New Cycle 21 Aug – 28 Oct 17

Our next cycle commences on 21 August 2017. This cycle will be 9 weeks long and the focus is going to be on the barbell. The cycle is called barbell ninja and we will be working on our Clean and Jerk and Snatch along with barbell Stamina. A standard week of strength will be as follows with slight amendments week to week:

Monday – Clean and Jerk

Tuesday – Barbell Conditioning and Gymnastics

Wednesday – Squats

Thursday – Barbell Conditioning and Gymnastics

Friday – Snatch

Whether you train 3 x per week or come and go, be prepared to join in and stay within your perimeters. Lets enjoy the cycle and plan to train as often as possible.

CrossFit Games

“I may never be the strongest, I may never be the fastest but I will do everything in my power to work the hardest”

Next week from 3 – 9 August 2017, we have the best in the world competing to find the fittest on earth. The CrossFit Games kicks off in Madison, Wisconsin in the United States of America. The Best of the Best come together to battle it out for the Top Individual Male and Female, Team and the Masters Athlete in 35 – 39, 40 – 44, 45 – 49, 50 – 54, 55 – 59 and 60+ divisions.

All CrossFit Games events are able to be viewed online via the CrossFit Games website.

Whether you are a fitness fanatic or a wanna be fitness fanatic you need to watch this. These people started CrossFit at gyms like ours and were once everyday people. Watch to be inspired or WOWED !!!

Training for Life

QUOTES to help get your head in the game:

Sometimes it can be hard to get your head in the game. Even the most driven athletes have days when they just can’t get it together. It can be helpful to draw motivation from the wise words of other those who have overcome and accomplished. A quick read through these famous quotes will surely help you in walking into your workout with a bit more pep in your step.

1. “My attitude is that if you push me towards a weakness, I will turn that weakness into a strength.” – Michael Jordan

2. “If you only ever give 90% in training then you will only ever give 90% when it matters.” – Michael Owen

3. “Good, better, best. Never let it rest. Until your good is better and your better is best.” – Tim Duncan

4. “Today I will do what others won’t, so tomorrow I can accomplish what others can’t.” – Jerry Rice

5. “Never underestimate the power of dreams and the influence of the human spirit. The potential for greatness lives within each of us.” – Wilma Rudolph

6. “You can’t get much done in life if you only work on the days when you feel good.” – Jerry West

7. “Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired, and success achieved.” – Helen Keller

8. “Run when you can, walk if you have to, crawl if you must; just never give up.” – Dean Karnazes

9. “Make sure your worst enemy doesn’t live between your own two ears.” – Laird Hamilton

10. “Continuous effort – not strength or intelligence – is the key to unlocking our potential.”- Winston Churchill

Monday 19th June 2017 – This weeks training

Congratulations to Brad Luiten for qualifying for the Masters League Finals to be held in Brisbane in October. Well Done mate.

“a lifetime of training for that unforgettable moment” … Have you experienced that special moment, or what is that moment we talk about for you.

Week Two of Grunt Work. This week we focus on more accessory work, Strength, Technique and Conditioning.

Monday: Snatch Technique and Back Squat Stamina

Tuesday: Gymnastic Conditioning and Thrusters

Wednesday: Hang Power Cleans

Thursday: Front Squat and Back Squat Stamina

Friday: Jerk and a Longer grinding WOD

15 June 2017 – Dealing with Adversity

The following is a great READ from Ben Bergeron. Have a read and relate:

There’s no such thing as adversity:

There’s no such thing as bad things that happen to you.

There’s no such thing as setbacks.

Every one of those that we think exists is just an opportunity.

You have the option of looking at every single scenario as either an obstacle or an opportunity. You get to choose how you view them.

Things might look hard, things might look scary, the road might look rougher than you want it to be. Or maybe it looks like an opportunity to get stronger, to get better, to get mentally tougher and physically more adept.

The more adversity we face, the stronger we become. It’s how we need to train, and it’s how we need to live. We need to train with more and more adversity. We need to accept the bad things that happen.

People freak out when they get sick, or when there’s no chalk near them, or when the music goes off in the middle of a workout. None of these are bad things because they’re all going to set you up for when you go into a competition and things don’t go exactly to plan. You’ll be ready for those opportunities.

Remember: When it gets hard, it’s supposed to get hard.

When you’re suffering, everybody’s suffering. You’re never in this thing alone. The second you create a mindset of self-pity is the moment you fall apart. We can’t live with self-pity. It cannot exist.

A great story that demonstrates this is from the Burden Run at the 2013 CrossFit Games. The event started with a 2.1 mile run, followed by a 100-yard Pig Flip, a log carry, and a sled drag. After the run, Garrett Fisher was in the lead and first to the Pig.

When he got to it, he immediately began to struggle. The voice that says “Maybe I can’t do this,” and “Maybe I don’t belong here,” crept in.

