functional fitness systems

Seeking Enlightenment

2011-05-29T03:22:00.000+10:00

I am currently seeking out and training with some of the best coaches in their respected fields from Brazil to America. While I'm away I will be posted at my other blog. Head over an check it out and I will see you back here in July.

Tuesday WOD

2010-12-08T09:33:00.001+10:00

Deck squat cleans 1 rep on the min for 10 min @ 90% 1rm

3 rounds
2 min stations
Heavy rope drag
Box jumps
Jumping rope chinups
Rest station

- Posted using BlogPress from my iPhone

Saturday WOD

2010-12-04T18:10:00.001+10:00

Back Squat 5, 5, 5, 5, 5
Glute ham raise 3 sets

For time
Swim with 1:1 work rest ratio
100m
200m
300m
400m

- Posted using BlogPress from my iPhone

Thursday WOD

2010-12-04T18:06:00.001+10:00

Floor Press 1, 1, 1, 1, 1

21-15-9
Bench BW
Pullups
Calorie Row

2.5km run for time

- Posted using BlogPress from my iPhone

Tuesday WOD

2010-12-01T11:51:00.001+10:00

Deck squat cleans 3, 3, 3, 3, 3

Rowing sprints
15 sec @ maximal effort - high s/m
Row easy 45 sec @ 50% effort
repeat 10 times
(rest 5 min)
20 sec @ maximal effort - high s/m
Row easy 60 sec @ 50% effort
repeat 8 times
(rest 5 min)
25 sec @ maximal effort
Row easy 75 sec @ 50% effort
Repeat 6 times

- Posted using BlogPress from my iPhone

Saturday WOD

2010-11-27T10:48:00.001+10:00

Trapbar deadlift 1, 1, 1, 1, 1
Glute ham raises 3 set

Swim for time
400m
Rest 3 min
400m
Rest 2 min
400m

- Posted using BlogPress from my iPhone

Thursday WOD

2010-11-25T09:01:00.001+10:00

Floor Press 3, 3, 3, 3, 3
Bench 3 x 10 up from last week

15, 10, 5 reps for time of
Push press 60kg
Pull ups
Row 500m

- Posted using BlogPress from my iPhone

Tuesday WOD

2010-11-25T08:54:00.001+10:00

Hang squat clean - work up to a heavy single and do 3-5 singles at that weight

Heavy DB bent over rows 3 sets

10 min tine cut off for max reps
Row 2km
Max rep double unders

10min Handstand practice

- Posted using BlogPress from my iPhone

Saturday WOD

2010-11-22T17:00:00.001+10:00

Trap Bar Deadlift 3, 3, 3, 3, 3

3 rounds for time
25 burpees
50 double unders
100 jumping chins

- Posted using BlogPress from my iPho

Thursday WOD

2010-11-15T10:43:00.001+10:00

Bench 3 x 3
Bench 3 x 10 up 5kg from last week

Barbell complex
10 zercher squats
10 zercher lunges (5L/5R)
10 curl to press
10 bent over rows

5 rounds 1 min rest between efforts

- Posted using BlogPress from my iPhone

Tuesday WOD

2010-11-03T13:28:00.002+10:00

Power Clean 5 x 1
3 sets heavy dumbell rows

As many rounds as possible in 12 minutes of:
Sprint 100m
10 Pull Ups
10 Push Ups

Saturday WOD

2010-11-01T12:16:00.002+10:00

Trap Bar Deadlift 5, 5, 5, 3, 3, 3
Glute Ham Raise 3x10 (add weight so you can achieve all 10 reps with across the 3 sets)

For Time
21 Push Press 50kg
500m Row
15 Push Press 50kg
400m Run
9 Push Press 50kg
30 Cal on Airdyne

Thursday WOD

2010-11-01T12:10:00.003+10:00

Bench 3 x 5
Bench 3x10 use a weight you can achieve all 10 reps with across the 3 sets (60% 1rm)

