All posts by Milo

Drink up: How much is enough? – Nutrition Coach Sinead!

Fluid in the body is like oil in a car. It helps everything work properly. From carrying things around in the blood, to digesting food, to allowing joints to move and muscles to contract … to pretty much everything else we do as live humans!!

When we are just 1.5% dehydrated concentration and mental ability can be affected. So basically any movement that requires even the vaguest bit of coordination to avoid you bopping yourself (or someone else) on the head with a wayward barbell, dumbbell, wall ball, kettlebell … soooo, basically 90% of CrossFit movements.

Yet we typically don’t feel thirsty until we are 1-2% dehydrated. Which means we need to hydrate before we realize it.

And hydration is more than water …

Hydration = salt + water.

The fluid in the body is not actually water, it is a salt solution. So, to stay hydrated we need salt + water.

When we train hard and sweat a lot (don’t deny it) we need to be particularly conscious of ensuring we have enough salts in our food to compensate what we sweat out.

Two rough rules of thumb:
1. If your pee is not clear or very pale, drink more fluids!
2. If you prepare food at home, salt it! You don’t usually need to worry if you eat out or buy ‘processed’ food, as that is typically well salted.

Top tip: if you find you forget to drink regularly, leave a filled water bottle on your desk and in various places around the home … visual reminders as you go about your day! And / or set reminders on your phone until it becomes a habit you don’t forget.

Wednesday Oly Club

1) Clean Pull + Power clean
4 x 1+1@RPE7-8
2) Back squats
4 x 6@RPE7/8
3) Split jerk
2 x 3
2 x 2
4a) Pull ups
3 x 5 (Weighted)
4b) Bear plank w/arm lift
2 x 5 breathes per side

Sunday Oly Club

1) Snatch deadlift + Snatch
4 x 1+1@RPE7-8
2)Front squats
4 x 3@RPE8
3) Push press
3 x 5
4) RDLs
3 x 6
5) Bear plank
2 x 5 breathes per side

Recovery For All Ages & Goals – Head Coach Milo

Most of you are probably going to hate this blog. It’s going to be my biggest “it depends” blog of my career. (there’s been quite a few already haha)

So, common question all the time. How much should I be training? I’m an older athlete how much should I be training? I’m an endurance athlete, how much should I be training?

It depends.

I’m going to frustrate you all and tell you all the above are irrelevant. (to a degree…) I know. What the F Milo are you actually going to tell us anything or what?

Ok, listen. All of the above is the WRONG question. The right question should be “What can I recover from?”

Joe blogs who has trained all his life but is over 60 years old will probably recover better than Mr Smith who is 20 and has only ran after his friends in the playground when he was 6 and tells people he runs. So Joe doesn’t need less just because he is older than Mr Smith.

The next one is what can YOU as an individual recover from? Are you thinking about recovery at all? I’m not just talking a day off a week I’m talking actual recovery where you sleep and feel good the next day after training. Yes, training by default will cause fatigue. If it didn’t it’s chances of helping you progress would be slim if any at all.

But let’s say you’re training 3-4 times a week and you feel good and are making progress. You change nothing and decide to add an extra day of training. You are still super stressed out on Fridays because everything at work needs to be done before the Close of play for the weekend but you’re going to add an extra session anyways. After a few weeks, you aren’t feeling so great. Well, maybe you just aren’t there yet. Maybe other things in your life are stressing you out enough as it is and you trying to kill yourself with thrusters isn’t helping. Stress is stress. Good stress caused on the body by training (pending on your program maybe… 😛 ) is still the same as stress caused by some douche bag at work. It’s something you and your body have to recover from. If you don’t then fatigue starts to kick in. And trust me it has a fucking steel toe cap boot on it.

Now, for the above example, we can make adjustments to make it work. If you train super hard 3 x a week but want to ramp it up to 5 to maximise gym time and work on your goals then a one of or all these things need to happen.
1. You need to add more recovery to your goal as well! This means making sure you get enough sleep. (dans blog) You need proper food to support your body and your goals.
2. You need to think about the volume getting put in. If you are seeing progress on squatting 2x a week just adding another day of squats to that may not be the best approach if you aren’t recovering. Maybe have 1 hard session and then split the other session across two? Still getting the same amount of work done but you’ll be able to recover a lot better. Simple.
3. Similar to number two. You need to split your “focus”.
Day 1: I’m going to go HAM as a MF.
Day 2: I’m going to move as well as humanly possible and think about accessory work.
Day 3: I’m going to pour gasoline on myself and get some!
Day 4: I’m going to take a chill pill and move. Improve some skills and spend some time at a place I love. Sweet!

