Thursday, July 24, 2014


Today's workout


Complete the following couplets in any order:

  • 800m run and 5 rope climbs 
  • 50 Cals Air Dyne and 30 Hang Power cleans (60/40kgs)
  • 60 Cals Rower and 30 Front Squats (60/40kgs) 

Wednesday, July 23, 2014


Hi all,

I wake up every morning around 4:30am. If it's my morning off I will wake up pretty early as well. It's just built into my body clock. When I was younger any time before 7am was impossible. Now that I am older, I love the fact that I can squeeze in an extra two hours of living. I have so much to live for; and while sleep is necessary - right now being awake makes me feel alive.

I know it's cold, however here are some quick reasons why you should wake up early!

1) Start your day with a natural boost - Going to sleep early and getting up early is a great way to live! Waking up early and getting in a great workout produces a physical and chemical reaction in our mind and body that can give us a boost for the day. So give up that caffeine and seek for some real chemical stimulants that your body naturally produces as a consequence of exercise!

2) Heat yourself up - I know the weather is cold, but not one person has complained about the cold weather after one of our daily workouts! In fact most people come rugged up and leave half naked. Nothing warms up the blood like a daily CFMV Wod.

3) Extra early means extra time to prepare for the day. Early risers tend to have better planning ability. So if you live a busy life, the best way to make sure you're one step ahead is to wake up early and plan for the day.

4) Early bird catches the worm - Did you know studies have shown that early risers earn better grades and are more proactive in life?! Early risers get things done!

5) Early to sleep and early risers have better sleeps!

6) Quiet time to reflect and/or meditate - the early morning creates quiet space and time for reflection and meditation; uninterrupted time to focus. For those who are busy, it's next to impossible to find this time once the sun is up!

thanks for reading,

It's been a hectic two days of workouts already, so I thought we'd have a bit of breather before the fun begins again.

Today's workout:

5 rounds for time:
10 Deadlifts (100/80kgs)
400m run / 20 Burpees high jump to target (alternate)

* Rd 2 and Rd 4 do Burpees high jump to a target which is 60cms (guys) or 50cm (girls) above your standing reach. Use the tape measure and ladder to fix a ring to the correct height. After your burpee you can take a run off and touch the target with one hand but it must be a two foot take off. Scale the height as needed. However for each cm your target is below the prescribed add an extra burpee per round.

Tuesday, July 22, 2014

Down and Back Chipper

1) Max effort L-sit pull ups 30 seconds / 30 seconds rest (10 rounds)

2) "Thrusters Down and Back Chipper"

For time:
  • 50 Box Jumps
  • 25 Toes-to-bar
  • 50 Thrusters (30/20kgs)
  • 25 Ring Dips
  • 50 Thrusters (30/20kgs)
  • 25 Toes-to-bar
  • 50 Box Jumps