22 May 2019 - WOD


A) Gymnastics Test
Death by Toes to Bar

B) Conditioning Test
10 minutes: Row for distance
* On minutes 0, 2, 4, 6, 8 perform 20 wall balls 9/6kg
* Breathing in gears 2-4 only
- G2 = Power nasal in / relaxed nasal out
- G3 = Power nasal in / power nasal out
- G4 = Power nasal in / power mouth out

* This is a conditioning test of your aerobic > anaerobic energy systems
* The aim is NOT to spend the full 10 minutes breathing in G4
* Can you efficiently up regulate your breathing (G4) when the work demand requires it (e.g. during the wall balls), and you can bring your breathing back under control (G2-3) on the rower?

19 May 2019 - WOD


Engine Work

A) Conditioning

2 Rounds for time:
800m Run
21 Dumbbell snatch, alternating arms
21 Single arm dumbbell thruster, change arms overhead
15 Dumbbell snatch, alternating arms
15 Single arm dumbbell thruster, change arms overhead
9 Dumbbell snatch, alternating arms
9 Single arm dumbbell thruster, change arms overhead

* Can also use a kettlebell

Specialist Sundays

* We will be testing Snatch and Clean & Jerk 1RM's tomorrow as part of our testing for next cycle, so today will be skill-focused

A) Snatch
High hang snatch + Hang snatch + Snatch
* Pause for 3 seconds on the catch of each rep

B) Clean & Jerk
High hang clean + Hang clean + Clean + Jerk
* Pause for 3 seconds on the catch of each rep

* For A & B, you will have 10-15 minutes to work on these complexes, focus on technique over load

Barbelles Lifting Class

A) Bench Press
4 x 5 @ 80%

B) Accessory
B1) Barbell hip thrust: 4 x 12 (increase by 5kg from last time)
B2) Russian kettlebell swings: 4 x 12 @ AHAP

C) Skill Work
Handstand push- up

18 May 2019 - WOD


Competition Class

A) Partner Workout

In teams of 2, complete for time:
30 Muscle-ups
75 Handstand Push-ups
5km Run

* Rx+, wear a weight vest
* One person working at a time, pull-ups and push-ups can be split as needed
* The 5km must be split into intervals of 400m or 200m

Gymnastics Strength & Skill

A) Flexibility

3 Sets of:
20 PVC shoulder pass throughs
3-5 Skin the cat w/ 5 second hold

B) Strength

10 Push-up w/ rock forward (Planche Progression)
10 Tuck-up to inverted hang
20 Lunge with arms overhead

C) Strength

3 Sets of:
5-10 Chin up w/ Pike leg raise
10 Rock to headstand + Handstand Push Up


A) Partner Workout

In teams of 2, complete "Severin", for time:
50 Strict pull-ups
100 Hand release push-ups
5km Run

* Rx+, wear a weight vest
* One person working at a time, pull-ups and push-ups can be split as needed
* The 5km must be split into intervals of 400m or 200m

15 May 2019 - Throwback Thursday: Making Progress - Intensity vs. Technique

It’s Throwback Thursday, which means its time for one of our Throwback Thursday blog! This week, we’re re-visiting a blog we first published on 16 January 2015, covering the incredibly important topic of “Intensity vs. Technique”.

Intensity can be defined as "exactly equal to average power (force x distance / time)”. In other words, how much real work did you do and in what time period? The greater the average power, the greater the intensity.

Technique can be defined as “a skilful, correct, safe and efficient way of performing movements”.

Intensity and average power are the variables most commonly associated with optimising favourable results. Do more work in less time (without overdoing it), and you’ll get fitter, faster, Fact. In order to improve, we have to be prepared to push ourselves, often to 'uncomfortable' levels.

There is a fine line between intensity and technique.

If we are focused on absolutely perfect technique every time we train, then our intensity will be much lower. On the flip side, if we go super hard all the time, it's likely that our form will suffer and we are at risk of injury. The key is finding the middle ground where you can go hard, but stay safe.

So where is this fine line between intensity and technique?

Let's use CrossFit's favourite example.... let's take a look at three imaginary athletes who are all going to do "Grace" (30 clean and jerks at 60 kg, for time) and they all finish exactly on 3 minutes.

Athlete A hits it first. He puts on heavy metal to work out to and gets himself all pumped up by running around the gym screaming and grunting, slapping his chest and face and throwing chalk everywhere. 3, 2, 1, GO!

The clock starts and he proceeds to yank the bar off the ground with a rounded back, he reverse curls it with little to no technique. He then strict presses overhead while heavily arching his lower back. Every rep is performed in the same way. He finishes his workout in exactly 3 minutes and drops to the ground in the fetal position, a sweaty, heaving, panting mess. He doesn’t move for the next 30 minutes.

It's Athletes B's turn, so he changes the music to his 'Chillin' on a Sunday' playlist. The clock starts and he calmly walks up to the bar, he spends what feels like an age getting into a perfect set-up and proceeds to clean and jerk with perfect form. He drops the bar to the ground and takes a couple of steps back and assesses his next approach. As the workout continues, he takes time to talk to the coach about his day. He too finishes at 3 minutes, he has not broken a sweat and he walks away feeling refreshed.

