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

Wednesday 28th October

NG Bench Press Max

Tuesday 27th October

“Fight Gone Bad”
For total reps: 3 rounds
1 minute:
Wall Balls (9/6kg)
Sumo Deadlift High Pulls (35/25kg)
Box Jumps (20″)
Push Press (35/25kg)
Row Calories

Monday 26th October

Deadlifts 8,5,3,2,1,1,1

Saturday 24th October

20 minute AMRAP:
Big Block Run
21 KB Swings (24/16kg)
12 Pull-ups

Friday, October 23, 2015

Friday 23rd October

EMOM 10 minutes: ODD: 1 x Power Clean + 1 x Hang Power Clean
EVEN: 15 Slams (9/6kg)


10 minute AMRAP: 10 Deadlifts (80/65kg)
6 Bar Burpees
100m Sprint

With our CrossFit Kids 5 week block just around the corner (5th November –see me for details if you would like to book your kids in) I thought I’d do a child-focused blog. Training and good nutrition are extremely important for today’s children given that our society is becoming more and more sedentary and time in front of a screen rather than playing outside is the norm. If we can teach and instill good habits from an early age, we help set them up for a healthier and happier life.

 I definitely don’t have all the answers for raising a child – I didn’t even hold a baby until I had my own so take from this what you will! I’m a firm believer that there are many different ways to raise a child. You need to do what feels right for you. That being said I am in no way preaching, just sharing my experience. From talking to many of my clients that have children there seems to be a common problem with trying to get children to eat healthy options.

I never made a fuss about what my daughter ate as she was growing up, I’d put good food in front of her and if she was hungry she’d eat the lot and ask for more. If she wasn’t, she’d pick and eat what she needed on that day. As a young child she tried to convince me that she had two stomachs – one for healthy food and one for junk food and that at times the “good food” tummy was full whilst her “junk food” tummy would be completely empty which was the cause of her hunger!

I decided to educate her on different macronutrients from an early age so she knew how to balance a meal. She not only knew what protein, carbohydrate and fat was but could also look at a plate of food and know whether the macronutrients were balanced or what to add to balance them. I’m not saying that this is the way to do it for everyone but it’s certainly something that worked for us. She would grab her own snack and be quite proud of herself  - she was quite a headstrong child from early on so being responsible for making some of her own decisions kept the peace!

She’s a kid like any other and will still eat rubbish from time to time but more often than not will choose a healthier option, mainly because she is aware of how different foods make her feel and behave and how it effects her training (she’s a super keen gymnast, she’s passionate about a sport for which she trains 14 hours a week which certainly helps too!).

When my daughter was younger she, like any other child, went through times where she “didn’t want to go to bed” or “couldn’t sleep”. This just happened to coincide with times that she had eaten “treats” or food that was pretty high in sugar which caused her to be a bit of a brat and extremely moody. We did an experiment together – one night she ate whatever sugar she wanted … as expected it was pretty rough getting to sleep and not a great sleep, she was angry at me and had some fantastic tantrums. The next night she had no sugar and slept like a baby. She woke up and was actually blown away, she said “wow Mum, I feel so much better without sugar – that will definitely be a sometimes food for me and never before bed”. This wasn’t a magic cure for bedtime but it certainly made life a whole lot easier.

I think I was pretty lucky that she was able to feel and see the difference eating foods high in sugar had on the way she was feeling. She’s now 11 and recently watched  “That Sugar Film” (her choice), she went to school the next day and asked whether it would be possible to have a viewing for the entire school as she felt it would help some of the kids have a better understanding of foods labeled as “health foods” and what good food actually is. The old saying “knowledge is power” is certainly a concept that has worked well with my child.


