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Today’s session:

1a. Press
warm up – 40% x 5, 50% x 5, 60% x 3
working – 75% x 5, 85% x 3, 95% x 1+

rest

2a. 3 rounds. rest 5min between.
AMRAP in 5min:
row 200m
7 thruster @ 40/30kg

Our new website should be getting launched either today or tomorrow.  All www.crossfitbodym.com traffic will be getting re-directed to our new site URL (www.bodymechanix.com.au)

The focus of this weeks training is around corrective mechanics and body position for the 5/3/1 strength work, helping hit the targets for the Max Effort sets. Therefore we’ll be subbing out some of the accessory movements in (1b) for pre-training mobility.

Todays session:

1a. BS
warm up – 40% x 5, 50% x 5, 60% x 3
working – 75% x 5, 85% x 3, 95% x 1+ (no more than 5 reps for final set.)

rest

2a. 2 rounds. rest 3min between:
3min ME pull ups.

2b. 15 x 3 reverse hypers @ light/medium weight (40/20kg loaded)

notes:

• Reverse hypers to be done after the class in your own time.

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.

Thursday’s SD timetable will be as follows:

6am – 7am. Gymnastics. Kane.
4pm – 5:30pm. Open session. No coach.
5:30pm – 6:30pm. Olympic Lifting / CrossFit . Jase. 

This coming Saturday the 13th we will be running 3 classes to accomodate for the large numbers we are now getting in. 7am / 8am / 9am. I’d like if the more experienced athletes could turn up to the last class please.

Today’s session:

1a. Deadlift
warm up – 40% x 5, 50% x 5, 60% x 3
working – 70% x 3, 80% x 3, 90% x 3+
1b. Rope climb skill and technique.

rest

2a. 4 rounds. rest 3min between each
AMRAP in 3min:
1 rope ascend
5 thruster @ 40/30kg
7 burpee

notes:

• try and match the total work done in each round from start to finish in 2a. Test your work capacity.

1a. Press
warm up – 40% x 5, 50% x 5, 60% x 3
working – 70% x 3, 80% x 3, 90% x 3+
1b. Snatch Balance – heavy single

rest

2a. 5 rounds:
run 400m
20 KB swing @ 24/16kg

notes:

• If you haven’t done Snatch Balance do OHS.
• Try and do the KB swings in (2a) unbroken.

Today’s session:

1a. BS
warm up – 40% x 5, 50% x 5, 60% x 3
working – 70% x 3, 80% x 3, 90% x 3+
1b. BB Bulgarian split squat
10 x 3 @ 45/32.5kg (per leg)

rest

2a. 120 DB Push Press @ 20/15kg

notes:

• DP Push Press are single arm, alternating every 10 reps (60 per arm total).
• Elbows forward in the bottom and lock out towards your centre line at the top.

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 til 6:30pm class only. NO 6:30pm session 2nite sorry.

Today session:

1a. Bench Press
warm up – 40%x5, 50%x5, 60%x3
working – 65%x5, 75%x5, 85%x5+
1b. 5 x ME Strict pull ups (weighted)

Rest

2a. 10min cap
run 400m
row 800m
in time remaining:
MR Push Press @ 60/40

notes:
• scale (1b) accordingly.
• MR = Max Rep.
• Push Press to be taken from the rack.

We will only be doing 1a and 2a today. Giving the shoulders a rest from OH pressing movements.

Today’s session:

1a. Deadlift
warm up – 40% x 5, 50% x 5, 60% x 3
working – 65% x 5, 75% x 5, 85% x 5+

rest

2a. AMRAP in 20min:
5 FS @ 60/40kg
5 pull up
10 FS
10 pull up
15 FS
15 pull up
20 FS
20 pull up
25 FS
25 pull up
30 FS
30 pull up

….and so on.

notes:

• continue upwards in 5 rep increases in 2a until no time remains on the clock.

In addition to this, we will now have the introduction of external load in the conditioning section (2a) of the daily programming. Throughout weeks 5 – 8. This will be in the form of BB ‘Slow Lifts’, DB and KB work.

Today’s session:

1a. Press
warm up – 40%x5, 50%x5, 60%x3
working – 65%x5, 75%x5, 85%x5+
1b. Snatch Balance – heavy single

rest

2a. For time:
100 KB Swing @ 24/16kg

Notes:
• 3 missed attempts only in (1b).
• KB Swing are completely vertical to ceiling.

Today’s session:

1. For time:
2km row

rest 5min

2. 5 rounds:
10 deadlift @ 100/70kg
10 burpee

rest 7min

3. for time:
run 200m
10 thruster @ 50/35kg
run 400m
15 thruster
run 600m
20 thruster

Notes:

• this session is extensive and exhaustive. Intentionally. We are training work capacity under fatigue here. Strategise 1 an 2. Finish sharp for 3. Hydrate in rest period.

