This video needs no introduction, just watch it and learn. Absolutely brilliant! Click here.

The strength component of our classes – why do we do it and how important is it?

I am sure that some of you would argue that  the met-con component of our workout is the most important component and you should save your energy for it.

I personally would disagree.

Let me ask you a few questions;

What is it that stops you from doing benchmark WOD’s as Rx?

Is it the fact that you cannot go fast enough to do it?

Or is it the fact that you cannot lift the weight to do it?

Are you starting to catch on?

What is it that stops you from doing a pull up workout as Rx?

It is the fact that you get too puffed?

Or is it the fact that you don’t have the strength to do a pull up?

Or is it the fact that you haven’t mastered the skill of the kipping?

Or is it both?

I think you might be catching on now!

Which of the following statements makes more sense? “Going faster makes you stronger” or “Getting stronger makes you go faster”

I allocate 15 minutes almost every session to developing strength and skill. Do you utilise that time or waste it?

If you are serious about being a better crossfitter then you need to be skilful and strong, not just fast.

When you test your 1Rm, you are effectively seeing the maximum amount of weight you can correctly lift in that particular modality. Be it snatch, clean and jerk, front squat, back squat, deadlift etc

When you test, you want to test accurately. You want to know that max weight, not say “that’s enough for today”

Now that you have your 1RM, we use it to take percentages of and smash out those lifts day in and day out for the next 6 weeks or so that it takes to plough through the program.

Then, you test that 1RM again and will increase that weight from what your old 1RM was. Low and behold, you are now stronger than you were 6 weeks ago. It’s not rocket science, it is just science

But, as we have seen, this is not always the case. Far too many people cruise through the strength section.

Here are the main problems

Not lifting with any intensity as they are trying to save themselves for the “main workout and get that killer score on the blackboard”

Never remembering the technique of the lifts and as such never getting to test the max weight they can lift because they are always “just trying to get the correct technique”

Not recording their weights and then not knowing where they are on the program, which lifts they have tested and how much weight they can lift.

Not reaching a true 1RM as they are scared to lift a heavy weight.

Not focussing on the program at all.

Spending that time to catch up for a good old chat.

Here’s what needs to happen

Get your technique perfect and never let any lifts deviate from perfect form.

Test your 1RM and make it a true maximal lift

Write it on the sheet.

When that sheet is full, move onto the next one at the required weight, reps and sets.

Focus on getting all of your sets completed at the correct weight with perfect technique.

Retest as soon as possible by completing the program as soon as possible by focussing on lifting as per the program everyday you can make it.

Retest with focus and intensity.

Don’t accept less on the retest. You are stronger, you know you are, so prove it.

Retest at the end of every program stronger than at the start.

Cycle after cycle add weight to your lifts. It may be 2.5kg it may be 5kg, it may be 10kg. It just needs to be more. It will only happen if you focus on it. It will only happen if you lift with focus and intensity day in and day out.

Warm up properly

There seems to be a little confusion about the need to warm up properly. Our warmup is general. It increases heart rate, body temperature and gets your joints mobile and loose. It does not prepare you to lift heavy weights. You must warm into those weights. I notice that the favourite lift you like to do an accelerated warm up on is the deadlift. You think that because you lift such big weights that the warm up should be heavy straight away. Not true!

If there is any lift you need to warm up properly, it is the deadlift. It is the lift that puts your back in the most compromised position and you lift very heavy weights. Now when you read that, doesn’t it sink in that you need to warm it up properly?

Don’t bludge through the warm up.

Get some reps with the bar, some light weight, some more weight, some more weight and you might be ready to lift or you might need another set with some more weight. Start with moderate reps and get less everytime you add some weight. It should only take a few minutes and will vary on the amount of weight and the lift you are performing on that day.

Here’s 2 tips;

When you carry your bar to where you are going to lift, do you bar reps before you put it down.

Every warm up set should be with perfect technique. Not some vague form while you think about something else.

