Monday, 31 March 2014




Today sees the start of the retests from the 12 week challenge, we will be doing measurements on thursdays to see if you have changed much in 12 weeks. The overall winner for gains in fitness/weight loss will win a prize.

CrossFit Totals

Squat
Press
Deadlift

Sunday, 30 March 2014

Sunday Endurance



Warm up
10 mins easy jog/ride
10 mins hip/ankle mobility
10 mins building up tempo

then rest for 5 mins

Pick one of the following

Bike 15km @85% 20km pace

Run 5km @85% 5km pace 


NB - if you don't have these find them and post your times

Friday, 28 March 2014


A - mobility 
5 mins wrist 
5 mins ankles 
5 mins hips 

B- 

WORKOUT 14.5

MEN - includes Masters Men up to 54 years old
21-18-15-12-9-6-3 reps for time of:
43kg. thrusters
Burpees
WOMEN - includes Masters Women up to 54 years old
21-18-15-12-9-6-3 reps for time of:
29kg. thrusters
Burpees

Thursday, 27 March 2014

Class update



Starting from next week we will be making some changes to class structure and approach to training.

For CrossFit Wods will be working
3 on 1 off 2 on 1 off

I will know be posting Endurance wods - no coach so plan your week around these
tuesday (gym), thursday(gym) and sundays (outside)

Depending on how this goes we will add gymnastic and barbell focus classes also

Please ensure you have rest days to recover from sessions i.e. if your gonna do endurance tues and thurs maybe take another day off in the week

Todays Session

2000m Row

remaining time work on air Squat and press tekkers look at mobility issues

Wednesday, 26 March 2014



just remind you all whats more important

15 min AMRAP

10 Pistols
10 HSPU
10 burpees

Tuesday, 25 March 2014

Friday, 21 March 2014

Thursday, 20 March 2014



How many of you have felt like this

We are gonna be going over a easy recovery session working on form from rowing tekkers rolling into some turkish love and squats

2 rounds
5 min Recovery row
5 mins turkish get ups
5 mins squat tekkers

enjoy the recovery

Tuesday, 18 March 2014



for time

200 - 150 - 100 - 50 double unders
100 - 75 - 50 - 25 air squats

Monday, 17 March 2014



Those wanting to redo Open 14.3 please inform me ASAP so we can get you booked in

12 min AMRAP

12 hang squat cleans
7 push ups

Friday, 14 March 2014




MEN - includes Masters Men up to 54 years old
Complete as many reps as possible in 8 minutes of:
61kg. deadlifts, 10 reps
15 box jumps, 24-inch
84kg. 
deadlifts, 15 reps
15 box jumps, 24-inch
102kg. 
deadlifts, 20 reps
15 box jumps, 24-inch
125kg. 
deadlifts, 25 reps
15 box jumps, 24-inch
143kg. 
deadlifts, 30 reps
15 box jumps, 24-inch
166kg. 
deadlifts, 35 reps
15 box jumps, 24-inch
WOMEN - includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
43kg. deadlifts, 10 reps
15 box jumps, 20-inch
61kg. 
deadlifts, 15 reps
15 box jumps, 20-inch
70kg, 
deadlifts, 20 reps
15 box jumps, 20-inch
84kg. 
deadlifts, 25 reps
15 box jumps, 20-inch
93kg. 
deadlifts, 30 reps
15 box jumps, 20-inch
102kg. 
deadlifts, 35 reps
15 box jumps, 20-inch

Thursday, 13 March 2014

tekkers on gymnastic movements



With 14.3 being announced tonight lets have a look at some of the movements I think might pop up to give us the best chance of being efficient at them and maybe even getting more than 1 rep come tomorrow

Class tekkers

- Muscle ups progressions
- TTB progressions
- Cleans

Wednesday, 12 March 2014

Kate Schuh and Tracy O'Donnell.

Hearts = Push ups 
Diamonds = Sit ups
Spades = KBS - you choose the weight
Clubs = Air Squats

The number on the card represents the number of reps. 
All face cards are 10 reps. 
Aces are 20 reps.

Tuesday, 11 March 2014


For Time
20 Burpees
30 Thrusters 
20 Burpees
25 Thrusters 
20 Burpees
20 Thrusters 
20 Burpees
15 Thrusters 
20 Burpees
10 Thrusters 

Monday, 10 March 2014



For time

Cash in - 500m Run
then
5 rounds
50 Mountain climbers
40 Sit ups
then
Cash out - 500m Run

Friday, 7 March 2014


WORKOUT 14.2

Every 3 minutes for as long as possible complete:
From 0:00-3:00
   2 rounds of:
   10 overhead squats
   10 chest-to-bar pull-ups
From 3:00-6:00
   2 rounds of:
   12 overhead squats
   12 chest-to-bar pull-ups
From 6:00-9:00
   2 rounds of:
   14 overhead squats
   14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
MEN - includes Masters Men up to 54 years old
95-lb. overhead squats
Chest-to-bar pull-ups
WOMEN - includes Masters Women up to 54 years old
65-lb. overhead squats
Chest-to-bar pull-ups

Thursday, 6 March 2014

gfish14.1

What will the Open bring anyone got any predictions

20 min EMOM
5-10 Ring rows (2:2:2 tempo)
5-10 PVC OH Squat

Wednesday, 5 March 2014

Tuesday, 4 March 2014



Don't be that guy listen to your coach or ask your coach for tekkers thats what we are here for

15 min Snatch EMOM

Start @ 60 % and increase by 5kg EMOM

- looking for a 1RM

Monday, 3 March 2014



For those who want to redo 14.1 I have time between 830-9am or between 6&7 if otherwise please email me as I can only fit in 5 people between 6&7.

for the rest of you

for time
Jackie
1000m Row
50 thrusters
30 pull ups

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...