So, if we go back a little it has nothing to do with how many sessions a week you can do but what is the maximum amount of work you can put in that you can actually RECOVER from to help it be beneficial to you. And that, unfortunately, I can’t put into one blog and say you need to do “X” and you need to do “Y”. This is going to be extremely individual again based on the amount of volume you are doing, your day to day stress, how much you sleep, food, your “engine” (Someone who has worked out for Years compared to someone who has just stepped into a gym) etc etc

Aka, It depends. 🙂

The best amount of training is the training that pushes your body to adapt AND you can recover from. There needs to be a balance of Intensity and volume. Not a blanket of I’m in the “X” age category so I need this. I’m an Olympic weightlifter So I need “Y”.

There. Confused yet? 😛


A) Shoulder Work
5 Sets through of
10 Shoulder press
8 Pendlay Row

B) 4 Sets:
100m sprint
Shoulder to Overhead
100m sprint
*2 min rest

Classic – OHS & STOH, 15 reps @ 40/30kg Aim to stay unbroken and push the pace to earn that rest!

Strength – OHS & STOH , 15-12-9-6 Increasing in weight and aim to complete in 1-2 sets. Needs to be a challenging weight but shouldn’t stop you from moving!


Classic CrossFit

A) Back Squat
6 Sets of 1
@ 85 – 95%, climbing, rest as required

B) 21-18-15-12-9-6-3
Cals Of Choice
Thruster 35/20kg


EMOM x 35min: (5 Rounds)
Min 1:
12/10 Cal Row
Min 2: 15 DB Bench Press 22/10kg
Min 3: 12/10 Cal Bike
Min 4: Max DB Skull Crushers
Min 5: 60 Double Unders
Min 6: DB Hammer Curls
Min 7: Rest


Classic CrossFit

A) 8 Minute EMOM:
3 Position Snatch (High Hang, Hang, Floor),
choose a weight and stick with it

B) Intervals
3x: 30 ME AD for cals, -1 Min Rest
-3 min rest
3x: 30 ME Row for cals, -1 Min Rest
-3 min rest
3x :30 ME Ski for cals, :1 Min Rest

– The score is total calories!


Classic CrossFit

A) Push press
Build to around 60-70%
8 Min EMOM for 3 Reps TNG
(add weight if needed to make challenging!)

B) For Time!
400m run
50 WBS 9/6kg
400m run
40 Wall Balls
400m run
30 Wall Balls
400m run

High Skill – Muscle Ups 12-9-6
Strength – Pull Up 30-20-10 (As many strict as possible every time you jump on the bar)
Classic CF – Chest to Bar 30-20-10


2 Rounds:

400m Run
50 Push Press 35/25kg
500m Row
50 Push-Ups

5 Rounds:

15 Bent over rows (R.G)
10 KB Deadlifts 32/24kg

Max Russian twists with a 15/10kg DB.


Classic CrossFit

A) 15 min to climb to as heavy as possible for the day
1 Front Squat + 2 Back Squats

B) Bulgarian Split Squat
5 x 5 (per leg) , 30X1 Tempo

C) 9 Minute Amrap:
12 Alt DB Snatch 22/16kg
5 Burpee Box Jump 24/20


35min. to finish…
100 Cals of Choice
100 Hang Power Cleans 60/40kg
100 Cals of Choice
100 American KB Swings 32/24kg

50 HSPU’s

50 Cals of Choice
50 Hang Power Cleans 60/40kg
50 Cals of Choice
50 American KB Swings 32/24kg

25 HSPU’s

Teams of 2! Only one working at a time!

-Are you both HSPU ninjas?! Double it! make it 100 and 50 HSPU between sections 🙂

Interclass & 12 Days of CrossFit

How does this all work? What the hell is the interclass throwdown?

This blog is to answer any questions you may be having about that! 🙂

So this year team we are melding two of our favourite and biggest events of the year into one. We are combining our annual Interclass throwdown and our 12 Days into one long event!

What is the Interclass Throwdown?

The Interclass Throwdown is our in house competition between the classes for a year of bragging rights and a ton of fun! We run classes as usual throughout the week but compare the scores of the classes against each other rather than you competing against your super best friends in the same class all the time. It’s time to work together!

