We are organizing a new apparel order so make sure you get your order in to me before wednesday 20/9. If you missed out first time around this is your chance to get the t-shirt or hoodie that you want. We are running the same colours as last time Navy and Grey. We have a few t-shirts at the gym you can use to find the right size for you. Get amongst it asap team and lets get more people wearing our t-shirts and get the logo out to the public.

T-Shirt: $35

Hoodie: $60

Christian

Saturday 9/9/17

HERO WOD: WHITE

5 Rounds for Time

3 Rope Climbs

10 TTB

21 OH Walking Lunges 20kg Plate

400m Run

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

We are back to normal this weekend with 9am Hero Wod (Saturday) and 10am GPP (Sunday) so make sure you make the most of it as next weekend there will be no classes on due to our team competition.

I hope you have a team and a plan for your dress up theme sorted. Get involved and get ready for our biggest in-House comp yet. If you are still keen to be in a team but haven’t found teammates, get hold of me ASAP you don’t want to miss out on all the fun.

Christian

Friday 8/9/17

Chipper:

100 Double Unders

200m 2xDB Farmers Carry 22.5/15kg

25 TTB

200m 2xDB Front Rack Carry 22.5/15kg

50 DU

800m Run

50 DU

200m 2xDB Front Rack Carry

25 TTB

200m 2xDB Farmers Carry

100 DU

So yesterday evening we got loads of teams signed up for the team comp on 16/9 but the good news is we still have a lot of people looking for teammates so if you are keen to join in but still don’t have a team sorted, get hold of me asap or ask around when you are in class. You know the rules so make sure to confirm their age. When you have your team confirmed with me you can get into organizing your costume for the comp. You decide your own theme. Prizes for best dressed:)

It is meant to be a fun but still challenging comp so don’t worry if there is something you can’t do as well. You will get a chance to do more reps of something else. There will be something for everyone and the rules will benefit the whole team to keep you guys and girls moving. If you know you have a couple of holes in your fitness you still have a couple of weeks to improve before the comp, so time to start training hard to be at your best plus it would be beneficial to let your teammates know your strengths and weaknesses so you can make a minor game plan for the comp.

Christian

Thursday 7/9/17

Skill: Muscle Ups

10 min Warm up/progressions

10 min EMOM

Group 1: 1-3 Muscle Ups

Group 2: Turn over drills

Group 3:

Odd min: 1-5 Strict Pull ups

Even min: 1-5 Strict Push up/dips

Accessory Work: 5 Rounds of:

8 Single Arm DB Strict Press

10 Double KB Front Rack Lunges

12 banded or empty BB Good Mornings

You can build in weight/resistance over the 5 rounds.

Right! It is the start of september and at the start of each month it is always good to have a goal in mind to keep pushing you forward towards your main goal. I have covered specific goal setting before but today I want to give you a simple way of getting to your main goal. We all have something we want to achieve but the hardest part is to get started. If that is you, I suggest that at the start of each month you set yourself a simple but achievable goal and work hard towards it. All these smaller goals throughout the year will eventually help you reach your dream goal whatever that may be. And lets be clear this doesn’t only mean in fitness but also work or life in general.  Without a simple and achievable goal you have no real direction or purpose. You don’t have to spend a long time on this and chances are, you don’t need to. Write a small goal in your calendar now for 30/9 and start taking steps today to achieve it. Whether it is fitness, work or family orientated, where do you want to be at the end of September? Make it simple and start today.

Christian

Wednesday 6/9/17

Strength: Bench Press

3 x 5 @ 85% of 5RM

WOD: 3 Rounds for Time

15 Push Press 50/35kg

12 Burpee over Bar

Core Finisher:

3 Rounds of

60 sec Prone Hold

20 V-Ups

First I have heard a few of you talk about competitions that are coming up which is awesome. Make sure you visit the various websites who are running the comp you want to do and register directly through them. I am more than happy to help you find the right website and help with any prep you might need to get ready for the comp.

Second We have our Team Comp coming up on Saturday 16/9. Teams are being formed as we speak so get in quick to get on the best team possible. Each team need to turn up in themed dress up:) So make sure you communicate with your team about what it would be. It won’t take much to make a cheap and funny costume theme. Get hold of me as soon as you know who your team mates are.

Third All of our current programs are going great. Our CrossFit classes are growing steadily every week and there could be a need to add a couple new classes to the timetable. ( Let us know if you feel you are missing out with our current schedule). We have seen a few old boot camp members start our outdoor sessions again which is great to see. The Teens program has had a consistent turnout for the time it has been running and it is a great group of teenagers keen to work hard and have a good time. The 50+ program has been split into two groups and they are all still going strong working on staying in charge of their own lives and not dependent on anybody. Our Oly program is into the last couple of weeks and it will be great to see how much everybody has improved under the coaching of Joe.

