Sweating Blood

Sunday 15th March 2009 - The Cell

2009-03-12T16:45:00.001+09:00

Time: 7am

Back Squat
5-5-5 reps

“Helen”
3 rounds for time of:
Run 400m
24kg Kettlebell Swing, 21 reps
Pull Up, 12 reps

Saturday 14th March 2009 - The Cell

2009-03-12T16:33:00.001+09:00

Time: 7am

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Friday 13th March 2009 - The Cell

2009-03-12T16:29:00.002+09:00

Time: 6pm

Team selection / cash in
Fastest 500M row, winner chooses exercise for max time static hold.

Static hold options: dead hang on rope, dead hang on pullup bar, standing with barbell @ x 1.75 BW, hold in chin up position, handstand, static deadlift hold with 1.5 x BW, plank, L-sit on paralletes, slosh pipe hold

Teams decided based on static hold performance - i.e. 1st/last, 2nd/2nd last etc

Team relay (to be done in order)
Part 1 - Distance (only count distance if partner is locked out) for time
Row 2km / ring support
Air-dyne 2km / plank
Run 200m / 10 partner slap pushup / Run 200m
then immediately:
Part 2 - Reps (only count reps if partner is locked out) for time
200 sledge smash / 2x20kg kb rack (or KBs @ approximately 25% of BW)
50 Tyre flips / slosh pipe overhead hold
25 Man Makers / handstand or wall squat

Cheating penalised by +50m or +5reps! Stay sharp!

Iron and the Soul - Henry Rollins

2009-03-03T21:03:00.000+09:00

http://masculineheart.blogspot.com/2009/03/henry-rollins-iron-and-soul.html
It wasn’t until my late twenties that I learned that by working out I had given myself a great gift. I learned that nothing good comes without work and a certain amount of pain. When I finish a set that leaves me shaking, I know more about myself. When something gets bad, I know it can’t be as bad as that workout.

I used to fight the pain, but recently this became clear to me: pain is not my enemy; it is my call to greatness. But when dealing with the Iron, one must be careful to interpret the pain correctly. Most injuries involving the Iron come from ego. I once spent a few weeks lifting weight that my body wasn’t ready for and spent a few months not picking up anything heavier than a fork. Try to lift what you’re not prepared to and the Iron will teach you a little lesson in restraint and self-control.

I have never met a truly strong person who didn’t have self-respect. I think a lot of inwardly and outwardly directed contempt passes itself off as self-respect: the idea of raising yourself by stepping on someone’s shoulders instead of doing it yourself. When I see guys working out for cosmetic reasons, I see vanity exposing them in the worst way, as cartoon characters, billboards for imbalance and insecurity. Strength reveals itself through character. It is the difference between bouncers who get off strong-arming people and Mr. Pepperman.

Muscle mass does not always equal strength. Strength is kindness and sensitivity. Strength is understanding that your power is both physical and emotional. That it comes from the body and the mind. And the heart.
I prefer to work out alone. It enables me to concentrate on the lessons that the Iron has for me. Learning about what you’re made of is always time well spent, and I have found no better teacher. The Iron had taught me how to live.

Life is capable of driving you out of your mind. The way it all comes down these days, it’s some kind of miracle if you’re not insane. People have become separated from their bodies. They are no longer whole. I see them move from their offices to their cars and on to their suburban homes. They stress out constantly, they lose sleep, they eat badly. And they behave badly. Their egos run wild; they become motivated by that which will eventually give them a massive stroke. They need the Iron mind.

Through the years, I have combined meditation, action, and the Iron into a single strength. I believe that when the body is strong, the mind thinks strong thoughts. Time spent away from the Iron makes my mind degenerate. I wallow in a thick depression. My body shuts down my mind. The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it’s impossible to turn back.

The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.

Wednesday 4th February 2009 - The Cell

2009-02-04T14:52:00.003+09:00

we're on a wod trip at the moment - why mess with a good thing?

Time: 5pm

Warmup

Air-dyne
KB swings
TGU

WOD 04 Feb 2009
As many rounds as possible in 20 minutes of:
Run 400m
Hand Stand Push Up, 4 reps
32kg Kettlebell Swing, 8 reps

CrossFit Gymnastics Certification at The Cell

2009-01-28T12:41:00.004+09:00

If anyone is thinking about attending the gymnastics certification at The Cell in the middle of March and is concerned it's just for 'gymnasts', set your worries aside.

These certifications start at a beginner level and regardless of fitness or experience, teach attendees a wealth of useful information that can be put to use immediately in your training.
While gymnastics movements cover everything from pushups and pullups to parallettes to falling and flipping to hand stands to ring work (dips, muscle-up, static holds etc) and much more, the overall focus is on balance, coordination, agility, flexibility and power generation. Core control is necessary and every attendee will leave with a much greater general body awareness and greater understanding of controlling their body.

Check out the Gymnastics Certification section on the CrossFit Specialty Certs page for more information and get in touch with the guys at The Cell if you're keen. Just try and find someone who walked out of one of these sessions dissatisfied!

It's high-time Perth got some quality coaching and education opportunities available to the general public, I for one am excited to see the community flourish with knowledge!

Thursday 22nd January 2009 - The Cell

2009-01-22T14:28:00.001+09:00

Time: 5pm

Warmup
WOD 21 Jan 2009:
Back squat 5-5-5-5-5 reps

Metcon
WOD 22 Jan 2009:
5 rounds for time of:
1 1/4 x BW Deadlift, 10 reps
50cm Box Jumps, 25 reps

Saturday 17th January 2009 - The Cell

2009-01-16T14:38:00.004+09:00

Time: 0730

Warmup
Jog, air-dyne, handstand work, flips onto thick mat

Benchmark Setting
Complete each of the following movements for time, take as much rest between movements as necessary (with 3 or more people, 1 person at a time should be sufficient) and record results. Any movement can be re-attempted at the athlete's discretion immediately after completion. Be strict on form!

10 x pushup
10 x squat
10 x burpee
10 x man-maker (10kg DB)
10 x pullup
10 x tyre flip
10 x ball slam (10kg)
10 x ring dip
10 x box jump
10 x calories row

Then...
- Rope climb to pullup bar
- 1-arm pullup with band-assist
- deadlift with bands

14.01.09

2009-01-13T16:12:00.004+09:00

KB complex to warm up – choose your weight, and choose your mission – any 10 exercises, 10 reps each exercise

25 x tyre flips +
15 x pull ups +
25 x 45kg BB Thrusters +
15 pull ups +
500m row
X2 – FOR TIME

25 x sand bag get ups

"As Humanity has been dealt the card of knowledge; past, present and future, as a collective we have come to a point in our humble existance where we question our own purpose and the purpose of our fellow human being... The answer we seek lies embedded deep within our own history, deep within our existance now, the answers that some of us seek are perhaps closer than we anticipate, look deep within yourself to understand, what is it that makes you who you are? What, by definition does it mean to be human? Must we travel far and wide for this answer? Will the answer provide us with inner peace and freedom, a freedom which releases the shackles, the shackles attached to the pain which at times affects all aspects of our being... The answer we seek, the answer you seek, for some of us fortunate souls is directly infront of us.. The Answer is trustin the Zerch... Praise the Zerch's teachings and relish in its ultimate goodness, we thank you for your presence, we thank you for your gift of life, hail thee Zerch fro you are all that is to be known...

"Your my boy Blue"...

At long last...

2009-01-12T16:01:00.008+09:00

Well as Stef so eloquently put it, things have been a bit quieter around these parts recently. That's not to say the training, motivation or dedication have slipped, in fact, quite the opposite!

Several months ago a game-changing deal was struck between two gentlemen who share a vision of delivering unprecedented and until now, unattainable levels of elite fitness to the population of Western Australia.

The concept has been lovingly nurtured from it's initial inception through white-hot fire and bone-chilling cold to develop into what will become the premiere strength, conditioning, fitness and health training facility in the state:

As the logo suggests, The Cell is about real fitness - all aspects of fitness, not just the physical.

The Cell has been in the making for some time now, our very own Stef has teamed up with Jason (formerly of Ultimate CrossFit Perth) to create a team that is bigger than the sum of it's parts; they each bring a wealth of experience, knowledge and enthusiasm to the party that can't be beaten!

The Sweating Blood team has been working behind the scenes to assist this fantastic venture and as you will quickly see the philosophy is 100% unified. This is a path we have travelled down over the past several years to arrive at a juncture where we are able to take it to the people on a whole new level!

The Cell brings together methodologies adopted from CrossFit (it will continue to be Perth's only official CrossFit affiliate), Gym Jones, The Underground Strength Coach - Zach Even-Esh, Ross Enamait, The Diesel Crew and many others including plenty we have developed and documented right here on Sweating Blood!

Make no mistake, The Cell will kick ass and will not stand still for dawdlers to jump on board!

Enthusiasm at the new facility is bristling, members are flooding in with haste! We all know this is something special as it's grown so naturally through trial, sweat and no small amount of blood!

What does this mean for Sweating Blood you ask? Good question.

Sweating Blood will live on, it is intrinsically linked to The Cell, part of the ever-expanding fitness community we love. As it has done over it's short life to date, Sweating Blood will continue to evolve, we will continue to train together regularly and bring the pain with methods new & old!

We have plans to run some more open boot camps, building on the success of the last one where the energy levels were overwhelming; we have been fortunate to continue training with some of the wonderful people we first met that day! Look out for more to come!

And so it is with incredible pride, zeal and gratitude that I direct your attention to The Cell! Drink it in! If you want real fitness, continue on the journey with us as we take the next step!!

Yours in health, fitness and all things Sweating Blood,
Paul, Rod, Damon & Coach Stef.

Neglect is unnecessary / necessary...

2009-01-09T15:08:00.003+09:00

We are aware at Sweating Blood that we have not paid our fullest attention to document what it is we aim to achieve, we have been heavily involved in other important communial projects and have negelected documenting our progress over the past few months. These projects are justified by our commitmnet to expanding what we do and creating a space where we can flourish to a greater capacity and ensure continual positive growth. Our dedictaion remains more powerful than ever, our intensity is constantly increasing and our heart remains strong with what we know is true. Our training has been seperate at times, yet always in sync with where we are going. I speak strongly on behalf of all of us when i state that our commitment to SB is stronger than ever. careful thought in to our training is at it's highest peak, research in to greater methodoligies, more efficient pathways to attaining pure strength, raw power and balance in performance is at it's most intense it's ever been, and it can only grow from here.

Enough said for now, we are still here and still fighting strong...

SS

10.01.09 - Saturday at the Warehouse

2009-01-09T14:41:00.003+09:00

General preperation and warm up - 5mins

-Intensified warm up - For Time
Heavy swings x 10 +
Dips (ring or Bar) x 5
Tuck Jumps x 10
X3 FOR TIME

-Knee Jumps -
5 x 3 (no weight)
2 x 5 @ BB

-Work up to 1RM squat clean
Then:
5 x 1 @ 90% of 1RM
2 - 3mins rest between sets

-Work up to 1RM Split Jerks
Then:
5x2 @ 80% of 1RM
2 - 3mins rest between sets

Cash out - Max Pull ups - Either way must reach 50

Strength training program - Damon - January to April 2009

2009-01-03T22:28:00.003+09:00

New year always seems to bring a new phase of strength training for me and I have sought this year again to structure and intensify my training. I have a renewed energy in this new year to focus deeply on my strength training and incorporate a more structured approach to training.

The program is relatively simplistic, built on an EDT principle of not defining sets, but looking to maximize work load in every session (either through increasing total reps, weight or both) and building each week through 3 phases; accumulation, intensification and peaking. The rest/ recovery phase is also arbitrary and dependent on my at the moment capacity to recover.

Ive adapted and borrowed heavily from a program that was posted on t-nation and saw the potential to use in my own strength practice. Thanks also to Stef for once talking me down in volume in my original draft program.

