WOD - Thursday, 5th of November, 2015

Thank you to all who battled through todays WOD, you were all exceptional.

If you made it today you can scroll to the bottom of the page if you like!! 


On another note though for all who didn't come today until the last minute.

Life happens. I will accept most things you tell me when you can't make it to one of our sessions on any given day. 

Honestly! For Example;

"I've had a shit day" - Accepted
"I was hungover from Melbourne Cup" - Accepted (I wish I was with you)
"I can never make it Wednesdays" - Accepted
"I'm on my death bed" - Accepted

"I was trying so hard to achieve one of my goals (that I have written down in my note book) that I slipped and injured myself in the process. I wasn't pushing myself so hard because I want to go the games next year, but because I'm trying to be the best human I can possibly be. 
So I'm now in hospital awaiting surgery, so I need a few days off" - Accepted (Love you Andrea)

"I'm awaiting imminent death by way of attack from Aliens" - Accepted

"I had to do OT to pay for Family Christmas presents" - Accepted

"Work stops me from going on Wednesdays" - Accepted

"My family was sick and I needed to be there for them" - Accepted x 10

And many more......

Here's a list of things, that if said by you to yourself or to anyone else today need to make you rethink what it is you expect to get from your training with us........ such as.

"I hate running" - So do I. However it helps me achieve my goals, so I'm fucking doing it.

"It was wet" - Next week when it's 40 degrees you'll be wishing you were working out in the mild conditions today. So just harden up.

"I can't run that far" - Most of us can't, however our cut offs and coaches will save you from doing anything that you are not ready or capable of doing.

"I'm too injured" - You don't trust your coaches. As simple as that.

"I'm too sore" - If you've been with us for longer than 6months you know how this works??


You didn't start training with us because you like easy.

So stop expecting it. 

 N.B. Don't look at the WOD for the next day if that is what it takes to get you to the gym.

Talk to me about the above if you disagree with the above not with one another.... Our community has given me the responsibility of making you all the best you can be physically and I will do anything it takes to get you to the gym. 
Even pissing you off if need be.


1. In Teams of 2 - As Many Rounds as Possible in 30 Minutes of -

3 x Muscle Ups
4 x Clean and Jerks 50/35kg
5 x Overhead Squat 50/35kg
6 x Back Squat 50/35kg
8 x Walk Lunge 50/35kg (in back rack)