Wednesday 30/04/2014

4 Sets of 10 Bent over Row

S/set 10 Pushups

4 Sets of 5 Strict HSPU

5 Power Cleans

4 Sets of Front Rack lunge

s/set 20 sec L-Hang

5 Min AMRAP of:

Man-Makers

29/04/2014

Still unsure whether our resident Physio Genius can help you? Ask Kel Mc'D about how he managed to wow her with his evaluation of her squat and how he made the biggest difference to how she moves and pain she was getting.

5 * 6 Back Squat 75%
S/set 4-7 Strict Pullups.

50/35/20 of:
Burpees
Wall Balls
Double unders

Monday 28/04/2014

Thanks for all the love yesterday everybody. We had quite a few big sessions over the weekend and were able to take time to remember those that did what we could not.

5 * 5 Strict Press @ 80%
S/set
16 Jumping Lunges


5 Rounds for time of:
8 KB Swings
8 Toes 2 Bar
8 Box Jumps
8 Pushups

3 * 20 sec L-Hang

Thursday 23/04/2014

As mentioned in the previous email Marissa and I will be on holidays from May 4th until May 12th. Most of the classes will remain as is and while that is exciting you will have coaches that are unfamiliar with you and your movements. Be patient with them, enjoy the difference. Here is a copy of the timetable which will also be able to be found on the 'Schedule' page of the website.

5 * 5 Front Squat @ 80%
S/set 12 Jumping Lunges



AMRAP in 8 Mins
3 C2B Pullups
6 Power Snatch 40/25
9 Pushups

L-sit/L hang strength work.

23/04/2014

Working hard continues today, making this the best CrossFit gym in the shire and sydney area takes hard work and commitment from you guys. Love the effort everyone of you is putting in!!!

Death by Power Cleans @ 70/45

For time:

100 Calories

1.2km

30 HSPU

It's a fun hump day workout again!

Tuesday 21/04/2014

Them gains. That's all we will be doing. Think about what it is you want and visualise it while training as we have another busy week, cramming a lot into the 3 days. Take on board the stretching work we have been doing the last 2 weeks for yourselves as many of you have seen improvements.

And finally, when you see Alex, congratulate him on his Regional performances this weekend as he fought his way through injury to do the best he could.

5 * 6 B Squats @ 75% of max, for those unsure increase by 2.5-5kgs total.

S/set 4-7 Strict Pullups, mention maybe to keep a record of training.

5 * 5 Strict press @ 80% plus 2.5%, use the increments if needed. Rest 2 minutes between sets.

5 Rounds of:

15 KB Swings

30 Double Unders

15 Burpees

Thursday 17/04/2014

For those of you who either didn't receive my email or haven't taken the time to read it;
Good Friday, Easter Saturday and Easter Monday: 7-8am Class,8-9am Open gym. That is all.


Warm Up

Mixed stretching.

5 sets of
5 Front Squats 2 755
s/set
10 Box Jumps


4 Min AMRAP of Man-Makers straight into;

5 Rounds of;
3 HSPU
6 Push Press 50/30
9 Burpees

Wednesday 16/04/2014

Good stuff on your presses yesterday everybody. We are striving to make you guys the healthiest and fittest CrossFitters in the sutherland shire and sydney area.
Today we have a straight out grinder.

EMOM for 10 mins:
2 Power Snatch @ 90%

6 Min EMOM:
Even Mins - 20-15 Calories rowing
Odd Mins - 12-15 Burpees

Rest 1 min

6 Min AMRAP:
5 Toes 2 Bar
10 SDHP

Rest 1 Min

6 Min Cap
25 Bear Crawls.

Tuesday 15/04/2014

MEET A MEMBER!!!

Today we meet Greg Cameron Berry:

How long have you been CrossFitting: coming up on 2 years soon.

Occupation: IT Manager

Family: Wife and 4 kids.

Favoure Exercise/Wod: Strict Handstand Pushups

Least Favourite: Muscle ups.

Do you have a Nemesis/Arch Rival: Now that Sally moved, no.

Have you ever passed wind during a workout: Quite possibly.

Goal for 2014: Minimum 2 Muscle Ups unbroken.

Make sure you guys say hi to Greg around the gym. Stay tuned for more meet the members.


5 * 5 Strict Press
S/set 20 Sec L-Hang


100 Mountain climbers Then:
5 Rounds of-
12 Situps
9 Clean and Jerk 45/30
6 Burpees over the bar

Monday 14/04/2014

CrossFit where-ever you can. Although that it an ugly looking position to be in.
I hope you all enjoyed the weekend as much as I did. Feeling refreshed and ready to kick this week off.
We have 1 more week involving a lot of stretching and then onto the next phase of this cycle. I will be sending an email out in the coming day with public holday hours and also hours and coaches for while Marissa and I are taking a much needed break in May. Let's keep up the good work!!!