Fourth Please do not hesitate to get hold of us with any other inquiries/issues/concerns you might have. We are always keen to hear from you whether it is good or bad. The more we know about you the better we can help you.

Christian

Tuesday 5/9/17

Strength: Front Squats

Warm-Up Sets:

10 @ 50% of 3RM

8 @ 60% of 3RM

6 @ 70% of 3RM

Working Set:

Max Reps @ 80% of 3RM

WOD: For Time

75 Wall Balls 9/6kg

50 Alt. DB Snatches 32.5/20kg

Good luck to all our competitors competing in the Gore Gauntlet this weekend. Flynn will be taking on the Teen div. today. Amanda, Leigh, Riley and Joe are taking on the RX div tomorrow. We also have a couple of members originally from Gore, Maddy and Mary Ann who will be competing for CrossFit Gore.

It will be great to see what you all can do. We hope you have a great time down there and do every workout to the best of your ability. All you can do is work your hardest and whatever happens you will have a ton of people back here who are very proud of you. We know how fit and strong you all are, all you have to do is execute the wods as good as possible. remember to have fun no point competing if your not having a great time.

Saturday 2/9/17

HERO WOD: Holleyman

30 Rounds for Time

5 Wall Balls 9kg

3 HSPU

1 Power Clean 102.5kg

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

As the weather gets better we are seeing a lot more people running in the morning. With our outdoor group we are seeing 10-15 more people starting to get outside and being active but they’re all running alone. It doesn’t look like most of them are enjoying it either. It looks like they are almost forcing themselves to start something just because the weather is better. The thing is if you don’t enjoy getting up early and getting some training in you are not going to continue with it for a reasonable amount of time. The number one reason people keep up their training is if they are with a group of friends.

If you know of anyone who has started running recently but you think chances are they wont stick to it, they might even have told you this personally, tell them to get hold of us. We still do running but we combine it with a lot of body weight exercises and we put the sessions together in a fun and challenging way so it is not just jogging for an hour. and it is for all fitness levels too. From the mum who just wants to get active for a few hours a week, to the hardout who is preparing for their next marathon. The program has different levels of intensity so we all get to work out together and help and inspire each other along the way. We also work a lot on running technique to make sure you get more out of each session you do. If you just want to learn more about how you get better at running there is also a place for you.

Christian

Friday 1/9/17

WOD: Chipper

100 Double Unders

50 Sit ups

80 Double Unders

40 Walking Lunges

60 Double Unders

30 Push ups

40 Double Unders

20 Overhead Squats 40/30kg

20 Double Unders

10 Muscle Ups

We have all gone out too hard in a workout and ended up having to rest for awhile before continuing. It happens sometimes when you are really keen to get a good time or you try to keep up with someone who is fitter than you. We have all blown out on a workout. Here are a few things to help you minimize your rest and get more out of a workout.

1st. Know what you are capable of in a certain workout. That doesn’t mean putting limitations on your fitness, it means don’t go out too hard in a workout and blow out before you can finish. Learn more about your fitness and that will show you what you need to work on to improve your overall fitness. You will also know where to push harder then.

2st. Don’t try to keep up with everyone else, “run your own race” so to speak. If you have gained knowledge about your own fitness you will know how to strategize for every workout.

3rd: Never turn your back on the bar. If you need to rest stand their and stare at the bar until you can pick it back up. You will automatically pick it up quicker and continue your workout. If you walk away you need to get all the way back before you can continue and time will not stop for you. Think of walking away and surrendering to the workout.

4th: If/when you need to rest, be productive in that period of time. Give yourself cues to improve technique for your next reps and stay aggressive. Walk up to the equipment with determination and continue your workout strong. You will be tired you cant really control that but what you can control is how your next reps will look and feel. Tighten your core and perform.

There might be many more things you can come up with to help you through a tough workout but the main things are here. Know what you are capable of, Focus on your own workout, Never walk away from the bar & Be productive in your rest period.

Get after it team. These points will help you both in and outside the gym.

Christian

Wednesday 30/8/17

WOD: 20 min EMOM

Odd: 15 SDHP 40/30kg

Even: 15 HSPU

Accessory Work: 3 Rounds of

12 KB Goblet Step ups

12 Hollow Rocks

12 Arch Rocks