Monday, 31 December 2018

The showers are still out of order, but should be back up and running for wednesday

NYE Team Twist

20 min AMRAP 
5 pull ups 
10 push ups 
15 push ups 
20 min AMRAP 
400m run 
max pull ups 
odd object 

Saturday, 29 December 2018

Due to major work on changing rooms the showers are out of order till the new year

Bring on a Big Saturday

15 min EMOM 
min 1 - row 20/15 cals 
min 2 - 15 burpees 
min 2 - rest 
Team WOD 
In Partners 
30 min AMRAP 
4 Dball Cleans 
10 syncro push ups 
40 KB swings 
30 syncro sit ups 
40 syncro squats
10:00 am
1 RM Snatch 
1 RM clean and jerk 

Friday, 21 December 2018

Special Saturday WOD

So although we will be celebrating Christmas I thought it would be a great chance to remember all those that serve our country. Some families will be without parents for Xmas either due to work or loss of life so we will be spending this saturday in fancy dress remembering. 

When Dave Castro spoke on the death of his friend, “I’ve lost a lot of friends as SEALs. It happens. But this was a shock. Suicide, that’s a tough one. I don’t understand it.”
Castro, admits he isn't trying to raise suicide awareness with this workout, recognising the burden many service members carry around, especially those in the elite special forces community.
“So many people who’ve done this for a long time have seen things and done things that most normal people don’t,” Castro said. “These people are carrying around things we don’t understand.” 

Dedicated to Chad Michael Wilkinson of the US Navy who died on October 29, 2018, in Virginia Beach on active duty after 22 years of service.

1000 box step ups 20"

wearing a 20/15kg back pack or vest

2018 Awards

It was really nice to read your nominations and hear what positive things you had to say about each other. I really am blessed to have a gym full of such great people and a community that goes from strength to strength.

Over the past 6 months I have seen so many of you make great progress in your gymnastics, some getting there 1st Pull up, TTB, HSPU, ring or bar muscle up. With an increase in basic strength and understanding, these movement are now being linked together and becoming more consistent.

Weightlifting is always going to be up and down, but yet again you guys are smashing it and growing in confidence to push on with your weights and the wanting to learn technique.

Going into the new year it would be great to hear from you all, with what you've enjoyed this year and what you would like to work on in 2019.

So moving forward to what you've all been waiting for... the awards for this year...


Most improved member 

Female - Anna

Male - Dave Ellis

Members member of the year 

Female - Fiona

Male - Woody

5 rounds 
31 back squats 
12 power cleans 

Thursday, 20 December 2018

Bar muscle ups 
2 - transition or kipping practice 
3 - timing 
20 min EMOM 
min 1 - box jumps 
min 2 - golfers deadlifts 
min 3 - Pistols 
min 4 - DB devils press 

Wednesday, 19 December 2018

Skills - DU 
for time 
100 80 60 40 20 
50 40 30 20 10 

Tuesday, 18 December 2018

Saturdays 9am class will be our 12 days of Xmas 
Fancy Dress WOD, due to this there will be no 8am class 

5 rounds 
max BW bench press 
max pull ups
rest as needed after each round 

Monday, 17 December 2018

Sickness during the Xmas Period - It happens to us all

Great Little Read 

Let's face it.  “It” happens, even to CrossFitters. You come to the gym and go to pick up a weight and it feels abnormally heavy. You brush it off as fatigue from yesterday's WOD and continue to lift. Then, the daily metcon  feels really hard, and your score stinks, and something isn't right.
After the WOD you lay on your back and ponder whether you didn't eat right, or perhaps you just aren't hydrated or didn't sleep right last night, anything but a cold. Let me share the harsh reality with you. You can be a great crossfitter, do everything right, and still get sick. It happens, so accept it. Everyone gets sick at some time, the key thing is what you do while sick to minimize your downtime.
I've worked with many athletes who believe that taking several days to a week off will make them weak as a kitten. Relax. A week off will not impact your strength and conditioning.

So, what's the right thing to do when sick? What I see a lot a of athletes do is try to pretend they aren't sick, and throw in a heavy Oly session or a hard metcon thinking that will get their blood flowing, and them back in grove. Sorry, tearing yourself down when your body is already working overtime to heal whatever illness you currently have doesn't  make sense.

