Partner carries from earlier in the month

Skill Work

• Kipping Ring Dip Practise

Conditioning

21-15-9

• Box Jumps 24/20
• One arm KB Thruster 24/16
• T2B

Post times and notes to comments

Hossein Rezazadeh World Record Clean and Jerk 263.5kg in slow mo

A: 7x 2 position clean + 1 Jerk – heaviest possible (from floor, then from the hang without putting the bar down)

B: 6 rounds for total working time

• 20 KB Swings 24/16
• 15 Burpees
• rest 1:30 for first 3 rounds and then 1:00 for the final rounds

Post loads, times and training notes to comments

Citrus Pork Carnitas (frozen and unfrozen)

A: Strength

• Tempo back squats – 5×5 w/ 3 sec pause at the bottom.

B: Conditioning - 3 rounds for time:

• 400m run
• 10 thrusters @ 52/35kg

Post loads, times and training notes to comments.

Easy Meal Update

I know things have been pretty quite on the Easy Meal front of late and it’s for a good reason too.

We’ve been refining our current offering and the next batch of meals are going to be the stuff of legend! We’ve swapped out our Tandoori Chicken for a Herb and Fennel version and we’re looking at ways to tweak the Mussaman Beef and make it even better. In short the new meals will be even tastier than before – Bring on my Citrus Pork Carnitas!

We’ve utilized the skills of our in house Nutritionist, Adrian and now each meal will be fully labeled (ACT Food standards requirement) so you know exactly how many grams of protein, carbs and fat are in each meal. To account for the menu updates and labeling the meals are now $175 for a 20 pack but @ $8.75 per meal – still ridiculously great value

The new meals will be available for order (up on the website) by the end of the week. I believe the first delivery will be on Friday the 28th June so watch this space!

-
Coach B

Paleo Nutrition Workshop with Adrian Adams on the weekend just past…

A: 7x 2 position snatch – heaviest possible (from floor, then from the hang without putting the bar down)

B: conditioning (12 min cap)

• 30 push-press @ 52/35kg
• 30 over the box jumps (touch on top)
• 30 C2B pull-ups
• 30 HSPUs

Post loads, times and training notes to comments

Support Sean and Louisa’s trip to Nationals

Sean and Louisa recently qualified for Nationals (Olympic Lifting) and need our help to get to BrisVegas on July 9.

In order to make their flights a little more affordable we’ve decided to do some fundraising. This week and this coming Saturday we’ll be selling raffle tickets and putting on a bit of a special morning tea. The raffle tickets are $5 each and the morning tea (coffee and Paleo brownies) will also cost you $5 (if you’ve had my coffee before – you know it’s worth it…)

$5 raffle tickets – OK, what can I win?

Coach Craig, Sean and myself  have kindly offered some of our time for 1:1 Coaching sessions (valued at $75/session). There’s 6 sessions up for grabs (2 w/ each coach) so even if you grabbed 4 tickets (@ $20) it’s gonna be a super cheap PT session. Even if you don’t win the money’s going to a good cause and you know the morning Tea’s gonna be super awesome! Get on it

-
Coach B

6am crew post WOD

Ben’s Birthday WOD

4 Rounds for Time – 25 Minute Cap

• 15 Handstand Push Ups
• 6 L Sit Pull Ups
• 19 Box Jumps (24/20)
• 78 Double Unders

Post training notes and times to comments.

http://www.youtube.com/watch?v=foLmLqvzH9Y

Gymnastics

• Handstands – Holds, Kipping, Strict or Walking practice

Conditioning

5 rounds for total time (10 min cap)

• Run 200m
• 5 Squat Cleans @ 60%

Post training notes, times and loads to comments.

Paleo Nutrition Workshop w/ Adrian Adams @ 3pm

If you’re after results and most people are, then you’ll need to understand that just showing up and training 3 or more sessions/week alone is not enough. Actually it only accounts for about 20% of the total picture. We know through both personal experience and client observation, that consistent training coupled with smart nutritional and lifestyle choices (the other 80%) equals results. Real results.

This workshop will give you a better understanding of the Paleo diet and it’ll be the perfect opportunity to ask Adrian any questions you might have (paleo and un-paleo related) as well as find out some things you probably didn’t know.

New technique workshops added!

Due to interest in the technique workshops (and how fast the first classes filled up) we’ve decided to another class to each day so now it looks like this:

• Snatch workshop – Sunday 16th June @ 11:30am-12:30pm and 12:45pm-1:45pm
• Clean and Jerk workshop – Sunday 23rd June @ 11:30am-12:30pm and 12:45pm-1:45pm
• Kipping workshop – Sunday 30th June @ 11:30am-12:30pm and 12:45pm-1:45pm

Local Legend Liz Craven competed in Russia yesterday for Australia in Powerlifting. At a bodyweight of 51kg she hit a 102.5kg Squat, 65kg Bench and 127.5kg Deadlift.

Strength

• 5×3 Banded Deadlift – Bar weight @ 55%
• rest 60sec between sets

Conditioning

10 min AMRAP

• 10 Pullups (Rx+ Strict Pullups)
• 15 Hang Power Snatches 35/25 (Rx+ 50/35)
• 20 Push ups

Post loads, rounds and notes to comments

Dimitry Klokov 225 Clean just about to come into position 1

Strength

• 7×2 Hi Hang Clean and Jerk

Condtioning 

3 rounds

• 10 HSPU (Rx+ Deficit)
• 15 T2B
• 50 KB Hi Pulls 24/16 (32/24)

Post loads, times and notes to comments

Fireman’s carry: Dale and Rosey showing you how it’s done…

Strength

5×3 Tempo Back Squat @ 75%
- rest 90-120 sec

Coaches Notes: I’m sure you guys remember these from last week -> quick descent, 5 second pause in rock bottom, bounce and drive up hard.

Conditioning

• 20 wall balls, 20/14lb
• 40 pull-ups
• 20 wall balls, 20/14lb
• 40 box jumps, 24/20 inch
• 20 wall balls
• 40 KB swings, 24/16 kg
• 20 wall balls, 20/14

*strict 15 min time cap

Post loads, times and training notes to comments.

“DT”

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Post time to comments.

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.