Saturday, October 25, 2014



Five rounds for time:

5 Power Cleans (60/40kgs)
10 Front Squats
5 Jerks
20 Pull-ups

Rest 1:30 between each round

Friday, October 24, 2014

Not to be missed

Hi all,

CrossFit HQ has some awesome workouts. My eyes started watering with joy and my mouth started drooling when I came across this "Not to be missed" workout -

With a continuous running clock, complete 5 thrusters every minute

From 0-5minutes - use 35/25kgs
From 5-10minutes - use 40/30kgs
From 10-15minutes - use 50/35kgs
From 15-20minutes - use 60/40kgs
From 20-25minutes - use 70/50kgs
From 25-30minutes  - use 80/60kgs
From 30-35minutes - use 90/70kgs
From 35-40minutes - use 100/80kgs

This is run like a beep test. Once you don't make your 5 reps, you're out!

To put it into perspective - two of the best CrossFitters in the world - Pat Barber did 25 reps at 70kgs and Wes Piatt did 5 reps at 90kgs.


5 sets of AMRAP 4, with a 1min break between each set.

In a 4 minute block complete an ascending ladder of 4,6,8,10,12... of
  • Dumbbell Thrusters (pick load)
  • Box Jumps or Step Ups 
* commence each 4 minute set with 50 dubs   

Thursday, October 23, 2014


Improve with Comp
The past few weeks have been great at the box. We've watched some peeps lift and move like they've never done so before. Keith and I shared the same thoughts last night when we watched AK-47 front squat 117 x 10 - "he couldn't even do 60kgs for one rep when he first started...amazing!" 

We really want each of you to get better - strong, fitter, faster. I have posted this a number of times - one way to make sure you are on the right track is to enter into an Online CrossFit comp, such as RXIT Series. Let me say that there is a noticeable performance difference between the training of those participating in CrossFit comps throughout the year, and those who do not. I encourage you to give it a go as it will take your training to another level, both physically and mentally. 

Moving in a workout
I watch people train everyday; and I will say that I am impressed by the way each of you are moving your bodies everyday. Some of you haven't been with us for too long, so I would like to take the opportunity to repeat the following principles:

- move well (including full-range) consistently before adding weight.
- count your reps, don't just go by feel. If you go by feel - feel that you always need to do a few more reps.
- if you find yourself going too fast or too slow then something needs to change
- put your blinkers on - that is don't worry about what others are doing. Just focus on your workout.
- be open to the Coaches feedback. Generally we are concerned more with the way you move, than how much you move...unless you've been with us for a while - then Keith is concerned about how much you move; relative to him. haha.  

Membership prices
Last thing - if you've got family and friends who are thinking about joining up - let them know that right now it's $54 per week; but in about a month it's going to be $60 for NEW members. So here's a chance for them to get in and lock in at current prices.

Have a great day everyone. Thanks for reading and thanks for making the Box a fun place to train!

Today's workout

1) Strength - Hang Clean 1-1-1-1-1 @ 80%

2) "Brawler"



60 Calories Rower
50 Toes-to-bar
40 Wall Balls
30 Power Cleans (60/40kgs)



60 Calories Rower
50 Sit-ups
40 Wall Balls
30 Power Cleans (Pick Load)
20 Presses (Pick Load)