Friday 28/02/2014

It begins today.

This is not the open workout:

5 Rounds of-

15 Kb Swings

15 Pushups

300m Row/Airdyne

Post time and weight to comments.

Thursday 27/02/2014

Open gym will only be from 4:30pm this arvo.

If you are planning to do the open workout on Friday I suggest that you rest today to get the most out of the opportunity. Rest tomorrow if you want to get the most out of Saturday. You can come in roll out, stretch, cover some skills that might need some fine tuning but for the most part get excited for the next 5 weeks. As mentioned in the email, those still around after the last people finish on Saturday we will be heading to guzman to enjoy free burritos, if you haven't collected yours yet then come see me.

5 Sets to establish your heaviest:
Power clean straight into
Clean


50 Double Unders
40 wall ball
30 Burpees to Bar
20 Toes 2 Bar
10 Clean and Jerk 60/40

Wednesday 26/02/2014

As I said I will be sending out an email this arvo in regards to a lot of info coming up in the next few weeks. It will cover The CrossFit Open, Nutrition, Rules including some new ones around the gym and a simple assessment sheet to see how you can work on weaknesses, there will be a follow up email next week with a guide on how to improve those weaknesses and what skills and drills can help.

Skill Based warm up today.

50/40/30/20/10 of Weighted Situps
10 Alt Single Arm Snatch 25/15


Row/Airdyne 1km as a finisher.

There will be time left to work on some skills for the open.

Tuesday 25/02/2014

Strength and skills today. Just because I'm coaching someone else as the time doesn't mean you can slack off on form. Be true to yourself in your training and you will reap the rewards you deserve.

4 * 10 Renegades
90 Sec Rest btw Sets

3 Rounds of :
10 Deadlift 60/40
4 MU/12 Ring Dips

Rest 1 minute then:
4 Min AMRAP of-
Thrusters 40/25

Monday 24/01/2014

A lot of work to get done today guys.

Tabata Warm up on the board.

30 min cap.
200 Squats
150 SDHP
100 Pushups
50 Ring Rows

Post time to comments.

Friday 21/02/2014

Hey guys, as mentioned we already have a few ideas for the shirt design competition. This is one such design and as you can see I'm not looking for any sort of graphics design skill I just want to see you put ideas down on paper. I can get someone to make it look fancy. If you think you have a better idea than the one above then prove it. The chosen design will receive a free shirt and hoodie just in time for winter.

Long warmup today on the board, be on time guys.

7 Rounds of:
20 Calories Rowing/Airdyne
15 Box Jumps/Step Ups
10 Heaves

Additional Core work at the end.

Wednesday 19/02/2014

Warm up is essential guys, no matter how tedious it may seem. It gets the joints mobile, loosens up the muscle tightness from the previous day, reduces the chance of injury through the 2 above mentioned points and makes movement easier.
Missing the first 10 minutes of class, or even the first 5 minutes puts you in a vulnerable position when training and I am not cool with injuring my members.
Make extra time to get here by the time class starts and if you get here early you can do some additional mobility and stretching to improve your workout.

In 3's, perform 4 rounds of:
1 Lap Lunges
1 Lap Burpee Broad Jumps
1 Lap Bear Crawls.

Finisher:
50 DB Push Press each
50 Renegade Rows each.

See you in the gym guys. Get excited.

Tuesday 18/02/2014

Just over 1 week until the crossfit open begins. Get in and register if you are still planning to.

5 * 2 Power Cleans
S/set with 10 pushups.
Go heavy on the cleans, maintain foot position.

For time:
10 Pullups
300m Row/Airdyne
20 Pullups
300m Row/Airdyne
30 Pullups
300m Row/Airdyne

There is a bonus workout at the end if you have time as well.

Monday 17/02/2014

Today we welcome a lot of new people into the CrossFit BodiComplete family who have just finished fundamentals again. If you see someone you don't recognise or who looks a little lost, go say hi, introduce yourself and make them feel welcome. You would want the same for yourself, besides, afterwards it will be fun to be able to laugh at each other's pain from today's session.


Warm up is a long one, so be on time and do it properly. If you're going to be more than 10 minutes late you will have to wait for the next class. That goes for every class.

