Thursday 30/01/2014

4 Weeks left to register for the CrossFit Open!!!

A reminder that this weekend our gym team is competing in the final of the Allstar Affiliate Series.
Should be an exciting event with 60 teams from around the country competing all day Saturday and all day Sunday at Olympic Sports Stadium.

Warm up is on the board. There is a lot to get through today so be quick between exercises please.

Snatch work, 8 sets of:
1 Hang power Snatch
1 Full Power Snatch
Rest as required btw.

15 Min Cap:
4/8/12 of:
C2B Pullups
Thrusters (45/30)
Rest 1 minute, then:
4/8/12 of:
T2B
Thrusters


Make sure shoulders are good to go!

Wednesday 29/01/2014

http://physiodetective.com/2014/01/24/5-tips-on-how-to-improve-your-wallball-shots/


A video of your ideal wall ball shots is above. Head to the link I have posted above to read some handy tips to get those pesky wall ball shots under way.

The 8 week challenge has officially started. Many of you will receive an email in the next 24 hours with regards to eating and some of the things we will be doing. Please read it.

Also a reminder that Monday/Wednesday/Friday will be high rep, interval and low impact style exercises and we will be doing the majority of our lifting and gymnastics on tues/thurs/sat.

Warm up is on the board.

10 Minute Partner Amrap of:
10 Walking Lunges Plate overhead
5 Burpees

Rest 5 minutes

10 Minute Partner Amrap of:
10 Slam Ball
5 Ring Rows

Tuesday 28/01/2014

Lucas Parker, all that is man.


Today we have a warm up on the board. I want 2 rounds with the dowel, 3 rounds with the bar.


8 Sets of:
1 Hang Power Clean
1 Hang Squat Clean

Heavy but safe.


"Diane" 21/15/9 of:
Deadlifts 100/60
HSPU


As I said Tuesday and Thursday will be heavy days and high skill days.

Monday 27/01/2014

Classes are running as normal today. Get yourself in for a sweaty little workout.

Warm up today is long and involved.

10 Rounds of:
10 SDHP 24/16
10 Squats
10 Box Jump Overs


100 situps...5 burpees every time you break.

Friday 24/01/2014

First month of 2014 almost already gone. The girls among many others getting their dexa scans today! Next Wednesday we have plenty happening as well.
We also have 2 spots that have opened up. 4:20pm and 8:30pm have opened up wednesday afternoon. First to message me can have them!!

We have a pairs workout today. It's juicy and long and a lot harder than I thought. Good luck!

10 rounds per person:
2 Burpee Box Jumps
4 Push Press
6 Sumo Deadlift High Pull
8 Front Squats
10 Calories rower/airdyne
Tag your partner and they do their round.

Rock climbing tomorrow looks to be like fun. We are meeting at the gym at 10:30 to head out for an 11:30 start at st peters.

Thursday 23/01/2014

Thank goodness for rest days, right! I'm tired.

You can use today to catch up or work on a skill. I have also put a small cardio workout upon the board for you to try your hand at.
Stug took out the rowing with a 500m time of "Drum Roll" 1:25.8. Lightning!

Rest is vital to your training as it gives a chance for the muscles to grow and relax. It also keeps your mind fresh and thus makes training more enjoyable. So whatever day is your rest day, make it worthwhile. Eat some ribs, play some golf maybe get a massage!

Wednesday 22/01/2014

Hey guys, still a couple spots left for Rock Climbing at 11:20 Saturday morning out at St Peters. $16 includes everything.
Let me know in gym if you want to come along.

Warm up is on the board as usual.

Overhead Squats 5 * 5
I don't want you adding weight if you can't maintain your depth and your position. I said it last week and I will say it again. M-C-I: Mechanics, Consistency, Intensity. If it is not mechanically sound, and you can not maintain it even if it is then don't make it heavy. That simple. Your bodies are capable of wonderful things. If you teach it from the start to do it right. Be the best you can be.

15 Minute Cap, Pullups and Thrusters increase by three reps each round with the goal of completing 18 of each. There is a set of Double unders after every round. 30 each time.
3 Pullups
3 Thrusters
30 Double Unders
6 Pullups
6 thrusters
30 double unders
and so on.

Tuesday 21/01/2014

The CrossFit Open starts in just a few short weeks. The Chad getting his game face on at regionals this year!
Head over to games.crossfit.com to register. It's $20 (4 per week of the open) and we will be doing the workout on Saturdays anyways. Not sure if you should do it? Ask all the people who were 'new' or 'not ready' last year and how good it was for them!