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 ME strict pull ups (weighted). rest 90 sec between sets.

rest

2a. For time:
run 400m
then 4 rounds:
20 cal row
20 box jump
then run 400m

Notes:

• Weighted pull ups are to failure with the DB between the ankle, drop it the continue on from there for additional reps.

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 Apparel racer back with the G* Fitness logo’s.

Today’s session:

1a. DL – deloading.
40% x 5 x 2, 50% x 5 x 2, 60% x 5 x 2
1b. BB Bent over row
15 x 1, 12 x 1, 10 x 1 @ max load. rest 90 sec between sets.

rest.

2a. 21 – 15 – 9
Pull up (C2B guy’s)
ring dip

Notes:

• C2B = Chest 2 Bar.

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 be to a depth lower than last week.

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 row
60 burpee

and so on. Continue upwards by 10 reps until no time remains.

Todays session:

1a. Bench Press
warm up – 40% x 5, 50% x 5, 60% x 3
working – 75% x 5, 85% x 3, 95% x 1+
1b. 3 x ME Strict pull ups. rest 90 sec

rest

2a.

(a) For time:
100 squat
3 rope ascend
75 squat
5 rope ascend
50 squat
7 rope ascend

(b) For time:
run 1.6km
3 rope ascend
run 1.2km
5 rope ascend
run 800m
7 rope ascend

Notes:

• option (a) and (b) are for those of you that are doing Tuff Mudder this weekend and don’t want to toast the legs too much.

Below – Shout out to the CF4551 crew that popped in for a session this morn while being down for the Tuff Mudder weekend. Have fun guy’s. Enjoy Terrigal Saturday nite and Sunday arv at the beer garden.

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

2a. For time:
run 1.2km
10/5 rope ascend
run 1km
50 HR push up
run 800m
50 T2B
row 750

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, 10 x 1 @ max load. rest 90 sec

rest

2a. 4 rounds:
30 cal row
20 box jump
10 burpee

warm up
3sets
30sec static chest and scap stretch and mobility
10 push ups

1a. Bench press
warm up – 40% x 5, 50% x 5, 60% x 3
working –  70% x 3, 80% x 3, 90% x 3
1b. 5 x ME Strict pull ups. rest 90sec

rest

2a. Run intervals
run 1.2km – rest 1:1
run 800m – rest 1:1
run 400m – rest 1:1
run 800m – rest 1:1
run 1.2km – rest 1:1

warm up
3 rounds
20 spiderman lunge
10 BB Deadlift

1a. Deadlift
warm up – 40% x 5, 50% x 5, 60% x 3
working – 70% x 3, 80% x 3, 90% x 3+
1b. BB Bent over row
15 x 1, 12 x 1, 10 x 1 @ max load

rest 10min

2a. For time:
run 400m
10 C2B pull up
20 burpee
30sec Parallette L-sit
40 cal row
50 squat
40 cal row
30sec L-sit
20 burpee
10 C2B pull up

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
10 cal row
10 DU
run 200m
20 cal row
20 DU
run 400m
30 cal row
30 DU
run 600m
40 cal row
40 DU
run 800m
50 cal row
50 DU
run 1000m

and so on.

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 x 1, 10 x 1 @ max load. Rest 90sec

rest

2a. 5 rounds:
run 400m
15 pull up

Notes:

• Bent over rows are from the ground.

Today’s session:

Warm up
10min of burpee’s

1a. Bench Press
warm up – 40% x 5, 50% x 5, 60% x 3
working – 65% x 5, 75% x 5, 85% x 5+
1b. 5 x ME strict pull ups. rest 90 sec between sets.

rest

2a 3rounds
3 rope ascend
30 sec parallette L-sit
300m row
50 squat

notes:

• The warm up is just cruising pace. Don’t worry about trying to get out a million burpee’s. It’s just a total body kick start.
• If you do not have pull ups – ring row.
• If you do not have L-sits – 1min plank.

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 5+
1b. SGSP – 15 x 3 @ BB. rest 90 sec

rest

2a. For time:
50 Cal row
40 burpee
30 C2B Pull up

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 – 15 x 1, 12 x 1 10 x 1 @ max load. rest 90 sec

rest

2a. AMRAP in 15min:
run 400m
30 sec Parallette L-sit*

Notes:

• *L-sit are for total time with feet suspended ONLY – eg, have a stop watch or timer next to you, if your feet touch the ground, stop the clock, then restart it once feet are back up.

The next 4 weeks of the CF will be biased towards Metcon, Gymnastics, bodyweight control and co-ordination based movement. This will lay a good foundation before the addition of external load (DB’s, KB’s, Snadbags etc etc) come week 5.

Today’s session:

Warm up:
3 rounds
run 200m
20 Spiderman lunge

1a. BS
warm up – 40% x 5, 50% x 5, 60% x 3
working – 65% x 5, 75% x 5, 85% x 5+
1b. BB lunge – 20 x 3 @ 60/40kg. Rest 90 sec between sets.

rest

2a.
100 HR push ups

Notes:

• HR = Hand Release.

