tag:blogger.com,1999:blog-86324581358620985632024-02-19T13:11:33.696+11:00Crossfit2600 BlogRafaelahttp://www.blogger.com/profile/16868837249251204074noreply@blogger.comBlogger1425125tag:blogger.com,1999:blog-8632458135862098563.post-73749770827123552102016-01-22T15:30:00.001+11:002016-01-22T15:30:14.373+11:00<!--[if gte mso 9]><xml>
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<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"> Here is a great offer by our friends next door at assauge massage if you havnt got a massage from them before. I keep on top of my mobility but every time i see them they find a area that needs work straight away. Get on top of issues before they become injuries, massage is a great tool for this.</i></b></div>
<div class="separator" style="clear: both; text-align: center;">
<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCvmTJodOYNYgt0UQtKgxHYyM4dvzylfu_9DZ0vNrOpeMzwNlbRdfLWvMvvC3ghdpfBEDQiZ7OqLnjsE5p4r994nyFU64TFb1vw21pVLPsJOE880tPjD90ZghDkyesNORe0U721FSABnM/s1600/003.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCvmTJodOYNYgt0UQtKgxHYyM4dvzylfu_9DZ0vNrOpeMzwNlbRdfLWvMvvC3ghdpfBEDQiZ7OqLnjsE5p4r994nyFU64TFb1vw21pVLPsJOE880tPjD90ZghDkyesNORe0U721FSABnM/s320/003.JPG" width="240" /></a></i></b></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><br /></i></b><br />
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">“I had no idea I was that sore/tight...!!”</i></b></div>
<div class="MsoNormal">
(Why and when is massage an important addition to your
self-care)</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The most frequent cause of injuries we (massage therapists) see
in clients is; </div>
<div class="MsoNormal">
A substantial, recent change in exercise type, frequency, or
volume. </div>
<div class="MsoNormal">
Some examples include:</div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Taking up a new sport.</div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Increased distance in the build up to a
marathon.</div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Increased intensity in the build up to the
Crossfit Open.</div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Increased volume as part of a new training
program.</div>
<div class="MsoNormal">
All of the above points are good things to do, but need to
be done gradually to minimise the risk of injury.</div>
<div class="MsoNormal">
There are plenty of self-care and mobility techniques you
can use to manage muscle tension yourself. So much so that Kelly Starrett has
been able to write two good books on the topic.</div>
<div class="MsoNormal">
…BUT …many of your potential injury areas are tight well
before you are aware of it and you can sustain an injury in an area where you
have felt no pain prior to the event.</div>
<div class="MsoNormal">
The number one most common thing we here from clients is;</div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">“I had no idea I was that sore/tight...!!”</i></b></div>
<div class="MsoNormal">
Everyone has different level of body awareness, but even
some of the most ‘body aware’ people I’ve treated have been unaware of
significant problems areas.</div>
<div class="MsoNormal">
If these areas are not found and addressed early enough then
they can significantly increase the risk of injury.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Have you:</div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l1 level1 lfo2; text-indent: -.25in;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Just started at Crossfit?</div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo2; text-indent: -.25in;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Taken some time off and are hitting your
exercise with avengance for 2016?</div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo2; text-indent: -.25in;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Made plans to compete in the Crossfit open?</div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l1 level1 lfo2; text-indent: -.25in;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Had injuries in the past that are worrying you?</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Yes? Then it’s time to book a massage.</div>
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Ask one of our Coaches for a voucher for $30 off your
initial consult.</div>
<span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 107%; mso-ansi-language: EN-AU; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">…or click on the link to download one <a href="http://assuagemassage.us9.list-manage.com/track/click?u=6c16cc372a76ee942f69dd756&id=a5c01c90ed&e=aad30a6a6a" target="_blank"><span style="background: white; color: #606060; font-family: "Arial","sans-serif"; font-size: 13.0pt; line-height: 107%;">goo.gl/JZsUd3</span></a></span>joshhttp://www.blogger.com/profile/03561482458404995213noreply@blogger.com0tag:blogger.com,1999:blog-8632458135862098563.post-40139005046355584162016-01-06T11:41:00.001+11:002016-01-06T11:41:08.752+11:00As a crossfit coach we get asked many questions about how to improve
