Monthly Archives: October 2017

Always grateful


Something that REALLY means a lot to me, is our potential to coach people in more than just physical fitness.

Taking a moment to express gratitude for even simple little things, has been shown to significantly increase happiness and life satisfaction.

As it is our mission to increase the quality of people’s life, helping them improve their gratitude muscles is a no brainer.

I sporadically fill out a gratitude journal before bed, sometimes upon waking.   When I do, it’s always an incredibly satisfying thing to put on paper, sometimes, you realise you have already forgotten some of the great things that happened that day.   It is so easy to get caught up in the busy struggle of daily life and constantly focus on the next task while never looking back to appreciate what has happened.  This can apply to our achievements in the gym, as well as any aspect of life.  You’re not going to PR everyday (hopefully I haven’t burst anyone’s bubble!!).  Some weeks are tougher than others and sometimes it can seem like progress has halted completely. But plateaus are inevitable and roadblocks will always be encountered. It’s our mental approach to these moments that can help us to continue moving forward.

Just over a year ago, we made Mondays a chance to state in class, one quick thing you are grateful for from the weekend.  Whether it was a delicious dinner you had on Sunday night, that you got a sleep in, didn’t have to work, or had an awesome training session or adventure with your friend on Saturday morning. No need to try and impress 'The Joneses' with the awesome things that happened to you, in fact, small gratitudes are often the best.  But hey, if you got a promotion, went on an awesome holiday, or scored a date with that hottie you’ve been stalking on Facebook, then feel free to humble-brag!:)

Now, just like learning to snatch or do a handstand pushup, it was tough at first.

There was a little resistance here and there....

But that was just because gratitude muscles can be as weak as your hamstrings or lats, and like skeletal muscles, we can make them stronger.

And in time, it gets easier…….

And then enjoyable……

And then you’ll want to do more of it….

A year after making this a weekly gym practice, I still love hearing from everyone the little and big things that make them realise that Mondays are pretty darn awesome.



Labour Day'
8 Burpees (8 hour day)
10 Pushpress 20/15kg (October)
18 Russian Swings 24/16kg
40min AMRAP, in teams of 3, 1 does a full round while 2 rest (1840, the first time an 8 hour day was recognised in NZ)





5 Front Squats EM x 7 @ RPE 7-8


12 OH Reverse Lunge 20/10kg

12 Lateral Plate Jump

12 Slamballs

4 rounds


3 min Hollow hold


3 Back Squats EM x 7 @ RPE 7-8


10 Box Jumps, 60/50cm

10 Pistols

10 UNBROKEN Conventional Kip CTB Pull-ups

4 rounds for time (+10 burpees for breaking on CTB)


3 mins L-sit




1. 5 Deadlifts, building

2. 10/6 Ring Dips/Pushups

3. 150m Run

4. Rest

Alt EM x 20


10 Deadlifts @ 70% of A.

50 Dubs or Singles

AMRAP in 5mins





Split Squat

4 x 8/leg, heavy


Hanging Knee Raise (to tuck)

4 x 6



Front Squats 60/40kg

200m Farmers Walk after each set 2 x 24/16kg

Not for time


Back Rack Reverse Lunge

4 x 16, heavy


Skin the cats

4 x 3







Alt EM x 16


30m Bear Crawl

2 Wallwalks

15 Inverted Rows

2 Rope Climbs

4 rounds not for time





Deadlift + Hang Power Clean + Front Squat + STOH
Build to a heavy, technically sound set in 12mins

‘Zombies vs Humans’ style
800m Run
100 Double Unders or Singles
50 Russian swings 24/16kg
40 Wallballs 9/6kg
30 TTB or Situps
20 Burpees
10 Deadlift + Hang Power Clean + Front Squat + STOH 60/40kg
800m Run

*humans row first, zombies follow 2-5mins later, if zombie catches human, then it’s a 100m Bear Crawl penalty.  If human gets away, zombie gets to crawl…...

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