Tuesday, December 15, 2015

For my final blog of 2015 I’m delving into the realm of body language and breaking down an image I recently received. When coaching a movement we first get the basics right and that begins with the setup position of the movement.  We start at the ground and work our way up correcting any faults in the movement as they arise.

I’d like to run you through a picture from a coaches perspective and translate the body language I’m receiving, powerful stuff.

Stance- Don’t let the exaggerated pigeon toed position fool you.  Normally such a stance is associated with the unstable and bumbling image of a new born deer. I’m actually viewing a predator ready to rotate his hips with enough force to split logs with each stroke.
Dress- Clearly comfortable in a pair of triple tumble dried shorts accompanied with a spray on shirt and designer eye protection, he’s confident in his ability to tame the wood.
Gestures- The way he has his trusty tool extended and layed out on the unsuspecting log is not as creepy as it looks. If you consider his other arm (unfortunately out of shot) is outstretched creating the image of a ballroom dancer gracefully launching his partner into a spin. The synergy between man, tool and wood is a thing of beauty.
Head Position- His head is slightly tilted as he retrieves his hammer echoing his favourite movie star who he can’t stop talking about Chris Hemsworth. Uncanny resemblance.
Facial Expression- Although hard to see from the picture his lips are pursed and he is actually whistling, a telltale sign our woodsman is content with his task and in harmony with his surroundings.

It’s been a big year for all at 2600 have a safe and happy Xmas team, onward and upward for 2016!!!! JB

Monday, December 7, 2015

Monday 7th December

Front Squat 5-5-3-3
Back Squat 5-5-3-3
Assistant work:
Barbell single leg deadlift 3 x 8
GHD back extension 3 x 8

Friday 4th December

0-10 minutes:  10,8,6,4,2 Power Clean & Jerks (60/40kg) Box Jumps (2:1)
11-15 minutes: 5 minute EMOM: 5 Pull-ups 10 Push-ups 15 Air Squats
16-25 minutes: 10,8,6,4,2 Power Clean & Jerks (60/40kg) Slams (9/6kg – 2:1)

Thursday 3rd December

For time In Pairs:
50 Wallballs (9/6kg)
30m Blue Band Sprint
50 Walballs
30m Burpee Broad Jump
50 Wallsballs
30m Farmers Carry (32/24kg)
10 Rope Climbs
30m OH Lunge (20/15kg)

Wednesday 2nd December

Floor Press 6-6-6-6-6
Strict Pull-ups 3-3-3-3-3

Friday, December 4, 2015


So this topic is one that I’ve had to deal with on numerous occasions over the last few years. There are times when I’ve nailed it and others where it’s been pretty rough! It’s definitely given me some insight as to how you can be easier on yourself in times where you’re unable to train at full pelt! Let me start by saying that I’m not always the most coordinated kid on the block, luck is not always on my side and sometimes my downfall is thinking that I still have a twenty-five year old body and my body just flat out disagrees.

I’ve trained my whole life and had been blessed with having very little go wrong injury wise… Well, I thought nothing was wrong.

I had a niggle in my shoulder from continued repetitive movement and in the group fitness world – a niggle was a niggle, it wasn’t excruciating so I just pushed on (….for a good seven years!). In hindsight this ignorance led to several issues by the time I actually took action.

Surgery wasn’t guaranteed to make any improvement so I opted for the rehab route without surgery. Luckily, I was still able to train lower body so all was not lost. Squats were certainly not a strength or a love of mine but hey, you’re supposed to work on your weaknesses to make you stronger … so bring on “the Smolov squat program”. Squatting this way left little room for anything else anyway! My squat numbers went up, I felt successful as I was improving something I hated (did I say that?!) so coped with the injury without too much stress.

Over time my shoulder improved and I was able to reintroduce movements I was much happier and more comfortable doing! Enter the hamstring tear …

This was a much easier injury to cope with mentally – I was still able to do my gymnastic movements (giddy up!) but was unable to squat (so sad L!!). This time I was still able train with my buddies subbing movements as required.

My first lower body session back and I managed to smash my shin to the tune of 13 stitches. Once again, certainly not the end of the world, by this stage I was used to changing exercises and scaling appropriately so was still able to maintain a level of fitness. This time I didn’t feel great mentally, as I was certainly a long way from where I had been fitness and strength wise but still kept pushing through sessions. I was starting to become unmotivated for the first time in my life, which was a really foreign concept to me, and one I was really struggling with.