Now to the Burgener warmup, I’m going to let this video do the talking – The Burgener warmup video

Pull ups and chin ups

Our pull ups and chin ups days are good for 3 reasons;

1) A day off the lifts every couple of days is good for your body

2) Everybody should be able to lift their own bodyweight. Everybody should be able to do strict pull/chin ups in case it is ever in a WOD.

3) The more strict pulls you can do, the better and more fluent your kips will be.

Remember that every time you hit that pull/chin up workout, you should increase your total reps by atleast 1. That means atleast 1 set has to have more reps than last time.

CrossFit is a good mix of strength and cardio, not a good mix of light weights and cardio. The weight should be a real challenge as well!

So if you’re serious about being a good CrossFitter and especially if you are serious about being a competitive CrossFitter then get stronger and more skilful as well as faster.

And remember, if you want to lose weight, lean muscle burns more calories while you are resting.

I have become a little concerned lately with the amount of “Paleo” recipes that are loaded with honey or other natural sweeteners and excessive amounts of fat. Especially if you want to lose weight!

We have to get back to my most basic theory that sugar is evil. Not only granulated sugar, but all forms of sugar. Anything sugary is a treat and should be eaten in that manner, not indulged in daily because it doesn’t contain gluten or dairy!

I will admit that I am a little boring with my eating and I tend to eat a lot of meat and veg/salad/fruit. But, a couple of weeks ago I started a chat group where you can go and post your food ideas to motivate the other members to become more experimental with their food and to stay on track with eating Paleo style.

Now the group has been a huge success and I am so happy for everyone that is sourcing out these fantastic recipes, but I am getting concerned about the amount of recipes that look like junk food, but have the word Paleo in front of it.

At the end of the day, a cookie is a cookie and a cake is a cake. It may not contain gluten or dairy, but it sure as shit isn’t going to help you lose weight with all the other ingredients.

I am not sure where the cavemen got dark choc chips and dried fruit… (and while I’m there, don’t ever eat dried fruit!)

Now I don’t eat 100% Paleo, I am about a 90/10 Paleo eater and I don’t care too much for the history behind Paleolithic man, I just want to eat healthy food and look after my body inside and out and if you call that Paleo, then that’s great.

When I want a treat, I am stoked I can get a healtheir version of it by making it gluten and dairy free, but please, let’s not eat treats day in and day out because they have the word Paleo in front of them!

Now, here is a link to an awesome article by Amy Kubal who can outline this problem a little better than me and it has a great comparison between a popular junk food and a “Paleo” food. I think you’ll be shocked!

Last weekend we had a members only games day at the gym and I made a great feed for everyone after the comp.

The food was delicious, everyone thoroughly enjoyed it and really didn’t even take note that what they were eating would be classified as Paleo food.

I have been inundated with requests for the recipes, so here they are for all to share.

The menu was;

Roast pork loin. I covered that in my special seasoning. The recipe for the special seasoning is below.

Roast beef with special seasoning.

Roast chicken – shop bought.

Green salad leaves with balsamic roasted cherry tomatoes and spanish onions.

Roast veggies with special seasoning.

Brocoli, carrot, egg and bacon salad with T-Roy’s famous mayonnaise.

Date balls.

Special seasoning

T = tablespoon

1 T Salt

1/2 T white pepper

1 T garlic powder

1 T Onion powder

1 T mustard powder

2 T sweet paprika

Mix it all together and use it to season anything you like. It is a great way to add flavour and reduce salt intake.

T-Roy’s famous mayonnaise

2 eggs

1 teaspoon dijon mustad

salt

pepper

approx 50ml white vinegar

approx 250ml extra light olive oil ( if you use the virgin, it will be too overpowering in flavour)

Mix the eggs, salt & pepper to taste and vinegar in a long narrow container, then using a stick blender, slowly drizzle the oil in as you emulsify it into the egg mixture. The oil must mix into the eggs as soon as it hits the eggs, otherwise it will split the mixture.

If the mayo gets too thick, add a dash of cold water. If it is too thin, slowly add more oil until it reaches the consistency you want.

