Wednesday 4th February 2009 - The Cell

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

14.01.09

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"...

Wednesday 10th December 2008 - The Warehouse

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

Wednesday 19th November 2008 - The Warehouse

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 29th October 2008 - The Warehouse

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...

Wednesday 22nd October 2008 - Jacobs Ladder

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

Wednesday 8th October 2008

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!

Wednesday 24th September 2008 - Jacobs Ladder

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

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

FOR TIME

Wednesday 17th September 2008 - Kings Park

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

Warmup
5 flying burpees
10 pushups
15 squats
3 Rounds

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

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

Wednesday 10th September 2008 - Jacobs Ladder

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

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

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

Rest, repeat once

Wednesday 3rd September 2008 - Jacobs Ladder

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

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

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

Man-makers 30/30 x 4
Half ladder

Two hand cleans 30/30 x 4
Half ladder

Cool down with jog & stretch up + down Cliff St

Wednesday 27th August 2008 - Jacobs Ladder

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...

"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...

Wednesday 13th August 2008 - Jacobs Ladder

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

Wednesday 2nd July 2008 - Kings Park

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)

Wednesday 25th June 2008

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!

Wednesday 11th June 2008 - DNA Tower

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!!

Wednesday 30th April 2007 - Kings Park

Time: 5pm
Location: Jacobs Ladder
Equipment: sandbags, chains

No warmup.

Breaking in the Bags
1 x ladder with sandbag
1 x ladder with chains
1 x ladder free
4 Rounds (12 ladders total)
*If the heavy bag is there, everyone must use it on at least 1 of the 12 runs

Compare to these times, I reckon we can all crack the 60min mark this time!

Wednesday 16th April 2008 - Jacobs Ladder

Time: 5pm

Equipment: 2x16kg KB, 2x20kg KB

Warmup
Concrete Complex
10 x Swings (each hand)
10 x Hi Pulls
10 x 1 arm over head squat (each hand)
10 x Halo
10 x Snatch (each hand)
10 x Bottom Up KB Military Press
10 x KB Cleans (each Hand)
10 x KB Pushups
10 x one arm rows (each hand)

I Pity the Fool (Variations)
Goblet walk up Cliff St, forward walking swings down, 1 x ladder
Backward walking swings up Cliff St, goblet walk down, 1 x ladder
Goblet walk up Cliff St, backward walking swings down, 1 x ladder
Forward walking swings up Cliff St, goblet walk down, 1 x ladder

Wednesday 6th February 2008 - Kings Park

Location: DNA Tower
Time: 5pm

Equipment: 2x12kg KB, 2x16kg KB, 2x20kg KB, 2x24kg KB, 2xsmall SB, 2xsmall (2.5kg?) med balls

Warmup
Throwing (dodge & catch) small medicine ball
10 minutes

2 or 3 groups, size irrelevant as long as there is enough equipment
Workout 1
Group 1: run 300m, rest until last in group returns
Group 2: 8 KB push press (4 each arm) followed by static rack hold until last runner returns
[Group 3: tabata pushups]
20 minutes

Workout 2
Group 1: run 150m with sandbag, rest until last in group returns
Group 2: 15 KB pushups
[Group 3: 15 med ball crunch @ 5m distance]
20 minutes