So what can we do to to get past this? Short answer, “REST”.  Longer answer “REST and MOBILIZE” . If you have a fever, please don't come into the box, you're contagious. If you don't have a fever, and want to do something positive for yourself, use this forced "down time" to work on mobility. There isn't a member of our box who can't improve the quality of their movement in some capacity.  Coming in for a 30 - 45 minute stretching and mobility session will allow you to focus on problem areas. Tight shoulders, calves or hips? Foam Roll, voodoo band, do the stretching for your problem areas. This will make you move better and more fluidly than before; that way when you do get back at it you will be a well oiled machine. Don't stress about not working out while sick; you're resting, you're working your mobility, and you will be back at it in a few days.

View your illness as an opportunity to work on quality movement. You may surprise yourself with better technique and speed when you come back. Remember, CrossFit is strength, conditioning, and quality of movement, 3 points of a triangle, all are vital for success. To recap - the best things to do when you're sick is
  • Accept that you're sick
  • Don't stress about it, your hard earned muscles aren't going to deflate
  • REST
  • Drink lots of fluids, eat sound nutrition, use shakes if you have to
  • Work your mobility if you must work out, use this forced down time to positive effect
  • Don't kill yourself on your first WOD back, ease into it over a few days
Last day to vote 

Member of the year 
male and female 

Most improved member 
male and female 

your vote counts so please send in your votes 

3 rounds 
10 power cleans 
20 cal assault bike 
30 m HS walk 
20 cal row 
start new round every 10 mins 

Saturday, 15 December 2018

20/15 cal row 
15 thrusters 
rest as needed
In Partners 
40 Burpee box get over 48"/40"
120 pull ups 
40 Burpee box get over 48"/40"
80 CTB
40 Burpee box get over 48"/40"
40 Bar muscle ups 
Power snatch + snatch balance 
6 x 2 
Hang Snatch + snatch 
6 x 1 
Pause snatch pulls 
6 x 2 

Friday, 14 December 2018

Remember to keep voting for member of the year and most improved

Your chance to have a say

Currently have prizes from Kitbox and Nocco drinks for those winners

7 rounds 
1000m run 

Thursday, 13 December 2018

Bar muscle ups 
2 - transition or kipping practice 
3 - timing 
20 min EMOM 
min 1 - DU
min 2 - 5 sec arm hangs  
min 3 - hollow rocks   
min 4 - ring dip support 

Wednesday, 12 December 2018

Come on People get your votes in for this years AWARDS 

Member of the year both male and female 

most improved member both male and female 

3 rounds 
2 min Bike cals
2 min burpees over box 
2 min row cals 
4 min rest 

Tuesday, 11 December 2018


Can you please send me over your Nominations 

- Most improved 




- Member of the year 




Front Squat 
8 Tempo front squats 
pause hang clean +  clean  
heavy for the day 
Push jerks 
5 x 3 

Monday, 10 December 2018

Skill - HS walks 
4 rounds 
3 min AMRAP
100 DU 
30 TTB 
Max HS walks/shoulder taps 
1 min rest 

Saturday, 8 December 2018

8am - Engine building
team wod 
20 min AMRAP 
21 cal row 
15 Push press 
10 Bar muscle ups 
9am - Partner WOD 
30 min AMRAP 
50 DU 
12 TTB 
9 DB box step over 
10 am - Clean and jerk 
Clean grip OH squat 
6 x 2 
Clean and jerk 
8 x 1 
Pendlay row - 
5 x 3 

