Thursday 23rd February 2012
Feb 22nd
Usually, Thursday would be a rest day for the majority of our athletes, BUT because Monday was a recovery day, I want all of you to come in for a special SKILLS session.
Today you will spend 20 minutes on the following 3 movements. Please keep weights & intensity low. Practice superb technique.
1. Kettlebell Swing (to head level,violent hip extension and as hips extend-up on toes)
2. Snatch High Pull (hips, high pull, elbows up)
3. Overhead Squat (deeper than you have previously done before-ass to floor & 3 second pause at the bottom)
** Remember to register for the CrossFit Open! Regardless of how you think you might go, you should still enter for the experience and for the chance to see how you currently compare to over 50,000 other CrossFitters from around the world.
We will happily supervise your attempt at the published WOD on Friday evening or Saturday morning. Please advise us beforehand. The Open WOD will be released Thursday lunch time in Australia.
Wednesday 22nd February 2012
Feb 21st
6.30am, 12.30 lunchtime, 4.30pm & 6.30pm.
Firstly and this goes out to everyone…brilliant effort yesterday!
Great attitude all. Great intensity!
* Before I post today’s Wod I want to mention a few things…
Spotting:
From now on this is how athletes are to be spotted-
1.No behind the athlete spot. No athlete/spotter contact.
2. Two side spotters at all times.
3. The lifter is NOT to completly abandon the lift if in trouble-they must still work to lift & help the spotters.
4. Safety stands are to be used as required-ALWAYS.
Technique:
Handstand Push-Ups OR Handstand Walks.
Strength:
Back Squat 5×2 reps (work sets)
Strict Press 5×2 reps (as above)
Metcon:
4 rds for time-
400m Run
50 Double Unders.
REMINDER:
This coming Saturday at 9am we will be running our special “Tommy Gun” fundraiser WOD. We hope you can all make a small donation to help our sponsored athlete, Tommy Murry, reach his goal of fighting in the U.F.C. Tommy is heading off very soon to train at the best MMA fight gym in America for 6 months. As a young man with a big and very realistic dream, a huge amount of ability and natural talent, a work ethic second to none and yet, not much money, he needs our help. Please, all members-come and show your support.
Tuesday 21st February 2012
Feb 20th
4.30pm & 6.30pm Class
At preciously 4.45 & 6.45 you will commence the first metcon.
You are to warm-up as you see fit in order to prepare yourselves. The workout will not wait for you- be ready.
Metcon 1:
“FRAN”
21,15,9
Thruster @43/30kg
Pull-Ups.
At exactly 5.15 & 7.15 the next Metcon will start. Again it is up to you to manage your recovery and preparation between these.
Metcon 2:
3 rds for time-
50 Double Unders
25 Chest Slap Push-Ups
100m Waiters Walk @25/15kg.
You are all to show up today in “competition” mode. I expect to see all of you 100% “done” at the end of each metcon. I will be pairing various people up and having them “face off” for these.
Come psyched up-today and always!
Monday 20th February 2012
Feb 19th
6.30am, 12.30 lunchtime, 5.30pm & 7.30pm
Technique:
Skin the Cat
Double Under’s
* Spend a total of 20 minutes on this.
Metcon:
For time-
3km Run.
** Stretch thoroughly after this.
I have programmed today as it is, in order to help you have one more day’s recovery after our CrossFit Total.
Tomorrow we start a new cycle that is going to really test you out and help improve.
Saturday 18th February 2012
Feb 17th
CrossFit Total Competition.
Be at the gym no later than 8.30! We will be open from 8am-get there early.
The competition will start at 9am.
We hope to finish at 11am, but with the amount of competitors expected, the event might take much longer!!
We are incrediably grateful to the guys at Leisure Concepts Australia and IronEdge for their very kind prize donations.
We hope you all have fun and achieve Personal Best lifts.
Be strategic with your warm-up, be focussed on doing your best and finally, offer encouragement to all other competitors.
See you nice and early!
Friday 17th February 2012
Feb 16th
I hope to have an empty gym today! I want every single one of you to stay home and rest, do some gentle mobility work and spend time with your family or friends. I want you all to relax, eat a great meal and chill out over a dvd or good book.
I want you to feel frustrated that you are n’t training...
Because tomorrow we have our CrossFit Total competition…
and beginning next week we start a new training cycle that is going to be very hard work!
If any of you do end up coming to the gym, I do not want to see any vigourous exercise occurring. By all means practice some technique and mobility BUT nothing else.
This applies to ALL MEMBERS.
All competitors-get to the gym no later than 8.30am Saturday morning. If you are not competing please show your support by helping us load bars, spot competitors or just cheer everyone else on. Let’s see some P.B’s everyone. And let’s have fun!
Our good friends at INVICTUS GYM are having a BBQ and raffle draw for Tommy Murry (future U.F.C champion) from 12.30 onwards this Saturday. You are welcome to attend and help celebrate Tommy’s move to the U.S.A. Please help Tommy out by buying a raffle ticket and don’t forget to wish him luck.
Tommy we are gonna miss you mate. All of us will be following you back home with much interest.
Thursday 16th February 2012
Feb 15th
5.30pm & 6.30pm Classes-
Today is another skill improvement/technique day.
I want you all to pick 2 more movements you think you suck at, avoid doing the same movements you practiced yesterday or Tuesday. Explore something else.
AND this is the important bit- don’t tire yourself out too much…technique NOT a workout! Finish the technique portion of tonight feeling improved yet fresh!
Let’s spend 30 minutes on this portion of the workout.
Metcon:
** We will need to run this in heats due to equipment restrictions. Keep warmed up if you need to wait for a heat…
“PETRANAK TEST”
For time-
500m Row
40 Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups
* CrossFit Total Competition this coming Saturday… PLEASE be at the gym at 8.30 to register, get weighed and to prepare yourselves. I want to start the actual competition at 9am. We will be open from 8am.
On a seperate note, I am pleased to announce that I will be attending a Level 1 Power Lifting Coaches course this weekend through Powerlifting Australia. I look forward to sharing what I learn with you all very soon…
Wednesday 15th February 2012
Feb 14th
6.30am, 12.30 lunchtime, 4.30pm & 6.30pm.
Technique:
Choose 2 movements you want to improve. Spent 15 minutes on each. The coaches will do their best to help you get better.
Metcon 1:
Amrap in 8 minutes-
50 Double Unders
15 Box Jumps
REST exactly 5 minutes then…
There will be a team workout & it will be fun! I say fun…
Tuesday 14th February 2012
Feb 13th
Technique:
Skin the Cat
L-Sit
Plyometrics:
Jump Squats 3×5
Frog Jumps 3×5
Strength:
Overhead Squats 3×3 (work sets)
Metcon:
10 x 50m Sprint (100m slow walk recovery)
** Don’t forget our CrossFit Total Competition this Saturday 9am-11am. Be there! $5 entry. $20 for non members. Register your interest now on Facebook! Don’t just show up.
