Saturday 20th September 2008 - The Warehouse

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

8am start!


Warm up – 5 – 10mins

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

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

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)

Saturday 13th September 2008 - The Warehouse

Time: 8am

Active Warmup
5 – 10mins

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

Rest 3-5mins

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

Three
Tabata row 3min
Rest 3min
3 Rounds

Snaps:

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

06.09.08 - PAINSTORM at the WAREHOUSE

Clean & Jerk @ BW (78kg) +

3 x muscle ups +

15 x wall ball with 10kg ball +

15 KB swing at 24kg

MAX ROUNDS IN 30MINS



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



Good work Jason and Storm!

On Stupidity...

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

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

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

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

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

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

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

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