Friday, 7 December 2018

Killing gains and causing a plateau

Great post via Kill Cliff 
Sleep, we all know it is important, but the vast majority aren’t getting enough. In fact, some estimates put the number as high as 2 in 3 Americans suffering from sleep deprivation. Recently I posed a question on Twitter asking experts in the field of Strength and Conditioning what the number 1 recovery modality was for student athletes who participated in strenuous training programs.
The options were:
Cool Down / Stretching
Post Training Nutrition.
While all are important, I was blown away by the lack of understanding from those who are deemed “experts” within my field of Strength and Conditioning.
Now, to play devil’s advocate, I probably could have further clarified “important,” so I’ll clarify now by re-posing the question in more than 140 characters. “What recovery modality is most impactful on positively affecting physiological profile, biomechanical function, injury reduction, cognitive performance and physical performance?” With that out of the way, the answer is Sleep.
Numerous studies have shown that sleep is directly correlated to testosterone production in healthy men. In fact, it is nearly as straight forward as saying “the more you sleep, the higher your testosterone.” One of the best studies on the subject compared testosterone levels to hours slept per night, and came away with data showing every hour of sleep lost has a direct negative impact on testosterone level.
Not surprisingly, recent studies have also shown that Testosterone levels have declined in every generation over the past 20 years. In my opinion, the biggest lifestyle change in those 20 years have been obesity and sleep pattern changes. Interestingly enough, obesity has been accounted for and determined to be the main factor. I will go out on a limb and attribute sleep pattern changes as the biggest factor in lower testosterone. TVs in the bedroom and smartphones in the bed are the biggest culprits in my opinion, and while this is an opinion, there is enough anecdotal evidence to support that 20 years ago there wasn’t a tv or smartphone in every bedroom. I feel so strongly about this that I have a rule in my house, no tvs in the bedroom, and smartphones turn off at 9 pm (my wife breaks rule 2 constantly, but what you gonna do?).
Injuries are also affected by sleep, and recent studies have shown just how important sleep is to staying healthy. Athletes who sleep less than 8 hours per night are 1.7 times more likely to have had an injury compared to athletes who have slept more than 8 hours per night. The quickest way to derail progress is to get injured and stop training and that’s because no matter how much you try to fight through it, Injuries derail training, period. While the athlete generally has no input on the practice scripts, travel, uncontrolled competition environments etc. the athlete does have control over their sleep.
The next factor to consider actually brings us to the shelves of the local supplement super store. Over the years, the biggest product to take up space on the shelves is “Pre-Workout.” While there is plenty of evidence showing benefits of caffeine, amino acids, creatine, etc. most people buy pre-workout because they are mentally fried before hitting the gym. We know that sleep is tied to cognitive function and energy levels, so it is no coincidence that sleep is directly tied to the same buzz words being thrown around on pre-workout labels: drive, focus, energy, etc. I will be the first to say, there are absolutely great pre-workout products on the market, but the BEST pre-workout on the market is 8 hours of sleep, a big breakfast and adequate hydration (another article for another time). If your testosterone is in the dumps, your adrenals are fried, and your focus is so shot that you need 3 scoops of MegaJacked9000 just to step in the weight room, you will not make great progress.
Finally, for those “never sleep,” “sleep when I’m dead,” and “Do work while my competition is sleeping” types, research directly supports a loss in physical performance related to sleep deprivation. It goes back to the fable of the lumberjacks. 2 lumber jacks were cutting down a forest. 1 never stopped, and hacked away hour after hour. The other regularly stopped to sharpen his axe. While lumberjack 1 put in more work, lumberjack 2 was more productive. Once the axe is dull, the performance of the lumberjack suffers. The same can be said for sleep. There is a big difference between working long, working hard, and working long and hard. Those who forego sleep generally find themselves in the working long category. Those who regularly prioritize sleep, will find their days more productive, and the long term results will reflect those productive hours of work.

4 rounds 
27 box jumps 
20 burpees 
11 squat cleans 

Thursday, 6 December 2018

Ring muscle ups
Bar muscle ups 
20 min EMOM 
min 1 - row cals 
min 2 - Shoulder Taps  
min 3 - Chin over bar hold 
min 4 - L-sit hold 

Wednesday, 5 December 2018

20/15 cal bike 
15 front squats 
10 Plate OH lunges 
rest remaining time 
Back off week 

Tuesday, 4 December 2018

Snatch Balance 
8 x 1 
Pause hang snatch + snatch 
heavy for the day 
Snatch Jerks 
3 x 3 

Monday, 3 December 2018

- for time 
1000m row 
50 TTB 
30 HSPU 
- Back Squat 
tempo 4-0-3 
4 x 10 

Class Update

Evening all  Changes in location  As I posted on SugarWOD/Facebook group, we will be moving back to the gym car park as from Monday 29th Jun...