Saturday, March 28, 2015


Hi all

 The last CrossFit Open Games of 2015 is a little cracker. Will definitely get the heart pumping! Good luck everyone!

With the end of the Open Games upon us, I am looking forward to another year/season of top training. You all put a lot of trust in me to Program effective workouts. I think this year we ALL have excelled in a number of areas (e.g. cardio and endurance capacity). There are some areas however that need some more work (e.g strength, butterfly chest-to-bars, snatch and clean/jerk, flexibility, nutrition, recovery). Commencing early next week we will be doing workouts which will lift our strength and mobility base to the next level. For a while you will begin to "feel" your "fitness" drop. But you will have to remember that CrossFit's definition of fitness covers 10 domains - cardio, stamina, strength, flexibility, power, speed, agility, balance, coordination and accuracy. It's not possible to improve all these domains of fitness at once; but by working on them all - they will improve over time.

Not everyone understands/accepts/appreciates this wider definition of fitness. I once heard from fat belly man who couldn't front squat and shoulder press 40kgs - "I need to do some cardio...that's my weakness." Most people believe that being fit means being able to run an ultra-marathon. The ability to run an ultra-marathon is only one domain of fitness.

The ten CrossFit domains of fitness are linked to each other. If the fat-belly man could train himself to front squat and press 100kgs - he would find that his ability to workout through a wod like Fran, which requires a 40kg thruster - would assist him in losing his belly fat a lot faster.

Have a great weekend and see you all on Monday!


Friday, March 27, 2015


Hi all

Tonight from 5pm we will be running the CrossFit Open Games. Even if you are not registered, you are more than welcome to participate. We will be running heats from 5pm onwards.

It's the last WOD of the Open Games. Phew!

There's a few exercises that have not yet been part of the CrossFit Games including:

  • Row
  • Burpees
  • Box Jumps
  • Thrusters
  • Kettlebell Swings
  • Pistols
  • Swimming
  • Push-ups
  • Sit-ups
  • Bar muscle ups
  • Bear crawls
  • Line dancing
So I thought the morning crew could do a few of those movements .

Today's workout

AMRAP 15: 
  • 50 cals Rower or Bike
  • 50 Thrusters (40/30kgs)
  • 50 burpee box jumps

Thursday, March 26, 2015

Run and Gun

Hi all

Two big workouts in the last two days. So we will take it easier today.

Today's workout

"Run and Gun"


  • 400m run*
  • 7 Muscle ups**

* sub with 500m row or 25 Cals on bike
** sub with 7 reps of the lessor of body weight or 80/60kg benchpress