Monday 14817

Warmup
- Assault bike 5 minutes

Mobility
- Inchworm
- Downward dog
- Alternating Lunge w/ rotation
- Squat in supine extension

Workout
- 100 reps of each for time
- 100 cals AB
- 100 Squats
- 100 Sit-ups
- 100 Push press 45kg (30kg)
- 100 Kettle bell Swing 24kg (16kg)

Saturday 12817

Warmup
- Jog 5 minutes

Mobility
- Inchworm into Downward dog x 5
- Alternating Lunge w/ rotation x 5, L & R
- Squat in supine extension x 10, L & R

Isometric holds
- 4 x 15 seconds hanging hold
- 3 x 15 tuck hold

- Rest 30 sec

Workout

Complete as many rounds  in 20 minutes of:
- 5 Hang clean thrusters 70kg (45kg)
- 7 Ring dips
- 9 Cal's Assault bike

 

The weak can never forgive. Forgiveness is the attribute of the strong.

- Mahatma Gandhi

The weak can never forgive. Forgiveness is the attribute of the strong.
Read more at: https://www.brainyquote.com/quotes/authors/m/mahatma_gandhi.html
The weak can never forgive. Forgiveness is the attribute of the strong. Mahatma Gandhi
Read more at: https://www.brainyquote.com/quotes/authors/m/mahatma_gandh
The weak can never forgive. Forgiveness is the attribute of the strong. Mahatma Gandhi
Read more at: https://www.brainyquote.com/quotes/authors/m/mahatma_gan

Friday 11817

5 rounds for time of:
500m Row
15 Push press 20kg
21 Russian kettlebell swings 32kg

Slightly modified from @mdance_

 

Thanks to @beast_brew for the caffeine #pumpup @complete_sp for the gym space to get the job done and @garminau for being my time keeper. 18:18

Get on it people. Express the best version of you in the present moment #betterfromworse

Commando Camps

The Commando Camps are designed by Commando Steve to be exclusive and accessible. You will be instructed by Commando Steve and his dedicated specialist training team who will be there to guide you through a 3 - day program of adventure, physical fitness, training and nutrition workshops and Q&A sessions. You don't need a high level of physical fitness just the willingness to participate and give it your all, the Camps are inclusive by nature whether you are a beginner, intermediate or an athlete.

For 3 days you will train with others, who, like you, are intent on learning more about themselves, taking on new experiences and pushing their limits. You will meet like-minded people in a friendly, supportive and constructive environment and learn from trainers and mentors who have years of physical training and mental conditioning.

Binna Burra QLD

Please click on the link provided for more details.

http://www.binnaburralodge.com.au/news-events/events/commando-training-camps-2017

 

Warm up

- 5 km on Assault Bike

Mobility

- 5 x Inch worm + downward dog

- Lunge with thoracic rotation x 10 L & R

Technique

- 3 x 5 reps Hang muscle snatch

- 3 x 5 reps Hang power snatch

Workout

Ascend ladder as far as possible in 12 minutes starting at 1 then 2, 3 and so on.

- Hang power snatch 60kg (40kg)

- Burpee over bar

*Brackets denote women's weight

Sign-up closing for my 13 week Online Health and Fitness Journey

It's time to Get Commando Fit.

What's unique about my online program is that I will teach you the fundamentals of movement and educate you on good nutrition and healthy eating before we start training. So that you're ready to go! Then we begin the 13 week journey together – 1 week of fundamental training followed by a 12 week workout and nutrition plan. I will motivate you along the way, teaching you the skills to make better health and lifestyle choices for the future.

Lose weight, get fit, get lean and strong. There is a program for everyone.

getcommandofit.com.au

Sign up today.

 

 

Wednesday 041213

Complete as many rounds as possible in 20 minutes of:

20 Push-ups

15 GHD Sit ups

10 Thrusters 50kg (35kg) 

  

Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work.
- H. L. Hunt

Tuesday 031213

Deadlift 70% x 6 x 5

- then -

5 rounds for time:
15 Deficit Deadlifts, 80kg (52.5kg)
30 KB Swing 24kg

 

Always do your best. What you plant now, you will harvest later.