Already completed the first squat day and already feeling the effects of the increase intensity and volume. WIll also incorporate a week off this type of training between phases.

Any questions, suggestions on this drop me an e-Mail or post a comment to this post. At the end of the program ill write up a summary and reflection of the efficacy of this program.

Sweat Blood

Damon

Day 1: Squat Day
Phase 1: Accumulation (4 weeks) Target rep range: 6 reps/set
Phase 2: Intensification (4 weeks) Target rep range: 3 reps/set
Warm-up: C2 Row for 2 min then split lunges for 30 sec 4 rounds
Movement 1: Back squat /Front Squat/OH squat (20 minutes) (note only one exercise per session)
Movement 2: Power Squat clean (15 minutes)
Movement 3: Full Snatch or BB Thrusters (10 minutes)

Phase 3: Peaking (2 weeks)Target rep range: 3/2/1 wave
Warm-up: C2 Row for 2 min then split lunges for 30 sec 4 rounds (10 minutes)
Movement 1: Back squat /Front Squat/OH squat (20 minutes) (note only one exercise per session)
Movement 2: Power Squat clean (15 minutes)
Movement 3: Full Snatch (10 minutes)

Day 2: Press Day
Phase 1: Accumulation (4 weeks) Target rep range: 6 reps/set
Phase 2: Intensification (4 weeks) Target rep range: 3 reps/set
Warm-up: 6 way barbell 10 minutes)
Movement 1: Military Press (20 minutes)
Movement 2: Incline DB press(15 minutes)
Movement 3: Ring/Hindu push up or dips (10 minutes)

Phase 3: Peaking (2 weeks)
Target rep range: 3/2/1 wave
Warm-up: 6 way barbell (10 minutes)
Movement 1: Incline DB Bench press (20 minutes)
Movement 2: Military Press (15 minutes)
Movement 3: Ring/Hindu Push Up or dips (10 minutes)

Day 3: Deadlift Day
Phase 1: Accumulation (4 weeks) Target rep range: 6 reps/set
Phase 2: Intensification (4 weeks) Target rep range: 3 reps/set
Warm-up: Kettlebell complex (10 minutes)
Movement 1: Deadlift (20 minutes)
Movement 2: Full clean and Jerk (15minutes)
Movement 3: Sumo Hi Pulls (10 minutes)

Phase 3: Peaking (2 weeks)
Target rep range: 3/2/1 wave
Warm-up: Box jumps, vertical jumps, jumps with a knee tuck, etc. (10 minutes)
Movement 1: Deadlift (20 minutes)
Movement 2: Full clean and Jerk (15 minutes)

Saturday 3rd January 2008 - The Warehouse

2009-01-02T17:22:00.003+09:00

Time: 8am

Warmup
Team slosh pipe hold - 30s each for 5mins

Thirty Thirty
30sec of work followed by 30sec of rest of the following:

ball slam
pushup
lunge (2x8kg KB)
2 rounds at each station before rotating, 30 rounds

Just for Fun
30 x KB swing
Run around the block
3 rounds

Tuesday 16th December 2008 - The Warehouse

2008-12-16T11:58:00.003+09:00

Time: 4:30pm

Warmup
Jog around block
KB power bombs

"Choose your own adventure"
Pick any two of the options

1. Squats / Pushups
5 x squat @ 60kg or 50% 1RM
10 x hindu pushup
7 Rounds

2. C&J / Pullups
5 x clean & jerk @ 60kg or 75% 1RM
10 x pullup
7 Rounds

3. Balls
50-40-30-20-10 reps of wall balls and ball slams

4. Walk of Life
Heavy KB farmer walk around the block, every stop incurs 5 squats & 5 pushups

Cool Down
Jog around block / stretching / hand stands

Saturday 20th December 2008

2008-12-16T08:54:00.008+09:00

Time: 8:00am (meet at Poplar Cottage Brookton Highway) for a 8:30AM start at venue to be determined. Including the trek should take about 2 to 2 1/2 hours all up.

Location:

http://www.poplarcottage.com.au/index.html

http://maps.google.com.au/maps?f=d&saddr=222+Brookton+Hwy,+Kelmscott,+WA,+6111&daddr=&hl=en&geocode=&mra=ls&sll=-25.335448,135.745076&sspn=35.39043,56.601563&ie=UTF8&ll=-32.132449,116.028242&spn=0.03278,0.055275&z=14

Equipment
2xSleds, 50kg of weight plates (2x20kg 2x 10kg), KBs (3x20kg, 2x16kg, 2x12kg)

KB Complex
10 x single arm swings
10 x goblet squats
10 x deck squats
10 x halo each direction
10 x clean & jerk each hand
10 x snatch each hand
10 x OH lunge each hand
10 x around the world each direction
10 x figure 8 each direction
10 x push ups on KB

Rest 3-5mins

Workout 1:

TM1: Sprint 30M with weighted sled turn around sprint 30M back then

Release harness (with TM2 to attach) then

TM1: With two kettlebells for the physically able (20kg Damon 16kg Paul, 12 kg Rod) and one KB (20kg) for the physically handicapped, clean the bells once and press them overhead two times. Lower to the floor and rest for a few seconds. Clean the bells once again and press them three times overhead. Rest. On the next "set," press them five times, then briefly rest again. Finally, clean the bells and press them 10 times.

On completion of the KB series then switch to T2 while T1 rests and prepares for next round

5 rounds for each team member for time

Workout 2

6km trek through the Roleystone bush

Workout 3

Mystery workout

Then:
1km walk to Araluen back to car then breakfast in Roleystone

Sunday 14th December 2008 - Cottesloe Beach

2008-12-10T11:36:00.003+09:00

Time: 8:00am

Warm up
Med ball rugby - 10mins

The Introduction - KB Complex
10 x single arm swings
10 x goblet squats
10 x deck squats
10 x halo each direction
10 x clean & jerk each hand
10 x snatch each hand
10 x OH lunge each hand
10 x around the world each direction
10 x figure 8 each direction
10 x push ups on KB

Rest 3-5mins

The Pain
Teams of 2 - RACE TIME

P1 sprints 200m whilst P2 executes hover to push up
Each person to complete 2 x 200m sprints
Team who completes this first wins

Rest 3-5mins

The Punishment
P1 piggie backs P2 - 50m, P2 then completes 10 burpies whilst P1 rests, then P1 piggie backs P2 back to starting point, THEN swap. This would equal 1 x round.
Each team must complete 2 x rounds FOR TIME - team who completes theis first wins

Rest 3-5mins

The Finisher
30sec / 30sec frog jumps - 4mins - AIM: 25 jumps min per 30sec block
2mins rest
2 Rounds

Saturday 13th December 2008 - The Warehouse

2008-12-10T11:31:00.004+09:00

A special session - the first of a killer week with Damon back on board!!

Time: 4:00pm

Warmup
Skip, pullup, squat until warm

Jaws Crusher!
Working in teams of two, there are five stations, athletes will alternate until the team completes all prescribed sets on a station before moving to the next - each prescription is to be completed by every athlete

1. 250m row (2)
2. 10 x box jumps (4)
3. 10 x burpees (4)
4. 10 x pullups (4)
5. 10 x man-makers (4)
6. 250m row (2)

First team finished gets to choose a punishment for the losing team of which all other teams will complete @ 75%

Workout looks like (where p1 and p2 are the two athletes in a team):
P1 rows 250m, p2 rows 250m, p1 rows 250m, p2 rows 250m; change stations, p1 10 box jumps, p2 10 box jumps, p1 10 box jumps etc until every athlete completes prescribed reps/sets above!

Cooldown
Dinner and good conversation!

Wednesday 10th December 2008 - The Warehouse

2008-12-10T11:27:00.003+09:00

Time: 5:30pm

Warmup
Move for 5mins

Deadlifts
Work up to 1RM DL
Work up to 1RM DL (blindfolded) - start @ 50% 1RM

10 x 3 @ 85% 1RM DL blindfolded

Finish it off
10 x flying burpees
10 x 2KB swings
4 rounds

Cool Down
Jog around block, general stretch & mobility

07.12.08

2008-12-05T14:06:00.003+09:00

Welcome back Paul...

Warehouse - 9am start

General warm up - 10mins

Squat clean and jerk @ 75% of BW x 3 +
Ring dips x 6 +
Pull-ups x 9 +
Inverted burpie x 12

MAX SETS IN 30MINS

Wednesday 19th November 2008 - The Warehouse

2008-11-14T20:25:00.003+09:00

Time: 0730

Warmup
2 hand KB continuous sequence
3 rounds

What Maketh the Man?
100 man-makers for time
Choose your weight and go to it.

Pulley for You
100 pullups for time

Cool Down
Jog around the block

Wednesday - 12.11.08

2008-11-12T10:03:00.005+09:00

"Zerch the Zercher..."

Warm up – general preperation

inverted burpie x 20 +
pull up x 20 +
'martial arts' roll - push up x 20 +
KB snatches x 20 total @ 24kg
X5 for time

Damon Singapore training - week beginning 10th November 2008

2008-11-09T22:07:00.000+09:00

Sunday

Workout:
Work up to 1RM Squat
Then:
“Those Burpees Suck”
10x Pull-up +
20x KB Swing @ 53” KB +
30x Box Jump @ 24” Box +
40x Push-up +
50x Sit-up +
60x Burpee +
10x Pull-up
Then:
Cool Down

Monday

Deadlift:
3x10 @ 30% 1RM
2x4 @ 50% 1RM
1x4 @ 70% 1RM
4x4 @ 90% 1RM
1x4 @ 70% 1RM
2x4 @ 50% 1RM
3x10 @ 50% 1RM
Then:
50x Pull-up

Tuesday

Five rounds for max reps of:
Body weight bench press
Pull-ups

Then:

CardioCoach Vol 8

Wednesday

Warm up:

10 minute row at easy pace

Then:

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Then:

Tabata row 8 rounds

Thursday:

Rest

Friday:

Using a bar equal to your bodyweight, with a continuously running clock do one front squat the first minute, two front squats the second minute, three front squats the third minute . . . continuing as long as you are able.

Then:

5 x Incline Press super set with 5 x one arm row

Then:

10 x pistol
10 x L-pullup
10 x air box squat
10 x back box squat @ 50% 1RM
10 x front box squat @ BW

3 rounds, not for time

5 rounds

Saturday:
3 Rounds of:
15 O/H Squats 40kg
15 Burpees
15 Swings 24kg
Run 400m

Sunday:
20 x squat
15 x KB power-bomb (16kg or 20kg)
10 x skiing lunge
5 x burpee
3 rounds - easy pace
then:

10m heavy 2x20kg kb bear crawl

10m IPTF (swing step)
10 pull ups

1 minute plank

5 rounds

Saturday 8th November 2008 - The Warehouse

2008-11-06T17:11:00.007+09:00

Today was all about form and making our practices perfect
Well done Paul and Anth for giving painstorm a crack! Solid effort boys, after what we did! Rod and I were detained Coaching...

Time: 0730

Warmup
20 x squat
15 x KB power-bomb (16kg or 20kg)
10 x skiing lunge
5 x burpee
3 rounds - easy pace with partner or rotating

Skills & Drills
10 x pistol
10 x L-pullup
10 x air box squat
10 x back box squat @ 50% 1RM
10 x front box squat @ BW
3 rounds, not for time

Painstorm!!
Using a bar equal to your bodyweight, with a continuously running clock do one front squat the first minute, two front squats the second minute, three front squats the third minute . . . continuing as long as you are able.

Use as many sets each minute as needed.

(Courtesy of Jeff at CrossFit Brand X.)

