30 June 2019 - WOD


Engine Work

"The Ghost"
6 rounds, 1 minute per station, of:
Calorie row
Double under
1 minute rest

Specialist Sunday

A) Clean & Jerk

Power clean + front squat + clean + jerk: 5-7 x 1+1+1+1
*3 second pause in every receiving position

B) Accessory

Clean segment pull: 3 x 2
*Pause for 2 seconds at 1" off the floor, at the knee and in the power position

Barbelles’ Lifting Class

A) Strength: Bench Press

1 x 4 @ 80%
1 x 3 @ 87.5%
1 x 2 @ 95%

B) Accessory

3 Rounds (for quality)
10 Barbell Hip Thrusts
10/10 Staggered Stance RDL
10/10 Bulgarian Split Squats

C) Handstands

Skill Work

25 June 2019 - WOD


Tomorrow we test 1RM Snatch and Clean & Jerk, so don't end yourself today. If you are training today and tomorrow, use today as a chance to come in, move well and get a little sweaty.

A) Conditioning

Complete as many rounds as possible in 20 minutes of:
1 Rope climb
5 Burpees
200m Run

* If you've got a 20 lbs vest or body armor, wear it.
* Rx+: Legless rope climbs

16 June 2019 - dadWOD

Happy Father’s Day to all our dads and dads-to-be!


Engine Work

In teams of 2, complete as many reps as possible, as fast as possible of:
Burpee to a target
Kettlebell swings (24/16 kg)
Wall ball (9/6 kg)
Dumbbell walking lunge
Calorie assault bike
* Partner 1 runs 400m while partner 2 completes burpees. When partner 1 returns they switch with partner 2 running 400m and partner 1 performing burpees.
* Partner 1 then runs 400m while partner 2 completes kettlebell swings, when partner 1 returns they switch with partner 2 running 400m and partner 1 performing kettlebell swings.
*...continue in this fashion until both partners have completed all the movements.

* A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties. 1 point will be subtracted from the team’s score for every 2 seconds that team finishes behind the first team to finish. E.g., If the first team to finish completes 320 repetitions in 15:00 minutes, their total score is 320. A team that completes 350 repetitions in 16:00 minutes will also have a total score of 320 > For finishing 60 seconds behind team 1 they receive a 30 point penalty (1 rep for every 2 seconds)

Specialist Sundays

A) Tall clean + hang clean
5 x 1+1
* Focus on speed under the bar

B) Push jerk
5 x 3

C) Clean pulls
4 x 3 @ 95%+

Barbelles Lifting Class

A) Strength: Sumo Deadlifts
4 x 5 @ 8-9 RPE

B) Strength / Accessory
B1) DB Floor Press: 3 x 10
B2) T Bar Rows: 3 x 10

C) Strength / Accessory
3 Rounds for Quality
10 x Barbell Hip Thrusts
10 x 1.5 Walking Lunges

06 June 2019 - "Quarter Gone Bad"


A) Strength: Deadlift
1 x 3 @ 65%
1 x 3 @ 75%
1 x 3 @ 85% 1 x 3+ @ 85%
* If you performed the deficit deadlift in test week, do deficit today

B) Conditioning
"Quarter Gone Bad"
15 x 15 seconds on : 45 seconds off, alternating between:
Thruster (60/40 kg)
Weighted pull-up (20/10 kg)
* The thrusters & pull-ups should be heavy (strength day!)

02 June 2019 - WOD


Engine Work

With a partner, complete 8 rounds (4 each) of:
500m Row
21 Kettlebell swings (24/16 kg)
12 Burpees

* Alternate complete rounds
* Lots of rest, so push hard on each round!

Specialist Sundays


A) Tall clean: 5 x 3

B) Push jerk: 5 x 3

C) Clean pulls: 4 x 3 @ 90%

Barbelles Lifting Class

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

B) Accessory: Posterior Chain Strength Development
B1) Medball Hamstring Curls 3 x 6-8
B2) Banded Heels Elevated Glute Bridge 3 x 20

C) Accessory: Gymnastics Strength Development
C1) T Bar Rows 3 x 10
C2) Push Ups 3 x 10
C3) Bicep Curls 3 x 12-15

25 May 2019 - WOD


Competition Class

A) Every 2 minutes for 10 rounds:
- 10 Toes-to-Bar
- 2 Power Snatches (climbing)
* Start around 50-60% and slowly build each round

B) Every 2 minutes for 10 rounds:
- 3-5 Muscle-ups
- 2 Power clean + Push jerk (climbing)
* Start around 50-60% and slowly build each round

C) Conditioning
3 rounds for time of:
500m Row
21 Burpees
400m Run
* Time cap: 17 minutes

Gymnastics Strength & Skill

A) Flexibility
3 rounds:
10 Bridge ups
30 second weighted forward fold

B) Strength
15 minutes of:
5-10 Ice cream scoops
10 Ring push-up
10 Box jump from seated

C) Skill
10-15 minutes to work on:
Lateral wall walks
Freestanding handstand
Handstand walking


A) Gymnastics: Toes to bar
4 sets of max reps
* Rest exactly 2 minutes between sets

B) Conditioning
3 rounds for time of:
500m Row
21 Burpees
400m Run
* Time cap: 20 minutes
* This is a "bodyweight" fitness level test on BtWB, get after it!