performance. Big ones like nutrition, lifting technique down to do i
need to colour co-ordinate my kit?(sorry Rosco) A massively under rated
tool to our lives is sleep.<br />At the start of february @2600 we a
holding a health challenge that has 5 components to it. These are
nutrition,training, mobility,water consumption and SLEEP. To get a pass
mark for sleep you will need to record the time you slept and also the
quality of it.<br />So whats in it for me? The benefits for sleep are
huge. What first triggered my interest in how i slept was for athletic
performance. Recovery is a massive training tool and sleep repairs
muscle and releases human growth hormone(HGH) during the deeper phases
of sleep. It also sorts through our memories for the day to see whats
important to keep and disgard. The glymphatic system is located in the
CNS and during sleep it removes alot of toxins from the brain.<br />So how
can we get a better sleep? In the hour leading up to bed time turn off
all electronic devices that emit blue light. This light will simulate
morning light and therfore keep arousal levels high. As evening
approaches the body will release the hormone melatonin and body temp
will fall preparing us for sleep. When the morning light rises melatonin
decreases, cortisol increases along with body temp ready to wake up.<br />During
sleep we need the room to be totally blacked out, no tv, air-con light
or even digital clock as this can disrupt our circadian rhythm. The
circadian rhythm tells our body when to sleep and be awake and also
during sleep the 90min sleep cycles. In the sleep cycles there are 2
main parts, non-rapid eye movement( of which this is broken into 4
parts, 1-2 light moderate and 3-4 deep sleep) and rapid eye
movement(REM). During parts 3-4 and REM is where most of the restoration
of the body and mind takes place.<br />Other factors in quality of sleep
can be mattres/pillow comfort, noisy street or partner(snoring),
alcohol,caffine and stesses in our lives. I know if i have high stress
and my cortisol (stress hormone) levels are high i wake up around 2am
thinking about the cause of the stress. In saying that the 8 hour
unbroken sleep is relatively new with the industrial revolution and the
artificial lighting of streets. Before then many people speculate that
we had a 'segmented sleep' with humans going to bed early, waking up for
around 2 hours then going back to sleep for the remaning 4 hours.<br />The
dangers of not getting enough sleep include depression, faster ageing,
forgetfullness, slow reaction times similar to low level drunk driving
and a increase in appetite with cravings for high fat/carb foods, along
with not letting the body and mind fully recover from the days
activities. The military have long used sleep deprivation to break a
person down. Everyone has their breaking point and sleep is the easiest
and fastest way to do this. Being awake for 48 hours certainly
challenges your thought process and mental toughness.<br />As i wake up at
04:15 i need to get to bed by 20:15!!!! Sometimes my 8 and 10 year old
put me to bed. It was hard at the start to get out of the habit of
watching tv or reading but as soon as you get used to waking up fresh
you cant wait for your head to hit the pillow. If you dont get the
required 8 -9 hours per night dont worry as you can sleep bank. This
means over the course of the week if you miss a hour or 2 you can bank a
couple of hours on the weekend with a nap or 2. I know after Sunday
lunch im fighting for my life not to sleep straight away.<br />We are asleep 1/3 of our lives, lets make it positive so we can thrive in the other 2/3<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXe5uFZZt0Q84aX5QkBTsFsQQ16Hi0fe7nFtd_uh0-_AUWMNGnNc6Nn5gHGzOWwGA6QpxQE2faWXxl9gANdmPQrpIs_skk-iJQwFhgi3BjGdMzM0PzX1GYkvoB0seIg9054DxF9PKSTAM/s1600/098.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXe5uFZZt0Q84aX5QkBTsFsQQ16Hi0fe7nFtd_uh0-_AUWMNGnNc6Nn5gHGzOWwGA6QpxQE2faWXxl9gANdmPQrpIs_skk-iJQwFhgi3BjGdMzM0PzX1GYkvoB0seIg9054DxF9PKSTAM/s320/098.JPG" width="320" /></a></div>
Big Heathy putting some hours into his 'sleep bank' back at Deakin days!!!!<br /><div class="separator" style="clear: both; text-align: center;">
<br /></div>