1

Tabata Row (Max Cals)
rest 4min
3min cap
reach calories covered above*

*5 burpee’s per calorie you fall short

rest 10min

2

12min cap:
run 2km
time remaining:
Max rep DB hang clean @ 20/15kg

AMRAP in 10min:
1 rope ascent
7 deadlift @ 80/60kg
3 rope ascend
14 deadlift
5 rope ascend
21 deadlift
7 rope ascend
28 deadlift
9 rope ascend
35 deadlift

and so on…

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 Wendler based, Periodized CF program.
As usual, like the back end of the last program, I’d like to see you guys coming in, hitting out the general warm up, doing the WOD, then spending a bit of the free time after the sessions this week stretching down and rolling out. Most of the classes will probably only last 30 – 45min’s.

Today’s workout:

For time:

150 burpee’s

Notes

• the burpee’s are standardized by jumping onto a 45lb plate at the top of the movement

Todays session:

1RM Power Snatch
1RM Power Clean

Notes:

• 3 missed attempts only.

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 that would be great n we’ll sneak some photo’s in. Even if you don’t want to train but you could pop in repping some Body Mechanix training gear we’ll get you into some pics which would be awesomeness. The more peeps we have here the better.

Todays session:

1RM Front Squat

rest

1RM Bench Press

Notes:

• 3 missed attempts only.

For total time:

1000m/800m/400m/400m/800m/1000m run
1:1 work:rest ratio

Below – new Vintage White G*uerilla Fitness tee.

There will be no 9am session today. These have been quiet of late/no one turning up. I may be introducing a booking schedule for these to go ahead daily from here on.

Todays session:

1RM C&J

• 3 missed attempts only.

CFBM Members only.

Most of you are good to go for 1RM Snatch attempts. Those of you that aren’t can I please just get you working on some heavy(ish) OHS’s please. Start with high rep low load sets (reps 15/12/10) and finish with low rep heavy load (reps 5/3/1).

Hopefully I’m all better 2moro but just a reminder about the photographer being here to take some pics. So if we can get everyone in and repping some Body Mechanix apparel while training, itl make those pics for the site come up all that much better when we launch it. Thanks guys.

rest

1 x ME Strict pull up

1RM Deadlift
1RM Squat

Notes:

• 3 missed attempts only per lift.

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
15 squat

1

5RM “Bear Complex”

2

Teams of 3
AMRAP in 12min
row 300m
Max rep BS @ 60/40kg

notes:

• The bar must be TNG from the ground in 1. If you rest on the ground, start again.
• 2 people work 1 person rests in the team workout. Score is the accumulated Back Squat rep count

Below – the next 2 weeks of 1rm testing (potentially)

1

Bench Press
40% x 5 x 2, 50% x 5 x 2, 60% x 5 x 2

2

6 rounds:
row 400m
30 squat
20 push up
10 squat

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

rest

5 rounds. Rest as required between each:
AMRAP in 3min
15 foot rope ascend

1a. BS
40% x 5 x 2, 50% x 5 x 2, 60% x 5 x 2
1b. BB Lunge
20 x 3 @ 30/20kg

rest

2a. AMRAP in 20min
row 200m
80 DU’s
10 KB snatch @ 24/16kg (P/A)
row 400m
60 DU
10 KB snatch
row 600m
40 DU
10 KB Snatch
row 800m
20 DU
10 KB Snatch

notes:

• If you complete the set work within the 20min cap in 2a, go back to the start and continue back through until no time remains.

1a. Bench Press
warm up – 40% x 5, 50% x 5, 60% x 3
working – 75% x 5, 85% x 3, 95% x 1+
1b. 1 + 1/4 BS
heavy – 1 x 5. rest 90sec
1c. 5 x ME strict pull ups. rest 90sec

rest

2a. 3rounds:
run 600m
35 KB swing @ 24/16kg

WOD
High School – 100 air squats for time with 1 forward roll after every 10th squat

Primary School – 50 air squats for time with 1 forward roll after every 10th squat

See you at 4pm… all 22 of you

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 session only’
6:30pm – cancelled 

Saturday 7am and 8:30am classes as usual.

www.shop.bodymechanix.com.au

1a. Deadlift
warm up – 40% x 5, 50% x 5, 60% x 3
working – 75% x 5, 85% x 3, 95% x 1+
1b. Seated BB Strict Press
10 x 3 @ 45/35kg. rest 90ec
1c. EMOTM for 5min:
Clean + Jerk.  heavy single – 85% of 1rm

rest

2a. AMRAP in 7min
12 Deadlift @ 60/40kg
8 Split Clean (alternating legs) @60/40kg
4 Front Squat @ 60/40kg

2b. 15 x 3 reverse hypers @ 60/40kg

Notes:

• Reverse hypers are to be done after the class in own time.

