Next Kettlebell Workshop

When: Saturday 30th August 2008
12 noon- 3pm

Where: Warehouse Fitness Centre
Hampton Road, South Fremantle

Cost: $175
Early bird discount - Pay before Friday 22nd August and receive a $50 discount.

To register or obtain further details, contact Jason on 0417 977 699 or via email at crossfitperth@hotmail.com

Coaching By Application Only

Coaching by Ultimate CrossFit Perth is by personal application only.

Why? Because CrossFit is not for everyone. Put simply, it's hard work. You sweat, you hurt, you suffer. You will be pushed hard.

If your not prepared to go hard, Ultimate CrossFit Perth is not the place for you.

To train with Ultimate CrossFit Perth you must be prepared to accept the challenge of Forging Elite Fitness.

If you think your up for the challenge, email us at crossfitperth@hotmail.com

Fight Gone Bad

3 - 5 rnds

5 movements
1 min per movement
1 min rest between rnds

Count reps on each movement and calories on the rower to give a score

The Movements
Wall Ball 10kg
Sumo Deadlift High Pull 75lbs
Push Press 75lbs
Box Jumps 20 inches
Rowing

CrossFit Games Taster

The 2nd CrossFit Games is being held this weekend in the US so as I couldn't be over there, I got together with Paul and Cam from Sweating-Blood today (Saturday 5/7) for a bit of CrossFit Games action.

The actual Games are held over two days, with 3 events on day 1 and a Hopper style workout on day 2. The 3 events on day 1 are held 4 hours apart.

We didn't have that luxury so we scaled accordingly.

First off we hit "Fran".
21-15-9 rep rounds for time of;
Thrusters
Pullups

I did Fran as prescribed with 43kgs (95lbs) whilst Paul and Cam scaled it to 31kgs.

If you've ever done Fran, you know what a killer workout it is.

Paul went first and stormed through the first round of 21 reps of Thrusters and Pullups. He slowed a bit in the second round of 15 reps and the last round of 9 reps was a grind with pullups coming in ones and two's towards the end. Despite that he returned a great time of 5.48mins.

Cam took off next and despite not being familiar with Thrusters or knowing how to kip, he put in a great effort to grind through in 6.18mins.

I then had a crack and was determined to beat my PB of 5.25mins. I pushed through the 21 Thrusters no worries, but then ran out of gas a bit on the Pullups and had to break them up.

From there it was a bloody tough grind through the next 2 rounds with my lungs burning and forearms pumping. In the end I came in under my PB with a time of 5.16mins. I was pretty happy with that, although it took me a good 30 mins to recover from. Now the goal is to come in under 5 mins.

After a breather, we tackled the second of the CrossFit Games events, a Deadlift/Burpee combo.

The actual Games event is 5 rnds for time of;
5 x 275lb Deadlift
10 Burpees

Due to our lack of recovery time we scaled this one down to;
5 rnds for time of;
5 x B/W Deadlift
5 Burpees
For me this meant 85kgs and 70kgs for Paul and Cam.

All 3 of us stormed through this one, which was a killer on the quads.

Our times were;
Paul: 3.10mins
Cam: 3.25mins
Jason: 2.45mins

That was it for the day. We'd gone hard and all 3 of us were pretty knackered. I also had to have a shower and head off to work for the next 10 hours, including 5 hours walking the beat! So that was more than enough of a taster of the CrossFit Games for us.

For more details on the CrossFit Games, head to http://games.crossfit.com/

Getting Some at UCF Perth

Here's some of the Ultimate CrossFit Perth crew, Storm & Zeke, getting some during Diane and Fran.

Another CrossFit Success Story

This is definately one for the ladies out there who are on the fence about whether or not CrossFit is for them.

This is a thread from the Crossfit message board. http://www.board.crossfit.com/showthread.php?t=32950

It was started by Jennifer Foreman of CrossFit Fire, Illinois USA. It shows her progress on 5 months of Crossfit, complete with before and after pics.

Her results are sensational, and I'm not just talking about her physical appearance. She has gone from zero pullups to 15 and from not being able to run 100m to running 5km with ease. This was all achieved with CrossFit and a sensible diet based around Paleo nutrition.

The support Jennifer is shown on the thread is also very impressive.

Ladies, I thoroughly recommend you check out the thread. It will motivate you big time and show you exactly what is possible with proper CrossFit training and nutrition.

Foam Rollers for Recovery

I have mentioned to a number of clients the benefits of self-myofascial release using a foam roller. I often use one on my illiotibial band, calves and upper back. In fact, I used mine this morning, because after doing a 5 km run the other day, my calves are like concrete. That's what happens when you avoid running anything over 800m!

You can pick them up online from a number of retailers for around $25. I'd recommend the short cylindrical ones Here's one retailer http://www.sportstek.net/foam_rollers.htm




A word of warning, if you do have tight areas, or trigger points, which I guarantee you will, it can hurt like hell as you roll over them. But don't stress, the more you do it, the less it hurts!!


