01 June 2019 - WOD


Competition Class

A) Every 2 minutes for 10 rounds:
5-10 Handstand push ups
1 x 3-Position squat clean
* Start around 50-60% and slowly build each round

B) Every 2 minutes for 10 rounds:
10-15 Toes to bar
1 x 3-Position squat snatch
* Start around 50-60% and slowly build each round

C) Conditioning
In teams of 2:
1000m Row (Switch every 250m)
- 2 minute rest -
1000m Row (Switch every 250m)

Gymnastics Strength & Skill

A) Mobility
3 rounds for quality:
1 minute elevated pike stretch
10 Bridge-ups

B) Strength
10 rounds for quality:
5 Chin up @ tempo 31X2
10 Push up @ tempo 31X2
10 Jumping lunge

C) Midline
3-6 rounds for quality:
30 seconds L-sit
30 second frog stand


A) Conditioning
15 minute AMRAP:
30 Double-unders
15 Power cleans (50/35 kg)
30 Double unders
15 Toes to bar

B) Gymnastics
Weighted pull-ups: 5 x 3

30 May 2019 - WOD


A) Gymnasitcs Skill: Toes to bar
10 minute AMRep:
1, 2, 3, 4, 5....
Toes to bar
* Only unbroken sets count. If you miss a set, rest and try again
* Rest as little as possible between sets

B) Conditioning
3-4 x 3 minutes on : 3 minutes off:
10 Calorie row
10 Thruster (42.5/30 kg)
* Rx+: Perform 15 thrusters or increase load to 50/35kg
* Breathing in gears 2-4 only

26 May 2019 - Memorial Day Murph is Monday!

Have you signed up for your heat?


Engine Work

A) Conditioning
With a partner complete 30 minutes of rowing for max metres
* Partners must switch every 90 seconds, this will be 10 sets per person

Specialist Sundays


A) Muscle snatch: 5 x 3
B) Tall snatch: 5 x 3
C) Back squat: 4 x 3 @ 75%

Barbelle’s Lifting Class

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

B) Accessory
B1) RNT Split Squats 3 x 10
B2) Landmine Single Leg RDL 3 x 10

C) 12 Minute EMOM
Min 1: 3-5 Negative or Strict Pull Ups
Min 2: 3-5 Negative or Strict Ring Dips
Min 3: 20 second Handstand Hold (against wall)
Min 4: 30 seconds Hollow Hold (active rest)

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!

24 May 2019 - Next Step Nutrition's Detailed Guide to Supplements

Guest post by Jonny Landels of Next Step Nutrition

Today, I am going to walk you through a detailed guide to supplements. However, I'm not going to mention everything you've ever heard of, so if I miss something off your list I will share at the end where you can go to for that answer. You can be damn certain though, if I haven’t mentioned it here, there probably isn't evidence to support it.

Note: I will not be including whey or casein protein powder in this blog as I view these more as performance foods that can be included in your daily diet to simply increase your protein intake.

I'm going to break supplements down into 3 sections:

  • Supplements for health

  • Supplements for sport/performance

  • Potential supplements worth mentioning

Let's get into it, shall we?

Supplements For Health

1. Omega 3 Fish Oils

Let me start this section off by saying, if you eat oily fish 2-3x per week, then you do not need to supplement. By oily fish, I mean salmon, mackerel, fresh tuna, etc. If you aren't, then this one is a no-brainer. If you are vegan, then your best bet is to use Algae Oil. The omega-3 fish oils are EPA and DHA.

Benefits include:

Lowers blood pressure and can reduce high blood pressure (Miller et al., 2014) - ACE Inhibitors
Lowers cholesterol and blood lipids (Zulyniak et al. 2013) - Statins
Anti-platelet Activity (Stroke/DVT) – Warfarin
Antiarrhythmic (Metcalf, 2008) - Beta Blockers
Anti-inflammatory (Kremer, 2005)
NSAIDS Improvement in Depression (Sublette et al., 2011)
Anabolic resistance in elderly (Smith et al., 2010)
Help improve weight loss (Noreen et al., 2010)

For these reasons, these are so important in our daily lives. The dosage is goal and individual dependent; however, I usually recommend most athletes have between 500-800mg of combined EPA and DHA per day. Unlike other supplements, quality isn't overly important – the higher quality ones will have that dosage without having to take too many pills. The MyProtein Omega+ and Puori are both decent.