Wednesday - 05.11.08 "Building the home"

2008-11-02T12:50:00.004+09:00

"Spent"

"and spent"

"Focus and balance"

"On the path to near perfect form"

"The pain is evident"

"The harder and faster you kip, the quicker it's over"

Basic warm up, calisthenics, etc

“Laying the foundation for the big house”
-Heavy KB TGU: 4 x 3/3
-Heavy KB 2 handed Windmill: 4 x 5/5

“The House warming”
Single Leg Dead lift @ BW x 5/5 +
Pull ups x 10 +
Burpies x 10
7 rounds FOR TIME

“No time like family time”
Cooldown: Max hold in top of HSPU position (in unicen)

01.11.08 - pics of the day - DAMON, YOU ARE WITH US IN SPIRIT BROTHER...

2008-11-01T17:01:00.004+09:00

Nearly there.....

"Its easy once the bag leaves your hands"

Always strict form!

"The whiteness from anth's legs are blinding"

"The higher, the harder, the better!"

Saturday 1st November 2008 - The Warehouse

2008-10-30T15:08:00.002+09:00

Time: 0730

Warmup
5 x Pullup
10 x Deadlift @ dowel or 20kg (bar only)
10 x Pushup
10 x Box Jump @ 24” box
10 x Floor Wiper @ dowel or 20kg (bar only)
10 x KB Clean and Press @ 16kg KB (KB must touch floor between reps)
5 x Pullup

Heavy Swinging
8 x KB power-bomb @ 16kg
8 x KB swing @ 32kg
3 Rounds - rotate as necessary

'House Arrest
11 x SB overhead throw
11 x parallette or board pushup
11 x SDLHP @ 35kg
11 x KB figure 8
11 x ring pullup
Max rounds in 30mins

Wednesday 29th October 2008 - The Warehouse

2008-10-28T21:35:00.004+09:00

Time: 5:30pm

Warmup
500m row for time

'House Party
25 x pullup
25 x pushup
25 x kb swing
25 x squat
25 x sb clean
Farmer's walk around the block @ 2 x >=24kg kb
25 x burpee
25 x kb clean + press
25 x sb get up
25 x dip

The faster you move, the heavier it gets
Resting doesnt take away the pain

Press until you cannot press anymore

Kip hard, pull hard, sweat blood

When you're spent, you're spent...

The boys worked hard tonight...

The pain is evident in their posture, it is evident in their sweat...

Damon Singapore training - Week of 20th October

2008-10-24T12:34:00.003+08:00

Monday
Rest

Tuesday
10 minute Row @ easy pace
Then:
Deadlift:
3x10 @ 30% 1RM
1x4 @ 50% 1RM
1x4 @ 70% RM
4x4 @ 90% 1RM
Then: Snatch + OHS One combo every 30-sec for 15 minutes

Wednesday
Rest

Thursday
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

Friday Crossfit Day
For time:
60kg Squat clean, 10 reps
50 Atomic Sit-ups
60kg Squat clean, 8 reps
40 Atomic Sit-ups
60kg Squat clean, 6 reps
30 Atomic Sit-ups
60kg Squat clean, 4 reps
20 Atomic Sit-ups
60kg Squat clean, 2 reps
10 Atomic Sit-ups

Saturday
KB Swing and Burpee circuit
R1 looks like: 10x KBS + 1x Burpee
R2 looks like: 10x KBS + 2x Burpee
R3 looks like: 10x KBS + 3x Burpee
Repeat up to 10x Burpees
Then: Pull-up Ladder 1-10
Then: 55x Get-up (5x per side with Snatch between to change sides, weak side gets 5 extra)

Sunday
8xKB Front Squat Push Press @ 2x20kg +
8x KB Swing +
8x Pull-up +
8x Burpee +
Condo tower (8 floors)
8 rounds

what i did solo yesterday without SB (22.10.08)

2008-10-23T13:18:00.003+08:00

"A sad day alone"

warm up
BB OHS x 10 +
Pull up x 10 +
Ring dips x 10 +
Swings with 28kg KB x 10 +
Atomic sit ups x 10
X3

Then:
Workout: "Bar Hop":
10x HSPU +
15x Front Squat @ 115# +
20x Pull-up +
15x Push Press @ 115# +
30x Burpee +
15x Sumo Dead lift Hi-Pull @ 115# +
40x knees to elbows +
15x Back Squat @ 115#
FOR TIME: 16:31min
Then: 50x Box Jump @ 24" box –as fast as possible

Saturday 25th October 2008 - The Warehouse

2008-10-23T09:01:00.005+08:00

Time: 0730

Warmup - New Continuous KB Sequence!
This is a 2 KB sequence (suggest starting with same size and progressing to uneven loads when proficient), neither bell is to touch the ground until completed!
3 x 1 hand clean each hand
3 x 2 hand clean
3 x 2 hand push jerk
3 x rack squat
3 x 2 hand snatch
3 x 1 hand snatch each hand, windmill after 3rd snatch each hand
3 x 2 hand swing

'House Special
21-15-9 reps for time of:
Bodyweight deadlift
Pushups
Kettlebell swings

Record loads and time.

Wednesday 22nd October 2008 - Jacobs Ladder

2008-10-21T14:46:00.004+08:00

Time: 5pm
Equipment: Parallettes, kettlebells

1 x Jacobs + 1 x Mount St, bunny hopping up the last 10 metres of Mount St
3 Rounds

Tabata Intervals
6 x parallette pushups (3min)
6 x box jumps (3min)
6 x KB swings (3min)
3 Rounds (rest 1min after each round)

Lunge up and down Cliff St

Perfect Morning!

2008-10-18T19:12:00.011+08:00

We had a fantastic turnout this morning (and what a great morning in this magnificent city!) for the open invite boot camp!

The Red Bull Air Race gear is being set up on the foreshore but we found a good spot to set up and get crazy.

Surprisingly we kicked off only a little after 8am with some KB skills leading into the warmup through the continuous sequence. Unsuprisingly, with a quality bunch of athletes, everyone picked up the movements very quickly and very few had touched a kettlebell before!

We then ran everyone through the stations that were set up before kicking off in earnest. Every single person got stuck in with enthusiasm as the foreshore turned into a flurry of movement. It was quite a sight.

Killer efforts, lots of sweat and I think everyone enjoyed themselves too!

Mad props to everyone for coming down!

Enough with the blabber, here are the photos:

rest? don't remember seeing that in the program.

When Stef and I had returned all the gear to the Warehouse we were inspired to crank out a session for ourselves:

Warmup with 3 rounds continuous kb sequence

Team pullup ladder 1-6 x 3 (no rest)
Team hindu pushup ladder 1-6 x 3 (30sec rest)
6 x 30/30 box jumps
Team man-maker ladder 1-6

Smoked us both real good!

Saturday 18th October 2008 - Open Day!

2008-10-16T14:03:00.003+08:00

Reminder that this Saturday is open to anyone that wants to come along!

Location: South Perth foreshore
Time: 8am - 10am

Warmup
Continuous kettlebell sequence - don't worry if you haven't even seen a kettlebell before, we will spend time taking everyone through the movements before getting started and scale to your ability!

2 x snatch
Get down
2 x floor press
Get up
2 x overhead squat
2 x swing
Complete with other hand for 1 round - don't put the kb down!
3 ROUNDS

Circuit
Again, we will have substitute movements and scaled versions available for those who need it so don't be intimidated or shy!

25m sled drag
50m harnessed sled sprint
10 x tyre flip (sub is jump in / jump out = 1 rep)
10 x parallette pushups
50m sandbag carry (sub goblet KB carry, farmer walk etc)
10 x KB swing (sub air squats)
10 x ball slams
1 x rope pull @ 20kg + 10 x whip smash
10 x burpees
10 x KB squat (goblet, rack, deck etc)
3 ROUNDS

Get into the comments and make yourself known!

Sunday 12th October 2008 - Painstorm!

2008-10-09T14:03:00.008+08:00

Time: 9am
Location: The Warehouse

Facilitated by Ultimate CrossFit Perth, another Painstorm is upon us! All are welcome to come along and participate!

"Goodbye Grip!"

Buy in: MAX pull-ups

Then, as many rounds as possible in 30mins of:
Farmers walk 30 metres (women 24kg KB, men 32kg KB)
10 Power cleans (women 40kg, men 60kg)
15 Knees to elbows

Cash out: MAX pull-ups

(Courtesy of Davie Easton at CrossFit Central Scotland)

Notes:

One of many flappers to get loosed:

From Singapore with Love......

9 1/2 Rounds - used 2 x 30kg DBs for the farmer carry's and the cleans.

Its been an extreme busy and challenging period of my life and I welcomed this evening the chance to reconnect with the type of training I love to do. In part its also a connection to the 3 of you back home. At 30 degrees and 1000% humidity at 7:00PM, this was tough - made it through the first three rounds without incident but slowed down considerably for the remaining rounds. Cashed in with 10 pull-ups, cashed out with 2. First of many SB sympathetic training for me up here in Singapore.

Wednesday 8th October 2008

2008-10-09T13:55:00.003+08:00

Change in plans, Stef had an engagement to get to so we decided to delay the Octavian boot camp another week.

Instead we set up 2 pairs of rings (1 high, 1 low) from trees on the grass along with a 20kg KB, 24kg KB and a sandbag.

1 Jacobs run to warm up then we set the GymBoss timer for 30/30 intervals and without any pre-planning, went to work.

Turned out to be a great session, completely random in that you didn't know what you would do next until doing it! Some of the 30s intervals we performed were: ring pushups, superman variations, ring pullups, static hangs, kb snatches, cleans, presses, windmills, getups, sequences, sprints, box jumps (on park bench), pushups, squats, burpees, sandbag runs, sandbag throws, sandbag cleans and the list goes on!

40 intervals in 40 minutes and we felt well worked over afterwards!

CrossFit Main Page!

2008-10-06T12:10:00.005+08:00

Today we appeared in a photo on the CrossFit site from the Perth Level 1 Certification last week!!

You can see myself, Stef and Jason in the middle photo with the military boys and the CrossFit crew.

This is the WOD for 6th October 2008.

Check out my impressions of the cert here.

Saturday 4th October 2008 - The Warehouse

2008-10-02T22:40:00.004+08:00

Time: 8am

Warmup
5 x pullups
10 x pushups
15 x squats
5 Rounds

Bars and Rings
5 x BB cleans @ 50% BW
10 x ring pushups
10 x pullups
5 x BB push jerks @ 50% BW
3 Rounds for time

10 Under Pressure
5 x pushups
4 x KB snatch (2 each hand)
3 x burpees
2 x box jump
Every minute for 10 minutes

Stef rowed...
...not that hard!
We sweated...

...a lot!!

30th Sep/1st Oct 2008 - CrossFit Level 1 Certification

2008-10-02T12:54:00.006+08:00

My expectations were high, having never been to anything like this before but being reasonably familiar with the theoretical (CF Journals, website, video lectures, forums etc) & practical (workouts) material I wasn't quite sure how the content was going to fulfill my desire for knowledge in this arena. Of course, I wasn't disappointed! These guys are a slick outfit, running a very well-rehearsed operation with a wealth of knowledge, experience through application and understanding.

We were very lucky to have a high profile repesentation from CrossFit HQ and some of the better known affiliates - Coach Greg Glassman (seriously, he is the man!), Nicole, Jolie, Dave, Todd & Jimi. A bunch of ass-kicking practitioners, spearheading a movement (pun intended) & taking the fitness world by force.

The turnout was great too, 30+ people with plenty of room to move in the Gym (basketball court) at Campbell Barracks. Lots of eager participants - some familiar faces, some total badasses from the army, SAS and some other civvies like me; lots of new friends.

Day 1 kicked off with a lecture from Coach about CrossFit. The familiar catch-phrases came out and with immense enthusiasm and knowledge we were treated to an incredible discourse on why this works. There is no doubting the knowledge and passion Coach Glassman has for the persuit of fitness, extolling the virtues of constantly varied, functional, intense movements performed across broad time and modal domains. Digging into the definitions we saw proofs demonstrated via physics equations (work & power), some maths, references to countless medical journals & studies, human movement (pictures & Jolie) and brilliant anecdotes borne from putting theory into practice.

