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Pure Pharma fish oils are in guy’s. most of you have picked them up but those that haven’t feel free to hit me up. Today’s session: 1a. Press warm up – 40% x 5, 50% x 5, 60% x 3 … Continue reading →

Crew – those of you that ordered the PurePharma fish oils, they have been sent and should be turning up here at the gym today or tomorrow. Our new website should be getting launched either today or tomorrow.  All www.crossfitbodym.com … Continue reading →

Rest day @ CFBM Skill Development sessions today are as follows: 6am – Gymnastics. Handstand progressions. Kane. 4pm – 5:30pm. Open training. No coach. 5:30 – 6:30pm. Snatch technique. Jase.

Skill Development sessions tomorrow crew. Come on in and work on some weaknesses or catch up on any missed strength and/or workouts. Thursday’s SD timetable will be as follows: 6am – 7am. Gymnastics. Kane. 4pm – 5:30pm. Open session. No … Continue reading →

Heya guys just letting you know I only need a couple more of you that have put your names down for the PurePharma fish oils to drop you chedda in with everyone elses and I can get the box on … Continue reading →

Hey guy’s I’ve been thinking about making 3 classes on Saturday’s. 7am (L1+2), 8am (L1+2) and 9am (L2 only). What do you think?. Been getting pretty busy in here most sats nowadays and with the introduction on the new site … Continue reading →

Sorry delayed posting today peeps. Good day 2 be out enjoying some sun. Quickly – this afternoon there will be no CF Kids on so gym will be accessible for ‘open training’ from 4pm. 2nite there will be a 5:30pm … Continue reading →

Hey guys just a quick remind for those of you that are wanting some PurePharma fish oils / supplements, please drop your cashola on my desk. There is about 5 or 6 names on the board but I need 12 … Continue reading →

So we are now in day 2, week 5, cycle 2 of Wendler. Therefore you guys should have added 5kg’s to your lower body lift and 2.5kg’s to your upper body lift totals. If you forgot about this yesterday for … Continue reading →

Good crew this morning. Monday public holiday we’ll have two ‘open sessions’ for the day. These will not be coached classes. I’ll program a workout and post it on the site / have it on the whiteboard. Am session will … Continue reading →

Remember CF kids this afternoon guy’s so no training in the gym at this time. Today’s session: 1a. Bench Press – Deloading 40% x 5 x 2, 50% x 5 x 2, 60% x 5 x 2 1b. 5 x … Continue reading →

Rest day @ CFBM. girls below are a couple of potential new tank designs.  Let me know which ones you would like me to get under print first?. Canary yellow and white print,  Black and White burnout  tanks Black American … Continue reading →

Belated information dose here this morn guy’s. We are now on day 3, week 4 of this current 12 week program. All strength work this week has been deloading. Over the past 4 weeks we have spend most of the … Continue reading →

  1a. Press. Deloading. 40% x 5 x 2, 50% x 5 x 2, 60% x 5 x 2 1b. BB lunge – 20 x 3 @ 20/15kg rest 2a. for time: 150 pistol squats notes: Pistols this week should … Continue reading →

25min cap AMRAP 10 cal row 10 burpee run 200m 20 cal row 20 burpee run 200m 30 cal row 30 burpee run 200m 40 cal row 40 burpee run 200m 50 cal row 50 burpee run 200m 60 cal … Continue reading →

Keep an eye out in you’re emails later today guy’s about the new level 1 and level 2 membership structure that will be in place with the launch of the new website (for those of you members that have subscribed to … Continue reading →

Rest day @ CFBM.

Chipper day. 1a. Press warm up – 40% x 5, 50% x 5, 60% x 3 working – 75% x 5, 85% x 3, 95% x 1+ 1b. BB Lunge – 20 x 3 @ 70/45kg. rest 90 sec rest 10min … Continue reading →

Week 3. Wendler 3. 1a. BS warm up – 40% x 5, 50% x 5, 60% x 3 working – 75% x 5, 85% x 3, 95% x 1+ 1b. BB Bent over row 15 x 1, 12 x 1, … Continue reading →

Hey guy’s tomorrow we’ll be off to Sydney this time to sponsor CF Parramatta’s game day, so again – we’ll have a short sharp 7am session. NO 8:30am. We need to be out the door by about 7:45am at the … Continue reading →

Guy’s 2nites 6:30pm class will now be an ‘open session’ only sorry. I need to head off for a little while and probably won’t get back until just before 7 – 7:30pm. You know the drill – following the warm … Continue reading →

  1a. Press warm up – 40% x 5, 50% x 5, 60% x 3 working – 70% x 3, 80% x 3, 90% x 3+ 1b. BB Lunge – 20 x 3 @ 65/42.5kg rest 2a. 15min cap AMRAP … Continue reading →