Despite the initial pain, they're great for self-massage, so jump online, pick one up and let me know if you need some guidance in using it.

New CrossFitters

Here's a couple of new local CrossFitters who aren't afraid to get stuck in and go hard.

Brother's Blaze & Zeke came to me a couple of weeks ago and today met "Diane". They sucked it up in a big way and stormed through it despite the lack of oxygen and their screaming muscles.

Blaze warming up with the rope

Zeke locking it out mid "Diane"

Kettlebell Price Rise

Unfortunately my Kettlebell prices have to rise.

After a recent visit to my accountant, I've discovered that because I don't pass on shipping costs, it's costing me money to provide Kettlebells locally!

So as of the 1st July, the prices on all stocked Kettlebells will rise by $10 each.

The good news is, you still save a bundle buying them locally because you don't pay shipping and handling. For instance, a 16kg Kettlebell costs over $40 to ship from Melbourne.

16kg kettlebell $120
+ Shipping and Handling $40
= $160

16kg Australian Kettlebell Purchased from Ultimate CrossFit Perth - $130 (Price after 1/7/08)

You still save $30!!!!

That's $30 that's better in your pocket than someone else's!!

I apologise for the need to raise prices, but unfortunately, that's the downside of living in the most beautiful, but most remote capital city in the world.

Kettlebell Basics Workshop 22/06/2008

The crew from the Kettlebell Workshop this morning

Some comments on the Workshop............

"A great intro to the world of kettlebells"

"Definately worth it"

"Jason is very patient & encouraging - brilliant!"

Fantastic - time to play & experiment with the different bells"

"Thanks Jason, great instruction & very personable"

Thanks for attending guys and the great comments. You all did very well and worked very hard. It's always fun coaching people who aren't afraid to put in some effort. Great stuff!

And don't forget, the coaching doesn't finish at the end of the workshop. If you have any questions or queries whatsoever, drop me a line or give me a call.

The next Ultimate CrossFit Perth - Kettlebell Basics Workshop is scheduled for Saturday 19th July, 12 noon to 3pm.

Train hard!!

CrossFit Level 1 Certification in WA

Currently I'm working with the ADF on getting the CrossFit crew over to Perth for a Level 1 Certification in October.

The cert will be a closed event for ADF and Police personnel only and negotiations are in their infancy.

But if your a WAPOL member or are in the ADF, drop me an email or contact the Physical Training Unit at Campbell Barracks and register your interest as numbers will be strictly limited.

And stayed tuned because updates will be appearing here.........................

"300"

Many of you would be familar with the "300" workout. If your not, it is a workout that some of the actors from the movie "300" were flogged with. It was a one-time, invitation only test.

Go here http://www.gymjones.com/knowledge.php?id=35 for more info.

Anyway, one of my clients, Chris, tackled this workout on 24/03/2008 and got through it in 33.56 mins.

Today, 18/05/2008, some 7 weeks later, I put Chris through "300" again, just to gauge his progress.

His time: 26.37mins! In 7 weeks, he smashed 7.19mins off his previous time. Huge effort and sensational improvement.

CrossFit Total Results

Ultimate CrossFit Perth held it's first CrossFit Total competition yesterday, Saturday 17th May 2008.

It was a great turnout, lots of fun and there were plenty of PB's hit.

Great effort by Jamie Jones who took out the Men's Division with a CFT of 443.5kgs (975.7lbs). Huge effort at a bodyweight of 78kgs and not far from the sought after 1000lb mark. Jamie PB'd in all 3 lifts.

Also a huge effort by Joe Hotai in the deadlift pulling 216kgs. Next time Joe might even show some strain or maybe crack a sweat. He made it look easy! It's always good to be reminded that those protecting our interests overseas are tough boys.

Sensational stuff from Rod Kantor too. Not sure on Rod's age, but I reckon he's got a couple of decades on most of us. Rod's pretty lightly built but still managed a Deadlift PB of 140kgs which was actually more of a Stiff-Legged Deadlift! Massive lower back strength!

I must also mention Jay Sprigg's effort. The only female competing and obviously the only one not scared to mix it with the boys. Also a great CFT with 165kgs and a few PB's amongst it. Jay looked like she was having fun and it's great to see one of the girls getting amongst it and having a crack. That's what the day was all about. Getting together and having a go. Come on girls, time to come out of the woodwork and show the boys what your capable of. Great stuff Jay!

Official Results (thanks Paul!)

For Jamie and Jay, the winners of the CFT, they both receive a 12-month subscription to the CrossFit Journal.

Thank you to everyone who came along and made the day plenty of fun. Stay tuned for the pictures.

The next event will be a "Fight Gone Bad" for charity. Keep an eye on the website for more info.

Overhead Squats

They're not as easy as they look. If you want a strong core, ditch the bosu and fit ball and start overhead squatting. It simply cannot be done without a strong core, and excellent stability throughout the entire body.

