About Jason Sawyer

This author has not yet filled in any details.
So far Jason Sawyer has created 1580 blog entries.

Goat Day

With one workout down we can cross off burpees and light snatches for the reminder of this Open. Use todays sessions to practise the following : Rowing, Squats (wall balls, front squats, squat cleans both using DBs and BB’s) Pull Ups, Toes to bar and double unders.

The Friday morning and lunchtime format over the Open will be using an EMOM for 20 minutes and executed at moderate intensity. Evening sessions today will be 20.2.


” Goat Day ”


Odd : Choose one movement

Even : Choose another

select a rep range and work on improving efficiency for each movement.


2019-10-18T04:57:13+13:0018th October 2019|

Run Forrest Run

Big endurance piece today – set a goal that is sustainable. Remember, this is a longer workout so going out too hard will impair your overall performance. The goal today is to focus on breathing and pacing.


Run 1 mile

100 Sit Ups

Run 1 mile

CAP 30 minutes

L3 : Run 800 m / 100 sit ups/ Run 800 m

L2 : Run 800 m / 75 sit ups/ Run 800 m

2019-10-16T16:38:40+13:0016th October 2019|

Water Rat

Strength: Repeated Effort Method – Goal: 5 challenging work sets done as a push-pull superset – quality over heavy loading.
– Conditioning: Aerobic Power – Goal: sustain 65-70% effort for the entire 15 minutes – this means you will likely need to go slower than you think. T2B should be done in 2-3 sets for the entire piece.


1a) Slight Decline DB Bench Press: 2/5 x 10.

Rest 30s.
– elevate the front of the bench on a 20kg  plate – roughly 3″ off the floor
– 2 warm-up sets + 5 “work sets” with a challenging load
1b) Symmetrical Stance 1-Arm DB or KB Rows – pronated grip: 2/5 x 10 ea.

Rest 30s.
– 2 warm-up sets + 5 “work sets” with a challenging load


“Water Rat ”

15 Cal Row
15 Toes To Bar
15 DB Push Press (22.5/15)


2019-10-15T17:42:47+13:0015th October 2019|

Johnny B-Good

After an amazing 74 people signed up for the Open we backed it up with some epic performances over the weekend and today. This week we will iron out the kinks and get the body ready to rumble again by the weekend for 20.2. DON’T FORGET TO SUBMIT YOUR SCORES TONIGHT!! Well done ALL!


In 30:00

1) Sumo Deadlift: Build to a tough set of 3 in 7 sets.

Rest 2-3:00.
– Elevate Plates 2″ off of the floor

2a) Front Squat: Build to Metcon Weight.

2b) Bar Muscle-ups or Scaling Option WU


“Johnny B-Good”

30 Front Squats (70, 45)

30 Bar Muscle-ups

CAP 10 minutes

L3 : (60/40, C2B Pull up)

L2 : (50/35, Banded Pull Up)

L1 : (KB FSQ 24/16, Ring Row)

2019-10-14T16:43:30+13:0014th October 2019|


And so the first workout of 2020 gets an ‘official’ go at CFN. Many of you have already had a crack at it and today is your chance to complete it, grab a few extra reps or even go at it RXD this time. Be sure to warm up well, have your new game plan set, and give it all you have! And don’t forget to submit your scores by Tuesday morning so myself and Ange can validate. I will be setting up the first round of Blue vs Red results once results have been tabled. Get Sum!


” 20.1 “

10 rounds of:

8 ground-to-overhead

10 bar-facing burpees

RXD ♀ 29 kg. ♂ 43 kg

SCALED ♀ 20 kg ♂ 29 kg

MASTERS 55+ ♀ 29 kg ♂ 35 kg

TEENS ♀ 20 kg ♂ 29 kg

Time cap: 15 minutes

2019-10-15T14:28:08+13:0013th October 2019|

Goat Day

The first workout of the 2020 Open begins tonight!  All sessions today will be aimed at mobilising and joint and soft tissue management, working on progressions and drilling patterns. The evening sessions will feature 20.1. Book on Influx. Or just Grab something to drink and head to the box after work to give a little support.


“Goat Day”

OTM 20

Odd Minutes – “Goat” #1

Even Minutes – “Goat” #2

Choose two “Goats” to work on today. Coaches will have great suggestions in class.

2019-10-10T17:09:29+13:0010th October 2019|

Big Jumping Snannie

Last big hit out before the 2020 Open starts. Then over 60 Red Skulls will be getting down to business from this Friday over the next 5 weeks. This will be FUN!


 Box Squat: 6 x 3 @70% of Back Squat,

every 60s.

– 4 warm-up sets to build to 70%


” Big Jumping Snannie ”

100 Double Under

50 DB Snatch (22.5/15)

80 Double Under

40 DB Snatch

60 Double Under

30 DB Snatch

40 Double Under

20 DB Snatch

20 Double Under

10 DB Snatch

CAP 15 minutes

L3 : (15/10)/ 50-40-30-20-10 Dubs

L2 : (12.5/8) 25-20-15-10-5 Dubs

L1 (10/6) Singles x2

2019-10-09T18:23:36+13:009th October 2019|

Hell On Water

Split jerk tech building to a heavy double. Then a gnarly wod that needs pacing, and having  a concrete plan on how to reserve energy, break sets of S2OH (sets of 7-10 a minimum).


In 20:00

Split Jerk: Heavy Double in 10 sets.

Rest 2:00


” Hell on Water ”

50 Cal Row

50 Shoulder to OH (60/40)

50 Cal Row

L3 : (50/35)

L2 : (42.5/30)

L1 (35/25) (40 cal)

12 minute CAP

2019-10-08T22:13:16+13:008th October 2019|

Clean Street

Build up to a solid double. Add some core and glute work then dial back the load and build your cardiac power.


1) Power Clean: Build to a heavy double in 9 sets.

Rest 2:00.
– Reset on each rep
2) Barbell Split Squats – Back Rack: 3/4 x 6 ea.

Rest 90s.
– 3 sets to build in weight
– 4 sets with a challenging weight.
3) Glute Hip Thrust – Single Leg: 3 x 15 ea. Rest 60s.
– Bodyweight for all sets


” Clean Street ”

Run 400 m (Morgan St Hill )

21 Power Clean (60/35)

Run 400 m (Morgan St Hill )

15 Power Clean (70/40)

Run 400 m

9 Power Clean (80/45)

CAP 15 minutes

Compare to : 16/6/2019

2019-10-07T21:59:20+13:007th October 2019|


Strength: Specific Strength – Goal: Build to a challenging set over the course of 6-7 sets of 4 from a rack.
Conditioning: Cardiac Power – Goal: Be mindful of not pushing too hard or risk redlining – 75% effort and ramping up the last round to near maximal effort. Overhead squats should be capable of being done UB (light.)


” Deliverance ”

In 15:00

Overhead Squat: Build to a challenging set of 4.

Rest 90s.
– Done from the rack
– Beginner: Goblet Squat Box Squat: 5 x 6-8.

Rest 90s.


4 Rounds of :
15 Overhead Squats (42.5/ 30)
15 Burpees
15/12 Calorie Bike
15 Box Jumps w. step down

L3: (35/25)
L2: (30/20) (step ups)
L1: (20, 12 Goblet Squats) ( Step-ups)
20:00 Cap

2019-10-06T19:31:34+13:006th October 2019|