It was clear we were in for lots of education served up with some fun!

One of the focuses of the certification is becoming familiar with 9 core movements: [SQUAT, FRONT SQUAT, OVERHEAD SQUAT]; [SHOULDER PRESS, PUSH PRESS, PUSH JERK]; [DEADLIFT, SUMO DEADLIFT HIGH-PULL, MEDICINE BALL CLEAN]. These are the foundations from which almost any more complicated movement can be derived. Drilled 3 at a time, all of which were outstandingly demonstrated by Jolie and Nicole for some time with correct form and with common mistakes (advice on how to fix mistakes) and lots of helpful advice. Questions flowed but were easily covered by the well-oiled crew.

Drilling the squats was fantastic, the air squat is the foundation of the program and getting this right early sets the foundation for a quality athlete. We broke into smaller groups and drilled the movements, picking apart every nuance in form to understand what makes for efficient, correct technique. I have struggled particularly with overhead squats in the past, having tight shoulders, we were able to easily solve those problems with correct technique and feeling where your anatomy is meant to go at each stage of the movement. Likewise with getting elbows high on a front squat.

Pressing is severely underrated and I for one underestimated the merits of some key parts of the movement. Feet placement is important, hand placement, head movement, lumbar curve, the role of shoulders & elbows... all combine into a beautiful articulation of explosive power when performed correctly. When taught correctly these are quite straight-forward movements and these guys know exactly how to get you functioning properly. I can't wait to drill the presses some more and add weight!

The lifts were again expertly conveyed in lecture/demonstration format before we had a go ourselves. Admittedly my deadlift form leaves plenty to be desired and I'm not entirely convinced I was moving properly but have a much better idea of cue points during a lift. Pulling the bar to eye level in the SDLHP was a hard habit to break in order to stop under the chin (this is part of the shrug -> elbows action) and I think a lot more work is required there for me... more drills. Similarly with the medicine ball clean I tend to forget the shrug but my form is pretty good overall.

Day 1 ended with Fran. Enough said? Not quite. Stef and Jason put in great times (<6min) but I maxed out the 10min clock. The CF boys were brutal on my pullup form not starting from a dead hang and I couldn't put any reps together. Bruised ego: general mental preparedness I didn't have. Ouch (I think there were 4 pullups remaining when time was called). Realised it's very hard to rewire yourself for correct form in the middle of Fran - shouldn't come as a surprise to anyone!

Day 2 kicked off with a Q&A session with Coach Glassman. As there weren't may questions forthcoming, we (me, Jase, Stef) peppered him with questions from a wide variety of topics and the answers were fantastically articulated, considered, genuine and often amusing. I particularly enjoyed his response to my question about kettlebells which drifted into ring training. I don't think he enjoyed my question about his Fran time as much.

After Q&A we did the group photo thing followed by a warmup then a circuit (team of 7 people, 6 stations: 30 x kb swing; rest; 30cal row; 30 dips; 30 box jumps; 3 rope climbs; move to the next station when everyone has finished at their station). Fortunately it wasn't too taxing, our team managed to complete in ~15:30.

Lunch was followed by a nutrition lecture from Jimi. He talked up the foundations of The Zone diet along with paleo food sources. All good stuff, nothing incredibly new or mindblowing but when presented to you clearly with tangible examples & benefits you get pretty psyched to give it a go! I've lazily put some of the concepts into action in the past but I think the time has come to commit for real.

More practical followed, Todd showed us a 4 step progression to get a muscle-up. I still haven't got one but am far closer now than ever before! Jimi showed us a similar progression to the kipping pullup which is another area I need to work on (see Fran notes above); I am getting 1-2 reps out but haven't got the transfer of momentum working for me yet but not far off... another drill enters the routine.

The GHD then got a pretty good demoing from Jolie as we saw some nicely executed hip extensions, back extensions, hip/back extensions, GHD situps and Ab-mat situps. I get the feeling Todd has fun doing this lecture (ref: 'man-canyon').

Finishing the 2 days of education was Dave who schooled us on Crossfit programming. Again, no shockers but it validated much of what I suspected and the way we try to think about session programs in our gym workouts and the Sweating Blood workouts. Singles, couplets, triplets (and 4/5/6 etc), pulling & pushing (complimentary movements), time priority vs task priority, balancing consecutive days, 'weightlifting'/'gymnastics'/'monostructural' combinations and healthy dollops of quality advice for putting it all together.

All said and done, it does what it says on the tin and I am incredibly happy to have learned those things I was hoping to. I have come away with tools required to correct my own form and analyse others' at a gross level. Don't be scared to drill bodyweight movements or use dowel/PVC, it is not only effective at teaching good form but you can get a good workout while you are at it!

Mad props to Jason and the military crew for organising this experience and giving me the opportunity to attend! A big thanks to the travelling CrossFit trainers and of course Coach Greg Glassman!

See Jason's comments on day 1 and day 2.

Stef, Nicole, Dave, Me, Coach G
Sweat Blood!

Saturday 27th September 2008 - The Warehouse

2008-09-25T15:27:00.007+08:00

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 24th September 2008 - Jacobs Ladder

2008-09-24T07:58:00.003+08:00

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

2008-09-23T11:00:00.005+08:00

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.

Wednesday 8th October 2008 - The Octavian Boot Camp

2008-09-22T21:20:00.009+08:00

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

2008-09-22T20:57:00.000+08:00

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

2008-09-22T15:10:00.006+08:00

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.

Memories...

2008-09-20T14:54:00.003+08:00

Saturday 20th September 2008 - The Warehouse

2008-09-17T16:14:00.007+08:00

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

Wednesday 17th September 2008 - Kings Park

2008-09-16T21:44:00.004+08:00

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)

Saturday 13th September 2008 - The Warehouse

2008-09-12T12:58:00.004+08:00

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:

Wednesday 10th September 2008 - Jacobs Ladder

2008-09-09T15:00:00.002+08:00

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

06.09.08 - PAINSTORM at the WAREHOUSE

2008-09-08T08:09:00.003+08:00

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!

On Stupidity...

2008-09-03T11:11:00.003+08:00

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!

Wednesday 3rd September 2008 - Jacobs Ladder

2008-09-02T11:17:00.003+08:00

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

Damon - Week 1 of Singapore Training

2008-08-31T21:47:00.003+08:00

Monday
Workout:
10 minute Row @ easy pace
Then:
3 x 20 Deadlift @ 65kg
3 x 20 Squat @ 50kg
Then:
3x (1-6) Pull-up Ladder
Then Cardio Coach vol 8

Tuesday

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:
Split snatches – 3 x 5 @ 50kg
Split Cleans – 3 x 5 @50kg
High Pulls – 3 x 5 @ 50kg
BB thrusters – 3 x 5 @50kg
Front squats – 3 x 5 @ 50kg

Wednesday
Rest

Thursday
Row 2000m
Then:
Work up to 1 RM Deadlift
Then:
Cardio Coach vol 7

Friday
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

Saturday
SMMF:
Manmakers (2 x 12kg DBs)
1 per 30 seconds for max minutes

Sunday
Astanga Yoga Practice

Sunday 31st August 2008 - City to Surf

2008-08-28T09:37:00.007+08:00

Time: 8:15am
Competitor Number: 4892
Race Category: 12km Run, Group B (48 - 58min)
Official Website

Compare to last year.

Taking my own advice from last year, I have some better running shoes and selected a faster group. Will try to start close to the front of the group and pick someone's shoulder to shadow. The rest is up to my mental fitness but I know there has been a big improvement since last year. Leave nothing in the tank!

Photo with the team:

Wednesday 27th August 2008 - Jacobs Ladder

2008-08-26T18:08:00.003+08:00

Time: 5pm
Equipment: 8kg KB, 16kg KB

Warmup
25 KB swings each hand
25 KB snatches each hand

Reverse Jacobs-Kokoda @ easy pace
2 mins recovery

Workout
Jacobs-Kokoda race
5 mins recovery

Team KB snatch ladder 1-6-1 (each hand), KB locked out overhead while waiting
2 mins recovery

Half Ladder
50 KB swings
3 rounds

Wednesday 20th August 2008 - From Singapore...

2008-08-19T18:43:00.005+08:00

"From Singapore, with Love..."

Equipment: stef to bring KB's, Paul and Rod to bring theirs

Warm up with alternate KB sequence:

3 x snatch - Right hand +

TGU (downward phase) +

3 x floor presses - Right hand +

TGU (upward phase) +

3 x KB Thruster - Right hand +

3 x KB Swing - Right hand +

SWITCH HANDS & THAT = 1 SET

COMPLETE 5 SETS BACK TO BACK

Take stroll down orchid street - avoid the bartering, bring the bells!

5 x jacobs ladder - must have either 2 kettlebells with you of any size OR one sand bag and one KB of any size.

FOR TIME

Off Orchid street and straight to Santosa Island - taking the ferry is soft, swim instead! or sweat blood trying!

3 x mount street

Enough of sweating blood without our good friend Damon, that should do us for tonight...

WHEN DAMON IS FLYING, IM A FLIPPIN'

2008-08-17T18:13:00.003+08:00

In dedication of Damon, his perseverence, his dedication, his love for us, his family, his strive for balance within his life, and his love for all that he commits himself to. May you be prosperous, find joy, inner peace and blood that you may then sweat hard in Singapore my dear friend, I flipped for you today, for you and for the sake of sweat and blood!

1km x tyre flipping continuous - approx: 560 flips (about 14 flips per 25m length)

TIME: 54mins, with random rest periods +

100 x Sledge slams on the tyre

All for you my friend, we miss you dearly!

Much Love always, Stef...

Saturday 16th August 2008 - SingaJaws

2008-08-15T12:10:00.005+08:00

Time: 7am (f up and be there)
Location: Jacobs & grassed area near roundabout at top of Cliff St
Equipment: 1 x 12kg KB, 2 x 16kg KB, 2 x 20kg KB, 1 x 24kg KB

Warmup 1
KB Complex, concentrate on form

Warmup 2
Jacobs - Kokoda scratch race

Last Supper
Continous KB sequence / Jacobs relay

2 teams of 2
1 person runs the ladder while the other does a maximum of 5 reps (2 reps / movement) of the continuous sequence

3 rounds (e.g. everyone to hit the ladder 3 times)

Fine, clear morning in a beautiful city:
Snatch
Get down / get up
Squat
Swing
Run
Rest

Wednesday 13th August 2008 - Jacobs Ladder

2008-08-11T09:49:00.004+08:00

Time: 5pm

Equipment: 2 x 8kg KB, 4 x 12kg KB, 2 x 16kg KB, 2 x 20kg KB, 2 x 24kg KB

Warmup
2 x 3 rep continuous KB sequence

Step In Time
1 x half ladder
IPTF up Cliff St
Overhead KB carry down (alternate carry up / IPTF down for variation)
6 x man-makers

6 Rounds

Saturday 9th August 2008 - Painstorm

2008-08-07T08:22:00.011+08:00

Time: 4 PM

Place: Warehouse Gym Fremantle

Workout

5 rounds of:
5 deadlift+
5 hang squat clean +
5 push press +
5 front squat+
Run 400m
(Lifts are at 3/4 bodyweight.)

then

5 rounds of:
5 Pull ups +
10 Push Ups +
15 squats +
Run 400m

Notes from Jason (UltimateCrossfit Perth):

http://crossfitperth.blogspot.com/2008/08/painstorm-july-08.html

This month's Painstorm is courtesy of Karl at CrossFit Manchester and Jeff at CrossFit Brand X.I'll be hitting this month's Painstorm at 1600hrs this Saturday 9th August at the Warehouse. If you want to come down and get some, drop me an email at crossfitperth@hotmail.com or give me a call on 0417 977 699.

