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So far Jason Sawyer has created 1223 blog entries.

Middle Earth

Friday means we press again, this time vertically. But our conditioning requires we stay off the barbell and keep our stamina in check.


E 3 M 5 R

3 Shoulder Press  (build)

2 Weighted Pull Up (build)


” Middle Earth ”

Run 800 m

then 3 rounds of :

15 Toes To Bar

15 Burpee


Run 800 m

Compare to : 19/9/2017

2018-07-09T10:18:31+00:00 5th July 2018|

The Dirty Thirty

Barbell Thursday. Lots of variance today. Lots of patience needed.


E 2 M 5 R

1 SG HP + 1 HSS + 1 SS + OHS



” The Dirty Thirty ”

30 Power Snatch (42.5/30)

30 Clean and Jerk

30 Thruster

CAP 13

2018-07-04T15:22:04+00:00 4th July 2018|

Welly Cup 300

The value of the bench press is understated for joint stability and pure horizontal pressing strength. We shall continue to seek mastery of this awesome movement over winter and gains will be realised come spring time…and a big HBD to two-time Red Skull Champ Ange Kennedy. This ones for you ;)


E 3 M 5 R

3 Deadlift (build to a heavy triple*)

2 Bench Press (build to a heavy double)


” Welly Cup 300 ”

300 Double Under

* 3 Deadlift (75% of 3 RM*) OTM

** Start with Deads.


2018-07-03T20:47:25+00:00 3rd July 2018|

Big Chief

And so we begin the descent towards our early Spring Crossfit Total. Yep winter has just begun and we’re now in the process of getting stronger in the basic pulling and pressing movements. Tuesdays still remain as our gymnastics tune up day but now the intensity can be dialled back in favour of securing a better ROM and developing sound non loaded postures. Take time to find your positions of restriction and use the tools available to make some change.



Odd : 3-5 Strict HSPU

Even : 3-5 Strict TTB


” Big Chief ”

5 x 3:00/1:00

3 Power Clean (70/45)

6 Pull Up

9 Wall Ball (9/6)

Score is TOTAL reps over 5 rounds.

Start each cycle from last rep on previous cycle.

2018-07-02T20:47:17+00:00 2nd July 2018|

Muscle Fran


A big congrats to the winners of the amazing ‘Straight Outta Old Skool’ in house comp yesterday! But special thanks must go to all the hard work, long hours and dedication from Silverbacks Dave, Perty and Dingo to make this event something very special for all those that competed, particularly those that now have the first comp under their belts. A wonderful comp that I’m sure will be an annual event for years to come.


Back Squat

E 2 M 9 R

6 x 60% 4 x 65% 2 x 70%

6 x 65 % 4 x 70% 2 x 75%

6 x 70% 4 x 75% 2 x 80%


” Muscle Fran”

21-15-9 reps of

DB Thruster (22.5/15)

9-6-3 reps of

Bar Muscle Up*

* scale to burpee/ chest to bar

2018-07-01T19:32:50+00:00 1st July 2018|

Dead Man Walking

Super excited for the ‘Ol Skool comp tomorrow! If you are competing then good call to rest this one out. But those that can make the sessions this morning then take time to come and see the fun tomorrow from 11am. Don’t forget your 80’s kit if you’re competing!


Teams of 3

” Dead Man Walking ”


A completes AMRAP of 

10 Alternating DB Snatch (22.5/15)

5 m OH DB Walking Lunge (left arm)

5 Deadlift (100/70)

5 m OH DB Walking Lunge (right arm)

B Runs 200 metres

C Rests

When the runner returns he/she rests

and tags the ‘rester’ who then takes over from   A who starts the run

2018-06-29T19:05:24+00:00 29th June 2018|

Fight Club

Friday Tight Night tonight. We squat, lunge, run and jump so much that we need to treat our wheels well and show them off. So wrap some lycra round ’em and get in the ring. Fight Club. Get it!


E 3 M 5 R

3 Shoulder Press (75%)

3 Weighted Pull Up


” Fight Club ”

Power Clean (42.5/30)


Box Jump Over (60/50)

Pull Up

Assault Bike

3 Rounds

A round is 1 minute at each station with a continuously running clock.  1 minute rest between rounds.
Count reps (calories for bike) and the total is your score.

2018-06-28T20:07:03+00:00 28th June 2018|


With the upcoming ‘Straight Outta Ol’ Skool ‘ comp looking like an awesome fun contest it may be the biggest heart that takes the bacon home. Try going unbroken today!


E 2 M 5 R

1 CG DL + 1 CG HP + 1 HSCLN + SCLN + PJ



” Claudia ”

20 Kettlebell Swing  (24/16)

Run 400 m

5 Rounds


2018-06-27T19:18:47+00:00 27th June 2018|

The Beast With Two Backs

These cold wet nasty days are tough to keep motivated to eat clean and train daily. With July approaching we may want to document food and training for 30 days, maybe even eliminate alcohol, dairy products or grains. We have food diaries free to those who are keen to try. Check with your coaches about a game plan for you.


Every 3 minutes :

3 T n G Deadlift (75%)

2  Bench Press (build to a heavy double)

5 rounds


” The BWTB’s ”

50 DB Clean and Jerk (22.5/15)

*5 Toes To Bar OTM

CAP 12

2018-06-26T21:01:18+00:00 26th June 2018|


So much power and speed shown on Friday and Saturday sessions for 18.2! PB’s galore and we have another crack at this awesomeness today. Go well Peeps!


” 18.2 “
1-2-3-4-5-6-7-8-9-10 Reps For Time Of:
Dumbbell Squats (22.5/15)
Bar Facing Burpee

1RM Clean

2018-05-14T12:43:51+00:00 4th March 2018|