3 Ways to crush your recovery this weekend

Sleep – Go to bed earlier and sleep longer! sleep is one of the best organic ways to help the body recover from the stressors we apply to it, be it physical, mental or emotional.

Why you need more sleep? Researchers have also shown that after people sleep, they tend to retain information and perform better on memory tasks. Our bodies all require long periods of sleep in order to restore and rejuvenate, to grow muscle, repair tissue, and synthesize hormones.

Eat – If you haven’t been tracking your food intake as we discussed in the last post, then shame on you!

Regardless of that, if you’re finding it hard to recover from workouts or you just feel sore and tired then you probably aren’t eating enough food. Go to brunch and stuff your face! Try not to eat too many sugary, sweet treats and unfortunately, liquid brunch won’t help with you!! it will mess with step 1 and 2 even more.

Breathe – Take a deep breath or 20! – Diaphragmatic or Belly breathing has shown to improve mood, decrease feelings of anxiety.For athletes, breathing helps to excite us before working out, improve mobility and posture and increases our rate of recovery.  Believe it not on average we breathe 25,000 times a day! And if we are not breathing correctly, that is 25,000 ways to mess us up more than necessary.

Believe it not on average we breathe 25,000 times a day! And if we are not breathing correctly, that is 25,000 ways to mess us up more than necessary. Sore neck? stop breathing into your chest! learn to belly breathe.

Try this – make the room quiet, and have something soft to lie on. Now lie down flat on your back with knees bent at 90 degrees, head on the floor. Place your hands on your belly and closes your eyes. now as you inhale through your nose your going to inflate your belly and keep your chest down, as you exhale through pursed lips your squeezing your belly button to the spine. inhale 7-10 seconds and exhale for 7-10 secs, keep your eyes closed and focus only on the breathing so this for 20-30 breaths and I guarantee you’ll feel better!

After a  long week dealing with different stressors don’t stress yourself out by doing more, Do less this weekend -Recharge – Reload – Relax


Exercising Vs Training

Do you think that you have to be out of breathe dying on the floor drenched in sweat every time you go to the gym?
If you’ve answered yes, then well done you’re an exerciser!!! And whilst there is nothing wrong with that, there is everything wrong with it if you want to see progress.

A good training program should include both strength and conditioning; so if you’re running your 5km or hitting your circuit classes and each session feels relatively similar and you reward yourself because you feel it was a “Hard” workout then you may not be getting the results you want.

This is a reasonable way to stay in shape and to make yourself feel better, other that that it is extremely limited.

This routine gets very comfortable (to your body – if not by perception) very quickly and holds you back from reaching your true potential.
With limited progress, personal growth becomes near impossible, Its usually in this realization that you become convinced that you need “the new fitness buzz” or Quit altogether. Even trying out new classes or gyms, you never really find the right fit and 6 months later you’re back to square one – looking for that magic formula again.

What’s the difference between training and exercising?
Exercising is just one piece of a much larger puzzle, and for exercise to become training and truly have an impact on your life it needs to be programmed thoughtfully. Your program must address your weaknesses whilst allowing you to enjoy your strengths, it must be purposeful and goal oriented. Ever wonder why we have certain elements on certain days? or why we have patterns to the program? It is because we utilise a training methodology to our group program, not just random workouts in a flawed attempt to make people fitter.

Training is a catalyst for personal growth, it’s a lifelong commitment, not just a new year’s resolution.

You need a Coach who can assess your movement and teach you to move better. Do you like the group training? great – we keep our classes small so that you get coached every step of the way! However, you may want to supplement that with regular one to one training, so that you can measure progress on a personal level. Not seeing the progress you want on the scales or in the mirror even though you push yourself in your training? You need someone that will guide you to the body you want with better nutrition. You need some one to hold you accountable, who understands your goals, when to push and when to back off. You need a coach that understands not every training session is about making you want to puke. A coach that can guide you to where you want to be with out putting more pressure or adding more stress to your life. If you really want to make progress then find yourself a coach, and make the commitment to yourself. And once you do, you won’t be just exercising anymore.

You’ll be training!.

To find out more about personal assessments, one on one training or nutritional guidance email [email protected] or [email protected]

Workouts for the Week 15-19th May

This Week is Deload week. Deload doesn’t mean easy! What it does mean is that the volume is low while the intensity remains high.

The purpose of a Deload is to Destress the physically, phsycoligically and emotionally form the hard training weeks. This gives our bodies and minds a chance to adapt and get stronger physically and mentally.

by the end of he week you should all be feeling good and wanting to hit some hard training again.


Every 90 secs for 6 rounds

8 OHS 60/40

Build to 1 rm Front Squat – 12 mins


5 rounds

Amrap 2

10 pull ups

10 box jumps

Rest 1 min

Amrap 2

20 wall balls

MAX cal row


Build to 1 Rm Power Clean -12 mins


Power Cleans @ 90% 1RM


Build to 1  push press


15 Burpees

15 Kettlebell Swings


A. Bench press 5 x 5

B. Deadlift 5 x 5

Alternate between a+b

Same load throughout

Workouts for the Week 8-12th May


10 rounds

40 sec work

20 secs rest

  1. Wallballs 14/9kg
  2. Sumo Deadlift 60/40
  3. Burpees

Alternate 1,2,3



5 x Thruster 65/40kg

(add 2-5kg from last time)

Squat Clean

6 x 1 AHAP

3 rounds NFT

20 GHD sit ups

20 Good Mornings


Strict press 5-5-3-3-1-1-1

Every 7 mins for 5 rounds

Row 1250 m


A. EMOM 10

1 x Snatch Dead lift

1x Hang Power Snatch

1x Snatch balance

B. Build to Max 1 Rm Snatch



  1. 7-9 HSPU
  2. 8-10 C2B Pull up
  3. 15 Heavy Russian kettle bell swings
  4. Double unders
  5. Rest

Week 1st May- 5th May


Every 90 sec for 5 sets

5 x  OHS 60/40

For time

12-9-7 Squat snatch 50/30

21-15-9 TTB/knee to elbow


Bulgarian Split Squat

4x 12 each side

Single arm Kettle bell row

4×10 each side

Mini Cindy


5 pull ups

10 push ups

15 squats


Every 3 mins for 10 rounds

5 Dead lifts 120-140kg M

70-100kg F

10 Bar over Burpees

30 double unders (90 singles


Paused  Front Squat

Build to 1 rm 5 sec paused in bottom.

