Friday, May 30, 2014

PM "Nancy"

General Pre Metcon Warmup
200m Run + 5xHP Snatch + 5xOHS + 5xBTN Push Press
1/2 Gasser + 5xOHS

(A) Nancy" (30min Cap)
5 Rounds
Run 400m
15 x OHS: 43/30

NOTE: This is a classic benchmark! If limited in the OHS position, Front Squats may be performed.

General Warm Up
Goodmornings: 2 sets 8-10
Stiff legged Deadlift: 2 sets 8-10

(B) Deadlift: 5@40% - 5@50% - 5@60%
Warm-up as needed. Rest 90-120 seconds between sets.

(C) Single Leg/One Arm KB Deadlift (Hold KB in opposite hand to foot on floor)
3x8 each leg

Thursday, May 29, 2014


(A) EMOTM x 12
1 x Power Clean + 1 x Hang Power Clean + 1 x Hang Clean

(B) 8min AMRAP
6 x TTB
9 x Push Press: 43/30
12 x HR Push-ups

Justin & Josh with 2014 CrossFit Games Bound, Brandon Swan

Wednesday, May 28, 2014

A great article from EliteFTS
Visualizing a Lift: Before, After, Here, or There?

Visualizing a Lift: Before, After, Here, or There?

Visualization is the mental act of rehearsal. It is creating or recreating a lift in our imagination. This includes daydreaming, fantasizing, and guided tours in La-La Land. In our case, it’s picturing the successful completion of a lift. It’s positive thinking.
Sports science has taught us that visualization electrically activates the corresponding muscle groups. Professional athletes and their coaches acknowledge the utility and importance of visualization in performance. Mental rehearsal can boost your performance because of the mind/body connection. Your mind as well as your muscles must learn and rehearse motor skills to maximize performance.
The psychology and programming of visualization goes much deeper than what is presented here. This article will serve as a small taste of a practical idea. For more information, find a sports psychologist, life coach, or specialist familiar with these mental skills.

The barbell was heavy and intimidating

In 2010, I started barbell training. New to max effort lifts, I experienced great anxiety on ‘find your 1RM’ days. I just wanted the lifts to be over. I wanted all moments to exist except for the one where I was in the lift, doing the lift, and holding the bar. However, I think the one rep max is one of the coolest training ideas. The Sisyphean task of pursuing ever greater one rep maxes ranks above all else in my mind. Even now, though my programming has changed and my barbell knowledge and experience has expanded, I still hold the act of finding ‘the heaviest single’ to be the primal element of strength and power training.
What helped me through these lifts and eased my anxiety was the use of visualization. As each session passed and I gained experience, I had more sensory information to draw from to enrich my visualizations, to make them more real. As I gained experience, I learned to be ‘in the moment’ and enjoy it. This emotionally positive approach helped me gain further awareness—even and especially from the failed attempts.

Before, after, here, or there?

When you visualize a lift, you can do it in different ways. You can be associated or dissociated (here or there), and you can also visualize the process or the result (before or after). If you visualize your lifts and see everything through your own eyes as in reality, you’re associated. You’re visualizing in the first person. If you imagine your lifts from outside of your body, like watching yourself on television, you’re dissociated. You’re visualizing in the third person. When you visualize a lift and you only see the end, you’re visualizing the results. For example, if you are about to snatch and you visualize the bar overhead, you’re seeing the results. If you visualize what the lift is like from the set up through the lifting motion to the finish, you’re visualizing the process.
Everyone visualizes differently. Figure out which way you visualize and what details are naturally included and emphasized in your visualizations. Then to sharpen your visualization skills, try to visualize in a different way. You may find that you visualize better with a different method. A simple way to alter your visualization method is as follows. For the sake of this example, let us say that you daydream from an associated point of view, meaning through your own eyes. First, have a short daydream about yourself. See it through your own eyes as you normally do. Then recreate your daydream from another point of view, outside of you, from the point of view of a television camera. Follow your daydream through and watch the scene with you in it.
Try this method with a lift. Daydream your lift from within your own eyes. Then reverse your point of view from associated to dissociated (first person to third person). This will look like recording your lift with a digital camera. Attempt the lift in your mind and then go to the platform. Don’t immediately rule out that one perspective isn’t effective for you. It’s possible that a bit more practice with a new perspective could lead to better results than your original perspective.
Once you can manage shifting your perspective in visualizing, alter the process/results visualization. Go back to your daydream or your low weight lift. Perform the visualization. If you fully visualized the scene from beginning to end, including the lift, imagine only the ending. See yourself victorious. If you usually see the end of the lift only, contemplate all those other details. See the set up and the lift, feel the weight and the stress, and hear your buddies cheering. This part might be tedious. Sometimes it’s hard to change a thought process, but give it a try. Have the daydream, but see the entire lift.
You might also find that you visualize the set up and the finish but not the lift. You might visualize only certain parts. In other words, your natural or your best method of visualizing might be mixed methods. That’s fine. Some people visualize like a movie, part of the process, from different people’s point of view with different soundtracks. These visualization models are rules-of-thumb to guide you in improving your mind.

