We have our new tri-fold brochures at the gym feel free to grab a couple and show them to your friends. Nate Martin had a huge part in the design process and Kara Hall took all the photos for the brochure. We are super proud of what we put together and I hope you guys like it.

I realize that we have put up a different storage system (Hooks around the big front window + new shelves) for you guys to leave your stuff during wods. This will make it easier to keep the floor clear and safe for training. However it is not a place for you to forget your shit on purpose. I am seeing entirely to much stuff lying around after class that you could easily have taking with you. Some of you are coming straight from work and you have asked to keep some stuff here which is fine. So if you need to leave things please let me know and can make room for it. Don’t fill the shelves so other members cant use them. We are trying to make the most of the space we have, so yes, it gets a bit packed at times but with your help I am sure we can make it work.

Christian

Saturday 30/9/17

HERO WOD:

Emily

10 Rounds For Time

30 Double Unders

15 Pull Ups

30 Air Squats

100m Sprint

Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.

Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.

Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.

Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.

The apparel is going to the printers tomorrow so make sure to get your order in today. You can pay the money into our account or bring the cash to the gym.

Our Olympic Lifting Program starts up again this coming week Tuesday & Thursday. Confirm your attendance with me our Joe before Tuesday and Pay the $120 into our account. There are limited spots so get in quick.

We have been through quite a few skills over the last months and we will soon be hitting a couple of skill tests to see if you have kept up practicing in class time. These sessions are set up to give you more guidance in where you need to put your energy in getting to the next level. this will give your clear progressions you need to do during classes both in a skill sessions but also during a Wods.

Christian

Thursday 28/9/17

Strength: C&J Complex

E90sec for 9 min

2 Squats Cleans + 1 Split Jerk

3 min EMOM

3 Clean Pulls (at heaviest C&J)

Accessory Work:

16 min EMOM

1st: 12 Strict Pull ups

2nd: 30 sec Hollow Rocks

3rd: 12 DB Floor Press

4th: 30 sec Arch Hold

Please get your apparel orders in before Friday. We need to get our nationals t-shirts printed with the order too. Team captains get all of your team member to confirm today what they want to do for “uniform”. Team members don’t ignore the message and frigging reply with something better than “ok” when your team captain asks you a question. This needs to be sorted today. We need to look like a team up there.

Back to todays post…

We have seen more members come in so we have made the decision to include an extra class 4.30-5.30pm on Monday-Wednesday-Friday only. This will give us another opportunity to not have 25 people in at 5.30pm. I know it was always going to be the most popular class but lets try to spread it out so if you have an opportunity to come in early or maybe to the 6.30pm class I reckon you should at least consider it. Check the time table this morning to learn the exact class times. Plus we will put up some posters with the time table to make it easier for you too. I know some of you don’t like change but we need to cater to more and more people and to me that is not a bad thing. That’s because you guys are obviously talking about us and people are keen to come in and try out CrossFit.

Right, so this was the tougher way of writing out the blog post this morning. Straight to the point. I hope it works and if not, ill try with the pleases and smiley faces tomorrow, is that a deal?

Christian

Wednesday 27/9/17

Skill: Muscle Up

10 min warm up + progressions

10 min EMOM

Level 1: 1-3 Muscle Ups

Level 2: Turnover Drills

Level 3:

Odd min: 1-5 Strict Pull ups

Even min: 1-5 Strict Dips/Push ups on DBs

WOD: For Time

75 Wall Balls 9/6kg

800m Run

We got some really good feedback about our time table yesterday and we listened so from next week we will have a 4.30-5.30pm Open Gym session Monday – Friday. This will be a session for any member to come in and get the daily Wod done if you can’t come in during normal classes. You can also use it to work on specific skill work or stretching/mobility/rehab/prehab. Please do not use this session to do extra/more heavy lifting as you are getting plenty of lifting done if you follow the box program. Remember training is about quality not quantity.

We are still looking to hear about any other class time you might find useful. We have a little bit of feedback about a 7am class so if we get more people wanting to train at 7am we can easily add another morning session. If we can get 5 people who can commit to a time regularly you will get a class:)

Check out our newly updated and easy to read time table on our website.

Christian

Tuesday 26/9/17

Strength: Strict Overhead Press

4 x 3 @ 95% of 5RM

WOD: For Time

12-10-8-6-4-2

Deadlift 80/55kg

HSPU

TTB

Plumbers are booked in and we will starting the build within the next couple of weeks. the drainage will be the biggest job but it will not interfere with any classes. It has been a long time coming with a few more bumps in the road than we would have liked but we are on the right track now. I know you have all been super patient and we appreciate that very much. We are so excited to be this close as it will make for a much better experience at SPC and we know for a fact that the installment of showers will attack a lot more members.

With that in mind, we are also planning on increasing our time table with more classes both during the morning and evening.

Planned new classes will be 7am Monday-Thursday & 6.30pm Monday-Thursday. There will be much more info when it becomes reality. We are also planning open gym hours during mid morning and early afternoon. More to come on that too.

It would be greatly appreciated if you would comment on the times suggested. The more we know about your preferences for class times, the better.

Christian

Monday 25/9/17

Strength: Back Squat

4 x 5 @ 80%

WOD:

4 min AMRAP

200 m Run “Buy in”

12 DB Thrusters 22.5/15kg

12 Burpees

-2 min Rest-

4 min AMRAP

200 m Run “Buy in”

12 Alt. DB Snatches 22.5/15kg

12 Burpees

-2 min Rest-

4 min AMRAP

200 m Run “Buy in”

6 DB Thrusters

6 Alt. DB Snatches

6 Burpees

We are well into our current training cycle and numbers are going up on all the strength exercises so make sure you have got your percentages right. Please remember what you did the previous sessions as those numbers will help you choose the right weights. Also make sure you have your 3RM and 5RM weights. You want to avoid guessing the weights for every session as it will hinder your strength gains. What you need to focus on is small weekly increments which will build to a new heavy max. If you are all over the show with your weights you are less likely to make significant improvements. Imagine if you could increase your lifts by 1 kg every week for the next 12 weeks I think most people would take that improvement. That is what percentage training can do for you. give you incremental improvements which in the long run will make you stringer than you have ever been

Christian

Saturday 23/9/17

HERO WOD: TIFF

25 min AMRAP

2.4 km Run

Max Rounds of:

11 C2B Pull Ups

7 Hang Squat Cleans 70kg

7 Push Press

United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.

In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne).

Tiffner’s mother, Judith, said her son always wanted to serve.