DEADLIFT 3-3-3-3-3

My 1st 100kg Dead Lift

My first CrossFit Comp

CrossFit Brookvale’s 1^st Birthday Games

WooW My 1^st ever CrossFit comp…. I was so nervous at 4am :/ trying to stretch out in the frezzzzing cold waiting for my CrossFit sidekicks Breeza and Hayley, We made to Sydney 2 entertaining hours later…  my nerves went away as soon as I saw some familiar faces, This CrossFit community is so supportive It’s really awesome to be a part of it J

The rest of our team arrived a lil later, Shan, Bing, Loose, Dropbear, Barto… (and their better halves)  

WOD 1 90sec on each station

Pull-ups, DB squat cleans, sledge hammer strikes, knees to elbow (Adv. Toe tho rings) wall ball shots.

I Love this WOD a part from the wall balls (still sore from a 100 thusters)…  Hayley Smashed the sledge (new hidden talent )… Breeza did 48 pull-ups in a minute and a half Yewww…. The Boys had the bonus of a rope climb and wall climbs something brand new to most of them but they did an awesome job, Shan look like he was hurting on the Sledge but busted a shit load of Toes though Rings… Bing and Barto were paired up and went head to head almost colliding on the rings…

 Bing struggled under the 40kg DB squat cleans

Loose let ripe and seemed to just glide through it..

WOD 2 KB Turkish get-up, KB Windmills OHS, KB swings. AMRAP 10min

I found this weight very very light and got 6.1 rounds out without stopping, This WOD was defiantly a test of flexibility and coordination. Hayley was mucked around by her “unsure” judge on the first round lucky the crowd was able to help out, Breeza really felt this one the air was harsh and her reps went beyond full depth, I think us gals did awesome.. The guys were challenging their flexibility here Dropbear completed the entire WOD on the right side he push on and finished well, Shan’s technique was great.

Hayley placed 6^th Breeza placed 12^th I placed 2^nd  

Advanced Men / Women

1. Jarrod Smith                                                                            1. Jo Kintz

2. Matt Baiteri                                                                              2. Rachael Cleave

3. Wayne Ferguson                                                                     3. Kylie Lindbeck(tie

Intermediate

 1. BJ Smith            2. Gemma Searle             3. Maddy Hughes

1. Glen laws          2. Neil Henwood               3. Alex Thackray           

Novice

1. Tony Gavan                              1. Peta Van Luyn

2. Shane Chamings                     2. Joanna Cleary

3. Andrew Rainey                        3. Lisa Wallis    

     

                                                                 

Shannon Mahoney and Josh Barton placed equal 14^th Bing(Gareth Chandler) placed 19^th Dropbear  (Nick Grundy)came in at 22^nd Adv men and  Loose (James Loosemore) 20^th  

 

Watching everyone compete was a lot of fun, I can’t wait till the next one!!

Team WOD at CFA totalling 600reps 2km run

WoW I am Sooo Effing sore right now….

Team WOD at CFA!!! Who's bloody idea was that shaz!!.... No really it was awesome I loved this work out, it was a true test of strength, endurance and team work,

We were two men down and our team of three gave it everything…

Starting with a 400m run….

Kim did really well and stayed consistent on the 30kg thrusters while Lutz and myself held tight our 40kg Oly bar, we rotated, Lutz (our natural born swimmer) pushed the pain barrier on every set, Thrusters are a personal favorite of mine I like ‘em hard and fast I pushed out over 100 reps in 8 sets we push ‘em though the roof till we reached our 300 rep count…

I struggled a Little on the next 400m run… But was able to make up for it on the ring push-ups..

Lutz started out strong with sets of 15, I followed with sets of 10… the two of us reached 160 and we tagged Kim to jump in fresh and help complete 200reps, we finished fast and set off for another 400m run..

100 Burpees …. Loved every rep!!...

The last 400m run caring our 40kg bar was tough but a welcomed “last bit o work” we crossed the line at 52:21mins

I felt so pumped I was waiting for the next challenge, but once the adrenaline wore off I started to crash pretty hard….