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 1rm

rest

2a. For time:
run 400m
5 rope ascends
run 400m
4 rope ascends
run 400m
3 rope ascends
run 400m
2 rope ascends
run 400m
1 rope ascends

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 Bulgarian Split Squat (front rack)
20 x 3 @ 47.5/35kg

rest

2a. For time:
row 5km

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 Clean with RIGHT foot forward, Jerk with LEFT foot forwards, for the first rep. Then Split Clean LEFT foot forward, Split Jerk RIGHT foot forward for the second.

This will help increase symmetry from left to right leg strength and also serve as a good stimulus to the CNS (Central Nervous System)

1

Split Clean + Split Jerk

rest

2

For time:
run 1.2km
50 HR push ups
run 800m
40 DB thrusters @ 40/30kg
run 400m
30 Clean + Jerk @ 40/30kg

Notes:

• HR = Hand Release.
• C&J in 2 are Squat + Split in the Jerk.

1a. Bench Press
warm up – 40% x 5, 50% x 5, 60% x 3
working  - 70% x 3, 80% x 3, 90% x 3+
1b. 1 + 1/4 BS – 2 x 5 @ heavy. Rest 90 sec between sets
1c. 5 x ME strict pull ups. Rest 90 sec between sets

rest

2a. 5 rounds:
50 double unders
10 Hang Power Snatch @ 40/30kg

Notes:

• I would like you guy’s to focus on a slower cycle rate and a good pull under the bar in the catch with the HPS in 2a. No prison rules (muscle snatches / dirty backyard CrossFit comp technique) please.

Secondly – I have been thinking about potentially programming additional Skill and/or comp specific work that you guy’s could work on, in an additional session per day if you want. Team work (2 or 4 etc) (in the open sessions). Things like HSPU’s and Muscle Up as you would have noticed by now I haven’t really been programming. Not that I don’t want to, but we just don’t have the wall space for HSPU’s really anymore for the entire classes etc etc. BUT – if I can get you guy’s coming in and doing thing’s like the above (or practicing them) later in the day or after the classes, then we can get the best of both worlds.

If you want to be like me and ruin ur shot at competing at the World Games 2 years in a row, basically due to the lack of addressing a single glaring weakness (HSPU’s), then by all means continue to not practice them haha – but I would like you guy’s to learn from my own personal mistakes and keep yourselves as well rounded as possible.

Today’s session:

1a. Deadlift
warm up – 40% x 5, 50% x 5, 60% x 3
working – 70% x 3, 80% x 3, 90% x 3+
1b. Seated BB strict press (behind neck)
12 x 3 @ 42.5/32.5kg
1c. EMOTM for 5min:
2-Position Clean + 1 Split Jerk @ 80% of 1rm

rest

2a. 3 rounds. rest 3min between
AMRAP in 5min:
30 DU’s
5 T2B
10 push ups
15 squat

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 (hang/floor) @ 80% of 1RM

rest 10min

2a. For time:
run 800m
50 OHS @ 40/30kg
run 800m

2b. 15 x 3 Reverse Hypers @ 60/40kg

Notes:

• Id like to see you guy’s snatching into the first OHS in 2a. Take your time, get set and make it count.

For those of you that are starting to, or have been doing positional pulls from varying heights, the blocks can also double for this purpose too. Each one can be pulled apart to varying heights for pulling work also.

We are Week 10 of program, Cycle 2 of Wendler.

Today’s session:

1a. BS
warm up – 40% x 5, 50% x 5, 60% x 3
working – 70% x 3, 80% x 3, 90% x 3+
1b. BB Bulgarian Split squat
20 x 3 @ 45/32.5kg (10 per leg)

rest 10min

2a. AMRAP in 15min:
15 DB PP @20/15kg
15 burpee-pull ups

Notes:

• If you don’t have pull ups, do 15 PP, 15 burpee, 15 ring rows.

WOD
3 Rounds for time
10 Ball slams
4 kb deadlift or 2 Rope climb to standing
1 Stair climb

Today’s session:

1a. Bench Press
warm up – 40% x 5, 50% x 5, 60% x 3
working  - 65% x 5, 75% x 5, 85% x 5+
1b. 1 + 1/4 BS – 3 x 5 @ heavy. Rest 90 sec between sets
1c. 5 x ME strict pull ups. Rest 90 sec between sets

rest

2a. For time:
50 burpee
1 rope ascend
40 burpee
2 rope ascend
30 burpee
3 rope ascend
20 burpee
4 rope ascend
10 burpee
5 rope ascend

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.

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
1c. EMOM for 5min:
3-Position clean (high hang/mid thigh/floor) + Jerk @ 77% of 1RM

rest 5min

2a. For time:
run 800m
30 pull ups
run 800m
30 thrusters @ 40/30kg
run 800m

2b. 15 x 3 Reverse Hypers @ 40/20kg (to be done after session in own time)

Our Body Mechanix swagger being repped in Afghanistan.
www.shop.bodymechanix.com.au 

Today’s session

1a. Press
warm up – 40% x 5, 50% x 5, 60% x 3
working – 65% x 5, 75% x 5, 85% x 5
1b. EMOM for 10min
2-Position Snatch (hang/floor) @ 77% of 1RM

rest 10min

2a. 21-15-9
burpee
T2B
2b. 15 x 3 Reverse Hypers @40/20kg

Notes:

• (2b) is to be done after the session in your own time.