- Og Mandino 

Monday 021213

Rest Day!

Work a weakness or an area that needs attention.
That could include mobility/flexibility or conduct an active recovery session such as yoga, swimming or just going for a walk.
Rest Day is not an EXCUSE to do nothing.....

 

There are two things a person should never be angry at, what they can help, and what they cannot.
- Plato

Sunday 011213

Press 70% x 6 x 5

- then -

For time:
10 Muscle ups
100 Push Press 40kg (30kg)
Row 2km

 

In order to succeed, your desire for success should be greater than your fear of failure.
- Bill Cosby

Saturday 301113

Snatch Balance 3,3,3,3,3

- then -

15 min AMRAP

30 Overhead BB Lunges 50kg (30kg)
10 Burpees

 

Know that you are your greatest enemy, but also your greatest friend.
- Jeremy Taylor

Friday 291113

Squat 70% x 6 x 5

- then -

5 rounds for time of:
10 OHS 60kg (45kg)
20 Pull ups

 

What I am looking for is not out there, it is in me.
- Helen Keller

Thursday 281113

Rest Day!

Work a weakness or an area that needs attention.
That could include mobility/flexibility or conduct an active recovery session such as yoga, swimming or just going for a walk.
Rest Day is not an EXCUSE to do nothing.....

 

We make the world we live in and shape our own environment.
- Orison Swett Marden

Wednesday 271113

For time:

18-15-12-9-6-3 reps of:
Clean and Jerk 62.5kg (42.5kg)
Toes To Bar

This is written as Clean & Jerk, however it may be performed as “Ground to Overhead” providing the bar is racked on the shoulders on the way through.  A Squat Clean, Split Clean, Power Clean, Push Press, Push Jerk, Split Jerk and Thruster are all acceptable.

- then -

Front Squat 3,3,3,3,3

 

Without hard work, nothing grows but weeds.
- Gordon B. Hinckley

Tuesday 261113

Accumulation Phase 5s Wave
The accumulation phase is the beginning of each training wave. They are high volume sessions designed to allow you to develop the skill of the lift and increase work capacity.
Complete the final set for max reps leaving 2 – 3 reps in the tank. (complete the minimum 5 reps then as many more as possible, if you know you can complete 15 reps only do 12.

Adjust your maxes by 500grams for upper body and 1kg for lower body.

Bench 70% x 6 x 5

- then -

4 rounds for time of:

15 ring dips

15 GHD sit ups

15 pull ups

 

The purpose of training is to tighten up the slack, toughen the body, and polish the spirit.
- Morihei Ueshiba

Monday 251113

Hang power snatch 3-3-3-3-3 reps

- then -

Complete as many rounds in 15 minutes of:

15 power snatch 35kg (20kg)

30 double unders

 

Empty pockets never held anyone back. Only empty heads and empty hearts can do that.
- Norman Vincent Peale

 

 

Sunday 241113

Rest Day!

Work a weakness or an area that needs attention.
That could include mobility/flexibility or conduct an active recovery session such as yoga, swimming or just going for a walk.
Rest Day is not an EXCUSE to do nothing.....

The absence of alternatives clears the mind marvelously.
- Henry A. Kissinger

Saturday 231113

Deadlift 40% x 5, 50% x 5, 60% x 5

- then -

21 - 15 - 9 reps for time:

Front Squat 

60m Prowler Push 

GHD Sit up

 

I never see what has been done; I only see what remains to be done.
- Buddha

 

Friday 221113

3 rounds of:

5 Thrusters 80kg (50kg)

7 Box Jumps 70cm (60cm)

900m Row/Airdyne or Run

Never say anything about yourself you do not want to come true.
- Brian Tracy

 

Thursday 211113

Press 40% x 5, 50% x 5, 60% x 5

- then -

Alternating tabata mash up :-
Push Press 40kg (25kg)
Toes to bar

Finisher

50 GHD Sit Ups for time

Sometimes we just need to take a leap of faith

- CS

 

 

Wednesday 201113

Rest Day!