I made it to the BEST Yoga session of my life, the pain was almost unbearable but worth it!!

15mins in the Hot, I mean HOT 48degrees Wet Room finished me off for the night and I can hardly remember getting home!....

All Photography proudly captured by Brezza

When life slips you a Jeffries...

Wiiiiicked New art for Chlo Chlo....

Ever feel like you’re walking in knee high water or struggling through mud?? The water may even be welcomed after the mud but it’s still difficult to endure and yet you wouldn’t dare complain you wouldn’t dare let a soul know just how hard life has been this year!!... So you push on, though pain, wipe off the sweat and force a smile…. Why??

Because if any knew you were failing would they have no reason to be proud of you!?

Would they no longer look up to you!?, you would have to live with “letting them down”

So you push through the pain and wipe away the sweat, pick yourself up, stand on your own two feet and just keep wading through that water…

Hoping that one day maybe one day you’ll find some who admires your strength, your determination someone who will raise the bar, who will push you through every rep, and then push you harder because they understand…. They will never tell you to stop because they’ll know your dreams and aspirations and they will be right by your side to help you reach them.

Gratitude

Strolling through Jesmond mall eating my $12.99 a kilo Banana, I blessed my fruit (as usual) I was grateful for its healthy properties....

Then the sun and earth and the tree that grow it……

Then the farmer that harvested it……

Then I was grateful for the guys that packed it and then the guy that drove the truck to woollies

Then the staff at woollies that sold it to me…..

And all of a sudden I didn’t mind paying $1.68 for it!! ….   

one of My Paintings "BananaRama"

Shaolin kung Fu

Kung Fu = Action Meditation

My SIFI (master) SHI YAN MING, a 34^th generation Shaolin warrior monk is a fighting monk hailing from China’s Shaolin Temple – the birth place of Ch’an Buddhism and the mecca of all martial arts.

He has trained my body and my mind, He has helped me increase my flexibility, power and speed. At the same time he has taught me the funder mantles of Buddhism that today radiate through my entire life, allowing me to tackle the world with a Shaolin Warriors confidence, calm and poise.

It’s almost been 1year since I broke my back in several places, Today I choose to restart my Kung Fu training again, though I feel I have lost all of which I was able to do and all that I have learnt in the past, Today I choose to see this as an opportunity, I am now a blank canvas….

1year ago I was accepted to a Martial arts academy at Yuntai Mountain in China, I was due to fly out in October 2011, this year. Now that I’m back on my feet and willing to train hard and remain focused on my goal I can see this being more of a probability then a possibility. I believe I can make it to China by the end of this year!!

Kung Fu isn’t just an exercise routine.

It is a philosophy of life.

The action is the philosophy. The philosophy is the action.

The two are inseparable.

Though Kung Fu your leaning mental and physical discipline.

You’re begging to develop a beautiful mind and a beautiful body.

You’re polishing your body and your mind to polish your life,

to better express your inner and outer beauty.

In mastering your body and your mind, you will master your life.

In respecting your body you lean to respect yourself.

You can’t expect others to respect you if you don’t respect yourself.

(one of my paintings 2011)

Fitness itself is the sport….

"CrossFit is not a specialized fitness program, but a deliberate attempt to optimize physical competence in each of 10 recognized fitness domains," (Greg Glassman)

Those domains are: cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy.

CrossFit coaches like to point out that even champions in certain sports have huge gaps in their fitness, as defined by the above 10 domains. Ironman competitors score high in some areas, low in others. The marathoner dominates cardio endurance but he isn't strong. The powerlifter is strong, but often has very low endurance and can't do a single pull-up.

If your goal is to specialize and compete in one sport, then CrossFit isn't for you. Instead, the goal of the CrossFitter is to become "competent" in all 10 domains. He may never be a top gymnast but he will develop great body control. He may never win a marathon, but he can enter a 5K without training for it and finish near the top.

Fitness itself is the sport….