How does it work?

Come to class Monday to Thursday and give it your all to give your class the best score. Simple. 🙂 We as coaches then get all the scores together and start the Leaderboard which will be updated daily!
Friday would be a “rest” day. There will obviously still be a WOD and all that but no scores will be taken on this day.

Saturday! Saturday is game day! Come to the gym for our throwdown and compete with your class as a whole. Some great WODs, Food, Drinks and a super fun time!
There will be two WODs and a final to clinch the competition for a year of bragging rights! 🙂

We will also be having our X-mas party on this day. Our way of saying Thank you to you all who make Thames an amazing place to be.

What about the 12 Days?

Well if you don’t know, the 12 days Of CrossFit is a Thames traditional challenge to see out the year in style! originally it was 12 days of benchmark workouts. The few times of the year we go full CrossFit and just test everything all the time 😛

This year obviously things will be a little different. The first 6 Days will be the Interclass Throwdown. So you will still see some benchmark WODs but our spin on them to make them that little bit extra awesome and make you work in teams to get the best scores for your class (which again, more bragging rights 😛 )

Then after the throwdown, we will roll into the rest of the 12 days!


The Year Is Nearly Out!

Hey Team!

So the end of the year is getting close. Now the open is over this is a perfect time to take a moment and re-assess the goals you set yourself at the beginning of the year. Are you close? Do you need to put the blinkers on and just get stuck in for the last few weeks of the year? Don’t get drawn into “ah I’ve missed it” vibes. We have over 6 weeks. Think about what you CAN accomplish in 6 weeks team!

If you need help reach out to me or any of the coaches. Get accountable and get results! We will happily hold you to the fire to make sure you get it done.

Let’s friggin go!

Head Coach Milo

Wednesday Oly Club

1) Snatch complex
4 sets of:
Snatch deadlift+ Snatch pull + Power snatch + Snatch
2) Back squat
4 x 3
3) Jerk dip + Split jerk
4 x 1+1
4) Chin ups
3 x 5-10
b) Tricep extensions
3 sets

Sunday Oly Club

1) Clean complex
4 sets of:
Clean deadlift + Clean Pull + Power clean + Clean
2)Push press
4 x 2
3) Front squats
4 x 3
4) Pull ups
3 x 5-10
4b) Hamstring curls
3 x 8-12

Rocked To Your Core – Coach Misty

Having a strong core is vital for almost all exercises in CrossFit, and pretty vital in life in general. It will help to prevent injury, protect your spine, improve posture and stabilise lifts and movement.

I’m pretty sure at some point in class you have heard a coach say “keep that midline tight”, or “pull that rib cage down, squeeze your butt”, “Stay tight etc. etc., so I thought I would give you a little more background why this gets shouted at you so often 🙂

When your coaches say “midline” we mean your ENTIRE torso. (Yes not just your ab muscles). Your core is the group of muscles that controls your pelvis and spine stability.

To build a strong midline, you are also relying on your muscles in your hips, glutes, hamstrings and back. Having a stable midline or “midline stability” refers to your body’s capacity to maintain a neutral spine (gone full CrossFit on you) under load aaaaaand through a full range of motion.

You are strengthening your midline constantly in class, and no this isn’t from any specific midline work but every time you squat, press, deadlift, clean, snatch or overhead squat, kettlebell swing etc. and maintain a neutral spine, you are strengthening your midline. When you handstand, dip, pull-up or push-up, you hold a “hollow body”, which is strengthening that midline.

Better midline stability creates better movement control. So not only does it help prevent injury, it helps you become more badass and when you drop into that squat snatch, you are able to handle the load that hits your body without collapsing.

Core strength is not a six-pack. The reality is, healthy or not, anyone’s stomach muscles can be visible if their body fat is low enough. Low body fat can be achieved with a healthy diet. But abs don’t mean you have a stable midline, nor does it mean you are in any way strong. (Yeah it just looks cool 🙂 )

So when you want to work on your “midline”, don’t just start with abmat sit ups, but think of what movements you could do that are transferable to other movements in CrossFit.

I.e. Dead bugs, great for core strength (especially lower back) and that movement pattern is transferable to a STOH movement for example. I.e. keeping your rib cage down, not overextending.

