Thursday, 30 August 2012

B - snatch
1rm in 20 mins
NB - Aim for height before dropping under the bar, the drop fast and land it 

C - 3 rounds
1 min max pull ups
1 min max OH sit ups @15/10
1 min max KB thrusters 
1 min rest

NB - Each station is max effort, end score is total reps completed

Wednesday, 29 August 2012

B - Hang clean 
7 x 1 med/heavy

NB - Focus on speed under the bar and landing in squat position go lighter 
if need be ensure you are in control of the bar

C - Mobilise 
Remaining time

Tuesday, 28 August 2012 

Goat Will be return as of next week 

B - Hang Snatch 
7 x 1 med/heavy 

C - 10 min AMRAP 
10 Power Snatch 40/30
5 burpees

B - 3 rounds for time 
500m run 
30 box jumps 
30 push ups

Thursday, 23 August 2012

B - Angie 
100 pull ups 
100 Push ups 
100 sit up 
100 squats 

Wednesday, 22 August 2012

Those competing on Sunday use today to work on some movements coming up this weekend. Any questions on this come find me, those watching event starts at 9am please contact me on the day if you are arriving later as a section of the comp will be on the beach. 

Rest Days will follow this programming for a few weeks, unless you are catching up on a WOD from this week forward no heavy lifting is allowed during class times only tekkers and mobility is allowed lets keep on this path of becoming supple lifters rather than desk workers trying to lift big. Mobility is the key people lets make sure we have that as our number one focus and big lifts will follow. Please come find me for advice on mobility stretches or lifting tekkers before class starts or during warm up lets start getting sorted earlier  

B - Rest day 
Catch Up WOD 
Olympic Lift tekkers 

Tuesday, 21 August 2012

Need orders for tshirts and hoodies via text or email please if you want one

B - Deadlift
3RM in 15 mins 

C - 15min  AMRAP
3 Single Deadlift @50/35 e/s
12 KB swings @24/16kg 

Monday, 20 August 2012

Yum Yum

Who ever makes me these first gets a "Get out of burpee free card" 

Cooking Steps

Preheat oven to 350F.
In medium saucepan melt coconut oil and cocoa powder.
Mix eggs, honey, and vanilla with electric mixer until well combined and fluffy.
Add in coconut oil/cocoa powder and keep mixing.
Add coconut flour and mix until you have a smooth batter.
Now, stir in chocolate chips if you wish.
(The batter for these is going to fairly liquid!)
Grease 8×8 pan, pour in the batter and bake for 30 to 35 minutes.
Let cool in pan before cutting.
If you like your brownies gooey, you’ll want to take them out between 30 and 32 minutes. It really depends on the actual heat of your oven. Mine are done at 32 minutes. At 35 minutes I don’t like them anymore. But you can experiment.
  • 1/3 cup coconut oil
  • 1/2 cup cocoa powder
  • 6 eggs
  • 1 cup honey
  • 1/2 tsp vanilla extract
  • 1/2 cup coconut flour
  • 1 cup chocolate chips (optional)

B - Press 
3 RM in 15 mins 

C - 1) 3 x ME Muscle ups -rest 45 sec 
2) 3 x ME Double arm KB thrusters @24/16kg rest 45sec
3) 3 x 1min ME double undersrest 45sec
4) 3 x 8 Behind the head press (pick your own weight)
new tshirts and hoodies will be in at the end of the week can you let me know what size you want we are doing girls vests also check in office for sample

B - Back Squat 
3rm in 15 mins 

C - MB Clean Tekkers

D - 8 min AMRAP 
8 MB cleans 9/6kg 
10 Push ups 
12 K2E

Thursday, 16 August 2012

For all those Birthdays we have missed why not smash them out on HAM friday 
B - For Time 

500m run
30 WB Up and Overs 9/6kg 
30 Pull Ups 
30 Burpees to plates 10kg
500m Run 
30 DB thrusters @ 20/15
30 OH Sit ups @ 20/15kg
30 KB swings @24/16
500m run

Wednesday, 15 August 2012

Rest Day 
Looking for perfection in my members put the time in and we will get there

B - Catch Up WODs 
I will be running a mobility session rather than tekkers 
- Shoulder drills
- hip 
- Hamstring 

After watching the past month whilst Pants and Bam has been coaching I have noticed a few issues

Tuesday, 14 August 2012

B - Snatch 
1rm in 15 mins

C - Isabel 
30 x 60/45kg Snatches


Monday, 13 August 2012

B - Push Jerk 
1RM in 15 mins 

C - 21-15-9 
Push jerk 60/45kg 
Double unders x 2 
Back extensions

Sunday, 12 August 2012

B - OH Squats 
1rm in 15mins 

C - 3 min Max push ups 

D - 5min AMRAP
4 KB Oh squats 24/16 e/s
8 grasshoppers 
12 v-ups

Thursday, 9 August 2012

Wednesday, 8 August 2012

Some examples of teh 1.2.3 pause before the lift 

B - Rest Day 
- Catch up wod 
- 2km Run or Row  
- Tekkers :- Snatch pause 1,2,3sec power Snatch

Tuesday, 7 August 2012

1 rm in 15 mins 

C - 8 Min Ladder
8 SDHP @ 32/24kb 
8 Oh lunges @25/15 plate

Monday, 6 August 2012

New gear arriving this weekend

B - Push Press 
1rm in 15 mins 

C - 12 min 
Cash in - 50 STOH @50/35
10 Box Jump 24/20
10 push ups 
10 KB swings 32/24kg 

Sunday, 5 August 2012

Gym Open day on the 18th Aug
Food, drink and some trial WODs
details soon to follow

B - Front Squats 
1 RM in 15 mins 

C - 30-20-10
Front Squats 40/30kg 
Arm haulers

Friday, 3 August 2012

Those that are doing the plane pull or would like to please come collect 
sponsorship forms from me in the office

Thursday, 2 August 2012

B - 10 meter sprint x 10
walk back recovery 

C - 50 push ups 
40 sit ups 
30 grasshoppers e/s
20 flap jacks 
10 pistols

rest day/ tekkers/ mobility

B - Catch up WOD 
- HS Walks 
or South coast qualifiers

Week starting 20th July

Class updates  Class sizes  - With the Guidelines changing we have been able to increase class sizes to 9 members starting from Monday.  - P...