Thursday, September 25, 2008

Saturday 27th September 2008 - The Warehouse

Time: 8am

Warmup
3 rounds of 2 rep continuous KB sequence
25 ball slams @ 10kg

Circuit
- Teams of 2
- 2 minutes at each station (swap after 1 minute)
- 1 minute to change stations

1. Virtual shovelling / 5 x two hand KB clean & press
2. Tyre flips / 5 x burpees
3. Pullups / 15 x squats
4. Heavy KB swings / feet higher than hands static ring hold
[5. Rope pulls / 15 x pushups]

5 rounds, 2min rest between rounds









Wednesday, September 24, 2008

Wednesday 24th September 2008 - Jacobs Ladder

10 Ladders anyhow (maximum of 3 'free of load' ladders)

Post each ladder complete:
15 x burpies +
10 x snatches (each arm) +
10 x single arm rack squats (each side)

FOR TIME

Tuesday, September 23, 2008

Saturday 18th October 2008 - 8am to 10am
South Perth foreshore
FREE!!!


We know we are on to a good thing here and we want to invite you along to get a taste!

For nearly 2 years we have been experimenting with our twice a week training sessions incorporating a wide variety of concepts, modalities and tools. What we have learned is that fitness is free (or at least cheap!), better with other like-minded individuals and above all else fitness should be FUN!

Like most people, what we look for in our fitness programs is efficiency and efficacy. In other words we want results fast! We truly believe that our group sessions deliver big impact changes in fitness, strength and confidence because they are kept interesting in the constantly varied fashion; there are a huge number of posts on this site with comments attached that bear this out - all easily accessible to anyone online!

We love talking, dissecting and analysing movement patterns that instruct the path of our fitness journey, we are open to sharing with anyone and everyone that is interested; to date Sweating Blood has been somewhat personal and self-contained to our group but we want to take the concept more openly to the people because we know how good this is!

Seriously, no strings attached, just come along!!

Here's what we're going to do: we will bring a whole load of equipment down to the South Perth foreshore, we're talking kettlebells, ropes, sandbags, sleds, parallettes, slosh pipes, sledge hammers, chains, tyres, medicine balls and we're gonna be there for 2 hours playing around and working hard.

Here's what you're going to do: COME DOWN FOR SOME FUN!!

We want you to come on down to say hi! If you want to try out any of the gear, even better! If you want to join in the workout, even better again!!

For those that don't know, Jason (of Ultimate Crossfit Perth fame) and Stef do 1-on-1 coaching, group coaching, eat & breathe kettlebells and are highly skilled athletes in their own rights. The boys will be available to shoot the breeze, organise more personalised coaching or set you up with some bells of your own. Myself (Paul) and Rod (Blue, Zerch...) will of course also be on hand to dish out the punishment*!

This will be educational! You will never think the same way about fitness again!!

So put the date in your calendar, tell your friends and BE THERE, this is going to be huge!

Seriously, we're not selling anything, we just love what we do twice a week and we are on a mission to educate people that fitness can be fun and doesn't have to involve expensive, gimmicky, mechanical devices.

Get into the comments and tell us you are coming along or ask questions, don't be shy! We're excited to be doing this and you should be too!


*we may sound like a bunch of lunatics but we're actually friendly guys with regular jobs and a sense of humour. Except for Stef.

Monday, September 22, 2008

Wednesday 8th October 2008 - The Octavian Boot Camp

Where: DNA Tower

Time: 5:00PM

Equipment: Heavy Sandbag, KB (20, 24), Rings

8x Sandbag Front Squat Push Press @ Heavy bag +
8x KB Swing +
8x Ring Pull-up +
8x Burpee
1 x DNA tower
8 rounds
Then
Run down to Synergy Parkland and back finishing at the top of DNA tower

Notes:

Damon Strength training - Singapore

Monday
Rest

Tuesday
Row 2000M
Then:
1x Squat Clean + 2x Jerk @ 60kg
One every 30s for Five minutes
Then:
3x3 Back Squat @ 80-90% 1RM (1 RM 140kg)
Rest 2-3 minutes between sets
Then:
4x15 Back Squat @ 40-50% 1RM
Rest 1-2 minutes between sets
Then:
20s of Back Squat @ 40-50% 1RM (Max reps in allotted time)
3 sets (Rest 20s in between sets)
Then:
5 minute Active Recovery Row
Then:
8x Pull-up +
8x Push-up +
8x Atomic Sit-up +
8x Box Jump +
8x Dip +
8x KTE +
8x DB Push Press +
30m Bear Crawl +
30m Farmer Carry
3 sets, 1 minute rest between

Wednesday
10 x OHS with BB +
10 x pull up +
10 x ring dips +
10 x Hanging Leg raises +
10 x KB swings with 24kg DB
3 rounds
Then:
Full snatches – 3 x 5 @50kg
Clean and Jerk – 3 x 5 @70kg
OHS – 3 x 5 @ 50kg
Then:
Dead lifts x 3 @140kg
Pull ups x 5
5 Rounds

Thursday
8x Tabata Row @ >100m pace per interval
Then:
Deadlift @ 115% BW +
Pull-up +
Push-up
12-11-10-9-8-7-6-5-4-3-2-1 reps of each
Then:
8x Tabata Row (do as fast as the legs will allow)
Then:
Cool Down (for real)

Friday
Crossfit Grace: 30 Clean and Jerk for time @ 70kg
Then
Dip ladder 1-6-1
2 rounds
Then
Cardio Coach Vol 5

Saturday

3x Dip/ 3 x DB thrusters
Every 30 seconds for max rounds

Sunday
Astanga Yoga primary series

The Caribbean Journey - Rod

A 4 hour flight from New York in a fairly empty 757 to St Thomas in the US Virgin Islands where there was a quick introduction there to the humidity of the rainy season in the Caribbean.

From there on a 28 seat LIAT Dash 7 that had seen better days, via Anguilla to Antigua. LIAT has "free" seating which means that you have to move fast if you want a window seat.

At Antigua there was a bunch of passengers in the terminal as the weather had closed in down the island chain and flights couldn't leave Antigua for the south. The airport there is designated "international" but the word needs to have a Caribbean definition put to it. It's kind of small when there are just a few Dash 7s worth of passengers caught up there.

Left Antigua an hour late so was late into St Lucia. From the airport at Castries the drive to Soufriere in the south of the island took over an hour.

2 days in St Lucia were spent in Soufriere Village around the Pitons and local bus rides to Castries, Vieux Fort and the Sulphur Springs, billed as "The World's only drive-in Volcano". Then an early morning flight to Dominica. Simple immigration and customs at Dominica and no requirement for a visa fee payment for Australian passport holders.

Then a ride through the centre of the island from Melville Hall airport on the northeast of the island to the capital, Roseau, in the south west. About 1½ hours to do the 40 or so kms on the steep, narrow roads through the mountains.

A great thing about both St Lucia and Dominica was that the water was quite safe to drink out of the taps.

Dominica is not as tourist oriented as St Lucia. As the pitch says:
"Burn some energy in the land of waterfalls. Largely rural, uncrowded and unspoiled, Dominica touts itself as a 'non-tourist destination' for divers, hikers and naturalists - partly because it trades the lazy white-sand beaches so predominant elsewhere in the Caribbean for verdant peaks, killer hikes and breathtaking underwater scenery."
In Roseau tour operator Peter introduced me to my hike guide, Alvin, and he suggested doing the most challenging of the hikes first - the Boiling Lake trail.

We agreed on a 06:30 pickup at the hotel for the next morning for the drive out to Laudat Village to collect Alvin. Even at 06:30 it was starting to get quite steamy in Roseau but as it was the rainy season, wet from humid and steamy still beat wet from rain.

A 30 minute drive from Roseau got us to Laudat Village and then another 15 minutes to Titou Gorge and the start of the hike to Boiling Lake. As it's not the tourist season it was just me and Alvin. First 45 minutes was uphill through the rain forest on a wide path but quite slippery underfoot. At that point we entered the Morne Trois Pitons national park and the path then headed down into a valley and the Breakfast River. That was the first of many river crossings during the hikes. There's no support to hold onto to cross the rivers, just a number of slippery stones sticking out of the water at odd intervals.

