With the holiday season done and the new year now well and truly underway, it's time pull the proverbial finger out and get it done. That is, address those resolutions made, training goals and goats that you've been aiming to cross off the list, body composition changes you've been dreaming of and even just the commitment to sticking to something for a period of time you keep telling yourself you'll soon start.

On Monday the 1st of February we're going to revamp the old in-house paleo challenges of old with SHREDRUARY!

A lot of you have previously taken part in similar challenges have gotten wicked results and for the most part still use the guidelines picked up along the way. For a heap of our new members this will be a whole new process but a rewarding one long term for sustainable eating habits and self accountability.

This time round this will be a much less formal process, there is no cost, no points, just a commitment from you and the support from those partaking in the challenge. It's cliche but the motto, You only get out what you put in is exactly what it's about this time round. 

<<<What's involved>>>
* This page will be your daily posting page for all things shred. 
* Download the guidelines (ATTACHED BELOW) and go from there. Depending on your goals there are different paths for each of you in regards to nutrition. But for the most part the idea is to shred all the crap! This means eliminating
- Alcohol
- Grain
- All sugars. 
- You want to reduce dairy and eat as close to natural unprocessed foods as possible. Want to lose weight or just decrease body fat and lean out; You should be pretty much be chanting out the Crossfit mantra for the next month; Meat, Vegetables, Nuts & Seeds, Some Fruit, Little Starch and No Sugar. The closer you can stick to this the faster you will reach your body composition and performance goals.
Those looking to increase muscle mass/put on weight and maintain; As per but can increase gluten free starchy carb intake as per guidelines (wait a week or so and introduce to see what works best) Add in quinoa, a bit of rice, and organic raw dairy if they don’t upset your stomach. Remember that junk in = junk out. You can gain weight by eating junk but your performance and body composition will suffer!

* If you're committing to this we want to see you regularly posting and being actively involved ! Write down your goals for the 4 weeks. - it could be as simple as "get shredded as", get a muscleup or attend 4+ WODS 

* Post- This only works if you have an honest idea of what you're actually consuming on a daily basis, weekends included! This means post or at least jot down your meals, snacks, drinks, several coffees every day. Use this as a training diary as well. Write down if you attended the WOD or if you slept in etc..

*Hit the box! It's pretty straight forward get in go hard repeat 5 x a week! Really 5 sessions still only equates to 5 hours in a given week. In most cases there’s always room for more however this does not necessarily need to be a WOD. Reminder were opening up 2 extra 6:30pm sessions on Tuesday and Thursday. Maximise recovery; get in some active recovery, foam roll, stretch at home, head to a park a practice some skils or just head down the beach and have a splash. All have a benefit to aiding in your progress. Those that are seeking a more competitive approach to Crossfit, you have the 'extra' work set out in Wodify. There's a bunch of skill sets and drills included to up your game and take it to the next level. 

​We all have certain “goats” on our back within the CrossFit world that we need to devote more time to and chip away at until we have it in our arsenal. This may be a focus for the challenge.
We've had the best results in the past when we've had a larger participation from group members. Everyone can feed off each other and share ideas to spice up meals etc and really just keep each other accountable to making sure we all see out the challenge and the goals initially made!
Use today to get yourself ready, get your shopping done and clean out all the crap so you're good to get your shred on come TOMORROW!
https://www.facebook.com/groups/1534813170150998/

WOD

Strength:
Hang power clean
5 @ 50,65,80, 3 @ 85, 2 @ 90, 1 @ 95%

... Deadlift
3 EMOM x 10 @ 65-70%

Conditioning:
150 double unders
75 V-ups
50 alternating DB snatch @ 27.5/17.5

++Mobility WOD++

Kicking off next Thursday we will be adding in a weekly Mobility WOD to our timetable.

This session is your chance to become supple and improve all those niggly areas of reduced flexibility, tightness, soreness and general stickiness! The MWOD will combine stretching with active movements, band work, rolling, trigger point release and isolated muscle stretching /strengthening.

Ultimately this is designed to help you relieve pain or niggles that may stem from day to day, week to week training. Our main aim with this class is to improve recovery, joint health, and range of motion. Optimal mobility is the foundation to better movement patterns and when you move better, your body rewards you with a stronger, faster and fitter you so you can perform at your peak!

The MWOD will be held Thursday nights at 6:30pm and is inclusive to all members.

Legends! 
Great efforts over the last week hitting some massive 1rms! We'll be using all of these numbers in the coming weeks for all of our strength work so keep making use of Wodify and log everything you're doing.

