ROD

Are you doing enough mobility? Just sayin’ A): Barbell Bent Over Row 5 x 8 NOTES: We have changed the sets and rep sequences to up the ante and help build that strong upper back. The extra volume may cause … Continue reading →

More fun fun fun!! A): STRICT Handstand Push Ups. 12 mins to get as many reps as possible. NOTES: Working to your hardest scale try to get as many full range of motion reps in your body. One caveat though, … Continue reading →

Soooooo, a new year is upon us once again. It’s that time of year where we look back at our successes and our failures; what was good, and what was bad. Don’t feel bad or feel distain for those failures, … Continue reading →

The R.O.D will recommence in earnest on Monday 6th January!! Soooooo, a new year is upon us once again. It’s that time of year where we look back at our successes and our failures; what was good, and what was … Continue reading →

One week till Christmas!!! Yay!!! But on a semi serious note have you thought about what you want to achieve in 2014?? By all means enjoy the “silly” season and relax, eat, be merry and all that. But also take … Continue reading →

One week till Christmas!!! Yay!!! But on a semi serious note have you thought about what you want to achieve in 2014?? By all means enjoy the “silly” season and relax, eat, be merry and all that. But also take … Continue reading →

What a great weekend for CF CBD. First up, a great turnout for the Xmas WOD on the ROD and also big congrats to our athletes who were involved at the comp in CF Moorabbin. You gave it your all … Continue reading →

Good luck tomorrow to all our guys ‘n gals involved in the Moorabbin Comp. Try your best and your’ll do yourselves proud. We already are! 🙂 A): N/A B): N/A No ROD at all today, either take the day off … Continue reading →

A): Barbell Bent Over Row 3 x 10. NOTES: try to get heavier than last week but only on the condition that the form is PERFECT. We’re looking for a straight, flat, tight back and for the barbell to make … Continue reading →

Hump Day !! A): Dead Lift 3 x 5 (only add 2.5kg-5kg to last time).   NOTES: As always form is crucial! When you do the DL your form should be impeccable and should look the same whether you’re lifting … Continue reading →

To all our guys ‘n gals involved at the Moorabin comp on Saturday. Start to prepare now, get the body and mind right. Start planning your meals for the day (remember to stick to foods that you’re lard used to … Continue reading →

Summers here……… Oh hang on a minute !!!!!! A): Strict Press 3 x 5 (Only add on 0.5kg-2.5kg t last time). NOTES: As always midline stability is crucial to the press. Brace, brace, brace! Really focus on squeezing everything from your toes … Continue reading →

Friday baby !!!!!! A): Tabata Push Up vs Sit Ups  NOTES: Lovely little piece this. You are all familiar with the versus tabata protocol. You will alternate between push ups and sit ups for a total of 12 intervals. That is 6 … Continue reading →

Hey guys. Awesome weather today eh? A): Trunk Time!  4 minutes of  the “Dead Bug” (2 rounds of 2 mins! Rest 4 mins between sets). NOTES: We had this in the main programming last week, and for most people it was their first exposure … Continue reading →

Hey guys. Hope you’ve been enjoying the ROD stuff. Hit me up with any feedback you have. In the meantime keep on turning up and smashing it each day! It’s been awesome to watch. Best. Community. Ever! A): Barbell Bent … Continue reading →

Summertime !!!!! A): Strict Pull Ups, 3 x 10. (17 mins max time on this). NOTES: Hey there! Summer has arrived!!! Yah!! Anyways back to fitness business. The objective here is to not lose any of the strength that we … Continue reading →

If you haven’t already check out the website from your phone. We had it upgraded to be mobile applicable. If you have your iPhone handy go check out the site. It looks awesome!!   Anyways back to business.   A): Tabata … Continue reading →

If you haven’t already check out the website from your phone. We had it upgraded to be mobile applicable. If you have your iPhone handy go check out the site. It looks awesome!!   Anyways back to business.   A): 12 … Continue reading →

If you haven’t already check out the website from your phone. We had it upgraded to be mobile applicable. If you have your iPhone handy go check out the site. It looks awesome!!   Anyways back to business.   A): Front … Continue reading →

Apologies on the delay if these posts. Our website was down for a few hours yesterday whilst we had it upgraded to be mobile applicable. If you have your iPhone handy go check out the site. It looks awesome!! Anyways … Continue reading →

Apologies on the delay if these posts. Our website was down for a few hours yesterday whilst we had it upgraded to be mobile applicable. If you have your iPhone handy go check out the site. It looks awesome!! Anyways … Continue reading →

Barbell accessory time!! A): Barbell Bent Over Row 3 x 10 (heavier than last week if possible) NOTES: As always the emphasis here is on your back and how tight and flat you can keep it. Maintain the straightest of … Continue reading →

Upside Down Time!! A): Handstand/inversion practice for 10mins. Then max Handstand Push Ups in 3mins NOTES: Work on your hardest scale for 10mins. This maybe a handstand against the wall, free standing handstands or head stands. Try out some hard scales, after all … Continue reading →

Mixing it up!! A): 9 min EMOM of: 3 Ring Dips & 5 Ring Rows. NOTES: get the most out of this EMOM. It may sound and look easy but give it the respect it deserves. This is here to … Continue reading →