Rest 5 min

5 Rounds of Dumbell Complex
5 RDL
5 Squat Cleans
5 Push Press
Pullups max reps

Rest 5 min

3 Attempts at a max Wattage output on C2

Tuesday WOD

2010-10-26T19:58:00.003+10:00

Clean 5 x 1
3 sets heavy dumbell rows

On the minute every minute for 10 minutes
100m SPRINT

Saturday WOD

2010-10-26T19:56:00.002+10:00

Front Squat 1, 1, 1, 1, 1
Glute Ham Raise 3x5 (add weight so you can achieve all 5 reps with across the 3 sets)

Find a rough trail (blue arrow, glacial rock ect) and kill it for time

Thursday WOD

2010-10-26T19:47:00.003+10:00

Press 3, 3, 3, 1, 1, 1
Press 3x10 up 2.5kg from last week

On the minute every minute for 10 minutes
25 Sledgehammer Strikes (alternate arms each min)

Rest 10min

Run 2.5km Time Trial

Tuesday WOD

2010-10-19T07:20:00.003+10:00

Clean 5 x 1
3 sets heavy dumbell rows

One Minute On...One Minute Off...for 12 minutes.

25 Sledge Hammer Strikes

*You have 1 minute to get 25 Sledge Hammer Strikes. If you do not get 25 Sledge Hammer Strikes in 1 minute, count a penalty.
*Perform this workout one minute on and one minute off. Total time is 12 minutes.

*For every penalty counted, perform 5 burpees.

Saturday WOD

2010-10-19T07:11:00.003+10:00

Front Squat 3, 3, 3, 3, 3
Glute Ham Raise 3x5 (add weight so you can achieve all 5 reps with across the 3 sets)

4 Rounds For Time
Swim 200m
30 Box Jumps

Thursday WOD

2010-10-15T10:35:00.003+10:00

Press 3, 3, 3, 1, 1, 1
Press 3x10 up 2.5kg from last week

10min Max Rounds of
4 Tyre Flips
8 Ring Pushups
10 Broad Jumps

Tuesday WOD

2010-10-12T20:30:00.002+10:00

Clean 3, 3, 3, 1, 1, 1
3 sets heavy dumbell rows

21-15-9
Push Press 50kg
Pullups

Rest 10min

Tabata Rope Battle

Saturday WOD

2010-10-09T08:08:00.004+10:00

Front Squat 5, 5, 5, 3, 3, 3
Glute Ham Raise 3x10 (add weight so you can achieve all 10 reps with across the 3 sets)

5 Rounds for Time
Swim 100m at full sprint
rest 1min

Thursday WOD

2010-10-01T16:58:00.004+10:00

Press 5, 5, 5, 3, 3, 3
Press 3x10 use a weight you can achieve all 10 reps with across the 3 sets (60% 1rm)

3 Rounds for Time
1min Muscle Ups
2min Jumping Chin ups
3min Box Jump
1min rest

Tuesday WOD

2010-09-27T17:23:00.004+10:00

Clean 3, 3, 3, 1, 1, 1
3 sets heavy dumbell rows

5 Rounds For Time
400m Sprint with a 10kg vest
2 min rest

Saturday WOD

2010-09-19T19:59:00.003+10:00

Front Squat 65% x 5 75% x 5 85% x 5+
Glute Ham Raise 3 sets

For Time
Swim 1km

Thursday WOD

2010-09-16T18:41:00.004+10:00

Standing Press 65% x 5 75% x 5 85% x 5+
Standing Press 60% 3x10

30 sec stations
Kbell Floor Press
Rope Chins
Sit throughs
Rope Battle
Seld Drive

Run through sequence twice for a 5min round Rest 2 min Start again for a total of 3 rounds

Tuesday WOD

2010-09-14T20:00:00.002+10:00

Power Clean 65% x 5 75% x 5 85% x 5+

12-9-6-3 Reps for time
Man Maker
Toe To Bar

Vivian Lawlers 'grapplers' back 1 year of training and 10kg later looking good !