Every 30 secs for 10 mins

1 power clean 80/50


in 40 min complete

50 wall balls

1500m row

75 wall balls

1000m Row

100 wall balls

500m row



Workouts for the week 17th April- 22nd April

Sunday 17th

Tempo Front Squat AHAP 5 Sets of 5 Reps @42×2


2 Hang Snatch + 3 OH Squats 50/30


Monday 18th

40 min to complete

1000 metre Row

25 HSPU/50 Push ups

1000m Row

50 Wall Balls

1000m row

50 TTB

1000m row

50 STOH 50/30


Tuesday 19th

Bulgarian split Squat

4×10 each leg

Single arm Kb Row

4×10 each side


50 double unders/100 singles

12 Burpee box jump 24/20


Wednesday 20th

Muscle up Drills/Strength

Every 2 mins for 10 rounds

5 x Squat cleans

5 Front squats

3-5 Muscle ups or

5 pull ups/5 dips



Thursday 21st


5  sets of 3 AHAP with 6 sec eccentric

4 rounds not for time

10 bench press

20 ghd situps

20 back extensions

Workouts for the week 10-15th April


HSPU Skill Pratcice

Deadlift 5 sets of 5 reps

each rep paused 3 sec at knee.


  1. 10-12 Cal row
  2. 3-5 Wall Walks


Front Squat (paused 3 secs in bottom) AHAP

5 sets of 5 reps


1 Power Snatch 1 Hang Snatch 1 OHS – Build to Heaviest


  1. Muscle up skill/Strength
  2. The Dirty 30 (30 reps of each for time) 30 min time cap

Box Jumps

Pull ups

Kettle bell Swings

Lunge Step

Knees to Elbow

Push Press 20kg

Good morning 20kg

Wall balls


Double unders then back up!


Build to 1RM Bear Complex


Front Squat

Push Press

Back Squat

Push Press


  1. 4 x Squats Cleans @ 80%
  2. 10-12 TTB



1. 5-7 HSPU

2. 10 x PenDlay Row AHAP

3 x


Row for Cal


3 chest to bar Pull ups

6 push ups

9 box jump over

Rest 2 mins



Team Wod

Workouts for the week 3rd April-7th April


A. Tempo Front Squat AHAP

5 Sets of 5 Reps @42×2

B. EMOM 12

  1. 5 x Hang Snatch @ 50/30
  2. 8-10 Bar over Burpees



A. Strict press 4 x 10 (Same load)

B. Pendlay Row 4 x 10 AHAP


AMRAP 2 x 5 (2 min rest)

10 Russian KBS 32/24kg

10 Goblet Squat 32/24kg



A. HSPU Skill practice



40 Cal Row

20 Push ups



A. Every 90 secs  x 5 rounds – 10 OHS 50/30

B. For time (30 min Cap)


Power Clean 60/40


STOH 60/40



A. Muscle up skill/Strength

B. EMOM 21

  1. 50 Du’s (45 sec max)
  2. HSPU x 5-7
  3. Pull ups x 8-10


Workouts for the Week 27th March- 1st April


Row 500m

rest 2 min

Row 1000m

rest 3 min

Row 1500m

rest 4 min

Row 2000m



In pairs


4oom run

30 kettbell swings

20 box overs

Partners Alternate each exercise to compete rounds.

and 16.5 for those that need do do it.


Hang Snatch 5-5-5-5-5


  1. 45 sec Max Pull ups
  2. 45 sec Max push ups


Back Squat

20 mins to est a 6 RM

Compare to March 3rd.

Not for time


GHD sit ups/Weighted Sit ups

Back extensions/good mornings

Complete 40m Double Front rack kettle bell carry after each round


12 mins to establish a 1Rm Clean and Jerk


Clean and Jerk 50/30

rest 2 mins


Bar over Burpees.

rest 2 min


Clean and Jerk 60/40

rest 2 mins


Double unders

rest 2 mins


Clean and jerk 80/50

rest 2 min


Bar over Burpees


Team workout

Workouts for the week 20th March- 24th March


Clean and Jerk

6 x 2.2.2 rest 10 sec/2 mins

Build to heaviest set


  1. 5 x Power Clean and Push Jerk at 70%
  2. 8-10 Strict Pull ups




55 Deadlifts 102/70kg

55 wall balls

55 cal Row

55 HSPU/ Hand Release Push ups



Back Squat 6-6-6-6

increase 2-5kg from last week

same weight across all sets


10 Front Squats (from floor) 60/40kg

10 Bar over Burpees



Push Press – build to 3 Rm

For time

1000m row

400m run

750m row

800m run

500m row

1600m run



For time

25 Hang Power cleans

5 Ring dips

20  Hang power cleans

10 Ring dips

15 Hang power cleans

15 Ring dips

10 hang power cleans

20 ring dips

5 hang power cleans

25 ring dips