From the Breakfast River it was uphill again for nearly an hour where a lookout marked the half way point on the outward walk to the Boiling Lake. From there the path became more challenging with a steep descent into the "Valley of Desolation". It was that part of the return that was going to be the hardest for me. We crossed the valley which is crisscrossed by hot streams, bubbling pools, rising steam and sulphur. That was followed by a final ascent up to the Boiling Lake itself. There are no facilities there at all. Not even a tree for shade. Stand in the open with one or two rocks to sit on to enjoy the spectacle. Stayed there nearly half an hour to recover and enjoy the spot and prepare for the return.

The return was cruel. Crossing the Valley from the Lake wasn't too bad but climbing out of the Valley was a killer. After about 5 hours of hiking, sweating in the heat and humidity, climbing the steep and at times unstable path out of the Valley was one of the hardest things I've done recently. At some stages I was barely able to take 10 upward steps without stopping for a rest. With about 2 hours of walking still to do to get to Titou Gorge my legs started cramping up. Eventually made it to the Viewpoint and then started the downhill track to Breakfast River. I really longed for a small sector of level ground on the track instead of always up or down hill but I doubt that even 1% of the track could be classified as level.

When I got back to the hotel and into my room and the muscles started to relax the cramping started in earnest. I think every muscle in both legs and both feet took it in turns to cramp. I tried to lie still on the bed but that didn't help much. Spasms of pain kept shooting through the muscles and I lay on the bed cursing. Took about 2 hours before I could get off the bed and bend over to take off my socks.

For the 2nd day's hike I was talked out of Victoria Falls. I was told that there were a number of river crossings which required walking through the river and I didn't like the idea of having feet sloshing around in wet boots for hours. So that hike was changed to Middleham Falls (Dominica's tallest at 275 feet), Freshwater Lake and Trafalgar Falls.

Middleham Falls hike was about an hour each way A bit of climbing and descending but nothing like Boiling Lake. Freshwater Lake was a hike around the lake but there was such a lot of mist and swirling clouds that I wouldn't have seen anything so that was shortened and we set off to Trafalgar Falls which was another short hike. It rained on the hike to Trafalgar.

Day 3 hike (Sunday) was the 2nd best - the cross island hike. Started at Freshwater Lake in the middle of the island and walked to Rosalie village on the east coast. It was mainly a downhill hike along a narrow but very overgrown path as a result of few tourists tramping it during the rainy season. Having a guide was essential on that hike as the overgrown path was very narrow in many places (down to 10 cms or so), perched between the upward and downward mountain cliffs. There were often hidden "holes" in the path so Alvin would stop and point out where I had to take care over placing my feet. The track was also sometimes almost invisible through the undergrowth.

The hike went okay for the 1st half hour then the rain started. Quickly put on my raincoat and continued to stumble down the path which soon turned into a stream. My decision to abandon the Victoria Falls hike to prevent wet feet sloshing around in wet boots was made pointless in an instant as the narrow track turned into a small stream. The rain continued for over half an hour. Luckily the raincoat kept the upper body and backpack dry (apart from the sweat from the humidity) but everything else was soaked. After the rain stopped we still had nearly 2 hours of hiking along the mountain track to get to the village of Grand Fonds after which the walk continued down a country road and ended at the village of Rosalie. Rain came again on a few occasions after that 30 minute downpour but it wasn't as ferocious - just enough to make sure I stayed wet. By the time the hike was over my knees were pretty sore. Every downward step for 4 hours putting all the weight of the body on them, in addition to whatever work they had to do to compensate for the slipping and sliding over the stony path, made sure of that.