Hollow holds or rocks: transferable to most gymnastics movements

L-sits: working those hip flexors as well as your entire torso, can add value not only to your gymnastics movements but also keeping tension in all lifting situations.

Planks, side planks: Will get that back, butt and obliques working to assist in all CrossFit movements and life in general☺

Let’s get that midline super strong so that we can get more PBs on that board and prolong your life in general 🙂 For that 6 pack, contact Sinead @Feed.Fuel.Perform to get your diet sorted 🙂


A) 20min. EMOM:
Minute 1:
2 Clean and Jerk
Minute 2: 15 Wall Balls 9/6kg

After 10min. switch to only 1 Clean and jerk
*Power or Squat
*Climb as needed to hit something heavy. Touch and go or singles are fine.
*Start at 50-55% range and take your time warming up. Really focus on GOOD QUALITY reps. Be FAST and efficient.

B) 2 Rounds For Time:
50 Push Jerks 40/30kg
25 Toes-To-Bar

*EMOM complete 4 Burpees!
*Start with Burpees


Classic CrossFit

A) Shoulder Work
5 Sets of:
8 Arnold Press
12 front plate raise
*rest as required

B) 200m run
50 box jumps 24/20
200m run
50 Goblet Squats 24/16kg
200m run
50 pull ups
200m run
50 alt DB Snatch 22/16kg
200m run


1 Round:

1000m Row
50 Barbell Thrusters 20/15kg
30 Pull-Ups

100 Ball Slams

1000m Run (800m + 200m)
50 Barbell Overhead Squats 20/15kg
30 Pull-Ups

*Finish anything early and that’s your rest. Nothing should take all the way until the time cap however.

*Stop if you don’t get at least 90sec. of rest. You’re going to need it to do well on each section.


Classic CrossFit

A) Snatch
12 Minutes To build to a heavy 3
(Drop and go)

B) 3 Position Power snatch
@65-75% of above, 5 sets

C) 21-15-9
Calories of Choice

Classic – Pull Ups
Strength – Strict as long as possible before switching to kipping Chest to bar or normal pull ups for every set
Skill – 9-7-5 Muscle Ups


Classic CrossFit

A) Squat Complex
5 Sets: 1 Front Squat + 2 Back Squats
@85 – 95% of Front Squat
5 Ring Push Ups @ 32X1 Tempo, wtd if possible

B) For time!
30 Clusters

Classic – 70/47.5kg
Strength – Increase weight every 10 reps
AKA 10 @60/40, 10 @70/47.5 and 10 @80/55kg


4 Rounds:

200m Row
15 American KB Swings 24/16kg
200m Run with the KB

8 Rounds:

10/7 Cal Assault Bike
10 KB Deadlifts 32/24kg

Tabata Ball Slams (4min.)
immediately into;
Tabata Russian Twist with 5lb plate (4min.)
immediately into;
Plank (2min.)


Classic CrossFit

A) Bench Press
Build to a heavby set of 10
Drop to 85% and complete 2 more sets

B) For Time:
30/25 Cal Bike/Ski
30 Power Cleans 60/40kg
-3 min rest
20/16 Cal Bike/Ski
20 Power Cleans 60/40kg
-2 min rest
10/7 Cal Bike/Ski
10 Power Cleans 60/40kg


10min. Running Clock…
100 Cal Assault Bike
50 Toes-To-Bar
25 Deadlifts 100/70kg*
Max Muscle-Ups in the remaining time

Rest 3min. After Each Round

*Round 2: 125/85kg
*Round 3: 140/92.5kg

– Ladies: 75 Cal Bike
Did a ton of Muscle Ups already?
Still working on them? Choose something gymnastic-ky you and your partner are feeling!
HSPU/ Toes to Bar/ Pull Ups or throw in max rep Double Unders in your pair for some extra calories later on in the day 😛

Number One Performance Enhancer!


Let’s be clear out the gate. Sleep is the Number 1 performance-enhancing activity that we can do for EVERYTHING we do. Regardless of your training program or how hard you push yourself if you aren’t recovering as well as you could then you simply aren’t going to perform to your max potential.

Now, I hear you already saying either “I work fine on 5-6 hours so don’t tell me to get 8” or “I’m too busy to get 8 hours”.

Ok, let’s deal with the I am fine with “Insert number” hours gang first. The best description of this I’ve heard is “this is a testament to human resiliency and determination more than it is to human performance”. No question, you WILL perform BETTER on more and better quality sleep. Guaranteed.