This struggle continued for a lot longer than the injury – I found it incredibly hard to get my mojo back…. Then most recently I broke my ribs (& yes this is the one where I thought I was 25 and was in no way training related!!). This, whilst being a relatively small and simple injury, was definitely the most debilitating. Your core is central to all movement. No upper body. No lower body. NOTHING. When I injure myself I tend to take something pretty straightforward and make it more far more complicated, so the recovery time was longer than expected. I did nothing for 7 weeks. I thought I was ok with this as motivation had been hard to come by, so not doing anything seemed pretty easy. My first session back was three weeks ago – it was probably less than an old warm-up but it felt amazing! I’ve gradually been adding more movements and more weight to my repertoire and have loved every second. It’s made me realise that the time where I was able to do SOME movements was actually still training. The modifications I was making to workouts still allowed me to stay fit and strong enough to be healthy.  Something is ALWAYS better than nothing.

In a perfect world we have perfect mobility and movement. In reality this just isn’t the case. Be happy to be able to work within your own limitations. The WOD on the board is not set in stone – if you need to change the movements on that day, that is what we as coaches are here for. If you need to modify movements for life, we can help you with that too. It doesn’t mean you should avoid certain workouts and it absolutely does not mean you can’t train. People regularly tell me they have avoided WOD’s because they didn’t “want to be a pain”.  We have all had our fair share of dealing with body issues and we are more than happy to help you work though yours.


Tuesday, December 1, 2015

Tuesday 1st December

6 rounds: 3 minutes on/off: 15 Slams (9/6kg) 10 Bar Burpees 5 Deadlifts (80/65kg) 100m Sprint

Saturday 28th November

24 minutes EMOM in pairs:
minute 1: 4 Rope Climbs
minute 2: 10 Burpee Box Jumps
minute 3: 20 Thrusters (40/30kg) 

Friday 27th November

8 minute AMRAP:
Ring Dips
Hang Power Cleans (60/40kg)
2 minute rest
8 minute AMRAP:
Toes to Bar
Power Cleans (60/40kg)

Thursday 26th November

20 minute AMRAP:
10 Wipers (50/30kg)
15 Push Jerks (50/30kg)
20 Deadlifts (50/30kg)
200m Run
WEDNESDAY 25/11/2015

Wide Grip Bench Press
1 x 5 @ 50%
1 x 3 @ 60%
1 x 2 @ 70%
1 x 1 @ 80%
1 x 1 @ 90%
2-3 @ > 95%
Assistant Work – 1 minute rest between rounds
Strict HSPU (3 x 10)
UH Pull-ups (3 x 10)
Band Pressdowns (3 x 10)

Tuesday 24th November

“Barbara” 5 rounds for time:
20 Pull-ups
30 HR Push-ups
40 Sit-ups
50 Squats
Rest 3 minutes between rounds

Thursday, November 26, 2015

 The guys next door at Assuage massage are a wealth of knowledge and they have been kind enough to contribute to our blog.

5 mins on the table with Pete

Let’s talk electrolytes… (Are you getting enough?)

Everyone has heard of them, but what are they and why are they so important?
To keep it simple and avoid getting too carried away in detailed chemistry, we will focus just on the SALT form of electrolytes for the purpose of this blog.
Definition: A substance that when dissolved in water makes an electrically conductive solution.
This electrical conduction is essential for all muscle contractions, but also many more important body functions.

One of the best examples of this Magnesium (Mg)
Here’s my top 7 list of problems associated with Magnesium deficiency (care of Charles Poliquin
Constipation. Constipation is a dead giveaway of magnesium deficiency, and the good news is that magnesium supplementation often eliminates constipation in patients. Normal digestion involves two to three soft bowel movements a day, but the average person has a hard bowel movement once every two days. As a bonus, improved transit time through the gastrointestinal tract is known to reduce the risk of a host of diseases, particularly colon cancer.
Fatigue. A classic sign of magnesium deficiency is poor energy levels. I’ve found that restoring magnesium levels in clients is always associated with increased energy levels. If you take magnesium before bed and you cannot fall asleep, it is a sign that you are extremely deficient in magnesium; therefore start taking it earlier in the day.
Inflammation. Ensuring optimal magnesium levels is one of the best ways to lower C-reactive proteins, an important inflammation marker. A recent study suggested that improving magnesium levels minimizes the risk of congestive heart failure.
Memory. Magnesium is essential for a great memory. Researchers at Massachusetts Institute of Technology have shown that magnesium regulates a key receptor in the brain that deals with memory and learning. They proposed the idea that maintaining proper magnesium in the cerebrospinal fluid is essential for maintaining the plasticity of synapses.
Sleep. The human nervous system is sent into sympathetic overdrive when it is magnesium deficient; and when the nervous system is too jacked up, it is hard to get restful sleep. The lack of sleep will also contribute to overtraining. Several studies have pointed out that a lack of magnesium can alter electrical activity in the brain, causing agitated sleep and frequent awakenings.
Stress. Magnesium is essential for the detoxification of cortisol. The more stress you have, regardless of the source, the more cortisol you have.
Central Obesity. Greater your magnesium level, the greater your HDL levels; and the lower your blood glucose, the lower your waist circumference.

