Thursday, October 2, 2014

"Burner man"

Hi all,

BOX STAFF CHANGES

BIG AL off to Coach Rowing in South Africa - I didn't get a chance to say a final 3rd farewell, as we were away on holidays - so I thought I'd express my gratitude for Alistair (aka "Big Al" or "Miguel" or "Bearded man"). Big Al was one of our first members. From the beginning we knew he was/is a superb natural athlete and a gentle-man too. He picked things up quickly and became the pace-setter for every daily workout! In an industry filled with people with commitment issues, Big Al remained loyal through tough times. He could have easily gone to bigger boxes in order to "make it" as a Games competitor; get paid top $$$; wear better quality clothes, listen to typical "CrossFit" music but instead he chose to jiggy with us. Big Al sees the essence of CrossFit - first and foremost it's about helping everyone getting fitter and stronger by being there with and for them as a coach and mate. He knows that as a Coach it's not about him; it's about the needs of others. He always had a kind word of encouragement to give, and has been known to grap onto humans to make them move faster (eg. lifting me up to the rings to do a muscle up; pulling the Erg handles so I can row faster!)

Big Al, thank you for being a central member of the family here at CFMV. We are going to miss you terribly and wish you the very best with your coaching role in South Africa. Much love from Me and Keith and our families and the rest of the family here at CFMV.

Big Al a big hit with our boys


Welcome to REN-Star (aka Rhiannon) - Trainee Coach - Thought we couldn't replace you Al....but then Ren came along. haha. During my absence Ren has been helping us with coaching. She will continue to do so. She is the beginning of her coaching career and we are glad to have her helping us out. Ren is a gifted athlete; but better than that she's got the biggest heart and brightest smile bringing a strong beautiful spirit to our Community!

Ren, pretty much unstoppable in workouts


Welcome to Antoinette - Our new Executive Secretary - Antoinette is in charge of membership administration and office works. She holds Cert III and Cert IV in Fitness . You will see her from time to time and may get a call from her, but because she's a full-time mum, we let her work from home. We are so onto it as Employers and will probably surpass Google as employer of the year. Just saying.

Antoinette and Brielle enjoying time at the zoo. She was suppose to be "working from home"...I guess she's just copying many of you who enjoy "working from home...at the box". 


Today's workouts :

TIGER PHOENIX
Strength:

Deadlift (normal grip) 5x5 (pick load)

Metcon: "Burner Man" (Partner Up)

AMRAP 12

Burpee Box Step-ups
EMOM 7 Deadlifts (Pick load)

* Partners swap after 3 minutes.
* Score - total burpee box jumps completed



















Strength:

Deadlift Snatch Grip: - 5x5 (@110% of 1rm Snatch)

Notes: No bar dropping.
Reset your hips each rep as if you're going to snatch it.
Looking for tight Snatch form.

Metcon: "Burner Man" (Partner up)

AMRAP 12

Burpee Box Jumps
EMOM 7 Deadlifts (100/75kgs)

* Partners swap after 3 minutes.
* Score - total burpee box jumps completed
















Wednesday, October 1, 2014

"Running man"

Hi all,

At uni one of the areas I studied was Probability and Statistics. It was eye opening, mind blowing subjects that tried to make scientific sense of human behaviour. Recently, researchers at University College London created a formula for predicting happiness for people. The formula is as follows:



So if you want to be happy, just follow that formula! hehe.

Here's an excerpt from the findings:
"The study, published in the Proceedings of the National Academy of Sciences, investigated the relationship between happiness and reward, and the neural processes that lead to feelings that are central to our conscious experience, such as happiness. Before now, it was known that life events affect an individual’s happiness but not exactly how happy people will be from moment to moment as they make decisions and receive outcomes resulting from those decisions, something the new equation can predict.
Scientists believe that quantifying subjective states mathematically could help doctors better understand mood disorders, by seeing how self-reported feelings fluctuate in response to events like small wins and losses in a smartphone game. A better understanding of how mood is determined by life events and circumstances, and how that differs in people suffering from mood disorders, will hopefully lead to more effective treatments."
(take from - http://www.ucl.ac.uk/news/news-articles/0814/040814_happiness_equation)

My Take - Basically the formula can help us in our efforts to treat or handle peeps with mood disorders. This is totally awesome...for every husband and male partner. Because now we can predict the potential happiness of our lady partners, given their random mood swings!. Take for example the result when I punch into the formula the following:

Event - I wash the dishes. Result - Old lady very happy. I score 1 point.
Event - I cook breakfast for the kids.  Result - Old lady very happy. I score 1 point.
Event - I plan a fancy holiday to Paris. Result - Old lady very happy. I score 1 point.
Event - Buy her a new diamond ring. Result - Old lady very, very happy. I score 1 point.

Ah yep, the conclusion lads is every good deed we do regardless of its degree is just worth one point of happiness in her eyes. So go ahead and be a fool and take her to a fancy joint and fork out cash, but just remember, it's only worth 1 point. The very next morning, if you forget to take out the rubbish - she won't remember the fancy feed, she'll just think you're a slob.

over and out,
Virakone



Today's workouts: PARTNER UP

WOD 1

Bench press - Partner up - AMREP 7

Bench Press (for guys pick load 50/60/70/80/90/100; for girls pick load 20/25/30/35/40/45/50/55/50)

Partners must use the same weight and take turns bench pressing as many reps as possible in 7 mins.

Score = Weight x Reps completed

Rest 5 minutes then

Rope climbs - AMREP 7

Take turns

Phoenix - Legless rope climbs
Tiger - Rope climbs with legs; or Up and down from the floor

WOD 2 "Running man"

Relay - teams of two
  • Take turns running lap of oval. (distance is approx. 620m)
  • 3 laps each. 
Score: time taken to complete 6 laps.

* Those who can't run can do Farmers Carry (20kgs) around the oval.
* If you don't have a partner, rest 2minutes between each round.









Tuesday, September 30, 2014

"Waves"






Today's workouts:


TIGER PHOENIX
Strength:
Power Snatch 5x2

Metcon:

12 minutes to complete:

4 rounds of
10 shoulder to overhead (35/20kgs)
10 strict pull-ups (band) or ring rows
75 single skips

With the time remaining, do burpees over bar.

Score: no of burpees completed

4 rounds of
15 Front squats (35/20kgs)
15 Push-ups
50 sit-ups

With the time remaining, do burpees over bar 

Score: No. of burpees completed





Strength:

Power Snatch
2@60%
2@70%
2@80%
2@90%
2@90%

Metcon: "Waves"

12 minutes to complete:

4 rounds of
15 shoulder to overhead (60/40kgs)
15 chest-to-bar pull-ups
50 dubs

With the time remaining, do burpees over bar.

Score: no of burpees completed

Rest 3 mins then 12 mins to complete

4 rounds of
15 Front squats (60/40kgs)
15 Push-ups
50 sit-ups

With the time remaining, do burpees over bar

Score: no of burpees completed