Now for the “I don’t have time” crew. Ok, I reckon there may be a few of you out there who this MAY apply to, but for most, you’re lying to yourself. Stop watching TV and go to bed. Whatever it is that you are filling your evenings with you are making a CHOICE to not get 8 hours of sleep. IF you are that very very small minority (I’m talking newborn baby, or work a million jobs minority) who genuinely cannot get 8 hours then let’s make the 6 hours you do get the best possible quality.

Want to read a past blog from Head Coach Milo? Click here on improving sleep quality!

Wednesday Oly Club

1) Clean
1 x 3
2 x 2
2 x 1
2) Deficit Clean pulls
3 x 2
3) Front squats
3 x 2
4) Bent over single arm DB Rows
3 x 8/8

Sunday Oly Club

1 x 3
2 x 2
2 x 1
2) Snatch deadlift
3 x 2
3) Back squats
4 x 2
4) Hamstring curls
3 x 8-12
4b) Bear plank
3 x 15-20secs

Do it With Your Eyes Closed – By Coach Dan

This Month’s Focus

No Fail November (goals recheck and the big push for your end of year goals!)

Blog’s Focus – Sleep

Sleep is by far one of the most overlooked factors that impact our performance in our daily lives. Some of us struggle with it and others can’t get enough of it. Too little and we miss out on processing and learning valuable things that we’ve learned throughout the day. Too much and we get caught up in a drowsy haze for the rest of the day. So how do we get the best out of those precious hours of shut-eye to ensure we’re at our best on a daily basis?

Why Do We Care About Sleep?

When it comes to recovery sleep is the ultimate time for our body to take a moment to rebuild our reserves for the next day. The benefits can be broken down into mental and physical aspects.

The mental side of sleep affects takes into consideration our emotional, psychological and social wellness – in essence how we think, feel and act on a daily basis. Sleep is what allows our brains to get a chance to organise, process and archive memories. Just like most things in life, work takes energy and through using energy some waste products will be created as a result. Unlike the rest of our bodies, only during sleep cycles can our brain remove the built-up toxins and waste products that occur from all the work we put it through all day! Aside from clearing cerebral plaque, getting enough hours of sleep allows us to reproduce neurotransmitters and hormones that help manage our mood and stress levels. If you feel cranky, depressed or generally low, your sleep quality may be the culprit.

From a physical perspective, quality sleep gives our bodies a chance to repair the muscles and tissues that we put under extreme fatigue through our hard-hitting workouts in the gym. Much like the cleaning processes in the brain, the rest of our bodies release a number of hormones that enable key processes for muscle development and the replenishment of energy stores. For example, Human Growth Hormone (HGH) is one of the primary compounds that helps build and repair muscles, and only with a sufficient amount of quality sleep can the body properly use HGH to do the job right. That means that the final step in getting stronger really is in fact done with our eyes closed!

So, What Can I do To Improve My Sleep Quality

So, I know getting more sleep is easier said than done. We live in a world that constantly demands our time, which makes it hard to switch off for sleep when we most need to. Even so, there are small things we can all do to try to chip away at our issues with sleep to improve the quality of the time we spend at rest.

Building Habits

Getting to bed somewhat consistently around the same time allows your body to recognise when it’s time to start shutting down into rest mode. Of course, it’s not the easiest to always commit to the same time every night with crazy work schedules, so in this case, try to create a ‘bedtime routine’ to help trigger your body into sleep mode. It could be anything calming that helps slow you down – journaling before bed, reading for a short period of time, or listening to a podcast. If you do go down the route of podcasts or reading, fiction tends to ease tension more as we can tend to go into a thinking spiral with non-fiction content but trying either as a pre-sleep habit couldn’t hurt to start!

As an example, my personal routine consists of having a casein shake and magnesium tablets about 30 minutes before bed and listening to a 10-minute meditation with the Headspace application. Of course, there are many factors that can potentially derail how well a routine works. Even so, sticking to a habit for a slightly extended period of time is the only real way to see if something works or if it needs to be scrapped. A 30-day window is a good amount of time to stick to before tossing and trying something new.

Tips to Help you Fall Asleep

Here are some extended things that you can do that could potentially build into your sleep rituals to help you fall soundly asleep just a bit easier.

1. Meditation is a calming activity, but there are also sleep courses to help you improve your ability to fall asleep through apps like Headspace.