Monday, November 23, 2015

Azza Mac loves a MAX day

Monday 23rd November

MAX Pause Back Squat
1 x 5 @ 50%
1 x 3 @ 60%
1 x 2 @ 70%
1 x 1 @ 80%
1 x 1 @ 90%
2 – 3 @ > 95%
Assistant Work – rest 1 minute between sets
Single Leg KB Deadlift (3 x 10)
Strict Toes to Bar (3 x 10)

Saturday 21st November

 3 rounds for time:
1 x Block Run
and 3 rounds: 4 Burpee Pull-ups 8 Deadlifts (60/40kg) 12 Wall Balls (9/6kg)

Friday 20th November

20 minute AMRAP:
Teams of 3:
50 Power Cleans (60/40kg)
40 Push Jerks (60/40kg)
30 Pull-ups
20 Toes to Bar
10 Prowler Lengths (30/15kg)

Thursday, November 19, 2015

Thursday 19th November

EMOM 18 minutes:
Minute 1: 2 Rope Climb
Minute 2: 6 Burpee Box Jumps
Minute 3: 10 Power Snatches (50/40kg)

Wednesday, November 18, 2015

Wednesday 18th November

WG Bench Press 5 x 3

 Two Wise Men

Tuesday 17th November

10 rounds 1minute on/off:
24-21-18-15-12-9-6-3 Thrusters (42.5/30)
8-7-6-5-4-3-2-1 Muscle-ups

Monday, November 16, 2015

 The Hayne Plane

Monday 16th November

HB Back Squat (Pause) 5 x 3

Saturday 14th November

30 minute AMRAP:
In Pairs:
20 Wallballs (9/6kg)
25 Power Snatches (50/30kg)
30 Knees to Elbows
200m Run
4 Rope Climbs

Friday, November 13, 2015

Friday 13th November

Thrusters (42.5/30kg)
For time.

Thursday, November 12, 2015

Thursday 12th November

3 rounds for time:
20 KB Swings (32/24kg)
15 Pull-ups
10 OH Plate Lunges (20/15kg)
Big Block Run

Wednesday, November 11, 2015

Wednesday 11th November

WG Bench Press 5 x 5

Tuesday 10th November

6 rounds
2 minutes on/off:
7 Hang Power Cleans
7 Front Squats
7 Deadlifts
7 Bar Burpees

Monday, November 9, 2015

Monday 9th November

HB Pause Back Squat 5 x 5

Saturday 7th November

14 minute AMRAP:
]20 Slams (9/6kg)
15 Pull-ups
10 Power Cleans (70/45kg)
Big Block Run
REST 2 minutes
3 rounds: 1 minute:
Max Double Unders
Burpee Bar Jumps
Plate Twists (20/15kg)

Friday 6th November

14 minute AMRAP:
4 Muscle-ups
8 Power Snatch (60/40kg)
12 Wallballs (9/6kg)