Sorry I wasn’t around this morning. Hope you all had a good session anyways.

Today’s session

1a. BS
warm up – 40% x 5, 50% x 5, 60% x 3
working – 65% x 5, 75% x 5, 85%x 5
1b. BB Bulgarian Split Squat (front rack)
10 x 3 @ 40/30kg

rest

2a. For total time:
row 2km
-rest 1:1
row 1km

Will keep you guy’s posted later on the status. TBA for the mom. All are welcome 2 rock up if we get it happening.

Today’s session:

1a. Power jerk + Split Jerk – max for the day.

rest

2a. “Bull”
2 rounds for time:
200 Double Unders
50 OHS @ 60/40kg
50 Pull ups
Run 1.6km

Andy in this clip is one of the CFHQ Cert staff that I’ve had the pleasure of meeting on multiple occasions. Very cool dude. Even cooler clip.

Today’s session:

1a. Bench press – Deloading
40% x 5 x 2, 505 x 5 x 2, 60% x 5 x 2
1b. 1 + 1/4 BS – 3 x 5 @ heavy
1c. 5 x ME strict pull ups. Rest 90sec between sets

rest.

2a. 4 rounds. Rest 2min between each:
run 600m (all out efforts)
2b. 15 x 3 Reverse hypers @ 40/20kg.

Notes:

• 2b is to be done in your own time after the session.

Like A Boss.

The rest of the Ozzies are killing it too after event 1+2!. Australia’s best CF’ers CAN swim/bike/run and the whole world know’s it now.

It’s rest day here @ Camp CFBM. Open session from 4 til 6:30pm only this afternoon.

Get some recovery and see you all tomorrow. If you get a chance check out the CF Games FB page and site for pics and updates about the crew.

You guy’s have been great of late and I couldn’t be happier with the progress and consistency. For us to have even been able to pull off the last 8 weeks of the program has been an positive attribute to all of your dedication. Without the consistency you have been applying we wouldn’t be where we are with it. Good shit!.

Kisses and cuddles. Coach Jase.xoxox (that a bit better? haha)

Today’s session is pretty dense guy’s. Get in get the shoulders and hips loose.

1a. DL – deloading.
40% x 5 x 2, 50% x 5 x 2, 60% x 5 x 2
1b. Seated BB SP (behind neck) – 15 x 3 @20/15kg
1c. EMOM for 10min:
2-Position Clean + Jerk (hang/floor) @ 75% of Max.

rest 10min

2a. AMRAP in 10min:
10 burpee
10 pull up
10 pistols

Notes:

• *EMOM – Every Min On the Min.
• Pistols are alternating legs.

Today’s session:

1a. Press – deloading.
40% x 5 x 2, 50% x 5 x 2, 60% x 5 x 2
1b. EMOM for 10min:
2-Position Snatch (hang/floor) @ 75% of Max.

rest 10min

2a. 4 rounds:
run 400m
row 400m

2b. 15 x 3 Reverse Hypers. Rest 90 sec between sets.

Notes:

• 2-position Snatch are to be done TNG (Tap ‘n’ Go).
• 2b is to be done in your own time after the session.

I want to take this time today at the beginning of the week to cover a few thing’s for the next 4 weeks. First of all – Warm up’s:
For the next 4 week’s I am no longer covering these in the classes. Most of you have been here for long enough now, that you know what to warm up and how, for each different exercise (with a few exceptions). Now I say this not meaning that I DONT want you to be warming up. I mean the complete opposite. We now just will have a heap of work to try and get done on a daily basis in 1 HOUR. So therefore if we’re dicking around doing simple things like warming up for the first 10 – 15min of each class, it is going to take away for the intended purposes and volume of the sessions to come in the next 4 weeks. Limiting your progress and what we can cover at the end of the day.

So – to try and get the best of both worlds here. I am going to be a little more pro-active in the mornings myself (hopefully EVERYDAY) and have the gym accessible from 5:30 – 5:45am each morning. So those of you that are dedicated enough, you can get in early and get mobile BEFORE 6am. So by the time the class is ready to kick off, everyone is warm and good to go. Allowing us to get through everything more smoothly.

If I can make myself get up earlier for all of you each day, then I’d like to see you guy’s taking advantage and get in a little earlier to get warm. Cool?. No more turning up late to sessions for the next 4 weeks. For you are just going to be slowing the group down. Any person that is late within this next 4 week period – 3 burpee’s per minute late – FOR THE ENTIRE CLASS. Yeah – I said it.

New movements:
Some exercises you are going to see for the next 4 weeks will be Snatch and C+J in their entirety, 1+1/4 Squats (Both FS and BS), Snatch and clean pulls from varying heights. Again – most of this will be adding a ‘c’ to the 1a/1b/1c. So more work to do in the same time period.