Week 2, Wendler 2. Today’s session: 1a. BS warm up – 40% x 5, 50% x 5, 60% x 3 working – 75% x 3, 85% x 3, 95% x 3 1b. BB bent over row 15 x 1, 12 … Continue reading →

Just quickly guy’s tomorrow we will be running the 7am session ONLY. NO 8:30am. Please remember this for there will be no one here whatsoever at that time. We’ll be off to support the crew and sponsor the throwdown @ … Continue reading →

Todays session: Warm up run 1.2km then 3 rounds: 10 DL @BB 10 MS @ BB 1a. Deadlift warm up – 40% x 5, 50% x 5, 60% x 3 working – 65% x 5, 75% x 5, 85% x … Continue reading →

Today’s session: Warm up: 3 rounds 30m crab walk run 200m 1a. Press warm up – 40% x 5, 50% x 5, 60% x 3 working – 65% x 5, 75% x 5, 85% x 5+ 1b. BB bent over row … Continue reading →

Okie dokie – after a relatively low load and low impact week and a couple of weeks of 1RM testing, we’ve found ourselves back at week 1 of the next 12 week program. As mentioned in the gym over the … Continue reading →

Today’s session will be in 2 parts with a 5 – 10 min recovery between. Usual drill this afternoon – CF Kids from 4 til 5pm. Today there will be no 9am session crew. 1 Tabata Row (Max Cals) rest … Continue reading →

Today’s workout is in competition format. You continue upwards in the below rep scheme until there is no time left remaining on the clock. Your score is the rope and deadlift round you get to. Pack long socks. AMRAP in … Continue reading →

5 rounds: Run 400m 35 Squat

Sorry about the delay getting this up today guys. 2 weeks of 1RM work knocked on the head. This week, we’ll simply be doing low impact, shorter duration WODs. This will be to refresh the body before we re-commence the … Continue reading →

Remember both the 7am and the 8:30am sessions tomorrow will be at the skillion crew. Sunday we’ll do a sneaky sesh @ 4pm for the photoshoot and pics for the new site. Be great if we can get a bunch … Continue reading →

Heavy day again today. Side note – looking like we’ll be giving round#2 attempt of this photoshoot this coming Sunday 26th. 4pm. So if were able to round a bit of a crew up again for a sneaky Sunday sesh … Continue reading →

Low Load / recovery day. There will be no 9am session today. For total time: 1000m/800m/400m/400m/800m/1000m run 1:1 work:rest ratio Below – new Vintage White G*uerilla Fitness tee.

Week 2 of 1RM assessments this week crew. Again, will be a heavy day, followed by a low load day. Keep the rest up, food high and get it done. There will be no 9am session today. These have been … Continue reading →

Gym open 3:30pm. CFBM Members only.

Sick as a dog 2day. Stoked. Sorry I’m not able to help any of you guys out today with you Snatches. Unfortunately I won’t be able to run the 9am class and 2nites classes will have to be ‘open sessions’ … Continue reading →

Rest day @ CFBM

1RM Strict Press 1RM Push Press 1RM Push Jerk rest 1 x ME Strict pull up

  1RM Deadlift 1RM Squat Notes: 3 missed attempts only per lift.  

The next 2 weeks we will be coving 1RM work with Low Load intermission days. 1 Warm up 3 rounds: row 500m 20 Spiderman lunge 5 Hamstring walk outs 2 AMRAP in 20min “Cindy” 5 pull up 10 push up … Continue reading →

Ok, iv just found out that the reminder I set for the “no 7am session” this morning did not publish!!. Furthermore, I have been enlightened by the crew sitting here next 2 me that there was a few of you … Continue reading →

Guy’s there will be no 9am session today sorry. CF Kids this afternoon 4 til 5pm, remember no training in the gym during this time. 1 Bench Press 40% x 5 x 2, 50% x 5 x 2, 60% x … Continue reading →

Rest day @ CFBM

1 Deadlift – deloading 40% x 5 x 2, 50% x 5 x 2, 60% x 5 x 2 2 For time: 9 Snatch @ 70/45kg 18 burpee 7 Snatch 14 burpee 5 Snatch 10 burpee

1a Press – deloading 40% x 5 x 2, 50% x 5 x 2, 60 x 5 x 2 Snatch Balance – 3 x 5 @ medium. Rest 90sec rest 5 rounds. Rest as required between each: AMRAP in 3min … Continue reading →

Deloading for all strength work in 1a and 1b this week guy’s. This week will also be the conclusion of the current 12 week program. Following that, over the next 2 weeks we will cover a multitude of 1RM’s before … Continue reading →

Remember guy’ this afternoon’s 5:30pm til 6:30pm class is a ‘open session’ only. NO 6:30pm class 1a. Bench Press warm up – 40% x 5, 50% x 5, 60% x 3 working – 75% x 5, 85% x 3, 95% … Continue reading →