Check the flavour and see if it needs more seasoning or vinegar.

Brocoli salad

I make up the quantities as I go, so you can put it together as you see fit. I like about equal quantities of all ingredients.

Cut the brocoli into small flowerettes then steam for 4 mins exactly.

Roast some carrots in the oven, covered in foil, so they don’t brown too much.

Saute sliced bacon and onion.

Boil eggs

Mix all ingredients together with the famous mayonnaise. Season to taste.

It should look like everything is balanced in the bowl and you are not just consuming a large bowl of brocoli. Adjust the quantities to your taste.

Roasted cherry tomatoes and spanish onions

Toss cherry tomatoes and thickly sliced spanish onions in a bowl with olive oil, salt & pepper and balsamic vinegar. Not too much, just enough to coat the tomatoes and onions.

Roast at about 170 degrees for about 15 – 20 mins.

Check them to make sure they don’t burn.

These are fantastic added to mixed green leaves!

Balsamic dressing

100m balsamic vinegar

1 teaspoon dijon mustard

Slowly drizzle in extra light olive oil and blend using your stick blender until it reaches a thick consistency and has the flavour you like with just the right amount of bite from the vinegar. Salt and pepper to taste.

Date balls

1/2 cup freshly squeezed orange juice

1 cup chopped dates

1/4 teaspoon cinamon

1 cup mixed raw nuts, cashews, almonds, macadamias, brazil nuts – all ground to crumbs

Sesame seeds – toasted in a fry pan

Simmer dates in juice with cinamon for 10 mins, covered with a lid

Allow to cool.

Mix in ground nuts

Roll into balls and roll in the toasted sesame seeds

Place in fridge to cool.

Enjoy everyone!

I cannot tell you how delicious this is!

Hannah’s paleo crunch

1 cup pumpkin seeds

1 cup sunflower seeds

1 1/2 cups almond meal

3 cups coconut

1 cup cashews – chopped

1 cup macadamia nuts – chopped

1 teaspoon cinamon

1 tablespoon salt

1 cup coconut oil

1′2 cup raw honey

Mix all ingredients together

Pack the mixture firmly onto a baking tray

Bake at 180 degrees for about 10 mins until it looks a bit golden. Do not burn it!

Cut the finished product as soon as it comes out of the over, but don’t try to move it. Wait until it cools then pick up each slice. It will crumble somewhat and if you want it to be totally crumbled, just pick it up as soon as it leaves the oven.

This is so nice served over berries or any time you want a sweet treat.

It is very high in fat, so consume in moderation. Serving size is quite small.

2 zuccinis – grated

1 large onion – grated

100g bacon – chopped

1 cup almond meal

6 eggs

1 cup cheese – grated

Salt and pepper

Saute the onion and bacon then mix all ingredients together in a large bowl.

Poor into a cake tin lined with baking paper.

Bake at 180 degrees for about 45 mins or until golden on top and firm to the touch. The same firmness as a cake.

This is awesome served with salad for lunch or as a breakfast with some fruit.

Everyday I get somebody somewhere telling me how they are eating. This is not just limited to my clients, this is family, friends, friends of friends, friends of clients, friends of family, that guy in the elevator, that girls in the sports store, that couple in the swimming pool. I pretty much get it everywhere!

I have to tell you I am a little over it. If everybody would just read “The Paleo Answer” By Loren Cordain, then everyone ;

1) Wouldn’t need to ask any more questions about what’s right and what’s wrong to lose weight, feel good and stay healthy.

2) Wouldn’t need to tell me what they eat when it generally goes against what I think, but they don’t realise that.

3) Would realise why they are still fat.

4) Would realise why they feel crap most of the time

5) Would have all the tools they need to take control of their eating and lifestyle.

No. 5 is the most important! You need to right tools, not the little bits of info that you picked up here and there that’s usually only less than half of the story.

