Rifles need oil…


Kicking Monday off with a guest post from physio/coach Fred!  (Editors note; I have no idea who he's talking about in his initial examples.... 😉

Even the most Badass Assault Rifles need oil!

This one is for all the weapons out there.  Thats right I'm talking to you.  The guy who just came back from Carson.  The girl who just came 3rd at NZ Oly lifting Nationals at her first attempt.  The mums who are just back into it after having kids recently.  The runners who are building strength and improving mobility to aid their running.  The CrossFit couple with the beard and the funny accent.  The injured warriors who turn up week in week out despite having a limited repetoire of exercises they are able to do.  The str........well you get my drift.  We are all weapons who do amazing things every day.  Something that we can take for granted because we are doing it day in day out.

We all know the reason we can do this is because we train regularly, eat well, sleep well, lift heavy stuff and get out of breath a lot.  Simple formula right?  But I think there is one thing missing (there has to be really, otherwise the article would end here....).  To my mind we don't look after ourselves enough.  I'm talking about regular maintenance through mobility and soft tissue work.

The majority of people I see come to me with injuries.  We get to a stage where training can starts then bid our farewells until I see you again when you get injured-and we have the same chat about how you find it difficult to get better because you are getting injured all the time.

Moving joints through full range of motion at high intensity with big weights puts the body under stress.  Part of looking after it is recovery through mobility and maintenance work.  REGULAR maintenance work-not just when injured.  This has to be part of our weekly menu of health and requires a real change in mindset.

Now imagine Utopia.  You don't have an injury but want to keep it that way.  We find out where mobility/stability work ons are.  You work on them.  You get regular soft tissue work-not because you're injured but because you're an assault grade piece of weaponry and need to be oiled.  Suddenly movement gets easier, you are getting stronger and hitting those big Oly lifts.

We have made a decision to be part of this community that is CrossFit because we want to look after ourselves-be it because we want to make it to Carson, we want to last 80 minutes on the rugby field or just want to be able to run araound after our kids or grandchildren.  We support our training with fuels, rest and community.  Time to make maintenance part of that support system, not just something that lets us get back on the gym floor!


5x 5, building, reset each rep
Strict Chinups
5 x 5 (band as needed)20cal Airbike/Row
20 Slamballs
20 Ring Rows
20 Russian Swings
4 x 8-12 reps
Rope Climb
6 Rounds for max reps of:
1 minute Row for Calories
1 minute of Burpees
1 minute of 5m Shuttles
1 minute Rest
2 Hang Power Clean + 2 Power Clean
5 setsManmakers
AMRAP in 6mins
Every minute, starting at 1:00 perform 6 Reverse Lunges
10 DB Romanian Deads
10 DB Front Squats
10 DB Rows (alternating)
5 rounds, resting 30s between exercisesConditioning
10 DB Snatch
15 Wallballs
20 Situps
Rest 2mins
3 rounds
5 x 8 building600/500m Row
400m Run
200m Farmers Walk
100m Backwards Run
50m Sled Drag


E. 3 Deadlifts, reset
O. 1 Weighted Pullup
Alternate EM x 1620 Power Clean 60/40kg
20 Strict Pullups
20 Deadlifts 100/70kg
Strict Ring Dips
4 x 8-12 reps
Rope Climb
4 x 1-2 leglessAFTERBURN
“The Ghost”
6 Rounds for max reps of:
1 minute Row for Calories
1 minute of Burpees
1 minute of Double Unders
1 minute Rest
3 x 1.1.1, @ 75-85%Then,
Hang Power Snatch
3x 3 building
Strict HSPUs
3 x 3-6reps

Power Snatch 60/40kg

Front Squat
4 x 3,
Single Arm DB Row
4 x 8-105 Front Squats 60/40kg
9 Box Jump Overs 60/50cm
11 KB Swings 32/24kg
Rest 1min
4 rounds
6,4,2,1 reps, building7 Power Clean
7 Thrusters
7 Bar Burpees
7 rounds 42.5/30kg

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