Thursday, October 22, 2015

Thursday 22nd October

For time: 21-15-9
Power Cleans (60/40kg)
Ring Dips
Double Unders (3:1)

Wednesday, October 21, 2015

Wednesday 21st October

NG Bench Press 5 x 3

Tuesday, October 20, 2015

Tuesday 20th October

In Pairs: 12 minute AMRAP: 3,6,9,…
Front Squat (50/35kg)
Push Jerk (50/35kg)
10m Blue Band Sprint
REST 2 minutes:
12 minute AMRAP: 3,6,9,…
200m Run
Rope Climbs

Monday, October 19, 2015

Monday 19th October

Deadlift 8,5,3,3,3

Saturday 17th October

20 minute AMRAP: 50 Wall Balls (9/6kg)
50 Double Unders
40 Box Jumps
40 Toes to Bar
30 Burpees
30 C2B Pull-ups
20 Power Cleans (60/40kg)
20 Jerks (60/40kg)
10 Power Snatches (60/40kg)
10 Muscle-ups

Friday 16th October

EMOM 16 minutes: ODD: 1 Power Snatch + 1 Hang Power Snatch
EVEN: 40 Double Unders

Thursday 15th October

For time: 750/650m Row Then …
10-15-20 KB Swings (32/24kg)
Floor Walks
Box Jumps
Toes to Bar
Then … 1 x Big Block Run

We work extremely closely with the MoveHappy crew (Physiotherapists & Osteopaths located next door to us in Kingston and also in Erindale) and the Assuage Massage team. We will be posting blogs with some pretty cool information from these switched on guys. Remember you should not be in pain from any movements we do, pain is a cue that something is wrong– you shouldn’t just push through the pain and the issue will generally not resolve itself with only rest (even if the pain goes away while you’re resting!!)  

To kick off we have…


Are you new to CrossFit? Or are you a regular that has just started kipping? Are you getting shoulder pain? There are a number of mobility drills to keep your shoulders and thoracic moving the way it was designed to, efficiently and with integrity.

Impingement in the shoulder of the bursa or tendons is common, particularly as we get older. The causes are multifactorial, but include tightness of the muscles pulling the shoulder into protraction (forward position), internal rotation, degeneration of the lower cervical spine (which provides the nerve supply to the muscles around the shoulder blade and shoulder joint) and stiffness of the upper thoracic spine and ribs.

If the thoracic spine doesn’t have good mobility, the scapula cannot be in the correct mechanical position. Often, the scapula tilts forward, thereby closing down the sub acromial space, creating impingement. This impingement causes the biceps tendon, supraspinatus tendon, and sub acromial bursa to be inflamed. Add overhead motion to it like a push press or a kipping movement and you’re on your way to one angry shoulder joint. The push press requires posterior shoulder mobility, thoracic mobility and lat flexibility. When these things are not present, the shoulder joint is in a protracted (forward) position.

Crucial to the management of this condition is working out what tissue is impinged and what the biomechanical causes are so they can be avoided. If you have shoulder pain, come in to Movehappy and chat with one of our staff. The earlier we get to it the easier it is to fix. 

Wednesday, October 14, 2015

Wednesday 14th October

NG Bench Press 5 x 5

Tuesday 13th October

14 Rounds: 1 min on/off: 2,4,6,…
Thrusters (50/42.5kg)
Lateral Bar Jumps (L+R=1)
Abmat Sit-ups

Monday 12th October

E3MOM Deadlifts 10,8,5,5,5

Saturday 10th October

“Karen” For time: 150 Wall Balls (9/6kg)

Friday 9th October

For time: 3 rounds: 15 Front Squats (40/30kg)
15 Push Jerks (40/30kg)
15 Toes to Bar
REST 2 minutes
50 Slams (9/6kg)
40 Abmat Sit-ups
5 Rope Climbs

Thursday 8th October

Tabata Super Hero Burpees
Toes though Rings
HR Push-ups
Wall Balls (9/6kg)
Rest 1 minute between excercises – score is lowest number round for each exercise 

Wednesday, October 7, 2015


ANGIE, my first Crossfit wod.

