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WOD – Wednesday – 081014

A. E4min x 4rds: – FSQ Clusters x 2.2.2. @ 30X1 w/ 20sec rest b/w clusters (see 170914) B. E3min x 5rds: – Wtd Chinups x 1-2reps @ 21X0 (heavier than 170914) – Strict Dips x 3-10reps C. In 4rds, build to a very heavy Farmers Carry over 30-50m: Wed results  

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WOD – Wednesday – 011014

Hi my name is Chris and I’ve been consistently training for 4years now. It hasn’t always been easy, I used to hate working out. All those excuses that you make, I made in the past. I’ve been ‘too busy’, ‘too tired’, ‘too poor’, ‘too inexperienced’, ‘too whatever’. But guess what?[…]

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WOD – Wednesday – 100914

A. E4min x 3rds: – Front Squat x 3.3.3. @ 30X1 tempo w/ 20sec rest b/w clusters B. E3min x 4rds: – Wtd CTB Chinups x 3-4reps @ 21X0 tempo – Strict HSPU x 2-8reps C. E4min x 3rds: – 1arm Farmers x 50-100m @ tough weight w/ left hand[…]

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Bigdog’s Blog – 020914

I only wanted to do something short sharp and snappy! I also wanted to carry something. So I made up a little thing and tried to get it done in 10mins or less. A. 2RFT: – Farmers Carry x 15m @ 75kg/hand – Assault Bike x 8cals Time = 1:10mins[…]

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WOD – Wednesday – 270814

A. E3min x 5rds: – Wtd Dip x 1-3 reps @ 20X0 tempo – RDL x 3-5reps @ 2110 tempo B. 3RFT: – HR Pushups x 15 – Farmers Carry – Left x 30m – Farmers Carry – Right x 30m – Row x 200m – Rest x 2min C.[…]

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WOD – Wednesday – 200814

WOD A. E3min x 4rds: – Wtd Dip x 2-3reps @ 20X0 tempo (see 130814) – RDL x 4-6reps @ 2110 tempo (see 130814) B. 4RFT: – HR Pushups x 10 – 1arm Farmers Carry w/ Left x 10m @ tough – 1arm Farmers Carry w/ Right x 10m @[…]

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Fitness Lonnie - fart

WOD – Thursday – 310714

Guys, make sure you register soon for the King & Queen of the Coast Throwdown. We’ve had an outpouring of support from around the state. Jump onto our website and register before you run out of time and your spot is taken up by peeps who aren’t from MSG Get[…]

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Do you even biceps?

WOD – Thursday – 100714

MSG WOD A. EMOM x 10min: Odd mins – Skin the Cat x 3 Even mins – Farmers Carry x 20m @ tough B. In 30 mins, do AMRAP double unders. Every 5mins stop and do the following once through and then begin doing more double unders until the next 5min stoppage: – Butterfly situps[…]

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Bigdog’s Blog – 080714

Today was Dynamic Effort day for the Press. I love presses so despite being really busy, I managed to sneak in my workout When I plan my week, I like to make my busiest day the day I do my favourite workout. That’s how I make sure I get it[…]

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Bigdog’s Blog – 020714

It’s my little girl’s 2nd birthday today! Happy birthday Poppy Jayne! So flippin cute and so much fun! She’s totally going to be a handful but I absolutely adore her Here’s my workout/s today. I did it in 3 parts because I was busy and had lots of appointments with[…]

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