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Friday 26th August 2016

Coaches Session – 3:30pm on a Friday afternoon the Coaches try and get together to train. This session is a chance for them to be taken through their paces and to work together on different ideas for you. There is always a couple of extra spots available for anyone that wants to jump in. If you want to come along you must BOOK the session as it is limited to 10 people (generally 3 – 4 spots available) and it generally has 3 – 4 elements attached. Come have some fun one day. Movements are a bit more advanced.

Pictured we have Mira and Mandy practicing their handstands.

Strength and Technique

  • Snatch 1.1.1 (work up)

Workout of the Day

  • Run 200m
  • Snatch

6 rounds for time:

RX: 3 @ 75% of 1RM     INT: 4 @ 65% of 1RM      BEG: 5 @ suitable weight

Wet Weather WOD

  • 30 x Snatch (add weight)
  • 30 x Snatch (add weight)
  • Max Snatch

10 min AMRAP:

RX: M 60/70/80   F 40/50/60      INT: M 45/50/60  F 30/35/40      BEG: 3 increments suitable with the last one being challenging but manageable

Thursday 25th August 2016

Extra Sessions – Is your membership only for 3 sessions per week. Have you ever felt like you want to train a extra day. If this happens, simply let John or Ange know that you want to do a extra day and we will book it for you. Any Extra Session on a given week is only $10 per session.

Strength and Technique

  • Back Squat 6 x 3 (@75%)
  • Pause in the bottom for each squat
  • Focus = Good Form/Neutral Spine/Strong Bottom position
  • Lack in form will require you to lower the weight

Workout of the Day

  • 21 x Box Jump
  • 150m Run   (50 x DU if raining)
  • 9 x Hang Clean
  • 21 x Dip
  • 150m Run
  • 9 x Hang Squat Clean
  • 21 x Burpee
  • 150m Run
  • 9 x Cluster

For Time:

RX: Ring Dip, 60/40    INT: Scaled Ring Dip Option, 50/35    BEG: Box Dip, 40/25

Wednesday 24th August 2016

Pictured we have Di making Monday nights pause Front Squats look easy.

OPEN Gym – There are a lot of facilities that do not offer a Open Gym. Everyone is reminded that Open Gym is programmed for you. Come and work on weaknesses and technique. There may have been a workout that you have missed that you could do as well. Unfortuantely it does count as a session for those on 3 sessions per week.

Strength and Technique

  • 200m Farmers Walk
  • 10 x Pistol
  • 10 x Strict T2B or Toe to Ring
  • 10m HS Walk, 30 sec HS hold or 10 x HSPU

3 rounds for quality

Workout of the Day

  • Run 400m        (Row 24/20 or Assault 20/15 if raining)
  • 10 x Muscle Up / 5 x Manmaker
  • 20 x T2B
  • 30 x DB Snatch
  • 40 x KB Swing
  • 50 x Lunge

4 min AMRAP, Rest 2 minutes

6 min AMRAP, Rest 2 minutes

Complete for time:

RX: MU, 20/15, 24/16 KB, Hold DB/KB Lunge    INT: MU or MM, 15/10, T2B,  24/16, KB Lunge

BEG: Scaled as needed

Tuesday 23rd August 2016

Pictured we have Hannah James our little pocket rocket. Its great to see Hannah back training with us after a year off having her baby. Hannah was a bodyweight ninja prior to leaving to have baby. She was often seen smashing out multiple Pull Ups/ C2B Pull Ups and Muscle Ups. She’s already back to smashing the Pull Ups and we can see that the Muscle Ups will be not too far away. Welcome back Hannah. :-)

Strength and Technique

  • Clean x 2 plus Shoulder to Overhead x 2 (work up)

Workout of the Day

  • 8 x Pull Up
  • 8 x Deadlift
  • 8 x Burpee

10 min AMRAP:    (Compare 1 Sep 16)

RX: C2B, 80/50      INT: 70/45, Pull Up    BEG: 60/40, Scaled Pull Up

Monday 22nd August 2016

Squat Strength: For the next few weeks, we will be bringing in Pause Squats. The squat is a wheel that is forever evolving and there are many great tools and advice available to strengthen and perfect your squat. One of the known strengtheners is to Pause in the bottom so that we are not relying on the bounce or elasticity rebound out of the bottom but rather using our raw strength. Additionally we can put more focus on our torso and maintaining a strong neutral spine. Pause squats will bring a drop in weight but should be more challenging. Everyone will be guided accordingly this week. Once again TRUST THE PROCESS.

Congratulations goes to Big Marcus (pictured) on the arrival of his baby son just over a week ago. Awesome mate. :-)

Strength and Technique

  • Front Squat 6 x 4 reps (@70-80%)
  • (pause for 3 secs in the bottom of the first rep)

Workout of the Day

  • 30 x Wallball
  • 50 x Double Under

5 rounds for time:  (compare 31 Aug 15)

RX: 9/6      INT: 9/6, 30 x DU    BEG: 6/4, Singles and Option to do 4 rounds

Saturday 20th August 2016

We come to the end of Week 2 on the Nutrition Challenge. How are people doing. Are we all maintaining our logs. Are we managing to keep things varied. Are we planning ahead to save temptations. Stay strong everyone and do your best to get through the weekend.

