I have always had an underlying interest in health and wellbeing and believe that what we put in our mouths is either going to fuel us or fail us. The…
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One of My All-Time Biggest Peeves: The Concept 2 Rower Damper Settings One of my all-time biggest peeves when going to a commercial gym is when I approach the Concept…
# 5 Key Building Blocks to Better Conditioning Ever put in the sweat and tears at the gym, only to look in the mirror weeks later and feel like you’ve...
Read MoreCrossFit Bondi – CROSSFIT Strength Work Squat Hatch Back squat 60%x5 reps 70%x3 reps 80%x 2 reps 90%x 2 reps 95%x 1 rep Establish new max. Metcon Metcon (Time) 30…
CrossFit Bondi – THURSDAY THROW DOWN Metcon Metcon (Time) Two Parts (with a Partner) Part A: “The Break Up” E2MOM for As Long As Possible: 0: 1 Push Press (125/85…
CrossFit Bondi – CROSSFIT Strength Work Clean & Jerk 10 * Every 90 Sec 2 hang clean + 1 jerk (work up to a max for the day) Metcon Metcon…
CrossFit Bondi – BONDI BARBELL CLUB Strength Work 3 Pos Power Clean Complex Power Clean + Hang Power Clean + High Hang Power Clean 1 * 3 @50% 1 *3…
CrossFit Bondi – CROSSFIT Strength Work 4/8 Weeks MU 4 Rounds Max Beat Swings Max Weight Strict/Weighted Pull Ups 30 Weighted Hollow Hold Skill Work MU Skills 5 MIn Spend…
CrossFit Bondi – CROSSFIT Strength Work Squat Hatch Back squat 60%x5 reps 65%x5 reps 70%x 5 reps 75%x 5 rep Front Squat Hatch Front squat 60%x 5 reps 65%x 5…
CrossFit Bondi – BEAST Metcon (Time) Lifting Tall Clean+ Tall Jerk + Jerk Balance + Press in split: (2+2+2+3) x 3 BTN Jerk + Jerk: work to a heavy set…
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