CrossFit BodyM

OUR NEW SITE IS UP!!

PLEASE SAVE AND VISIT THE NEW URL BELOW

WWW.BODYMECHANIX.COM.AU

THANK YOU EVERYONE OUT THERE FOR THE CONTINUED SUPPORT

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
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

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 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.

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 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.

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 the way.

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.

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 / timetable / L1 and L2 classes, it would probably make sense. Let me know your thoughts.

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.