Friday 8th August 2008

2008-08-05T17:32:00.004+08:00

Who: Stef and Damon

Type: Strength/Endurance

Date/Time: Friday in own time

Stef comment: Man this looks very hard!!! could we do it? it looks very very intense...

Damon comment: Sure, have to work separately, how about I do this Friday morning and you give me a call when you are done.

Workout:
100x OHS @ Slosh Pipe +
100x Deadlift @ 50% 1RM +
100x Pull-up +
50x OHS @ Slosh Pipe +
50x Deadlift @ 50% 1RM +
50x Pull-up +
25x OHS @ Slosh Pipe +
25x Deadlift @ 50% 1RM +
25x Pull-up The exercises must be done in order but rest as needed throughout

Notes:

OHS, Deadlift, Pull-up: Maximus = Deadlift @ 230#, The workout took 1hr 36min (A rough day. This one turned out to be harder than it originally looked)

Wednesday 6th August 2008 - The Beautiful Workout (abridged)

2008-08-04T22:05:00.011+08:00

Where: Jacobs Ladder

Equipment: Sandbag, Bag of Chains, KB (2x 8, 2x 12, 2x16)

Dedication:

To Bella, may she rest peacefully in the spiritual realm of human wisdom and knowing…The different stages represent the word "beautiful" which is Damon’s grandmothers name translated in Italian. Bella passed away this week. The themes of the workout are written in different languages, Italian, and French …

Warm up:
Sand bag relay, if your not moving, sand bag to hover relay
X3 back to back
Paul, Rod and Cam (Bag of Chains 30kg), Damon and Stef (Heavy Bag 40kg)

Beau:
Sand bag clean, press x15 +
Bear crawl (free) up cliff st for time, fast +
Run back down +
KB Man Makers x 15
X3 non stop

Hermoso:
1 x Jacobs fast +
Lunge up cliff st +
Run down mount and then up mount st
X3 non stop

Sunday 3rd August 2008 - The Warehouse

2008-08-01T09:40:00.008+08:00

Time: 1500

Equipment: lots of kettlebells (up to 40kg), 10kg med ball, sandbags

Warmup
Max KB swings (Rod 12kg; Paul 16kg; Stef, Damon, Anthony, Joe 20kg)

based on number of swings:
0-50 swings = 20 man-makers
51-100 = 15 man-makers
101-150 = 10 man-makers
151-200 = 5 man-makers
>200 = rest

Back to Basics
1: Ball slams @ 10kg
2: 10 sandbag cleans / 2 sandbag getups
3: Uneven heavy KB static holds (rack, overhead, arms by sides etc)
4: Burpee pullups
5: SDLHP 30kg, 1 rep every 5 seconds
~~6: Plank~~

Don't stop until station 3 drops the bells!

5 Rounds, 1 minute rest between rounds

Photos from the warmup:

Wednesday 30th July 2008 - Jacob's Ladder

2008-07-29T17:24:00.003+08:00

Time: 5PM

Equipment: Paralettes and all the KB's we can muster

"THE STAMP COLLECTION OF PAIN"

Half x Jacobs +
10 x snatches each arm +
10 x paralette push ups +
Half x Jacobs +
15 x snatches each arm +
15 x paralette push ups +
Half x Jacobs +
20 x snatches each arm +
20 x paralette push ups
1 x Jacobs +
10 x 2 handed KB cleans +
10 x 2 handed KB Jerks +
1 x Jacobs +
15 x 2 handed KB cleans +
15 x 2 handed KB Jerks +
1 x Jacobs +
20 x 2 handed KB cleans +
20 x 2 handed KB Jerks +
1 x Jacobs +
Rest – 3 - 5mins +
5 x 5 windmills - heavy

"To be sent via Air mail only, the fastest way!"

Sunday 27th July 2008 - Kensington Primary

2008-07-24T13:28:00.011+08:00

Time: 1600

Equipment: 1 KB each, 1 x sledge, 1 x tyre, 1 x 20m rope, 1 x medium sandbag

Warmup
5 x continuous KB sequence: 3 reps/movement, alternate OHS & windmill each set)

eg first round is 3 x snatch, get down, 3 x floor press, get up, 3 x OHS, 3 x swing, switch hands and repeat; second round is 3 x snatch, get down, 3 x floor press, get up, 3 x windmill, 3 x swing, switch hands and repeat etc

Hellfire on the Big Tyre!
Teams of 2 (assuming there will be 6 of us); 3 stations

Station 1: tyre & sledge (flips & sledge swings)
Station 2: 20m rope with 1 end weighted appropriately (whip smash & rope pull)
Station 3: playground & sandbag (pullups & alternate shoulder sb cleans)

Rules:

- station 1 is in control of the timing, when the person at station 1 completes the prescribed tyre flips or sledge swings for that round, everyone stops and switches
- only 1 team member active on a station at a time (ie other team member is resting / 'encouraging' / counting reps
- tyre flip rep scheme is 10-10-10-10-10
- sledge swings rep scheme is 10-20-30-40-50 with a rest after the 30 rep set

if the teams are T1, T2, T3 and the team members are T1a, T1b, T2a, T2b etc then first round looks like: 10 tyre flips by T1a on S1 while T2a on S2 doing whip smash, T3a doing pullups until T1a finished. then T1b 10 tyre flips, T2b whip smash, T3b pullups. then T1a sledge swings, T2a whip smash etc

* effectively 4 rounds at each station before rotating stations
* once all the teams have completed all stations, move to next rep scheme

just f up and i'll explain it on saturday.

flippin and swingin:

Towards the end of the continuous sequence, notice Damon forgets the swings after the OHS and puts the (24kg) bell down between switching hands; also notice Rod's impeccable form on the get-down:

Damon going to town on the tyre:

some pics of my time in the USA

2008-07-21T12:44:00.003+08:00

my training whist away - sundays program is below

2008-07-19T15:57:00.000+08:00

In transit to USA – GYM JONES

25.06.08

Jujitsu at Johnny’s – 2hrs. very fatigued, adjusting to altitude, but good rolling around, light and easy

26.06.08

Am: Training with mark Johnny and james

Power clean to front squat to jerk – every 30sec for 10mins @ 95 # (easy)

Then:
Rower – 2 x 4min of 30sec on 30sec off.
3mins rest between blocks

Then:
Stationary frog jumps – 2 x 4min of 30sec on 30sec off
2mins rest between blocks

PM:
Jujitsu at will bernales

27.06.08
Jujits at Johnny and james – 2.5hrs

28.06.08 & 27.06.08 (seminar training)

“Tail Pipe”
250m row +
KB Rack Holds @ 24kg whilst partner rows
=6:21min

KB Complex:
Single arm swings+
Goblet squat +
Round the waist +
Halo +
Single arm OHS +
Deck squat +
Figure 8’s +
Half TGU (only crunch up until shoulder blades leave floor) +
Full TGU

Pull up ladder (team of four)
1 – 6 X3

30/30 work rest. 18pound KB push press X total of 4mins, when resting arms straight up in the air

1RM DEAD LIFT TEST – I did 190kg / 420pounds!!!

Jones Crawl for time –
Dead lifts @ 115% of BW x 10 +
Box jumps on 24inch box x 25
RECORD TIME – 3:53mins

POWER ENDURANCE SESSION –

Wall ball +
Squat holds +
Alternating tyre flips with partner +
Alternating Sand bag cleans (anyhow) with partner +
Burpie to ball slam +
Rope pulls
All stations to be completed for 1;30 with a 30sec transitory rest
X2 + 24mins total! HARD

30.06.08
Warm Up:
10 Minute Row
Workout:
Tabata Row (8x20 seconds work/10 seconds rest)
Maintain > 90m Pace
Then, "Jonestown Sprint"
Push Press @ 75#/Burpee Pull Ups
20/20 - 10/10
Then, "Airdyne to Hell"
Team Ladder of 50-40-30-20-10 Calories
Round 1 looks like P1 Airdyne to 50 calories, P2 Rest, Switch
Round 2 looks like P1 Airdyne to 40 calories, P2 Rest, Switch
Etc….
Row Results:
111m, 102m, 99m, 92m, 94m, 93m, 91m, 93m
"Sprint"
3:54

PM:
5hr hike in 35 degree heat, awesome!

01.07.08
Rest day / hike

02.07.08

AM: 10min warm up on rower

3 x 20 swings @ 24kg KB
3 x 10 2 handed cleans at 20kg KB

1RM build up to power clean
195# NEW PB

2handed cleans @ 32kg KB’s x 5 +
BB Jerk @ 125# x 3
X5

Work to 1RM TGU
Did 32kg KB & 85# on a barbell

PM: Jujitsu – 2hrs

03.07.08

Warm Up:
10 Minute Row
Workout:
15x Bench Press @ 50% (115#) +
Maintain 75 calorie pace on Airdyne
3 Minute Airdyne +
90 Seconds Rest
Airdyne Results: 48, 47, 42, 43
15x Bench Press @ 60% (135#) +
3 Minute Airdyne +
90 Seconds Rest
12x Bench Press @ 70% (155#) +
3 Minute Airdyne +
90 Seconds Rest
12x Bench Press @ 70% (155#) +
3 Minute Airdyne +
90 Seconds Rest
Rest 3 Minutes
Then,
15x Back Squat @ 50% (145#) +
Maintain 750m pace on Rower
3 Minute Row +
90 Seconds Rest
Rowing Results: 758m, 756m, 732m, 755m
15x Back Squat @ 60% (170#) +
3 Minute Row +
90 Seconds Rest
12x Back Squat @ 70% (200#) +
3 Minute Row +
90 Seconds Rest
12x Back Squat @ 70% (200#) +
3 Minute Row +
90 Seconds Rest
Then,
2x Atomic Sit Ups + 20 DB Push Press @ 2x25# + 20 KB Swing @ 44# + 2 Minute Jump Rope
3 Rounds/Rest 1 Minute in between rounds
04.07.08
Bymyself

7.5km row – light easy

6 way advanced BB complex – light – 55 – 65#
X3

1 – 6 pull up ladder
X2

Practice overhead squats with med ball

Hanging drills – light

05.07.08

AM:
Bymyself
10min warm up on rower

6way advanced BB complex @ 85 – 95#
X3

Then:
30sec push up support +
10 x push press @ 35# DB’s +
30sec push up support +
9 x push press @ 35# DB’s +
….. all the way to 1

Then:
BB bentover row x 8 @ 115# +
Pull ups x 8 +
Bentover row x 8 @ 115# +
Pull ups x 8 +
Bentover row x 6 @ 115# +
Pull ups x 6 +
2 – 3mins rest
X2

Cooldown

PM: Jujitsu with Johnny and james

07.07.08

AM:

Warm Up:
10 Minute Row
Workout:
Front Squat/Box Jump
10/10 @ 55% (130#)
6/6 @ 85% (200#)
4x(3x@90% + 5x Jumps) (200#) Kept weight at 200#
Then,
3x Band Resisted Pull Ups + 5x Normal Pull Ups (Explosive)
5 Rounds
Cool Down:
Ab Cluster (20x 30sec. Random Ab Movements)
10mins of the AB Cluster

PM: Jujitsu – 2.5hrs at Bernales

08.07.08 – Training with Mark Johnny and James

Workout: Row 10 minutes @ easy pace to warm up Then: Air Dyne 8x20-sec work/ 10-sec rest @ 10-12 calories per interval pace Rest 2 minutes Then: 50x Pull-up + 100x Push-up + 150x Squat (partition as desired, i.e. use ladders or split work) Then: Row 8x 20-sec work/ 10-sec rest @ 6-8 calories per interval pace Then: 10x Fat Bar DL @ 106# + 30-second Dead Hang from fat rope + 2x “lap” Wrist Roller @ 43# of chain Then: 3x2 minute overhead static hold with Slosh Pipe Rest between sets while others do the same
Stef: AirDyne = 22, 14, 12, 12, 12 11, 12, 12 calories per interval, Row = 8, 7, 7, 7, 6, 5, 7, 7 calories per interval

