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So far Jason Sawyer has created 1322 blog entries.

Two Miles Of Rope

Week 3 of our 6 week Ring Muscle Up block. Be patient, build your strength in the pull and the press and never stop learning stuff. Then stick to task and practise relentlessly. Know you’ve not chosen the easy path but the road less traveled. Its way more exciting and way less boring. Do the hard yards. Do 2 miles of rope. Just sayin.

Gymnastics

Muscle Up Progressions

3 x 5 Ring Pull

3 x 5 Ring Dip

3 x 5 Kip Swing

3 x 5 Transition

WOD

” 2 Miles Of Rope ”

2 Rounds of

100 Double Under

Run 1 mile

5 Rope Climb

CAP 20

2018-11-12T21:19:21+00:00 12th November 2018|

Sinking Dinghy

Monday’s Snatch tech and our emphasis will be on the shapes we need for the set up, the first, second and third pulls. Holding these shapes for extended periods with little or no loads will help reduce the inaccuracy when moving the bar at speed. The WOD is short and requires fast transitions and concentration to get the overhead position right the first time. This may hurt a little.

Strength

E 2 M 5 R

SG HP + HPS + HSS + OHS

*build

WOD

” Sinking Dinghy ”

AMRAP 7

3-6-9-12-15-18-21..of

Cal Row

Overhead Squat (50/30)

Score is max reps

  • we will run waves for this workout

 

2018-11-11T17:43:01+00:00 11th November 2018|

Walk Of Life

Its summer. We’re fit. We’re strong and we need to get out there and experience our beautiful back yard. The track is up and a long walk would be nice on a Saturday morning. See y’all tomorrow!

PARTNER WOD

” Walk Of Life ”

Run 400 m w/x 1 DB  (22.5/15)

50 Alt DB Snatch

Waiters Walk 400 m w/DB

50 Alt DB Snatch

Run 400 m w/DB

For time.

 

Partners will use one DB per team

Partners will carry DB to the domain athletic track .

They will then perform 50 snatches between them.

Then waiters walk the 400 m track with the DB in the OH position.

Once walk completed then x 50 snatches

Return to base.

 

 

2018-11-09T20:23:50+00:00 9th November 2018|

14.4

Friday we squat. This time we front squat building to a heavy double. Then a fun chipper from the 2014 CF Open with a big gymnastics and cardio bite. This will be fun.

Strength

E 2 M

Front Squat 10-8-6-4-2 reps

WOD

” 14.4 “

60 Cal Row

50 Toes To Bar

40 Wall Ball (9/6)

30 Clean (61/43)

20 Muscle Up

14 min AMRAP

*remember to record your time at the completion of the wall ball and the power clean for tie break.

2018-11-08T19:30:15+00:00 8th November 2018|

50 Shades of Dark

Tidy up your positions, hit the points on the way through and move fast out of the squat. Then we darken up your Thursday with a repeat of this testing little AMRAP. Go to the dark place.

Strength 

E 2 M 5 R

1 Hang Squat Clean + 1 Full Squat Clean + 1 Cluster (Squat Clean Thruster )

*Build

WOD

” 50 Shades of Dark ”

AMRAP 10

50 Burpee Over Bar

100 Double Under

30 Cluster (60/40)

 

2018-11-07T15:41:13+00:00 7th November 2018|

Lynne

Building to a heavy bench then dialling it back to a manageable load to experience this amazing workout. Although local muscular endurance is tested the anaerobic effect is enormous and leaves you gasping after a few non timed rounds.

Strength

E 2 M 5 Rounds

10-8-6-4-2 reps of :

Deadlift

Bench Press

WOD

” Lynne “

Bodyweight Bench Press (e.g., same amount on bar as you weigh)

Pull Up

5 rounds for max reps.

There is NO time component to this WOD.

Perform the Pull Ups immediately after the Bench Press.

2018-11-06T21:00:26+00:00 6th November 2018|

2011 Regional Event 1

Week 2 of our Muscle Up progressions. Then we test our ground speed and skills with the Handstand Push Up.

Gymnastics

Muscle Up Progressions

3 x 5 Ring Pull

3 x 5 Ring Dip

3 x 5 Kip Swing

3 x 5 Transition

WOD

” INDIVIDUAL EVENT 1 – 2011 “

Run 1 km

30 Handstand Pushup

Row 1 km

CAP 15

*add a second on for every metre/ rep not completed at the CAP.

2018-11-05T21:49:59+00:00 5th November 2018|

Randy’s Balls

Monday must mean Snatch Day. The complexes we run gives us timing and rhythm that relates to positioning our barbell so we can repeat the movement with efficiency and accuracy. In todays wod your recycling of your snatches will need to be on point as those big dirty wall balls keep coming at you. And well done to local boys Fray and Jacob on competing well in the 2Toa pairs comp over the weekend.

Strength

E 2 M 5 R

SG HP + HPS + HSS + OHS

*build

WOD 

” Randy’s Balls ”

75 Power Snatch (35/25)

EMOM 10 Wall Ball (9/6)

CAP 10

2018-11-04T20:49:18+00:00 4th November 2018|

War Pigs

A few years ago we ran this monster off the back of our 1 RM C n J testing and people owned it. The numbers on the board this week didn’t lie. Classes at 730am and 930am. Get It.

Partner WOD

” War Pigs”

50 Burpee

10 Clean and Jerk (80/50kg)

75 Box Jump (65/55cm)

10 Clean and Jerk

100 Pull Up

10 Clean and Jerk

75 Box Jump

10 Clean and Jerk

50 Burpee

For time.

Teams of 2 share reps equally.

2018-11-02T20:19:57+00:00 2nd November 2018|

Thousand Yard Stare

Building to a big double in our front squat today then hanging on for ten minutes in a fierce little couplet.

Strength

E 2 M

Front Squat 10-8-6-4-2 reps

WOD

” TYS ”

AMRAP 10

30 KBS (24/16)

15 Front Squat (50% of 2 RM )

2018-11-01T21:49:22+00:00 1st November 2018|