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.

Friday 29/08/2014

A friendly reminder there is no open gym this afternoon at 4pm. Classes will run as normal.

Also no classes tomorrow (saturday) as we will be out at the North Sydney Indoor Centre in Crows Nest. You are welcome to join us and check out what it's all about.


5 * 3 Front Squats @ 85%
S/set
3-5 Strict HSPU or HS Negatives


8 Min Cap:
50 Thrusters 40/25

Thursday 28/08/2014

Some quick notices:

No open gym on Friday due to CFBC Kids classes. Classes will run as usual.

No classes on Saturday. Hit the dunes, or come out to Allstars Affiliate series and watch 24 of CFBC's finest slug it out with the rest of NSW and ACT.

5 * 3 Clean High-Pull

5 * 2 Hang clean + 1 jerk

5 Min cap:

5/4/3/2/1/ of:

Power Snatch 60/40

Box Jump Overs

5 Min Cap:

20 Toes to bar

20 Ring Dips

20 Toes to bar

Wednesday 27/08/2014

The evolution of everyone's favourite young gun Tim Davis.
Tim has demonstrated a desire to be the best athlete he can manage to be for his future and at CrossFit BodiComplete we have pursued this with him.
Tim at age 13/14 above and when he was 17 in the pictures below (I have no recent photos since he turned 18 but he's about 5kgs heavier in muscle now).

The key to Tim's success???
-He has a belief, in his goal and himself.
-He turns up, rain, hail or shine.
-He works hard and listens to the coaching advice so that he can work smart as well.

We wish him all the best with upcoming Rugby League Trials for U20's. No longer a junior.


Start on whichever piece of work you would like to:

4 * 4 Turkish Getups, increase weight each set.

2.5km Row for time.

Every 90 seconds for 10 rounds:
5 Back Squats @ 70% of max
5 Strict Pullups/10 Ring Rows

Tuesday 26/08/2014

It's the ladies turn on the speed ladder today. 

Clean and Jerk Speed Ladder.

5 * 10 Step Ups 20" box using a barbell.

S/set 10 Pushups.

10 Rounds for time of:

10 Wall Ball

5 Knees to Elbows

Monday 25/08/2014

The roles will be reversed for tomorrow but for today we have:

Boys - Clean and jerk ladder.

Girls -  5 sets of 10 step ups s/set with 10 pushups.

Together:
250m Row
15 Burpees
30 KB Swings
15 Burpees
250m Row
For time.

Friday 22/08/2014

Overhand Grip Vs Suicide Grip
Why does it feel stronger when pressing with a suicide grip?
Often removing the thumb from the gripping mechanics will free up your posterior shoulder allowing your elbow to sit a little higher up and forward. This allows the bigger back muscles to engage more efficiently Making you feel like it is in a better position and like the press is stronger, because it is, to be honest. But! You run the risk of losing the bar on your head due to not having the safety catch there if your wrist gives way. There are 100's of examples of this on Youtube, just type bench press fails.

The Overhand Grip should feel just as strong as the Suicide Grip. Common faults include the elbows not sitting forward of the bar, the bar resting in the hands or on the collarbone as opposed to the anterior point of the shoulders or the bar sitting back in the fingers.
Some simple solutions include:
-Mobility through your posterior capsule to bring your elbows forward.
-Awareness drills on shoulder position during a front rack exercise.
-Controlled descents from overhead with a light weight to practice catching position.
-Gripping the bar firmly from the rack and pushing the elbows through to stop the bar from ending in the fingers and making a weak press.
If you work on these things then your shoulder will sit in the same position that your suicide grip gives you, thus making it safer and stronger at the same time.

The overhand grip should be human nature as your go to position, you were born with thumbs so use them.






15 mins to hit a heavy set of 3 thrusters.


6/5/4/3/2/1/2/3/4/5/6 of:
Thrusters
Pullups

Thursday 21/08/2014

Today is a good day. What are you planning to eat to do? If you haven't planned what do you have that you know you can prepare easily at home for dinner? Make the good decisions now for the long term result.


Death By Ring Dips.
Upon failure, complete 30 pushups.


1.6km Run/Row/2km Airdyne
100 Wall Ball
1.6km Run/Row/2km Airdyne

Wednesday 20/08/2014

Bring long socks today guys, or a long pair of A8 compression gear or skins. Rope climbs are fun but your shins will appreciate the love!!!


4 Rope Climbs (5 for the dangerous and daredevil)
80 KB Swings 32/24
15m HS Walk or 5 Laps of Bear Crawl
10 Overhead Squats 70/45
1 Clean and Jerk 90/55

You can scale this as required guys, there are options for those who don't wish to do rope climbs!

Monday 18/08/2014

SOOOOOOOOO.....
After a mammoth 48 hours with many thanks to Steve, Jarred, Cain, Joel and Trent we finally finished up the gym. A couple bits and pieces to finish off this round of renovations but for the most part we are good to go. The new section will primarily be used by the level 2 guys. The rowers will stay put, at this stage AND. very big AND. You will put all bags in the cubes and shelving provided to keep them off the floor and out of the way. Only drink bottles and towels will be allowed out into the main part of the gym.

Kid's section is almost complete. Just a few finishing touches need to be put to it and it will be good to go.
As usual, train hard, be inspired and let's kick this week off to a great start!!!


5 Sets of :
10 Front Rack Lunge (out of the rack)
S/set 5-8 Strict Pullups
Rest 2 mins.


5 Min Cap:
50 Renegades for time 20/15
2 min rest.
10 Min Cap:
100 Burpees for time.

Today is this week's easy day as well.

Wednesday 13/08/2014

A little break from the legs today. Enjoy trying to use a knife and fork later though.

Every min for 18 mins:
Minute 1: 20kb Swings
Minute 2: 20 Situps
Minute 3: 20 Pushups

Rest 10 mins then:
5 rounds of:
10 Renegade Rows
10 DB Cleans

Hi-ho silver, AWAAAAAAY!

Tuesday 12/08/2014

Back in town and raring to go. Fundamentals kicks off this week. We have 2 spots left so if you have any friends that are thinking about joining throw them in the deep end before we start to get busy!!!
Renovations are happening this weekend. It's not going to affect classes but just so you know we are making some changes.

We will be incorporating some new bits and pieces into many classes from now on, so make sure you get on board with them to see bigger changes and improvements.

15 Minute Cap:
30 SDHP 32/24kgs
30 Push Jerk 60/40
30 Pullups
30 Back Squats 60/40

In remaining time of the cap:
1 Rep Max Power Clean

10 Min rest, then finish 100 calories on the Rower for time.