For a totally different frame of reference

Once you’re capable of changing perspectives and paths, add them together. If you usually daydream the entire process in the third person, imagine only the result from the first person. If you like sharpening your mind, attempt to be proficient at all four combinations in your day dreams and visualizations:
● first person—process
● first person—result
● third person—process
● third person—result

Some words of caution

One day at the gym, pick a lift, set up the bar, load some weight, and then give each method a try. Visualizing takes as much practice as lifting to become proficient, so get your reps in. Learn to visualize and test your methods under safe, controlled, low intensity conditions. Visualization can be distracting and therefore dangerous. It can actually lower your focus if you aren’t used to it or do it wrong. ‘Thinking’ and doing the wrong kind of thinking before a lift can crush you.
Don’t try something totally new at a crucial moment. This is for two reasons. One, we don’t rise to occasions. We default to our level of training, meaning we do what we know how to do. Second, introducing new, unknown variables can be disastrous. You wouldn’t make an exotic, spicy dish that you’ve never tried before on the eve of your next big meet. These are things that wait to haunt us until we get under the load. Therefore, a low to medium load is better when learning to visualize.

Level of detail

Let us walk one step further with the methods of visualization. Imagine yourself about to do a lift. Where are you? What does the platform look like? What lift are you about to perform? What music are you listening to? How do you feel physically and mentally? When visualizations are drawn from experience, you’ll have more concrete details to include. There are numerous details involved in constructing a reality in your head, but you need to figure out what the relevant details are. During certain visualizations, enormous detail can help, such as when you aren’t in a lifting session and you’re working on your visualization skills. If you’re about to do a lift, you will need to see the lift without distractions or things that take away your focus. Examine what the most powerful things are in your thoughts. What senses, emotions, and thoughts dominate when you think about and then successfully execute a lift? Are there any details you could add or modify that are positive cues? Put these to work in your future visualizations as emotional cues that will inspire your mind and ignite your nerves and muscles to complete the task.

Further application

The methods of visualization described are applicable to sets as well as to singles. Through greater experience, I began to see a set as a string of singles. For me, it’s easier to get through a set with good form if I see each rep individually. When performing a single, there is only one ‘first rep,’ which happens to be all the work of the entire set. In a set of multiple reps, there is still only one ‘first rep,’ but then there are also the rest of the reps that each require as much attention and effort. Visualization can help separate the larger goal of completing the set into several small goals of completing each rep.
This is how visualization skills carry over into goal setting. These visualization combinations can be used to help you identify each step in achieving a higher goal. For example, to set a class record at your next meet, you have to do things other than just see yourself on the podium with a medal. You have to train, you need a program, you need to perform each lift, you need sleep and recovery, and you need to work on joint mobility. You can and should visualize it all.

Why bother?

Visualization works. However you do it, whatever method you use, and whatever perspective your imagination works from, you can accomplish more by using positive thinking. Visualization is a simple, convenient, easy, legal performance and lift assist. Your hopes and dreams make a difference because they’re the starting place of action. Visualization in lifting is a simple act of picturing what you’re about to do and then making it happen. It isn’t witchcraft or folklore. Strengthen your mind and shape your victory.

