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

Friday 16/05/2014

5 * 5 Front Squat @ 75% plus 2.5kg
S/set
4-7 Strict Pullups


EMOM for 10 mins of:
5 Hang Power Snatch
5 Lateral Burpees

Rest 3 mins
Then for time:
75 Wall Ball
50 Pushups
25 Pullups

Thursday 15/05/2014

Regionals is tomorrow. Reminder that there is no open gym at 4pm and no 9am class on Saturday.
Read your emails guys!!!

5 * 3 Clean and Jerk, Heavy single reps each set.


21/15/9 of:
HSPU
*2 Kb Swings
Toes 2 bar

Wednesday 14/05/2014

Back into the swing of things as is. I will be sending an email this afternoon in regards to some minor changes occuring around the gym so stay tuned for that. It's nice to be home!

4 Rounds of:
10 Good Mornings 40/25
10 Bent over Row
Rest 90 secs.


For time: 4 rounds of:
25 Box Jumps
25 Push Press 40/25


Accumulate 2 mins of L-Hang/Knee-Hang.

Tuesday 13/05/2014

If all went well we arrived home 5 minutes ago. Boom Sauce. Back to being awesome.

5 * 5 Strict Press Same weight as last week, 80%. Add up to 2.5kgs total from last week.
S/set 16 Jumping Lunges
Max rest 2 mins btw sets.



50/35/20 of:
Burpees
Toes 2 Bar/Knee Tucks.

Monday 12/05/2014

I miss Squatting, go heavy!

5 * 6 Back squat @ 77.5%
s/set 5-8 Strict Pullups Rest 2 mins btw sets.



10 Mins HSPU Practice. Either working on strict or if they can strict to just an abmat or the floor. Teaching some kipping drills. If the class is too big then work them all on strict and get the strong guys doings strength sets.



Tabata for 8 intervals of each(20 secs work, 10 secs rest)
SDHP with a kb 24/16
Then
Air Squats

Saturday 10/05/2014

Saturday: In pairs-
10 Power Snatch 50/30 Each

300m Farmer’s Carry between them. They can choose whatever weight they are comfortable with.
20 Over Unders

300m Farmer’s Carry
3 Laps each of walking Lunge carrying weight for the farmer’s carry.

300m Farmer’s Carry
20 Over unders

300m Farmer’s Carry
10 Power Snatch Each.

Friday 09/05/2014

5 * 5 Thrusters using Dumbells. Goal is the sets should be heavy. 90 sec to 2 mins btw sets.


4 * 10 Bent Over Row
S/set 10 Pushups.
Rest2 mins btw sets.



5 Rounds of:
300m Run to the culdesac and back
4 Wall Climbs

Thursday 08/05/2014

Buffet breakfast? Don't mind if I do.

5 * 5 Front Squats @ 75%
S/set 8 Box Jumps



AMRAP in 8 mins of:
8 Overhead Squats 25/15
20 Sec L-Hang/Knee Hang

Wednesday 07/05/2014

I feel for you guys today I really do, although I'm snorkelling and eating seafood and it's glorious

4 Sets of:
10 Good mornings 20/15
S/set Max Rep Pushups
Rest 3 mins between sets



If it’s a big class we will use a staggered start:
1km Row
40 Pullups
30 Power Cleans 40/25
20 Shoulder to Overhead 40/25
10 Laps of Walking Lunge ( 1 lap equals 1 length of warehouse).

Tuesday 06/05/2014

I'll have probably gone for an elephant ride by now. Enjoying the sun and the sand on my skin.

5 * 6 Back Squats @ 77.5% of Max.
S/set 4-7 Strict pull-ups. Bands are allowed. They should know their form by now.
Max rest 2 mins btw sets



4 rounds of: Guys straight out of funamentals do 2 or 3 rounds depending how you feel.
25 Wall Ball
25 Burpees
25 KB Swings

Monday 05/05/2014

Well right now, I am on a beach somewhere, sipping coconuts and getting massages. Enjoy your workout today!

5 * 5 Strict Press, same weight as last week. If feeling strong add up to 2.5kgs to the bar.
S/set 16 Jumping Lunges
Rest 2 mins between sets.

7 Rounds of:
7 Thrusters 40/25
7 Toes to Bar/Knee Tucks


If you find you have time remaining work on something that is tight. Or make up some core work. Or both.

Friday 02/05/2014

5 * 5 Strict Press
S/set
3-6 Strict Pullups

4 Rounds for time of:
300m Run
10 Single Arm Snatch
20 Second Squat Hold
30 Mountain Climbers

Core work.

Don't forget to check the timetable for while I am away. Be welcoming to the guys who have just finished fundamentals for next week as I am not there to introduce them to you. Be friendly, this is our gym. Yours, Mine and Theirs.

Thursday 01/05/2014

Hey guys I had to make some slight adjustments to the timetable for while we are away. Check it out to make sure you don't rock up at the wrong times.

5 * 5 Front Squat

S/set 8 Box Jumps

8 Min AMRAP of:

8 SDHP 24/16

4 Wall Climbs

1km Row for a finisher.