Part A: Mini DT Pyramid 7 rounds YGIG in teams of 3 Pyramid weight up to peak on 4th round then pyramid back down 9 DL 6 Power clean 3 Jerk Female: 55, 60, 65, 70, 65, 60, 55 (or scale) Male: 70, 75, 80, 85, 80, 75, 70 (or scale) (more…)

Week 5 of 5 The BUILDING Phase COACHES COMMENT:   RECOMMENDED WEEKLY READING: GymnasticBodies.com: Supplement Weight Lifting with Core Strength - Big, compound lifts are fantastic at building maximal strength and power, but there are more physical qualities that go untrained if you do not expose your body to other movements BreakingMuscle.com: Stress Is Ruining Your Fitness - Training really comes... [Read more]

How brave are you?   1minute bench press  @100% BW   1minute Deadlifts @ 140% BW   1minute rope slams double arm   Working with a partner “TAIL PIPE” – Gym Jones -row 250m AFAP -hold 2x24/16kg KB's in a racked position whilst partner rows 250m Alternate and repeat for 3 rounds AFAP

Week 4 of 5 The BUILDING Phase COACHES COMMENT: Some food for thought in for coaches, athletes and lift: 10 Rules for Students, Teachers, and Life by John Cage RECOMMENDED WEEKLY READING:   (more…)

Something a little different this week, something that all of us should stop and read often. I've just spend the last week in Thailand on Ido Portal's Movement Camp 2016, and Ido kick of this year in the same manner as the 2015 camp.  The 10 rules for students, teachers and life by John Cage. RULE ONE: Find a place you... [Read more]

Exercise - remind me why we do it? (more…)

  Number 5s Heavy Metcon   Warm up KB squats 10 Walking lunges 10 KB swing 10 Press up 5 X5 rounds   Working with a partner in a UGIG format working through list. Bench press 5x5 Double KB / DB man makers YGIG 5 reps each Deadlifts 5x5 Double KB / DB man makers YGIG 5 reps each Pull... [Read more]

Week 3 of 5 The BUILDING Phase COACHES COMMENT: What top 5 supplements should CrossFitters and Met-conners be taking to support their training and to help them recover effectively?  (read more) RECOMMENDED WEEKLY READING: BreakingMuscle.com: Periodize Focus, Not Just Intensity - However, unless you’re an elite athlete, a more well-rounded program may serve you better. Specialists in a single sport tend... [Read more]

I'm not a massive advocate of taking or recommending huge amounts of supplements if the nutrition is not also in check.   There is very little point in wasting your money on high quality supplements if your going to eat shit.  The priority to any good nutrition plan should be: 1. Hydration is key - you need to be staying... [Read more]