Saturday Challenge

Wow, you guys are a true inspiration and an example of pure athletism......

Todays challenge was destroyed by the Movement Effects Performance Fitness Unit.

The workout was;
30 Reps of each
Swings
Knees to elbows
Box jumps
Dips
Push ups
Squats
Body rows
Burpees
Rack walking lunge

Fastest time over 3 rounds were;
Lou Lou 6.32
Kez 6.51
Luke 8.10 (32kg KB)
Marek 8.51 (24kg KB)
Phil 9.35 (20kg KB)
Karen 9.37
Rich 9.48

Well done team, awesome!!!! KB weights are starting to go up, means you are all getting harder, faster and stronger.

Coaches Corner / Training Log

I had a good week of training this week after getting over the Flu.

Mon 13/7
Power cleans x5, worked up to 80kg
Push Press x5, worked up to 80kg
Snatch grip DL x5 @ 80kg
Metcon:
10 Pull ups (finally learnt the butterfly kip, but needs work)
10 Push ups
5 Rounds

Tues 14/7
Snatch high pulls 4x10 @50kg
Muscle snatch 4x5 @45kg
OH squat 4x5 @50kg
Squat snatch 5x3 worked up to 60kg
Finisher: 6x200m Rows

Wed 15/7
DL 5,5,5,5,5 to 140kg
Metcon:
10 Pull ups
5 HSPU
10 KB Swings
10 Push ups
10 Rounds

Thur 16/7
Squat cleans, worked up to 95kg, failed at 100kg
10 SA PP 27.5kg
10 Pull ups
5 Rounds
Finisher:
3x200m Rows (finally got under 35sec for 200m, 34.7)

Fri 17/7
Power snatch, worked up to 60kg
Metcon:
10 40kg Swings
10 Pull ups
10 Ring push ups
10 24kg KB snatch
5 Rounds

Lots of work this week on the butterfly kipping pull up technique.
A good weekend of rest and family time coming up.

Movement Effects Performance Fitness Unit - Coogee Beach

After a wet one last week it was great to get back to our training sessions this week.

Tues saw us head back to the natural terrain that South Coogee offers for a tough Hill session to kick the week off.

Thurs session was a Kettlebell strength grind, a ladder matrix and a Push/Pull metcon as the finisher.

Tomorrows session will be a mixed metabolic circruit completed with a time priority.

Movement Effects Performance Fitness Unit - Coogee Beach

Well done team on a great week of training.

You all did an awesome job. Keep it up.

This week seen us hit a filthy fifty on Tuesday, a heavy strength metcon on Thurs, and a KB grind and high performance circuit on Sat. Solid week of training team.

I look forward to whats in store for this week.

ASCA Strength & Conditioning Coach!!!

Today saw completion of day 1 of my ASCA Strength & Conditioning Coaches course.  

2 workouts were completed, and man the 2nd one was tough.

WO#1 

6x10 40kg High Pulls

6x10 40kg Thrusters

3x16 40kg OH Lunges

3x8 Pulls ups

3x8 Weighted Push ups

6x12 Hang leg raise

6x30sec Prone bridge

WO#2 600

100x 60kg Front squat

100x Push ups

100x Box jumps

100x Pull ups

100x Bar dips

100x Burpees

This was one of the toughest sessions I have completed in a while, especially after the strength session earlier in the day.

Coaches Corner / Training Log

Movement Effects Coaches
sessions will now be posted.



Mon 29th July
Metcon
5 Burpees
7 Thrusters 40kg
10 Pull ups
12 Swings 24kg
AMRAP 20min - 8 rounds

Tue 30th July
Strength
Squat Cleans 3,3,3,3,2,2,1,1
Worked up to 1 rep max @ 95kg
Muscle Ups 3,3,3,3,3

Wed 1st July
Modified Norwest Crossfit games Wods
21 Thrusters 20kg plate
15 Pull Ups
9 Burpees
3 rounds - 5.10

40 SSHP 20kg plate
Row 500m
400m Farmers Walk 40kg
For time - 8.10

Thur 2nd July
Heavy Strength Metcon
32kg KB
5 Squat cleans
5 Push Press
5 Snatch
3min work - 2min rest
5 rounds