joshhttp://www.blogger.com/profile/03561482458404995213noreply@blogger.com0tag:blogger.com,1999:blog-8632458135862098563.post-42639482252647076062015-12-15T16:06:00.000+11:002015-12-15T16:06:07.061+11:00<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikPuWCguVKtepxnLPa__PME48HoklMk3go-asM95RL4NtpYVdzneq0jHqCqY37ZYHwSYi8I-Cws91UkdbATB-AKNoRTeg0QLhzLK7K3GklvwVa0w635DtTMm6SQr11pasCAGBSg-QRyjw/s1600/IMG_4645.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikPuWCguVKtepxnLPa__PME48HoklMk3go-asM95RL4NtpYVdzneq0jHqCqY37ZYHwSYi8I-Cws91UkdbATB-AKNoRTeg0QLhzLK7K3GklvwVa0w635DtTMm6SQr11pasCAGBSg-QRyjw/s320/IMG_4645.png" width="180" /></a></div>
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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.</div>
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<br />
I’d like to run you through a picture from a coaches perspective and translate
the body language I’m receiving, powerful stuff.</div>
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<br />
<b style="mso-bidi-font-weight: normal;">Stance</b>- 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.<br />
<b style="mso-bidi-font-weight: normal;">Dress</b>- 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.<br />
<b style="mso-bidi-font-weight: normal;">Gestures</b>- 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.<br />
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.<br />
<b style="mso-bidi-font-weight: normal;">Facial Expression</b>- 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
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<br />
It’s been a big year for all at 2600 have a safe and happy Xmas team, onward
and upward for 2016!!!! JB</div>
joshhttp://www.blogger.com/profile/03561482458404995213noreply@blogger.com2tag:blogger.com,1999:blog-8632458135862098563.post-69375491896583225732015-12-07T10:30:00.000+11:002015-12-07T10:30:18.642+11:00<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqwnPS76nu7ZIyh_BB6sotNR2VdLi8XP-j5T9dsT9XBNHswma-cll0AFo2fqY1akLqvfviJMORotxRIjhFsvoJ1R2qyLxElYx3GfHn3WUvR52Jkc6NYChwksFXHWZhCWpkIf2dXXcFGE8/s1600/_DSC9761.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqwnPS76nu7ZIyh_BB6sotNR2VdLi8XP-j5T9dsT9XBNHswma-cll0AFo2fqY1akLqvfviJMORotxRIjhFsvoJ1R2qyLxElYx3GfHn3WUvR52Jkc6NYChwksFXHWZhCWpkIf2dXXcFGE8/s320/_DSC9761.jpg" width="320" /></a></div>
<h1 class="page-title-cf">
Monday 7th December</h1>
Front Squat 5-5-3-3<br />
Back Squat 5-5-3-3<br />
Assistant work:<br />
Barbell single leg deadlift 3 x 8<br />
GHD back extension 3 x 8joshhttp://www.blogger.com/profile/03561482458404995213noreply@blogger.com0tag:blogger.com,1999:blog-8632458135862098563.post-37282472043844726702015-12-07T10:26:00.005+11:002015-12-07T10:26:58.655+11:00<h1 class="page-title-cf">
Friday 4th December</h1>
0-10 minutes: 10,8,6,4,2 Power Clean & Jerks (60/40kg) Box
Jumps (2:1)<br />
11-15 minutes: 5 minute EMOM: 5 Pull-ups 10 Push-ups 15 Air
Squats<br />
16-25 minutes: 10,8,6,4,2 Power Clean & Jerks (60/40kg) Slams
(9/6kg – 2:1)joshhttp://www.blogger.com/profile/03561482458404995213noreply@blogger.com0tag:blogger.com,1999:blog-8632458135862098563.post-67532832173351955602015-12-07T10:26:00.002+11:002015-12-07T10:26:34.225+11:00<h1 class="page-title-cf">
Thursday 3rd December</h1>
For time In Pairs:<br />
50 Wallballs (9/6kg)<br />
30m Blue Band Sprint<br />
50
Walballs<br />
30m Burpee Broad Jump<br />
50 Wallsballs<br />
30m Farmers Carry (32/24kg)<br />
10 Rope Climbs<br />
30m OH Lunge (20/15kg)joshhttp://www.blogger.com/profile/03561482458404995213noreply@blogger.com0tag:blogger.com,1999:blog-8632458135862098563.post-91849102208975164062015-12-07T10:26:00.000+11:002015-12-07T10:26:02.761+11:00<article class="post" id="post-4629">
<h1 class="page-title-cf">
Wednesday 2nd December</h1>
<div class="entry">
E3MOM:<br />
Floor Press 6-6-6-6-6<br />
Strict Pull-ups 3-3-3-3-3<br />
</div>
</article>joshhttp://www.blogger.com/profile/03561482458404995213noreply@blogger.com0tag:blogger.com,1999:blog-8632458135862098563.post-68339234511992846932015-12-04T13:37:00.001+11:002015-12-04T13:37:25.185+11:00<!--[if gte mso 9]><xml>
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<br />
<div align="center" class="MsoNormal" style="text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US">STAYING MOTIVATED WHEN YOU’RE INJURED<br />
<span style="mso-spacerun: yes;"> </span>OR HAVE MOVEMENT RESTRICTIONS</span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US">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. </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US">I’ve trained my whole life and had been
blessed with having very little go wrong injury wise… Well, I thought nothing
was wrong. </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US">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. </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US">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. </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US">Over time my shoulder improved and I was
able to reintroduce movements I was much happier and more comfortable doing!