Work a weakness or an area that needs attention.
That could include mobility/flexibility or conduct an active recovery session such as yoga, swimming or just going for a walk.
Rest Day is not an EXCUSE to do nothing.....

You have to be able to accept failure to get better.
- LeBron James

Tuesday 191113

Squat 40% x 5, 50% x 5, 60% x 5

- then -

"Helen"

Three rounds for time:
Run 400 metres
21 Kettlebell Swings 24kg
12 Pull-ups

Alleged 'impossibilities' are opportunities for our capacities to be stretched.
- Charles R. Swindoll

Monday 181113

7 Rounds for time of:
7 Jerk 70kg (50kg)
7 Chest to Bar Pull Up
21 Double unders

- then - 

Touch and Go Power Snatch 3-3-3

Touch and Go Clean and Jerk 3-3-3

Thanks to CrossFit Brisbane for this WOD

 

You can't try to do things; you simply must do them.
- Ray Bradbury

Sunday 171113

Deload Week.....


During the deload I suggest performing your main lift for 40%x5, 50%x5, 60%x5 and then performing each of your accessory lifts for 50% of their normal volume (so if you normally do 50 total reps of chin-ups during your training waves, during your deload you will do 25). These percentages should be based on your working max from the wave you have just completed, NOT your new adjusted max for the upcoming wave.

Bench 40% x 5, 50% x 5, 60% x 5
Rind Dips 4 x 8
Inverted Row 5 x 12 - 15

- then -

3 rounds for time of:
10 Wall Climbs
20 GHD Sit ups
30 Hip Extension

Men are born with two eyes, but with one tongue, in order that they should see twice as much as they say.
- Charles Caleb Colton

 

Get Commando Fit

Want to workout with Commando Steve?

Watch the teaser film for Get Commando Fit. The ultimate training program available at Steve’s Commando Fit camps and soon to be available online.

His Commando Fit philosophy uniquely brings together the principles of CrossFit and years of military training. A philosophy built around mental strength and physical endurance; balance of body and mind. Add to this, an uncompromising attitude of never giving up. Unwavering self-belief, discipline and determination.

Get Commando Fit is much more than a weight loss program, it's the ultimate workout program that is high intensity and combines a wide variety of functional movements. Steve has proven results in his Commando Fit training camps. He is bringing his unique philosophy online. This is your chance to train with Steve online. Get Commando Fit is coming soon.

Register your interest and be the first to train with Steve online.

 

Saturday 161113

Rest Day!

Work a weakness or an area that needs attention.
That could include mobility/flexibility or conduct an active recovery session such as yoga, swimming or just going for a walk.
Rest Day is not an EXCUSE to do nothing.....

Success comes when people act together; failure tends to happen alone.- Deepak Chopra 

Friday 151113

Clean 2-2-2-2-2-2-2-2-2-2

- then -

5 mins of bar muscleups for max reps

Finisher 

Tabata row for max calories

 

Your goals, minus your doubts, equal your reality.
- Ralph Marston

Thursday 141113

Three rounds for time of:
60kg Overhead squat, 10 reps
50 Double-unders

- then -

3 minutes of max burpees

Finisher

Tabata Airdyne or row

Don't give up. Don't ever give up.
- Jim Valvano

 

Wednesday 131113

Deadlift 50% x 5, 60% x 3, 70% x 2, 75% x 1, 80% x AMAP

- then -

With a continuously running clock do one front squat 80kg the first minute, two front squats the second minute, three front squats the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Finisher

10 x 20m Prowler Sprints rest 1 min between efforts

 

 

You must trust and believe in people or life becomes impossible.- Anton Chekhov 

Tuesday 121113

Rest Day!

Work a weakness or an area that needs attention.
That could include mobility/flexibility or conduct an active recovery session such as yoga, swimming or just going for a walk.
Rest Day is not an EXCUSE to do nothing.....

