Push Press 3 x 5 – 70-80-85-85-85%

8 Minute AMRAP

8 KB Swings 24/16kg

8 Paralette Facing Burpees


Push Press 3 x 5 – build to a heavy triple, 2.5 to 5kg more than last time.

8 Minute AMRAP

8 KB Russian Swings 24/16kg

8 Burpees

Bring a Friend/Free Intro Workout

The ‘Bring a Friend’ Group Class is designed for someone who is currently excising on a regular basis and interested in learning more about our program.  You can come in with an existing member or book in with us before the day. In this session we start with a warm up and take you through a group class at MaD CrossFit.  We coach you through some of the movements so you get a feel for how we teach, and take you through a partner or team workout.  Afterwards we’ll cool down, talk about what we do in a regular class and what the next step is to join.

Although ‘Bring a Friend’ is not our typical Monday – Friday class, you’ll get a feel for the way things run.

Next date: This Saturday January 10th at 9am.

Free class for all, does not count as one of your weekly visits.


Why percentages? Here is an example, a workout of 5 x 5 back squats with percentages of 65-75-80-80-80% prescribed, and two people of relatively similar 1 Rep max of 100kg training side by side.  If the first person’s 5 sets look like this – 50kg, 60kg, 70kg, 80kg, 90kg, their total training load is (50+60+70+80+90)= 350kg and they are not working their percentages.  The second person gets in a couple of extra warmup sets and their 5 sets look like this – 65kg, 75kg, 80kg, 80kg, 80kg = 380kg, close to 10% more than the first person.

But they didn’t lift as heavy as the first person!!

True.  The first person was able to manage a set with 90kg, but only because the first 4 sets weren’t very taxing.  This is the approach, if the workout asked for you to find your 5RM weight. Testing vs training.

For training purposes, ie, getting stronger, building muscle and stimulating fat loss, you need to do WORK, and a higher overall training load is better than a big final set.

In order to make this work you need to know your 1 Rep Max for the lifts. If you don’t have a 1RM but have a 3RM or 5RM then we can work out what you should be lifting.

If you are new to lifting, it will be hard to establish your 1RM as you will likely improve every time you lift. That is why we ask you to aim for increased weight every time you hit the same lift. Once that progress stalls then it is time to look to the % charts.