So before you come to me telling me what you now eat and trying to impress me with all of your no-carb stories, please go ahead and get the book, have a read and if you’ve got any general questions, please ask me. But, if you want to question the theory, please write to Loren Cordain himself as I didn’t develop the theory, I just know it works for everyone that follows it .

That’s the key, “It works for everyone that follows it” and It’s Simple!

Please don’t ever again tell me that you don’t eat carbs! Ever again! Please! Not only is it a lie, but it’s down right annoying to hear!

Here’s a link to buy the book, but I’m sure it’s available at lots of other places and there’s even an ebook. All I care about is that you read it! The Paleo Answer

I’m saying that you have to follow it 100%, even if you followed it 80 or 90%, that is better than not at all! But if you read the book, you will understand what you should be doing. Then if you follow it even 80%, atleast you would know why you are doing it and how to moderate your food when not following it properly.

It’s refreshing to once in a while read some decent information from someone in the medical industry. Something that doesn’t involve medication or operation. Instead it talks about dietary changes to alleviate health problems. And to take it one step further, it’s actually good information, not run of the mill misinformation!

Please have a read through the entire article on the link below, it is a very important topic and a great read!

Heart Surgeon speaks out on what really causes heart disease

Happy New Year everyone!

With the start of a new year always comes new years resolutions and new goals. Whilst I don’t personally believe in new years resolutions, as they always seem to be things that are unrealistic and don’t last, I do believe it is a great time to sit down and nut out some real goals for the year ahead.

I am only give advice about your health and fitness goals and I am going to keep this brief, as what I want to say is simple.

If you want to reach new levels of fitness, I provide all the classes you will need. You do not need to find the motivation to exercise alone. You do however need to find the motivation to turn up to class! Whether you work out in the CrossFit gym or out in the park, I am there for you atleast 5 days per week. I expect you to see me atleast 3 days. I would love to see you 5 days a week, but I know life can get in the way. But, be realistic about your goals and train in a way to achieve them.

Remember that training not only affects you physically, it also helps mentally. Think of how great you feel on days when you get a good hard session in.

One of the most important things this year is to stop avoiding the workouts you don’t like the look of, because generally they are the workouts you need as it is something you personally lack skill, strength or fitness in. Do this for me in 2012, come to class no matter what the workout.

If you want to improve your health and lose weight, you have 2 options, “paleo” or “zone”. Both of these eating plans reduce insulin which in turn reduces inflammation.

Loren Cordain – the founder of the paleo diet has just released a new book, which sounds great, so my suggestion is for you to get a copy of it and start reading now. Don’t put it off, start the year off in a way that will really kick start your health and weight loss.

Here is a link to the book, but I am sure you could pick it up in many locations as it appears to be sold out in this store http://thepaleodiet.com/store/the-paleo-answer

If you would prefer an e-book version, it is a lot cheaper and never out of stock, here it is for only $12.99 http://www.amazon.com/Paleo-Answer-Weight-Great-ebook

If for some bizarre reason you don’t go and buy the book, firstly reduce your overall calorie intake. After this, reduce all breads, pastas, dairy products and all refined carbohydrates. Try to get all of your carbs from fresh fruits, salads and vegetables. Increase your intake of lean meats and good fats.

I am sure everyone needs a good detoxing, so take the month of January to be as strict as you can. Call it an unofficial Paleo detoxing challenge.

Use the next couple of days to get in all the fresh food you need and then start 30 days of clean eating. No bread, pasta, rice, cereal, grains, dairy. Your stomach (internally) and your bodyfat/weight will thank you for it. During this time, you can purchase your new Paleo book and  you can understand why you feel so much better without these foods in your body.

So there it is, if one of your goals in 2012 is to get fit and lose weight, then turn up to training and cut the grains & dairy  out of your diet. It really is simple!

For some people the task of losing weight and getting fit can be quite daunting, especially if you have a lot of weight to lose.

It is easy to say ” I want to lose 20kg’s” and then never do anything about it because it is such a massive task, so why not break down your overall goal into several mini goals.

The best way to tackle weight loss for the long term is to aim for 2kg’s per month.