Monday was a disappointment. I had arranged to be picked up at 10:00 to do the Layou River hike which, with Boiling Lake, was one that I had wanted to do from the programme. When driver Peter arrived he was without guide Alvin and the story that Alvin had been told that rain inland meant that the Layou was likely to flood and that a hike there would be dangerous. So, Peter asked, what did I want to do? Without much knowledge of Dominica and with no guide I was at a loss. I had previously agreed to cut the hiking to 4 days and replace the 5th day with a tour of the island. Peter suggested doing the island tour then but as it had got to 11:00 I wasn't keen as it would have meant lots of rushing so the day was canned by me. I took the opportunity to catch a local bus at the market behind the hotel to the south of the island - Soufriere and Scott's Head.

Day 4 hike was almost a non event. Way up in the north of the island in the Morne Diablotin National Park. First hike was to Syndicate Falls. Got there along a track that started amongst coffee plantations and vegetable gardens high in the hills. Not a long hike but very tricky river crossings. Had to do them on hands and knees to avoid slipping into the river. Not too elegant but managed to stay largely dry. Then further into the park and along a nature trail which was really just a walk - not at all strenuous like the other hikes.

For Day 5 I'd agreed to convert the hike to an island tour. My knee was beginning to feel the effect of taking so much strain so I wasn't too sorry but feel a bit deprived for missing out on at least one more good hike.

Driver Peter arrived at 09:30 and we set off up the west coast in his bus, across the Layou River and through Salisbury Village to Portsmouth. I think the distance is about 40 kms but will have to check my map. It took nearly 1½ hours to get there. Very scenic road.

At Portsmouth we stopped at Indian River where local guides row you for a short way up the river, proudly pointing out the sector of the river where "Pirates of the Caribbean" was filmed.

From Portsmouth, which stands on Prince Rupert (of the Rhine) Bay we went to the far side of the bay to the Cabrits to walk through the ruins of Fort Shirley and that was an interesting walk. Then a drive across the north of the island to the very scenic northeast coastline and down past Melville Hall airport and into the "Carib Territory" - an area of 5 villages where some of the original Carib inhabitants still live.

Next morning Peter arrived in his bus at 04:30 for the 1½ hour ride to Melville Hall to catch the 06:50 flight to Antigua. A Dash 8 as this plane was going right through to San Juan.

Nevertheless, when we got to Antigua we were all asked to leave the plane and go through the terminal to go through security again and then reboard. Just what LIAT thought could have occurred between going through security at Melville Hall and landing in Antigua I haven't worked out. Then it was on to Tortola in the British Virgin Islands where we were asked to disembark and go through the terminal and .... security - followed by immediate reboarding and on to San Juan. Got to San Juan about 10:10 and waited there until my plane to Chicago left at 15:00. Got to Chicago just in time to connect to Los Angeles and had a couple of hours there before getting onto Qantas for the 14 hour flight to Sydney.

Arrived in Sydney about 07:30 local time then a 737 to Perth. I'd left the Garraway Hotel in Roseau at 04:30 their time (16:30 Perth time) on Thursday and got back to the house just after 14:00 on Saturday - over 45 hours in transit.

Saturday, September 20, 2008

Wednesday, September 17, 2008

Saturday 20th September 2008 - The Warehouse

Blue's second welcome back and home coming - Anthony's Special...

8am start!


Warm up – 5 – 10mins

10 x Half TGU each side (varied) +
10 x HSPU +
10 x KB Snatch each side +
10 x Deck squat +
10 x ring superman
X3 FOR TIME

Then:
10x Pull-up +
20x KB Swing @ 53# +
30x Box Jump @ 24” +
40x Push-up +
50x Atomic Sit-up +
60x Burpee +
10x Pull-up
Then: Cool Down with Slosh Pipe













Tuesday, September 16, 2008

Wednesday 17th September 2008 - Kings Park

Time: 5pm
Location: grassed area top of Cliff St
Equipment: sandbags, kettlebells

Warmup
5 flying burpees
10 pushups
15 squats
3 Rounds

The Zerch is Back in Town!!
Sandbag Relay:
Player 1 - run 50m with sandbag, 5 cleans, run back with sandbag in Zercher hold
Player 2 - static hold (overhead sb, heavy kb, plank etc)
10 Rounds

Get Get Down!
Team [T]GU rotation (sb, kb) until everyone has done 25 (static hold while waiting)

