Happy Friday.

Huge congratulations to our two teams that went down to Tribal Class last weekend and thanks to the support team that provided all the photos. It looked amazing. No doubt we'll be booking our spots for next year. Special mention to Laura James for crushing the female swim event and coming in first! MA-SHEEEEEN.

Testing

Tomorrow see's our first testing day. Hope to see many of you come down and put your fitness to the test. It'll be a great opportunity to see where your strengths are, and what you need to work harder on.

Recording your efforts is key. As previously mentioned, you should be recording each session you do - Beyond the Whiteboard is a great tool for this. Recording your test times tomorrow will become very useful when we retest you and you can compare yourself in all areas of your fitness.

Here is some Friday afternoon reading for you from the CrossFit journal on why you should record your workouts:

KNOW YOUR NUMBERS

Remember, a fitness program is only as good as its measurable results. So start measuring. 

Nutrition

In Mondays blog we met Liam, the cake eating nutrition dude that will be working with us at Bold to help you guys hone in on your nutrition, which could be a vital key in reaching your goals.

He popped in on Wednesday too and was impressed with what he saw. Squat Clean galore and the PB bell going off all night. 

A couple of you had a chance to have a quick chat with him. Hopefully you all will be able to make his seminar on the 8th September at 8pm.

Programming

Monday:

Strength: Zercher Squat: 5-5-5-5-5

WOD:

3 Rounds for Quality:

5 Squat Cleans (scale to hang or power as needed)
10 Front Rack Lunges
20 Hollow Rocks

(60/40kg / 50/35kg / 40/27.5kg)

Tuesday:

Skill: Pistols

WOD:

15 mins:

Run 100m
Max Toes to bar (Toes to rings / Knees to chest)
Run 100m
Max Chest to bar (Pull Ups / Ring Rows)
Run 100m
Max Handstand Push ups (Deficit Push Ups / Narrow hand push ups from box)

Repeat

Record total reps for each movement

Wednesday:

Strength: Press: 3-3-3-3-3

WOD:

3 Rounds for Quality - rest as needed between rounds

50m Overhead Carry
50m Front Rack Carry
20 alternating DB Snatches

Thursday:

Skill: Muscle Ups

WOD:

In Pairs:

For 3 rounds

Partner A - Runs 400m
Partner B - Rows until Partner A has returned

Rest 1 minute

Swap movements. Each person completes 3 runs

Friday:

Midline Stability: Hollow Rocks: 4 x 30 seconds on / 15 seconds off

Strength: Sumo Deadlift: 1-1-1-1-1

WOD:

Complete 50 Front Squats (60/40kg / 50/35kg / 40/27.5kg)

Every 90 secs, complete 20 double unders

Saturday:

"Eva" - Five rounds for time of:

Run 800 meters
30 Kettlebell swing (32/24kg)
30 Pull-ups

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