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Monday 31 October
Comitted andfitter - Natalie
5 KB cleans per arm (16/12kg) / 5 KB push press per arm (16/12kg)
2min rest then:
5min AMRAP
5 SDHP (40/30kg) / 5 over the bar burpies
Notes for the coming week.
6am sessions
This week there will be 6am sessions only on Monday and Friday. We’ll be back to 6am sessions Monday through till Thursday next week.
Coach Dan
Wykie will be away Tues till Thurs. Dan will be running the 6:45am and 5:45pm sessions. Dan is a very experienced coach and you will learn allot from these sessions!
Nutrition Seminar
On Saturday morning at 8am we’ll all meet in the cage for a 30min seminar on Nutrition. We’ll then do a workout so come in training gear! At 9:30 we’ll have a cook up for breakfast on the bbq. Foods provided so just turn up! Please flick us an email to confirm your attendance –
Saturday 29 October
Coach Dan wall climbing
WOD: ‘Angie’
For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Friday 28 October
Dirk - a man out of Africa
WOD: 5 Rounds For Time
20 Kettlebell Swings (24/16kg)
10 Knees-to-Elbows
Rest 30 seconds after each round of 20/10
Immediately following WOD do as many box jumps as possible in 1 minute. Your score for the day is your time for the WOD and box jumps completed. All box jumps to 50cm box.
Strength: 5 x 5 Sumo deadlift
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Thursday 27 October
Josh Deadlifting (We love our policeman, thanks for the great job you do!)
WOD: ‘Angie’
For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Wednesday 26 October
Ido - Stunning Back Squat: Calfs to hamstrings, weight on heels, chest up
Skill: TABATA Double unders
WOD: 10min AMRAP
10 Thrusters 95/65
10 Pushups
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Tuesday 25 October
Allblack victory 8 / 7
WOD: for time - 8 pull ups / 8 Burpies / 8 box jumps x7
Strength: Weighted pull ups
Monday 24 October
Rest Day
“Everyone tries to define this thing called Character. It’s not hard. Character is doing what’s right when nobody’s looking” (Unknown)
Sunday 23 October
Using your training log as a short- and long-term planner will help establish a consistent and purposeful approach to doing all the little things right.
Although it might not be as fun or sexy as a 200kg deadlift or a two-minute Fran, taking time to log workout details can go a long way in helping you become a better Andfitter. The benefits aren’t just about seeing shorter WOD times but creating a record of information that provides answers.
Logging how you felt during workouts can help you diagnose and treat injuries.
Information about your diet can help you understand why you performed better or worse.
Formally recognizinga nd celebrating personal accomplishments is how you stay motivated in the long term and continue to progress and grow.
Lets make sure we record our daily workouts, how we’re feeling physically and mentally, and our nutrition in detail.
D5 Creation