Saturday

2010-09-14T19:52:00.002+10:00

Deload Week

Front Squat 5x2 @60%

Swim 1km for time

Thursday WOD

2010-09-10T14:48:00.003+10:00

Deload Week

Standing Press 5x2 @60%

5 rounds (easy pace today !)
3 Deadlift 100kg
4 Clap Pushups
5 Pullups

Tuesday WOD

2010-09-07T21:46:00.000+10:00

Deload Week

Clean 5x2 @60%

Easy 12min Row

Saturday WOD

2010-09-04T11:06:00.002+10:00

Front Squat 70% x 5 80% x 3 95% x 1+

Complete 5 rounds:
50m sprints
*rest 30 seconds between efforts

then...
For Time
Swim 1km

Thursday WOD

2010-09-02T16:07:00.001+10:00

Standing Press 70% x 5 80% x 3 95% x 1+

Death By Clean and Jerk

With a running clock perform 1 C&J in the first min 2 in the second min 3 in the third and so on until you cannot perform the corresponding number of reps in the min.

60kg

Tuesday WOD

2010-08-31T20:07:00.003+10:00

Clean 70% x 5 80% x 3 95% x 1+

3 Rounds
400m Run
21 Swings
12 Pullups

Rest 1min between rounds

Saturday WOD

2010-08-29T20:28:00.001+10:00

Front Squat 70% x 3 80% x 3 90% x 3+

Swim
3 x 5 min Rounds for max distance

Thursday WOD

2010-08-26T20:52:00.002+10:00

Standing Press 70% x 3 80% x 3 90% x 3+

3 Rounds for time
Complete the cycle 5 times with 60kg of:

Power Clean
Front Squat to Push Press
Back Squat
Rack Jerk

Sprint 300 m shuttle
*300 m is done with six (6) 50 m sprints.

Tuesday WOD

2010-08-24T20:54:00.003+10:00

Clean 70% x 3 80% x 3 90% x 3+

4 Rounds for Time
Row 500m
Over Head Walk 60kg 20m Up and Back

Saturday WOD

2010-08-24T20:11:00.006+10:00

Front Squats 65% x 5 75% x 5 85% x 5+

5 Rounds For Time

400m Run with 10kg vest on
rest 2min

Thursday WOD

2010-08-23T17:41:00.002+10:00

Standing Press 65% x 5 75% x 5 85% x 5+

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Tuesday WOD

2010-08-16T16:02:00.004+10:00

Clean 65% x 5 75% x 5 85% x 5+

A. 30 sec amrap/60 sec rest - db push press - 20kg - 5 sets
rest 30 sec
B. As many sets of 15 unbroken chin ups in 10 min
rest 30 sec
C. Run 3K for time

Saturday WOD

2010-08-14T16:54:00.002+10:00

Box Squat 3, 3, 3, 1, 1, 1

For Time
12-9-6-3 Reps for time
Power Clean 80kg
Thruster 60kg

Thursday WOD

2010-08-14T16:51:00.003+10:00

M.E Bench Press 3, 3, 3, 1, 1, 1

Row
45sec on 45 sec off
1.30min on 1.30 min off
3min on 3 min off
6min on 6min off
3min on 3min off
1.30min on 1.30min off
45sec on 45 sec off

4700m My score to beat !

Tuesday WOD

2010-08-10T19:23:00.003+10:00

M.E Clean 3, 3, 3, 3, 3

For Time
10-1 Dumbell Push Press 20kg's
1-10 Pullups

eg.
10 push press
1 pullup
9 push press
2 pullups
8 push press
3 pullups

Keep going so your last round will be 1 push press and 10 pullups

Mike and I Drilling at the Pete De Been Seminar

Saturday WOD

2010-08-07T12:54:00.000+10:00

Box Squat 3, 3, 3, 1, 1, 1

5 Rounds for time:
Overhead Squats 40kg x 15
Row 250 M

Thursday WOD

2010-08-05T20:14:00.002+10:00

M.E Bench Press 5, 5, 5, 3, 3, 3

Choose ONE of the Following sports:

Swim: 2x8 min, Rest 2 min Between intervals

Bike: 2x15 min, Rest 2 min Between intervals

Run: 2x12min, Rest 2 min Between intervals

C2: 2x8min, Rest 2 min Between intervals

Tuesday WOD

2010-08-03T15:19:00.004+10:00

M.E Clean 3, 3, 3, 1, 1, 1

12-9-6-3 Reps For Time of
Dumbbell Overhead anyhow 20kg
Pull ups
10m Shuttle Sprint Up and Back

Saturday WOD

2010-07-31T20:11:00.002+10:00

Box Squat 5, 5, 5, 3, 3, 3

Cover as Much Distance as Possible
Swim 20min

Thursday WOD

2010-07-29T19:45:00.001+10:00

M.E Bench Press 5, 5, 5, 3, 3, 3

10 - 1 Reps for time of
Pullups
Clapping Pushups
Kettlebell Swings 32kg

Tuesday WOD

2010-07-27T16:20:00.003+10:00

M.E Squat Clean 3, 3, 3, 1, 1, 1

Choose ONE of The Following Sports: All out efforts.

Swim: 10 x 50m/y with T- shirt or Parachute with 5 times the recovery ( Ex.if it takes you 30 seconds to swim 50m/y then you rest 2:30).

Bike: 10 x 1/4 mile Hill repeats with 5 times the recovery (Ex.if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)

Run: 10 x 200m Hill repeats with 5 times the recovery (Ex.if it takes 40 seconds to run the 200m then you recover 3:20)

C2: 10 x 30 cals with 5 times the recovery ( Ex.if it takes 45 seconds to row 30cals then you recover 3:45)

Saturday WOD

2010-07-24T13:28:00.003+10:00

M.E Front Squat 3, 3, 3, 1, 1, 1

3 Rounds For Time 1 Round is
Swim 100m
5 x 5 Pull-ups, 10 Push-ups, 15 Squats

Thursday WOD

2010-07-21T19:36:00.003+10:00

M.E Floor Press 3, 3, 3, 1, 1, 1

800 Meter Run
10,9,8,7,6,5,4,3,2,1 of
~Horizontal Body Row
~Back Extension
800 Meter Run

Performing 10 body row followed by 10 back extensions, then 9 of each, 8 of each....

Finisher

3 sets of Pullup Grappler with 10kg plate

Tuesday WOD

2010-07-20T16:53:00.004+10:00

Power Clean 3, 3, 3, 1, 1, 1

For Time
10 to 1
Pullups
Swings 30kg

Then
Choose ONE of the Following Sports:

Swim, Bike Run, C2 Rower

All Out Efforts.

1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.

Picture from early 2008 Cairns No-Gi Summer Slam(my first BJJ Comp), Mike (bald dude) wind weight class, Sam (not bald dude) wins weight and open weight. Little guy in the middle Damus Fry BJJ Black Belt and all round bad ass.

Saturday WOD

2010-07-18T16:22:00.001+10:00

Front Squat 3, 3, 3, 1, 1, 1

15-9-6
Clean and Jerk 60kg
400m run

Thursday WOD

2010-07-15T16:06:00.003+10:00

Floor Press 3, 3, 3, 1, 1, 1

5 Rounds for Max Distance of
Run 3 min on 1 min off

Rob 'I won at the Pan Pacs in 25 sec' Moffat and Brock 'I dislocated my finger in a fight but kept going and won it' Lewer get back to training for this years Pan Pacs

Tuesday WOD

2010-07-14T17:23:00.003+10:00

Power Clean 3, 3, 3, 1, 1, 1

12 min for max rounds of
3 Over head anyhow @ Body weight
6 Pullups
9 10m Shuttle runs

What do you like to listen to before lifting heavy ?

