If you want to follow what we do on a daily basis check out our blog post every morning. You can also get some inspiration from watching our stories on Instagram @southernpeakcrossfit and Snapchat @spcrossfit. We post pictures and videos daily of skills & drills and our workout of the day so you can keep up with what your friends are up to.

While you are on our website, make sure you check out the Time Table. It is up to date.

Christian

Wednesday 29/11/17

Skill: Toes 2 Bar

Level 1: 7 min AMRAP: Max unbroken reps, Run 200m every time you break

Level 2: 7 min EMOM: 5-10 TTB

Level 3: 7 min EMOM: 5-10 hanging hollow rocks, high knees, TTB

WOD: 3 x 5 min AMRAPs

20 KB Swings 24/16kg

15 V-Ups

10 Push Ups

This is a message to all of you, who are still paying for a membership but hasn’t been coming in:) We know you are out there:) Lets catch up and get you back into training. We want you to come in and train and make the most of your membership. Every class is buzzing and you will get to feed off that as soon as you step foot back in the gym. Stop ignoring my messages, everyone knows I wont stop annoying you until you are back in the gym, we are way too invested in you health and fitness to just let you stay away.

Christian

Tuesday 28/11/17

Strength: Clean & Jerk Complex

8 min EMOM:

2 Squat Cleans – 1 Split Jerk

4 min EMOM

3 Clean Pulls (last complex weight)

Build in weight

WOD: 3 Rounds for Time

50 Double Unders

10 Power Cleans 70/50kg

10 Burpee over bar

This week is a bit of a de-load week to prepare for strength testing next week. Then we will transition into the last training cycle of the year.

Don’t go heavy on the strength lifts this week. I want you to keep the weights around 75% and move it fast and powerfully through the concentric phase (lifting phase). We will work out small improvements in your technique and save the really heavy stuff for when it matters, during testing.

Prepare for a big few days next week. The testing sessions will be

Monday: Back Squat 3RM and Bench Press 3RM

Wednesday: Front Squat 3RM and Strict Press 3RM

Spreading our testing lifts over too many days will prolong the process unnecessarily and take too much energy out of the members who are preparing to PR in all of them. Keeping you in the right frame of mind for two solid testing days will help you more.

Members who can’t go heavy due to lack of practice or injuries will be working on technique and rehab of set issues.

Stay fast this week and prepare to tear the house down next week.

Christian

Monday 27/11/17

Strength: Back Squat

3 x 5 @ 75%

WOD: 9 min AMRAP

3-6-9-12 etc.

DB Thruster 22.5/15kg

30 Double unders

Here is a little guide to how we want you to grip the bar for different exercises. A simple adjustment in your grip could mean the difference between making a lift or not.

Gymnastics: Gripping the pull up bar for Pull ups, Toe to bars and Bar Muscle ups is the same. Get your palm over the top of the bar as much as possible and wrap you fingers around first then wrap your thump under the bar and over your index finger. Note: People with small hands will complain a little about this one but do you want to have a strong grip or not?

If you get really good at bar work and you can string a lot of reps together (50 plus) you might need to look at getting stronger with different grips so you don’t tear your hands but that will be covered in a separate blog post.

Barbell Grips:

Olympic Lifting: We do not compromise on this one at all. There is only one grip and that is the Hook Grip. You wrap both hands around the bar in an overhand grip. The thumps go around the bar first, then fingers wrap around the bar and the thump. It will feel uncomfortable at first but you will get used to it and it is the strongest (ONLY) grip for olympic weight lifting.

Deadlift: The strongest grip is the Mixed grip. One hand is an overhand grip and the other is an underhand grip, like when you wring a wet cloth. This will help you keep the bar in your hands for heavy lifts. Some people do prefer the hook grip for this one too but if you are new to lifting we recommend saving your thumps on this lift and stick with the mixed grip.

Overhead Pressing / Jerks. Grab the bar in a normal overhand grip for strength and control. Don’t just rest the bar on your fingers as you will lose pressing power. During clean and jerks release the hook grip to relax your forearms as that will help with a better front rack position before the jerk.

Front Squats: The bar will mainly be resting on your shoulders so a finger grip will be you best option during this lift. That will help relax your forearms to keep your elbows high during squats.

Back Squats: Grab the bar with a strong overhand grip. The bar will be resting on your back but gripping the bar strongly on this lift will help you stay in control of the barbell.

For odd objects like Rings, Dumbbells and Kettle bells we recommend a strong overhand grip.

On Push ups, HSPU, Wall Climbers, Handstand walking etc. we recommend palms on the ground spread your fingers and grab the ground with your fingertips for extra control.

Hope this guide is helpful. Use it before you join your next class. The coaches will of course help you with this as well. A strong grip is key

Thursday 23/11/17

Strength: Snatch Complex

8 min EMOM:

1 Snatch Pull – 1 Hang Power Snatch – 1 OHS

Build in weight

WOD: 3 Rounds for Time

400m Run

21 KB Goblet Squats 24/16kg

12 TTB

Harlem has done an incredible amount of work for the gym and I will be up at his place helping him out clearing bush so he can get his new house started. If any of you are keen to help out we will be starting at 11am this Saturday. Address is at the bottom of Jason Street in Helensburgh, its a dead end street. If we get enough people we will make a day of it and fire up the bbq. It would be great to see you all down there helping out this legend with his place. Please let me know if you are interested, if I know numbers it will be easier to make a plan. Thank you

harlem is also part of an online Maters Comp with Connie and Brett. The Andfit Pacific 3’s. They will be throwing down this saturday at 10 so come down and cheer for them as they take on a snatch triplet and max bench press:)

Christian

Wednesday 22/11/17

Skill: 10 min EMOM

Odd: 10-15 Perfect Push ups

Even: 5-10 Strict Pull ups

Strength: Strict Press

Build to a heavy 5 in 15 min

WOD: Accumulate 2 min in an L-Sit

Level 1: Ring L-sit

Level 2: Box L-sit

Level 3: Seated L-sit

Every time you break perform a 30 sec Double KB Front Rack Hold 24/16kg