Archive for March, 2008

Frankly I’m tired of hearing people say “but isn’t gymnastics a girl’s sport?”.

These are the same people who also say “but gymnastics is dangerous” when you try and get them to give even the most basic gymnastics drills a try.

So, either these people feel that it’s alright to let little girls do dangerous sports…  or they really don’t have a clue about gymnastics and what’s involved in the training.


Take a look at the photo above – it’s of Jordan Jovtchev, one of the worlds best gymnasts – what he’s doing is awesome, it takes a degree of strength, balance and coordination that most people will never even come close to developing.

Long story short – gymnasts rock.  They are amongst the strongest, most powerful, athletic individuals on the planet and have amazing physiques to match.

Do yourself a favour and add some gymnastics exercises into your training.  It’s easier than you might think as all of the advanced strength moves have a number of simpler/easier exercises that allow you to build up to them – these are called progressions.  Here are a few examples to look into:

pushups from the knees > pushups > pushups with elevated feet > handstand pushups

bar hangs > jumping pullups/pullup negatives > bar pullups to chin level >
bar pullups to chest level + dips > ring pullups + ring dips > muscle ups

frog stand > tuck planche > extended tuck planche > straddle planche > planche pushups > planche 

Before you do anything else though, learn to do a handstand.  Start against a wall and try and hold it for 60secs.  Then start trying to do freestanding handstands – start off close enough to a wall so that when you lose balance you can ‘catch’ yourself.  Do them for time – about 60secs – but only count the time you are actually balanced, not the time spend on the floor or kicking back up.

The handstand will open up a whole world of skills to you and show you just how tough, but incredibly rewarding gymnastics can be.

Try it – I think you’ll like the results.

Also, be sure to check out Coach Sommer’s new website “Gymnastic Bodies“.  There is a wealth of info on there already and the site is still in development. Bookmark it now!


Just a quick post to mention that we are now listed in the Top 10 times for the 30 Muscle Up workout at

Currently we’re at number 8 in the standings.

Our goal is to get under 4 minutes this year. As things stand that would be a Top 2 standing.

The other purpose of this post was just to highlight the LogsItAll website, which is doing an outstanding job of letting people know where they rank for a massive number of workouts (not purely CrossFit either).

Get an account with them for free and start posting…

I don’t do dairy.

This presents a problem as I love yogurt.  I did like milk as well, but the health implications and fact that adults just should not be drinking milk puts me off the stuff.

So anyway, I like to play around with ingredients in the kitchen and the other day I mixed (blended) a can of coconut milk (full fat) with a can of peaches and half a can of pineapple, both with juice.

This gave me about a liter and a half of basically a smoothie which I put in the fridge.

The next day I fancied some and was a little surprised to find that the mixture had thickened up and tasted like a fruit yogurt.

Great stuff!!

This is a pretty good addition if you’re doing Athlete’s Zone and is a tasty way to get additional fat blocks in without many extra carbs.

In no particular order…

  1. The body is designed to work as a single unit. If your program consists of barbell curls, side raises, crunches and a few reps on a leg-press machine, then you are not giving the body what it needs to provoke progress. We center our program around whole body exercises and movements that use multiple muscle groups simultaneously.
  2. We have standards. How can you expect to win the game of life if you don’t know how to score? For each exercise we do, we know how much a person in your situation should be capable of doing. This means that we can highlight areas for improvement quickly and effectively and set achievement goals that are both realistic and attainable.
  3. We “coach”. Your typical gym is set up so that you can do your workout with minimal supervision and they don’t have to worry about you. This is why you get taught simple isolation movements and are told that weight machines are a good idea (they aren’t). What we do is assume that you have a brain and that you actually want to develop your body. We then teach you movements that require coordination and make you use your whole body, we guide you step-by-step and make sure you have everything set-up as it should be. This takes time, attention and skill on our part – these are the things you pay us for and the results are incomparable to the typical gym model.
  4. We take a holistic approach. If you’re fat, you need to address nutrition. If you’re fat, you need to exercise and change your lifestyle habits. If you want to gain muscle you need to address nutrition, you need to focus on exercise and you need to make lifestyle changes. If you want to get fitter you need to focus on nutrition and exercise and see where your lifestyle may be holding you back. You get the picture – everything is inter-related. This is why we look at everything. It just makes sense.
  5. We focus not on body-image goals, but on athletic achievement. If you come to us we will work you as if you were an athlete. Obviously, we will scale the workouts to your ability level and keep intensity levels within your grasp, but the workout format and exercises will be the same for you as for an Olympic athlete. This is how we get results. When you do this your whole outlook changes as you become fitter. You become more confident AND your body-image improves as your ability to move your body as nature intended increases.
  6. It’s addictive. You will find yourself doing things you never thought possible and that the majority of people will find incredible. For some reason this brings people back for more 🙂
  7. We are striving to build a community out of our clients – a place where people are excited to come and where they can workout with friends and enjoy the progress they are making. We intend to have regular fitness get-togethers (i.e. events, competitions and charity fund-raisers) and also socials. We are also looking into ways we can post results and performances online for those who wish to share and compare their progress.
  8. We can take anyone at any level and make them fitter. Our program is scaleable and as such is suitable for anyone. Even our most challenging exercises have well developed progressions for people to work their way through. Mastery is about time, not about talent.
  9. We guarantee our results. If you aren’t fitter in one month, you’ll get another month free. This means you can have utmost faith in our program and know that your money is being well spent.
  10. We care. We do this because we want to make your life better. It’s not about money and it’s not about what you can do for us. Our sole aim is to get you to achieve your health and fitness goals.

If any of this strikes a chord with you, please feel free to contact me at and it would be an honour to book you in for a free intro session.