PM: Jujits at Johnny and James – 2.5hrs

09.07.08

Jujitsu at Johnny and James - 2.5hrs

10.07.08
AM:
Warm Up:
KB Swing, KB Snatch, Drop Snatch @ PVC, Drop Snatch @ BB
Workout:
Snatch Hi-Pull from Rack/Snatch from Floor
2x3 Each @ 85%/55%
95#/65#
2x2 Each @ 110%/75%
120#/80#
1x2 Each @ 120%/90%
135#/100#
2x1 Each @ 130%/105%
145#/115#
1x1 Each @ 130%/113%
145#/125#
1x1 Each @ 130%/118%
145#/135#
Cool Down: 300 Second Ring Support

PM:
9000ft elevation – trail running. 9kms

11.07.08

11/07/2008

Warm Up:
10 Minute Row

Workout:
"Jonesworthy"

Squat
80-64-48-32-24-12
KB Swing @ 53#
40-32-24-16-12-6
Pull Up
20-16-12-8-6-3
15:57

Then, 3x 60m Sled Drag + 2x Rope Climb
Weights: 230#, 270#, 340#
Cool Down: 30x Medicine Ball Toss over Squat Rack Bar
2 Rounds

12.07.08 (in vegas)

Steady run 30 – 35mins

Hindu push up ladder with TJ – 1 – 11

Push up ladder – 1 – 10 -1

13.08.09

TJ and I

Warm up rower – 10mins

6 way advanced BB complex @ 95#
X3

Dead lifts x 5 @ 195# +
Burpies x 10
X5 (for time)

30 / 30 – 4mins shoulder press @ 25#. Resting with arms straight up.
REST 4mins
30 / 30 body squats and rest is in a squat hold

Immediately followed by team pull up ladder
1 – 6
X3

1 x 10 toes to face

Cooldown

15.07.08 (in transit in Norita, Japan)

Hindu push up ladder – 1 – 6 X3

16.07.08 (in transit in Singapore)

hindu push up ladder 1-6 x3 back to backthen100 lunges with singlae arm overhead back pack holdsthen50 squats with back pack onthen60step ups with single arm overhead back pack holdsthen10 x push ups with back pack on +10 x squats with back pack onX3then60 atomic sit ups

17.07.08
Boxing – 1.5hrs, felt awesome, best iv punched in a long time, felt good and endured on bag, hard, fast punches

19.07.08 (with Joe. B)

Warm up on rower

6 way advanced BB complex with 45kg BB
X3

Circuit:
500m sprint on rower +
20 x paralette push ups +
20 x burpies +
20 x goblet squats +
20 x push press at 12.5kg +
20 x swing @ 24kg +
20 x knees to elbows +
20 x box jumps

Cooldown:
5 x single arm swing each arm @ 24kg KB +
10 x pull ups
5 x single arm swing each arm @ 24kg KB +
9 x pull ups +
….. all the way down to 1 pull up

Stretch – DONE!

all stamped out

2008-07-19T15:41:00.003+08:00

Jacobs @ 5pm

Equip: Damons heavy med ball and light med ball, 12kg KB's, 8kg KB's, 2 x 16kg, 3 x 20kg, all the sandbags (4), 24kg KB, damons and pauls light DB's if possible, the boss timer, rods and damons paralettes, lots of stamps and lots of love

warm up - throwing med balls and med ball carries, stef will elaborate - 10mins

Circuit 1: lick the stamp

1 x ladder hard +
10 x Half TGU each arm+
Paralette push ups x 20 +
Sprint up Cliff street +
20 x split jumps +
walk down for rest then immediately repeat above circuit
X3

Circuit 2: place the stamp accordingly and correctly

10 x sand bag cleans +
10 x sand bag burpie to clean to jerk +
half ladder sprint with sand bag +
rest 1min
X3

Circuit 3: send the letter

30sec on / 30sec off of push press for 4mins total, count reps when on, when in off the rest is arms straight up in the air. aim for 70reps

rest 2mins

30sec on / 30sec off of stationary frog jumps - 4mins total. (small squat then powerful jump). in the rset just move around. aim for 28 reps per 30sec block. rule: what ever reps you get you must better it next 30sec

rest 2mins

30sec on / 30sec off of burpies for 4mins total. in the rest just move around. aim for 8 reps per 30sec active

cooldown and rest and rejoice in the perfect stamp application...

NOTES: rod may have to get equip from damon earlier during the day??? ring me if any dramas

namaste

airport training...14 - 16th of july

2008-07-18T09:10:00.003+08:00

norita - japan - 45min refueling stop over

hindu push up ladder. 1 -6 x3 back to back

------------------------------------------------------------

singapore airport - singapore - 8hr stop over

hindu push up ladder 1-6 x3 back to back

then
100 lunges with singlae arm overhead back pack holds

then
50 squats with back pack on

then
60step ups with single arm overhead back pack holds

then
10 x push ups with back pack on +
10 x squats with back pack on
X3

then
60 atomic sit ups

thats the way!

love!

Wednesday 16 July 2008

2008-07-15T12:20:00.006+08:00

Time: 17:00
Place: DNA Tower
Equipment: Medicine Ball (5 kg); Rings; Kettlebells (2 ea 12kg, 16kg, 20kg)

Warm Up: 300/400 metre sprint to trees followed by DNA dash (twice)

Session - same format as Sunday (Fight Gone Really Bad) - max reps in 1 minute each of:
- Medicine ball walkovers
- Twisting lunges with kettlebell
- Superman rings
- Kettlebell swings
- Bicycle kicks
1 minute rest
- repeated for a total of 5 rounds

10.07.08

2008-07-11T13:17:00.002+08:00

had a PB tday boys. 135pounds full snatch! lots of snatches today, and high pulls

then ate and rested for about 40mins, then rowed 9000m and did a pull up ladder of 1 - 10 with TJ.

then in the evening went trail running 3000m above sea level, big hills, in the forest, deluxe, about 8.6kms! very good..

miss you guys

much love

namaste

Sunday 13th July 2008 - Fight Gone Really bad

2008-07-11T08:08:00.006+08:00

Time: 8:00AM
Place: Kensington Primary
Equipment: KB (20, 16), Barbell (30kg), Medicine Balls (2kg, 5kg and 10kg), Gymboss timer

Warm up
Medicine ball drill (see description in notes for exercises)
Tabata (20 sec on 10 sec rest for 4 minutes) x 2 with rest in between sets

Kneel to pushup +
V-ups +
Squat throw from chest

then:
Max reps in one minute intervals of

Wall ball sit ups +
KB thrusters +
Wall jumps +
Barbell Push press (30kg) +
Burpees +
Rest
5 rounds (count total reps)

Notes:
Medicine Ball (5kg) Kneel to Pushup
Start Position: Your body will be in an upright position sitting on your knees. Hold 5kg medicine ball at chest level. Keeping your torso erect fall forward and chest press the medicine ball to a partner or a wall. Upon releasing the ball drop your hands to the floor and immediately complete a push-up

Medicine Ball (2kg) V-Ups
1) Start position: Lie back onto floor with knees straight, both hands extended behind your head holding a medicine ball. Keep elbow back and out of sight. Head should be in a neutral position with a space between chin and chest.
2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extend arms and also raise legs up toward ceiling.
3) Return to start position

Medicine Ball (10kg) Squat Throw from Chest
1. Stand with feet slightly wider than hip-width apart. Knees should be slightly bent.
2.Hold medicine ball at chest level and squat down to a parallel position.
3.Quickly explode up and jump as high as you can. As you start your jump you should start to shoulder press the ball up and reach full extensions with the arms when you are at the peak of your jump. Push ball as high as possible into the air. Try to minimize the time spent in the squatted position. It should be a real quick squat and jump.

Damon putting a dent in the wall

Rod mid-burpee

my heart weaps as i am so far away...

2008-07-09T03:56:00.002+08:00

why? BECAUSE there is only one true way to sweat blood, and that is with blue, paul and jaws...

hahaha!

great workouts you guys are doing! fantastic! really working hard! im so proud of you all! i will blog all my workouts when i return, just a short note for today,l to let you guys know, i am truly thinking of you back home, its great here, but home is home... :)

ok il let you guys know what i did today, nearly two hours of work, an dlet me tell you johnny and i were really feeling it! we will try this one back home, it is very fatiguing! very different, today was an exeriment, as this paryticular workout hasnt been done before in this sequence, etc...

warm up - 10 15mins row with some short sprints

airdyne (deluxe but hell) 8 x 20sec/10sec - aim for 8 - 10 cal per 20sec
rest 2mins

50 x pull ups
100 x push up
150 x air squat
to do anyway / sequence
rest 2mins

rower - 8 x 20sec/10sec - aim for 6 - 8 cal per 20sec

rest

grip work between myself, josh, mark, johnny and james

fat bar DL at 106pound +
30sec fat rope pull ups holds +
2 x forearm twists
x3 (rest as required)

3 x 2min OH slosh pipe holds
between me, josh, james and johnny - lots of rest

but let me tell you doesnt look like much, but fuck! it hurt! bad, going all out on the tabatas, were hell! it really puts u in a hole..

guys my time here has definently not been wasted, it has been a joyous experience thus far, and all the guys here are brilliant, tony is an awsome traininer and they are all a wealth of knowledge? why? becasue they commit themselves to be... its that simple, i have learnt much, and we have much to discuss when i return, in terms of structuring training, and goal setting, etc, we have alot to speak about and go through! i wont say much here, we will speak in person, and that is not far away!

much love to my brothers, i think of you all the time, and when im here and hurting, i tell myself to keep pushing, becasue i am in a blessed position, and must take advantage of this tremendous opportunity, not only for myself, but for my freinds back home in perth...

train hard, allow the mind to go and the body has but no choice to follow

sweat blood and love much

yours humbally

stef

namaste......

xx

Crossfit Games 2008 - SB Challenge 5th and 9th July

2008-07-04T17:52:00.010+08:00

Date and Time: Saturday 5th July (in own time) and Wednesday 9th July (5:00PM - meet at top of Kokoda)

Equipment: Barbell (option to load with up to 125kg for DL, and 42kg for thruster), pull-up bar

Workout:

This weekend is the Crossfit games and we have decided for the SB bootcamp to replicate the games workout and format, abiet modified timing and scaling of weights as an option.

Crossfit Games standards

The intent is for us each to do the following on the weekend:

Workout 1

Three rounds, 21-15- and 9 reps, for time of:
Thrusters @ 42kg
Pull-ups

and then within the hour complete

Workout 2

Five rounds for time of:
5 Deadlifts @ 125kg
10 Burpees

combine the times and post on the blog........

On Wednesday Bootcamp the format will be

Workout 3 in-lieu of the 750M steep uphill run

Start at the bottom of Kokoda, run up and touch the war memorial note time +
Jog back down to bottom of Kokoda +
Run up again touch the war memorial note time

Workout 4 (propose the undercover area at the womans memorial park)

30 x Clean/Squat/Jerk at 70% of body weight for time

It matters little on the final result compared to others in the group and no winner will be declared. The time will serve as a reference only to ones individual progress on this path of training.