Tabata, 20 seconds on, 10 seconds off for 8 rounds.
Burpees
Rest 1 minute
Squats
Rest 1 minute
KB Swings
Rest 1 minute
Ring Rows


Core work on the board as well.

Friday 14/02/2014

Hey guys, check your emails please. Check junk mail just in case. If nothing is there send me a message with your email address so I can fix the problem.

Fantastic work yesterday guys on your Clean and Jerks, pb's set across the board and some huge efforts in 'Grace' as well with many a previous time shattered.
Sometimes a little aggression can go a long way. That grunt and push can be the difference between a missed lift and a caught one. Aggression brings some speed and power. Choose some music that pumps you up. Have a little mantra that you go over to get your adrenalin going. Listen to a motivational clip on the way to the gym, there's heaps on youtube, my favourite...'why do we fall' and 'how to succeed'.
When I lift I talk myself through what I am about to do, I look a little strange because I'm muttering to myself but it keeps my head in the zone.

5 * 10 Strict Ring Dips (no bands) or Ring Pushups. Rotate in a group.


For time:
400m Run/row/airdyne
50 Overhead Lunges 20/10
40 Box Jump Overs
400m
30 Burpees
20 Ring Rows
400m


Post time to comments.

Thursday 13/02/2014

Not often that I make Jess train so hard she needs to lie down in the rain outside. Victory is mine!
Today is an opportunity to set yourself some benchmarks. We are testing a heavy lift so as we go along we can see improvement in technique and strength, and we are testing a quick conditioning workout with the goal of improving muscular endurance.

20 Minutes to establish your 1 rep max Clean and Jerk.

'Grace'
30 Clean and jerks 60/40kg


Post time and weight to comments.

Wednesday 12/02/2014

Liz practicing what I was preaching yesterday about good form, while at work. Can't hold this girl back.

How's everyone going with the burpee challenge for the week? Still yet to see a fun video. Get cracking as this voucher will go to waste otherwise.

With a Partner, 8 rounds each of:
200m Row
While your partner skips.
Total metres for team = 3200.

3/6/9 of:
Back Squats 20/15
Press 20/15
When you finish the set of 9, increase weight to 30/20, if you finish again, increase to 40/30, if you finish once more your last set is 60/40. There is a 12 min cap. If you do the full weight you can finish with a timed score. If you aren't doing the full weight or just sticking with the one weight it is an amrap.

Tuesday 11/02/2014

Work your weakness slowly










The link above is to Antony's website, the physio detective and it has an article discussing the importance of working on your weaknesses slowly and one piece at a time. The strength will come and the lift will get better with practice...perfect practice.
Both photos above demonstrate perfect form in the two movements they are demonstrating.
If your movements do not look similar to this, why not?
What are you doing to make them look like this? Stretching? Getting your body into these positions with some assistance? Doing strength exercises to accomodate for any weaknesses?
All the little things are what make the big things big.
Your body is made up of many smaller body parts, and your fitness is much the same. Respect the movement and do the hard work required.

Warm up is on the board. Be on time guys. If you are going to be more than 10 minutes late then wait for the next class or come tomorrow. You are missing way too much being that late.

5 * 5 Strict press or Handstand pushups. Handstand pushups can only be done if you are doing them to an abmat or the floor. No stacked plates.

10 Sets of:
1 Hang power Snatch
1 Overhead Squat


8 Min AMRAP of:
8 Pullups
8 Box Jumps
8 Single arm alternating snatch

Monday 10/02/2014

Check out the facebook page for today/this week's challenge! There is a $30 reebok or rebel voucher up for grabs!

February already guys and as promised we will be bringing in my weightlifting coach to give more insight into your lifting. It looks like the day will now be tuesday and every 2 weeks beginning the 18th of february. They will run simultaneously to class and incur an additional cost. It will need to be booked in and the price looks to be approximately $20 a head to cover travel time and the 90 minutes he will be here for.

If demand is high, Marissa (qualified by Aphesis Barbell club also) will run every other week. She also does 1 on 1 technique work and has seen imrpovements already with Rom and Jenny and my own lifting (it's nice having someone watching my lifts for once).

Today's warm up is simple and as usual, on the board.