I can hear what you are saying right now…”2 kg’s a month isn’t much”

Well, 2kg’s a month is more than what you are losing right now and it is more than you would lose if you didn’t attempt 2kg’s next month, so if you manage to eat sensibly, exercise regularly and lose more than 2kg’s without doing anything faddish and extreme, then good for you. Otherwise, make some small changes and aim for that 2kg’s. By the end of a year, you would have lost 24kg’s. Or, don’t aim for those 2kg’s and still be the same weight or bigger in a year.

So what can you do to lose the 2kg’s each month? Here’s my top 5;

1) Eat meals balanced with carbs, protein and fat in a ratio of 40:30:30. Get the majority of your carbohydrates from vegetables, salads and fruits.

2) Eliminate as much sugar from your diet as possible. Never drink soft drinks either diet or regular.

3) Exercise regularly. Aim for 5 sessions a week. Make sure you vary your routine.

4) Limit alcohol to special occasions and even then don’t go crazy. Be realistic about what is a special event and what it you just thinking alcohol is a reward for a hard days work.

5) Be active. Live the lifestyle of someone who deserves to be fit and healthy, a lifestyle that involves going out and doing active things. Ride a bike, go for a bush walk, go swimming, go kayaking, play sport. We are coming into Summer and the great outdoors have never been better than this time of year, so get out and enjoy it.

We are only into the second week in November, so let’s aim for 2kg’s gone by the end of the month. We are coming into December and party season, so you have to be even more focussed if you don’t want to gain weight over that period.

Do you want to go into 2012 fatter or thinner?

Do you want to walk down the beach proud or self conscious?

The answer to both of those questions is obvious, so stop kidding yourself and get started now! Not tomorrow, today!

As I begin to write this blog, I am not sure how I am going to say it, but I know the point I want to make, so if it is a bit hit and miss, atleast you can take away the main point and ponder it and see if it is applicable to you.

Last week I took a break and headed up to QLD to relax and as usual, when I am away from work and I have a few minutes to myself, I usually observe all the people around me. It got me thinking about something and everywhere I looked, I had my theory cemented.

“Everybody can change their life with just a few changes of thinking and a few changes of action.”

I see so many people who’s life is heading in one direction and you just know that they are not happy, but maybe they just don’t know how to change it.

I also know so many people who have been on that unhappy road and they have made changes and their life has changed for the better.

I am not just talking about being overweight, but this would be the main one that comes to mind due to my occupation. I am also talking about being in bad relationships or bad jobs, having bad habits, having no hobbies or interests etc etc, anything that is bringing you down.

When I was away, I got up early each morning and did a workout down by the beach. I did this because I enjoy it and rarely get the luxury of exercising in the early morning when I am working. When I got in the lift each day to head out, there was usually at least 1 person in the lift and believe it or not, they were usually overweight. But not just overweight, they looked generally miserable. They also looked somewhat embarrassed when Hannah I got into the lift.

Now maybe they feel stuck. Staying the same is easy, but it is sucking the life out of them. Making a change is hard, often very hard, but the rewards can be huge.

I also went to a water park and as you know, there is no easy way to cover up there. But what I found was that so many people were embarrassed by their own skin, that they would wear a shirt or even more clothes than just a shirt over the top of their swimmers.

Again, I am sure these people feel stuck. I mean honestly, who is happy and comfortable being overweight, feeling sluggish and embarrassed by their own skin?

I just want to say that it is never too late to make a change. Sometimes making the smallest change can have a domino effect and you will make another change without even thinking about it and then another and yet another until 12 months later, you stop and think and realise that you are not the same person you were. Things in your life are better. Things are more enjoyable etc etc.

I am not saying being thinner is the be all and end all, even though it may lengthen your life and improve your quality of life whilst you are here, but what I am saying is that making one change, usually leads to another.