2. Consider purchasing a Sun Lamp for your bedside table.This helps to replicate natural light to wake up to rather than a harsh wake up to an alarm. Some clocks even soothe you to sleep with sounds of the sea and a simulated sunset.

3. Taking casein before bed helps to keep you feeling satiated across the night and some brands include supplements that help you doze off (e.g. GABA, Tryptophan, 5-HTP).

4. Consider wearing blue light blocking lenses while watching TV or using electronics in the hours leading up to sleep. The less light the better as your brain is likely to switch off a bit better. They’re pretty cheap and easily available on Amazon.

5. Limiting caffeine across the day will help prevent you from tossing and turning wide awake at night. If possible, try limiting your caffeine consumption to the morning up until midday. For reference, caffeine has a half-life of caffeine is about 5 to 6 hours, which means it takes that long to break down half of the caffeine you consumed. This will differ depending on a number of factors, but you may not break down that late afternoon cup of coffee until midnight or later!

Can’t stay asleep?

If you’re like me and you struggle to stay asleep when you finally do fall asleep, here are a few things you can do to help keep you asleep, and some techniques to help you get back to sleep when you struggle!
Cultivate an Ideal Sleep Environment – Try to make your room as dark, quiet and cool as you can. Living in a big city makes it hard to avoid the noise from the street but perhaps consider sleeping with earplugs if the sound is really loud. Most people tend to sleep better in a cooler room than others. If you wake up in a hot sweat, play around with your room temperature to find the ideal atmosphere for you.
Brain Dump Before Bed – Sometimes it helps to have a quick notepad by your bedside, so you can get out all of the things that are running through your mind before you go to sleep. Write down that to do list that just came into your head or blurt out your frustrations to clear your mind so it’s not running all through the night.
Mid-Night Bathroom Trips – Unless you strictly regulate your liquid intake across the day this is somewhat inevitable. Instead of reaching for your phone to light your way to the bathroom, consider investing in a dimly lit night light to guide your way. You’ll resist the temptation to check your notifications that popped up overnight.



A) 20 Mins for 4-5 sets of:
Back Squat , 6-8 Reps
(On rep 1 ONLY there is a 4 second tempo down!)
Superset with: Stiff Leg Deadlfits
10 Reps as heavy as possible climbing in weight.
Rest 2min. before starting back at the back squat.

B) For Time:

DB Thrusters 22/16kg


Classic CrossFit

A) Every 4min. x 5 Rounds:
500m Row
5 Power Snatches @50% of 1RM

Round 2 is 4 reps @60% of 1RM
Round 3 is 3 reps @70% of 1RM
Round 4 is 2 reps @80% of 1RM
Round 5 is 1 rep @90% of 1RM

B) 10min. AMRAP:
25 Russian KB Swings 32/24kg
15 Push-Ups
1 Rope Climb

(Legless if want an extra pump 😛 )


5 Rounds:

15/12 Cal Assault Bike
15 Wall Balls 9/6kg

immediately into;
5 Rounds:

15/12 Cal Ski
15 Wtd Sit Ups

5 Rounds: “A Quick Burner…”

15 DB Squat Cleans 20/16kg
15 Push-Ups


Classic CrossFit

A) 20min. EMOM:
10 Push Jerks 60/40kg
Even: 15 Wall Balls 9/6kg

B) 10min. AMRAP:
10/7 Cal Assault Bike/Ski
10 Pull-Ups

Want to work on the pull and skill more?
Swap 10 Pull-Ups for 3 Muscle Ups!

Or more strict Work? Go for 7/5 Strict Pull Ups to start building it in more!


Classic CrossFit

2 sets of:
3 rounds

100 Double Under
10 Deadlift 142.5/100kg
2 No Jump Rope Climb

5:00 b/t sets

Deadlifts should be done in 1-2 sets. Don’t pick up the bar until you are ready to hit at least 5 reps

Time Cap each set: 12:00

– Doing the open? Keep the deadlifts light and focus on the skill and mechanics of all the movements. Get the footwork locked in and really focus on the rope climbs. Breathe and play with your double under “Speeds” and “gears” for future fun!


3 Rounds:

400m Run
500m Row
100 Double Unders

10 DB Floor Press 20/10kg
15 Russian KB Swings 32/24kg
20 Sit-Ups

100 Ball Slams


Classic CrossFit

Crossfit Open 20.5!!!!!