Enter the hamstring tear …</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US">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 </span><span lang="EN-US" style="font-family: Wingdings; mso-ascii-font-family: Cambria; mso-ascii-theme-font: minor-latin; mso-char-type: symbol; mso-hansi-font-family: Cambria; mso-hansi-theme-font: minor-latin; mso-symbol-font-family: Wingdings;"><span style="mso-char-type: symbol; mso-symbol-font-family: Wingdings;">L</span></span><span lang="EN-US">!!). This time I was still able train with my buddies subbing
movements as required. </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US">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. </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US">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. <span style="mso-spacerun: yes;"> </span>Something is ALWAYS better than nothing.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US">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”.<span style="mso-spacerun: yes;"> </span>We have
all had our fair share of dealing with body issues and we are more than happy to
help you work though yours.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US">Px</span></div>
joshhttp://www.blogger.com/profile/03561482458404995213noreply@blogger.com0tag:blogger.com,1999:blog-8632458135862098563.post-53884447361012585002015-12-01T09:51:00.000+11:002015-12-01T09:51:04.815+11:00<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitxbfthN3DSY-uvQdDY_pYQ65a4m4UXR1si7jqorQmPCC4hnxMEOO-g9nlGdaNpC8_TOTCo_gkAlQXp9FVJcsfs-RLHZE-EakEWALo5rsuwm5a7hWYivCuVPm6KQ8XrLy02OXFPCQGMes/s1600/DSC_6482.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitxbfthN3DSY-uvQdDY_pYQ65a4m4UXR1si7jqorQmPCC4hnxMEOO-g9nlGdaNpC8_TOTCo_gkAlQXp9FVJcsfs-RLHZE-EakEWALo5rsuwm5a7hWYivCuVPm6KQ8XrLy02OXFPCQGMes/s320/DSC_6482.jpg" width="320" /></a></div>
<h1 class="page-title-cf">
Tuesday 1st December</h1>
6 rounds: 3 minutes on/off: 15 Slams (9/6kg) 10 Bar Burpees 5 Deadlifts (80/65kg) 100m Sprintjoshhttp://www.blogger.com/profile/03561482458404995213noreply@blogger.com0tag:blogger.com,1999:blog-8632458135862098563.post-43885521591775767912015-12-01T09:47:00.004+11:002015-12-01T09:47:36.660+11:00<h1 class="page-title-cf">
Saturday 28th November</h1>
24 minutes EMOM in pairs:<br />
minute 1: 4 Rope Climbs<br />
minute 2: 10 Burpee Box Jumps<br />
minute 3: 20 Thrusters (40/30kg) joshhttp://www.blogger.com/profile/03561482458404995213noreply@blogger.com0tag:blogger.com,1999:blog-8632458135862098563.post-55522277827715304692015-12-01T09:47:00.000+11:002015-12-01T09:47:16.012+11:00<article class="post" id="post-4620">
<h1 class="page-title-cf">
Friday 27th November</h1>
<div class="entry">
8 minute AMRAP:<br />
3,6,9,…<br />
Ring Dips<br />
Hang Power Cleans (60/40kg)<br />
2
minute rest<br />
8 minute AMRAP:<br />
3,6,9,…<br />
Toes to Bar<br />
Power Cleans (60/40kg)<br />
</div>
</article>joshhttp://www.blogger.com/profile/03561482458404995213noreply@blogger.com0tag:blogger.com,1999:blog-8632458135862098563.post-91099013110049250612015-12-01T09:46:00.003+11:002015-12-01T09:46:47.906+11:00<h1 class="page-title-cf">
Thursday 26th November</h1>
20 minute AMRAP:<br />
10 Wipers (50/30kg)<br />
15 Push Jerks (50/30kg)<br />
20 Deadlifts (50/30kg)<br />
200m Runjoshhttp://www.blogger.com/profile/03561482458404995213noreply@blogger.com0tag:blogger.com,1999:blog-8632458135862098563.post-83453142006773106242015-12-01T09:46:00.001+11:002015-12-01T09:46:27.047+11:00<div class="entry">
<div style="text-align: center;">
<span style="font-size: large;"><b>WEDNESDAY 25/11/2015</b></span></div>
<div style="text-align: center;">
<br /></div>
<strong>Wide Grip Bench Press</strong><br />
