Monday 28/09/2014

We have a brand new block of programming beginning and I am excited to get this cranking. As mentioned we will be having two pathway options for our classes with Group A focused on Mechanics and Consistency sprinkled with intensity and Group B (having demonstrated those mechanics and consistency) performing at a higher intensity for their ability.

The programming will be designed to cater to and meet the needs of as many individuals as we can manage. How 'challenging' it is depends upon you and how you approach each session.

Group A:
10 Rounds of:
5 Ring Rows, elevate as neccessary
Super set 5 Strict Burpees
Rest 30-60 seconds between sets.

Group B:
5 * 5 Strict Pullups, scale up or down as required. Maximum Orange Band Allowed for support of movement, perform negatives when using bands.

Upon completion of 5th pullup perform 10 Clapping Pushups. Rest 2 Mins between sets.

A + B; 5 Rounds for time of:
10 Overhead Squats 40/25
10 Toes to Bar

Monday 22/09/2014

We have a big week ahead of us everyone. I may be a little slow in responding to emails and getting information to all of you while we repair and setup the new PC at work. I have my home computer available to me but obviously I will need to be at home to get these things completed.

Testing week is upon us, I hope you all read the newsletter I sent out, especially the "Coach's Thought" on encouragement.
For those of you who happened to miss the coach's thought it revolved around this saying: Think about how you can spur one another on to love and good deeds.

I will have an information flyer complete for you to hand or send to friends regarding the 8 week challenge. We are going above and beyond this time round to see the results increased massively.

Friday 19/09/2014

Next week is testing week, so sleep and eat well over the weekend and prepare for excellence.

3 * 5 Strict Press

3 * 5 Push Press

6 * 1 Split Jerk

5 Rounds of:
8 Deadlifts 80/50
15 Box Jump Overs

Thursday 18/09/2014

I did a post on this kid just a few weeks ago. I made 3 points:
1. He works hard when he is here.
2. He doesn't get distracted.
3. And he asks for help and listens.

For 4 years he has been doing this every single week. In fact the only time he has not been around to my knowledge has been through Football related injuries.

The young photo of Tim is about the time he decided he wanted to make it in his chosen sport of Rugby League.
The second photo is two years later.
And 2 years later again I am proud to say that Tim has been selected to join the South Sydney Rabbitohs Under 20's train on Squad.

Hard work and dedication pay off and here is living proof.



A strength circuit today involving DB Chest Press, Chinups and Step ups.

In Pairs alternating between exercises: 5 Rounds of-
10 Calorie Row
15 Wall Ball

Wednesday 17/09/2014

Stay tuned to the Facebook Page today for something special that is worthy of mention.


HS Work - Options and work on the board.

For Quality:
15 Sec chin over bar hold
10 Overhead Squats 40/25
5 Power Snatch 40/25

For time:
5/4/3/2/1 of:
Clusters 60/40
Chest to Bar Pullups

Tuesday 16/09/2014

Yesterday was an awesome and successful day at training and today is shaping up to be the same!

 Mc'd with a 35kg Snatch attempt.

Nerida Standing up 50kgs

 Jimmy fighting his way to a 60kg snatch.

Steve not so lucky with his 80kg attempt.

Your teams, both champions. Get behind them, encourage them and see them improve.

Tier 1, Tier 2 and Jakii all did us very proud over the weekend. Tier 1 took on CrossFit Active in what seemed like a difficult match up and managed to stand their ground and in the words of the Cf Active Judges "Showed considerable fight and never gave up".
Ridge bagged himself a 111kg snatch and Alex also got a .7kg pb on his snatch.

Tier 2 Had a match up against the CrossFit Macarthur Annihilators and after a slow start found their rhythm to take out 2 events to 1. Massive efforts from all of the team members in such a high octane match-up. Nerida also hit a pb snatch @ 55kgs and welcome back to Liz who demonstrated a well healed body is hers for keeps.

Many of the team members backed up on Sunday for the SWS Back to Basics Games day. Most of whom trying their first advanced competition.

Jakii our resident kids coach had a strong showing finishing in first place after the 3 main events. Unfortunately she was knocked out during the final but the promise she has demonstrated and inspiration she has brought can not be denied.

So proud of everyone involved and a big thank you to all the volunteers and cheer squads involved on the weekend!

5 Sets of Gymnastics Ring Work, as usual there are options on the board.

300m Farmers Carry

20 Push Press

20 Renegades

300m Farmers Carry

20 Renegades

20 Push Press

300m Farmers Carry

Monday 15/09/2014

So much to write about the weekend that I think I will save it for an email.
Needless to say, a huge amount of fun.
And Teenage Mutant Ninja Turtles is not really worth seeing at the movies.


We are squatting today. There are 2 options on the board respective to your goals.