Warm ups are on the board. Maintain a straight back during the slamball. I know it's light, just do it.

10 Min AMRAP of:
3 Clean
3 Burpees
6 Cleans
6 Burpees
9 Cleans
9 Burpees
(this equals 1 round. Restart at 3 cleans again after you complete 9 burpees).


1 * 500m Row Sprint for time. We had our first spew in a long time this morning, make sure you don't drink too much water before the row.

We are providing the best programming in the Sutherland Shire so get on it! Let me know how you pulled up after the Wall Balls yesterday.

Monday 20/01/2014

Some of the guys enjoying the swim session at Gunnamatta over the weekend. Rock climbing this weekend - 11:30 at St Peters Saturday, confirm with me in gym if you're coming. $16 per head.
Reebok CrossFit Open is beginning in a little over 5 weeks. Last year we had over 80 people register, and 90 people at the gym. The open gives you a chance like no other to achieve things that you have yet to know about yourself. Don't let the chance go by. Every year I have had people say after they wish they had done it last year so they could see their improvement.
Give yourself the chance. Ask some of the guys about their experience last year. Linda, Mc'D, Alex or Paul.
Anyone for that matter.


Warm up is on the board. Think positioning of your shoulders during rows.

12 Min Cap/AMRAP:
150 Wall Balls
90 Double Unders
30 Muscle Ups


Core work - Try the Toes 2 Bar skill work that we were playing with last week!

Friday 17/01/2014

Trying to improve your pushups? Check out the link below from Antony's blog to get some hints and tips.


http://www.youtube.com/watch?v=2auWtJOjDSk


The CrossFit Open registration process has begun guys. I have set up a team as well. If you are not sure if you should do it, or just unsure about how to register have a chat to me. I will be chatting to each of you about it anyway so why not approach me first.

For those of you doing the swim session tomorrow we are meeting at 6:45 at Gunnamatta park at the water not in the park. Ladies wear appropriate swimwear to get in and out of the water without struggle. There will be different levels and flippers are ok to use.
Classes will run as normal.


Warm up is on the board.

Toes to Bar practice. Working on strength. MCI. Mechanics-Consistency-Intensity. Let's get the movements right first.

10 Snatch (20/15)
1 Shuttle Run
10 Snatch (30/25)
3 Shuttle Runs
10 Snatch (40/30)
5 Shuttle Runs
10 Snatch (50/35)
7 Shuttle Runs

It is a good day to train!

Thursday 16/01/2014

There is no point to this picture, just that Jason Khalipa is awesome. Not just just as an athlete, but off the field he runs 4 successful CrossFit Gyms and provides tens of thousands to charities each year through competitions and his business. But man he is a big unit!!!

Rest day/Catch up day/Work on a weakness.

I don't mind what you choose to do today. We are here to help you in anyway that we can. Be it muscles ups or your air squat. You may want to ask questions about nutrition...Do it!

We are providing the best option in the Sutherland Shire so use what we have available.

Wednesday 15/01/2014

The CrossFit Open registration opens tomorrow and I am excited as many other members are. I will explain more as we go along. but the open is a good opportunity to test your fitness out. If you have friends at other gyms it will give you a chance to compete with/against them and compare. And for you when the open rolls around again in a year, you can see how much you've improved.

If you can let me know if you're planning to come swimming on Saturday 7am that would be great as I need to program a workout. Classes will run as normal!


Warm up is on the board as usual.

EMOM for 10 Minutes: 3 Squat cleans


21/15/9 of:
Pushups
KB Swings
Calories Rowing/Airdyne

Juicy!

Tuesday 14/01/2014

Classes ripping it up yesterday and our new friend Jim Lee killing it in class. Make sure you say Hi to him!


Today think about how you can pace yourself and how you can break up your rest breaks so you don't burn out.

Warm ups will include good mornings.

With a Partner unless they choose to do individually:

7 Min amrap of burpees onto a plate (10kg) or touching a target 6 inches above their max reach.

 

Accumulate 50 Strict Pullups.

Antony who works within our facility has a blog that you can learn how to improve your movements from. Check it out!

http://physiodetective.com/2014/01/10/7-tips-to-improve-your-clean-and-jerk-for-the-crossfit-open/

Monday 13/01/2014

 

What was left of our crew after the sand dunes on Saturday morning. All smiles... don't know why. Special mention to Brad who had never seen nor done them before. Best CrossFit crew in Sydney and the Sutherland Shire. Love training you guys.

