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Saturday 25 May

May 25, 2013 | Leave comment | Read More

Strength:

Weighted push up 4 x 3 rep

W.O.D.

  • 80 Thruster (40/25)

Must be continuous reps, every time you put the bar down, run 100m.

Friday 24 May

May 24, 2013 | Leave comment | Read More

sandra-pb-jerk New PB jerk for Sandra yesterday. 52.5kg, awesome!

Strength:

Snatch

  • 3 reps on the minute
  • 70-80% 1rm
  • 8 minutes

W.O.D.

  • Sumo deadlift high pull (40/25)
  • Push press

10 to 1 reps

Thursday 23 May

May 23, 2013 | 1 Comment | Read More

shaun-5x5-at-200kg Big lifts from Shaun yesterday, 5 sets of 5 at 200kg

Strength:

Jerk 3, 2, 1, 1.

W.O.D.

  • 10 Pull up
  • 10 Renegade row (20/15)
  • 12 Box jump
  • 6 rounds

Wednesday 22 May

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Event 6 of the South California Regional last weekend. The Australasian Regionals are on this weekend in Wollongong, south of Sydney. We will be doing some of the workouts at CFB over this weekend, if you’re keen to join in let me know.

Strength:

Deadlift 5 x 5 rep

W.O.D.

  • 50 Wall ball
  • 100 Double under
  • 15 Muscle up

Tuesday 21 May

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mark-g-110-5-x-5 Lots of big improvements on 5 x 5 back squat from just 5 days ago. Scoring the average across all 5 sets seems to be gaining some acceptance…

Strength:

Clean & Jerk

  • 3 reps on the minute
  • 70-80% 1rm
  • 10 minutes

W.O.D.

  • Row 1000

For time.

Monday 20 May

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jack-at-zealous Jack pictured getting ready to compete at Zealous CF comp on the weekend. Not sure of his placing but saw him get 4th in his heat for the second workout. Was a well run comp, congrats to the Zealous crew.

Richie competed in the Auckland Champs Weightlifting comp on Saturday, finished second with a 92kg Snatch and 115kg Clean and Jerk, congrats Richie!!

Strength:

Back squat 5 x 5 rep

W.O.D.

  • 8 Burpee
  • 1 set max rep knee to elbow
  • Score = total K2E
  • Hang on the bar as long as you want, as soon as feet touch ground the set is finished.

8 minutes, as many rounds as possible

Saturday 18 May

May 18, 2013 | 1 Comment | Read More

jo-meditating Jo looking very focused…or taking a nap?

Strength:

Overhead squat 4 x 5 rep

W.O.D.

  • 10 Pull up
  • 8 Kettle bell swing (24/16)
  • 10 Push up

10 minutes, as many rounds as possible.

Friday 17 May

May 17, 2013 | Comments Off | Read More

Today’s WoD is from the 2010 Midwestern Sectional competition in the US, fastest time there was 3.53.

W.O.D.

‘Air Force’

  • 20 Thruster (42.5/30)
  • 20 Sumo deadlift high pull
  • 20 Shoulder to overhead
  • 20 Overhead squat
  • 20 Front squat

Perform 4 Burpees at the start of each minute before moving onto barbell exercises.

Compare to: 25/05/2012

Thursday 16 May

May 16, 2013 | Comments Off | Read More

mark-g-no-hands-back-squat Bit of an unorthodox arm position from Mark G doing back squats yesterday. Finished with a good set of 5 reps at 120kg.

Gymnastics:

  • Ring holds
  • L sit
  • Handstands

W.O.D.

  • Run 400
  • 12 Chest to bar pull up
  • 12 Toe to bar

3 rounds

Wednesday 15 May

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alana-65kg-jerk 5kg PB for Alana yesterday. Repeated the same weight a few more times and improved technique with each one.

Strength:

Back squat 5 x 5 rep

W.O.D.

  • 25 Double under
  • 12 Dumbbell push press (20/150

8 minutes, as many rounds as possible

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Testimonials

Katie Noble
I started working with Paul in January 2009 and while I have tried almost all types of exercise before, gyms, aerobic classes, yoga and team sport. This is the most fun I have ever had exercising. You never really know what to expect each class to bring, except that you will be worked hard and truly feel like your body has been pushed, but within your limits. Besides the fun, I feel significantly stronger and a lot healthier. In addition, I have managed to lose a good amount of weight. Paul has also been great in helping me with my diet and nutrition and overall I just feel better and more on to it.
Katie Noble