The CF goal of overall fitness, "functional" strength, and all-around preparedness has attracted many law-enforcement agencies, military and fire fighting units, and martial artists who like the "train for the unknown and unknowable" philosophy.

 "Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist."

Experienced CrossFitters aren't the strongest athletes out there, but they're stronger than most. They're not the fastest either, but they're fast. Their claim to fame is their completeness.

And it's easy to see the appeal: Why be big if you're not functional? Why have great endurance if you have no strength and power? Why not be competent in all of those things?

Critics point out that being "competent" at everything makes you great at nothing. It's a valid criticism, but it doesn't bother the CrossFit community. We revel in our versatility and believe strongly that being skilled in every aspect of fitness makes us, as our T-shirts proclaim, "unfuckwithable."

WOD - Tuesday, 7/6/2011

"Wittman"Seven rounds for time of:

24kg/16kg Kettlebell swing, 15 reps
40kg/30kg Power clean, 15 reps
15 Box jumps, 24"/18"
(315 reps) 

-Break-
Max push-ups in 5min = 93
Max GHD sit-ups in 5min = 60

This was pretty challenging, I did rounds 1,2 & 3 unbroken but then the boxies got me bad on rounds 5,6 & 7... 30kg Cleans were a walk in the park until i did this wod!! hahaha

My"Wittman" time: 21:50

Short and Sweet....

Today’s WOD was Short and Sweet… I loved it.

7 round for time:

35 Double unders

1 Squat Snatch (90%1RM

My time: 7:34min could have been better had a few issues with my rope being too long…

Sqaut Snatch 30kg's

Kristy Johnson and myself working hard on the Dunders..

I’m a Big fan of The Burgener Warm-Up…

The essence of the Olympic lifts is creating momentum and elevation on the barbell through a range of motion that begins at the floor and finishes with the bar overhead (in the snatch and the jerk) or racked at the shoulders (in the clean).

I recommend incorporating the Burgener warm-up into your daily routine regardless of the workout. It is remarkably effective at teaching and reinforcing the basic concepts of performing the Olympic lifts.

The sequence is as follows, always in this order:

1.     Down and up

2.     Elbows high and outside

3.     Muscle snatch

4.     Snatch land

5.     Snatch drop

6.     Hang power snatch

Naturally PT…… I just am!!

Starting to feel that I may have found my calling!!

I’ve been a Chef/ Caterer and feed the masses, 

 I’ve been a Nurse and cared for the dying…

 But nothing bets the feeling of Training people to be the best they can be, To give all they have to give, To live life to the fullest with gratitude and poise...

To see a man push his mind and body to extreme intensity, To bring him to “the gates”, To be proud of what he is and of what he is yet to become…

To prepare him for the unknown and the unknowable…

 To eliminate illness and obesity, fatigue and laziness…

 That’s just a taste of why I become a Personal Trainer.

Seriously I don't see the problem......

                                              
                                              It's not like their bleeding or anything!!

SHIT-ASS, HARD as HELL Work Out of the Day!!

Todays WOD almost KILLED me…. I think my “cheat meal” got a bit… lets say out of fucking control yesterday and as a result I almost meet Pukie on several occasions Especially  on the Sumo dead lift high pull’s on ALL 3 rounds :/ ….

 1.2km run - 300 reps 31:05minute later I was such a wreck the pain and sheer confusion brought me to tears!! My head was throbbing but as I looked around the box and sore I wasn’t alone in this awkward discomfort, I did feel a sigh of relief.

I later coached this WOD to a class at CrossFit Attitude, the girls were relentless and regardless of “times” they did amazing work finishing before the 40minute cut-off.

Breeza struggled on the runs but busted out massive sets on the wall-ball’s, pull-up’s and SDHP’s even with a ripped callas..

Andrew kept pace with perfect kipping pull-up technique.

Hayley Shocked us all when she declared “I liked that one” :/ … Righto then Hayley It’s all yours here’s hoping I NEVER see it again!!

Would also like to mention that Shaz  Rx’d this Wod in 21minutes and his wall-balls were “Roofies”

EPIC!! hahaha