Saturday, August 1, 2015

Don't look back

Hi all

Today's workout "Don't look back"

800m run

  • 30 Pull-ups
  • 60 Air Squats
  • 30 Power Snatches (70/50kgs)
  • 60 Air Squats
  • 30 Pull-ups

800m run

  • 30 Ring Dips
  • 60 Sit-ups
  • 30 Hang Power Cleans (70/50kgs)
  • 60 Sit-ups
  • 30 Ring Dips

800m run

Friday, July 31, 2015


Hi all

The longer I do this thing called CrossFit the more I begin to appreciate how much there is for me to learn and do.  In particular I am beginning to appreciate the importance of MOVEMENT; especially my own abilities and inabilities.

When I first exercised in a gym (18 years old), I sought out PROGRAMS as found in body building and triathlon magazines. I thought PROGRAMMING was the key to performance improvement. Now I know that the ability to MOVE well is the key to progress.

Gray Cook writes "The most common mistake I have seen in professional conditioning is one of emphasis. Athletes know more about their programs or conditioning routines than they do about their own bodies and the way they move. That is the medical equivalent of a patient knowing more about the medication than the disease it is supposed to cure or treat."

Everyone who trains at our gym is an athlete. And as an athlete it's the way you move, not the way you look, that defines you as an athlete.

One of the biggest movement improvements has occurred with Dave. When he first started with us a  number of weeks ago he lacked the ability to hold a barbell in the front rack position. This was due to years of sitting hunched over and having tight shoulders and lats. This lack of flexibility prevented him from doing a whole lot of movements without experiencing pain. However he's been consistent and smart with his training over these weeks and can now hold a barbell in a front rack position. It may seem like a small achievement, but it opens up a world of movement patterns that he can pursue safely. In the long run his performance will improve. But first and foremost, it's about movement.

happy Friday!

Today's workout

1) "Superdry"

4 rounds for time:
  • 500m row*
  • 15 Push Press (60/40kgs)**
* or 400m run or 30/25 cals bike
** Scale load as necessary


Every 15 seconds for 5 minutes - 1 muscle up*

* scaled option - assisted strict pull-up

Thursday, July 30, 2015


Hi all,

1 on 1 discussions

Hi all - I've been enjoying our one-on-one discussions. I will put on the whiteboard my available times, so when you put your name up on the board, please put it under your preferred timeslot. The discussions can take up to 30 minutes. Timeslots are:

Monday - Friday

  • Morning - 8:45am, 10:15am
  • Afternoon - 4pm (except for Tuesday)

Saturday - by appointment only

have a happy Thursday

Fittest Woman in the world - Katrin Davidsdottir

Today's workout

Hayley asked if we could stay off the arms I've tried my best to keep it light on the arms today.

1) Back Squats 5-5-5-5-5 (70%)

2) Choose
  • 8 x 400 m run (24min cap)
  • 8 x 500 m row
  • 8 x 30 cal Bike
Rest exactly 1 minute between each effort