 

Live your life that the fear of death can never enter your heart. - Tecumseh 

Monday 111113

“Cindy”
Complete as many rounds as possible in 20 mins of:-
5 pull ups
10 pushups
15 squats

or

“Mary”
Complete as many rounds as possible 20 minutes of:
5 Handstand Push Ups
10 Pistols
15 Pull Ups

 

What really matters is what you do with what you have.

- H. G. Wells 

Sunday 101113

Press 50% x 5, 60% x 3, 70% x 2, 75% x 1, 80% x AMAP

- then -

5 rounds for time of:

15 Front Rack Lunges 42kg (30kg)

30 Double Unders

 

The main thing is to keep the main thing the main thing.

- Stephen Covey 

Saturday 091113

For time:

30 Thrusters 60kg (40kg)

15 Chest to bar Pullups

20 Thrusters 60kg (40kg)

12 Chest to bar Pullups

10 Thrusters 60kg (40kg)

9 Chest to bar Pulliups

 

Live, so you do not have to look back and say: 'God, how I have wasted my life.'
- Elisabeth Kubler-Ross

Friday 081113

Rest Day!

Work a weakness or an area that needs attention.
That could include mobility/flexibility or conduct an active recovery session such as yoga, swimming or just going for a walk.

Rest Day is not an EXCUSE to do nothing.....

 

Man needs difficulties; they are necessary for health.- Carl Jung 

Thursday 071113

Squat 50% x 5, 60% x 3, 70% x 2, 75% x 1, 80% x AMAP

- then -

Complete as many rounds as possible in 10 minutes of:

5 Front Squats 80kg (60kg)

7 Box Jumps 60cm (50cm)

9 Toes to bar

 

 

Accept responsibility for your life. Know that it is you who will get you where you want to go, no one else.
- Les Brown

Wednesday 061113

For time:
Row 20 calories
30 Burpees
20kg Two-arm dumbbell ground-to-overhead, 40 reps
50 Toes to bar
100m Walking lunge with 20kg plate held overhead

 

As is our confidence, so is our capacity.

- William Hazlitt 

Tuesday 051113

Realisation Phase, max effort on the final set

Bench 50% x 5, 60% x 3, 70% x 2, 75% x 1, 80% x AMAP

- then - 

3 Rounds for time:

5 Wall Walks

10 Ring Dips

15 Pull ups

 

Holding on to anger is like grasping a hot coal with the intent of throwing it at someone else; you are the one who gets burned.- Buddha 

Monday 041113

Rest Day!

Work a weakness or an area that needs attention.

That could include mobility/flexibility or conduct an active recovery session such as yoga, swimming or just going for a walk.

Rest Day is not an EXCUSE to do nothing.....

 

- Charlotte Bronte

Sunday 031113

Deadlift 60% x 3, 67.5% x 3, 72.5% x 3 x 8

- then -

5 rounds for time:-
Walking Lunge, 50m
12 Sumo Deadlift High Pull, 50kg (35kg)
21 Push ups

- then -

3 attempts at max yoke / barbell carry.

 

One finds limits by pushing them.
- Herbert Simon

 

 

Saturday 021113

"Morrison"

50-40-30-20 and 10 rep rounds of:
Wall ball shots, 9kg 
Box jump, 60cm 
Kettlebell swings, 24kg

 

We make the world we live in and shape our own environment.
- Orison Swett Marden

 

 

Friday 011113

Press 60% x 3, 67.5% x 3, 72.5% x 3 x 8

- then -

3 rounds of:

6 Clean and Jerk 80kg

9 Ring Dips

12 Ground Release Push ups

 

Setting goals is the first step in turning the invisible into the visible.
- Tony Robbins

Thursday 311013

Rest Day!

Work a weakness or an area that needs attention.

That could include mobility/flexibility or conduct an active recovery session such as yoga, swimming or just going for a walk.

Rest Day is not an EXCUSE to do nothing.....