Notes:

Paul and Cam link of results to the Crossfit Perth website

Stef @ Gym Jones

2008-06-30T16:59:00.007+08:00

This post collects the GJ posts from Stef's time there from June 2008-

8th July 2008
Workout:
Row 10 minutes @ easy pace to warm up
Then:
Air Dyne 8x20-sec work/ 10-sec rest @ 10-12 calories per interval pace
Rest 2 minutes
Then:
50x Pull-up +
100x Push-up +
150x Squat (partition as desired, i.e. use ladders or split work)
Then:
Row 8x 20-sec work/ 10-sec rest @ 6-8 calories per interval pace
Then:
10x Fat Bar DL @ 106# +
30-second Dead Hang from fat rope +
2x “lap” Wrist Roller @ 43# of chain
Then:
3x2 minute overhead static hold with Slosh Pipe
Rest between sets while others do the same

AirDyne, Row - Stef: AirDyne = 22, 14, 12, 12, 12 11, 12, 12 calories per interval, Row = 8, 7, 7, 7, 6, 5, 7, 7 calories per interval

30th June 2008
Workout:
10 minute Row @ easy pace
Then:
Tabata Row (8x 20-sec work/10-sec rest)
Then:
“Jonestown Sprint”
Push Press @ 75# + Burpee/Pull-up
20-10 reps of each
Then:
“Cool Down” with “AirDyne to Hell”
Team AirDyne Ladder
50-40-30-20-10 Calories
Round 1 looks like:
P1: AirDyne to 50 Calories
P2: Rest
Switch
Round 2 looks like:
P1: AirDyne to 40 Calories
P2: Rest
Switch
Etc...

Tabata Row intervals - Stef: 111m, 102m, 99m, 92m, 94m, 93m, 91m, 93m
"Jonestown Sprint" - Stef: 3:54

29th June 2008
(Day 2 of seminar)

Workout:
Work up to 1RM Deadlift
Then:
“Jonescrawl”:
10x Deadlift @ 115% bodyweight +
25x Box Jump @ 24” box
Three rounds

DL - Stef: 420#
Jones Crawl - Stef: 3:53 @ 195#

Wednesday 2nd July 2008 - Kings Park

2008-06-30T12:41:00.003+08:00

Time: 5:00pm
Location: grassed area near the fancy houses

Equipment: Selection of KBs

A Hunk of Burning Lungs
1 person runs to the bottom of Jacob's and back
Everyone else completes the continuous KB sequence up to 5 times (L&R, KB not to touch the ground) or until the runner returns - followed by up to 1min rest then next runner goes
All to hit the ladder 4 times

Continuous KB sequence (KB not to touch the ground)
2 x snatch (end 2nd snatch with bell overhead)
Get down
2 x floor press (end 2nd press with bell in the air)
Get up
2 x OHS
2 x swing (switch hands on 2nd swing)
Repeat with other hand (1 rep is complete once both sides are done)

Saturday 28th June 2008 - Jacob's Ladder

2008-06-27T15:11:00.004+08:00

Time: 4:00pm

Equipment: 1 KB each for IPTF, 1 KB each for heavier swing, db's for manmakers

Fool's Gold
2 x ladder
I Pity the Fool up & down Cliff St
1 x ladder
Lunge up & down Cliff St
1 x ladder
2 x [15 x decline press ups, 15 x heavy KB swings, 15 x manmakers]
2 x ladder

IPTF:

Ascention:

Wednesday 25th June 2008

2008-06-24T07:18:00.006+08:00

Time: 5:00PM

Place: DNA tower

Equipment: 1 x parallettes, 1 x sled, weight plates(4x20, 1x10, 1x5), heavy bag (70kg), bag of chains (40kg), 20M rope

Warmup
3 rounds of sled push - 20M seated rope pull to bring sled back
(increase weight each round to determine max weight)

then:

20 x decline Spiderman push-ups on parallettes +
20M sled push at max weight +
20M seated rope pull to bring sled back +
1 circumferance walk around of DNA tower wall with heavy bag zercher carry (or drag)+
1 sprint up DNA +
1 walk (rest) down DNA

5 rounds

note:
Spiderman PushUps are done by bringing the right knee to the right elbow on the downward push-up action, then return back on the upward motion, then bring the left knee to the left elbow on the next downward pushup

Cam getting a taste of the SB philosophy

Damon showing him how it's done!

Saturday 21st June 2008 - Port Beach

2008-06-20T19:12:00.003+08:00

Time: 8:30am

Equipment: 2 x sets of parallettes (DB & RK), 1 x 24kg KB (DB), 3 x 20kg KB (DB & RK), 3 x 16kg KB (PG & SS), 1 x 12kg KB (SS), 1 x 8kg KB (PG), 4 x SB (DB & SS)

Warmup
Med ball touch or tennis ball full contact grid-iron

Our Home is Hurt by Sea 2
10 x Sprawls
10 x Hindu pushups
10 x KB snatches
10 x lateral jump over parallettes
10 x KB deck squats
10 x SB bridge & throw

Max rounds in 30 minutes

Wednesday 18th June 2008

2008-06-15T09:36:00.002+08:00

Time: 5:00PM

Place: Jacobs Ladder

Equipment: 2 x Paralettes

Session:

Jacobs Kokoda run

Scratch:

Rod: 15min
Grover 12 1/2 min
Damon 12 min
Stef 10 Min 30 Sec

then

For Time:

1 x ladder
100 Split Lunges (or 100 lunges up and down Cliff St as substitute if needed)
21 Parallette Push ups
2 x ladder
50 Split Lunges (or lunge up Cliff St)
21 Parallette Push ups
1 x ladder
100 Split Lunges
21 Parallette Push ups

Sunday 15th June 2008

2008-06-13T16:31:00.006+08:00

Session: Rock climbing from 10:00AM

Place:

63b John Street

Northbridge WA
Phone: (08) 9328 5998
Fax: (08) 9328 5997

Where to find us...
Located at the western end of Northbridge, near the James Street exit from the Mitchell Freeway, Rockface is only a 5-minute walk from the restaurant strip, and about a 10-minute walk from Perth Central Station.

How to get here...
By car, take the James Street exit off the freeway if you're coming from the north, or the Charles Street exit if you're coming from the south. Turn on to Fitzgerald Street, and John Street is located between James and Newcastle Streets. We are at the western end of John Street.

Notes:

Strength training philosophy - Damon in 2008

2008-06-13T16:13:00.004+08:00

I've been working through a specific strength program that I wanted to share with the members of SB and with blog. Its not overly complex or detailed and the design draws upon influences in my strength training practice over the past two years that I acknowledge as Shawn Phillips, Charles Poliquin, Paul Chek, CrossFit, Zach Even-esh, Mark Twight (GymJones) and Charles Staley.

The basic philosophy of the sequence is to develop a constant progression in either reps or weight including big compound strength training movements. Each session is no more than 20 minutes in duration and is structured around a heavy compound movement supersetted with one or two other exercises that complements the compound movement. I started this program by determining what was my 5 rep max for the heavy compound movement and at the next session increased the weight but reduced the rep count to 3. The progression at the next two sessions is at the same weight but to increase the rep count to 4 then 5 before then making a progression in weight again and dropping the rep count to 3 again.

I have structured the sessions around 3 set different sequences that I complete once each week being:

Session 1
3 - 5 Deadlifts +
5 Pull Ups +
5 Ring Dips
Every 2 minutes for 10 rounds

Session 2
3 - 5 Squats +
5 Incline dumbbell bench press +
5 One Arm dumbbell row (each hand)
Every 3 minutes for 6 rounds

Session 3
3 - 5 Barbell Clean and Press +
5 Hanging Knees-to-elbows
Every 3 minutes for 6 rounds

For example, in the case of the deadlift in Session 1, I began at a weight of 130kg for 5 reps which at the time was my max for this sequence and then increased the weight to 140kg and reduced the rep count to 3 at the next sequence. I have been through the 140kg and now I am at progression of 150kg for 5 reps. I have made similar progressions in the squat (start at 110kg now at 130kg) and clean and press (start at 55kg now at 65kg) although this gain is bringing me back to where, in a relative sense, I was at the start of the year rather than breaking through any max strength limits. The real test in the program as a campaign will be in measuring the strength and conditioning improvements over time and reflecting if I am closer towards that goals I have set at the start of the year.

To round out the program I have been combining this program with the Sweating Blood boot camp sessions twice a week, CardioCoach spin sessions (I strongly recommend these as a dynamic and effective workout) at least once per week but aim for three, and short programs of yoga practice including handbalancing.

Ill use this post to record my progression with this strength program and post comments as it is relevant. Any comments from the blog readers and advice is welcome and encouaged to assist me along this path of strength training.

Wednesday 11th June 2008 - DNA Tower

2008-06-10T13:25:00.007+08:00

Time: 5pm

Equipment: 2 x sleds (with harnesses), 2 x 20kg plates, 2 x sandbags, selection of KB's for swinging

Run, Swing, Jump
2 teams
1 person from each team harnesses up with 1x20kg plate on the sled, walks to the first treeline and sprint back @ 100%. Repeat.

On first run, second person swings 1 KB until team mate returns then does jumping back squat pushup with SB (like a burpee) until team mate returns.

Switch after 2 runs; everyone to do the sequence 5 times!

Rain, hail or shine it's sweating blood time!!

reflections...

2008-06-10T12:00:00.004+08:00

as winter solstice approaches, and we move spiritually in to another epoch within the universe we live in, i cannot help to wonder about certain things...

i can at one level most definently agree with paul, when he says its perhaps one of the last beach sessions for a while, but in saying that doing some hard intense training down at the beach, whilst working through the difficult conditions would do us good, a form of conditioning that simply cannot be found in the comfortable confinements of a gym or indoor training facility.

As i am about to embark on an experience in reality i do not know much about, and as i immerse my self more in to the series the human weapon, i find that the extremist within each discipline at one stage through their training all go to the wilderness, to nature to train, whether its is in blistering heat, or extremely cold conditions, gortex is not an option, suncream is useless, its determination and inner perseverience which allows these elite athletes to push through these difficult pains... we call physical, or are they?

its not only about lifting and moving heavy, akward objects, fast and efficiently, it should go beyond that, its goes far deeper than that, its about reaching a place deep within yourself that takes you somewhere where externally cannot be reached, and externally doesnt matter! but! in saying all this, exposing ourselves to these harsh training conditions, provides us with a setting to find that sacred place within our own being...

the major differnec between these elite awsome mind blowing extreme athletes and us, is they do, they simply do... they dont care if they have to train in 45 degree heat or gale blowing conditions, they get out there and DO what must be done, to reach that place within themeselves...to better themselves, to enhance their being, to be the best, to feel the best...
we do not grow by lifting heavier and faster, we grow by going deep within ourselves and staying there longer and with more intensity, because that is what allows us to do all these things we value so much externally... after all arnt we about being unique, different and extreme???

thank you for reading
i humbally appreciate your time and one more thing, i greatly appreciate yoru time and wisdom in helping me achieve greatness within my own being, i thank you with all that i am...

namaste

stef.x

Saturday 7th June 2008

2008-06-06T20:27:00.006+08:00

Place: Port Beach (South Car Park end )

Time: 8:00AM

Equipment: KB (3x16kg, 2x20, 2x24, 1x28), Medicine Ball (10kg), Truck Tyre

Warm up

Medicine Ball Rugby or Medicine Ball throws

Boot Camp

20 x truck tyre flips +
20 x KB “I pity the fool” with KB press up +
20 x KB (16kg) Cheerleaders (two handed KB thrusters with jump) +
Sprint 200M up the beach – Walk back (this is your rest)

5 rounds (if waiting for tyre flips at the each round– then add round the world KB towel swings)

"IPTF" with press - Swing + Step (while bell is overhead) + Bell Down + KB Push up = 1 round

Optional

Winter Ocean Swim

Notes:

Stef ready for a mo-down

wednesday the 4th of June - MOE DOWN AT ITS CRUELEST

2008-06-02T19:35:00.002+08:00

WHERE: at the ladder (F#*k the residents)

EQUIP: damons and stefs sand bags, 12's KB, 16's KB, 20's KB, 24's KB, parralettes,

MOE it UP: KB complex: To be done on grass area up top

single arm KB split jerk x 10 total +
Goblet squat x 10 +
snatches x 10 total +
Clean and press x 10 total +
2 x KB swings x 10 total +
2 handed OHS x 10 +
Halo x 10 each direction +
2 x KB Front squat x 10 +
2 x KB Rack lunges / alternating x 10 total +
renegade rows x 10 total

MOE it DOWN: sand bag challenge:

1 x sandbag each down the ladder x 2 (at the top of each ladder execute 10 x sand bag full cleans on each shoulder)

STEF's PAUL SENIOR BEST MATE: team challenge:

2 teams of 2:
each person must get up and down the ladder twice each as quick as possible. rules: can only do one ladder at a time, only one person from each team on the ladder at any one given time, and when resting at the top, sand bag on back and squatting deep at own pace, whilst waiting for your partner! ALL FOR TIME!