Wendler Cycle 1 Week 4 Bench Press

Group Warmup
2 Rounds - 10 x KB Swings + 10 x Push-ups + 10 x Jumping Squats

Wendler Cycle 1 Week 4:
(A) Bench Press: 40% x 5 - 50% x 5 - 60% x 5
(B) Optional Extra - Floor Press: 3x10

(C) 16min AMRAP
20 x Russian Swings: AHAP
20 x Box Jumps: 24/20 (Step Down)
20 x Double Unders
RECOVER 30sec at the completion of each round

Tuesday, May 27, 2014

Snatch Time

(A) Snatch Complex, Max Effort in 15min
2 x Halting Snatch Deadlift + 1 x Hang Snatch + 1 x Snatch

(B) 5min AMRAP
7 x Power Snatch: 43/30
7 x OHS: 43/30
7 x Lateral Bar Burpees


3min AMRAP
7 x Lateral Bar Burpees
7 x OHS: 43/30
7 x Power Snatch:43/30

Monday, May 26, 2014

De Load Week

Wendler Cycle 1 Week 4:
(A) Back Squat: 40% x 5 - 50% x 5 - 60% x 5

Optional Extra
(B) Weighted Step-Ups: 3 sets of 8/side: 20'
NOTE: Aim to go heavier than 12/5/14. Only load to a weight that you can stand all the way rough on the lead leg. 90sec recovery between sets.

(C) With a 13min running clock
In first 6 minutes
Run 800m + Max Power Cleans: 61/43kg in remaining time
Minutes 7-13
Run 800m + Max Cleans: 61/43kg in remaining time
NOTE: Remember it's Power Cleans in first block & Cleans in the second.

Friday, May 23, 2014

Deadlift - Wendler Cycle 1 Week 3

200M Run
10 x Goodmorning with Bar
8 x Squat Jumps
10 x Stiff Legged Deadlifts
20 x Mtn Climbers

Wendler Cycle 1 Week 3
(A) Deadlift: 75% x 5, 85% x 3, 95% x 1+
(B) Good mornings: 3x10

(C) 21-15-9
Box Jumps 24/20"
"RUN 200m in between Rnds"

NOTE: Any variety Snatch is Permitted

Thursday, May 22, 2014


10 x Goblet Squats + 5 x Inch Worms + 10 x Jumping Squats +1/2 Gasser

(A) Power Clean - 3 x TnG
Build in load to a Heavy over the course of 15min. Perform 3 touch & go reps. No dropping bar.

(B) For Time
3 x Goblet Squat: 24/16
6 x KTE
1/2 Gasser with KB

6 x GS
9 x KTE
1/2 Gasser with KB

9 x GS
12 x KTE
1/2 Gasser with KB

12 x GS
15 x KTE
1/2 Gasser with KB

15 x GS
18 x KTE
1/2 Gasser with KB

20min Cap

Wednesday, May 21, 2014

Bench Press - Wendler Cycle 1 Week 3

2 x Rounds
Double Unders x 30 seconds
10 x Push Ups
Plank Hold x 30 seconds
3 Wall Climbs

Wendler Cycle 1 Week 3
40%x5 - 50%x5 - 60%x3

(A) Bench Press: 5@75% - 3@85% - 1+@95%

(B) Close Grip Bench Press: 3 Sets x 10
Warm-up as needed. Rest 90-120 seconds between sets. Work as heavy as possible. Grip should be considerably narrower than your normal Bench Grip.

(C) For Time
21 x Shoulder to Overhead: 55/38kg
30 x Double Unders
600m Run
15 x Shoulder to Overhead
30 x Double Unders
400m Run
9 x Shoulder to Overhead
30 x Double Unders
200m Run

NOTE: Any time you have to break up STO, you must Clean to re-rack.

Tuesday, May 20, 2014


(A) Power Snatch
In 16min Work Up to a Heavy Double.

(B) 3 Rounds (20min Cap)
30 Kettlebell Swings (24/16kg)
15 Chest to Bar Pull Ups
10 Hang Power Cleans 60/43

Monday, May 19, 2014

Wendler Back Squat

Wendler Cycle 1 Week 3
(A) Back Squat: 75% x 5, 85% x 3, 95% x 1+

(B) Optional Extra
Bulgarian Split Squat: 3 Sets of 8/Side
Rest 90 seconds between sets. Load as heavy as possible.

400m Run
30 x Deadlifts: 80/60
20 x Burpee Box Jumps: 24/20
400m Run

Friday, May 16, 2014


40%x5 - 50%x5 - 60%x3

Wendler Cycle 1 Week 2
(A) Deadlift: 70% x 3 - 80% x 3 - 90% x 3+

(B) 15-12-9
Burpee Pull-ups
Power Snatch: 43/30

Thursday, May 15, 2014


(A) Every 90sec for 10 sets perform
1 x Power Clean + 1 x Front Squat + 1 x Clean & Jerk (begin no heavier than 65% of your C&J 1RM)

(B) 15-12-9-6-3
KB Swings: 32/24kg (Bottoms Up)***
Box Jumps: 24/20

NOTE: If you intend to use the RXD weight for KB Swings, then You Must be able to demonstrate to the Coach/es that your able to perform 9 unbroken quality reps with the RXD KB before the WOD.

