rest as required.


50/40/30/20/10:
KB Swings
HR Pushups

Monday 26/05/2014

A heads up for Wednesday's programming. You will most likely need some long socks. Also we will be incorporating workouts using some of these items:

Not giving away the details but it will be a little different. A chance to experience some of the equipment we don't usually get to play around with.






Today's wod:

5 * 10 Push Press S/set

16 Jumping Lunges Rest 3 mins

Alternating rounds of 250m rowing with a partner. 10 rounds each.

22 min cap.

Friday 23/05/2014

Warm Up : 10 ssets of 5 Hang Power Snatch with 20/15
Hit your positions.

5 * 5 Front Squat @ 75% plus 5kg
S/set 4-7 strict pulllups


12 min amrap of:
15 wall ball
10 toes to bar
5 power snatch 50/30

Wednesday 21/05/2014

If you missed yesterday's article post on "burning stubborn fat" make sure you check it out. It's a lengthy read but well worth the knowledge bomb that it drops!

Today I want to talk about difficulty with overhead movements, particularly through the press. If you're finding it hard to lock out over head without hyper-extending the back  (leaning back) or you can't help but bend the knees forward into the movement then I have a few tips to assess. These tips may also apply to pain/tension in the traps and will help to relieve the pain.

Tip # 1: Stretching through the anterior (front) shoulder will allow the shoulder to open up wider and thus give a more free overhead movement. Pec stretching, bicep stretching and stretching across the front of the anterior deltoid will create a bigger space in the front of your shoulder for the humerus(upper arm) and shoulder capsule to move and do it's thing. Also getting the lacrosse ball into the junction where the pec meets the bicep and anterior deltoid will see a huge change. If you are unsure about the lacrosse ball and the position it should be placed, ask!

 *The stretch being conducted on the barbell can also be done on rings.*
These three stretches will make a huge difference to your overhead ability in both the press and overhead squat.


Tip # 2: Opening up through the hip flexors can have a significant impact for some on their overhead position as it allows the hip to sit in a more neutral position and not pull on the torso as the the torso extends itself overhead.


Tip # 3: The final tip to go through has more to do with trap and shoulder pain overhead. The seratus muscles in your ribs and mid back can affect your ability to extend properly overhead if they are locked up. They pull on the rib cage which, in a chain link of movement, pulls down on the shoulder girdle limiting overhead range of motion. Using a foam roller to apply pressure into these muscles, followed by rocking gently and smoothly forwards and backwards will release any tightness in this area. You do not need to add any additional force to the mobility other than your bodyweight ever.

Try these out before class next time we have overhead movements, for example Thursday morning and you might find that getting the bar overhead is a lot easier.

Happy Hump Day!

Tuesday 20/05/2014

I was reading this article on T-Nation and for some of you it is going to help a lot, especially those trying to lose the weight.


http://www.t-nation.com/diet-fat-loss/how-to-burn-stubborn-body-fat



What have you packed for lunch today? During winter it's easy to want to snack on foods that are warm, and toasty and all together not very good for you. Prepare you food the night before when you make dinner. Make extra, pack it and put it in the fridge ready to go, that's why we have fridges!
Don't let the reason you don't achieve your goals be because you didn't spend 15 minutes preparing something healthy. If you want something that lasts check out the protein balls on the 'Vaughn's Kitchen' Page.


8 * 3 Push Press s/set
8 High Box Jumps


8 Min AMRAP of:
12 HR Pushups
24 Double Unders

Monday 19/05/2014

 That was the most exciting weekend of CrossFit I have ever witnessed. Nothing was left out the back this year with every athlete pushing to be the best and make it to California. The Females were:
1. Denae Brown
2. Kara Webb
3. Pip Malone
 Pip had to fight for third place, securing a world record in the final event to break a tie between her and 2 others.

 Male athletes were just as close fighting it out for third place with Khan Porter securing his first games appearance knocking 'The Chad' from the podium.
1. Rob Forte
2. Brandon Swan
3. Khan Porter
Once again it came down to the last workout with Khan holding on just long enough to secure his place.

Pip Malone working hard through the front squats in event 5 and below Daniel 'Tinnaz' hitting a 116kg hang snatch for CrossFit Geelong.

5 * 6 Back Squat @ 75% plus 5/2.5kgs
S/set 4-7 strict pullups, bands allowed.

5 Rounds for time of:
10 Overhead Lunges 40/25
10 Power Cleans 40/25
10 Pullups