Saturday

2010-07-10T11:10:00.000+10:00

Max Effort Front Squat 5, 5, 5, 3, 3, 3

20 Rounds For Max Distance On A C2 Rowing erg
20 sec on
10 sec off
Suggested pace of about 90% best 500m Time

I scored 2300m on thursday

Watch the video first for motivation

Thursday WOD

2010-07-08T15:23:00.003+10:00

Floor Press 5, 5, 5, 3, 3, 3

4 Rounds For Time
7 Grappler Clean and Jerks 40kg
400m Run

80kg Snatch - just starting the pull under

Tuesday WOD

2010-07-05T16:03:00.001+10:00

New movement pools this week

Power Clean 3, 3, 3, 1, 1, 1

8 Rounds for max reps
20 sec Sumo Deadlift High Pull 40kg
10 sec rest
20 sec Push Press 40kg
10 sec rest

Finish off with 3 sets of pullup grappler

Saturday WOD

2010-07-02T21:33:00.004+10:00

Trapbar Deadlift 3, 3, 3, 1, 1, 1

On the minute

Perform the following on the minute for 10 minutes:

2 Power Snatches @ 80%-85% of 1 RM
3 Handstand Push Ups

Thursday WOD

2010-07-02T15:26:00.003+10:00

Strict Press 3, 3, 3, 1, 1, 1

3 Rounds For Time
400m Run
21 Swings
12 Pullups

3 Sets GH Raise

Pre Order Now

Tuesday WOD

2010-06-29T15:57:00.002+10:00

Hang Squat Clean 3, 3, 3, 1, 1, 1

3 Rounds For Time @40kg
7 Power Clean
7 Thursters
7 Back Squats
7 Jerks
200m Run

Saturday WOD

2010-06-26T15:49:00.002+10:00

Trapbar Deadlift 3, 3, 3, 1, 1, 1

Death By Clean and Jerk @ 60kg

With a running clock perform
1 Clean and Jerk in the first minute
2 Clean and Jerk in the second minute
3 Clean and Jerk in the third minute
4 Clean and Jerk in the forth minute

......until you cannot complete the given reps in the allocated time

Thursday WOD

2010-06-24T20:19:00.002+10:00

Press 3, 3, 3, 1, 1, 1

6min for max rounds of
3 120kg deadlift
5 Pullups
7 Burpees
-2 min Rest-
6min for max rounds of
3 120kg deadlift
5 Pullups
7 Burpees

Tuesday WOD

2010-06-22T15:51:00.002+10:00

Hang Squat Clean 3, 3, 3, 1, 1, 1

For Time
30 Squat Body weight (round up to the nearest 2.5kg)
400m Run
30 Burpees

Mark mid push press

Saturday WOD

2010-06-19T07:20:00.002+10:00

Trapbar Deadlift 5, 5, 5, 3, 3, 3

For Time
21 Bench Body Weight
21 Pullups
400m Run
15 Bench Body Weight
15 Pullups
400m Run
9 Bench Body Weight
9 Pullups
400m Run

Rodrigo Gracie and I at a recent seminar

Thursday WOD

2010-06-17T16:39:00.003+10:00

Strict Press 5, 5, 5, 3, 3, 3

4 Rounds For Time
10 Push Press 40kg
15 High Pull 40kg
200m Run

A scary beast indeed

Tuesday WOD

2010-06-15T20:00:00.002+10:00

Hang Squat Clean 3, 3, 3, 1, 1, 1

10min for max reps
Row 2km
Deadlift 120kg

*Start a count down timer for 10min, row 2 km and the proceed to deadlift for the remainder of the time for max reps. Good Luck

Saturday WOD

2010-06-12T08:18:00.003+10:00

Max Effort Box Squat 3, 3, 3, 1, 1, 1

Choose ONE of The Following Sports:

Maximal Effort Required.

Swim: 500m, add a T-shirt, parachute or Boots & Utes for drag

Bike: 3200m Hill climb, Remain in the Saddle, push as big of a gear as possible, Cadence to not drop below 60 RPM Incline between 6-12%

Run: 1600m Hill climb, Incline between 6-12%, Add 10-20lb weighted Vest.

C2 Rower: 1500m, Damper setting between 8-10

Thursday WOD

2010-06-10T19:27:00.003+10:00

Max Effort Bench Press 3, 3, 3, 1, 1, 1

10min For Max Rounds

3 Keg Lifts
6 Thrusters 40kg
9 Swings 24kg

Roza hits the keg lift

Tuesday WOD

2010-06-09T14:43:00.002+10:00

Clean 3, 3, 3, 1, 1, 1

Complete 5 rounds for time of:
Sprint a 20 yds – 40 yds – 20 yds shuttle drill
8 Kettlebell Swings 2 pood
16 Push Ups

Rest 30sec between rounds.
For shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through original starting point. Perform 8 Kb swings and 16 pushups. Rest 30sec and repeat...

