February 2014

[singlepic id=1277 w=210 h=220 float=right]Strength: Front squat 4 x 3 rep W.O.D. 8 Toe to bar 8 Renegade row (20/15) 8 Dumbbell shoulder to overhead 8 minutes, as many rounds as possible

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1276 w=210 h=220 float=right]PB weighted push up for Merryn yesterday of 15kg. That’s about 15kg more than when she started here just a few months ago. Gymnastics: Handstands Ring holds L

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1275 w=210 h=220 float=right]Strength: Weighted push up 4 x 3 rep W.O.D. Row 750 *60 Thruster (45/30) Every time bar is dropped, 5 burpee. (Thrusters must be consecutive without pausing. If

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1274 w=210 h=220 float=right]110kg Overhead squat for Shaun today. 15kg PB! Strength: Overhead squat 4 x 5 rep W.O.D. Run 400 15 Toe to bar 10 Deadlift (100/70) 3 rounds

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1273 w=210 h=220 float=right]Strength: Clean & Jerk 4 x 2 rep W.O.D. 20 Push press (50/35) 20 Chest to bar pull up 2 rounds 10 Handstand push up 10 Kettle bell

Gymnastics: Handstands L sit Ring holds 3 rounds W.O.D. 40 Wall ball 30 Burpee box jump 100 Double under 30 Burpee box jump 40 Wall ball

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1272 w=210 h=220 float=right]I attended a CrossFit Strongman course on the weekend. Big tyre flips, Atlas stone lifts, Farmers carry, Keg lifts (yes beer kegs, which we didn’t drink from) Log

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1271 w=210 h=220 float=right]Strength: Deadlift 4 x 3 rep W.O.D. ‘Partner workout’ 30 Ball slams (6/10) 20 Burpee 20 Front squat (60/40) Run 200m with slam ball 18 minutes, as many

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1270 w=210 h=220 float=right]Sandra turns 30 today so you all get to do 30 reps of exercises she likes. A large table is booked for mostly paleo chinese after the 5.45pm

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1269 w=210 h=220 float=right]Just one class today at 9.15. W.O.D. ‘Max Testing’ Horizontal jump Vertical jump Max pull up Box jump (2 minutes) Max push up Row 500 (time) Max handstand