Todays session:

1a. BS – deloading.
40% x 5 x 2, 50% x 5 x 2, 60% x 5 x 2
1b. BB Bulgarian Split squat (front rack)

rest 10min

2a. (Complements to Outlaw for the below workout)
15min cap. For total distance
20 sec all out row.
40 sec active recovery.

New guy’s G* tank.

Skill (to pay the bills)
– Get Ups

WOD
4 Rounds for time
– Run 100m
– 10 Dumbbell burpee dead-lifts

Cool down with ‘goal setting’ discussion

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% x 5, 60% x 3
Working – 75% x 5, 85% x 3, 95% x 1+
1b. 5 x sets ME strict pull ups

rest 10min

2a. ‘Squat Izabel’
For time:
30 Snatch @ 60/40kg

Notes:

• Scale the load accordingly for ’2a’.

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.

Todays ’2a’ is technique focused. Keep the load light and focus on proficient movement

1a. Deadlift
warm up – 40% x 5, 50% x 5, 60% x 3
working – 75% x 5, 85% x 3, 95% x 1+
1b. SGPP – heavy single.

Rest 10min

2a. 100 reps
Single arm KB Snatch

Notes:
• KB Snatches are to be done from the hang. Focus on bottom position like a Swing for 2day.

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. 10min cap. *In each min:
- 1st 30 seconds – 5 Power Clean @ 65/42.5kg
- 2nd 30 seconds – 5 Hang Power Clean @ 65/42.5kg

rest 10min

2a. For time:
run 2.4km

Notes:

• * the same burpee penalty applies from last week for the PC’s in 1b. These are 5/2.5kg’s heavier than last week also.

Today’s session:

1a. BS
warm up – 40% x 5, 50% x 5, 60% x 3
working – 75% x 5, 85% x 3, 95% x 1+
1b. Bulgarian Split Squat
20 x 3 @ 40/30kg

rest 10min

2a. 4 rounds. Rest 3min between.
AMRAP in 3min:
20 cal row
20 box jump

Notes:

• The box jumps in 2a are to be at ‘games standard‘. Meaning coming to hips extension on top of the box before jumping off. A little technique we picked up during training a few months ago was to approach the box jumps with the reverse mentality. Meaning instead of resting on the ground and bounding off the box fast, reverse it – rest at the top, the bound straight back up from the ground fast. We found that doing it with this technique, allows you to adjust to the standard of the box jump better and keep a more consistent and fluent cycle rate. Give it a crack.

Rest 10min

2a. For time:
run 400m
3 Bear Complex @ 80/50kg
run 800m
6 Bear Complex @ 70/45kg
run 1.2km
9 Bear Complex @ 60/40kg

Team BodyM tee’s and Tanks – I’ll be taking orders and sizes for the exclusive members tee’s now crew. If I can get everyone’s cash and sizes that are keen by Friday next week, I’ll get them under way. Hopefully have them in time for the next few up and coming Affiliate games days.

Todays session:

1a. Bench Press
Warm up – 40% x 5, 50% x 5, 60% x 3
Working – 70% x 3, 80% x 3, 90% x 3+
1b. 5 x sets ME strict pull ups

rest 10min

2a. AMRAP in 15min (in pairs)
10 Close grip bench press @ 60/35kg
10 Power Clean @ 60/40kg

Notes:

• Focus on continuous movement in 2a. Elbow’s tight to the body down and explosive reps on the way up throughout the workout. If need be rack the bar and/or drop the PC’s to maintain the above. The emphasis of this is fluency and explosiveness.

“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 believe…that there is no cant, wont or impossible…they remind us…that it’s ok to believe.

Impossible Is Nothing.”

Rest day @ Camp BODYM.

Ok so here’s an absolutely Kick-Arse and delicious recipe for some Post-training glycogen repletion, you will definitely feel awesome and recover effectively quickly with this bad-boy. So I’m no Andy with authoring an hilarious story with the recipe so I’ll just do what I can here lol.
- There is a few ways to go about the recipe depending on what you want and what you have which I’ll have a crack at explaining. Normally I just use the right side of my brain and go by feel here and try things with what I think might taste good.

Ingredients: these are just my estimations gang because I just generally throw stuff together and see what works.
-1 Large sweet potato aka ‘Yams’
-Cinnamon (season to taste) – I absolutely saturate my yams (sweet potato)
-1 Tbl spoon olive oil
-1 Tbl spoon Butter
-Chilli flakes (optional) – But really essential, use for general awesomeness
-Cracked pepper (optional)
-Light sprinkle Sea Salt (optional) – I think it’s pretty essential though, brings the flavour out more in my experience

Prep time:

5 minutes

Cooking instructions:

Strong and Awesome option:

Time varies depending on cut of wedges. Making Maccas style fries, like 25 minutes.. Big arse wedges will take 40-60 minutes… My oven is almost a slow cooker right now so you just gotta check out its progress…
- PreHeat at 225 Degrees.
- if you can, lightly baste the baking paper with some butter/oils
- Cut Yams at desired size and place on baking paper
- heat butter and mix with olive oil
- saturate with cinnamon and other seasonings like a BOSS!
- mix the butter/oil mix around with the Yams for some good marination
- (optional) If your me put even more Cinnamon!
- Dump in oven
- check out till all yams are nice, moist and juicy
- Enjoy

2nd Option less calorie dense:
- If you have a steamer, steam the sweet potato till tender
- Sprinkle with cinnamon
- Consume

3rd option:
Steam then simply follow option 1. Obviously less cook time required.
Easy, done and dusted hope you love it like cake. Great clean way to enjoy a treat J

Today’s session

1a. Deadlift
Warm up – 40% x 5, 50% x 5, 60% x 3
Working – 70% x 3, 80% x 3, 90% x 3+
1b. SGPP – heavy single

Rest 10min

2a. 10 x1min on, 1min off row intervals*

Notes

• guys min row 280 – 310m
• girls min row 250 – 280m
•* 400m run penalty per interval that you fall short of the target.

DENZIL THE PISS PIRATE!

“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 from within oneself, exposed not when you’re strong and confident, but when you’re at you’re weakest and most vulnerable. It is a smile despite pain, a laugh amidst the tears. Its a will and determination that persists no matter how heavily the odds are stacked against you. It doesn’t always come in the form of victory, it prevails even in defeat. I have lived to see my ideal of true strength and a new benchmark has been set for its possibilities and limits that will shape my life immeasurably. For now when I encounter an obstacle I no longer possess the illusion of its weight, I see it only for the pebble it is, for I have witnessed mountains moved”.

For those of you who did not know – in February of this year my mother lost her battle with cancer. I watched her endure more pain than any person should ever have to go through – with a smile on her face every step of the way and a unyielding will to survive. Even in the face of certain death, she never ceased to stop trying. Laying in bed getting weaker by the day, but using tuna cans to do weights. Barely being able to stand, but getting up and walking around a table for a workout session before she would run out of breathe and need to lay back down. This is true determination and the definition of strength. I will forever be indebted for her strength that has been passed on to me and I hope this strength and determination I can pass onto all of those around me.

We step inside the gym everyday, leaving everything we are on the mats. When you think about wanting to give up, or that things are just too hard – remember that your body runs on an impulse, it does whatever the mind tells it to. Strong mind. Strong Body. You can be stronger than you could ever imagine. You just have to want it bad enough.

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. 10min cap. *In each min:
- 1st 30 seconds – 5 Power Clean @ 60/40kg
- 2nd 30 seconds – 5 Hang Power Clean @ 60/40kg

rest 10min

2a. For time:
run 200m
21 burpee
run 400m
15 burpee
run 600m
9 burpee

Notes:

•  *if you do not complete any set of PC’s or HPC’s within the 30 second timeframe – 10 burpee penalty per incompletion. Accumulate and do at the end of the workout. Your recovery is the time remaining on the clock in the 30 second block after the 5 reps are completed

CF Parramatta is having a comp in September (pairs) we’ll be sponsoring this event also. Got a small list of names of peeps so far that are competing. Throw your names on the board in your pairs or if you’d like to team up with someone. Be good to get a solid crew down for this and hopefully I can get all the new Team BodyM tee’s done by then too.

Todays session:

1a. BS
warm up – 40% x 5, 50% x 5, 60% x 3
working – 70% x 3, 80% x 3, 90% x 3+
1b. Bulgarian Split Squat
20 x 3 @ 40/30kg

rest 10min

2a. 4 rounds. Rest 90 sec between each.
5 OHS @ Max load UB*
row 350m

Notes:

• * 2a’s OHS’s can be taken from the rack to help you better manage heavier weights. If do drop/miss any set there is a 10 burpee penalty per miss to do at the end of the 4 rounds. Try and have a incremental increase in the weight in each set.

If any of you guy’s would like to train over the weekend (this arvo or 2moro) shoot me a msg and I’ll let you know what time I’ll be here and/or can open up.

Today’s session:

1a. Front Squat – Heavy double. 3 missed attempts only.
1b. Hang Snatch – 8 x 4 @ max load UB.

rest 10min

2a. Opt # 1

“Pyramid Double Helen”

For time:
run 1.2k
63 swing @ 24/16kg
36 pull ups
run 800m
42 swing
24 pull ups
run 400m
21 swing
12 pull ups

Opt # 2

“Pyramid Double Fran”

For time:
42-30-18
thruster @40/30kg
pull up

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

2a. For time:
3 Clean + Jerk @ 70/45kg
run 800m
6 Clean + Jerk
run 600m
9 Clean + Jerk
run 400m

Notes:

• 2a: Clean is through a squat. Jerks are to be done with a split and under full control (if ability and skill level allows). Power Jerk or PP if not. Olympic Lift like an Olympic Lifter!. Not a CrossFitter. Slow the movement down, get yourselves into good positions, move fluently and aggressively with the BB.

