Monthly Archives: July 2016

How do I scale thee?

Congrats Coach Tracey on the win at  Taurus NZ Nationals!!

Congrats Coach Tracey on the win at Taurus NZ Nationals!!

Work/time = Power = Fitness
In other words do more work in less time.
But work = force x distance.
I know the distance isn't a problem, given the amazing range of motion and standard of movement everyone demonstrates on the daily...
However, force is sometimes, another matter.
If speed becomes the only concern, sometimes the load on the bar is lighter than it could be, in order to go fast.
Generally, fast movement is what we're after, with excellent form of course.   But scaling the crap out of the workout, just so that you can go fast doesn't always help...
Force = mass x acceleration
If we decrease the mass too much, then all the acceleration in the world wont give us the force we need, to do the work we need.
Sure, it can be tough to figure out the right weight every time, every day is a new challenge, different exercises, rep schemes and time domains.  Don't despair, all it takes is some practice.  And don't forget, you have plenty of help/advice/gentle goading from your coaches :)
Hey, I get it, math is boring.
Power however, is exciting.
Especially when it = more fitness...
Split Squat
3-5 x 8 e/leg
Rope Climb
5 sets x 1-3 repsB.
30 Walking Lunges
30 Russian Swings
30 Situps
AMRAP in 10mins

C. Optional Finisher
Banded Face Pulls
2-3 x 30
Rack Walks
2-3 x 50m
Alternate exercises

3 Deadlifts + 2 Hang Power Clean + 1 Front Squat
- build to a heavy set.B.
5 Power Cleans (DB)
10 DB Row
20 Single Skips
AMRAP in 8mins
1. 6 Pushpress
2. 10 Burpees
3. 14 Wallballs
Alt EM x 18B.
1. 4 Deadball Shoulders
2. 10 Slamballs
3. 16/12 cal Row
Alt EM x 18
5 x 5
5 x 6-12B.
800m Run
100m Farmers Walk
50m Sled Drag
Power Snatch
- build to a heavy 1.1.1
Kipping Pullup tech
Supinated Bent Row
5 x 8-10B.
Slam Fran
Bulgarian Split Squat
3 x 8 e/leg
Legless Rope Climb
3-5 sets x 1-2 repsB.
30 OH Walking Lunges
30 Pushups
30 OH Situps
30 KB Swings 32/24kg
AMRAP in 10minsC.Optional Finisher
Banded Face Pulls
2-3 x 30
Rack Walks
2-3 x 50m
Alternate exercises
Paused Hang Clean
5 x 2 @ 70%B.
2 Power Cleans 70/45kg
2 Lateral Burpee Bar Jumps
AMRAP in 2mins
REST 2mins
4 Power Cleans 60/40kg
4 Lateral Burpee Bar Jumps
AMRAP in 4mins
1. 2 Push jerks building
2. 2 x 3 Strict CTB Pullups
3. 14 Pistols
Alt EM x 18B.
1. 6 Pushjerks @ 60%
2. 10 TTB
3. 15 Wallballs
Alt EM x 18
5 x 5
Strict Ring Dips
5 x 6-12B.
100 Double Unders
20 DB Snatch
3 sets
3 x 1.1.1 @ 80%
Bar Muscle Up
3-5 x 1-5B.
Thrusters 42.5/30kg

Outliers and averages

The 2016 Reebok CrossFit Games is finishing up today.  Once again, the sport has reached new levels, with individual athletes tackling 14 events over 5 days. And every time you think the organisers may have gone too far, a few athletes step up and make it look like child’s play….. I remember watching the 2009…
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[caption id="attachment_6801" align="alignnone" width="960"] Nick is showing some great overhead mobility here![/caption] Around the time that I started down the physical fitness road that led me to CrossFit NZ, I was living in Canada, working as a hardwood floor layer from 7am-7pm.  I also had a 30mins cycle commute to start off the day (in…
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A long road..

[caption id="attachment_6795" align="alignnone" width="600"] Amazing work from Harriet at the Invitational on the weekend![/caption] I don't think the Rambo theme song was talking about better fitness, optimal health and high performance, but either way, it is a long one. There are many things that have to go right along the way, and many things you…
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Pinching pennies on Paleo..

When I'm speaking at gyms about nutrition, I often hear that it's expensive to eat more real food. I get it, despite not having kids myself, I was one once, and I feel terrible for how hard my parents had to work to keep my bottomless stomach full.... But expense is also an excuse often…
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