2. Vitamin D

Vitamin D is a fat-soluble pro-hormone that we produce naturally when we're exposed to sunlight. The issue is that in the UK we don't get a great deal of sunshine! We only absorb a very small amount from food, but foods that are high in Vitamin D include butter, eggs, mackerel, meat, and fortified cereals. More than 50% of the population are actually deficient in this essential vitamin.

Benefits include:

Improves immune system (Prietl et al., 2013)
Improves bone health via supporting calcium absorption (Hill et al., 2013)
Reduces the risk of bone loss & fracture risk (elderly)
Vitamin D deficiency associated with the development of CVD, cancer, IBD & AI disorders (Holick, 2007)
Reducing depressive symptoms (Shaffer et al., 2014)
Potentially improves strength (Tomlinson et al., 2015)
Potentially improves fat loss (Ortega et al., 2008)

Ideally you should get yourself tested to get the correct dosage, however, a standard recommendation for many is from 2,500 to 4,000 iu depending on goals and skin tone (darker skins need more!)

Supplements For Performance

1. Coffee

As many of you know, coffee is life, and caffeine is one of the most researched supplements out there. Caffeine is a naturally occurring stimulant found in several forms: coffee, chocolate, energy drinks, tablets, and powder. It is a mild diuretic (meaning you'll urinate more) so you have to be cautious of dehydrating if all you're doing is drinking flat whites or long blacks all day!

You also have to be careful of caffeine dependency, this is a real thing! If you can't remember the last day you went without some form of caffeine, then it could be harming your sleep and daily energy levels. If this sounds like you, I would highly recommend a caffeine deload: where you spend 3 days with absolutely no caffeine whatsoever. It will suck, but I promise you that you will come out the other side sleeping better, with more energy, and craving less coffee

Remember the next time you have coffee before a workout, caffeine is metabolised in about 45 minutes and has a half-life of 4-6 hours. This means that 4-6 hours later there is still half the mg of caffeine within your system.

Performance Benefits include:

Spares muscle glycogen (Greer et al., 2001)
Reduces reaction time (Duvnjak-Zaknick et al., 2001)
Increases alertness & improves decision making, especially when sleep-deprived (Kamimori et al., 2015) Increases force/strength (Placket, 2001)
Improves muscular endurance (Carr et al., 2001)
Improves endurance performance (Desbrow et al., 2010)
Reduces the rate of perceived exertion (Backhouse et al., 2011)

Other benefits include:

Reduces appetite (though research is mixed here)
Stimulates fat oxidation (this does not correlate into fat burning unless a calorie deficit is created) (Astrup et al., 1990)
Increases metabolism (Astrup et al., 1990)

How much?

Dosage-wise, you should look to take 2-6mg/kg of body-weight 45-60 minutes prior to exercise or competition

2. Creatine Monohydrate

Creatine monohydrate is also one of the most well-researched supplements out there. Beware of new versions, monohydrate is the one you want. In my opinion, Creatine monohydrate should be on every serious weight trainee's list.


The biggest effect is in repeated high-intensity efforts with short recovery (Izguierdo et al., 2002)
Isometric strength improved after only a few days (Cramer et al., 2007)
Increase the training load that can be tolerated; therefore, increased hypertrophy (Bemben et al., 2005)

Why can it improve weight training adaptations?

It increases training quality & increases strength (Rawson et al., 2003)
↑ Recovery (Cottrell et al., 2002)
Amplifies training-induced adaptations (Olsen et al., 2006)

Benefits to endurance athletes:

Increased muscular endurance (Chwalbiñska-Moneta, 2003)
Lactate Threshold occurs at a higher intensity. Increased time to exhaustion
Increased glycogen storage (Nelson et al., 2001)

Are there any other benefits?