I will be organising a swim session this Saturday at 7am followed by breakfast in Cronulla. Please let me know if you're interested. All levels will be catered for and flippers are allowed.

 

Warm up is on the board as usual guys.

A bit of skill work with some double unders.

 

Back Squats - 4 sets of 6 @ 75-80%

Rest as required.

 

4 Rounds for time of:

25 Box Jumps

25 Wall Balls

hints: Rest at the top of the box. Set your rest period at the start of the workout (i.e 10 secs then start wall ball again) not during the workout when you are tired. Stick to it, it will make a massive difference.

 

There is some core work if class finished early.

Friday 10/01/2013

Friday is upon us. A reminder that tomorrow we have the dunes, it does count as a class for anyone wondering. If you are doing it as an extra it will just be $5.
We will meet at 6:45 and leave at 6:50. If you can't find us at the end of the car park entrance, it's because we left on time without you :)

Warm up Is on the board.

Skills: 5 Minutes to practice/max rep your double unders.

5 sets of 5 reps of a Bear Complex:
1 Power Clean
1 Front Squat
1 Press
1 Back Squat
1 Press off back of shoulders


15/12/9 of:
HSPU
T2B

A lot of work today guys, it's a solid workout.

Thursday 09/01/2013

A reminder that the burpees for lateness rule still belongs, it is not just a punishment. It is in place of the warm up you have missed...but mostly punishment.

Warm up is on the board. Also some mobility.

3 * 8 Overhead Squats work to your heaviest set. don't pansy out on the first set either.

21/15/9 of:
SDHP (40/25)
Ring Pushups
Short and hard, go nuts on this one.

Post time and weight to comments.

Wednesday 08/01/2013

3rd day in everyone and I know you are sore so today is a bit of a cruisy session.

Warm up is 10 minutes of Handstand practice either against the wall or freestanding.

Each part has to be completed in whole before you move to the next one, but it does not have to be in any particular order.

10 Laps Farmer's carry.

2km Row

100 Calorie airdyne. Target time: 5 minutes for the fellas, 6 minutes for the ladies.

Tuesday 07/01/2013

Marissa's birthday today!

Just to clarify for Saturday:
7am class will be run by Pierre.
There will also be sand dunes, meet at 6:45 at end of green hills car park.
9am class is still on.

1000m row/Airdyne.

10 Minutes to find heaviest:
3 Deadlifts
1 Hang Squat Clean
1 Jerk


3 Min cap, 1 min rest then restart. 6 min cap, 2 min rest then restart. 15 min cap to finish.
20 Pullups
30 Box Jumps
20 Wall Ball
30 KB Swings
20 Push Press (60/40)
30 Back Squats (60/40)
20 Power Cleans (60/40)


It's a messy one.

Monday 06/01/2013

First session back and I hope you all enjoyed the break. Marissa and I were able to reset, recharge and get pumped for the year ahead. There has already been a couple of small changes to the gym. We are also welcoming on some more staff and have some great things running.

Don't forget the Dexa scans and the 8 week challenge for your friends. We already have 6 non members booked in for the challenge. As I said last year, for each non member who references you when they pay for the 8 week challenge you will receive a $50 reebok voucher.


Warm up is on the board. It is gymnastics focused so remember to hold your form.

3 sets of:
10 Back Squats
s/set
ME Ring Dips (yellow band or no band)/Pushups on your toes.

Rest 2 minutes between sets.


2 Rounds of:
15 Burpees
30 Jumping Lunges
Then 2 Rounds of:
15 Burpees
15 Toes 2 Bar


Post time and weight to comments.

Saturday 04/01/2013

Last holiday session until I return home guys. Hope you have enjoyed thus far.

Find a pool (Cronulla beach has that good lap pool)

10 * 2 laps
Rest 60 seconds between rounds.
Feeling particularly frisky? Add 5 Burpees at each end.

Friday 03/12/2013

Find an object or ledge you can step up onto or jump onto. Be Careful.

50/40/30/20/10 of:
Pushups
Step Ups/ Box Jumps

Finish with 5 * 20 sec superman.
Have fun with that one guys.

Thursday 02/01/2013

Warm up - 3 Laps of oval or approximately 1km Jog.

10 * 10m sprints
8 * 20m SPrints
6 * 30m sprints
4 * 40m
2 * 50m
Rest is your walk back.

5 * 20 sec Hollow
Rest as required.

New Years Day

Really....Really??? Go back to bed. Eat some seafood. Go for a swim.