Saturday WOD

2010-06-05T08:36:00.003+10:00

Box Squat 3, 3, 3, 1, 1, 1

10 min for max rounds
3 Trapbar Deadlift 120kg
6 HandStand Pushups
9 10m Shuttle Sprints

Posterior chain, its important shit

Thursday WOD

2010-06-05T08:07:00.003+10:00

Bench 3, 3, 3, 1, 1, 1

3 Rds for max reps of
1min Tyre Flips
1min Sumo Deadlift High Pulls 40kg
1min Push Press 40kg
1min Broad Jumps
1min Row
2min Rest

Roza hits the high pulls while vivs on the push press

Tuesday WOD

2010-05-31T14:56:00.002+10:00

Squat Clean 3, 3, 3, 1, 1, 1 - heavier than last week if possible

For Time
Rum 400m
10 to 1 Pullups and Swings 32kg
Run 400m

10 to 1 mean you do 10 pullups 10 swings, 9 pullups 9 swings, 8 pullups 8 swings right down to 1 rep

Mark Hammer Deadlifts 240kg !

Saturday WOD

2010-05-29T17:51:00.003+10:00

Box Squat 5, 5, 5, 3, 3, 3

3 Rounds of
Swim 50m, 100m, 200m

1:1 work rest ratio

eg, swim 50m in (A) seconds rest (A) seconds and swim 100m in (B) seconds rest (B) seconds and swim 200m in (C) seconds rest (C) seconds and then start round 2 back at 50m.

Thursday WOD

2010-05-26T15:16:00.001+10:00

As heavy as possible for Rx'ed reps with 2-3 min rest between sets
Bench Press 5, 5, 5, 3, 3, 3

2 Rounds
3min Max reps Burpees
2min Max reps Push Press 40kg
1min Max reps Box Jump 20inch
1min rest

Tuesday WOD

2010-05-21T16:02:00.003+10:00

Alright back to training next Tuesday the 25/05/2010

As heavy as possible for Rx'ed reps with 2-3 min rest between sets
Squat Clean 3, 3, 3, 1, 1, 1

For time
10 Push Press 20kg Dumbells
200m Run
9 Push Press 20kg Dumbells
200m Run
8 Push Press 20kg Dumbells
200m Run
Right down 7,6,5,4,3,2,1 push press

Finish off with 3 set Glute ham raise

Results

2010-05-19T18:27:00.004+10:00

Well after a hard few months preparation Saturdays Comp went well. 2 Golds for no-gi under 79kg and no-gi open weight, silver for gi under 79kg. Huge thankyou to all the people that helped get me there,my training partners Viv and Mike, my wrestling partners Adam, Simon, Andre, Rob, Adrian, Justin and all the other guys at PCYC that consistanly bring the pain and technical no-how, last but no least my partner lauren for putting up with my shit while I prepared for the comp.

Tuesday WOD

2010-05-19T18:20:00.002+10:00

Last session before we fly out (low volume high intensity)

3 Rounds for time
400m Run
21 Swings
12 Pullups

Rest up !

Saturday WOD

2010-05-08T12:03:00.004+10:00

Competition Training Day 21

Power Clean 3, 3, 3, 1, 1, 1

Swim 1km For time

Viv hits the sprawl ball

Thursday WOD

2010-05-08T11:47:00.003+10:00

Competition Training Day 20

Squat 3, 3, 3, 1, 1, 1

3 Rounds for reps

1min at each station
sprawl ball 10kg
Sumo Deadlift Highpulls 40kg
Box jumps 20inch
Push Press 40kg
Row
Rest

Tuesday WOD

2010-05-08T06:22:00.003+10:00

Competition Training Day 19

Bench 3, 3, 3, 1, 1, 1

For Time
5 pull ups
10 pushups
15 squats
1 Clean and Jerk @ 60kg

5 pull ups
10 pushups
15 squats
2 Clean and Jerk @ 60kg

5 pull ups
10 pushups
15 squats
3 Clean and Jerk @ 60kg

Right up to 10 Clean and jerks !

