Friday, July 3, 2015


Hi all

The chance to win a free month training continues in July. All you have to do is do 20 sessions in the month of July and your name will go in a hat for the chance to win one free month of training. Good luck!

Craig sent me this neat little article from the SMH. If you get a chance have a read

It's about addiction to being busy and includes some keen observations such as :

  • how putting work first can kill quality of our life; and
  • how social media can become a neural addiction (including the growing need for reassurance through being "liked" on social media.) 

The writer of the article poses the question "what is the cumulative cost of a lifetime of never switching off?"

Today's workout

1) helen

3 rounds for time:

 run 400m
21 kb swings
12 assisted pull ups

2) deadlifts 1-1-1-1-1-1-1

1) helen

3 rounds of time:

Run 400m
21 kb swings
12 pull ups

2) deadlifts 1-1-1-1-1-1-1

Thursday, July 2, 2015

Bear Attack

Hi all,

Remember the days when life was simple. The days pre internet, smart phone, social media. I remember there were days in my childhood that i would just sit and watch ants march along the ground. Things would get exciting of one ant crawled away in a different direction. I enjoyed many days of peace and boredom.  Nowadays it seems like we need to be constantly entertained or engaged in any cause, regardless of its nature.

Being busy can pull us away from things or people who really, really matter in life. The opportunity to visit my fathers grave site on the weekend reminded me of being by my fathers bedside as he lay dying of cancer 43 years young. In those months, nothing mattered to him more than loved ones. That experience helped me appreciate the need to grab life by the horns. You know i asked Nat to marry me  3 months after meeting her, and we were married 6 months later. When I asked for her parents approval they replied no. We went ahead anyway. The heart knows what it needs. We had our first son 10 months after our wedding day; and had 4 more. I dont think at any stage we felt financially secure. We didnt have the perfect home or car or job or sufficient savings. In the beginning we had a big plastic box in which we kept food storage including cans of tuna. It came in handy for me when money was scarce. Despite our lack of means - we laughed and lived a lot! Life was simple but full!!

Thanks for reading

After bouncing off my original idea for today's workout with the 7pm crew - they pulled my head down from the clouds and said that a partner version would be more doable.


"Bear attack" - Partner up


One partner does AMRAP

  • 3 Bear complex (60/40kgs) 
  • 6 Toes-to-bar

Other partner - Rows 500m / Rides 23 cals / Runs 400m

Then swap duties

SCORE = Total no. of bear complexes completed

Bear complex =

1 power clean
1 front squat
1 jerk
1 back squat
1 behind the neck jerk


Cluster + back side Thruster

Wednesday, July 1, 2015

Mega sale

Hi all

It always feels good when working out with friends. It always feels good when I can actually do a movement as prescribed. It always feels good when my legs don't feel like lead. It always feels good when someone else jumps on the assault bike, leaving me to run. It always feels good just thinking about exercising but I'd rather munch on my packet of chips and watch my favourite tv show. I'd go to the gym only if Vira installed a heater, and a mirror, and played better music. That would make me feel so good.

The problem with feelings is that sometimes they get in the way of a good thing.

I think if we took the feelings out of exercising and nutrition and solely followed our brains we'd all have a mad six pack and walk around in our mankinis through winter.

Successful, sustainable exercising often simply requires us to simply get to the gym - the starting line. The biggest hurdle before the starting line is the way we feel prior. Crap day at work - I just want to curl up and watch "The voice". Had an argument with my room mate - just want to hit the Steyne.

So what's the solution?

Maybe grow some hairs on your emotional "intelli-chest-ence". (dad joke - too early in the week?)

By the way I will resume my one-on-one appointments with each of you come next week when Jacob gets back. In the mean time let's do some lifting!

Elijah Mahummad

 Today's workouts

There's no surprises today.

1)  Annie:

  • Dubs
  • Sit-ups
2) Snatch Practice
1)  Annie:

  • Dubs
  • Sit-ups
2) Work up to a heavy Snatch