Wednesday, July 30, 2014


Today's workout:

1) 3 rounds for time:
  • 12 Front Squats (60/40kgs)
  • 12 Burpee Pull-ups
2) 1rm clean (squat or power)

Tuesday, July 29, 2014

4 rounds

Hi all,

 Not everyone can air squat as fast and with perfect form like Dan M or my two boys Son.1 and Son. 3. Their full depth squat is enviable and they move up so quickly that they get air underneath their feet at the top extension. Their ability to air squat like this has a lot to do with

1) being really flexible and mobile
2) having strong and fast twitching muscle fibres
3) developing integrity in their mind

Some complain that it's hard to get rock bottom depth without weight on the back. Of course if a white pointer shark fell from the sky, then we'd get squat(ched) (sorry had to write that pun)! But generally with a bit of work in the body and mind and some time we can get to rock bottom.

 The temptation with today's simple run/squat workout is that we compromise our squat form for time. I have to say that as a coach this is one of the most frustrating workouts to watch. The reason is that people decide not to hit full depth; even though they can. The standard we expect for our squats is rock bottom depth, and standing tall at the top. For most people this takes time to complete. The question is whether you have the patience and mind for integrity?

 thanks for reading,

Fittest Woman 2014

Today's workouts:

1) 4 rounds for time:
  • 400m run
  • 50 air squats
2) 1 rm Jerk

Monday, July 28, 2014


Hi all,

Anyone been watching the Games? Commonwealth Games or CrossFit Games? I have to admit I haven't. With regard to the CrossFit Games I have always been more keen on trying the workout than watching it. So on Saturday Keith programmed one of the CrossFit Games events which was the "Triple" - 3km row/300dubs finished off with a 3mile run! That was fun though it left me a little wrecked in the legs. Thankfully I didn't stop eating for the rest of the day, so the swelling went from my legs to my stomach! haha.

How fit are you? Are you improving? What are your strengths, what are your weaknesses?
Not too long ago we said that we would be going through the "Spiderweb" analysis with each of you. It's been in the CFMV Lab (phase 1) and now we will be moving into phase 2. We are excited about the prospect of measuring and tracking your fitness level. So watch this space!

Today's workouts:

1) Timed Warm-Up - Annie

  • Dubs (Skipping)
  • Ab-Mat Sit-ups
2) 5 rounds for time:
  • 5 Deadlifts (125/100kgs)
  • 10 Burpees