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1-1-1-1-1 front squat

Wednesday 17.8.11

A1: 1-1-1-1-1 front squat
A2: 6-10 banded pull-a-parts / rest 2.5 mins

B: speed deads
2x clean grip deadlifts @55% 1RM every min for 8 mins

C: tabata mash-up: 4 sets of:
20 sec max push-ups / 10 sec rest
20 sec max double-unders / 10 sec rest

Post front squat & deadlift loads, plus tabata reps (push-ups and DUs) to comments

Lunchtime update

OK, so we were all planned to hot Lennox Gardens for an outdoor session but the weather’s turned on us so no bingo 🙁

speed squat

Friday 1.7.11

A: Max effort box jump – push yourself but keep it safe (if you’re freaking out just walk away…)
B: Speed squat (back squat) 8×2 @ 50% 1RM — rest 45 sec.
C: Mini ‘Cindy’

  • 8 min AMRAP:
    • 5 pull-ups
    • 10 push-ups
    • 15 squats

NOTE: This is a flat out sprint. No dilly-dallying -> Shake and bake people!

Post loads, rounds and thoughts to comments. If we don’t see you tomorrow have a most excellent weekend!



A: Burgener warmup then: Snatch balance 3-3-3

B1: speed deadlift: 8×2 @ 55% 1RM
B2: max effort vertical jump
— every minute for 8 minutes

C: 8 min AMRAP:

  • 5 wall walk (touch chest on wall)
  • 7 TTB
  • 10 seated Russian twist w KB

D: 6min ab finisher?!

Session focus: I really want you guys focusing on good breathing technique throughout today’s session – you’re going to need it for core control…

Just a reminder to why we do what we do…

“Stronger people are harder to kill than weak people and generally more useful too…”
~Coach Rippetoe

First things first: we want to get you strong.

But seriously, CrossFit’s founder: Greg Glassman defines fitness as “increased work capacity over broad time and modal domains” Modal domains? Let me explain… If we want to break it down – Let’s first look at the 10 general physical skills:

  • Cardiovascular Endurance -> do stuff without getting puffed
  • Stamina – do stuff for longer
  • Strength -> get stronger by picking up heavy things -> then pick up even heavier things…
  • Flexibility -> increase your range of motion
  • Power -> move heavy loads, long distances, quickly
  • Speed -> go faster
  • Coordination -> It helps you in life – seriously
  • Accuracy -> trust me you need it… especially when doing wall ball
  • Agility -> stop and change direction quickly
  • Balance -> It’s another really useful ‘life’ skill – seriously

~ via the Mr Jim Cawley of Dynamax Medicine Balls

If you do CrossFit or at least the sessions we devise for all our clients you can easily expect to improve yourself across a number or hopefully all of the 10 general physical skills. If you improve in any of these areas (and you definitely will if you commit to the process) then it actually makes your life easier. Whether that be carrying (more) shopping bags to the car, having to jump a fence to get away from a feral cat (or person) or even walking up stairs without getting puffed – the train we provide allows you to build physical capacity to make you (as Sean would say) “awesome @ life!”

When we program workouts across a number of weeks we’re looking to provide our members with constantly varied sessions that help to train across all these domains. Of course we might even be able to uncover a weakness and then spend some time working on that – The more rounded in the 10 physical skills you are the more prepared you’ll be for the unknown and unknowable that comes up in life – eg. got a good deadlift? great! – because you might have to DL a grandma (who just collapsed) off a busy road tomorrow….?!

More specifically I’ve seen a lot of the guys and girls in the gym grow well beyond what they ever felt possible and a couple of other noteworthy benefits that I’ve noticed include:

  • Increased self confidence (big one for girls)
  • Perspective – Done a really tough WOD in the morning? – what else could possibly come up in your day that you couldn’t deal with?
  • Increased circle of friends and support crew – make friends for life and hang with a group of guys and girls that are heading in the right direction (because we really are – trust me….)