 

A good head and a good heart are always a formidable combination.

- Nelson Mandela 

Wednesday 301013

Squat 60% x 3, 67.5% x 3, 72.5% x 3 x 8

Rack Pulls 3 x 5, 70%

- then -

21 - 15 - 9 for time:

Hang squat clean and press 60kg (40kg)

Pull up

 

Be miserable. Or motivate yourself. Whatever has to be done, it's always your choice.
- Wayne Dyer

Tuesday 291013

For time:
50 Wall ball, 10kg (6kg)
25 Toes-to-bar
40 Wall ball, 10kg (6kg)
20 Toes-to-bar
30 Wall ball, 10kg (6kg)
15 Toes-to-bar
20 Wall ball 10kg (6kg)
10 Toes-to-bar
10 Wall ball, 10kg (6kg)
5 Toes-to-bar

Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time. - Thomas A. Edison 

Monday 281013

Bench 60% x 3, 67.5% x 3, 72.5% x 3x 8 

- then -

Complete as many rounds as possible in 10 minutes of:
60kg Push press, 7 reps
60kg Overhead squat, 10 reps
15 GHD Sit-ups

- then -

Complete as many ring dips as possible in 5 minutes

 

To keep the body in good health is a duty... otherwise we shall not be able to keep our mind strong and clear.

- Buddha 

Sunday 271013

Rest Day!

Work a weakness or an area that needs attention.

That could include mobility/flexibility or conduct an active recovery session such as yoga, swimming or just going for a walk.

Rest Day is not an EXCUSE to do nothing.....

 

The true measure of a man is how he treats someone who can do him absolutely no good.

- Samuel Johnson 

Saturday 261013

Complete as many rounds as possible in 15 minutes of:
Row 250 metres
25 Push-ups

 

Effort only fully releases its reward after a person refuses to quit.

- Napoleon Hill 

Friday 251013

Complete as many rounds as possible in 20 mins of:

21 KB Swing, 24kg (16kg)

15 Pull ups

9 DB Hang Squat Clean, 20kg (15kg)

 

For a gallant spirit there can never be defeat.

- Wallis Simpson 

 

Thursday 241013

Deadlift 65% x 5 x 8

Rack Pulls 70% x 3 x 3

Deficit Deadlift 60% x 3 x 3

Heavy yoke/Barbell carry 3 x 30m

 

It's good to shut up sometimes.- Marcel Marceau 

Wednesday 231013

Rest Day!

Work a weakness or an area that needs attention.

That could include mobility/flexibility or conduct an active recovery session such as yoga, swimming or just going for a walk.

Rest Day is not an EXCUSE to do nothing.....

 

Patience, persistence and perspiration make an unbeatable combination for success.- Napoleon Hill 

Tuesday 221013

Complete 5, 3 minutes rounds of:

7 Burpee Pullups

7 Thrusters 45kg (30kg)

*rest 90 seconds between rounds

 

When you practice gratefulness, there is a sense of respect toward others.

- Dalai Lama

Monday 211013

For time:

50-40-30-20 and 10 rep rounds of:

KB Swing, 24kg (16kg)

Pushups

 

Time does not change us. It just unfolds us.
- Max Frisch

Sunday 201013

Press 65% x 5 x 8

- then -

For time:

10, 9, 8, , , , , 3, 2, 1

Push Press 60kg (40kg0

Pull up

50 Ring Dips

 

Yesterday's the past, tomorrow's the future, but today is a gift. That's why it's called the present.

- Bil Keane 

Saturday 191013

Rest Day!

Work a weakness or an area that needs attention.

That could include mobility/flexibility or conduct an active recovery session such as yoga, swimming or just going for a walk.

Rest Day is not an EXCUSE to do nothing.....

 

Strength and growth come only through continuous effort and struggle.

- Napoleon Hill 

 

Friday 181013

Squat 65% x 5 x 8

- then -

5 rounds; each for time of:

1 minute max thrusters 40kg (30kg)

Row 400m

*Rest 90 seconds between efforts

 

Don’t wait. The time will never be just right.