01 May 2019 - WOD



A) Conditioning

Every 4 minutes for 12 minutes:
5 Power cleans @ heavy as possible
400m run @ fast as possible (or 500m Row / 1km bike)
* Score is time per round

– 3-5 minute rest –

Every 4 minutes for 12 minutes:
5 Front squats @ heavy as possible 1 minute:
Max rep burpees

B) Accessory
3-4 rounds
2 Kettlebell windmills, per side
60 second plank
2 Kettlebell windmills, per side
30 second hollow hold

15 April 2019 - WOD


A) Strength / Conditioning
2 rounds of:
Every minute for 5 minutes:
15/12 Calorie row
Every minute for 5 minutes:
5 Unbroken deadlifts @ 70%+
Every minute for 5 minutes:
15 Burpees

* The deadlifts will get challenging, try and pick something heavy but doable
* Rx+: 20/15 Calorie row

B) Strength / Accessory
2-4 Rounds, for quality:
Barbell bicep curls for a "21 set"
100ft Gun walk
8 Nordic curls, partner assisted

11 April 2019 - Throwback Thursday: "The Myth Behind the Muscle, or What's the Beef with Bulky?"

It’s time once again for our Throwback Thursday blog. This time, we’re throwing it back just a couple years to 2017, when Coach Maria got angry, then she became rational, then she got all emotional.

Read on to learn “The Myth Behind the Muscle”, and to ask “What’s the Beef with Bulky?”, originally published on 15 April 2017.

This throwback is dedicated to Alice, Hilary, Daisy, Naama and Aoife, who motivate and inspire our athletes every day.

Coach Maria circa 1989 (left), circa 2011 (middle), circa 2017 (right). Coach Maria trains 1.5 - 2 hours a day, 5 days per week. She consumes at least 2600 calories per day (aka A LOT).

We are well in to our strength cycle now and our blogs and social media posts abound with jokes about "Making the Gainz". We’re asking you to lift heavy, we’re decreasing the volume of conditioning workouts, and we’re programming dumbbell bench press.

Ladies, I think it’s a pretty good time to address the elephant in the room…

What if you don’t want to get the gainz?? What if you don’t want to increase the circumference of your biceps? What if you just want to get a bit more toned?


This post is going to start off as a bit of a rant, but bear with me. It gets more motivational towards the end.

The first rant begins…

American gymnast and 2016 Olympic individual all-around, vault and floor gold medalist, Simone Biles (top); British Track and Field Athlete and 2012 Olympic Gold Medalist, Jessica Ennis (bottom left); 2015 CrossFit Games Athletes preparing for the Open Water swim event (right)

What is bulky?

Am I bulky? Is Simone Biles bulky? Is Jessica Ennis bulky? What about these CrossFit Games athletes?

What’s the difference between bulky and muscular? Muscular and lean? Lean and toned?

Why is it ok and acceptable for someone or something else to shape your opinion of what too bulky is for you, if you’re enjoying your training?

Followed quickly by the second rant…

Let’s say you consider any of the aforementioned women to be too bulky for your tastes - their body shape is not what you would desire for yourself. Fair enough, again, to each their own and who am I to shape your opinion of what too bulky is!

But take a minute to rationalise…

Do you believe that these athletes picked up a dumbbell one day and their biceps grew exponentially, immediately? Do you think they did three sets of 60 kg back squats and the next day their ass and quads were so large that none of their jeans fit anymore? Do you think that the volume and intensity of strength training the average woman does every day in her CrossFit box or gym is enough to make her body look like this? If you answered yes to any of these questions, that's straight up ignorant and naive. Furthermore, by thinking that, you have completely undermined the effort these women have put in to get to where they are today.

These athletes train at least 3-4 hours a day, 5 days a week. Not to mention the time (and money!) they spend on recovery. They are meticulous with their nutrition and eat A LOT to support that training. They miss out on social engagements and make more sacrifices than you could imagine to develop their bodies into finely tuned, highly trained machines, all in order to achieve the goals they set out for themselves. And it takes a long time.

::Deep Breath::

Calming down, most women I have spoken to choose not to lift, or are tentative to increase the weight that they’re lifting, because they do not want to get bulky, i.e. gain too much muscle. Again, what “too much muscle” means is entirely subjective to you, but know that it doesn’t happen over night, and you have to put in some serious hours and make some difficult choices and commitments to get as muscular as these athletes.

