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Showing posts from 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
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
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
B - Angie  100 pull ups  100 Push ups  100 sit up  100 squats 

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  Mobility
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 6 STOH  12 KB swings @24/16kg 

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.
Ingredients 1/3 cup coconut oil1/2 cup cocoa powder6 eggs1 cup honey1/2 tsp vanilla extract1/2 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) …
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
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

Rest Day

Looking for perfection in my members put the time in and we will get there
B - Catch Up WODs  or  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
B - Snatch  1rm in 15 mins
C - Isabel  30 x 60/45kg Snatches

B - Push Jerk  1RM in 15 mins 
C - 21-15-9  Push jerk 60/45kg  Double unders x 2  Back extensions
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

HAM Friday is back

Go hard
B - 5 rounds  500m Run  30 KB swings 32/24kg 30 Push ups 
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
B - SDHP 1 rm in 15 mins 
C - 8 Min Ladder 8 SDHP @ 32/24kb  8 Oh lunges @25/15 plate
New gear arriving this weekend
B - Push Press  1rm in 15 mins 
C - 12 min  Cash in - 50 STOH @50/35 AMRAP  10 Box Jump 24/20 10 push ups  10 KB swings 32/24kg 
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
Those that are doing the plane pull or would like to please come collect  sponsorship forms from me in the office
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  tekkers  - HSPU  - HS Walks  or South coast qualifiers