WOD Mon 20/10/2014
A: Snatch grip deadlift 4 reps 7 sets 1 min rest
B: Pendlay row 5 reps 6 sets 90 secs rest
C: 3 rounds for time
5 wall climbs
15 pull ups
30 sit ups
10 min time cap for C
WOD Mon 20/10/2014
A: Snatch grip deadlift 4 reps 7 sets 1 min rest
B: Pendlay row 5 reps 6 sets 90 secs rest
C: 3 rounds for time
5 wall climbs
15 pull ups
30 sit ups
10 min time cap for C
WOD Sat 18/10/2014
A: in 2 mins run 200m then AMRAP double unders with time remaining
3 rounds
rest 3 mins
B: 6 min AMRAP
6 burpee
6 box jump 24/20
6 Push press 50/35
rest 3 mins
C: Run 800m for time
WOD Fri 17/10/2014
Base A: Strict pull up 3-8 reps 5 sets 90 secs rest
B: EMOTM 12 mins
Odd 15 Russian KB swings (choose a tough weight)
Even 10 HR push ups
C: AMRAP 8 mins
15 Wall ball 9/6
15 sit ups
Climb A: Strict C2B Pull ups 3 – 8 reps 5 sets 90 secs rest (add weight if can do 8 unbroken)
B: EMOTM 12 Mins
Odd 7 – 9 Power cleans @ 60% max
Even 5 – 9 HSPU
Shoot for the same reps each round
C:8 Min AMRAP
10 snatch 35/25
10 over bar burpees
WOD Thu 16/10/2014
A: Thruster 3 reps 7 sets 1 min rest
B: Overhead squat 5 reps 5 sets 2 mins rest
C: 4 rounds for time
10 Push up
10 deadlift 70/50
10 T2B
10 min time cap for C
Why?
Pretty ambiguous title I know.
But I want to make a point of telling you why I became a trainer and coach. And why sometimes that can be so hard.
Going back about 10 years or so I was quite overweight, I was lethargic and, well, generally unhappy in myself. I started trying “things”, and by “things” I mean diets, shakes, extreme exercise programs, you name it I almost certainly tried it.
And then I began a little education, I completed my cert 4 in fitness, and when I was done I quickly realised that I knew 3 parts of nothing. So I then had to go out and find more to learn. But what was driving me to do this? Part of the answer was to make me better than yesterday, but the real answer was that I thought that if I had already made all the mistakes I could then help others avoid those same mistakes.
So each and every day I am working on improving my knowledge, gaining new skills and refining my craft. My drive, my why, is to service and assist those that want my help.
The thing that brings me joy, the thing that I look forward to everyday when I get out of bed is seeing what new personal bests our clients and members can achieve each day. To see ‘everyday’ people achieve beyond the everyday inspires me no end.
But it gets tough at times, it can be hard. The hours are long, the information available out there is confusing to you, and the convenience of doing my work out is just that, too convenient.
The toughest part though, is showing you what you are capable of. But you know what? That is also the most enjoyable. I love the challenge of convincing you that you can deadlift more than you ever thought possible. The challenge of guiding you through your first Fran as Rxd.
The challenge of picking you up when you are down. The challenge of assisting you reach a more fruitful, enjoyable life through good nutrition and exercise. The sheer challenge of making you better than yesterday.
YOU are the reason I go to seminars and conferences and courses.
YOU are the one I love to see achieve beyond what you thought was your best.
YOU are the reason I am up late studying the newest findings in nutrition.
YOU are the reason I feel guilty for not actually working anymore, I am doing what I love.
You see YOU are my why.
Those that know me, know I love my family, and so you would understand that in order my why is Family, Service, Balance.
The service and balance help me achieve the family part. It is all inclusive.
Now go in and find your why, not out. Dig deep inside yourself and find why you want to exercise and eat better.
Why do you want to live better?
Why do you want to live longer?
Why do you want to be better than yesterday?
20 Min AMRAP
5 Thruster 45/30
5 Pull up
5 Burpee
5 Box jump 24/20
5 sit up
add a rep per exercise each round until the 20 mins expires.
So round 2 is 6 reps of each, round 3 is 7 reps of each and so on.
Score is the last round completed plus reps, for example, finish the round of 10 reps and do up to 9 burpees, score is 10 plus 29
Scale weights, exercises and/or duration of AMRAP
WOD Tue 14/10/2014
Base: A: 3 mins to get a new unbroken string of double unders, rest 2 mins repeat
B: Power clean and jerk 4 reps 5 sets
90 secs rest
Climb A: Snatch pull 3 reps 4 sets 2 mins rest
B: EMOTM 8 mins
3 hang power snatch 50-60% max
30 double unders
Base and Climb C:
Tabata
Wall ball 9/6
Pull up
KB swing 24/16
Score is total reps.
WOD Mon 13/10/2014
A: Deadlift 5 reps 6 sets 1 min rest
B: Push press 5 reps 5 sets 90 secs rest
C: For time
21-15-9 reps of
Burpee
T2B
Double unders
WOD Sat 11/10/2014
3 rounds of
6 min AMRAP
run 200m
9 shoulder to overhead 45/30
12 burpee
15 Russian KB swings 24/16
rest 3 mins between each AMRAP
Shoot for similar reps in each of the 6 min AMRAPs and go at them at better than 95% each one.
WOD Fri 10/10/2014
Base A: HSPU 3 – 8 or wall climbs or other HSPU progressions
4 sets 2 mins rest
B: EMOTM 10 Mins
Odd 5 Burpees
Even 10 Lunge 20/10
C: 8 rounds for time
10 Goblet squat 24/16
5 HR push up
Climb A: 30 T2B for time
rest 2 mins repeat
B: EMOTM 10 mins
1 powerclean + 2 jerks @ 70-80% max
C: For time
30 Front squats at 75% max
Every break in reps do 3 HSPU
15 Min time cap for C