1 x 5 @ 50%<br />
1 x 3 @ 60%<br />
1 x 2 @ 70%<br />
1 x 1 @ 80%<br />
1 x 1 @ 90%<br />
2-3 @ > 95%<br />
<strong>Assistant Work – 1 minute rest between rounds</strong><br />
Strict HSPU (3 x 10)<br />
UH Pull-ups (3 x 10)<br />
Band Pressdowns (3 x 10)<br />
</div>
joshhttp://www.blogger.com/profile/03561482458404995213noreply@blogger.com0tag:blogger.com,1999:blog-8632458135862098563.post-69054134262398126032015-12-01T09:45:00.001+11:002015-12-01T09:45:29.281+11:00<h1 class="page-title-cf">
Tuesday 24th November</h1>
“Barbara” 5 rounds for time:<br />
20 Pull-ups<br />
30 HR Push-ups<br />
40 Sit-ups<br />
50 Squats<br />
Rest 3 minutes between roundsjoshhttp://www.blogger.com/profile/03561482458404995213noreply@blogger.com0tag:blogger.com,1999:blog-8632458135862098563.post-27670373777301065542015-11-26T12:00:00.000+11:002015-11-26T12:00:00.314+11:00<!--[if gte mso 9]><xml>
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The guys next door at Assuage massage are a wealth of knowledge and they have been kind enough to contribute to our blog.</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4r7sg4h0KmHwTImcWJwOwxuLA3Fsb5_YD2G21jYcyhDsmYr0qg-qbWuQrHvp5m6UvjmSLgfgVbKoRRbsnFeM3h1aWbkhoyY3mLxmc6C8l635G7AUxepQDMBEjP21Uejr4hiEZje6ruQg/s1600/assuage.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4r7sg4h0KmHwTImcWJwOwxuLA3Fsb5_YD2G21jYcyhDsmYr0qg-qbWuQrHvp5m6UvjmSLgfgVbKoRRbsnFeM3h1aWbkhoyY3mLxmc6C8l635G7AUxepQDMBEjP21Uejr4hiEZje6ruQg/s1600/assuage.jpg" /></a></div>
<br />
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
5 mins on the table with Pete</div>
<div class="MsoNormal">
</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Let’s talk electrolytes… (Are you getting enough?)<br style="mso-special-character: line-break;" />
<br style="mso-special-character: line-break;" />
</div>
<div class="MsoNormal">
Everyone has heard of them, but what are they and why are
they so important?</div>
<div class="MsoNormal">
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. </div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">Definition: <i style="mso-bidi-font-style: normal;">A substance that when dissolved in water
makes an electrically conductive solution.</i></b></div>
<div class="MsoNormal">
This electrical conduction is essential for all muscle
contractions, but also many more important body functions.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
One of the best examples of this Magnesium (Mg)</div>
<div class="MsoNormal">
Here’s my top 7 list of problems associated with Magnesium
deficiency (care of <span style="color: #666666; font-family: "Arial","sans-serif"; font-size: 8.5pt; line-height: 107%; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;">Charles Poliquin</span><span style="color: #2e2e2e; font-family: "Arial","sans-serif"; font-size: 10.0pt; line-height: 107%; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><br />
</span><span style="color: #666666; font-family: "Arial","sans-serif"; font-size: 8.5pt; line-height: 107%; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;">12/15/2009</span>).</div>
<div class="MsoNormal" style="background: white; line-height: 13.5pt; margin-bottom: .0001pt; margin-bottom: 0in;">
<b><span style="color: #2e2e2e; font-family: "Arial","sans-serif"; font-size: 10.0pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;">Constipation.</span></b><span style="color: #2e2e2e; font-family: "Arial","sans-serif"; font-size: 10.0pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"> </span><span style="color: #2e2e2e; font-family: "Arial","sans-serif"; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;">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.</span></div>