Check out the two photos below.

The first one is a client, Bill, performing an Overhead Squat (OHS) with a dowel, in front of a wall. It's pretty well perfect. It's done in front of the wall to reinforce the need to pull your pelvis back and down by activating your hip flexors. It also encourages a vertical torso and a neutral spine. If you drop the chest and round your back, you kiss the wall!! It's self-correcting!!


The next shot is Bill performing an overhead squat with a 20kg Olympic Bar. Note the difference. His form turns pear shaped. His knees go way forward, his torso leans forward, his hips are going down instead of back and his heels have come off the ground. It's amazing the difference a little weight makes! I'll keep working the dowel with Bill and we'll add weight gradually.

One test of elite fitness that I like, is the ability to perform 15 OHS with your bodyweight. Watch the below video of Nicole from CrossFit HQ working up to and performing this feat. Amazing core stability, strength and all-round fitness.

Kettlebells for the Ladies

Ladies - Check out the articles below.

Yes, anyone can use kettlebells.

No you won't get huge
No they don't hurt
No they're not just for guys

You will lose fat
You will get fit
You will become stronger
You will find muscles you never knew you had
You will change the shape of your body

If they're for Hollywood stars like Angelina, Charlize, Uma and Penelope they're for you too. Have a look at the articles and if you would like to learn more, give me a call on 0417 977 699 or drop me an email at crossfitperth@hotmail.com. The next Ultimate CrossFit Perth - Kettlebell Basics Workshop is on Sunday 1st June.

Celebrity Fitness with Kettlebells - http://www.sheknows.com/articles/diet-and-fitness/exercise-and-fitness/803197-Celebrity-workout-tips-How-Angelina-Jolie-Uma-Thurman-Charlize-Theron-Penelope-Cruz-others-get-to-look-so-good.htm

Get Fit with Kettlebells - http://www.sheknows.com/articles/diet-and-fitness/gym-fitness/803750-Get-fit-quick-with-kettlebells-Illustrated-kettlebell-exercises.htm

Why Fitness?

Why do we train for fitness? Why is fitness important?

In short, when you train for "fitness" as in; when your program addresses and improves the ten recognised general physical skills - cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance, and accuracy, everything else falls into place.

Check out the below article for an in-depth analysis by CrossFit founder, Coach Greg Glassman, that addresses and provides an answer to this question.

http://www.crossfit.com/journal/library/23_04_why_fitness.pdf

Pull and Push

Put two clients through a tough push/pull workout today (Sunday 27/04/08).

Pushing and pulling are two primary movement patterns. Pushing generally gets a lot of attention in mainstream fitness programs, but pulling is another matter. It's essential for fitness to balance them out.

The boys rowed (distance is between them and I) and then performed 1-pood double Kettlebell Floor Presses. 5 rounds for time. A killer on the arms!

It was great to see Chris and Bill gritting their teeth and going hard. Inspiring stuff!

Excellent effort guys! Next time, I'll bring the C2..................

Friday 25th April 2008

Next time your thinking life is tough and your about to give up. Don't! Think about these blokes, who in the face of insurmountable terror, pushed on. Suck it up, go hard and push on.

The ANZAC

They shall grow not old,
As we that are left grow old,
Age shall not weary them,
Nor the years condemn.
At the going down of the sun,
And in the morning
We will remember them.

Lest we Forget

Coach's Training Blog

I've just started a training blog. You can find the link on the right under my details or click here http://crossfitperthtrainingblog.blogspot.com

I plan on simply blogging the training I do each day to give everyone an idea of what it is I do to stay in shape and forge elite fitness.

Please be aware that this is not a posted workout of the day like you will find on many CrossFit affiliate websites. It is just what I do on a daily basis. It meets the goals I have at that time and is part of a larger, overall programming structure. I don't recommend you follow it for yourself because your goals are not the same as mine. Your strength and conditioning is not the same as mine. It may be better, it may be worse.

Do what fits with your present situation and your goals. If you would like any help with that, please don't hesitate to get in contact with me. I'm happy to help.

So feel free to check out the blog, post comments or ask questions. It's all about increasing the awareness of CrossFit, kettlebells and functional training in general.

Train hard

"CROSSFIT TOTAL" COMPETITION

When: Saturday 17th May 2008
12.30pm to 3.30pm

Where: Warehouse Fitness Centre
Hampton Road, South Fremantle
Cost: FREE

The CrossFit Total is a 3 lift maximum effort competition consisting of the
1) Back Squat
2) Press
3) Deadlift

Competitors are allowed 3 attempts at each lift.

There is a Men's and Women's Division. No weight division's apply.

The winner is the person who has the highest total (CrossFit Total) of the 3 lifts. For further information, copies of the rules or to register, please contact Jason on 0417 977 699 or via email at crossfitperth@hotmail.com.

You must pre-register and registrations close Saturday 10th May 2008.