Meanwhile, Jason Khalipa finished the run and started to flip the 490-pound Pig. It was just as heavy for him as it was for Garrett. Instead of self-pity and self-doubt, though, Jason was thinking, “If this thing is heavy for me, it’s gotta be heavy for everybody else.”

He started flipping and went on the win the event.

Know that when you’re working hard and when you’re suffering, so is everybody else. It’s all part of the process. It doesn’t make you special, and it’s not singular to you. It’s what we’re all doing.

It’s the suffering that makes us stronger.

When it gets difficult, that’s when it starts.

Another story, this one about Muhammad Ali. He was once asked how many sit-ups he did. His answer: “I don’t know. I don’t start counting until it hurts.”

That’s the deal. It doesn’t matter until it starts to hurt.

Everything else before that doesn’t count.

12 June 2017 – Day ONE of Grunt Work

“Have PATIENCE with your training. All things are DIFFICULT before they become EASY”

Monday’s will be dedicated towards technique and strength. With our focus point over the next nine weeks being the continue to build upon “Silverback”, the focus of effort at the start of each week will contain a full session of the Snatch, the Squat, and some sort of Body Armour conditioning (simple but effective conditioning).

Throughout this week, we will be conducting a handful of assessments to get some baseline numbers for the cycle. Today, we are logging a 15-rep back squat. Through the cycle, we will see this varied pool of assessments shown (3) times. At the beginning, middle, and end of “Grunt Work”. Only some of many indicators of our progression towards being the best you.

Remember our training cycle is for every single one of our athletes. We find a way for everyone to be able to get some great progression from our training cycles. Whether that is for competing or for everyday fitness, this program is made for YOU.

5 June 2017: Next Phase “Grunt Work”

“If you want to go fast, then go alone, If you want to go far, then go together”

First of all. Well Done to everyone for their commitment to the past 8 weeks of training and getting through our first phase of training (Silverback). We had some huge lifts last week with the Back Squat, Front Squat and Push Press. If you managed to PB, then you probably have put the work in and were ready for it. If you know, that you have not been training as much as you should, then don’t be disappointed if you never got a PB.  If you have been training hard, and never got a PB, then understand that strength is gained over years and not just weeks. Keep up the great work.

Next week, we will be transitioning in to our next phase of training ,which will be 9 weeks over the period 12 June – 12 August 2017. This next phase will be the “GRUNT WORK” phase of training.

It’s one thing to have a strong 1RM in CrossFit. It’s another to be able to use it.
In other words, a 1RM Clean and Jerk doesn’t necessarily translate to the ability to cycle 50 Clean and Jerks for time. We aren’t just after strength in these next few months. We are after strength, and, stamina.

In our previous cycle, “Silverback”, we built the body from the ground up developing a functional base of strength to work with. “Grunt Work” takes us to the next level, layering in stamina squatting, barbell cycling, and unilateral dumbbell work. Think of “Silverback” as setting the foundation of a house, whereas “Grunt Work” builds in the integral framing of the finished product.

This cycle will be challenging. Stamina training isn’t always the sexiest, but it is by far the most rewarding. A typical week will look something like below. Plan your training accordingly, to suit where you want to be. As always there will be lots of scaling options to ensure people are moving within their capabilities. If you can only make one or two days per week then NO WORRIES, we will always fit you straight back in to the program. A rest day or easy day should also be planned. This is your responsibility to get the most out of your training. This is a Guide Only.

Snatch Technique
Stamina Squat
Body Armor (Accessory)

Gymnastic Stamina
Aerobic Capacity

Barbell Cycling


Clean and Jerk Technique
Heavy Squat

Long Conditioning (20+)
Body Armor

29th May 2017: Testing Week

“More training is not better, Better training is better”

The last 8 weeks of training have seen us following the “Silverback” template whereas we have focussed on building foundations and building our Raw Strength and Core Strength. There has been a even focus on Lifting and Stamina with a lot of core and skill work added as well. The warm ups and mobility have proven to be helping many Athletes tremendously.

If you are training 3 x per week and feel like you need more then consider moving up to Unlimited sessions, whereas you can come and train a extra 1 – 3 times per week. The motto above is true in acknowledging that we do not necessarily need to be doing more, but rather training better and moving correctly, safely and with the correct amount of intensity.

This week the focus is around testing where we are at with a few of the specific lifts.

  • Monday sees us testing the Back Squat
  • Wednesday sees us testing the Push Press
  • Thursday we will test the Front Squat
  • Saturday we will be doing a Mid year HERO Workout

Good luck with all of your lifts this WEEK.


Friday 26th May 2017

Pictured we have the Monday evening crew getting through a simple but effective Barbell Workout.

Wednesday 24th May 2017

“Remember that person that gave up … neither does anyone else”

Next Monday we will be testing our Back Squat. This is a chance to see where you are at with your leg strength. If you have been following the program then hopefully we get a new 1RM. If not then we won’t stress about it. Strength takes years to build and not 6 – 8 weeks. Longevity and moving is the focus, but with that in mind it is good to see where we are at and we can then take our numbers moving forward off a accurate 1RM.