As of Monday you're going to have access in your app to an additional workout stream in the program selection listed as "EXTRA".

This program stream is geared toward those who are looking to pursue more of a competitive approach to CrossFit or just further develop specific skills and strength.
The extra work will predominately be focused around the Olympic lifts and accessory drills as well additional set gymnastic work. 

The extra work should be completed in your own time either before of after a WOD or in Open Gym depending on what it is

The days that this will appear will vary week to week but generally there'll be 3 days of extra work to follow.
To log your results you'll still have to sign in as you would for the Crossfit or SWOD etc. 

Get after it crew! Big week ahead with our monthly Benchmark retest tomorrow and a new one on to hit up on Wednesday!

Not long now until our 24 hour Rowathon fundraiser for Starlight kicks off!.
Teams will grind out as many km's as possible changing their rower over as they like but must be constantly working thru from 5pm FRIDAY to 5pm SATURDAY.

This champion effort that we'll be putting in is fitting for the champion efforts the guys at Starlight do on a daily basis to brighten up the lives of sick children and their families. Help us raise some bucks for some real little legends out there!

This epic occasion also marks Crossfit Brawns second birthday at the box! yewww!!
To keep us going, Ty will be setting up the "Short Black Caravan" and be sorting our caffeine needs. https://m.facebook.com/shortblackcaravan

Breaky supply's will be on hand from Jess and crew at Gourmet Breakfast Cafe at around 9:30...* Brawners get amongst these guys for your quality Paleo fix just around the corner from the box! ‪#‎eggcellentfeed‬
https://m.facebook.com/profile.php…

Come down throughout, get amongst the madness and support those who are going to pain cave themselves to support a great cause.

To donate head to -
http://www.gofundraise.com.au/pages/search?query=Rowathon

**Wodify**

CrossFit Brawns whiteboards are moving into the 21stCentury: Introducing Wodify. 

Over the next few days we'll be integrating our new LCD Screens as our method of displaying the WOD on the whiteboards, logging your scores and point of reference for all of your activity at Brawn.

For those not familiar with Wodify, the program is an all-in-one software for CrossFit affiliates to keep track of everything: From athlete accounts, to class attendance, class schedules, waivers, workout programming, results boards, nutrition, mobile notifications and even social media.

Once you've set up your personal Wodify account and profile, you can keep track of all of your training history, from training PR's to being able to search for specific exercises that you've done previous and what weights, reps and scaling options you may have used, and of course to simply logging your scores for the workout that day.

Through the App which we want you to download, you'll also be able to keep track of your nutrition, use the video library for movement and exercise reference, look up a specific benchmark or Hero workout. You'll also be able to get to know/stalk your fellow Brawners a little better with unique member profiles.

The biggest thing we want you to acquire from this is the accountability to YOURSELF. Every Brawner including casual visitors will need to sign in either at the box or on your phone to every session. This will better help us with managing your membership and give you an honest track track of your attendance.

Exciting times ahead crew! WOD on.

WOD

Skill:
10 minute - 30 seconds on/30 off
Max distance HS walk

Conditioning:
15 OHS @ 60/40kg
25 t2b
50 box jump overs @ 60/50cm
25 t2b
15 OHS


#wodfornepal

Tomorrow we will be one of many boxes taking part in the WOD for
NEPAL fundraiser. Crossfit Gyms around Australia will do the same specified workout being either the 'summit' or 'base camp'.

There will be an optional donation to raise funds for displaced communities in Nepal. Any donation is much appreciated and will go directly to assisting all those that have been affected.

Getting ready for our 24 hour Rowathon with a cheeky 1 hour row for distance today... On Friday the 15th of May we'll be holding a 24 hour charity rowathon with all proceeds going toward the Starlight childrens foundation.

Teams will grind out as many km's as possible changing their rower over as they like but must be constantly working thru from 5pm Friday to 5pm Saturday.

This champion effort that we'll be putting in is fitting for the champion efforts the guys at Starlight do on a daily basis to brighten up the lives of sick children and their families. Help us raise some bucks for some real little legends out there! **This epic occasion also marks Crossfit Brawns second birthday at the box!

Get involved by putting your team together, join an existing or just come down and get amongst the madness**

Join/create a team -

http://www.gofundraise.com.au/pages/search?query=Rowathon

Donate -

http://personalchallenge.gofundraise.com.au/page/ChristalJ

#starlight #fundraiser #crossfitbrawn #24hr #rowathon #rowyaboat #1down23togo #teammateswhereyaat #bigchallengeforabigcause #headdowntunesupandgrindaway #anyoneseenasetofasscheeks #letsdothis