Workout: 3 Rounds of:
500m/400m Row.
15 Burpees
30 Wall Ball
Rest 2 mins.

Your goal is to get as close to your first time on your subsequent rounds.

As usual there is bonus skill/cardio work on the board for those looking to hang around.

Friday 12/09/2014

As usual, a friendly reminder there is no open gym this afternoon due to our Kid's Classes.

Summer is just around the corner so a reminder that we will be taking advantage of the extra light by opening the gym from 5:30 for those to practice any skills or do extra work that they normally wouldn't have time for.

I will have extra gymnastics and/or cardiovascular work programmed for these open gym times. It's up to you whether you choose to do them. So next time if you're wondering if we should be doing more cardio, it's already in place.

4 * 3 Clean High Pull @ 90-100% of max

4 * 2 Hang Squat Clean + 1 Jerk @ 75% of max


'Nate' - 20 min AMRAP of:
2 Muscle Ups
4 HSPU
8 KB Swings 32/24

Thursday 11/09/2014

RECOVERY!

One of the hardest things to get right but I continually get asked how can I improve my recovery time, how can I be less sore the next day, what can I do to get better?

Getting these following things right in order of importance will go a long way to seeing an improved version of yourself. Not to mention you will be kicking goals left right and centre:

1. Water intake. Differs a little for everyone but try to work between 2 and 3L per day.

2. Food, we've covered this many times. Meat, Vegetables, Nuts and Seeds, Not too much fruit. Minimise starchy foods and keep refined Carbs/Sugars out completely.

3. Sleep. Sleep well, turn your phone off an hour before bed. Have a cold shower. Block out as much artificial light as possible.

4. Supplementation, kind of comes under food but the difference is not everyone needs it. But getting good quality, clean protein like the brand we stock will see a big difference. Ask the guys who take it. Fish oil, a Multivitamin and especially magnesium and vitamin d.

Now if you are doing the above fairly well and still can't figure out why you are so sore there is a quick option that works quite well especially for those doing competitions:

Compression Garments.

The compression gear is designed to improve blood flow and decrease inflammation. These two things combined make for less muscle soreness and joint soreness. I find sleeping in compression gear can make a world of difference the following day when you know you need to back up and go hard again.

If you're at that point then ask me after or before class what would work well for you.

Wednesday 10/09/2014

Strength and Skill work today is focused around Ring Dips, there are several options on the board to go through.

Wod: 4 Rounds for time of:
15 Toes to Bar
400m Run

As usual there is bonus work for those looking to get stronger at their Gymnastics/Cardio.

Tuesday 09/09/2014

A friendly reminder that the cerberus challenge is upcoming. Also this Saturday it looks like we will be playing host to the first round of the Australian fitness league for 1 of our teams. So feel welcome to hang around after the 9am class to check it out and cheer your team on. 
Also, I could do with a couple of judges.... just saying. Coffees will be provided.

5 * 5 Back Squat superset 5-10 Strict Pullups. Other options are available on the board.

4 * 3 Snatch High Pull @ 100%

4 * 2 Hang Snatch @ 75-85%

3 * 500m Row, Max efforts. Rest 3 mins between

Monday 08/09/2014

Great stuff last week, let'e kick things up one more time going into this week!

3 * 5 Strict Press

3 * 5 Push Press

5 Rounds of:
30 Double Unders
10 Front Squats 40/25
10 Burpees over bar

Thursday 05/09/2014

We've had a very busy start to the week but everything is right in the world now and we can get on with hitting it hard.

For those of you inspired or intrigued by the Allstars event on the weekend, we have been invited to attend this friendly competition with a handful of other gyms. It will be a fun and exciting competition and will be a great introduction for many of you. 

The good things about these competitions if they give you something to train for, and they will then show you what you can work on.

5 * 10 Bent over Row 60/40 Rest 2 mins btw sets.

Option 2 - 5 * 10 Heaves.

4 * 3 Clean High Pulls @ 100% of max clean

3 * 2 Hang Squat Clean + 1 Jerk @ 75% of max Clean.

Death by Shuttle runs. Up and back equals 1 lap. Increase by 1 lap every minute

Tuesday 02/09/2014

Back to normal this week with all classes running as expected. Spent some time in discussion with CrossFit Games and NPGL athlete Khan Porter over the weekend on different styles of workouts he is doing to prepare for his upcoming matches in the NPGL and I have come away with a few more interesting ideas to program in and mix it up for all of you!!!

A reminder that at the moment the 4pm open gym time slot on Friday's is cancelled while we trial our kids classes. This is more of a safety and WHS requirement than anything.

5 * 5-10 Strict Pullups
S/set 10 Good mornings 40/25

20 min EMOM of:
Even Minute: 15 /12 Calories
Odd Minute: 20/15 Box Jumps

The bonus gymnastics programming will find it self on the back board! Have a great day and be inspired for the sessions to come.