#BreastCancerAwareness Month

Thursday 1st October

Sweat Angels

October is #breastcancerawareness month and Sweat Angels is proud to partner with Bright Pink. Every check-in during October helps provide women with breast and ovarian cancer risk assessments. Check in on Facebook and help women fight cancer.

Workout of the Day
A: Shoulder Press (Build to a heavy single)

B: Push-ups:
3-5 x 10, rest 1 minute between sets

C: 10 minute AMRAP:
10 Push Press 50/35kg
10 KB Swings 28/20kg
10 Box Jumps 24/20″

Cajun Salmon with Pineapple Salad

Cajun Salmon with Pineapple Salad

Serves: 4 Prep: 10mins (+5 Mins resting time) Cooking: 10mins

1 tbs Olive Oil
1 tsp Ground cumin
1 tsp Ground coriander
1 tsp Sweet paprika
4 x 150g salmon fillets
1/2 ripe pineapple, peeled, cored, thinly sliced
2 Lebanese cucumbers, thinly sliced lengthways
1 long red chilli, seeded, thinly sliced
1/2 cup coriander leaves
1 tbs lime juice

1. Combine the oil, cumin, coriander, paprika and fennel in a bowl. Season with salt and pepper. Add the salmon and gently turn to evenly coat in the spice mixture.

2. Heat a frying over medium-high heat. Cook the salmon for 3 mins each side formedium or until cooked to your liking. Transfer to a plate and set aside for 5 mins to rest.

3. Meanwhile, combine the pineapple, cucumber, chilli, coriander and lime in a bowl. Divide among serving plates and serve with salmon.

38g Protein, 21g Fat, 15g Carb, 415 Cals(1740kj)
Thank you Sue Tiver for this fantasticly easy recipe

Wednesday 30th September

Workout of the Day
A: 8 Minute AMRAP:
10 Hang power snatch 50/35kg
15 SDHP 30/20kg

– Rest 5 minutes –
B: 8 Minute AMRAP:
10 Burpees
15 Wall balls 9/6kg

Police Remembrance Day

Tuesday 29th September

Workout of the Day
A: Back Squat – In 20 minutes build to a heavy set of 3 reps
B: Back Squat (3-5 x 10 @ 45% of 1RM, rest 1 minute between sets)

C: In 12 minutes, aim for 2-4 rounds,
12 Front rack lunges w/ 2 x Kettlebells
10 Ring rows w/ 2 second hold at the top
12 KB Swings
10 Ring dips w/ 2 second hold at the bottom

Running Chipper

Monday 28th September

Massive turn out for Barbells for Boobs on Saturday. A big thank you to all who donated to help Breast Cancer detection.

Workout of the Day
For time:
50 Wall Balls 9/6kg
400m Run
20 Clean an Jerk 60/40kg
800m Run
10 Rope climbs
800m Run
20 Clean and Jerk 60/40kg
400m Run
50 Wall Balls 9/6kg

Barbells for Boobs

 

Friday 25th September

Workout of the Day
A: Deadlift (Build to a heavy double for the day)
B: Alternating EMOM for as long as possible
Even minute: 3 Deadlifts @ 80% of today’s lift.
Odd minute: 3, 6, 9…burpees

 

Saturday 26th September

“Barbells for Boobs” – Gold coin donation

Workout of the Day
Helen Meets Grace
3 Rounds for time
Run 400m
21 Kettlebell Swings 24/16kg
12 Pull ups
then…
30 Clean and jerks 60/42.5kg

The Check-In Results Explained: Part 2 – Neuromuscular Efficiency

The Check-In day 2, day 4 and day 6 looked your NME (Neuromuscular efficiency) which refers to an athlete’s capacity to recruit motor units. High NME people will be able to perform approximately three reps at 85% of their 1-rep max, whereas low NME people will be able to perform approximately eight reps.

