Just want to say a big thanks to everyone who showed up in the Bath on saturday night to join me and the coaches for drinks.. Talking to Al Linda and Chad on sunday we were saying how it felt like we were amongst our own friends.. For those of you who missed it get there next time..!! For those who were there let’s not leave it so long to meet up for a drink again..!

Whispers in the wind from last night is that the city folk think they have the better of Blackrock.. !!! So here’s what I propose… We take the next month to eat well and train hard and then settle it over a 2 leg event.. 1 crossfit W.O.D(to be set by the big dog). 2 drinking W.O.D..!!

It goes without saying that you city NON slickers will be handed your asses in both events..!! Fact..! Winners will receive massive bragging rights..

Love always


Workouts for the week

Workouts for the week


A1 Overhead squat 4-5 @33X1
Rest 2 min
A2 Pronated pull up 4-5 or 10 ring pulls @41×1
Rest 2 min

10 sets at 85-90%
30 sec burpees
30 sec KB swings 24/16
60 sec rest
Level 1 20/12
Level 2 16/ 8


Five sets of:
A1Power Clean x 1.1.1
(rest 10 seconds between singles)
Rest 20 seconds
A2 10 broad jumps
(perform as quickly as possible)
Rest 3 minutes

Three sets for max reps of:
60 seconds of Shoulder to Overhead 50/30
60 seconds of Box jumps 24/20
60 seconds of Rest
Level 1 40/ 22.5
Level 2 30/17.5


“Fight Gone Bad”
3 Rounds for Reps:
Wallballs 10/6kg
Sumo-Deadlift High Pull 35/25kg
Box Jumps 24,20″
Push-press 35/25kg
Row (calories)

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 3 rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately for a good score. One point is given for each rep, except on the rower where each calorie is one point.
Creativity comes from without, NOT from within!

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