Todays WORKOUT is a team workout. These are really good workouts for pushing yourselves with your team. Come along and give it a go.

Strength and Technique

  • Weighted Push Up 4 x 5 (work up)
  • Weighted Pull Up 4 x 3 (work up)

Workout of the Day

Team WOD

In teams of 3 or 4 conduct the following. Each team member will follow each other. You cannot pass a team member and must wait until they have finished prior to you starting the next movement. Therefore ideally you want to put your fastest person first.

  • 10 calories
  • 10 x Renegade Row
  • 10 x KB Swing
  • 10 x MB Sit Up
  • 10 x Burpee Box Jump
  • Run 250m

20 min AMRAP for total calories:

Friday 19th August 2016

Recently we have had a few new faces join the box. If there is someone you dont know then please introduce yourself.

Welcome to the team Marijke, Brock, Greg, Lynette and Trent. Remember to be patient, train hard and trust the process.

Strength and Technique

  • 3 x Deadlift
  • 2 x Clean
  • 1 x Jerk
  • (work up)

Workout of the Day

  • 2 x Squat Clean
  • 4 x Burpee Bar Hop
  • 6 x Pull Up

15 min AMRAP:

RX: 75/50, C2B     INT: 60/40      BEG: 45/30, Scaled Pull Up Option

Thursday 18th August 2016

Strength Session – Learn to move better and correctly. Get stronger in the lifts or gymnastic movements. Keep the core engaged as we work from core to extremities. Chase perfect form and not weight. Chase body positions and don’t compromise joint mobility.

Workout of the Day – Work at High Intensity to your capabilities. Scale movements as needed to maintain high intensity. Not a time to learn how to do a movement. Get comfortable with uncomfortable, however safety must be the top priority. Get the balance right and watch your fitness excel.

Strength and Technique

  • 50 x Double Under or 1 min practice
  • 12 x V-Ups
  • 10m Handstand Walk, Hold, Wallwalk
  • 10 x Toe to Ring (5 x Muscle Up, efficiency)
  • 10 x Dip

3 rounds for quality

Workout of the Day

  • 0 – 5 mins 1000m Run
  • 5 – 10 mins 75 x Shoulder to Overhead
  • 10 – 15mins 20 x Muscle Up
  • 15 – 20 mins 75 x Wallball
  • 20 – 25 mins 75 x Box Jump
  • 25 – 30 mins 1000m Run

Complete each movement within the time frame:

RX: 50/35, 9/6

INT: 800m Run, 40/30, 60 x Repetitions, 40 x Pull Up Option

BEG: 600m Run, 35/25, 45 x Repetitions, 40 x Pull Up Option with band

Wednesday 17th August 2016

Weaknesses – CrossFit is the ultimate style of training to become the best you can possibly be in all facets of physical training. We have elements we love, we have elements we don’t mind, we have elements we can’t do and we have elements we hate. The answers to getting better at CrossFit are simple. Practice the elements you can’t do or the elements that you hate. Sounds simple but do we do this? Practice the Skills you require, Train the Strengths you desire.  :-)

Todays WODS are short and intense. Ensure you scale enough to maintain high intensity to get the most out of your session.

Strength and Technique

  • Back Squat 6 x 3 (@85-90%)

Workout of the Day

  • 8 x T2B
  • 8 x HSPU

6 min AMRAP:       INT: 1 pad       BEG: Knee Raise Option, Box Dip

REST 3 minutes

  • 10 x OH Lunge
  • 10 x DB Snatch

6 min AMRAP        RX: 20/15 for both      INT: 15/10 for both     BEG: Suitable weight

Tuesday 16th August 2016

Mobility – Who has issues overhead, or squatting, or locking out elbows, or ankle mobility problems. Who is doing mobility everyday. We should all be doing at least 15 minutes of mobility a day. Mobility goes a long way to helping you move better and loosening up tight joints. Be reminded that mobility just before strength will have some effect but doing it as homework is going to be more beneficial. Try and get some sort of mobility done throughout your day. We have many tools, stretches and mobility tool available to us, so make use of them or talk to one of the trainers to assist.

Strength and Technique

  • Clean Complex
  • Clean x 2 plus Jerk x 1 (work up)

Workout of the Day

  • 21 x Deadlift
  • 15 x Burpee
  • 9 x Front Squat
  • 21 x Push Press
  • 15 x Burpee
  • 9 x Overhead Squat
  • 21 x Power Clean
  • 15 x Burpee
  • 9 x Snatch

For Time:

RX: 60/40     INT: 50/35     BEG: 40/25

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