There is neither a good or bad score, just different, and it all depends on your muscle fibre make-up which is largely genetic. High NME people are capable of recruiting more motor units to achieve a one rep max, therefore they fatigue more quickly with high percentages. This is a generalisation, but, high NME people tend to be more explosive and “faster than they are strong,” whereas low NME people tend to be more enduring and “stronger than they are fast.”

We had a range of results on the back squat, deadlift and strict press with reps ranging from 1 to 20. Anything over 10 reps is a very high number which indicates that the 1 rep max was probably not a true 1 rep max (and thus 85% was very light). This tends to be the case with people very new to training who cannot yet fully express the 1RM strength due to very low neuromuscular efficiency.

Back squat
Biggest lift: 150kg, by John K
Average reps at 85%: 6 reps

Deadlift
Biggest lift: 195kg, by AJ Boog
Average reps at 85%: 5 reps

Shoulder Press
Biggest lift: 52.5kg, by Adam Bunce
Average reps at 85%: 5 reps

 

WHAT THIS MEANS FOR YOUR TRAINING?
The answer, it depends, great! You have two options.

Option #1 – Play to your strengths: If you are a high NME individual then you will tend see better results from a program with a lot of intensity and lower volume. Think low rep ranges (1-3 reps) at higher % of 1RM (over 85%) with fewer sets.

If you are a low NME individual, you will probably see better results from a program with more volume and less intensity. Think higher rep ranges (3+ reps) at lower % of 1RM (approx 80% or less) with more sets.

So when we program our strength work and we give you a range of sets/reps, you can start to tailor your strength work to focus more on your strengths.

Option #2 – Attack your weakness or train for your sport The above being said, depending on a athlete’s sport, there may be a reason to train to possess the qualities opposite of the athlete’s nature. An olympic weightlifter will want to be as explosive and as high NME as possible, so they will need to train like a high NME athlete. On the other hand a endurance runner needs to have strong but enduring musculature than can withstand lots of volume and as such will need to train like a low NME athlete.

However you decide to attack your strength work, the changes are you will progress in your training! The bit BUT is that every athlete should always be aware of whether they respond better to intensity or volume when tinkering with their program. Remember that a large part of your NME is genetic which means there is not a great deal you can do. For example no matter how much the average person trains they will never be as high NME and as fast and explosive as Usain Bolt.

SO WHAT DO I NEED TO IMPROVE AND HOW DO I DO IT?

High NME individuals (under 3 reps at 85%)
What: High NME means you tend to have big re-maxes and you do well in low rep/heavy workouts. However you struggle in higher rep workouts at sub-maximal loads (a particular problem for those who wish to compete in CrossFit). You can improve the endurance of fast twitch fibres as well as their oxygen utilisation.
How: You will get good results from the Explosive Repeat Method which develops the ability of your fast twitch fibres to recover between explosive bursts, we will see this later in the aerobic cycle.

Low NME individuals (over 8 reps at 85%)
What: Low NME means you can lift sub-maximal loads for multiple reps and probably do well in lighter, higher rep workouts. However you may have lower absolute strength and suffer in heavy workouts.
How: Any of our strength days! We usually have 3 days a week, a squat day, a hinge day and a press day. Get in and lift some steel!

Thursday 24th September

Workout of the Day
B: Alternating EMOM x 6
Minute 1: 40 seconds: Mountain climbers
Minute 2: 40 seconds: Crab walk + Bear crawl
Minute 3: 40 seconds: Cossack walk
C: Alternating EMOM x 9

Minute 1: 5 Muscle-up transition

Minute 2: 5 Dip balance

Minute 3: 5 Chest to bar pull-up

D: Alternating EMOM x 30

Min 1: 17/15 Calorie row

Min 2: 5 Muscle-ups

Min 3: 200m Run

Minute 4: 3 Rope climbs

Minute 5: 15 Wall balls 9/6kg

Apple Pie Breakfast Scramble

Wednesday 23rd September

APPLE PIE BREAKFAST SCRAMBLE
3 eggs
1 apple, cored and diced
1/4 c. raisins
2 Tbsp. fat of choice (coconut oil, butter)
cinnamon
1/2 banana, sliced (optional)

