The blog
News & coaching notes from the floor
Training tips, mindset, and what is happening in the gym this week, from our head coach, Jade. New here? Read a few, then come try two weeks free.
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We Don’t Believe in Balance. We Believe in Seasons.
If you train here or you’ve heard us talk, you’ll know we go on about seasons. Here’s what we mean. We don’t think balance really exists, not the neat, everything-in-its-place version we’re all sold. Life doesn’t work like that. Instead, we move through seasons. Some…
MINDSET – “Talk to yourself like someone you’d want to train next to.”
They’re not the loudest one in the room. They just say the right thing at the right time. “Nearly there.” “Good rep.” “Break it up, you’re fine.” Now think about what you say to yourself when the wall balls get heavy. Or when the bar feels slow. Or at 9pm when you’re…
Our Silent Auction, and the Story Behind It
This October, we’re proud to be holding a silent auction in support of Telethon and Perth Children’s Hospital. For us, this cause is close to home. A story from our own gym Our coach Kirsty, her husband Eddie and the Holder family know first-hand just how important…
Why We Program “Odd” Movements Like the 60-Inch Box Get-Over
Every so often you’ll walk in and find something strange on the whiteboard. A heavy object to carry, an awkward shape to move, or a 60-inch box to get over. That’s on purpose. A lot of our training exists to support your daily life, not just to lift heavy things in…
The Friday AMRAP: Run, Ring Rows, Sumo High Pulls & Dumbbell Bench
After testing our heavy power snatch, we finished the session with a 15-minute AMRAP. Four movements, one steady push, and plenty to work on technically. Here’s the workout and how to get the most out of each part. The workout As many rounds as possible in 15 minutes…
MINDSET – “No day stands alone. Monday writes the cheques Thursday has to cover.”
We like to think of a day as its own little container. Monday was Monday. Thursday will be Thursday. It does not really work like that. The late night on Tuesday is why Wednesday felt harder than it should have. The conversation you did not have on Monday is the one…
Positions First: Inside Our Clean & Jerk Cycle
This clean and jerk cycle was different. We didn’t just pile weight on the bar each week and hope for the best. We stripped members right back and spent eight weeks on positions. Here’s what that looked like, and why it works. Working from the upper power position….
MINDSET – “You can’t take your turn if you never let anyone take theirs.”
Some of us are terrible at being helped. Not because we don’t need it. Because handing something over feels like admitting we couldn’t hold it. So, we take the extra job at work. We do the school run and the dinner and the washing. We say ‘I’ve got it’ so often that…
Testing Your 1RM Power Snatch: How to Build to a Heavy Single
New cycle, new starting point. This week we tested our one-rep max power snatch, and testing your max is one of the most useful things you’ll do all cycle. It gives you a number to build from, and it shows you exactly where you’re at right now. Here’s how we ran it,…
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