Rest day today @ camp CFBM. Tomorrow Friday the 3rd classes will be as follows only guy’s. I won’t be around sorry. 6am – as normal 7am – cancelled 9am – cancelled 4pm – kids as normal 5:30pm – ‘open … Continue reading →

Hey guy’s remember to bring some chedda in if you want in on the Team BODYM tee’s and tanks. 1a. Deadlift warm up – 40% x 5, 50% x 5, 60% x 3 working – 75% x 5, 85% x … Continue reading →

Nothing important out of me today. 1a. Press warm up – 40% x 5, 50% x 5, 60% x 3 working – 75% x 5, 85% x 3, 95% x 1+ 1b. EMOTM for 10min: Snatch (heavy) – 85% of … Continue reading →

Week 11 of the program and 5-3-1 reps for all the working sets this week in 1a. Keep yourselves as well recovered as you can between sessions and aim for some strong lifts during the final sets of each day. … Continue reading →

The sneaky Saturday sesh!. The focus on today’s session’s Clean + Jerk is skill and co-ordination development. We will be doing Split Clean + Split Jerk, but in a contra-lateral manner. Alternating. Meaning if doing a ‘heavy double’ – Split … Continue reading →

Okie dokie pokie – usual drills for today. This afternoon CF kids is on as per usual from 4 til 5pm, no training at this time. 2nite’s 5:30pm class will be a ‘open session’ only and there will be NO … Continue reading →

Rest day @ Camp CFBM

Okie dokie, couple of thing’s today. Firstly – Team BodyM tee’s. I’m gana get back onto getting these under way. A few weeks a go I mentioned you guy’s throwing your cash in ($30) so I can get them under … Continue reading →

Nothing exciting to come from me today. Today’s session: 1a. Press warm up – 40% x 5, 50% x 5, 60% x 3 working – 70% x 3, 80% x 3, 90% x 3+ 1b. EMOTM for 10min: 2-Position Snatch … Continue reading →

Well, after a highly anticipated wait the first set of timber de-constructable jerk blocks have finally arrived!. Bam. Now we only have one set at the mom, so NO HOGGING the blocks!. Esp during class times, I don’t want to see the … Continue reading →

Sorry 2nites class will be a OPEN SESSION ONLY now guys. CF Kids this arvo from 4 til 5 so no training as usual in the gym at this time. Being Friday nite it’s usually quiet so we will be … Continue reading →

rest day @ CFBM Below – an humbling look at the progress of the CrossFit games over the past few years. Will be crazy to see where it’s at in another 5??. Hard to imagine.

Dense session today crew. 1a. Deadlift warm up – 40% x 5, 50% x 5, 60% x 3 working  - 65% x 5, 75% x 5, 85% x 5+ 1b. Seated BB SP (behind neck) 15 x 3 @ 40/30kg … Continue reading →

Big shout out to one of my best mates and long time training partners for just finishing in 9th place @ the world CrossFit Games over the weekend!. Today’s session 1a. Press warm up – 40% x 5, 50% x … Continue reading →

Sorry for the delay getting this up today guy’s. Add 2.5kg’s to your upper body lifts and 5kg’s to your lower body lifts for the 4 strength exercises. We will be working of those percentages for the next 4 weeks. … Continue reading →

Thinking about opening up at some stage tomorrow to bring back the “Sneaky Sunday sesh” (if I don’t end up down town this arv), for a bit of training, CF Games watching and D-Berg sweet potato action. Jumunji ( aka … Continue reading →

Hey guy’s there will be no 6:30pm class 2nite. CF Kids for 4 til 5 this arvo also, so as usual no training in the gym @ this time. Today’s session: 1a. Bench press – Deloading 40% x 5 x … Continue reading →

Well – the bloody White Kenyan!. A handful of my friends including one of my best mates and training partners is over in the US crushing the world CrossFit Games as we speak. Chad just finished the first Triathlon workout … Continue reading →

So a certain lil “someone” said I seemed a lil cranky in my last few blog posts and called me out of concern? haha. Just to clarify – I’m absolutely not at all. Only trying to create some more cohesion … Continue reading →

All of my comments from yesterdays blog are now in effect guy’s. Most important points are the TURNING UP LATE group penalties. I will have absolutely NO flexibility with this whatsoever for the next month while we come into the … Continue reading →

Well here we are guy’s – 2nd deloading phase of our 12 week, 3 x 4 week cycle: Slow lift/strength base/wendler/CrossFit/OL/Conjugate program ha. I hope by now all of you are starting to see your numbers going in the right … Continue reading →

  Guy’s there will be no 6:30pm class 2nite. CF Kids are on this afternoon 4pm til 5pm – so no training in the gym @ this time please. Today’s session: 1a. Bench Press Warm up – 40% x 5, 50% … Continue reading →

Rest day @ CFBM. There will be no midday ‘open session’ today sorry guy’s. Gym’s open from 4pm til 6:30pm this arv/2nite for open training.