Heat up your Fat of choice in a small saute pan, then add apples, raisins, and bananas. Sprinkle liberally with cinnamon and saute until fruit is soft. Whisk your eggs in a separate bowl, then pour over the fruit in the pan. Let it sit for a minute or two, then stir until scrambled eggs are completely cooked. Serve hot (but don’t burn your mouth devouring this “apple pie” – because you’ll want to shovel it into your pie-hole as fast as you can, I promise)

Workout of the Day
A: Shoulder Press

B: Push-ups
– 3-5 x 10, rest exactly 1 minute between sets

C: 12 minutes, aim for 2-4 rounds
15 Ring Rows
12 Shoulder Press
9 Good Mornings
50m Heavy Farmers Carry

The Check-In Results Explained: Part 1 – The Coopers Test

The Coopers Test was performed on Day 1 of our latest 2 week testing block. The results from this test, along with some heart rate data, can give us a interesting look at your energy generating capacity.

Let’s dive straight in!…

RESTING HEART RATE
A lower resting rate (if you train regularly and are otherwise healthy) indicates that your heart is well conditioned and efficient, with an excellent stroke volume (this is the volume of blood pumped with each beat). A useful analogy I read recently “…is to imagine using a bucket to bail out a leaky boat. The bigger the bucket, the fewer times you must fill and tip out the bucket in order to keep the leak from sinking the boat. Your low resting heart rate indicates that you have a big bucket.”

While the normal resting heart rate for adults ranges from 60 to 100 beats per minute, conditioned athletes and other highly fit individuals might have normal resting heart rates of 40 to 60 beats per minute. This indicates a high level of cardiovascular fitness.

THE COOPERS TEST
This was a 12 minute max distance row and it is a test of general endurance. The markers we can look at are the total distance covered, average heart rate and max heart rate.

From our gym population we quickly pick out the following data points
Furthest distance run: 3000m, this equates to a speed of 15km/hr
Average distance run: 2186m, this equates to a speed of 10.93km/hr

To see how this compares take a look at this table*

 

Total distance covered: This is quite an obvious one, but the more distance covered in the 12 minutes, the better. As you training progresses you want this total distance to increase, simple.

However, when we tie this in with heart rate data we can paint a much clearer picture of your fitness.

HEART RATES AND WHAT THEY MEAN
Max Heart Rate: With regards to maximum heart rate during high intensity exercise, the higher the better (if you train regularly and are otherwise healthy). Combined with a high stroke volume (low resting heart rate), a high max heart rate means that you have a large cardiac output (flow of blood in litres per minute = heart rate x stroke volume). Cardiac output is argued to be the main limiting factor to your maximal oxygen uptake, and the more oxygen you can process, the more efficiently you use energy.

A good level for a max heart rate is anything over 185 beats per minute for well conditioned individuals.

Average Heart Rate as a % of Max Heart Rate: The ideal range we are looking for here is that your average heart rate during the Coopers Test was 80-85% of your max heart rate. this is the sweet spot (see below).

Your average heart rate during the Coopers test is considered your anaerobic threshold, this is the exercise intensity at which lactate (more specifically, lactic acid) starts to accumulate in the blood stream and you shift to using anaerobic energy systems.

Average HR above 85%: These individuals have a well developed aerobic system. In workouts they can keep moving at a reasonable pace and their aerobic system can manage the workload of producing energy and buffering metabolic by-products. They never seem to gas out and they tend to perform better in longer workouts with lighter loads.

However, these individuals have very little anaerobic capacity. This means when they are required to push hard (shorter, intense workouts) they struggle to match those around them and they will often ‘gas out’ very quickly. They find it difficult to turn on the intensity and cannot maintain the higher pace for long.

Average HR below 85%: These individuals have poor aerobic capacity. Once they start moving it doesn’t take much for them to get breathless and need to take rest. Longer workouts are their enemy and they struggle to maintain a consistent pace.

