Monday 13 April


Next week we're kicking off Autumn Arsekicking.

12 weeks of structured lifting, skill practice, and benchmark metcons.

Hang on, isn't that what we always do.....?

Well yeah, but this time we're holding you a little more accountable.

1. A goal.  Time to update that off the cuff, random task you scribbled under your photo on the Community Board.  Replace it with something big, hairy and audacious (also known as a BHAG) and then get after it with both guns blazing.  We'll have a few ideas for suitable goals to chase and the coaches will help you decide on which one might be best for you.

2. Track your progress.  Either on our online app, a whiteboard photo, or just use a notebook, but keep a record somehow!  The Fitness programming will be following a simple linear progression, which basically means starting with a weight you can lift comfortably and adding a little weight each week, improving your technique and confidence as well as your strength.  There will also be plenty of accessory work for structural balance, midline strength and to provide enough training volume to promote fat burning and muscle gain.

Screen Shot 2015-04-12 at 6.32.38 pm

3. Skin in the game.  Pick someone at the gym to make a friendly bet with (they could hold $50 for you and you get the money back if goal is reached, or maybe a  'punishment' if not reached: wash their car, do burpees, shout breakfast after Saturday training, etc).

4. Weekly emails with tips, ideas and resources to keep you on track.  We want you heading into the cold, dark winter months with enthusiasm and lots of momentum!

No cost to enter, so we expect you ALL to get on board with this.  It doesn't matter if you want to go to the CrossFit Games, lose 5kg of body fat, or be able to get through the workday without feeling exhausted, goal setting, progress measurement, and friendly peer pressure will get you there.

We'll be testing various strength lifts and metcons next week to set some baselines to improve and goals to meet.  So you need to get in the gym THIS week, to make sure you are adjusted to regular training, that your strength levels are normalised, and you have sorted out any tight muscles or squeaky joints.


MONDAY Front Squat
8-8-6-6, add weight each set
Single Arm DB Press
8-8-6-6, add weight each setSDHP
Lateral Plate Jumps
DB Pushpress
1 minute at each station x 3 rounds
Front Squat
5-3-1-10, all heavy
Strict Ring Dips
4 x max repsDB Snatch 25/15kg
Box Jumps
1 minute at each station x 3 rounds
TUESDAY Deadlift
5 x 5, deadstart, building30 Russian Swings
20 Burpees
10 Strict Pullups
AMRAP in 7mins
5-3-1-1550 Double Unders
30 Burpees
10 Muscle Ups
AMRAP in 7mins
WEDNESDAY 2 Hang Power Snatch + 1 Power Snatch
Alternate with;
3-5 HSPU negatives10 DB Snatch
15 Box Jumps
20 Walking Lunges
30 Single Skips
AMRAP in 10mins
5 x 1.1.1 @ 75-85%1000m Row
1000m Run
THURSDAY Pushpress
5 x 5, building20 Wall Balls
20 cal Row
20 Slamballs
20 cal Bike
20 Hanging Knee Raises
200m Run
AMRAP 15mins
5 x 5, building21-15-9
Dbl KB Clean
Dbl KB Thrusters
100m Sled Drag
FRIDAY Hang Power Clean + 2 Power Cleans + 3 Front Squats9 Deadlifts
7 Hang Power Cleans
5 Front Squat
3 Wallwalks
AMRAP in 10mins
Squat Clean
5 x 1.1.1 @ 80-90%10-9-8-7-6-5-4-3-2-1
Hang Power Clean 60/40kg
Push Ups

No Comments Yet.

Leave a reply

Protected by WP Anti Spam