Lying busted on the ground, heart jumping out of my chest, vision blurred not knowing what had just happened to me. ANGIE had just welcomed me to Crossfit.

It was the end of 2007 and two ex-rugby mates, Birchy (now 2600) and Rookie (Crossfit Gold Coast) had told me on separate occasions about a new training regime called Crossfit. Both these guys had been training partners throughout different times in my own rugby career as we complemented each other with intensity, competitiveness and a lot of niggle, no quarter given and none taken. They knew what they were talking about so I looked it up.

At first I was a bit stand offish, 8 minutes for a workout??? I was going to the gym at least 2 hours a day, 6 days a week, with social footy mixed in. This would be easy. Monday chest and tri’s, Tuesday back and bi’s, Wednesday shoulders and legs bit of cardio and repeat. 20-25 sets, supersets, drop sets,21’s anything to stimulate growth. This new workout or wod couldn’t be too hard compared to the training I was doing.

Scrolling through I saw a few movements I had never heard of: Turkish get up, GHD sit up and toes to bar. So when I saw pull ups, push ups, sit ups and squats I knew I could have a crack at doing the wod. It was a benchmark wod called ANGIE, that is 100 reps of the 4 movements as fast as possible. If I was going to do this, I might as well give one of the big ones a go.

So I called up Birchy who was a trainer at Fitness First in the city at the time to organise when to do it. It was first up the next morning, he had a client to train so the advice he gave me was “don’t spend too much time on the pull ups and have a red hot go on the other movements”. No worries, bodyweight suits me, let’s see what all the fuss is about.

3-2-1 GO!!

I could do 28 strict pull ups (back then kipping is cheating) as a max set, so I thought sets of 10 then 5’s then whatever. They slowed down pretty quickly. I was around 60 reps and down to singles as Birchy was suddenly training his client near me yelling at me to get to the push ups. Great! My forearms were fried and I was doing a ridiculous amount of bench press (still doing mobility on my right elbow to get it straight) so I enjoyed this part.
Sit ups just go, go, go. Hard but I had been at this level of intensity before so all was fine.

…then we got to the squats. Birchy’s client had disappeared and he was now in my ear telling me to do 100 straight, DON’T STOP, DIG IN and HAVE A CRACK! I was pretty cooked from the 260 odd reps before but air squats are easy right? Wrong, especially if you add intensity. At the 30 rep mark my legs were burning. At 60 reps the blackness started to come into my vision so I just closed my eyes and counted down.

…98,99, 100! Time!

 Looking at the videos and seeing all those guys lying on their backs at the end of a wod I was always cringing telling them to get up. But that was me: absolutely busted on my back, my lungs were burning and even though Birchy was still talking about how good this is, how much we are going to train blah, blah, blah his voice sounded 50m away down along corridor. All I could think about was that the showers/toilets were upstairs and how was I going to get up there without being sick and not having proper function of my quads.

Hooked! Even though ANGIE wiped the floor with me I knew straight away that this was for me. Not many times have I been back to that level of darkness as you learn not to sprint the first 100m of a 5k but every now and then a gem appears and just reminds you of when you first started Crossfit. I hope you guys can remember your first WOD.

Wednesday 7th October

E3MOM Push Press 4,4,4,4,4

Tuesday 6th October

6 rounds: 2 mins on/off: 10 Power Snatches (40/30kg)
10 Deaflifts (40/30kg)
10 Strict Press (40/30kg)
10m Blue Band Sprint

Saturday 3rd October

2 x 15 minute AMRAP: In teams of 3: WOD 1 15 Wallballs (9/6kg) 15 Plate Twists 20kg 3 Prowler Lengths (50/30kg)
WOD 2 30 KB Swings (32/24kg) 30 HR Push-ups
On both WODS 4 Burpees E2MOM

Thursday 1st October

For time: Row 750/600m
80 Slams (9/6kg)
60 Butterfly Sit-ups
40 Pull-ups
20 Burpees Row

Wednesday 30th September

Max Strict Press