Warm up:
3 Rounds of:
1/2 lap of inchworms
1/2 lap scoops
1 lap walking lunge
rest 30 seconds

Lower Body Stretching

5*6 Back Squat @ 70%
s/set 3-6 Strict Pullups (Chest to bar if it's too easy)

4 Rounds of:
20 Double Unders
15 KB Swings
200m Run

Thursday 10/04/2014

Hopefully you guys are starting to see the benefits of the stretching program we have been putting in. Today we have a break on that in favour of straight out hard work.

5 * 5 Strict Press
s/set 20 sec Knee Hang


5 Rounds, alternating with your partner:
500m/400m Row
15 Box Jumps

Post time and weight to comments.

Wednesday 09/04/2014

Here is the link again for those of you who missed out on reading the article I posted by Antony.

http://physiodetective.com/2014/04/02/how-deep-should-i-squat-to-90-degrees-for-safety-rant-warning/

Warm Up 5 rounds of:
10 Bent Over Row
10 Good Mornings
10 Back Squats
Empty Bar.

Mixed Stretching.

5 * 3 Overhead Squats
S/set 6 Bent Over Row


6 Rounds for time of:
6 Pullups
12 KB Swings
2 Laps Bear crawls.

Tuesday 08/04/2014

Great work on your squatting yesterday guys. I know I went on and on about depth and here is an article as to why:

http://physiodetective.com/2014/04/02/how-deep-should-i-squat-to-90-degrees-for-safety-rant-warning/

Antony Lo, our resident physio genius writes regular articles that are well worth the read.

Warm Up: 5 rounds with a light kettlebell-
10 Deadlifts
10 L Arm swings (eye height)
10 R Arm swings
10 Sumo Deadlift High Pull

Upper Body Stretching - 15 minutes.

5 * 5 Strict Press
S/set 20 Sec Hanging Knee Raise.
Rest as required btw sets.

10 Min AMRAP of:
10 Squat Cleans 45/30
10 Burpees

Monday 07/04/2014

Alright Monday is upon as and so is our new training cycle. Contrary to popular belief, I don't just program random exercises and hope for the best. Our programming has a purpose. We will be spending the next 12 weeks specifically (we won't be missing out on anything though) on getting you stronger. Many of you participated in the CrossFit Open and I am hoping you have some goals you would like to work towards now that is over. We will be doing some goal setting from tomorrow so start thinking about something specific you want to achieve.
The next 2 weeks every class will involve 15 to 20 minutes of proper and appropriate stretching. The reason for this is due to many mobility and movement issues that I witnessed during our testing week and we are going to help you correct it. It may not fix it completely but that is up to you to continue to be consistent.
The stretches for the day will be on the website so if you are not at the gym that day, you can follow from home.

Warm up: 3 rnds
1/2 Lap Scoops
1/2 Lap Inch Worms
1 Lap Lunges
30 seconds rest

20 Minutes stretching: Group A.
Calves - 45 seconds
Partner straddle stretch.
Couch Stretch (lunge against the wall) 45 secs on hips, then push self upright for 45 secs.
Glute roll out 90 secs each side.
Glute stretch 60 seconds.

5 * 6 Back Squat @ 70%
3-6 Strict Pullups
Rest 2-2:30 btw sets


5 Rounds for time of:
200m Airdyne/Rower
40 Double Unders

Thursday 03/04/2014

If you get 10 minutes to read through this today then get onto it as it will hopefully open your eyes wider to the importance of mobility and stability and why we are putting so much emphasis on movement quality as opposed to just moving.

http://powerathletehq.com/2014/03/20/mobility-vs-stability/

The testing will continue this today. We've already seen some big improvements this week. Most noteably new member Mark getting stronger and faster in 'Grace' and Sean adding 30kgs to his back squat to hit 180kg.

Tuesday 01/04/2014

Testing will continue all week. Come in with a fresh attitude ready to do your best.
I want to reiterate now that the open is over the importance of having balanced meals for every meal. An apple is not a balanced meal, if it is a last resort I get it, but get organised and plan your meals better. Each meal should contain a mix of Protein, Carbs and Fat. On that shopping list that you would have received in the last couple months you can find the ideal carbs, proteins and fats within the list.

40% clean carbs. Vegetables, fruits and roots. 30% protein. From good animal sources. Eggs chicken and fish are your best choices. 30% fats. Olive oils, almonds, walnuts, coconut products, avocados and butter.
Healthy eating not only improves your appearance, but your performance. So let's start building physically better versions of yourself.