Wednesday, May 14, 2014


Wendler Warmup
40%x5 - 50%x5 - 60%x3

Wendler Cycle 1 Week 2
(A1) Bench Press: 70% x 3 - 80% x 3 - 90% x 3+
(A2) Weighted Pull-ups: 3x8

Notes: For the Pullups, hold a DB between the legs or use a belt and a KB. Work on keeping a tight midline to prevent cheating by using the hips to kip. May perform unweighted as needed, or Horizontal Ring Rows if unable to perform pull-up as yet. Keep recovery intervals around 2 minutes.

(B) 3 Rounds
400m Run
15 x HSPU
50 x Double Unders

Scaled Option
3 x Wall Walks
400m Run
15 x HR Push-ups
30 x Double Unders

Tuesday, May 13, 2014


2 Rounds: 10 x Goodmornings + 5 x OHS + 5 x Snatch Drops + 5 x Sotts Press

(A) Snatch Complex: 1 Complex every 90sec for 10 sets
1 x Power Snatch + 1 x Snatch + 1 x OHS
NOTE: Starting weight should be 60-70% of your PS 1RM. Add weight as desired without load effecting form.

(B) For Time
800m Run
40 x TTB
20 x Thrusters: 35/25kg

Monday, May 12, 2014

Back Squat Wendler Cycle 1 Week 2

2 Rounds (unbroken with empty barbell)
5 x Back Squat - 5 x OHS - 5 x Front Squat - 5 x Strict Press - 5 x Push Press

40% x 5 - 50% x 5 - 60% x 3

(A) Wendler Cycle 1 Week 2
Back Squat: 70% x 3 - 80% x 3 - 90% x 3+

(B) Weighted Step-Ups: 3 sets of 8/side: 20'
NOTE: Only load to a weight that you can stand all the way rough on the lead leg. 90sec recovery between sets.

(C) 8min up Ladder
1 x Power Clean: 55/35kg
2 x Pull-ups
2 x Power Clean
4x Pull-ups
3 x Power Clean
6 x Pull-ups
THEN 4+8, 5+10 etc until 8 minutes is up.

Friday, May 9, 2014

Deadlift Friday

10 x Goodmornings with bar - 5 x Inch Worms - 20 x Mtn Climbers - 10 x Squat Jumps

(A) Wendler Cycle 1, Week 1
Deadlift: 65% x 5, 75% x 5, 85% x 5+

(B) 11min AMRAP
5 x Sumo Deadlift: 43/30
7 x STO: 43/30
10 x Hang Power Clean: 43/30
THEN @ the 12 & 15min mark
Run 400m

Thursday, May 8, 2014


2 Rounds
10 x OHS - 5 x Snatch Balance - 10 x Duck Walks

(A) Max for the complex (2 misses allowed) Snatch Deadlift + Hang Snatch + Snatch
Then 1 x 1 @95% - 1 x 1 @90%
NOTE: Snatch Deadlift pauses above knee 3sec, then perform Hang Snatch, then Snatch

(B) 3Rounds
50 x Double Unders
25 x KB Swing: Russian AHAP
10 x Burpee Box Jump Overs: 24/20
NOTE: Perform 150 singles if you cannot perform Double Unders

Wednesday, May 7, 2014


2 Rounds
10 x Push-ups - 5 x Strict pull-ups - Bear Crawl across

Wendler Cycle 1, Week 1
(A) Bench Press: 65% x 5, 75% x 5, 85% x 5+
NOTE: Convert last weeks 5RM, using a 1RM conversion estimator. See Coach

(B) "Running Jackie"
1000m Run
50 x Thrusters: 20kg
30 x Pull-ups
NOTE: Jackie in its best capacity is an evenly paced, unbroken suck fest. Try & go dark today

Tuesday, May 6, 2014


(A) Clean & Jerk: 1-1-1-1-1 THEN 3x1@85%
Work up to a heavy C&J in 5 attempts
Perform 3 x Singles from the Hang at 85% of today's best lift.

