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APOLOGIES FOR THE INTERRUPTION . WE NOW RETURN TO OUR REGULAR PROGRAM.

There is no better feeling than finishing a tough WOD and having that simple gesture of a fist bump or high-5 from a fellow member to confirm you have just done something special.

Now that “The Open” is officially over, we can get back to our regular programming.  You will notice a pattern over the course of coming weeks –   Squats and Oly Lifts will feature on Mondays and Tuesday and will alternate those days from week to week.  Wednesdays will remain a predominantly bodyweight workout day; Thursdays will mostly, but not always, feature WODs with less commonly seen movements or accessory movements in them; Fridays will be spicy with Hero WODs, Benchmark girls or long chippers, and Saturdays will continue to be team workouts.  We will still insert skill work into the sessions, most likely appearing in EMOM style WODs.  Let’s get it on!

****The 7.15pm Talon session tonight will feature a fun team workout that will cater to all levels so come in and hang out.  Liam will be running his Wim Hof Breathing workshop next Tuesday from 7.15pm to 7.45pm then we’ll do a team WOD afterwards.

WORKOUT OF THE DAY

STRENGTH

10RM Bench Press

METCON

In pairs, perform 18 min AMRAP of:

20 Front Squats 60/40kg

20 Burpees over Bar

20 Clean and Jerks 60/40kg

 

WOD – Thursday 22 December 2016

Over the coming month you can expect to hit the Assault Bike for time a number of times, with the calories steadily increasing over that period. For those who do not fully understand the beauty of the Assault Bike, in simple terms, the harder and faster you go, the quicker you will accumulate calories.  Sounds logical but what you need to know is that your reward for going into your pain cave is an exponential accumulation of calories.  If you are willing to push really hard, and continue to do so long after your suffering starts, then you can get through 50 cals in under a minute, just as Kaino did recently.  Alternatively you can go at a steady, comfortable pace and the same 50 cals will take 3 minutes or more.  This exercise will truly test your mental fortitude.  Just know that you can always push harder for longer than what you think you can.  Your body will follow your mind.  

WORKOUT OF THE DAY

METCON

Assault Bike 30 cals for time                            

STRENGTH

A. 3 sets of:                                    

20 Overhead Double KB Lunges

***Rest as needed between sets.  The goal is to go as heavy as possible and try to do 20 reps unbroken.

B. Bentover Barbell Rows 5-5-5-5-5

WOD – Saturday 10 December 2016

Luiza

Luiza

WORKOUT OF THE DAY

METCON

In teams of 3-4, perform 25 min AMRAP:              

400m Run with one sandbag per team          

70 Jumping Lunges with sandbag                          

70 S2OH 40/30kg                              

 

Rope climbs and handstand push-ups can be scaled right back


N E V E R  G I V E  U P

Last week I wrote a short piece about focussing on what you need to do to make improvements in your own fitness.  Worry about what you need to do to be better and not what those around you are doing.  Some days there will be workouts programmed which will include movements that you can’t do…….yet. These are the days you want to come in.  These are the days when you scale or modify a movement so that you can establish a foundation to build upon.  

Today we have rope climbs and handstand push-ups.  These are two technical movements.  A couple of months ago we spent a lot of time doing rope climbs and many people who could not climb a rope learnt how to.  If you cannot climb a rope or do a handstand push-up, then lets work on the basics.

Instead of doing a full rope climb, you might only go halfway, or you may just hold yourself off the ground for 10 secs to build grip strength, or maybe you can lay on the ground and pull yourself up to a standing position.  Each of these options will contribute towards your eventual conquering of the movement.

Instead of doing a full handstand push-up, you can scale by putting ab mats under your head, or you can do them with your feet on a box so that you are not totally inverted, or you can even do seated dumbbell press or bear crawls to build strength through the shoulders.

Wherever you are at with your ability and confidence, we can strip things back for you so that you are still participating, learning and growing.

– AB

WORKOUT OF THE DAY

STRENGTH

A. Power Clean 3-3-3-3-3                                                 

B. 3 Push Press + 2 Push Jerks + 1 Split Jerk                                    

METCON

15 min AMRAP                

3 Rope Climbs                   

200m Run                          

9 HSPU                                   

200m Run

WOD – Thursday 29 September 2016

MONDAY PUBLIC HOLIDAY SESSIONS TIMES – 9.30am and 5.15pm ONLY

WORKOUT OF THE DAY

STRENGTH/SKILL

20 mins of Snatch practice

METCON

7 rounds for time of :

10 Sumo Deadlift Highpulls 40/30kg

10 Push Press 40/30kg

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