– Napoleon Hill 

 

Thursday 171013

Only the weak are cruel. Gentleness can only be expected from the strong. 

- Leo Buscaglia 

 

Wednesday 161013

"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
60kg (40kg) Hang Power Cleans, 10 reps

- then -

EMOTM 10 mins
Snatch x 2 reps

 

When deeds speak, words are nothing.
- Pierre-Joseph Proudhon

Tuesday 151013

Rest Day!

Work a weakness or an area that needs attention.

That could include mobility/flexibility or conduct an active recovery session such as yoga, swimming or just going for a walk.

Rest Day is not an EXCUSE to do nothing.....

 

There are two ways of spreading light: to be the candle or the mirror that reflects it.
- Edith Wharton

Monday 141013

Accumulation Phase 8s Wave


The accumulation phase is the beginning of each training wave. They are high volume sessions designed to allow you to develop the skill of the lift and increase work capacity.
Complete the final set for max reps leaving 2 – 3 reps in the tank. (complete the minimum 8 reps then as many more as possible, if you know you can complete 15 reps only do 12.

Adjust your maxes up by 500grams for upper body and 1kg for lower body.

Bench 65% x 5 x 8

Incline BD Bench 3 x 15

- then -

5 Rounds of:

5 Wall Walks

10 Toes to Bar

15 Bent Rows

You must do the things you think you cannot do.
- Eleanor Roosevelt  

 

Sunday 131013

20 min incrementing ladder:
Burpee
Situp
20 x Double Unders

Incrementing ladder; start at 1 rep of burpee and 1 rep of situp and every round increment by one rep.  Every round has 20 reps of double unders, eg 1 burpee + 1 situp + 20 DU, then 2 burpees + 2 situps + 20 DU, then 3 Burpee + 3 situps + 20 DU etc etc completing as many rounds as possible in the time

 

We cannot teach people anything; we can only help them discover it within themselves.
- Galileo Galilei

Saturday 121013

5 rounds for max load of:
Barbell Complex
Deadlift x 5
Hang Power Clean  x 5
Front Squat x 5
Push Press x 5
Thruster x 5

*Rest between rounds

Thanks to CrossFit Brisbane for this WOD!

Minds that are ill at ease are agitated by both hope and fear.
- Ovid

Friday 111013

Rest Day!

Work a weakness or an area that needs attention.

That could include mobility/flexibility or conduct an active recovery session such as yoga, swimming or just going for a walk.

Rest Day is not an EXCUSE to do nothing..... 

Everything you’ve ever wanted is on the other side of fear.

– George Addair

Thursday 101013

Deadlift 40% x 5, 50% x 5, 60% x 5

- then -

"Elizabeth"

21 - 15 - 9 for time of:
Clean
Ring Dips

 Laughter is the sun that drives winter from the human face.

- Victor Hugo

Wednesday 091013

Complete as many rounds as possible 20 minutes of:
10 One Arm DB Power Snatch, 20kg (15kg) 
10 Ring dips
10 Toes to Bar 

Life grants nothing to us mortals without hard work.
- Horace 

Tuesday 081013

Press 40% x 5, 50% x 5, 60% x 5

- then -

Every minute on the minute for 10 minutes complete
3 Strict Press
3 Push Press
3 Push Jerk
Use 50% of your Strict Press

Weighted Pull ups 6 x 6
Prone Hold, accumulate 7 minutes total
GHD Sit ups to parallel, 3 x 8, weighted

 

Failure is not fatal, but failure to change might be.
- John Wooden

Monday 071013

Rest Day!

Work a weakness or an area that needs attention.

That could include mobility/flexibility or conduct an active recovery session such as yoga, swimming or just going for a walk.

Rest Day is not an EXCUSE to do nothing.....