I’d like to give you some examples. Totally random of course

You’re stuck in a job you hate which doesn’t allow any time for the gym or to eat correctly and you’re in a relationship that is just not right and you’re hanging out because you are comfortable, even though you are unhappy. So one day, you say thats it, I’m done. You quit your job and start looking for a new one that is in a new industry. Something that will bring a spark back to your life. Something you are passionate about. You end your relationship. Let’s face it, it wasn’t going anywhere anyway. You were only hanging out until something better came along, but with the state of mind you were in, nothing better was ever going to come along. You get right into your fitness and eat healthily. All of a sudden you have less burdens. You may be lonely for a while, but now that you are a happier person, working in an industry you enjoy, looking better than ever because you are so fit and healthy and then you find a person who is equally fit and healthy and happy. You are now in a happy relationship because you feel good about your self. 2 years later, you can’t even remember that person who was unhappy in both work, relationship & life and unhealthy and embarrassed to look in the mirror. But, had you not made those couple of changes, 2 years later you could be even deeper stuck in the unhappiness… you would be a totally different person…

or

Maybe you’ve been overweight and unfit for as long as you can remember. Everyone around you is unfit, so why change. But then one day, you say enough is enough. It may be hard and you are going to make a change. You start exercising regularly. You start eating healthy. The weight falls off. You gain self confidence. You start to help others around you because you realise it was not as hard as you had once thought. You want  others to know it is just a few small changes and the domino’s roll. Does losing the weight along make you more confident? The answer is probably YES, but let’s just say no for the sake of argument. So what does make you more confident? Could it be that you now have gym buddies? You’re stronger? You have a hobby? Your social circle has expanded? You can now take up other hobbies because you feel able to do it, where once you felt physically inadequate. How about this…Now that you are happier with your own skin, even though you were in what you thought was a good relationship already, you and your partner are now happier than ever! If you love yourself more, you can love others more too! You don’t always need a new relationship, you may just need to be a happier person to be a better partner!

Does any part of either of those examples sound familiar? I have loads more stories, but I think you get it.

On my way home in the car, I heard a segment on the radio about how much weight you have lost when your partner dumped you. Most of the callers were female whose partners had cheated on them and they all had lost anywhere from 15 to 40kg’s and they all said how amazing they felt and how they rubbed it into their partners faces whenever they saw them. they made comments like now he realises what he lost. My immediate thoughts were “why didn’t you lose the weight when you were together so that he was still physically attracted to you and didn’t even consider cheating on you?”  ”Why is it better to rub it into his face that you have lost weight now that you have broken up instead trying to look after yourself while you were together?

During this same segment, a guy rang up who had been dumped when he was 19 years old. After the breakup, he lost 40kg’s. He said it was a turning point in his life and he was so grateful that she dumped him. He said he is a totally different person now. I want to imagine where he might be if she hadn’t dumped him, because at 19, weighing 117kg’s is not good and I am sure he had some pretty bad habits that may or may not have led to an unhealthy and unhappy adult. In this case, it is the may not! Awesome!

I got told today of a very successful businessman who constantly ate business lunches and dinners always containing alcohol. He recently had a little change of heart and decide he needed to lose weight. By changing what he eats on the business lunches and dinners and by cutting alcohol out of his diet and exercising regularly, he has lost 40kg’s. Do you think he might inspire others around him to do the same. It’s not rocket science!

I saw a guy on the news the other night who was a former skinhead. He had tattoos all over his face. He has recently had a change of heart and is no longer a racist and had decided to have all of the tattoos removed form his face. $35,000 later, he looks like a new man. Could his life have become any different? All he did was change his way of thinking!

So if you are unhappy, for any reason, it is never too hard to make a change, and remember, once you make one change, other things will start to happen! No one needs to be unhappy. Life is short, you better make the most of it. Sooner rather than later!

So many of my clients have made changes in their health and fitness and in turn they have changed many other parts of their personalities and their lives so please help someone else out and let them know it is never too late to make a change!

And please be honest. It is very easy to pretend to be happy with what you have got because it may seem difficult to change, but you can only lie to yourself for so long before the truth needs to come out.