November2014

November2014

WOD – Monday – 011214

Happy birthday coach Andy! 37years 🙂 A. Back Squat 3×5 B. 3RFT: – Power Cleans x 10 @ m.50kg,f.25kg – BB Stepups x 10 @ m.20″,f.18″ – OH Plate Carry x 50m @ m.25kg,f.15kg Mon results  

Read More »

WOD – Friday – 281114

Holy crappola! Joe hoisted a full buck yesterday in the power clean max finding! Well done mate! Joe continually sets the standard for hard work, an emphasis on consistency and dedication to movement perfection. Well done! Keep an eye on this bloke 🙂 #joe #powercleans 100kg. No dice on the[…]

Read More »

WOD – Thursday – 271114

A. Vertical Leap In 3attempts (max), find max with 2min rest b/w attempts. B. Power Clean In 10mins, build to a max C. Front Squat In 10mins, build to a max D. For Total Rowing Time: – Row x 500m – Rest 90sec – Row x 500m Thur Results  

Read More »

WOD – Wednesday – 261114

A. In 20mins, build to a max in each of the following two movements: – Wtd Pullups – Wtd Dips B. For Time: – Bar Dips x 20 – Run x 800m C. In 10mins, build to 8RMS in both movements: – DB External Rotation @ 3010 – DB Powell[…]

Read More »

WOD – Tuesday – 251114

Holy smokes! Well done everyone! As a whole, everyone’s olympic lifting has come A LONG way! Andy and I are pretty impressed. Joe put up a 95kg C&J! Amber surprised herself by stepping outside her comfort zone and pulling off a nice lift 🙂 Sabrina and Rob looked fantastic! So[…]

Read More »

WOD – Monday – 241114

“Olympic Total” A. Snatch In 20mins, work up to snatch max. Pull from wherever suits you best. Use time to practice and perfect the movement B. Clean & Jerk  In 20mins, work up to clean & jerk max. Pull from wherever suits you best. Use split or power jerk variation. Use[…]

Read More »

Bigdog’s Blog – 20,21,22 Nov

I got a bit busy, then sick, then death hit me via stomach bug or something and I was OUT. Didn’t and couldn’t be stuffed doing pretty much anything other than the essentials at the end of last week (I write this on Monday morning, sitting in the gym early[…]

Read More »

WOD – Friday – 211114

Remember guys, starting today, there is only one Friday session, it goes from 1700-1830. It will not be the same session as the other sessions – it’ll be the inaugural in-house WEEKEND WARRIOR events. If you want, you can do the Friday WOD and 1 or 2 of the WEEKEND WARRIOR[…]

Read More »

Essentials & Advanced Suspension Training CEC Programs @ MSG

ATTENTION NORTH-WEST COAST PERSONAL TRAINERS! Move Strong Gym is hosting an Essentials & Advanced Suspension Training Certification Course for Fitness Australia on Saturday 6 Dec 9:30am-4:30pm. If you’re interested in Suspension Training, and/or you need to get some CECS under your belt without travelling far from home, you should consider[…]

Read More »

WOD – Thursday – 201114

  Ok guys, exciting news. This Friday night we’ll be doing something different! We’re going to cancel the 1630 and 1745 sessions 🙂 We’ll be holding the Saturday WOD on a Friday night AND on Saturday morning 🙂 Also, we’re going to run it like this… Introducing…WEEKEND WARRIORS! WEEKEND WARRIORS[…]

Read More »