You need to make a commitment, and once you make it, then life will give you some answers.
- Les Brown 

Sunday 061013

Squat 40% x 5, 50% x 5, 60% x 5

- then -

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Ground to overhead 60kg (40kg)
Chest-to-bar pull-up
GHD sit-up

It's not about being better than someone else, it's about being better than you were the day before.
- Unknown

New Commando Steve Workout products in store today

Commando Steve this weekend launched his new range of exercise equipment available exclusively at Rebel and Amart stores.

The products will help thousands of people of all levels of ability to reach their fitness goals. Whether you want to increase cardiovascular endurance, increases fitness, tone the body, develop strength, coordination or accuracy. The products are developed to aid Steve's Commando Fit training philosophy.

His Commando Fit philosophy uniquely brings together the principles of Cross Fit and years of military training. A philosophy built around mental strength and physical endurance; balance of body and mind. Add to this, an uncompromising attitude of never giving up. Commando Fit is about developing unwavering self-belief, discipline and determination.

Commando Steve workouts are high intensity and combine a wide variety of functional movements. Always varied, always changing, always producing results.

Get down to a Rebel or Amart store and purchase one of Steve's new products. With every purchase you receive a free online workout with Steve.

The new exercise products include a Sand Bag, range of Resistance Bands, Battling Rope, Wall Ball, Ab Mat, Gym Rings, Slam Ball, and Speed Rope.

As seen in the latest Rebel catalogue. 

 It's time to Get Commando Fit.

Saturday 051013

"Wittman"

7 rounds for time:

15 Kettlebell Swings, 24kg (16kg)

15 Power Cleans, 42.5kg (30kg)

15 Box Jumps 24" (20")

It's not over when ur losing terribly... its over when you quit.- Unknown

Friday 041013

Deload Week.....

During the deload I suggest performing your main lift for 40%x5, 50%x5, 60%x5 and then performing each of your accessory lifts for 50% of their normal volume (so if you normally do 50 total reps of chin-ups during your training waves, during your deload you will do 25). These percentages should be based on your working max from the wave you have just completed, NOT your new adjusted max for the upcoming wave.

Bench 40% x 5, 50% x 5, 60% x 5
Rind Dips 4 x 8
Inverted Row 5 x 12 - 15

 - then -

3 rounds for time of:
10 Wall Climbs
20 GHD Sit ups30 Hip Extension

 

If you only ever give 90% in training then you will only ever give 90% when it matters

- Michael Owen

Thursday 031013

Rest Day!

Work a weakness or an area that needs attention.

That could include mobility/flexibility or conduct an active recovery session such as yoga, swimming or just going for a walk.

Rest Day is not an EXCUSE to do nothing.....

 It's supposed to be hard. If it wasn't hard, everyone would do it. The hard is what makes it great.

Wednesday 021013

For time:

50 Thrusters 40kg (30kg)

- then -

“Annie”
50-40-30-20-10 reps, for time of:
Double Under
Abmat Situp

You don't always get what you wish for, you get what you work for

- Unknown

Tuesday 011013

For Time:

21 - 15 - 9 reps 
Hang Squat Clean Thruster 20kg (15kg) Dumbbells
Pullups
HSPU

At one point in your life you either have the thing you want or the reasons why you don't

- Andy Roddick

 

 

Monday 300913

Deadlift 50% x 5, 60% x 3, 70% x 1, 75% x AMAP

- then - 

"Isabel"

For time:

30 Snatch 60kg.

There are only two options regarding commitment. You’re either IN or you’re OUT. There is no such thing as life in-between.

– Pat Riley

Rest Day Sunday 290913

Work a weakness or an area that needs attention.

That could include mobility/flexibility or conduct an active recovery session such as yoga, swimming or just going for a walk.

Rest Day is not an EXCUSE to do nothing.....

“Without self-discipline, success is impossible, period.”
– Lou Holtz

WOD Saturday

Steve's Work out of the day 28/09/2013

5
Press 50%
3
60%
1
70%
AMAP
75%

WOD Thursday

Steve's Work out of the day 26/09/2013

5
SQUAT 50%
3
60%
1
70%
AMAP
75%