We are deloading this week before our last training phase. This is a great opportunity to take a bit of a break from training. You don’t have to take the whole week off but cut a session or two from your daily routine. Spend more time on stretching, go get a massage or other body work done and just get out of the gym. This will help you get ready for the last big training cycle of the year.

We are heading into two weeks of a lot of testing to see how your strength and fitness is tracking so this is a perfect time to get some more recovery done. Everything we are testing now will be revisited in mid January to start 2019 with a bang.

As this training cycle is a long one we have put an extra deload week in, to keep everyone on top of their progress leading into december. Take this week to prepare for the following two weeks of testing and hit all those sessions hard to get the best result possible.

Christian

Monday 29/10/18

Strength: Back Squat

10 min to build to a heavy set of 5 reps

stop at 80%

MetCon: For Time

50-40-30-20-10

Double Unders

25-20-15-10-5

Wall Balls 9/6kg

Classes are as follow:

Friday: 6am, 9.15am & 12.10pm

Saturday: 9am

Sunday: 10am

We have made sure the classes can handle a larger number of members so if there are no more booking spots you can still participate in these classes. Just come in and get amongst it.

Looking forward to seeing everyone tonight for a bit of fun at the gym. Great opportunity for you to meet some new members or friends you just haven’t caught up with in a while. We will go over the rules at the briefing 6pm. We have a lot of games to go through so the rules will be strict and simple to help things move along and the time cap will help this too:)

Christian

Friday 26/10/18

MetCon: 2 Rounds for Time

10 Deadlift 70/45kg

30 Air Squats

10 Deadlift

30 Sit Ups

5 Power Cleans 70/45kg

30 Pull Ups

5 Power Cleans

30 Push Ups

It all goes down tomorrow evening from 6pm. Be there just before 6pm please for the event briefing as we have a ton of games to get through this year. Bring your own alcohol and food and we will have the BBQ at the gym. It will be a knockout competition this year. If you haven’t found a partner yet there is still time. get hold of us today so we can get you on the list.

Classes tomorrow will be 6am, 9.15am and 12.10pm. No afternoon classes so get your training done early tomorrow. Saturday we will only have 9am class, it will be structured for a large class so everyone is welcome for that class.

Looking forward to seeing you all here Friday evening for a bit of fun and a chance for you to meet more of our members from other classes.

Christian

Thursday 25/10/18

Strength: Back Squat

Warm Up Sets:

1 x 20 Empty Barbell

1 x 10 @ 50% of 1RM

1 x 10 @ 60% of 1RM

Working Set:

1 x 20RM

Accessory Work: 4 Rounds

5 Bench Press (AHAFA)

10 Bent over Rows (AHAFA)

20 Step Ups 24/20′

Our time table will run as normal over Labour Weekend so your day doesn’t have to change much but we do recommend having a sleep-in or just a day off if possible. Small breaks from training can give so much in the form of recovery to prevent burnout, but also excitement about coming back to training. Small breaks during the year are important. The body only gets better when you allow it to recover between training sessions. Make sure you plan breaks throughout the year.

Christian

Thursday 18/10/18

Strength: Strict Press

3 x 5 @ same weight

Max Push Press (last set)

MetCon: 9min AMRAP

30 Wall Balls 9/6kg

60 Double Unders

As you students are heading into exams it will obviously be important to prepare for them by studying but another way of making sure you stay on top of things is clearing your head a few times per week by going for a walk or run. Another thing would be to come down and do a CrossFit session, hang out with your friends and get some training done at the same time. Taking a break by doing a workout and then coming back to your notes and assignments and looking at things with a fresh set of eyes always helps. You always find a few inconsistencies or mistakes after you go away and come back. Especially if you have been studying for a long period of time.

Good Luck to all our student members with your exams.

Christian

Wednesday 17/10/18

Strength: Back Squat

Warm Up sets

1 x 20 @ Empty Barbell

1 x 10 @ 50%

1 x 10 @ 60%

Working Set:

1 x 20RM

MetCon: Partner Wod

1 min Max Pull ups each

1 min ax Push ups each

1 min Max Sit ups each

10 x 200m Sprint (5 each)

We posted a picture of our testing sessions to prep for the last training cycle of the year. This will be a great opportunity for you to see how far you have come with your training over this past year but also get a clear idea of what you need to work on. It doesn’t matter if you want to compete in CrossFit or if you just want to come down and workout for an hour every day to feel good. We are sure you still want to know you are getting fitter and a few tests will show you that.

If you are away over summer feel free to keep following the program. We will also post a few outdoor sessions for you to follow if you are going on a holiday and can’t find a gym but more about that closer to the holidays.

If you want to do any competitions next year let us know what comp you want to do, when it is and we will put a training plan together with you.

Christian

Tuesday 16/10/18

MetCon: 3 x 4min AMRAP : 4 min Rest

200m Run

15 Burpees

Max Overhead Squats 45/30kg

As mentioned in an earlier blog post our memberships are about to go up. As stated in an earlier blog post this increase only concerns new members not any current members. That means if you get your membership sorted before the november cut-off date, you will keep that membership deal For Life. If you know anyone who is keen to try CrossFit you shouldn’t hesitate to recommend us. Get them in here now and give them a chance to take advantage of our current membership deals.

Everyone loves a good deal and this is exactly that. Especially if you are a student or anyone who is going away over Summer, make sure you get signed up for a short term deal before you leave, as the deal you sign up with now, is the deal you will come back to. Don’t put it off anymore come down and get your sign ups sorted.

If you need more info get hold of us now.

Christian

Monday 15/10/18

Strength: Power Cleans

5 min EMOM

3 Power Cleans (start @ 60% of 1RM)

5 min EMOM

1 Power Clean (start @ 80% of 1RM)

Accessory Work: 5 Rounds of:

1 min Wall Sit

10 Bench Press (AHAFA)

15 KB SDHP 32/24kg