A great read that is similar to the BSF way of thinking!

Bench Row

OHS practice with kettlebells
Find 1 RM Bench


WOD
3 rounds
30 reps at 65%1RM Bench Press
500m row

time component not as important as trying for an unbroken set of 30 and high intensity on 500m row(within 15secs of PB)

Presses Plus

Warm Up

Handstand practice, Lsit Practice and dips

Press 5-3-1

Max effort body Row x 3

3x 400m sprint.

Cool Down

Dubious Main Page rep scheme

1-10-1-20-1-30

Warm up wil progressive warm up o first attempt.
then
I took the guys through 1@95%, 10@ 70%,1@90%,20@ 60%, 1@ 85%, 30@ 50%

The singles looked a little easy so when I did it after they left I worked up to a 1 RM
1@100%,10@ 70%,1@95%,20@ 60%, 1@ 95%, 30@ 50% This was hard and felt good.

WRT rep schemes etc I fel you cant really honestly comment on them unless you have tried them so we gave it a hit. The singles really put the endurance sets into perspective ie. the drastic contrast made the long set feel pretty easy until you were at least half way.

Great session.

'Rach'

5 Rounds
Max reps Swing (american)
Max reps Double Unders

Rest 2 mins from last finisher

Score unbroken sets but do at least 20 reps each round

Rest Boxing Day

Today is a chill out day. But I might go for a five fingered jog as I have some serious panetone to burn off.

Tomorrow at 3PM will be a WOD Glen is in :)

I am pretty Keen to try Scotty A's "Rachel' 5 rounds of max swings,max double unders.

But I am open to requests.

A 12 days of christmas variant.

For the first round of christmas a trainer gave to me 12 Stinking Squats.

For the second round of christmas a trainer gave to me 12 Stinking Squats and 11 sucky Sit ups.

For the third round of christmas a trainer gave to me 12 Stinking Squats, 11 Sucky Sit ups and 10 Pesky Push ups

For the fourth round of christmas a trainer gave to me 12 Stinking Squats, 11 Sucky Sit ups, 10 Pesky Push ups and 9 bo-dy rows.

For the fifth round of christmas a trainer gave to me 12 Stinking Squats, 11 Sucky Sit ups, 10 Pesky Push ups, 9 body rows and 8 Double unders.

For the sixth round of christmas a trainer gave to me 12 Stinking Squats, 11 Sucky Sit ups, 10 Pesky Push ups, 9 body rows ,8 Double unders and 7 walking lunges.

For the seventh round of christmas a trainer gave to me 12 Stinking Squats, 11 Sucky Sit ups, 10 Pesky Push ups, 9 body rows ,8 Double unders, 7 walking lunges and 6 knees to elbows.

For the eighth round of christmas a trainer gave to me 12 Stinking Squats, 11 Sucky Sit ups, 10 Pesky Push ups, 9 body rows ,8 Double unders, 7 walking lunges,6 knees to elbows and 5 bloody burpees.

For the ninth round of christmas a trainer gave to me 12 Stinking Squats, 11 Sucky Sit ups, 10 Pesky Push ups, 9 body rows ,8 Double unders, 7 walking lunges,6 knees to elbows,5 bloody burpees and 4 putrid pull ups.

For the tenth round of christmas a trainer gave to me 12 Stinking Squats, 11 Sucky Sit ups, 10 Pesky Push ups, 9 body rows ,8 Double unders, 7 walking lunges,6 knees to elbows,5 bloody burpees,4 putrid pull ups and 3 Big Box Jumps.

For the eleventh round of christmas a trainer gave to me 12 Stinking Squats, 11 Sucky Sit ups, 10 Pesky Push ups, 9 body rows ,8 Double unders, 7 walking lunges,6 knees to elbows,5 bloody burpees,4 putrid pull ups,3 Big Box Jumps and 2 Hand Stand Holds.

For the twelfth round of christmas a trainer gave to me 12 Stinking Squats, 11 Sucky Sit ups, 10 Pesky Push ups, 9 body rows ,8 Double unders, 7 walking lunges,6 knees to elbows,5 bloody burpees,4 putrid pull ups,3 Big Box Jumps, 2 Hand Stand Holds and 1 800m run.

Cyclic low carb

When on a very low or low carb diet, and depending how adapted to it you are and what type of training you are doing, a cyclic low carb protocol may fit slightly better.

This is simply following your standard low carb diet for which you feel comfertable with, and keeping on this for around 4-7 days. At whatever time at the end of the cycle you start getting real craving for some carbs (not just because you saw a piece of cake in the fridge), you feel really down or low on energy, you have a top up. This is not really a cheat meal and shouldnt be looked at as such or you will just choose all the wrong foods. This is a higher carb day in which you can add more starch and fruits/veges to your meals for the whole day. Keep the options paleo (its NOT a cheat) or you will wind up feeling worse than before with the resulting insulin spike. This can reload your muscles and liver with glycogen and keep you going for another week or so. The exact amount is again going to depend on you and your carb tolerance. What works for one person may be to much for another and just make them drowsy and bloated. Work on around 200-300g total carbs for that day (smaller peaple at lower end of scale) and see how it goes. If you feel better the next day and can continue to work out at a good intensity then keep around that same amount or even try a bit more. If you simply feel bloated, tired and wake up starving the next day then it was to much.
This would easily replicate low carb periods of hunter gatherers with bursts of carb up days when finding a stash of fresh fruit or tubers.