There are a few Affiliate comps on the horizon. CFNQ is having a 4 person team one on the 19th of August. CF Plus here on the coast is having one in September. I’d like to see the crew training up and giving either of them a crack. Affiliate comps days are good ways to keep your motivation up with training (giving you something to train for), also great ways to meet other athletes from all around the place. When I did my first comp it was no more than a handful of people turning up. Fast forward to now, we came from the CFA comp last weekend and there was just shy of 250 competitors. Pretty amazing to see.

CFNQ’s team rego’s will fill fast. We have a list of names on the board so far – from the names that are on the board I will make a selection for the Advanced team today. Once I do that you guy’s will need to pay ASAP. Rego is $160 per team ($40 a head).  Following that the other teams can be all guys or all girls.

Todays session:

1a. Deadlift
warm up – 50% x 5, 60% x 5, 70% x 3
working – 75% x 5, 80% x 5, 85% x 5
1b. SGPP – heavy single

rest 10min

2a. AMRAP in 20min
run 400m
20 DL @40/30kg
15 Hang Power Clean @40/30kg
10 Thrusters @40/30kg

Gents
• A black on black FFS tee
• Grey ‘pull over’ style black ops hoodie
• The CFBM members only tee’s

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 5, 85% x 5
1b. Hang MS – 5 x 3 @ 40/30kg
1c. Snatch Balance – heavy single.

rest 10min

2a. 3 rounds. rest 90 sec between each.
run 400m
30 swing @ 24/16kg

warm up
run 800m
hip/glute mobility

1a. BS
warm up – 50% x 5, 60% x 5, 70% x 3
working – 75% x 5, 80% x 5, 85% x 5
1b. Bulgarian Split Squat – 20 x 3 @ 40/30kg

rest 10min

2a. 2 rounds
run 800m
25 ring dip

The purpose of sponsoring events for Body Mechanix is a community based initiative. Over time building it up, any surplus cashflow created from apparel will be invested into purchasing quality equipment that we can then have on hand and utilize for future events. I think it would be pretty cool not having to out source anything other than venue hire fee’s when organizing comps. Don’t u?.

Tomorrow we commence week 5, cycle 2 of the Wendler program. In ur apps please add 2.5kg’s to ur upper body lift totals and 5kg’s to the lower body lift totals. Use the new percentages that calculates for the next 4 weeks.
The complementary/strength transfer exercises that will be introduced to the weekly program will be as follows (in varying loads, reps and sets weekly)

Monday – Bulgarian Split Squat.
Tuesday – Hang MS + S Balances.
Wednesday – SGPP.
Thursday – mobility.
Friday – ME Strict Pull ups.
Saturday – Snatch + C&J variants.

It is not on the site yet (my bad) but remember the new timetable commences this coming week also.

See below.

Below is a pic of the front and back of the new exclusive CFBM members tee design. Post thought 2 comments

Today’s session:

1a. FS – heavy double.
1b. Hang Snatch – 8 x 4 @ max load unbroken (+2.5kg from last week)

Rest 10min

AMRAP in 10min
8 DL @ 80/50kg
16 burpee
32 DU’s

Remember CF Kids this arv so there is no training in the gym between 4pm and 5pm. Comp tomorrow up at newcastle @ CF Attitude. We’ll be sponsoring the event and it’s set to be a big day. Think there has been the best part of 250 athlete rego’s. If you are around/free and want to come and support some of the crew head on up. Hit me up for the address if you need it.
8:30am class sat the 16th will be as normal.

today’s session:

warm up
run 1.2km

1a. Bench press. Deloading.
40% x 5 x 2, 50% x 5 x 2, 60% x 5 x 2
1b. 5 x ME strict pull ups. Rest 90 secs between sets.

rest 10min

2a. 5 rounds. Rest 90 seconds between each.
run 200m
8 Thrusters @ 50/35kg

rest 5min

3 rounds:
run 400m
8 Thrusters @ 50/35kg

Notes:

• 2a – both parts are to be done for total time inclusive of the recovery time. Each time you finish around in the first 5 rounds, add 90seconds to the continuously rolling clock. Same thing applies when you finish the 5th rounds and you start the 5min recovery.

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). Do you like the colours?. What you think about a purple one too maybe?. Post thoughts to comments.

Remember guy’s the new timetable I posted on FB yesterday commences NEXT week.

Todays session:

warm up.
run 1.2km

1a. Deadlift. Deloading:
40% x 5, 50% x 5, 60% x 5
1b. SGPP – max for the day

rest 10min

2a. 4 rounds:
run 600m
7 Power Clean @ 70/45kg
14 T2B

Notes:

• I’d like to see a hold at the top for a ’2 count’ on the SGPP. If that means doing it on the final lift for a ‘max’ less than a previous, then so be it. Strick form throughout on these today.
• Scale back the T2B to KTE’s or knee raises if need be.