<div class="MsoNormal" style="background: white; line-height: 13.5pt; margin-bottom: .0001pt; margin-bottom: 0in;">
<b><span style="color: #2e2e2e; font-family: "Arial","sans-serif"; font-size: 10.0pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;">Fatigue</span></b><span style="color: #2e2e2e; font-family: "Arial","sans-serif"; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;">. 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.</span></div>
<div class="MsoNormal" style="background: white; line-height: 13.5pt; margin-bottom: .0001pt; margin-bottom: 0in;">
<b><span style="color: #2e2e2e; font-family: "Arial","sans-serif"; font-size: 10.0pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;">Inflammation</span></b><span style="color: #2e2e2e; font-family: "Arial","sans-serif"; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;">. 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.</span></div>
<div class="MsoNormal" style="background: white; line-height: 13.5pt; margin-bottom: .0001pt; margin-bottom: 0in;">
<b><span style="color: #2e2e2e; font-family: "Arial","sans-serif"; font-size: 10.0pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;">Memory</span></b><span style="color: #2e2e2e; font-family: "Arial","sans-serif"; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;">. 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.</span></div>
<div class="MsoNormal" style="background: white; line-height: 13.5pt; margin-bottom: .0001pt; margin-bottom: 0in;">
<b><span style="color: #2e2e2e; font-family: "Arial","sans-serif"; font-size: 10.0pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;">Sleep</span></b><span style="color: #2e2e2e; font-family: "Arial","sans-serif"; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;">. 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. </span></div>
<div class="MsoNormal" style="background: white; line-height: 13.5pt; margin-bottom: .0001pt; margin-bottom: 0in;">
<b><span style="color: #2e2e2e; font-family: "Arial","sans-serif"; font-size: 10.0pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;">Stress</span></b><span style="color: #2e2e2e; font-family: "Arial","sans-serif"; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;">. Magnesium is
essential for the detoxification of cortisol. The more stress you have,
regardless of the source, the more cortisol you have.</span></div>
<div class="MsoNormal" style="background: white; line-height: 13.5pt; margin-bottom: .0001pt; margin-bottom: 0in;">
<b><span style="color: #2e2e2e; font-family: "Arial","sans-serif"; font-size: 10.0pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;">Central Obesity</span></b><span style="color: #2e2e2e; font-family: "Arial","sans-serif"; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;">. Greater your
magnesium level, the greater your HDL levels; and the lower your blood glucose,
the lower your waist circumference.</span></div>
<div class="MsoNormal">
<br /></div>
joshhttp://www.blogger.com/profile/03561482458404995213noreply@blogger.com0tag:blogger.com,1999:blog-8632458135862098563.post-29138979018628487742015-11-23T13:38:00.002+11:002015-11-23T13:38:33.393+11:00<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgS0qg1VnS-MX7O8ylpalk21GyRNGfeXa1R3m1kv1FjpObasX_cmzm17zN15HCB0qRUeqwnRr2EOQjE2yMiGd8pW0xmQMuKuAap0gFsi3LxxgtQrQDHG5VYSMB_aW71PgsTEwoJ_vTNFMg/s1600/azza.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgS0qg1VnS-MX7O8ylpalk21GyRNGfeXa1R3m1kv1FjpObasX_cmzm17zN15HCB0qRUeqwnRr2EOQjE2yMiGd8pW0xmQMuKuAap0gFsi3LxxgtQrQDHG5VYSMB_aW71PgsTEwoJ_vTNFMg/s1600/azza.jpg" /></a></div>
<div style="text-align: center;">
</div>
<h1 class="page-title-cf heading-4612">
