Monthly Archives: June 2015

Don’t let the cold snap, snap YOU


Last week we got a little taste of the winter.  Hard to beat those beautiful clear, crisp days, but we have to pay for them first with icy, bitter mornings.

Remember, because of our goal to provide as much quality coaching as possible in the training session, our warmup often consists of drills and skills that are a couple of steps along the continuum already.  You MUST be warm first, and have started to move your body through it's full range of motion BEFORE you join the class.  If you try and short cut that step, you will not benefit long term..  Come and catch the end of the brief if late, and then go make friends with the airbike and a lunge flow.

Here it is again, if you're rusty.......

Then of course you should be hitting that CrossOver Symmetry system as well, especially prior to a day like today with overhead work and a high stability demand on your shoulders. I know it gets well used, as we seem to have a lot of bands snapping (I hope it's due to well use.....), but we have replacements on the way, and here's a reminder of the routine again for those who are new to it, or need a refresher.


3 Snatch Deadlift + 2 Hang Power Snatch + 1 Power snatch

EM x 12


10 Push Presses (barbell)


10 Situps

AMRAP 7 minutes



EM x 12

Min 1-2-3 at 60%

Min 4-5-6 at 70%

Min 7-8-9 at 80-85%

Min 10-11-12 @ 75-80%


15 GTOH 60/40kg

5 rounds of Cindy (5 pull, 10 push, 15 squat)


10min cap

Paleo on pennies…

Last week we talked about the rise of Pseudo Paleo, and how all the sugars from non sugar cane sources can fool people into thinking that their gluten free treats are one step removed from broccoli….. The other thing about Paleo treats is they are expensive!  So perhaps you can use the damage being to…
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Hard work is a constant

The road to better fitness, optimal health and elite performance is a long one. There are many things that have to go right along the way, and many things you must do in order to ensure the best possible progress. Turning up, consistently is a good start. Listening to and learning from the coaches helps.…
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Athlete Profile – Emily Clark

Today we're talking to Emily, who just got her first strict pullup last week!  She is aiming towards a 100kg deadlift now.  She's super dedicated, and we love how she's always game to try something new, and to always try a little bit harder than yesterday.. What is your favourite 'treat', food or otherwise? Baking…
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Pseudo Paleo…?

Did you know that there are about 50 different ways to label sugar on foods? And because ingredients must be listed in order of greatest quantity, savvy manufacturers are able to 'dilute' the amount of sugar there appears to be in a product by splitting it into 3-4 different types of sugar and listing them…
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PR Week is coming…

[caption id="attachment_6103" align="alignnone" width="600"] Gerald representing 09 on the John Lennon wall in Berlin![/caption] We’re nearing the end of our current training cycle. For those of you training in the FITNESS stream, the main lifts have been programmed at least 6 times – Back + Front Squat, Hang Power Clean + Snatch, Press and Pullups,…
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PR every week…

We're into week 9 of our current training cycle.  In the Fitness programming, we have been prescribing a little more weight each week on the barbell lifts. That means we should see your name on the PR board, up to 4 x a month!! So what if it's for the same lift and only 1…
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Athlete Profile – Celine Rufener

What is your favourite 'treat'? Oh my this is hard… I have the sweetest tooth ever so almost anything sweet will do but if I had to choose just one, I would pick Swiss chocolate! How long have you been a member at Reebok CrossFit 09? It’s going to be 5 months next week:) How…
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Low kicks… defense….

When I was a teenager, I practiced Kung Fu for many years. And I thought I was really good! We practiced tons of different strikes, including many jumping, spinning, turning, twisting, superhigh kicks. Unfortunately, all those flashy movements meant I was rubbish at actually fighting........  I didn't have the basics down pat, as I spent…
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Constantly varied businesses……

One of the interesting things about the rapid growth of CrossFit is the growth of all the businesses that CrossFitters like to shop at. Our very own Kaz and Pure Delish is one of the very first examples. Then you have equipment companies like Industrial Athletic, paleo meals from Feed Me, and real food from…
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