Don’t forget team! Last open WOD means lights, beer and Pizza in the evening. Come get your sweat on and support everyone going through the last and more than likely brutal final Open WOD! We will be sending it off in style for another year before having to put up with Dave Castro’s pain train!

You can read more here!


Pending on CrossFit Open 20.5!

Friday Night Lights & Last Open WOD! – Happy Halloween!

Happy Holloween Gang!

Just a little reminder that next week will be the last Open WOD and we are having a get together to celebrate not having to do it for an actual entire year again haha 🙂

We will have the classic Friday Night Lights down at the gym for the last session and will be getting some pizzas and beer to help you relax after the session! Come down and hang out even if you do the WOD in the morning and enjoy some like-minded peoples company! 🙂

We will have prizes on the night for the RX and Scaled winners from the Open Leaderboard, best battles over the Open WODs, Most improved athletes and of course first time wonders for those of you hitting PBs over the Open period or getting a first in a WOD such as Muscle Ups, HSPU’s etc 🙂

When? 8th of November
How? Just rock up, throwdown or cheer your heart out, eat pizza and be a social butterfly 😛
Time? We will be doing rolling heats from 1730 onwards until everyone is done and the pizzas have been killed off!

Be there!

Smooooooth Operatooooor! – Coach James Edition

Chocolate Peanut Butter Smoothie

The best way to enjoy this smoothie is using frozen fruit, it gives it a much creamier taste and milkshake like texture.

Blend the following together:
– 400m Milk or whichever milk you’d like to use
– 1 scoop of your favourite chocolate protein powder (mine is “chocolate smooth” from myprotien)
– 1x Frozen Banana
– 100g Frozen Blueberries
– 25g Peanut Butter

Optional if you’re looking to increase the calories, maybe you’re on a bulk then you can add in some oats to increase carbs count, I usually add in 100g if you do this then you may want to add in a little more milk if you don’t like a thick shake.

Wednesday Oly Club

1)Snatch + Below then knee HS
4 x1+1
2)Split jerk
1 x 3
2 x 2
2 x 1
3)Back squats
4 x 2
4)Pull ups
3 x 5-10 Weighted
4b)Bear plank
3 x 20-30

Sunday Oly Club

1) Power Clean + Split jerk
1 x 1+3
2 x 1+2
2 x 1+1
2) Front squat
4 x 2
3)Clean Deadlift
4 x 2 AHAFA
4)Chin ups
3 x 5
4b)Hamstring curls/holds
3 x 8-12/ 15-20 secs

Bodybuilding VS. Functional WODs? – Coach Milo

Ok ok, it’s a little clickbaity, haha but I want you to read this blog because I think it’s important to understand the differences between Isolation (bodybuilding Esq type training) and compound (functional type training) but if I called it that you would scroll…

A compound exercise is a multi-joint movement that works several muscles at one time – like a squat, which moves both your hip and knee joints and engages your core, glutes, quads, hamstrings and calf muscles. 
Isolation exercises target one specific muscle group – like a barbell curl working your biceps.

There’s a lot of debate about which is best, but here’s why you need both in your training. Both are good in their own right and you need to know how to use them and not pick a side.


If you’re a beginner, compound exercises help you build your foundation quicker by giving you more for the time and effort you put in. They help you lift heavier loads and build more strength overall. Let’s talk benefits:

1. They’ll save you time.
 Think about exercises like squats, clean and jerk, push-ups, and pull-ups – you could incorporate just two of those exercises into a workout and have a great full-body workout because you’re utilising the multiple joint movements. To hit all of those muscle groups one by one would take much longer.

2. They’re super effective. 
The more muscles you engage, the more kick back you are getting for your goals. Be it wanting more muscle mass, more strength or working on your speed! Think of a squat, where you’re got a heavy barbell on your back. You’re using your upper back and midline to stabilise yourself and you’re engaging your shoulders, legs, glutes and pretty much everything else in between to control that weight as you bring it down and up. So that compound movement increases your growth factor, allowing your body to really build up power and strength for your entire body.

3. They’ll increase your functional fitness.
 You’re doing compound movements every day: reaching up to get something off the top shelf, squatting down to try and take a ball away from Nova (maybe not a good idea.. 😛 ). Adding functional exercises to your training will help you move easier through life. Plus, getting all-over strong will help you lift more weight in isolation.