ROD GETS SPIRITUAL; The Final Epoch:

Down Mount street, up mount street, down jacobs, up jacobs (with sandbag), down jacobs, up jacobs (free) to finish off!

NOW THATS ALL FOR LOVE AND THE SHAVING OF RODNEY, the rabbit, the zercher, our now spiritual leader KANTOR!!!

MOE DOWN! THIS DESERVES ITS OWN POST...

2008-06-02T19:31:00.002+08:00

ZERCHER, I am extremely proud of you, i am proud of you beyond words and description, i believe you have done something great at a very deep level!

good on you my friend!

i am honored to say you are my friend...

sweat blood, or die trying!

Tuesday 3rd June 2008 - Fight Gone Bad

2008-06-01T08:07:00.005+08:00

Place: Next gen
Time: 9:30AM

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. The stations are:

Wall-ball from seated positon: 10kg ball, 1.5M target. (Reps)
Sumo deadlift high-pull: 34kg (Reps)
Box Jump: 0.5M box (Reps)
Push-press: 34kg (Reps)
Row: calories (Calories)

5 Rounds

Notes:

Made a mistake on the FGB and we went for 5 rounds instead of the CF standard of 3. For comparison for the last time CF did this as a WOD goto the link below:

http://www.crossfit.com/mt-archive2/003445.html

5 Rounds score:
Damon 447
Stef ~480

CrossFit Total Rankings

2008-06-01T07:31:00.005+08:00

Guys - found this reference to the CFT rankings

			CrossFit Total Rankings
			based on tables by Kilgore, Rippetoe, et al.
			(Aasgaard Co, 2006)
CrossFit Total Rankings
Bwt	Untrain	Novice	Inter	Advan	Elite
52	104	180	213	294	380
56	112	194	232	316	410
60	120	210	248	339	385
67	135	235	281	379	482
75	146	255	305	412	522
82	158	275	328	440	566
90	166	290	347	462	593
100	175	305	367	487	624
110	183	318	379	501	641
125	188	326	389	513	655
145	192	333	397	523	666

Monday 2nd June 2008

2008-05-31T07:02:00.005+08:00

Time: 3:30PM
Place: GymBuck

Equipment: selection of KB (2x16, 2x20, 2x24, Slosh Pipe, Sand Bags, GymBuck Barbell and equipment

Slosh pipe overhead hold for time

1min stations with 30sec rest

1 arm KB snatch
Barbell clean @ 15RM load
2 hand KB swing
SB get-ups
5 rounds

Followed by Karting at kart world Belmont

Saturday 31st May 2008 - Kensington

2008-05-29T15:09:00.010+08:00

Time: 8:30am

Place: Kensington Primary

Equipment: 1 x sled, 1 x tyre, ropes, weight plates for sled, selection of KB (2x16, 2x20, 2x24)

3 Teams of 2

2 man harnessed super-heavy sled sprint
Team tyre flip (alternating 1/1)
Dual rope smash
KB deck squats
Descending team pullup ladder (from 6-1)

1min stations with 30sec transition

5 rounds

setting up:

just desserts:

clown.

Wednesday 28th May 2008 - FUBAR DNA

2008-05-24T08:32:00.005+08:00

Time: 5:00PM

Place: DNA Tower

Equipment: KB (2x16, 4x20, 2x24), rings (2), mozzie repellent

FUBAR DNA (Derivative of FUBAR from CrossfitFX in Sydney)

1 x DNA tower sprint +
5 x KB Turkish Get Up Each Arm +
10 x Flying Burpees +
10 x Two Hand KB Clean & Press +
5 x Ring Pull Ups +
1x DNA tower sprint

5 Rounds

Sunday 25th May 2008 - Crossfit Fran

2008-05-23T08:58:00.006+08:00

Location: Damon's gym

Time: 7:30AM

Equipment: Pull up bar, Barbell (43kg)

Workout: Crossfit Fran

Barbell thruster at 43 kg +
Pull up
21-15-9 reps for time

then: hand balance/stand drills and practice

then: breakfast

Notes:

Damon: 8 min 51sec
Grover: 8 min 36 sec
Rod: 8 min 36 sec

Wednesday 21st May 2008

2008-05-20T04:55:00.006+08:00

Location: DNA Tower

Time: 5:10PM

Equipment: Rings (2), KB (2x16, 2x20, 2x24)

10 x One Hand KB Clean
20 x Ring Push-up
30 x Box Jumps on wall
20 x KB Snatch
10 x KB Front Squats Rack Position 2x16kg
Run 400m (If my knee is not right ill bring the heavy sandbag and walk 150m)
5 Rounds for time

Notes:

Stef 35 minutes
Grover: 38 minutes
Damon: 37 minutes
Rod: ~38 minutes

[Taken with Nokia 6120c]

ASCA course

2008-05-19T12:39:00.002+08:00

my experiences with the asca strength and conditioining coach level 1

good course, yet even better very informative lecturers. they were brilliant, and a wealth of knowledge, as i said, the course was good, but very basic and very rushed, there is such depth to the topic, and really how much can you cover in a weekend. never the less, some of what i learned we could apply to our training, some of the sprint work and the cycling of our programmes, other wise i believe we are all on the right path, i wouldnt mind trying some spring work and agility work that we were shown by one of the lecturers, which didnt have anything to do with the curriculum of the course itself, this is just his stuff. example; improving aerobic capacity via interval training:

warm up - dynamic stretching, etc
sprint 100% x 15sec - rest 15sec
repeat this for a total of 4mins
rest a full 4mins
then repeat the above process
cooldown, static, jog, etc

its a total of 16mins work, but iv been told its very hard on the body

all in all level 2 and 3 is where it is at, in terms of detail, etc, next week i have the instructors course, that will be good, and what even better is that the venue has now changed to literally up the road from me, about 2kms! stoked! :)

Saturday 17th May - Crossfit Total

2008-05-13T16:45:00.002+08:00

When: Saturday 17th May 2008
12.30pm to 3.30pm

Where: Warehouse Fitness Centre
Hampton Road, South Fremantle
Cost: FREE

The CrossFit Total is a 3 lift maximum effort competition consisting of the
1) Back Squat
2) Press
3) Deadlift

Competitors are allowed 3 attempts at each lift.

There is a Men's and Women's Division. No weight division's apply.

The winner is the person who has the highest total (CrossFit Total) of the 3 lifts. For further information, copies of the rules or to register, please contact Jason on 0417 977 699 or via email at crossfitperth@hotmail.com.

http://www.crossfitperth.blogspot.com/

You must pre-register and registrations close Saturday 10th May 2008.

Wednesday 14th May 2008

2008-05-10T18:13:00.002+08:00

Place: Jacobs Ladder

Equipment – 2 x slosh pipes, 2 x set of rings (rings to be hung from street signs, 2 x 12kg KB, 2 x 16kg KB, 2 x 20kg KB

Warm up and stretch

3 x ladders as fast as possible
Rest – 3 – 5mins

Circuit –

Sprint up mount st +
Overhead slosh pipe hold at top x 1.30min +
Ring Support push up position – 150sec +
Jog down cliff st, then frog jump back (damon to do squat holds at top instead for 2mins) +
Heavy Man Makers x 5
X3

Done, and if your not run KAKODA!

Saturday 10th May 2008 - NG Perth South

2008-05-08T21:41:00.004+08:00

That's right, Perth South.

Time: 3:30pm

Equipment: KB each for complex

Warmup
KB Complex

CFT for Volume
Max reps of each lift, 1 person at a time, 5 sets before moving to next lift

Squat @ 100% BW
Press @ 50% BW
Deadlift @ 100% BW

Adjust as necessary to get out plenty of volume.

Sweating Blood

Sunday 15th March 2009 - The Cell

Saturday 14th March 2009 - The Cell

Friday 13th March 2009 - The Cell

Iron and the Soul - Henry Rollins

Wednesday 4th February 2009 - The Cell

CrossFit Gymnastics Certification at The Cell

Thursday 22nd January 2009 - The Cell

Saturday 17th January 2009 - The Cell

14.01.09

At long last...

Neglect is unnecessary / necessary...

10.01.09 - Saturday at the Warehouse

Strength training program - Damon - January to April 2009

Saturday 3rd January 2008 - The Warehouse

Tuesday 16th December 2008 - The Warehouse

Saturday 20th December 2008

Sunday 14th December 2008 - Cottesloe Beach

Saturday 13th December 2008 - The Warehouse

Wednesday 10th December 2008 - The Warehouse

07.12.08

Wednesday 19th November 2008 - The Warehouse

Wednesday - 12.11.08

Damon Singapore training - week beginning 10th November 2008

Saturday 8th November 2008 - The Warehouse

Wednesday - 05.11.08 "Building the home"

01.11.08 - pics of the day - DAMON, YOU ARE WITH US IN SPIRIT BROTHER...

Saturday 1st November 2008 - The Warehouse

Wednesday 29th October 2008 - The Warehouse

Damon Singapore training - Week of 20th October

what i did solo yesterday without SB (22.10.08)

Saturday 25th October 2008 - The Warehouse

Wednesday 22nd October 2008 - Jacobs Ladder

Perfect Morning!

Saturday 18th October 2008 - Open Day!

Sunday 12th October 2008 - Painstorm!

Wednesday 8th October 2008

CrossFit Main Page!

Saturday 4th October 2008 - The Warehouse

30th Sep/1st Oct 2008 - CrossFit Level 1 Certification

Saturday 27th September 2008 - The Warehouse

Wednesday 24th September 2008 - Jacobs Ladder

Wednesday 8th October 2008 - The Octavian Boot Camp

Damon Strength training - Singapore

The Caribbean Journey - Rod

Memories...

Saturday 20th September 2008 - The Warehouse

Wednesday 17th September 2008 - Kings Park

Saturday 13th September 2008 - The Warehouse

Wednesday 10th September 2008 - Jacobs Ladder

06.09.08 - PAINSTORM at the WAREHOUSE

On Stupidity...

Wednesday 3rd September 2008 - Jacobs Ladder

Damon - Week 1 of Singapore Training

Sunday 31st August 2008 - City to Surf

Wednesday 27th August 2008 - Jacobs Ladder

Wednesday 20th August 2008 - From Singapore...

WHEN DAMON IS FLYING, IM A FLIPPIN'

Saturday 16th August 2008 - SingaJaws

Recommended Reading

Wednesday 13th August 2008 - Jacobs Ladder

Saturday 9th August 2008 - Painstorm

Friday 8th August 2008

Wednesday 6th August 2008 - The Beautiful Workout (abridged)

Sunday 3rd August 2008 - The Warehouse

Wednesday 30th July 2008 - Jacob's Ladder

Sunday 27th July 2008 - Kensington Primary

some pics of my time in the USA

my training whist away - sundays program is below

all stamped out

airport training...14 - 16th of july

Wednesday 16 July 2008

10.07.08

Sunday 13th July 2008 - Fight Gone Really bad

my heart weaps as i am so far away...

Crossfit Games 2008 - SB Challenge 5th and 9th July

Stef @ Gym Jones

Wednesday 2nd July 2008 - Kings Park

Saturday 28th June 2008 - Jacob's Ladder

Wednesday 25th June 2008