Finally, it's Athlete C's turn. He changes the music over to his favourite workout tunes and hits some dynamic mobility drills while he’s waiting to begin his workout. When the clock starts, his clean & jerk technique isn’t perfect – he has an early arm bend, and could probably open his hips up a little more – but it’s pretty good. His coach yells a few lifting cues, the athlete corrects his technique and strings together 10 good reps before dropping the bar. He gives himself 15 seconds before forcing himself to pick the bar back up and finishes the workout in 3 minutes, flat. When he’s done, he is sweating and breathing hard. He composes himself, takes a gentle jog and brings his heart rate down to normal levels in a few minutes.

All of the above athletes finished at exactly the same time and all the athletes lifted 60 kg so we can say that the athletes all performed "Grace" with the same absolute intensity. What we see in our descriptions is a big difference between the athlete’s relative intensity: the ability for each to push themselves physically and mentally.

For Athlete B, his movement was perfect, but his intensity was very low. Do you think his performance will improve his overall fitness in the future? He may have looked technically perfect, but because he lacked the intensity, his fitness is less unlikely to improve in the future.

On the flip side we have Athlete A aka 'Mr Intense'. He went so hard that he had no form, he was at risk of hurting himself and probably those around him. Although the intensity was super high, his lack of technique will likely result in little improvement next time he does this workout as he did nothing to work on his efficiency.

Athlete C is right on the money as he balances CrossFit's requirement of high intensity and good technique. He had a few technique errors, but nothing serious and he was able to correct them when cued by the coach. He was also able to push himself hard. If he performs like this on every WOD do you think he will improve faster than the other two athletes?....Yes!

Here are some tips that we have found helpful in our training...

Strength days

Aim to lift more than last time. For example, if I am doing front squats for sets of 5 reps, I check back in Beyond the Whiteboard of what my 5 rep max is. If the last time I did front squats for 5 reps my heaviest set was 100kg, then I always go into the session with the goal of my last 1-2 sets being above this weight. Even if it's just by 2.5kg, it’s still an improvement and every kilo counts!

Embrace the suck. I know that as I approach a new rep max, I may lean forward a little more than I would like and I will be in a battle to keep my knees tracking my toes perfectly. Provided it's only very minor deviations in form, the last couple of reps of each set should have you wondering whether your are going to make it! If you're unsure, speak to your coach if you have any questions or would like feedback on your form before you add weight, that's why we're here!


Keep rest periods short. The more resting you do in a workout the lower the intensity will be. One tip is to decide that each time you rest, it's only going to be for X seconds (10-15 seconds is more than enough). Keep an eye on the clock and time yourself. No matter how you feel, you will get back to work once those seconds have passed time and you will surprise yourself at how much more you can do.

Go in with a strategy. Decide how you are going to break up the work...make it a challenge!

Have a mantra. It's easy to convince ourselves to take a rest, but it's much harder to convince ourselves to keep working! When the going gets tough and I want to stop I just focus on the next rep, and nothing else. I actually say "another rep". Once I do that rep, I say again "just one more rep". Before you know it, you've done 5-10 more reps before you actually rest.


A) Strength: Power Clean
Establish a 5 rep max (touch and go)

B) Conditioning

"Big Bang"
50 Cleans (102.5/70 kg)

* Modify to 90% of your 5RM
* Time cap: 10 minutes

14 May 2019 - WOD


A) Conditioning

4 minute AMRAP:
27 Calorie row (or 21/18 Calorie bike)
27 Kettlebell swings (24/16 kg)
27 Chest to bar pull-ups

- 4 minute rest -

21 Calorie row (or 15/12 Calorie bike)
21 Kettlebell swings (24/16 kg)
21 Chest to bar pull-ups

- 4 minute rest -

15 Calorie row (or 12/9 Calorie bike)
15 Kettlebell swings (24/16 kg)
15 Chest to bar pull-ups

12 May 2019 - Reminder: Online Mobility Workshop on Sunday!

Don’t forget to tune in Sunday evening to Coach Phil’s Online Mobility Workshop! We will be focusing on assessing and improving your ankle mobility. The link to the workshop will be posted in Slack.


Engine Work

"Rabbits Delight V.2"

* Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to run 400m.
* The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles.
* After both partners have completed a run and the first movement, the cycle repeats for the next movement

Calorie row
Dumbbell thrusters
Calorie Assault bike
Burpee box jump overs (24/20 in)

* A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties.
* One point will be subtracted from the team’s score for every 2 seconds they finish behind the first team that finishes

Specialist Sunday

A) Skill
Muscle snatch + Power snatch balance: 3 x 3+3 with empty barbell

B) Power snatch
Build to a 1 rep max

C) Snatch push press + Overhead squat
4-6 x 3+1 @ 90%+ of B

Barbelles’ Lifting Class

A) Snatch Grip RDL
4 x 6 @ 90-100% of Snatch

B) Accessory
B1) Banded Face Pulls: 3 x 15
B2) Seated Z Press: 3 x 8-10

C) Skill Work
Linking Toes to Bar