Saturday WOD

2010-05-02T13:03:00.001+10:00

Competition Training Day 18

Hang Squat Clean 3, 3, 3, 1, 1, 1

10 Rounds For Time
Swim 50m Sprint
Rest 1 min

Finish off 400m fin

115kg Clean - nice triple extension, no early arm bend, good war face

Thursday WOD

2010-04-30T15:40:00.002+10:00

Competition Training Day 17

Max Effort Bench 95% x 1 x 3
Speed Squat 60% x 2 x 10

2km Row For Time

3 Rounds
Deadlift 80% x 3
Dips to failure
Rope Pulups to failure
Rest 30sec between rounds

Tuesday WOD

2010-04-30T15:32:00.003+10:00

Competition Training Day 16

Speed Bench 65% x 3 x 8
Max Effort Squat 95% x 1 x 5

3 Rounds For Time
10 Thrusters 20kg dumbells
500m Row

Saturday WOD

2010-04-25T15:22:00.004+10:00

Competition Training Day 15

Clean 3, 3, 3, 1, 1, 1

Swim 1km For time

Got Power ? Find out. Row 1 min for max distance

Thursday WOD

2010-04-25T15:18:00.002+10:00

Competition Training Day 14

Max Effort Bench 90% x 2 x 5
Speed Squat 55% x 2 x 10

2.5km Run tine trial

21-15-9 reps for time
100kg Deadlift
Handstand Pushups

Mark's Snatch

Tuesday WOD

2010-04-25T15:14:00.003+10:00

Competition Training Day 13

Speed Bench 60% x 3 x 8
Max Effort Squat 90% x 2 x 5

30:30 sec Row row distance

3 rounds for time
400m run
21 swings
12 pullups

Picture from the vault cairns first no-gi Bjj comp 2008

Saturday WOD

2010-04-21T16:23:00.000+10:00

Competition Training Day 12
Deload from Strength WOD (SWOD)
Bench 3 sets 2 @ 85%
Squat 3 sets 2 @ 85%

Swim
1min on 1 min off x 10

Thursday WOD

2010-04-21T16:20:00.000+10:00

Competition Training Day 11
Bench 3 sets 3 @ 80%
Squat 3 sets 3 @ 80%

10 min sandbag carry for max distance 30kg

Tuesday WOD

2010-04-12T20:30:00.002+10:00

Competition Training Day 10
Deload from Strength WOD (SWOD)
Speed Bench 3 sets 5 @ 70%
Max Effort Squat 3 sets 5 @ 70%

For Time
5 Pullup
10 Pushups
15 Squats
1 Clean and Jerk 70kg
5 Pullup
10 Pushups
15 Squats
2 Clean and Jerk 70kg
5 Pullup
10 Pushups
15 Squats
3 Clean and Jerk 70kg

All the way up to 10 clean and jerks

Saturday WOD

2010-04-11T09:20:00.002+10:00

Competition Training Day 9

Clean 5 x 75% 3 x 85% 1 + @95%

3 Rounds For Time
Using 60kg Barbell
7 Powerclean
7 Thrusters
7 Rack Jerks
7 Back Squats
4 50 m Shuttle Runs

Dont put the bar down between movements, each time you put the bar down you get 5 burpees to do at the end of the 3 rounds.

Thursday WOD

2010-04-08T20:06:00.004+10:00

Competition Training Day 8

Max Effort Bench 1 RM max
Speed Squat 65% x 2 x 10

10min for max distance
100m shuttle runs with 30kg sandbag

Complete 10 rounds of:

One rounds consists of the following:
One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right

then switch hands....

One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left

*Do Not Drop The Weight. Do Not Set It Down.

*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.

