CrossFit BodyM

Regionals weekend here we come!. The gym will be closed Thursday through til Sunday this week sorry guy’s with 2 exceptions. Dan has been kind enough to offer coming in to open up for a ‘Open session’ on Friday morning. 6am til 7am strictly. Also on Friday the ONLY other operating class will be the CF Kids program in the afternoon 4pm til 5pm. We’ll be back in full swing for the Monday 6am class. I will do my best to give you all some updates on here as the weekend progresses.

We will have the blog subscription link up on the site shortly today. It will be just over to the right -> sitting above the shop link. You won’t miss it. Crew please subscribe to the blog so you can get the daily email’s with the percentages you will need to be working from in each session daily commencing next week. Today session below:

Warm up.

3 sets.

Run 200m

10 Push up

15 Squat

20 Sit up

1a. Bench press 1 – 1 – 1

1b. BB Bend over row

15 x 1, 12 x 1, 10 x 1 @ max load maintaining strict form

rest 10min

2a. 4 rounds for total reps

45 sec ME Power Clean @ 70/50kg

45 sec rest

45 sec ME Burpee’s

45 sec rest

Notes:

• For the BB Bent over rows, by strict for I mean no ‘heaving’ the bar up. Keep the kegs locked tight (with obvious slight bend in the knee) and isolate the working muscles to the lats and mid upper back.

Question Of the Day:
If we were to have a 2nd facility somewhere here on the coast, where do you think it should be?..
Post thoughts to comments

Warm up
3 sets.
15 Push Press Bneck @ 20/15kg
10 T2B

1a. Deadlift 1 – 1 – 1
1b. Strict Press 1 – 1 – 1

Rest 10min

2a. 5 x 3 Hang MS @ 40/30kg
2b. 3 rounds. Rest 1:1.
Run 400m
8 Power Snatch @ 60/40kg

Notes:
- ok so I’m glad the below now makes sense to most of you. Good talk haha (yes I’m being sarcastic).

1RM testing this week monday – Wednesday for Back Squat, Deadlift, Press and Bench Press.

The gym will be closed Thursday through til Sunday due to the regionals. We will try and cram in the 4 above movement assessments Mon-Wed. If you miss the opportunity to do your 1RM’s, the below equation can help you figure out a ‘assumed’ Max, for any given lifts number that you put into it. It is as follows:

Weight x Reps x .0333 + Weight = Estimated 1RM.

That will suffice until such a time that you can go for some max’s. Following figuring out your numbers, the program will begin week after next with you working from a % that is from 90% of your max.

Warm up

3 sets

Run 400m

20 Spiderman Lunge

1a. Back Squat 1 – 1 – 1 – 1 – 1

1b. 20 x 3 sets BB Lunge @ 60/40

rest 10min

2. For Time:

100 Pull ups

Notes:

• The emphasis of today’s session is on the BS and the Lunges. If you are time poor just do 50 pull ups. If you cannot kip I would prefer to see you grind through small rep sets of strict chins, or pull ups, over poorly executed kipping technique.

Beautiful Sunday Rest Day. Gym will be open a little later this arvo when I get back from putting my deposit on my bangin new Doberman pup in Sydney. If anyone is keen 4 a sesh. Will post what time shortly.

Running into next week, I will be making some adjustments to the program, the need for you guy’s (that are interested in following it correctly) to know the percentages of your max lifts, will be a necessity. Specifically – Deadlift, Back Squat, Strict Press and Bench Press. I think some peeps will have already caught onto where this is going – Wendler 5/3/1 strength program (with some additional complementary movements and some dynamic lifting work). We will be doing a 4 week block that recycles 3 times over (12 week total program), with varient’s throughout.

Next week instead of falling into our 3-3-3-3-3 week, as per the current program, we are going to do 1RM assessments Mon/Tues/Wed. The gym will be closed Thursday through til Sunday due to the regionals. So we will try and cram in the 4 above movement assessments Mon-Wed. If you miss the opportunity to do your 1RM’s, the below equation can help you figure out a ‘assumed’ Max, for any given lifts number that you put into it. it is as follows

Weight x Reps x .0333 + Weight = Estimated 1RM.

