About Jason Sawyer

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So far Jason Sawyer has created 1532 blog entries.

White Knuckle

Some fun with a barbell, then we bust out some climbs and long overdue lunges for this dumbbell banger.

Strength 

Every 90 secs

CG High Pull  + Hang PC + Hang SC + FSQ

7 Rounds

WOD

” White Knuckle  ”

1 Rope Climb

20 m DB OH Walking Lunge (22.5/15)

2 Rope Climb

40 m DB OH Walking Lunge

3 Rope Climb

60 m DB OH Walking Lunge

4 Rope Climb

80 m DB OH Walking Lunge

*alternate arms on the lunge

CAP 12

 

2019-08-21T20:22:50+12:00 21st August 2019|

The CFN Separator

A bit of attention to steeling the midline, then we drag back a tough CFN benchmark, The Separator.

Strength

4 Rounds

1/1 DB Turkish Get Up

Accumulate :30 s  L-Sit

10 GHD Sit Up

WOD

”  CFN Separator “

Row 500 m

25 Burpee

75 Double Under

50 Wall Ball

75 Double Under

25 Burpee

Row 500 m

For time.

CAP 16

2019-08-20T21:18:18+12:00 20th August 2019|

15. 4

‘Nastics Day and we get vertical..then who doesn’t love heavy cleans?

Gymnastics

EMOM 10

4-7 Strict Pull Up

4-7 Strict HSPU

WOD

” 15. 4 ”

Complete as many reps as possible in 8 minutes of:
3 HSPU

3 Clean (84/57 kg)

6 HSPU

3 Clean

9 HSPU

3 Clean

12 HSPU

6 Clean

15 HSPU

6 Clean

18 HSPU

6 Clean

21 HSPU

9 Clean

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

2019-08-19T18:40:20+12:00 19th August 2019|

Nancy

Monday means Snatch Day and overhead squats! Then this wonderful benchmark that when done regularly will improve your balance, overhead strength, core strength, ground speed and overall stamina. Check your score from April and try and go one better!

Strength

E 90 secs 7 Rounds

SG High Pull + Hang Power Snatch  +HSS + OHS

*build

WOD 

” Nancy ”

Run 400 m

15 Overhead Squat (42.5/ 30)

5 Rounds

CAP 20

Compare to : 16/4/2019

2019-08-18T20:18:22+12:00 18th August 2019|

Synchronised Slimming

Choose your partner carefully for this sweaty fat burner. This WILL be fun.

PARTNER WOD

” Synchro Slimming ”

In pair partners will each :

Run 800 m w/ DB (22.5/15)

40 Synchronised Burpee

80 Synchronised Alt DB Snatch

30 Burpee

60 Snatch

20 Burpee

40 Snatch

Run 400 m together w/DB

CAP 35

*Partners must start snatch together from floor

**Partners must begin burpee together from floor.

 

2019-08-16T19:12:30+12:00 16th August 2019|

Fight Gone Bad

A CF classic to round out a tough but fair week. Use the weekend to restore those joints and muscles, and focus on getting all your ducks in order for the coming week. The food prep, some good quality sleep and even some low impact movement.

Strength 

EMOM 10

3-5 Strict Toes To Bar

5/5 Strict DB Press (build)

WOD

Fight Gone Bad

Wall Ball

Sumo Deadlift High Pull (35/25)

Box Jump

Push Press (35/25)

Row  (calories)

3 rounds.

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

 

2019-08-15T19:03:11+12:00 15th August 2019|

Pleasuredome

Strength 

Every 90 secs

CG High Pull  + Hang PC + Hang SC + FSQ

7 Rounds

WOD

” Pleasuredome ”

5 Rounds

9 Cluster (60/40)

21 Kettlebell Swing (24/16)

Rest 2 minutes

*Cluster = Squat Clean Thruster

2019-08-14T19:06:53+12:00 14th August 2019|

Rise and Grind

Our early morning classes are going off! Consider changing what feels stagnant, or dreary and try something different to break out of your winter slump. Only 2 weeks till spring and NOW is the time to put in work.

Strength

4 Rounds

1/1 KB Turkish Get Up

Accumulate 30 seconds  L-Sit

10 GHD Sit Up

WOD

” Rise and Grind ”

3 x 4:00/2:00

21/15 Cal Assault Bike

18 Hand Release Push Up

MR  Pull Up

Score is TOTAL PULL UPS

2019-08-13T19:57:32+12:00 13th August 2019|

Jump And Run

Fun Da Mentals Day.  Get strong in the middle. Then get your jump ‘n run on..

Gymnastics

EMOM 10

3-5 Strict Pull Up

3-5 Strict HSPU

WOD

“ Jump And Run “

AMRAP 20

Run 200 metres

30 Double Under (Unbroken)

Run 200 m

2 x 30 Double Under ( UB)

Run 200 m

3 x 30 Double Under (UB)

etc.

2019-08-12T20:18:08+12:00 12th August 2019|

Black Hole

Mondays mean Snatch tech. Our Monday and Thursday weightlifting complexes are all about the speed, balance, coordination and positioning of our bodies in relation to the barbell. Load can be added later but new skills require consistency. Consistency of gym attendance, and consistency of barbell practise.

Strength

E 90 secs 7 Rounds

SG High Pull + Hang Power Snatch  +HSS + OHS

*build

WOD

” Black Hole ”

3 x 3:00/3:00

18 Cal Row

18 Bar Burpee

MR OHS (42.3/30)

Rest 3:00

15 Cal Row

15 Bar Burpee

MR OHS (50/35)

Rest 3:00

12 Cal Row

12 Bar Burpee

MR OHS (60/40)

Score each AMRAP separately.

2019-08-11T19:17:56+12:00 11th August 2019|