Tuesday, August 30, 2016

Squat diddy do

Hi all

For as long as I have the energy everyday we are going to learn to move well. So come to class expecting at some point you will be the centre of attention. There will be no escaping. You may feel some anxiety, maybe even fear as eyes gaze on you. You will overcome that....hopefully.


Education piece:

Why the deadlift, clean, squat, and jerk? Because these movements elicit a profound neuroendocrine response. That is, they alter you hormonally and neurologically. The changes that occur through these movements are essential to athletic development. Most of the development that occurs as a result of exercise is systemic and a direct result of hormonal and neurological changes.

Curls, lateral raises, leg extensions, leg curls, flyes, and other bodybuilding movements have no place in a serious strength and conditioning program primarily because they have a blunted neuroendocrine response. A distinctive feature of these relatively worthless movements is that they have no functional analog in everyday life and they work only one joint at a time. Compare this to the deadlift, clean, squat, and jerk which are functional and multi-joint movements.



Today's WOD

Overhead Squats 3-3-3-3-3

Monday, August 29, 2016

Power clean and lunges

Hi all

9am - open gym today.

On the weekend I attended the CrossFit Level 1 Trainer Course. It was a fantastic course that has reminded me of so many things I can and ought to do as Coach and Box Owner.

One of my first goals to share with you the things that I have learned and been reminded of about CrossFit.

The aim of CrossFit - "has been to forge a broad, general, and inclusive fitness. We sought to build a program that would best prepare trainees for any physical contingency–prepare them not only for the unknown but for the unknowable. Looking at all sport and physical tasks collectively, we asked what physical skills and adaptations would most universally lend themselves to performance advantage. Capacity culled from the intersection of all sports demands would quite logically lend itself well to all sport. In sum, our specialty is not specializing."

Comment: we do what we do, to prepare each person for all tasks outside the gym. Though I would like each of you to achieve a muscle up - I would prefer to know that our training helps you build a buffer to sickness that we all face in our lives. I am particularly concerned about issues such as diabetes, cancer, heart attacks, Alzheimer. This is why we exercise - so we can be better prepared to fight the REAL and BIG battles in life. Having a six pack, a big squat etc is a cool side benefit - but it doesn't mean jack - if we aren't prepared to fight the big illnesses in life.

I have no doubt that CrossFit is the best form of BROAD, GENERAL and INCLUSIVE fitness regime in existence today. If it wasn't I wouldn't be doing it. No one has shown me a better way. I am open to something else - but what is out there? Just pretenders - wanna be CrossFit style training gyms (who are too cheap to pay the affiliation fee), or poor derivatives.

A doctor recuscitates a poor swimmer who almost drowned in the ocean. The swimmer  returns to full health two weeks later. Is he ready to jump back in the water? What does he need? He needs someone to teach him to swim - a swimming coach! Over the next period I will endeavor to share with you as much knowledge that i have accumulated in regards to fitness and health over the years Ive been coaching. Hope you enjoy the ride!






General Warm up: written on whiteboard

Specific Warm up:  Power clean drills together


  • broomstick
  • barbell then
  • finish with EMOM 


Today's WOD

10 Rounds for time:

5 Power Cleans (70/45kgs)
10 Walking Lunges

Comment: This workout should take 5-10 minutes.