That will suffice until such a time that you can go for some max’s. Following figuring out your numbers, the program will begin week after next with you working from a % that is from 90% of your max. Hope that makes sense. More info shortly. just digest this for now.

Okie dokie – Sneak Saturday sesh. It’s dirty. But sometimes you have to be broken down, to be built back up.

Running into next week, I will be making some adjustments to the program, the need for you guy’s (that are interested in following it correctly) to know the percentages of your max lifts, will be a necessity. Specifically – Deadlift, Back Squat, Strict Press and Bench Press. I think some peeps will have already caught onto where this is going – Wendler 5/3/1 strength program (with some additional complementary movements and some dynamic lifting work). We will be doing a 4 week block that recycles 3 times over (12 week total program), with varient’s throughout.

Next week instead of falling into our 3-3-3-3-3 week, as per the current program, we are going to do 1RM assessments Mon/Tues/Wed. The gym will be closed Thursday through til Sunday due to the regionals. So we will try and cram in the 4 above movement assessments Mon-Wed. If you miss the opportunity to do your 1RM’s, the below equation can help you figure out a ‘assumed’ Max, for any given lifts number that you put into it. it is as follows

Weight x Reps x .0333 + Weight = Estimated 1RM.

That will suffice until such a time that you can go for some max’s. Following figuring out your numbers, the program will begin week after next with you working from a % that is from 90% of your max. Hope that makes sense. More info shortly. just digest this for now.

Warm up

Run 400m

1min/45sec/30sec bridge hold.

(2) 3 rounds

Run 1.4km

50 Burpee’s

30 Push Press @ 40/30kg

Notes:

• Take the time to watch the below video. If this doesn’t make you want to be something, give you goose bumps and do something with yourself – you are a loser…and shouldn’t be on this site.

PASSION

Ok, so I’ve almost had an epic fail straight out of the gate on my attempt to be more pro-active. My bad. Out @ breakfast. Will elaborate further on today’s post when I get back to the gym shortly. Read the notes!.

In the mean time. Session is as follows:

Warm up

5 sets. First 2 at broom
- 10 Muscle Snatch
- 10 OHS

(1a) Snatch skill work (20min)

Rest 10min

(2a) For total work:
Tabata BS @ 60/40
Rest 2min
*ME pull up
Rest 2min
Tabata FS @ 40/30
Rest 2min
ME pull up
Rest 2min
Tabata OHS @ 30/20
Rest 2min
ME pull ups

Notes:

- This is going to suck. Focus on a consistent amount of reps per interval in the tabata sets. BS – 10rep min. FS – 9rep min. OHS – 8rep min, per set. Try and fight the urge to rack the bar in the BS and OHS.
- *ME – Max Effort.

“Rest Day @ CFBM”

Ok, so I am going to attempt to be more proactive and consistent in my blog and workout posts on a daily basis. Of you guy’s that are members, how many of you regularly check your email on your phone?..and our site for that matter!?. I am going to set up a plugin where all you guys can subscribe to the site, then receiving a notification in your email whenever I post a blog. I want to try and get you all as informed about the sessions as much as possible before you even walk in the door. That way the focus can simply be on getting the job done when you are here. Another reason for this is so that you can figure out your weights, reps and percentages of your max’s that you will be working from on a given day. As most of you know we have just rolled into a new 6 week GS program, to complement this I am going to make some adjustments to the program, more specifically, the percentages of your max’s that you will work from on a daily and weekly basis. If you can take the time on a daily basis to work out, ahead of time, what weights you need to throw around when you are here at base, again, it is going to save a lot of time in the class. Opening up opportunity to implement more complementary exercises. For the betterment of your progress. I would like to see you all posting in the comments again too. Lets get some consistency back there and increase the daily interaction?. Let me know your thoughts.

Notes:

• If you have missed any strength work or conditioning sessions, come on in and use today to catch up if you are not intending on resting.
• ‘Open sessions’ today only.