5 * 10 Heaves, rotating through in a group.

1 Min airdyne sprint, or 20 calories. Whatever comes first.
50 Burpees
50 Slam Balls
50 Squats

Core work followed by our three major stretches.

Friday 07/02/2014

Did you do yesterday's mini challenge? The challenges are to see you improve in our testing so take the time to do them. Next week's will involve a prize!
A few of the crew last night completing yesterday's challenge of 3 planks at 75% of their max time. Well done to Alex for pushing out a 6:30 plank as well.
There have been a few efforts pasted on the CrossFit BodiComplete Facebook page if you want to get involved. Today's challenge can also be found there!!!
https://www.facebook.com/pages/CrossFit-BodiComplete/176764035745741

3 Rounds. 1 Minute per station. Rest 1 minute after completing all stations.
- Hanging knee hold
- Slam Ball
- Box Jumps
- Sumo Deadlift High Pull
- Rowing for calories


5 * 10 Heaves to finish!!!

Thursday 06/02/2014

How do you prepare for your workouts?
A good mindset at the beginning of your day when you first read the whiteboard, or read the workout on the blogpost, or hear it from your mate at work. What is your response? Do you start to break down the reps and how you want to approach the time limit?
Do you automatically go to your default weight, or do you think about how you can improve trying a heavier weight/lesser band?
Are you excited at the prospect of being fitter, or moving better?
You need to take a positive approach from the outset, decide that you are going to do well and that you are going to try the best you have. Work hard, play hard.


Today's challenge is on Facebook, if you don't hit up facebook the challenge is to hit 3 planks at 75% time of what you did yesterday.

Warm up is on the board as usual.

40 Strict pullups broken up however you need to.

4 Rounds for time of:
4 Squat Cleans 60/40
8 Ring Dips
300m Row

Post time and weight to comments.

Wednesday 05/02/2014

For those who missed the shopping list for the 8 week challenge here it is again. Save it as your screen saver as a daily reminder of what you should be eating. Make your meals primarily from these ingredients.

Today's workout is our testing workout. We will be re-testing at the end of the challenge to see the improvements made across the board.
There will also be mini challenges every week to help improve your fitness and core strength. These will be posted on the facebook page : https://www.facebook.com/pages/CrossFit-BodiComplete/176764035745741
There will be prizes up for grabs on some of the challenges which will require a video to prove it, even if done in the gym.

15 Minute AMRAP of:
10 SDHP
15 Burpees onto plate
20 Squats onto medball



1 attempt at max effort plank and/or hanging knee raise. 3 warnings if hips are moving.

Tuesday 04/02/2014

http://physiodetective.com/2014/02/04/do-functional-movements-to-increase-flexibility/

Note above, Liu's shoulder position, straight back and torso, ankle movement.

"The same goes for all the movement – overhead work, deadlifts, handstands etc etc. The more your practice perfectly, the better your flexibility will become" - Antony Lo (Our resident physiotherapist/movement specialist).

I want to highlight that he says the more you practice perfectly the better it becomes. Read the whole article, it's only 4 paragraphs including the one above. Practice doesn't make perfect, perfect practice makes perfect. Mechanics, consistency then intensity. We work in that order guys. 
All the empty bar work is to give you an opportunity to practice the movement, perfectly.


Warm up is on the board as usual.

Power Snatch sets: 5/4/3/2/1/1/1

9 Minute Amrap of:
10 HSPU
20 KB Swings
30 Pushups
40 Double Unders

After 2 days of competition and a couple of injuries including rope burn and too many heavy deadlifts we finished 47th in an Australian wide gym competition. We saw over 150 teams start out and ended with this weekend in a brutal competition. Some impressive individual performances by everyone on the weekend and thank you to those who came out or wished us luck!

The CrossFit Open is upon us and looking to be a fantastic opportunity to set yourself up for the year ahead. Already 30 people have registered from our gym and I know there is still more who are interested!
games.crossfit.com to get on board.

Warm up is on the board.

7 Min AMRAP with a partner:
1 for 1 burpees onto a plate.


15/12/9/12/15 of:
Push Press (40/25)
Front Squats (40/25)
Situps

Post time and reps to comments.