When is a muscle REALLY weak? #Physiorant

Worth a read today


When is a muscle REALLY weak? #Physiorant.


Power total and GPP today

Tuesday 19th March 2013

Power Snatch – 100kg

Power Clean & Power Jerk – 130kg

A1. HSPU – 10,8,6,4,2

A2. Strict Pull Ups –

B1. 6″ Deficit RDLs – 4×6

B2. DB Bicep Curls – 4×6

B3. Band Tricep Extensions – 4×6

A bit of volume never hurt anyone, right?

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Just lift heavy

It would seem that, sometimes, to get better at lifting heavy you just need to lift heavy!

TUESDAY – 102.5/135
WEDNESDAY – 102.5/135
THURSDAY – 107.5/137.5

I’ve got a few days off now. Rest, regeneration and focus for one more big week of training!

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Monday – The Return of INTENSITY

I didn’t post about my MAX OUT day on Friday. I totalled 105/140 and a 165 FS. Fairly happy!

Today was great. Building to 90-95% of max! My body felt great all day!

Monday 4th February 2013

Snatch to 90-95% x 1 – 102.5

C&J to 90-95% x 1 – 135

Front Squat to 90% x 1 – 157.5

I’m hoping that the volume of the last month will start to pay off over the next 2-3 weeks!


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2012 in review – Thanks for the support!


Here’s an excerpt:

4,329 films were submitted to the 2012 Cannes Film Festival. This blog had 13,000 views in 2012. If each view were a film, this blog would power 3 Film Festivals

Click here to see the complete report.


Thursday 13th December

Snatch – heavy single; 105kg – 75% of that x 1 x 5; 1 min rest on drop sets
– Clean & jerk – heavy single; 140kg – 75% of that x 1 x 5; 1 min rest on drop sets
– Pause back squat – work up to heavy triple; 3 sec pause in bottom; NO bouncing – 160kg
– Good morning (straight knee) – 3 x 8; 3020 tempo; 20% of BS





Online Coaching Spaces

There are a few athletes are coming to the end of their Athletic Evolution programming this month. This means that there will be a few spaces for online/distance coaching, 5 to be exact. If you are interested, just fill in the form and I’ll send you the relevant information.





CrossFit does it again!


Yesterday, we took the Hartpury College Junior (u18s) Rugby Academy to Reebok CrossFit Glevum for some preseason fun training.

When the 45 players arrived they were all a little worried. Some of them had heard of, or seen a CrossFit WOD before and the rumours of what the morning would entail spread like wild fire! Due to the fact that the majority of these guys had only been with us for a week and hadn’t received much coaching we were limited with what movements we could give them. We split them into 5 heats of 9 athletes and they did the following:


On a 10 minute timer:

Run 800m

Then in the remaining time


10 box jumps, 20″

10 hand release push ups

10 OH walking lunges, 15kg


The boys all worked hard. They judged each other and they were freely ‘NO REPPING’ anything sub standard! Jon Hares would have shed a tear!

After the final heat; I got asked ‘Is this place open all the time?’ and  ‘How much is it to join?’ They had been bitten by the bug!

I then informed them that the top 20 performers from the WOD would battle it out in an other…there were no complaints!

The final WOD was:

On a continuous 6 minute clock:

 3 minute row for max calories

 2 minutes of wall balls for max reps

 1 minute of burpees for max reps



Again, the 20 boys busted a gut and performed really well. One smashed out a MASSIVE 82 calories on the rower! I could hear plenty of ‘NO REP’ during the wallballs as they tired.

All in all, the morning was a huge success! The boys got to bond and I got the conditioning that I wanted from them. Plus they are all now talking about how we are going to incorporate CF into our program at the college during the season!


Thanks to Dan for opening his door to us. If you are ever in Gloucestershire, I highly recommend dropping in to CrossFit Glevum. It’s BOSS!




Gentlemen, start your engines!

I’ve been waiting for this day for 2 months. Our Senior Rugby Academy return to college today to start the pre-season camp.

They have been lifting & running since the start of June, now I finally get my hands on them! It’s a testing week this week – seeing exactly who has been following the program whilst they’ve been away. The REAL fun starts next week! I’ll post more then…I don’t want to give too much away!

Over the next 3-4 weeks we have another 4 different squads coming back. By August 20th we have 185 athletes back…it’s gonna by busy but great fun…as long as the weather holds!


Time to clean things up!

I’ve had a couple of weeks off work with no gym access, plus I’ve had 4 family birthdays in just under two weeks – including my own! Needless to say my diet became quite ‘junkified’ during this time. I’m back to the usual schedule tomorrow – a heavy barbell, clean food, by which I mean meat, fish, veggies, berries, nuts and some dairy; and earlier to bed.

I’m going to keep a food diary, for at least the first 2 weeks, to see what kind of patterns emerge regarding food sources and quantities. I know I eat a lot but I want to be able to reflect on ‘how much of what’ am I eating!

Anybody else keep a food diary?