Gymnastics Phase 6: Middle Split Mobility & L-Sit to Shoulderstand on the Rings

Posted 5th October 2016 by Josh Schouten

MrPotatoeThe barbell is by far the best tool in the gym to improving lower body strength, and the gymnastics rings are the best tool for upper body strength.

With a well structured strength focused program it doesn’t take long for a couch potato to start seeing improvements in their lower body strength.  By sticking to the program, and making gradual progressions, before long most athletes can perform multiple repetitions of bodyweight back squats and 1-1.5 x bodyweight deadlifts.   So why do so many of us have trouble bash out bodyweight movements like pull-ups, push-ups, dips, and levers?  Is the lower body that much stronger than the upper body? (more…)

Heavy Metcon 5/10/16

Posted 4th October 2016 by Geoff Stewart

fat super hero








3 is the magic number


Warm up

For workout


Working with a partners in a YGIG format AFAP for 3mins do 3 reps of the movement then rest 3min and reset for next movement .

Power cleans @70%BW

Back squats @ 80% BW

OH push press @ 50%BW

Deadlifts @ 110%BW

Strict Pull up @ BW

Thruster @50%BW

Press ups @ BW

BB curls @ bar

Laterial raises @ lite


The weight on the bar should be manageable for 3 GOOD reps and working fast for 3 mins.



Crossfit training plan 3/10/2016-9/10/2016

Posted 2nd October 2016 by Geoff Stewart

Intensification 3

Into week 3 of our GPP intensification phase. This week we are very much sticking to the same theme as last week – lets please focus and record your numbers on lifts and RPE (see below) on breathing pieces. This week:

  • Put a few more kg on the functional rep ranges
  • Try to get a few extra reps at a little more weight out of your timed pieces
  • Be solid and fluid on our Olly lifting, aim for speed and solidarity
  • Breathing days: look to push those rates of perceived exertion (RPE)
  • WODs: have fun and work hard.

So when we talk about effort and weight percentages it can get a bit confusing and leave many standing staring at weight plates and wondering why they are having a longer than normal rest period. When we talk about weight %s we are usually referring to a percentage of your 1 rep max and a percentage of this number (the max amount of weight you can lift for 1 rep max effort). This can be confusing because not many people know their 1rpm – if you don’t there are charts to help and you can estimate accurately your 1rm from pretty much any rep max under 10 or ask your coach for an idea. When we talk about RPE (rate of perceived exertion) we are talking about how much effort you are putting into a particular task and what type of physical reaction (breathing, tiredness) you are having. Pretty much everyone’s 1rmp and RPE will be different and needs a bit of a learning curve to understand. On our WODs and breathing days we will be asking you to work to a particular RPE level – this may vary depending upon the length and type of workout but have a go, if you don’t try you’ll never know. In our experience most people underestimate what they can do and then stand around saying I could have worked much harder, don’t be that person. If anyone tells us there working at level 11 and 110% effort we will send you outside to stand in the corner.

Deep breath let’s go.


Get Regular Sleep

The quickest way to derail your nutrition and training protocol is to have an irregular sleep schedule. Sleep is the most underrated performance enhancer and general health promoter. Anything less than 7 hours a night is not good enough. 8 hours a night is great. 9 hours a night will leave you feeling invincible. To keep your metabolism firing and your energy levels optimal (energy=motivation), get more sleep!

Tips for good sleep:

Drink at least 300mls of water prior to falling asleep so you don’t wake up in a fatigued state from dehydration.

Take Magnesium before going to bed as Magnesium has a calming effect on the nervous system.

Get rid of the TV and other blue light devices in your bedroom.

Taking away distractions will allow you to get in a routine of falling asleep faster when you enter the bedroom.



Let’s Upgrade your Weapons

Posted 1st October 2016 by Josh Schouten

Weapons: The new phase begins tomorrow and let’s chase down some new PB’s. We’re going to look at how you’re body will improve through different lactic progressive programming and static dynamic strength work. We’re looking at increasing your aerobic output and your ability to buffer lactic acid. I feel you will not enjoy this at the time, but I know you will all love the improvements at the end of 6 weeks. So lets hit the first tests hard, train through the phase and then retest with some great results.

Weapons October 2016 PDF