October 2014

[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=1432 w=210 h=220 float=right]The first team challenge on our 2014 nutrition challenge had a great turn out! 10.30 Saturday morning, 7 individual challenges and 2 team challenges. Some of the events […]

[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=1431 w=210 h=220 float=right]Big class for Friday night! Strength: Front squat 4 x 3 rep W.O.D. ‘Partner workout’ 30 Power clean (60/40) 40 Pull up 40 Wall ball *1 person does

[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=1430 w=210 h=220 float=right]PB Clean of 60kg for Aja at the last Olympic lifting class on Wednesday. If you want to improve your Olympic lifts, get into the next 5 week

Strength: Weighted pull up 4 x 3 rep W.O.D. Row 1000 25 Toe to bar 100 Double under (or 30 triple) 25 Toe to bar

[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=1429 w=210 h=220 float=right]If there’s no spare wall space for HSPU, you can get creative and make one. Sometimes Chook is very smart. Strength: Deadlift 4 x 5 rep W.O.D. 6

[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=1428 w=210 h=220 float=right] Strength: Overhead squat 4 x 3 rep W.O.D. Run 400 12 Squat snatch (50/35) 12 Handstand push up 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=1427 w=210 h=220 float=right]I competed in CrossFit Taurus’s Pound4Pound finals on Saturday, finished  9th out of 17. Triple unders featured which a lot of you were introduced to for Jacks birthday

Strength: Weighted push up 4 x 5 rep W.O.D. ‘Partner workout’ Run 400 50 Kettlebell swing (32/24) 50 Push press (45/30) 50 Front squat 20 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=1426 w=210 h=220 float=right]That Mullet!! Jack becomes an adult today, ripe old age of 20! you can thank him for todays workout… Strength: Snatch 4 x 3 rep W.O.D. ‘Jack was a

[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=1424 w=210 h=220 float=right]Oly club in week 4 of 5. Big improvements showing from everyone in the class. Next 5 week block starts in 2 weeks, speak to me or Jack