As explained by Molly Galbraith of Girls Gone Strong:

Because most of the studies done on hypertrophy have been on men, post-menopausal women, or women with health conditions, it’s impossible to state with certainty how much lean mass a woman can expect to gain when she starts strength training. What I can tell you is that not a single expert guessed that it was greater than .5 – 1 lb. a month for the first 6-12 months, and that it slows considerably the longer you’ve been training. And this is in women who are making a conscious effort to gain lean mass, and eating to support these goals.


Let’s start with the physical benefits…

Increase your lean mass

Often, when people say they want to tone their physique, what they’re actually saying is they want to gain lean mass, and for good reason! Increasing your lean mass (aka your muscle mass) not only helps to give the appearance of a toned physique, it also helps maintain a healthy body composition because muscle is a metabolically expensive tissue, i.e. it burns more calories than fat tissue.

Put yourself ahead of the game (Bone density and Sarcopenia)

Strength training will also put you ahead in the Age Game, helping you maintain your good health as you get older. Lifting weights and lifting heavy not only increases bone density, which will help to prevent the effects of osteoporosis; it also helps reduce the effects of sarcopenia – the loss of muscle mass, strength and mobility – as you age. You’ll be the kick-ass 80 year old Grandma forgoing the zimmer frame to go hiking with your grandkids!

Fat loss (oh wait, wasn’t that your goal to begin with??)

As mentioned above, an increase in lean mass means an accelerated metabolism, which in turn promotes fat loss (assuming you’re eating as you should do).

Now the mental benefits of lifting…

Because you should all know by now that training encompasses so much more than a 20 minute AMRAP to get you sweaty!

Set more rewarding goals

Weight training gives us the opportunity to set positive, performance-based goals instead of negative, aesthetics-based targets (“I want to gain speed by getting an 8 minute 2k row, gain strength by adding 10 kg to my back squat, improve my fitness by being able to complete Murph as Rx” as opposed to “I want to lose 5 kg, drop an inch around my waist, fit into those size 10 shorts”).

Whereas training for an arbitrary aesthetic goal can be demotivating, training for a physical, tangible goal is much more rewarding and more exciting to follow through.

Develop confidence in overcoming a challenge

You know that little internal monologue you have before you approach a heavy bar? “I got this, the last set felt easy, I’m feeling strong today”. That’s called confidence and the bar is your challenge. Think that that confidence leaves you as soon as you walk out of the gym? Think again. The confidence you develop in your training will transfer directly over to any challenges you face outside of the box. You’ll find an increased sense of confidence overcoming obstacles, regardless of if they are measured in kilos or as deadlines at work.

Learn to deal with failure and character building

I can’t sugarcoat everything. There will be days when your lifts won’t go as planned, or a goal you set for yourself might take longer to achieve than anticipated. Strength training is a great exercise in building character, in learning to deal with failure, in picking yourself up, in trying again when you fail, in sticking with it when you can’t quite see the light at the end of the tunnel. Just like your improved confidence, these skills from your training will transfer over and help in the way you deal with problems in your everyday life.

Become a positive role model

Although I questioned if there was such a thing as too muscular (determined by one’s personal taste and preference), I’m certain there is such a thing as too skinny, which comes down to health and wellness. In a world dominated by unattainable notions of beauty, why not be the woman that shows younger girls not what they should look like, but what they can do?

Let’s refer back to those women I mentioned before when I was ranting about what ‘too bulky’ actually means.

I selected their photos because I know that we all look up to them. We are awe-struck when we see them on television, we well up with patriotic pride when they stand on the podium, and if we saw them in the street, you better believe we’d stop them for their photo. However, I bet you that we don’t do this because of the way these women look in their Instagram selfies or the way they rock a bikini. These women are empowering to other people (both women and men) not for how they look, but for how they perform. Their bodies have a purpose and they are doing everything in their power to fulfil that purpose. That is inspiring.

Regardless of your training background, your goals, what you want your body to look like, or what other people think about you, know that you can be strong, you can be athletic and you can move well. Focus on these positives in your training, instead of focusing on how you should look, and in addition to being strong and healthy, you might also possess that one thing that makes you more attractive than anything else... Happiness :)


A) Conditioning: Interval Weight Training

4 rounds, rest 2 minutes between rounds:
10 Snatch @ 70-75% (doable in 1 to 2 sets) immediately into:
1 minute: Max calorie assault bike or row

- Rest 5 minutes -

4 rounds, rest 2 minutes between rounds:
1 minute: Max push press @ 60% of 1RM
1 minute: Max burpees

02 April 2019 - WOD


A) Conditioning
4 x 5 minutes on : 2 minutes off, alternate between i and ii
* Nasal breathing only, gears 1 to 3

i) Pick a monostructural movement (row, bike, run)

15 Wall balls (9/6 kg)
15 Burpees

At the beginning of each rest period perform:
5 cycles of mouth inhale & mouth exhale
7 cycles of nasal inhale & mouth exhale
9 cycles of nasal inhale & nasal exhale

B) Positional awareness
3-5 rounds, for quality:
30 second forearm plank
30 second hollow hold
30 second overhead barbell hold
* Nasal breathing only
* Aim for full breaths