Take note of how your body is feeling. If you are following the extra training we want you monitor how it all going. Not just when you’re in open gym but take note of your WOD performances, are they suffering? … Continue reading →

Friday Chill Out Day! A): 12 Min EMOM of: Odd – Ring Dips (6 M, 4 F) Even – Toes 2 Bar, 3-4 reps, Strict! (No kip allowed!) NOTES: This is not meant to be a strenuous task, it’s Friday and it’s … Continue reading →

Pace, Power, Pace! A): 15 Mins to establish a 2RM Power Snatch NOTES: HIP EXTENSION! That is all. Ha Ha no I jest. What I mean by hip extension is you really need to learn to open the hips to … Continue reading →

Practice, practice, practice! A): 13 mins to practice life upside down! NOTES: During your adventures in being inverted we want you to have accumulated 3-4 mins of that 12 actually in the handstand hold position. If you’re getting quite good … Continue reading →

Bent Over Rows / Row-DU!! A): Barbell Bent Over Row 3 x 10. NOTES: try to get heavier than last week but only on the condition that the form is PERFECT. We’re looking for a straight, flat, tight back and … Continue reading →

Strict time!!! – Strict Press and Strict Pull Ups !! A): Strict Press 3 x 5, followed by one set of max reps push press at the same weight. NOTES: Only add on 0.5 kg – 2.5kg from last week. … Continue reading →

Floor Press!! and  Power Cleans!   A): Floor Press 3 x 8 NOTES: This may be the first time you are about to do a floor press. Don’t fret its quite a simple one to get right. Unfortunately it’ also very easy … Continue reading →

Strict Pull Ups and Tabata Row!! A): Strict Pull Ups 3 x 8 NOTES: it’s critically important to keep on top of your strict pull ups. Making these stronger will only serve to enhance your kipping as well as building … Continue reading →

Deadlifts and Bent Over Rows! A): Dead Lift 3 x 5 (only add 2.5kg-5kg to last time). NOTES: As always form is crucial! When you do the DL your form should be impeccable and should look the same whether you’re … Continue reading →

Welcome to the ROD Athlete Program week 2! Please make sure to read the “Training Guidelines” page and the “How It All Works” page to familiarise yourself with everything. Please post your results, good or bad to us via the … Continue reading →

Welcome to the ROD Athlete Program!! Please please make sure to read the “Training Guidelines” page and the “How It All Works” page to familiarise yourself with everything. Do this now!! 🙂 Please post your results, good or bad to … Continue reading →

Welcome to the ROD Athlete Program!! Please please make sure to read the “Training Guidelines” page and the “How It All Works” page to familiarise yourself with everything. Do this now!! 🙂 Please post your results, good or bad to … Continue reading →

Welcome to the ROD Athlete Program!! Please please make sure to read the “Training Guidelines” page and the “How It All Works” page to familiarise yourself with everything. Do this now!! 🙂 Please post your results, good or bad to … Continue reading →

Welcome to the ROD Athlete Program!! Please please make sure to read the “Training Guidelines” page and the “How It All Works” page to familiarise yourself with everything. Do this now!! 🙂 Please post your results, good or bad to … Continue reading →

Welcome to the ROD Athlete Program week 2! Please make sure to read the “Training Guidelines” page and the “How It All Works” page to familiarise yourself with everything. Please post your results, good or bad to us via the … Continue reading →

Welcome to the ROD Athlete Program week 2! Please make sure to read the “Training Guidelines” page and the “How It All Works” page to familiarise yourself with everything. Please post your results, good or bad to us via the … Continue reading →

Welcome to the ROD Athlete Program week 2! Please make sure to read the “Training Guidelines” page and the “How It All Works” page to familiarise yourself with everything. Please post your results, good or bad to us via the … Continue reading →

Welcome to the ROD Athlete Program week 2! Please make sure to read the “Training Guidelines” page and the “How It All Works” page to familiarise yourself with everything. Please post your results, good or bad to us via the … Continue reading →

Welcome to the ROD Athlete Program week 2! Please make sure to read the “Training Guidelines” page and the “How It All Works” page to familiarise yourself with everything. Please post your results, good or bad to us via the … Continue reading →

Welcome to the ROD Athlete Program! Please read the “Training Guidelines” page and the “How It All Works” page to familiarise yourself with everything. Please post your results, good or bad to us via the comments or my email. : … Continue reading →

Welcome to the ROD Athlete Program! Please read the “Training Guidelines” page and the “How It All Works” page to familiarise yourself with everything. Please post your results, good or bad to us via the comments or my email. : … Continue reading →

Welcome to the ROD Athlete Program! Please read the “Training Guidelines” page and the “How It All Works” page to familiarise yourself with everything. Please post your results, good or bad to us via the comments or my email.   … Continue reading →

Welcome to the ROD Athlete Program! Please read the “Training Guidelines” page and the “How It All Works” page to familiarise yourself with everything. Please post your results, good or bad to us via the comments or my email.   … Continue reading →

Today marks the first post on the ROD Athlete Program! Please read the “Training Guidelines” page and the “How It All Works” page to familiarise yourself with everything. Please post your results, good or bad to us via the comments … Continue reading →

Coming soon!