<span style="font-size: x-small;">Azza Mac loves a MAX day</span></h1>
<br />
<br />
<h1 class="page-title-cf heading-4612">
Monday 23rd November</h1>
<br />
<strong>MAX Pause Back Squat</strong><br />
1 x 5 @ 50%<br />
1 x 3 @ 60%<br />
1 x 2 @ 70%<br />
1 x 1 @ 80%<br />
1 x 1 @ 90%<br />
2 – 3 @ > 95%<br />
<strong>Assistant Work – rest 1 minute between sets</strong><br />
Single Leg KB Deadlift (3 x 10)<br />
Strict Toes to Bar (3 x 10)joshhttp://www.blogger.com/profile/03561482458404995213noreply@blogger.com0tag:blogger.com,1999:blog-8632458135862098563.post-73791880539998002892015-11-23T08:33:00.000+11:002015-11-23T08:33:12.460+11:00<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgV_0tN_rk2m33LwA8COnF5ta8scPL0BE7yKy5fk0iLjlcFuzOHukPrwsi0__8nAnwlRb19XFtJvSPmGhxs7pe0DuIFscoJqRmV00RBPjT2Sr4uh7iPWz5ipQNEzdlqJ1zlOh4sD7sDmn4/s1600/_DSC9624.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgV_0tN_rk2m33LwA8COnF5ta8scPL0BE7yKy5fk0iLjlcFuzOHukPrwsi0__8nAnwlRb19XFtJvSPmGhxs7pe0DuIFscoJqRmV00RBPjT2Sr4uh7iPWz5ipQNEzdlqJ1zlOh4sD7sDmn4/s320/_DSC9624.jpg" width="213" /></a></div>
<h1 class="page-title-cf">
Saturday 21st November</h1>
3 rounds for time:<br />
1 x Block Run<br />
and 3 rounds: 4 Burpee Pull-ups 8 Deadlifts (60/40kg) 12 Wall Balls (9/6kg)joshhttp://www.blogger.com/profile/03561482458404995213noreply@blogger.com0tag:blogger.com,1999:blog-8632458135862098563.post-85502794520413822412015-11-23T08:31:00.000+11:002015-11-23T08:31:17.345+11:00<article class="post" id="post-4607">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYQwdyzEBDR8XtNDfJfBKbBW5JfisXQWm_i7SofaixS5sCE_JteCyMBM8S33IzBQE6EUFAgRt_AgTf6Azy_G84WDqMqk89r59EWHjHVYUAODyPtzwMcpq26kzrV-gHBR-5EV-3i0uf0to/s1600/_DSC9616.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYQwdyzEBDR8XtNDfJfBKbBW5JfisXQWm_i7SofaixS5sCE_JteCyMBM8S33IzBQE6EUFAgRt_AgTf6Azy_G84WDqMqk89r59EWHjHVYUAODyPtzwMcpq26kzrV-gHBR-5EV-3i0uf0to/s320/_DSC9616.jpg" width="320" /></a></div>
<h1 class="page-title-cf">
Friday 20th November</h1>
<div class="entry">
20 minute AMRAP:<br />
Teams of 3:<br />
50 Power Cleans (60/40kg)<br />
40 Push
Jerks (60/40kg)<br />
30 Pull-ups<br />
20 Toes to Bar<br />
10 Prowler Lengths (30/15kg)<br />
</div>
</article>joshhttp://www.blogger.com/profile/03561482458404995213noreply@blogger.com0tag:blogger.com,1999:blog-8632458135862098563.post-66155365293232684982015-11-19T15:07:00.000+11:002015-11-19T15:07:58.013+11:00<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3lic7ImMc7L45X01d5LVU90T6N4gSYReEYGq83GALbmoNqy38TdMQ8ova8JHcahuG1LD7R1h9Ogog5mxwnKfSxhhrAV3hz1q6o-V0U4l_EAcQXvthecRUG47sVGKwX3SzQ3FVruwY1fk/s1600/_DSC9596.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3lic7ImMc7L45X01d5LVU90T6N4gSYReEYGq83GALbmoNqy38TdMQ8ova8JHcahuG1LD7R1h9Ogog5mxwnKfSxhhrAV3hz1q6o-V0U4l_EAcQXvthecRUG47sVGKwX3SzQ3FVruwY1fk/s320/_DSC9596.jpg" width="320" /></a></div>
<h1 class="page-title-cf">
Thursday 19th November</h1>
EMOM 18 minutes:<br />
Minute 1: 2 Rope Climb<br />
Minute 2: 6 Burpee Box Jumps<br />
Minute 3: 10 Power Snatches (50/40kg)joshhttp://www.blogger.com/profile/03561482458404995213noreply@blogger.com0tag:blogger.com,1999:blog-8632458135862098563.post-85102245961410488242015-11-18T11:05:00.000+11:002015-11-18T11:05:03.511+11:00<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBovHoSNFw-Fi60BEOYw_VVq2aBCI5HN9H1pbkMfy7JijVbkeuZUPWGJH5AirmX9g9-02cILrJmp9qCilUaVDMOnLfBeeG2_8rukrs_kKiYecfCb7WVKLky4Ml-IIGxuFx_iwqbRHZKak/s1600/_DSC9595.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBovHoSNFw-Fi60BEOYw_VVq2aBCI5HN9H1pbkMfy7JijVbkeuZUPWGJH5AirmX9g9-02cILrJmp9qCilUaVDMOnLfBeeG2_8rukrs_kKiYecfCb7WVKLky4Ml-IIGxuFx_iwqbRHZKak/s320/_DSC9595.jpg" width="320" /></a></div>
<h1 class="page-title-cf">
Wednesday 18th November</h1>