Friday, September 12, 2008

Saturday 13th September 2008 - The Warehouse

Time: 8am

Active Warmup
5 – 10mins

One
40 x body squats
4 x muscle ups
30 x body squats
6 x muscle ups
20 x body squats
8 x muscle ups
10 x body squats
10 x muscle ups

Rest 3-5mins

Two
40 x KB snatches
4 x man makers
30 x KB snatches
6 x man makers
20 x KB snatches
8 x man makers
10 x KB snatches
10 x man makers

Three
Tabata row 3min
Rest 3min
3 Rounds

Snaps:







Tuesday, September 9, 2008

Wednesday 10th September 2008 - Jacobs Ladder

Time: 5pm
Equipment: 2 x 12kg KB, 2 x 16kg KB, 2 x 20kg KB

Warmup
5 x KB snatch, overhead walk up Cliff St
10 x KB pushup
15 x KB clean, racked walk down Cliff St

Swings & Ladders
50 x KB swing
1 x JL 1st landing
40 x KB swing
1 x JL 2nd landing
30 x KB swing
1 x JL 3rd landing
20 x KB swing
1 x JL 4th landing
10 x KB swing
1 x JL to the bottom
30 x 2 KB clean

Rest, repeat once

Monday, September 8, 2008

06.09.08 - PAINSTORM at the WAREHOUSE




Clean & Jerk @ BW (78kg) +

3 x muscle ups +

15 x wall ball with 10kg ball +

15 KB swing at 24kg

MAX ROUNDS IN 30MINS



I managed to accomplish 10 rounds in that time, but let me tell you,very taxing, the accumilation of repetitions took its toll, the jerk aspect of the clean and jerks became very heavy, very quick, but i kept managing to keep it up there, muscle ups were not too bad at all. All in all a great program, and challenging!



Good work Jason and Storm!

Wednesday, September 3, 2008

On Stupidity...

Another great article on T-Nation that is worth a read. The first point really is the most important thing to consider, it is from here that all else will manifest.

The number of people I know who train to be bodybuilders or figure competitors (I don't know if there is a difference...) is incredibly small but the number of people I know and see doing bodybuilding 'workouts' is unfortunately large. The synaptic connection doesn't get made either by those designing the programs or those doing the routines... fitness miseducation is alarmingly rife!

It won't be a surprise to anyone that the type of training we do comes most broadly under the wonderful Crossfit acronym of GPP (general physical preparedness). While I can only speak for myself, the training we do is, by design, not specific to any particular persuit of athletic achievement but to be ready for 'anything' and to increase overall 'fitness' (as that term fits most closely with the Crossfit definition).

That isn't to say we don't take an interest in more detailed training analysis or specific principles, Gym Jones is one amazing resource that takes GPP to the next level but there are plenty more (some in the links sidebar on the right).

We also spend quantities of time discussing and persuing related topics like the mind-body connection (see Damon's and Stef's personal blogs on the subject) and the influence of spirit, will, knowledge, responsibility and respect on all aspects of life including how you train.

Taking a generalist approach doesn't mean having a slap-dash attitude to training either. We each spend countless hours mapping personal pathways to improvement and have often espoused the benefits of setting specific goals, measuring progress often and reassessing.

We don't sell anything here. We are on a journey of knowing by doing and dropping breadcrumbs along the way. There is no end game, the means is enough to drive us forward so you better jump on board or get out of the way!

Tuesday, September 2, 2008

Wednesday 3rd September 2008 - Jacobs Ladder

Time: 5pm
Equipment: 2 x 12kg KB, 2 x 16kg KB, 2 x 20kg KB

Warmup
Tabata squats x 4 (rest at bottom of squat)
Run backwards up Cliff St
Team pushup ladder 1-6 (rest at top of pushup)
Carioca down Cliff St

Clean Fiend
Team single arm KB clean ladder 1-6 (rest in rack position)
Half ladder
4 rounds (swap arm each round)

Man-makers 30/30 x 4
Half ladder

Two hand cleans 30/30 x 4
Half ladder

Cool down with jog & stretch up + down Cliff St