Just a friendly reminder re: session times and punctuality…
I do understand, as stated previously, that from time to time everybody runs late.. Sleep ins, traffic, work, kids, life, etc. Shit happens sometimes, thats cool.
But if you are consistently rolling in to classes 2, 3, 4 mins late, missing workout briefs, half of warm ups and so on, I will ask that you please make a conscious effort to be here on time! We are pretty cruisy here but it does get frustrating and shows a lack of respect for the effort that goes in to the program if you roll up late most sessions, talk throughout or don’t pay attention to the workout brief and/or miss warm ups and do your own thing.
Thanks in advance,

Warm ups and skill work

Here are a few vids of some world class weightlifters, one spending time on positional work for the Jerk (funnily enough, with no weight at all) and one warming up for some for lifts in the training hall, I’d assume the week leading into competition.
In the first vid, the young lady has NO WEIGHT!… even elite weightlifters practice and warm up for an extended period with NO WEIGHT!
The second vid shows Om Yun Chol, a guy that Clean and Jerks 3 times his own bodyweight, warming up for an extended period with an empty barbell.. He loosens and warms his joints with it, dials in speed and practices getting into solid positions ready for heavy weights. Being the week of competition, even after all of the training he’s put in, he still use the barbell alone to warm up and get his brain and body working together to get him into solid starting and receiving positions and to move fast!

Don’t be too quick to add weight to your lifts or max out just for the sake of it. There is so much merit in taking your time to warm up or spending a few weeks or months at lower weights, working on position and speed. You’ll be a much better lifter for it in the long run.
When the time comes in the program, test yourself, go hard and lift heavy!
But don’t expect good results if you’re not willing to spend a good amount time putting in work to improve small details of your movements and lifts.

As always, if you’re struggling with something, please ask!
If you’d like more dedicated time spent on something we can organise PT sessions etc or give you some extra work to do before or after class.
See ya’ll at training,

Bench press

CrossFit Tenacity – WOD


Warm-up (No Measure)

3 Sets:

10 Pass throughs

15 sec Bar hang

10 Scap Push ups

20 sec Plank

Push ups

3 x 8 (w/ deficit if needed)


Bench Press (5 x 5 @ 70-75% of 1RM)

3 sec lower to chest.

Don’t bounce


Shoulder Press (3 x 12)


Metcon (AMRAP – Rounds and Reps)


10 KB Swings

25 Double unders


CrossFit Tenacity – WOD


Reminder – 9:00am class only


Warm-up (No Measure)

General – as group 10mins


Wood (Time)

5 Rounds for time of:

400m Run

10 Burpee Box Jumps, 24″

10 Sumo-Deadlift High-Pull. 95#

10 Thrusters, 95#

Rest 1 Minute
In honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011
To learn more about Wood click here

Pull ups/Row

CrossFit Tenacity – WOD



Tuesday ANZAC Day workout will be 9am.

We will be doing ‘WOOD’

No other sessions on this day

Warm-up (No Measure)

Row 2mins

2 Sets:

10 Pass throughs

5 inch worms

20 sec Hollow hold

20 sec superman

20 Squats

3 Sets:

8 Scap pull ups

5 Lat pull ups (NO KIP)


Strict Pull ups (5 X MAX)

Stop 1-2 reps short of failure.


5 x

10sec Negative + MAX Bar row


Metcon (4 Rounds for time)

4 x 1000m Row
Hold pace @ best 2km

Rest 2:1

Don’t forget to set Drag

Clean & Jerk

CrossFit Tenacity – WOD


Warm-up (No Measure)

General, as group – 10mins

2 Sets w/ empty bar:

10 Deadlifts

10 Muscle cleans

7 Hang squat cleans

7 Jerks


Metcon (AMRAP – Reps)


Squat clean and Jerk @ 75% of 1RM
Make sure ALL of your lifts are safe and efficient.

Have a plan, make sure you push yourself.


Assualt bike 3mins (Calories)

3mins max cals

Extra work

Front Squat (5 x 1)

Work @ roughly 50% of 1RM.

5 sec lower to the bottom + 10 sec hold in bottom.

Slow eccentric and pause work is super beneficial for the health of your tendons and the connective tissue surrounding the joints. It is also a great way to improve mobility and flexility in certain positions.

The weight is not important here, focus on the control of your movement and the position.


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  • World Class Fitness in 100 Words

    Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ~Greg Glassman