Isolation exercises still have an important part to play in a well-balanced regimen. So, why should you do isolation exercises as well?

1. They help target spots you might have missed. 
Some muscles need isolated exercises. For example, the bicep is used in a lot of pulling movements – think rows, rope climbs and pull-ups – but as a secondary or supporting muscle rather than the primary one. There isn’t a compound exercise that can really target the bicep on its own. Now I know the CrossFit die hards out there will be coming after me with pitchforks again but listen if you want to be able to build some strength to do those movements or maybe just bulletproof your body so you don’t fall apart after doing a million of them with really strong traps and really weak biceps. You are creating an imbalance. And you have small arms… awkward…

As an example when it could be super useful, is if you have a particular strength goal – say to complete 5 push ups or your first strict pull up – you can specifically train the muscle groups involved in that movement pattern.

2. They’ll keep you active all over.
 If injury strikes or your muscles need time to recover from a tough workout, isolation exercises allow you to work on individual muscles while avoiding those that are overworked or injured. Great for using that time effectively still to keep bettering yourself and work those weaknesses. If you are seriously injured as well then working one side can be super beneficial for limiting the atrophy in the smaller muscle which will save you in the long run!

3. They’re perfect for fixing imbalances.
 We’ve all got one – whether it’s poor stability with our glutes in a squat and relying on our back. Isolation training lets you zero in on a muscle and bring it up to speed.

As ever peeps let me know if you have any questions or if you are unsure about how to approach this method with your own training. Reach out and let’s talk.

Head Coach Milo (


A) (0-5min.)
1000m row *at 80-90% effort

Hit a heavy Snatch single

1000m Row *at 80-90% effort

Hit a heavy Power Clean single

B) Accessory of Choice for 10 Mins
1) Muscle Up Practice
2) Handstand Push Ups
3) Toes to bar
4) Midline work
2-4 Rounds of
10 Banded Deadbugs
20 Russian Twists


A) Posterior Superset! 5 Sets of:
Back Rack Lunge
10 Reps
(5 reps on each leg) Take your time and do not rush the movement
10 Stiff Leg Deadlifts
-Rest 1-2 Minutes between sets

B) 16min. EMOM:
Min. 1)
15/12 Cal Row/SKi
Min. 2) 20 Wall Balls 9/6kg
Min. 3) Max Effort Jumping Lunges (use a plate if easy!)
Min. 4) Rest


3 Rounds:
2 minutes of Assault Bike For Cals
2 minutes of Alt. DB Snatches 20/16kg
2 minutes of Box Jumps (20 in)
2 minutes of Wtd Sit Ups
2 minutes of Burpees
1 minute Rest
Fight Gone Bad Style


Classic CrossFit

A) 20min. EMOM:
Min 1:
5 Jerks (off the ground)
Min 2: Pulling Skill (See below)
Pick Something you can do for entire 20min. on the jerk. make it hard, but not so hard you fail the last few rounds.
Pulling skill can be either:

1.) 3-5 Muscle Ups
2.) 5-10 Strict Pull-Ups
3.) 5 Weighted Pull-Ups
4.) 10-15 Kipping Pull-Ups
5.) 8-12 Bent Over Rows

B) 15min. to get as far as possible:
American KB Swings 24/16kg


Classic CrossFit

50/35 Cal Assault Bike/ski
50/35 Cal Row
50/35 Cal Assault Bike/ski
50 Burpees

-rest 5:00-

50 Burpees
50/35 Cal Assault Bike/Ski
50/35 Cal Row
50/35 Cal Assault Bike/Ski

Time Cap: 18:00 for each part!

– Taking the open seriously ?? Steady-state and just aim to keep moving. Maybe bring the cals down and throw in some skill work between movements if you want to enjoy some other moving vibes.

– Not doing the Open or not that fussed? Time to get that conditioning in! Time to get sweaty! Push hard and earn that rest!


3 Rounds:

30 DB Lunges 16/12kg
20 Wall Balls 9/6kg
10 Box Jumps 24/20″

3 Rounds:

30 Plate Sit-Ups 15/10kg. Plate
20 Cal Row
10 Box Jumps 24/20″

3 Rounds:

30 Al. DB Snatches 20/16kg
20 Front Squats 20/16kg
10 Box Jumps 24/20″


Classic CrossFit

Crossfit Open 20.4!!!!!


Pending on CrossFit Open 20.4!