Thursday 5th November

4 RD
10 Deadlifts(60/40kg)
15 Push Press(60/40kg)
20 Abmat Sit-ups
25 Air Squats
100m Slam Ball Sprint
3 Rope Climbs

Wednesday, November 4, 2015

Rule number 4, Bring your training diary

               We have only a few house rules to keep the gym running smoothly, wipe down your equipment, 3 burpees every minute you’re late (I slept in once 50 min late, times 3 = 150 times 2 for trainers = 300 burpees, haven’t slept in since!!) The one rule that I think is neglected a lot is: bring your training diary.
A basic part of crossfit is evidence based fitness. It’s what separates us from a spin or pump class or a group of mates lifting heavy stuff. What did you lift? how heavy? how fast? Repeat in 2/3 months, did you get better? If so great, continue on what you are doing or if not let’s look at why you didn’t. Was work stressful? Kids sport taking over? Or did you have multiple buck’s nights/weddings in that period? At least we can measure our results in the real world and not debate it with some keyboard warrior.
I know people come to the gym for many different reasons and some don’t really care what they lift but we, the coaches, get a massive kick out of someone ringing the PB bell. We enjoy your success probably more than our own.
When you first start crossfit you are hitting pb’s every cycle and are probably thinking at this rate you’re off to the Rio Olympics but then start to plateau off. Big Azza Mac, one of the real heavy hitters of the gym, is an excellent example of using his diary. When he first started even I had a bigger deadlift than him but soon he far surpassed that. He was getting 10kg plus pb’s every time he lifted, but after a while that slows down. He still gets pb’s now but 1kg a cycle, 271-272.5kg just recently, BOOM!! Now his choice of a diary is a ratty old exercise book but it works for him.
We have the iPads at the front that when you check in you can record your results as well. There are many apps around or just in your phone notes, whatever works for you. The level of your entries needs to be at minimum what you lifted and how fast and/or heavy it was. Extra data is up to you and like with most things the more you put in the more you get out. Data like how much quality sleep you got, if you failed was it a technique issue, or simply made too much of a jump up in weight and nutrition. Nutrition and sleep (or rest and recovery) are a massive subject to get covered at another time.
A diary also gives you perspective of how far you have come. During a big clean out recently I found my first crossfit training diary. The first wod was crossfit total, 1rm of back squat, strict press and deadlift. My numbers then were 130kg squat, 75kg press and 160kg deadlift. I thought I was strong then but compared to my all-time pb numbers they don’t come close. A 190kg squat, 85 kg press and 225 kg deadlift shows the program works.
For a conditioning reference about the 5th wod in my diary was ‘DT’. That is 5 rounds of 12 deadlift, 9 hang power clean and 6 push jerk all at 70kg. My time then was 22 minutes. I remember my grip failing (I knew nothing about hook grip, thanks Saccy) and thinking the weight was impossible to move. In tier 2 class just recently we did double DT so 10 rounds instead of 5. I was sub 15 minutes. I beat my old time even having to do double the work. Now I look at the guys and girls at the world games and they absolutely destroy me but that’s not who I am comparing myself to. I’m just trying to be better than I was yesterday. The only way to know this is to keep track of all your workouts. It doesn’t take long to do and at worst you get a laugh at yourself.
Hookgrip for life, KB.

Wednesday 4th November

Strict Press 3-3-3-3-3
Push Press 2-2-2-2-2
Push Jerk 1-1-1-1-1

Tuesday 3rd November

5 rounds
3 minutes on/off:
15 Thrusters (40/30kg)
10 Box Jumps
5 Chest to Bar Pull-ups
100m Sprint

Monday, November 2, 2015

Monday 2nd November

E4MOM: Back Squat 5-15-3-15-2-15-1

Saturday 31st October

20 minute AMRAP:
5 Pull-ups
10 Burpee Box Jumps
15 Jumping Squats
200m Run

Friday, October 30, 2015

Friday 30th October

8 minute AMRAP:
Power Snatches (40/30kg)
Burpee Bar Jumps
Toes to Bar
8 minute AMRAP:
Power Cleans (70/45kg)
Burpee Bar Jumps
Toes to Bar

Thursday, October 29, 2015

Thursday 29th October

2 rounds for time:
Teams of 3:
50 Pull-ups
6 Rope Climbs
100 Wall Balls (9/6kg)
1 Block Run

Wednesday, October 28, 2015

Weekly Blog

We often get asked the question “Which classes should I do?” This question will depend on firstly your training goals and secondly on factors such as lifestyle, work, family and time constraints. We offer Tier 1 and 2, Basic, Express, Olympic Lifting, Gymnastics and Mobility Classes so the options are varied and need to be matched to YOUR goals in order to be successful.

When I first discovered CrossFit I had finished playing Rugby Union a few years earlier, had 4 operations in 4 years and moved like the tinman. My movement was restricted at best and I realised a truckload of machine and free weights training at Fitness First probably wasn’t a long term solution, it was making the problem worse.  Enter my introduction to CrossFit and Mobility training and I had found a vehicle to improve my movement. CrossFit as we know is a movement based program and improving my movement was the goal in the first 18 months. 

18months in and having fixed most of my movement restrictions the competitive bug kicked in and the goal changed to competing in the Sport of CrossFit. With the change of goal up ramped the training in both class numbers and specialty classes, predominantly adding in the Olympic Lifting and Gymnastics Class, still with a major focus on mobility.  

In 2014 my training goal changed from the sport of CrossFit to general CrossFit fitness. My lifestyle had changed with a young family, growing business and love of the bush all fighting for time in my week. I went from 12hrs a week training to a maximum of 4. I train both Tier 1 Monday and Wednesday Strength Classes, a Metcon on Tuesdays and an Express class on a Wednesday. The weekend generally involves some form of outdoor exercise.  This split is giving me a good balance for my goal. I may not be hitting PBs every month but I’m also not falling asleep playing with my kids, and most importantly I’m enjoying my training which is what it’s all about!!!

Working out what your training goals are and choosing the right classes to achieve those goals is important. We want you getting the most out of your time in the gym, we know it’s limited so chat to a coach today and plan your training week! JB