This isnt for everyone and is simply another tool you can use to make YOUR diet work for YOU. Those with a large training volume/intensity or stressful days plus working out may find this useful.

Brett LOVES this idea as it gives him a chance to smash the pasta at the wog-fest every week :-). BSF is flying now!

Happy Christmas all, and remember: a whole turkey/ham (inc' skin) is still low carb paleo

Deads

Warm Up

Max effort 500m Row x 1

3x3 dead lifts

Work out
15 - 12 - 9 - 6 Heavy Swings
15 metre sprint
30 - 24 - 18 - 12 Sit Ups

So it is 15 Swings short sprint, 30 sit ups,short sprint 12 swings short sprint 24 sit ups and so on until done.

22 Dec 09

Warm Up

Hand stand practice

Presses 3x3

For time: 5 Rope climb ascents and 75 Push ups
All partitioning structures are viable ie. 1 rope climb 20 push ups or max push ups 1 rope climb 5 times and then do the balance or 75 push ups and then 5 rope climbs - the possibilities are endless.

Monday at BSF

Warm Up

Front Squats

Strict Chins

AMRAP in 9 mins

5 Bar Dips
7 Body Rows
9 Box Jumps

The Last Sunday before Christmas

Glen are you in? 3PM at mine.

Pre workout eating

Depending when you usually do your workout, some time may have passed since you last ate, and if you work out in the morning, it could be around 10 hours or so ago. That said, the need to eat before a workout is extremely individual, and what to actually eat is just as personal.

From the top I would initially recommend not eating before a morning work out. This is a natural status and actually promotes heightened senses and work capacity (so you can catch that meal!). Not eating in the morning and working out means your insulin levels are going to be at their lowest, and fat release for energy will be in full swing. This will also enhance the Growth Hormone (GH) effect of the workout. Being able to do this however will depend on your daily diet ie, low carb, high fat, paleo?? Give it a try one morning and see how you go, you may need to add a bit of extra fat to your meal the night before to keep you going.

If you cant possibly train properly without having something to eat (and you have tried to do so) then there's a few things you can try. Firstly have a bit of fat to give you some calories in the stomach. This can be nuts, nut butter, avocado, coconut. This will keep insulin down and keep the body relying on fat for energy. A bit of protein in the mix may help, but just watch the insulin reaction from the protein (around 5-15gm and no dairy). This can be from an egg, left over meats, or protein powder if need be.

Lastly for harder sessions or competitions, or if you have tried everything else, throw in some carbs. This should be basic, easy to digest stuff such as fruit, mashed sweet potato, or pre-cooked left overs. Again keep the amount low, up to a whole apple or half a large banana. Promoting digestion and raising insulin increases stimulation from the parasympathetic nervous system (PNS- 'rest & digest') and reduces the body's ability to perform physically.

As I said at the start, this is very individual and you will simply have to make small changes and see what works for you. Follow a snack idea for a week, seeing how it affects your performance through out that time with the different WOD's that come up. If you felt worse than before, go back and try something else. Make sure you have finished eating around 30 min before your workout to at least give you body a chance to digest the simple items you had. Even just having a small handful of nuts 5 min before the workout may affect you as the whole sensation of eating (look, feel, taste, chewing etc…) will stimulate the PNS, digestion and insulin.

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I like the idea of doing a nutrition talk some time in January. Thinking of covering the basics of paleo/low carb and why, to give all BSF, CFNQ, Spartan, & any other interested parties a heads up on what they can do to improve health and performance while training. Will be a good place to introduce Primal Plate to the world! What do you think?

'Shitty diet will cock block fat loss straight out of the gate'

If you want to look good nekkid you need to clean up your diet.

I recommend anyone training here should make an appointment to see Steve Berry at Primal Plate to help him clean up their diet.

Train to get fitter and be able to do stuff.I can help with that.

Eat well to lose weight and stay healthy for the rest of your life.

Please understand that no amount of beating the piss out of yourself with exercise will undo the poor food choices you make. I battle with this one constantly.

Food for thought.

Sun/Mon WOD

Sun Crew

5 rounds
200m Run
12 Thrusters 50kg
12 Pull Ups C2B

Mon Crew

5 rounds
200m Run
12 DB Thrusters 10kg/7.5kg
9 Pull ups

10 - 15min range.

So we are are up and running!

Business cards are on their way I think they look cool.

Chris is training Mon, Tue and Thurs with Errica and I at 6AM, I am taking Monday night, Wed morning, wed arvo and the odd friday morning at CFNQ.

And tonight I introduce a bit of Brock St to the girls from Spartan Physical Training Institute.

Dude coming this morning to cut concrete in the laundry/bathroom so it is on like Donkey Kong!

What I am UP to :)

Brock Street is up and running as a Personal Training/very small groups (still working out the best numbers).

I will be collaborating with Spartan Physical Training Institute to give some of their crew a bit more of a strength bias.

I will be moonlighting as a trainer again at CFNQ especially when there are some larger groups that want to train or tall blokes that want to jerk.

Exciting times and lots of training with people