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!
Friday, June 27, 2014
Thursday, June 26, 2014
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
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, June 24, 2014
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.
6 Rounds Each. With a partner:
300m Row
15 Burpees
Enjoy.
Monday, June 23, 2014
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
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, June 20, 2014
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.
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, June 19, 2014
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
'Grace'
30 Clean and Jerks 60/40
Wednesday, June 18, 2014
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
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, June 17, 2014
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.
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, June 16, 2014
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!
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, June 13, 2014
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.
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, June 12, 2014
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.
8 Rounds of:
15 Wall ball
3 Clean and Jerk 70/45
Post time and weight to comments.
Wednesday, June 11, 2014
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
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, June 10, 2014
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!
'Helen' - Record your time on your sheets. 3 Rounds of:
400m Run
21 KB Swings
12 Pullups
8am class only today!
Friday, June 6, 2014
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.
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.
S/set with 16 jumping lunges.
In Partners:
3km Row
150 Wall Ball
Core work bonus.
Wednesday, June 4, 2014
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
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, June 3, 2014
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
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, June 2, 2014
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!
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