However, shorter, intense workouts are in their wheelhouse. They have a good capacity for anaerobic energy production, and they can push hard when needed and can stay there longer than others.

The Sweet Spot 80-85%: Individuals that fall in this range you are hitting the sweet spot. This mean they have good aerobic capacity and can produce energy aerobically at relatively high intensities, but they also have a good level of anaerobic capacity so they can kick it up a gear or two when required.

Be mindful; This sweet spot may not be so sweet if you have a low max heart rate as you will to have a low average heart, refer back to ‘Max Heart Rate’ section above. You need to be hitting this sweet spot and have a max heart rate above 185 bpm and also have a resting heart rate of under 60bpm. Once you are at that stage you are getting pretty damn fit!

 

“SO WHAT DO I NEED TO IMPROVE AND HOW DO I DO IT?”
When we re-test this in the future there are certain things we would like to see:
– Decreased resting heart rate
– Increased max heart rate
– Average heart rate at 80-85% of your max heart rate
– An increased power output (total distance covered) at that target heart rate

Funnily enough, all the above can be improved during the Aerobic Cycle we are about to start.. Whilst everyone can benefit from any of the methods we use, depending on your results you may want to prioritse certain areas and for that you need to know exactly which days you should strive to get to the gym, well here you go.

High resting heart rate (over 60 bpm)
What: You need to improve how efficiently your heart can deliver oxygen and also improve the peripheral vascular network.
How: Cardiac Output Method & Tempo Method

Low max heart rate (under 185 bpm)
What: You need to improve oxygen supply at higher intensities but also increase the aerobic systems max rate of ATP production
How: Threshold method & Cardiac Power Intervals

Average heart rate under 80% of max heart rate
What: You are anaerobically dominant and have poor aerobic capacity. You need to improve how efficiently your heart can deliver oxygen and also improve the peripheral vascular network but also improve oxygen supply at higher intensities.
How: Cardiac Output Method & Tempo Method & Cardiac Power Intervals

Average heart rate over 85% of max heart rate
What: You are aerobically dominant and have poor anaerobic capacity.
You need to improve your maximum rate of rate of oxygen utilisation at higher intensities, but also develop your lactic capacity/power. The lactic work will be focused on more in a different cycle, but you will need to focus on the higher intensity workouts
How: Cardiac Power Intervals & Threshold Method

With all that being said, everyone will benefit from any of the methods we use during this cycle. We can always get stronger, faster and fitter right?! So do not fall into the trap of skipping sessions because you think you do not need to work on those areas!

Tuesday 22nd September

Workout of the Day
A: 6 Minute AMRAP
3-6-9-12… of:
Power cleans 60/40kg
SDHP 30/20kg

B: 6 Minute AMRAP
3-6-9-12… of:
Shoulder to Overhead 60/40kg
Burpees over the bar

Tempo Squats

Monday 21st September


Workout of the Day

A: Back Squat (Build to a heavy set of 5 reps)
– 20 minutes to complete
– Aim for 3-5 sets at 75%+ 1RM

B: Back Squat (3-5 x 10 @ 40% of 1RM)
– Rest exactly 1 minute between sets
– Tempo is 2020 (2 seconds down, 0 pause, 2 seconds up, 0 pause)

C: 21-18-15-9 reps:
Kettlebell swings 28/20kg
Toes to bar
(Time cap: 8 minutes)

DT & WLC

Friday 18th September

Workout of the Day
5 Rounds for time:
12 Deadlifts, 70/50kg
9 Hang Power Cleans, 70/50kg
6 Push Jerks, 70/50kg
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009

 

Saturday 19th September

Whole Life Challenge Starts today!
Workout of the Day
Two rounds for time of:
24 Deadlift, 125/90kg
24 Box jumps, 24 inch box
24 Wallballs
24 Floor press, 80/55kg
24 Box jumps, 24 inch box
24 Wallballs
24 Cleans, 60/40kg