As little as 5g/day of creatine has a significant increase in both working memory and intelligence (Rae et al., 2007)
Increased lean mass and performance for vegetarians (Burke et al., 2003)
Less decline in performance after sleep deprivation (McMorris et al., 2006)

How much?

All you need is 5g/day consistently for optimum gains, don't worry about loading or cycling it, neither are really necessary.

3. Beta-alanine

Beta-alanine is an intracellular buffer of hydrogen ions through increasing muscle carnosine levels. It's a common ingredient in pre-workout supplements and is the reason your skin tingles when you take them!


This supplement only has benefits in certain sports and situations. It needs to be more than 90s minimum, but shouldn't be taken in aerobic training periods/sports. As it buffers hydrogen ions, it reduces time to fatigue and improves anaerobic performance. It's perfect for CrossFit athletes and team sport players.

How much?

Take little and often throughout the day in small doses to lower the side effect of skin tingling (paraesthesia). You need to load beta-alanine for 4-10 weeks with 80mg/kg bodyweight and then afterwards maintain with 40mg/kg.

4. Sodium Bicarbonate

Sodium bicarbonate is gaining more and more traction in endurance sports to help anaerobic performance by buffering hydrogen ions and lowering lactic acid. However, stomach upsets are common with this one so I won't mention it too much!

Potential Supplements Worth Mentioning

1. Multivitamins/Multiminerals

These are usually in pill form and contain a wide range of vitamins and minerals. These can be useful if you struggle to get certain micronutrients in, or are deficient in some for whatever reason. However, you have to be careful of the form of some of the vitamins/minerals, as they could potentially compete against each other for absorption (like Zinc and Magnesium). To be honest, unless you're knee deep in a calorie deficit as a small female, you should be able to get your micronutrients from a varied diet

2. Probiotics

There's a huge hype over these at the moment, but is it warranted? There is still mixed evidence around them, some showing strong health benefits and other's showing no significant difference. However, they could be very useful in helping heal the gut after a course of antibiotics, or after some severe travelling. My advice would be not to worry about it unless you've had some major gut issues and have been advised by a GP.

3. Tart Cherry Juice

This one is another sports supplement that has some mixed evidence supporting it. However, it has evidence to show a reduction in DOMS and an improvement in sleep due to its natural melatonin content. I've used it myself and with some clients, but it's hard to know whether this has an effect or if it's the combination of good nutrition, fish oils, and sleep etc.

4. Beetroot Juice

Some evidence to show an improvement in aerobic exercise due to it reducing the cost of oxygen, however, it is mixed.

5. BCAA's

Let me just tee this up with the fact these are the most over-hyped supplements on the planet. The branched chain amino acids are only necessary if you have low protein intakes. If you get enough protein in your diet, you do not need them. They can be potentially useful if you intermittent fast and train before breaking the fast.

And that's that!

Yep, that's my huge overview of supplements. Remember, if it's not here, it probably doesn't have sufficient evidence to be useful. Do your due diligence and check stuff out on examine.com for profiles of research and affect on humans.

Be wary of people selling stuff! Remember that supplement companies have margins and people will sell anything these days. If you're an athlete or in tested sport, your best bet is to go for an Informed Choice brand to make sure you don't get popped for any banned substances.

If you'd like to discuss anything here or let me know what you think, please reach out to me on email: jonny@nextstep-nutrition.com


A) Strength / Conditioning

In teams of 3...

A1) 9 minute AMRAP of bench press:
50 reps at 60/40 kg
50 reps at 70/45 kg
AMRAP at 80/50 kg

- Rest 3 minutes -

A2) 9 minute AMRAP of power cleans:
50 reps at 70/45 kg
50 reps at 80/50 kg
AMRAP at 90/55 kg

- Rest 3 minutes -

A3) 9 minute AMRAP of front squats:
50 reps at 80/55 kg
50 reps at 100/70 kg
AMRAP at 120/80 kg

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?