Record number of total drops and weight of dumbbell used

Tuesday WOD

2010-04-06T21:14:00.002+10:00

Competition Training Day 7

Speed Bench 65% x 3 x 8
Max Effort Squat 1 RM

25m Shuttle Run (up and back = 1) x 5 1:2 work:rest

3 Rounds For Time
15 Thrusters 20kg Dumbells
500m Row

Miguel hits the deadlift/burpee combo

Saturday WOD

2010-04-02T08:47:00.002+10:00

Competition Training Day 6

Clean 3 x 80% 3 x 85% 3 + @90%

5 Rounds For Time

100m Swim
20 Burpees

The Pre Workout self talk

Thursday WOD

2010-03-31T17:07:00.002+10:00

Competition Training Day 5

Max Effort Bench 95% x 1 x 3
Speed Squat 60% x 2 x 10

2 km Row For Time

Rest 10 min

5 Rounds For Time
140kg Deadlift
10 Burpees

Tuesday WOD

2010-03-31T17:01:00.002+10:00

Competition Training Day 4

Speed Bench 60% x 3 x 8
Max Effort Squat 95% x 1 x 3

4 cone agility drill 1:1 rest x 10

10 min as many rounds as possible (AMRAP)
5 pullups
10 pushups
10 walking lunges

Saturday WOD

2010-03-27T13:51:00.002+10:00

Competition Training Day 3

Clean 5 x 75% 5 x 80% 5 + @ 85%

Swim 750m For time
Rest 5-10 min
Finish off with 3 rounds of
50m Swim
10 Burpees

Thursday WOD

2010-03-24T21:10:00.003+10:00

Competition Training Day 2

Max Effort Bench 3RM
Speed Squat 60% x 2 x 10

2.5km Run For Time

21-15-9 For Time
100kg Deadlift
Handstand Pushups

Check This Out, Zach the gun

Hunter his 315 for max reps

Strongman Saturday Comp

2010-03-21T10:09:00.002+10:00

Well Done to Every one who competed on the week end. It was a painful experience, but backed up by some gut retching performances as well as some torn hands !

The Events were as follows

1. Maximum Repetitions of Pullups in 1Minute
2. Maximum Repetitions of Deadlift @ 140kg in 1Minute
3. Maximum Repetitions of Overhead anyhow @ 60kg in 1Minute
4. Maximum Distance Farmer walk @ 120kg in 1Minute
5. Fastest time on the Relay
- Lock out 32kg Kettlebell on both arms
- Carry a 40kg keg 40m
- Drag a 40kg SLed 40m

Tuesday WOD

2010-03-19T15:09:00.002+10:00

New Training Cycle Staring 23 March

Competition Training Day 1 (Tuesday 23 March)

Speed Bench 60% x 3 x 8
Max Effort Squat 3RM

For Time Row 200m 1:1 work:rest x 5

For Time 3 Rounds of
400m Run
21 Swings 24kg
12 Pullups

Saturday WOD

2010-03-10T10:13:00.002+10:00

Front Squat 5 x 75% 3 x 85% 1+ x 95%
Deadlift 5 x 75% 3 x 85% 1+ x 95%
Pullups and Dips 5 sets of 1 (heavy)
Fat Bar Press 3 sets for max reps

3 Rounds For Time
Power Clean x 3 @85%
500m Row
2 min rest

Thursday WOD

2010-03-05T15:53:00.001+10:00

Back Squat 5 x 75% 3 x 85% 1+ x 95%
Bench Press 5 x 75% 3 x 85% 1+ x 95%
Pullups 3 sets
Fat Bent Over Rows 3 set

Complete as many rounds as possible in 15 minutes:

3 Deadlifts 140kg
5 Handstand Push Ups
Sprint 50 meters

Group Helen

functional fitness systems

Seeking Enlightenment

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*Rest 30sec between rounds.*For shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through original starting point. Perform 8 Kb swings and 16 pushups. Rest 30sec and repeat...

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Results

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Rest 30sec between rounds.
For shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through original starting point. Perform 8 Kb swings and 16 pushups. Rest 30sec and repeat...