Skill month will change a little for the month of August as we will be revisiting skills we have already been through. This is to make sure you get more work on them and for you to show the work you have already put in getting better at them. It will also give us a chance to teach you some new things around those exercises to make sure everyone get where we are coming from. This is especially true for hollow rocks and “active shoulders”. We will show you more drills and progressions to improve these skills.

One of the top benefits of improving bodyweight exercises is the unquestionable increases in core strength which in turn helps all other exercises you do, even lifts. Using bodyweight exercises require you to stay balanced and in control, To do that, you need to tighten your core for periods of time and doing that will of course strengthen your core. Other than that some body weight exercises are even directed at strengthening your core such as prone holds, Russian Twists and strict Toe to Bar/hanging leg raises. This will further aid to a strong core.

As mentioned above a strong core keeps you balanced and in control when performing body weight exercises but it will also help you when lifting weights. Lifting with a strong core helps you lift more weight and safely. This will make you stronger while staying injury free.

Christian

Tuesday 25/7/17

Strength: Bench Press

3 x 5 @ 80%

WOD: 22-18-14-10

Wall Balls 9/6kg

Plate V-Sit Twist 15/10kg

Todays 9am class and 10am competition training is still on, but I will notify you on any chances during the morning. Make sure to dress warm if you venture out to train as the gym will be dry but cold. I hope everyone got through the night alright, it was terrible out there. Marcus will make sure to warm you guys up plenty before you start:) So if you are keen to train make sure you come down.

Christian

HERO WOD:

TYLER: 5 Rounds for Time

7 Muscle Ups

21 SDHP 42.5kg

1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado.

Even though the weather is freezing we are planning on starting our outdoor program again in August. mainly because I know there are some of you who are fizzing to get back to those sessions. The first sessions we will focus on will be our caledonian sessions and our Saturday sessions. If you would like to join in on this program get hold of us now. I will inform all current participants in the messenger group as well. But we are always looking to increase our group with more new people. The more we have the more fun it is. If you are keen to do some outdoor sessions get hold of us now. It would be great to see you there and if you start now you can get into a good routine before the better weather gets here.

It is always hard to motivate yourself to train especially during the winter months so if you have friends or family members who needs a little help you are always welcome to bring them in for a session with us. We welcome everyone to try us out for free.

Christian

Thursday 20/7/17

Skill: 10 min EMOM

1st: 5-10 Strict TTB

2nd: 5-10 Kipping TTB

2 min Rest

4 min EMOM

1st: 20 Lying Hollow Rocks

2nd: 20 Lying Arch Rocks

WOD: 10-8-6-4-2

Power Cleans 70/50kg

Push Jerks

We have heaps of stuff to look forward to in August. We are starting a new round of our Olympic lifting program run by Coach Joe Kelso. It will be $120 for 6 weeks of work, 2 session per week (Tuesday 6.30pm & Thursday 6.30pm). If you feel you need help with your technique this is the program for you. Improve your olympic lifting and you will reap the benefits during CrossFit classes. The smoother your lifts are the better you weights and times will be during wods. Make the most of your 6 weeks and come out feeling more confident about your lifting. We had very positive feedback from our first round and we are looking forward to bringing you this program again.

We have developed a strength specific program as well which will help anyone who has any strength imbalances. It will be a two fold program first of all focusing on strengthening both sides of the body to make sure your weaker side gets up to par with your strong side. Secondly, to improve your weakest lifts by focusing on strength ratios between your various squats and lifts and presses.We all have that exercise that lets us down on the strength side, this program is developed to help you become well rounded from a strength perspective. We will start our first round in August. more info to come.

If you have any inquires for these programs don’t hesitate to contact me on 021 248 9222 or [email protected]

We are sorting out the structure of our next competition at the gym. It will be an individual competition this time around with both RX and Scaled levels in Open and Masters (40+). As I have mentioned before I would warn you when a comp would come up that is not completely inclusive this will be it, which is why we have two different levels. The RX level are for athletes who regularly perform our Wods to RX standard and the Scaled option are for all athletes who regularly have to scale an aspect of the daily Wod. This should help you pick the right option. I reserve the right to change the division of any athlete to uphold the integrity of the comp. We are aiming to having this comp in last August. Followed by one of our very popular parties because as always community is what this gym is built on.

Christian

19/7/17

WOD: 25 min EMOM

0-2 min: 200m Run & max DB Clusters in the remaining time 20/15kg

3rd min: Rest

4th min: 50 Double Unders

5th min: 12 Burpees

This program cycle is almost halfway through and we are moving into heavy lower body weights and we are starting to focus on the bench press weekly from now on. I believe longer cycles are better for a big group of people especially for our gym because it helps the members get into it even if they miss a session or two. It helps the coaches know the members better and help them develop during the cycle. The long cycles that i do run are also broken into shorter once to make sure I dont miss anything important over the course of the year. It also helps me get a clear picture of what has worked and what needs to be improved.

I am looking forward to seeing how this cycle ends up and I am already preparing the new one for all of you. Keep training hard and I will see you again Monday

Christian

Saturday 15/7/17

HERO WOD: Wes

For Time:

Buy in: 800m Run w/ 10kg Plate

14 Rounds

5 Strict Pull Ups

4 Burpee Box Jumps 24′

3 Cleans 85 kg

Cash out: 800m Run w/ 10kg Plate

Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.

Van Dorn was a well-rounded and skilled athlete. According to his friends, he “prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“

Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara

It is great to see we have had a few new people come through the doors while I have been away and I have been looking at doing a special program for all the young teenagers 16 yo and under, who have just started up. It would be great to get all of you into it with a couple of extra classes just for you. I have planned to have one or two sessions during the week and if you like to join normal classes for one or two that will get you 4 sessions per week which would be more than enough for a young teenager. I will cover all the details off and promote the program when I return. If you are a teenager under the age of 16 yo, let your parents know about this idea and have them contact me by email [email protected]

Looking forward to hearing from you all and if we can get a small group going late July that would be fantastic.

Christian

Friday 14/7/17

WOD: 4 Rounds for Time

400m Run

20 Alt. DB Snatches 22.5/15kg

15 Burpee Pull ups

Even though this trip was never about CrossFit I couldn’t stay away from a few crossFit box visits and I have really enjoyed seeing them and training in them. CrossFit By The Mill, CrossFit Aalborg, In2 CrossFit and Dunes CrossFit.

Today we visited CrossFit Alioth in Dubai and it was a monster of a place. Huge facility with all the different equipment you could imagine. Tried to have a go at most of it but also needed to get a session in, rather than just walking around lifting stuff. had my first go on a Trueform Runner which is completely different from normal road running. More like running on the soft sand at the beach so hammies are feeling it now. Even had Kelly joining in which was cool.

I put a couple of photos on Instagram to show how big the place is and how much gear they have, very cool spot. Thanks for having us today really enjoyed training with some new gear I haven’t had the chance to use before. We have a couple more days here so I’m sure I get a couple more sessions in at Dunes CrossFit.

Christian

Thursday 13/7/17

WOD: 24 min EMOM

10 DB Step ups 22.5/15kg

10 Burpees

10 Pull Ups

20 Air Squats