rep max

28 Nov 2015 - Vote for your Golden Kettlebell of the Year Awards!

It's just soooo sparkly!

It’s time to vote for your favourites for the Golden Kettlebell of the Year Awards!

To celebrate the end of our Christmas Crackers and the culmination of a pretty bangin’ year, we will be presenting a select group of athletes with a Golden Kettlebell of the Year Award, voted for by YOU!

There are six categories for the 2015 Golden Kettlebell of the Year award, and we would like you to vote for a male and female athlete who you think has well and truly earned each Award…

The categories are:

Best Pain Face, Male & Female
Whether it’s the mobility pain face, the Hitting a new PB pain face, the eek-ing out the last rep of a brutal WOD pain face, we’ve got quite a few solid contenders!

Best Banter, Male & Female
The Best Banter Award goes beyond the casual ‘snatch’ joke. Who is the athlete that always has the best quip, at any part of the session? Who always makes you laugh, no matter how badly you want to cry during a WOD?

The Lost One, Male & Female
They might have been here for a year, but they still haven’t quite figured out how to count their reps, where they should do their wall balls, or when they should go out for a run. Bless their cotton socks.

Best WOD Wardrobe, Male & Female
You know when you see this athlete saunter in to the gym, they’ll be lookin’ the bizness. Dressed head-to-toe in the newest Reebok, Lululemon and Sweaty Betty attire, or rocking the Nike metcons that have only just been released, you can always count on this guy and girl to be dressed for success.

Most Improved, Male & Female
This is the athlete that has put in the time, put in the effort, made the sacrifices, made the commitment and, as a result, has improved drastically since they started. It might be through weight loss, improved technique in their lfits and gymnastics, or simply smashing WODs that used to leave them in a ball on the floor. Who’s your pick?

Most Supportive, Male & Female
Who can you count on to shout for you during a WOD, to encourage you to go for that final lift, to be the first one to high five you after a session, or the first one to shake your hand and say hello when you walk in to the gym?

We will be sending out an email from Survey Monkey for you to vote for your favourites for each category, or you can also submit your ballot at the gym.

Get your awards speeches ready!


Testing Week, Day 6

"CrossFit Total"

A) Back Squat: 15 minutes to establish a 1 rep max

B) Shoulder Press: 15 minutes to establish a 1 rep max

C) Deadlift: 15 minutes to establish a 1 rep max

19 Nov 2015 – Strength Aerobic Method


Strength Aerobic Method

A) Front squat: 20 minutes to establish a heavy set of 2 reps

B) 4 rounds of:
10 Bench press @ 50% 1RM, tempo 2020
- Rest 30 seconds -
10 Ring row, tempo 2020
- Rest 30 seconds -
10 Front squat @ 50% 1RM, tempo 2020
- Rest 30 seconds -
* If you performed this last week, add 2.5 to 5kg on the barbell lifts

10 Aug 2015 – Got Goals? We want to know about them!

How are your Visions shaping up? Do you have your 1, 3, 6, 9, 12 month goals written down? Well, we want to know about them! 

Now that you've got your goals, the next step is to let your coaches and your fellow athletes know about them. 

What we want you to do is...

1) Write your 1 year goal on the final page of your goal setting pack in BIG, BOLD letters.

2) Bring your completed Goal Setting Pack and Goal Page in to the box and give it to one of the coaches OR email the completed pack to

3) We will take a picture of you with your goal to put up at the box or we will post the final page up on the wall.

4) We'll take note of your goals and follow up with you shortly with any suggestions we might have to help you out.

Looking forward to reading all about how you are going to smash the next 12 months!

PS If you don't yet have a Goal Setting Pack, let me know ASAP and we can get you a copy


A) General strength
A1) Push press: 15 minutes to establish a 1 rep max for the day
A2) Take 80%+ of A1 and perform 3 sets of:
3 Push press + 3 Push jerk

B) EMOM 5 Thrusters
With a continuously running clock complete 5 thrusters every minute:
From 0:00-5:00 use 30/20 kg
From 5:00-10:00 use 40/30 kg
From 10:00-15:00 use 50/35 kg

Continue adding 5-10kg every 5 minutes for as long as you are able. Post total number of reps completed.

22 July 2015 – Find your Front Squat 3 Rep Max & Other Goodies


A) Front squat: Establish a 3 rep max

B) Gymnastics Development
5 rounds:
10 Deficit Push-ups, tempo 2020
- Rest 20 seconds -
10 Ring rows, tempo 2020
- Rest 1 minute -

C) Tabata
Kettlebell swings (24/16 kg)
- Rest 90 seconds -

* Score is total reps of kettlebell swings over 8 intervals and total reps of burpees over 8 intervals

26 June 2015 – Snatch 1RM and BroSesh this Sunday!

Don't forget, our next BroSesh is this Sunday 28 June from 10.30 am! Join your coaches for a spicy little workout, followed by a post-WOD refuel at The Breakfast Club in Crossrail Place, Canary Wharf. The session is free for all members, hope to see you all there!


A) Snatch Skills EMOM:
Minutes 1-4: 3 Overhead squats w/ 3 second pause in the bottom
Minutes 5-9: 2 High hang snatch
Minutes 10-14: 2 Low hang snatch
Minutes 15-19: 2 Snatch

B) Snatch: 10 minutes to establish a 1 rep max

29 May 2015 – WOD

"Attitude is a little thing that makes a big difference." - Winston Churchill


A) Barbell Skill Development: Power Snatch

B) Power Snatch: In 10 minutes, establish a 1 rep max

- Rest 2 minutes -

B) In 10 minutes, get as far as possible through the following:

20 Power snatch @ 70% 1RM
20 Over the box jumps (24/20 in)
15 Power snatch @ 75% 1RM
20 Over the box jumps (24/20 in)
10 Power snatch @ 80% 1RM
20 Over the box jumps (24/20 in)
5 Power snatch @ 85% 1RM

*I was able to justify using this hilarious and adorable picture for this blog by including an important motivational quote. Coach Maria For The Win.