(B) 5 Rounds - Every 2 1/2 minutes
1 x Power Clean: 85% (0f Clean)
1/2 Gasser
1 x Power Clean: 85%
1/2 Gasser

Monday, May 5, 2014


Throughout the year we go through different cycles, focusing on strengthening specific lifts or specific areas of the body. The last few weeks we have been testing a number of movements to see where we are on many of the lifts. Starting this week we will be diving into the Wendler 5-3-1 strength program. This program has been used by us a few times over the years with a lot of success, and because of that it is something we are going to bring back. This is an especially effective program for the novice lifter, & experienced alike. We will be putting a Powerlifting emphasis on the program hitting the Back Squat, Bench Press and Deadlift. Overhead work will be kept to Met-con’s & via the Clean & Jerk.
Here's an overview of the program.
In 5/3/1, you're expected to train three or four days a week. Each workout is centered around one or 2 core lifts — the squat, bench press, deadlift.

You aren't just picking a weight to lift five times or three times or one time per set. You're using a specific percentage of your one-rep max. And not your full 1RM. The calculations are based on 90% of it.

So if your 1RM in the Squat is 116kg, you use 104.4kg (90%) as the base number for your training-weight calculations. We have an easy to follow chart near the white board.

Each training cycle lasts four weeks, with these set-rep goals for each major lift:

Week 1: 3 x 5
Week 2: 3 x 3
Week 3: 1 x 5, 3, 1
Week 4: de-loading

Then you start the next cycle, using heavier weights. The first Cycle would look like this:

Cycle 1, Week 1:
65% x 5
75% x 5
85% x 5+

Cycle 1 Week 2:
70% x 3
80% x 3
90% x 3+

Cycle 1, Week 3:
75% x 5
85% x3
95% x 1+

Cycle 1, Week 4 (De-load Week):
40% x 5
50% x 5
60% x 5

When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

Another unique feature is that final balls-out set in each workout. You don't have to go beyond the prescribed reps if you don't feel like it, but there are real benefits to doing so.

After you finish the first cycle, you add 2.5kg to your 1RM calculations for the Bench lifts and 5kg to your 1RM for the squat and deadlift.

Cycle 2, Week 1 will look exactly the same, only the percentage is based off 2.5 or 5kg more of your 1 RM (still working off 90% of this).
Here's an example of our week moving foreword

Monday – Back Squat + Squatting Accessory
Tuesday – Olympic Work
Wednesday – Bench Press + Pressing Accessory
Thursday - Olympic Work
Friday – Deadlift + Pulling Accessory


Bear Complex with barbell
7x unbroken of:
Power Clean
Front Squat
Push Press
Back Squat
BTN Push Press

Wendler Cycle 1, Week 1
(A) Back Squat: 65% x 5, 75% x 5, 85% x 5+

(B) 3-6-9-12-15- reps of:
Toes to Bar
Push Press: 40/30
Box Jumps: 24/20
-15 min cap-

Sunday, May 4, 2014

Jessica's Powerlifting Competition

Congratulations to CFP member Jessica who yesterday competed in a PA Powerlifting competition, representing the North Sydney Powerlifting Club.

Jess totalled 290kg, a fantastic effort.
90kg on the Squat, 72.5kg on the Bench and 127.5kg on the Deadlift.

Saturday, May 3, 2014

New Strength Cycle

You probarbly have noticed we have been revisiting a few 1RM days of late. This is so we can get the most recent & accurate data for each of you, which in turn will maximise your potential results. Keep your eye out after lunch tomorrow on the blog for a detailed explanation on what cycle we will be doing & how it works.

Friday, May 2, 2014


(A) Snatch - Find a 1RM

(B) For Time
400M RUN
21 x Shoulder To Overhead (STO) - 61/43
21 x Push-ups: Chest Slap/Clap
200M RUN
15 x STO
15 x Push-ups
100M RUN
9 x STO
9 x Push-ups

Thursday, May 1, 2014


Warm Up
2 Rounds
10 x Push Ups - 5 x Alt Grip Strict Pull-ups - 5 x Inch Worm

(A1) Bench Press - 5RM
(A2) Max Rep Dead Hang to Invert on Rings
NOTE: See Coach for scaling options. Inverts are to be done in between Bench sets. Perform at least 3 attempts.

(B) 3 Rounds
6 x Deadlifts: 120/85/70
12 x Lateral Bar Burpee
24 x Double Unders (Unbroken & start straight with a DU)