Archive for February, 2012
Thursday 1st March 2012
Feb 29th
5.30pm & 6.30pm class
For most of you Thursday is usually a rest day. Today I hope you are able to come in, because I want you to do some additional technique work. For those on a differant schedule you will also do this technique training.
IMPORTANT! You are to only use a 20kg or 15kg Bar on the weights movements.
15 minutes- Double Unders
15 minutes- Full Snatch (no more than 4 reps at a time)
15 minutes- Front Squat 5 second pause at the bottom (as above)
15 minutes MOBILITY work. Ask your Coach for ideas to stretch out your worst area’s.
Leave our gym sweating but not tired!
Take the day to rest if you really feel you need to.
Wednesday 29th February 2012
Feb 28th
6.30am, 12.30 lunchtime, 4.30pm & 6.30pm
Strength:
Overhead Squats 4×8 (work sets) ** After each set immediatly do 5 ‘FROG JUMPS” *some people will do Back Squats instead.
Romanian Deadlifts 5×5 *SQUAD Members-use a Snatch Grip & violently extend hips
Weighted Push-Ups 3×10 (do 2 warm-up sets, then go heavy) *scale as required. SQUAD members-Weighted Ring Dips 3×10.
Metcon:
4 rds for time-
200m Run
30 Double Unders
** Strength takes priority over the Metcon. If we run over time and you need to leave, then miss the metcon.
Tuesday 28th February 2012
Feb 27th
4.30pm & 6.30pm Class
Technique:
Double Unders (10 minutes)
Handstand Push-Ups (10 minutes)
Strength:
Clean Pull 4×3 reps (work sets) **Lisa M-please do ring dips instead (3 sets to failure)
Metcon:
“A good old fashioned frantastic upside down double under knees up”
21,15,9
Handstand Push-Ups
Pull-Ups
Double Unders
Knees to Elbows
Monday 27th February 2012
Feb 26th
6.30am, 12.30 lunchtime, 5.30pm & 7.30pm
Strength:
Back Squats 5×10 (work sets) GO HEAVY but SAFE.
Push Press 3×5 (as above)
Weighted Back Raises 3×15 (weight on upper back-partner to assist)
Metcon:
Amrap in 10 minutes-
30 Double Unders
20 Sit-Ups
IMPORTANT:
I just wanted to let all of you know that we really appreciate your patience. Because we are growing so rapidly and having so many new people come in, things get a little chaotic sometimes. Please bare with us as we plan our move to a much bigger facility nearby (very soon we hope) and we also fine tune our foundations program.
Thankyou for your wonderful support!!
Sunday 26th February 2012
Feb 25th
Well done to everyone for showing their support yesterday to Tommy Murry. Your effort raised $427 towards his trip to the U.S.A.
Today is a REST day.
There will be a hard week ahead folks.
Saturday 25th February 2012
Feb 24th
Have you registered for the CrossFit Open? You should. Go on test yourself. You better do it now if interested-you are rapidly running out of time!! Again-do it now! I wanna send a team to the regionals…
TODAY we salute our sponsored athlete-Tommy Murry.
Tommy has been training with us for roughly 18 months, and in that time has dramatically improved his strength and overall fitness. Tommy is one of those guys that never gives up. I have never seen a work ethic like his. In addition to this, he is one of the nicest and most genuine atletes I have ever trained.
With enormous potential, an ability to learn new techniques incrediably fast and a very tough fighters attitude, Tommy is soon traveling to the U.S.A to follow his long held dream…to enter the octagon and fight in the U.F.C. He will spend 6 months training with u.f.c legend Randy Coutour.
Being so young and not having much money-he needs as much support as possible!!
Please come in, do the following WOD and please donate to help Tommy make Australia (& all of us) proud!
Tommy-we wish you well. Do your best and always remember, when times are tough, that you have so many people knowing you can do it! You have so many fans…
O.K lets have a look at what you are doing today.
Group 1:
Those doing the Open WOD- (30 minutes allocated for this)
In 7 minutes:
Burpies-as many reps as possible!
Group 2: (30 minutes allocated for this)
Strength:
Back Squats 5×5 (work sets)
Ring Dips 3 sets to failure.
Then (after a rest) for the next 30 minutes-EVERYONE.
“TOMMY GUNN”
On the minute-for 30 minutes:
5 Pull-Up’s
5 Pistols (each leg) OR 20 Squats
10 Sit-Up’s
We will most probably run overtime today. Sorry.
Friday 17th February 2012
Feb 23rd
6.30am, 12.30 lunchtime, 4.30pm & 6.30pm
*6.30am (ladies)
Back Squat 5×5
Push Press 5×5
Row 2km for time.
EVERYONE else-all classes.
After a thorough, appropriate warm-up…
“OPEN WOD 1″
As many Burpies as possible in 7 minutes!
See CrossFit Games website for standards. Those of you who have registered will obviously be judged very strictly and must achieve the required standard on every rep. Judges will only be allocated to those who have registered. The rest of you all are expected to also be ultra strict, but you will count your own reps. IF there are more athletes registered doing this than us coaches expect-we will run this in heats.
After a decent recovery-
Strength:
Deadlift 5×3 reps (technique is the priority!!) Go heavy BUT do not display shit form to us coaches.
IF there are athletes who have registered, but will be doing this on Saturday-then I suggest you do the following today:
15 minutes light relaxed jog, 20 Minutes Mobility, 15 minutes of light Snatch Technique & 10 minutes of Double Under practice.
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!
