Wednesday, June 29, 2016


Hi all

Attention: 3 seminars tonight:

6:30 - Nutrition seminar. Danielle, of Food To Nourish, will come in to introduce herself. She's going to be our resident Nutritionist for the Dry July Challenge.

7:00-8pm - Pace Athletic and Kate the Physio


  • The 6pm class will run for 1/2hr. 
  • There will be no 7pm class.

Hope you can all make it.

Today's workout

Warm up: Tabata sit-ups, shoulder press, deadlift

WOD -  "Smurf"

Row 2km; then
AMRAP Ring dips in remaining time of 10/12minutes

Tuesday, June 28, 2016

King of the North

Hi all

Yesterday we redid a CrossFit Open Games workout that involved clean and jerk and toes-to-bar.
Couplets which involve lifting weight and the pull-up bar are pretty much the bread and butter of CrossFit workouts. This is CrossFit at it's core. Short, simple, intense.  I've underlined intensity because this is the key to success. So yesterday the workout was adjusted to individual ability to ensure that reps and rounds were high or at least equivalent to what the performing members were completing. On that note Rich achieved the best RX score with 10 toes-to-bar in the round of 15. His experience in CrossFit movement came through.

Today's workout

1) Work up to heavy squat clean

2) "King of the North"

For time:

5 rounds for time of:
50 double-unders
Squat cleans (40kgs), 15 reps
15 burpees
50 double-unders
Rest 2 minutes

Monday, June 27, 2016

Open Games 2013.4

Hi all

I ran my eye over the stats of the male athletes who will be competing in the CrossFit Games.

Except for a few, the athletes are

  • age between 25-29
  • stand 5 foot 9 to 11
  • weigh around 83 kgs.

exceptions include:
Josh Bridges 32 years old, stands 5 foot 5 and weighs 78kgs of pure muscle. He's definitely an outlier. Go Josh!!!

On the girls side - there  is a great disparity between ages from 20 to 30 years of age, with a few over thirty. Rebecca  Voigt a Games veteran, is 35 years old. Go Rebecca!

To pump you up for today's workout - How did he get to this position? And what happens next?


Today's wod

1) Quick warm up - EMOM 10

odd: 20 V-sit ups
even: 30 dubs

2) Front Squat 3x3

2) AMRAP 7

Clean and jerk, 3 reps (60/40kgs)
3 Toes-to-bar
Clean and jerk, 6 reps
6 Toes-to-bar
Clean and jerk, 9 reps
9 Toes-to-bar
Clean and jerk, 12 reps
12 Toes-to-bar
Clean and jerk, 15 reps
15 Toes-to-bar
Clean and jerk, 18 reps
18 Toes-to-bar...