Archive for September, 2013

Workout of the Day – Tues 1/10/13

A) Hang squat clean

  • 5-5-5-5-5

B) For time, 21-15-9 reps of:

  • Deadlift (40/60)
  • Box jump (50/60)

Most of you know my view on nutrition and it’s impact on training! There’s a great little video attached to this…

Workout of the Day – Mon 30/9/13

A) Push press 3RM

B) 3 x ME push press @ 75% (no rest at bottom, any rest must be in the overhead position)

This is a absolutely sensational read about the focal points of the push press!;jsessionid=573E680409BAD9A8F0E594F87A6FED7C-mcd02.hydra

Workout of the Day – Sat 28/9/13

The EMOTM is a 15min WOD where you choose the rep scheme – 2, 4 or 6 / 3, 5 or 7 / 4, 6 or 8 reps for the 1st 10mins. You must go up 1 rep of each movement for the last 5mins. (IE – if I chose the rep scheme of 3 burpees, 5 box jumps and 7 wall balls in the 1st part, I would move up to 4, 6 and 8 reps for the last 5mins. Clear as mud???…Good!!!)

A) EMOTM for 10mins:

  • 2/3/4 burpees
  • 4/5/6 box jumps (50/60)
  • 6/7/8 wall balls (6/9)
  • Straight into:

EMOTM for 5mins:

  • 3/4/5 burpees
  • 5/6/7 box jumps (50/60)
  • 7/8/9 wall balls (6/9)
  • Rest for 7mins then:

B) “Bring Sally Up”

  • Back squat (30/42.5)

This has absolutely no bearing on anything but is AWESOME!!! We may have to up the membership fees so we can buy a buffalo… (and btw… get it?… bearing…. bahahaha)


Workout of the Day – Fri 27/9/13

A) For time:

  • Run 1km
  • 200 double unders (3:1 singles)
  • Run 1km
  • Rest 5mins then:

B) For reps:

  • 2min max effort dips (ring or bar)
  • Rest 1min
  • 2min max effort pull-ups

This article appeared in the New York Times magazine “Why women can’t do pull-ups” 

This was our community’s response:

Workout of the Day – Thurs 26/9/13

A) Skill – Snatch

  • First pull
  • Snatch shrug
  • Snatch high pull

B) Mobility

  • Hips
  • Traps


Workout of the Day – Wed 25/9/13

A) Jerk

  • 2-2-2-2-2

B) Grace

  • 30 clean & jerks for time (42.5/62)


1st time: Watch the feet, the only time he is not on his heels is when his hips are fully extended (open) and then again at the top of his “dip and drive”

2nd time: Watch the hips, every time the bar passes his knees it’s in contact with his thighs and he explosively opens his hips before the “shrug and high pull”

3rd time: Watch the elbows, watch how fast they shoot under the bar, how high and pointed forward they are and that they are always inside his hands.

Matt Chan is on of the fittest people on earth! Yes his conditioning and “engine” are phenomenal but he achieves these amazing results because he moves efficiently with the best technique!


Workout of the Day – Tues 24/9/13

A) Max effort broad jump test (3 attempts only)

B) EMOTM for 12mins:

  • 3 broad jump (90% of max distance)
  • 30m sprint

C) Tabata sit-ups with a twist…

  • Score is total reps

This clip is one of the reasons Hilltop CrossFit exists… Pay particular attention to the what is said at the 2:05min mark!



Workout of the Day – Mon 23/9/13

A) Overhead squat mobility (15mins)

B) Overhead squat (15mins ONLY)

  • 3-3-3-3-3

C) AMRAP in 7mins:

    • 2 wall climbs
    • 5 strict pull-ups
    • 9 air squats