WG Bench Press 5 x 3joshhttp://www.blogger.com/profile/03561482458404995213noreply@blogger.com0tag:blogger.com,1999:blog-8632458135862098563.post-66027797109051434212015-11-18T11:03:00.002+11:002015-11-18T11:03:42.153+11:00<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipXxirLum1OMp2t5G6zMpj_x6PEEnBMAd2kAg7j549llkCuVEHmwKyp-Jas2pT2oc5Xfff6vVXgVRaaL9bNgyOQcLTaojEywCK2kgx-7-saDIybFsB_uJrW9Lhbk1v1rr7HCcnGRWhSho/s1600/_DSC9588.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipXxirLum1OMp2t5G6zMpj_x6PEEnBMAd2kAg7j549llkCuVEHmwKyp-Jas2pT2oc5Xfff6vVXgVRaaL9bNgyOQcLTaojEywCK2kgx-7-saDIybFsB_uJrW9Lhbk1v1rr7HCcnGRWhSho/s320/_DSC9588.jpg" width="320" /></a></div>
<div style="text-align: center;">
</div>
<h1 class="page-title-cf">
<span style="font-size: x-small;"> Two Wise Men</span></h1>
<br />
<br />
<h1 class="page-title-cf">
Tuesday 17th November</h1>
<br />
10 rounds 1minute on/off:<br />
24-21-18-15-12-9-6-3 Thrusters (42.5/30)<br />
8-7-6-5-4-3-2-1 Muscle-upsjoshhttp://www.blogger.com/profile/03561482458404995213noreply@blogger.com0tag:blogger.com,1999:blog-8632458135862098563.post-29707666086604896802015-11-16T14:30:00.003+11:002015-11-16T14:30:52.909+11:00<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcQbLobi-fhZaj-MJdzls555_oQ8CfLnUMW5NORaJEgX26UZ7OfVVntLbLcJg3o01viudicfOztP8sUuUEWQ6LeyNFXXTb1ehehkMYs0IIcL-9KJvuDTV3qjI_hUb62erIddvnr7VQhDk/s1600/_DSC9533.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcQbLobi-fhZaj-MJdzls555_oQ8CfLnUMW5NORaJEgX26UZ7OfVVntLbLcJg3o01viudicfOztP8sUuUEWQ6LeyNFXXTb1ehehkMYs0IIcL-9KJvuDTV3qjI_hUb62erIddvnr7VQhDk/s320/_DSC9533.jpg" width="213" /></a></div>
<h1 class="page-title-cf" style="text-align: center;">
<span style="font-size: x-small;">The Hayne Plane</span></h1>
<h1 class="page-title-cf">
Monday 16th November</h1>
HB Back Squat (Pause) 5 x 3joshhttp://www.blogger.com/profile/03561482458404995213noreply@blogger.com1tag:blogger.com,1999:blog-8632458135862098563.post-19110996794964818312015-11-16T14:28:00.000+11:002015-11-16T14:28:15.873+11:00<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlSaLIDiUbdrJ9hwsLbIDMv8E_Lc7CLaKXgdsb_3ANoaDXhfchgpm4ZMnhkcVUgBYQdF5O_wtScIw5Nb5RcyQe5HWaw1I3QvceeMDXR9EvCtkuqerI0vfs3KgovHSCPvs9SWirCGbzCJ0/s1600/_DSC9484.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlSaLIDiUbdrJ9hwsLbIDMv8E_Lc7CLaKXgdsb_3ANoaDXhfchgpm4ZMnhkcVUgBYQdF5O_wtScIw5Nb5RcyQe5HWaw1I3QvceeMDXR9EvCtkuqerI0vfs3KgovHSCPvs9SWirCGbzCJ0/s320/_DSC9484.jpg" width="213" /></a></div>
<h1 class="page-title-cf">
Saturday 14th November</h1>
30 minute AMRAP:<br />
In Pairs:<br />
20 Wallballs (9/6kg)<br />
25 Power Snatches (50/30kg)<br />
30 Knees to Elbows<br />
200m Run<br />
4 Rope Climbsjoshhttp://www.blogger.com/profile/03561482458404995213noreply@blogger.com0tag:blogger.com,1999:blog-8632458135862098563.post-66617638752474974292015-11-13T09:25:00.000+11:002015-11-13T09:25:27.228+11:00<div class="separator" style="clear: both; text-align: center;">
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<h1 class="page-title-cf">
Friday 13th November</h1>
“Fran” <br />
21-15-9<br />
Thrusters (42.5/30kg)<br />
Pull-ups<br />
For time.joshhttp://www.blogger.com/profile/03561482458404995213noreply@blogger.com0tag:blogger.com,1999:blog-8632458135862098563.post-42448650450293151482015-11-12T14:03:00.000+11:002015-11-12T14:03:31.163+11:00<div class="separator" style="clear: both; text-align: center;">
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<h1 class="page-title-cf">
Thursday 12th November</h1>
3 rounds for time:<br />
20 KB Swings (32/24kg)<br />
15 Pull-ups<br />
10 OH Plate Lunges (20/15kg)<br />
Big Block Runjoshhttp://www.blogger.com/profile/03561482458404995213noreply@blogger.com0