Bit slow getting this up again this morn. My bad. Tomorrow’s mobility session will be 6am til 7am only crew. Until we’re consistently about 10 peeps we’ll just be doing that before having the 7am class also. Unless stated on … Continue reading →

Okie dokie – got us 2 more ‘E Type’ C2 rowers on the way finally!. Knocked them off the equipment list, so now I can move onto the jerk blocks and the other goodies I have on the list to … Continue reading →

Sorry for the delay getting this up today guy’s. We’re now in week 7 of our 12 week program. Cycle 2 of the Wendler and @ week 3 of that. If that made any sense at all?. So this is … Continue reading →

1a. 15min cap to establish max load for the below complex: Power Clean + Clean Push Jerk + Split Jerk Rest 10min 2a. For time: run 400m 3 Bear Complex @ 80/50kg run 800m 6 Bear Complex @ 70/45kg run … Continue reading →

CF Kids – Sorry 4pm class cancelled today – see you next week. We will be running classes during the school holidays as per usual – Dan. Team BodyM tee’s and Tanks – I’ll be taking orders and sizes for … Continue reading →

  “Some people listen to themselves…rather than listen to what others say. These people dont come a long very often…but when they do…they remind us, that once you set out on a path…even though critics may doubt you…it’s ok to … Continue reading →

Out and about this morning. Will update the info blog a little later wit a few bits and pieces. Including D-Berg’s recipe 4 his banging post training sweet potato wedges. Today’s session 1a. Deadlift Warm up – 40% x 5, … Continue reading →

  “Strength is found not where you would most likely expect to see it. Its not admired inside any gym or viewed at a sports event, nor is it attained in one’s title or gained in numbers, true strength derives … Continue reading →

Definitely one of the coldest mornings so far!. Today we start week 6, cycle 2 of the Wendler Strength program. Bulgarian Split squats will be programmed @ the same weight as last week and we’ll keep it @ that until … Continue reading →

Do you guy’s think we should set up some of the Infinity rig somewhere in the gym?. Inside or just outside the roller door?. Thinking about having a little play with it, setting it up to use somewhere here at … Continue reading →

  1a. Bench Press Warm up – 50% x 5, 60% x 5, 70% x 3 Working – 75% x 5, 80% x 5, 85% x 5 1b. 5 x ME pull ups. Rest 90 sec between sets. Rest 10min … Continue reading →

Today’s 2a. conditioning session is a longer one. Rest day tomorrow (well mobility day anyways) so come on in and ‘do work’, to then enjoy 2moro’s day off or low impact session here at the gym. There are a few … Continue reading →

Cold as a mofo 2day. warm up. 3 sets. 10 broomstick pass-overs 10 Behind neck push press @ 20/15kg 1a. Press warm up – 50% x 5, 60% x 5, 70% x 3 working – 755 x 5, 80% x … Continue reading →

Week 5, day 1, cycle 2. Add 2.5kg’s to the upper body and 5kg’s to the lower body lift totals. warm up run 800m hip/glute mobility 1a. BS warm up – 50% x 5, 60% x 5, 70% x 3 … Continue reading →

Rest day @ camp. Great effort yesterday by Sean, Sair, D, Loz and Rochelle @ the CFA games day. Had a busy time wit the stall dishing out some Body Mech swagger 2 the community n supplying apparel 2 all … Continue reading →

On our way to the CFA comp and posting this from my phone so will b keeping this brief. Below is a pic of the front and back of the new exclusive CFBM members tee design. Post thought 2 comments … Continue reading →

So I’m on a mission to get us some new toys over the coming weeks and months. I have a list of goodies I want to get for the gym that is as long as my arm. I dont know … Continue reading →

Well today’s the day. Sitting around waiting for a FedEx courier to turn up with some swag. Rest day today. Come on in this arv and catch up on any missed strength or conditioning work if any of you would … Continue reading →

Nothing important to come out of me today. Girls – below is a pic of 2 different colour styles for some new Body Mechanix tanks on American Apparel racer backs (same garment as the vertical printed tanks you all like). … Continue reading →

Strength – Deloading this week guy’s for all the strength work in 1a. Leading into next week add 2.5kg’s to you’re upper body lift totals and 5kg to you’re lower body lift totals in the app on ur phone. They … Continue reading →

How shit is the day on it!?. Hoodie up and head on in for either of the 2 session for the day if you would like. I’ll cover with you briefly a few thing’s that we’ll be doing in the … Continue reading →

Great turn out 2day guys. Nice 2 see so many of u showing up so consistently now. Think the introduction of the 7am sat session is goin to be a necessity from next week onwards. Big number are awesome but … Continue reading →