Member newsletter · Edition 25
Lift Off Recap,
New Beginnings.
Week of 26 October – 1 November. Big lifts and big nerves conquered at Friday Night Lift Off, a Halloween AMRAP, a partner bench & rope day, and Longevity officially kicks off.
01 · Programming
Platform Proud,
Week Of Firsts.
What a night. Friday Night Lift Off delivered everything we hoped for — heaps of fun, heaps of atmosphere, and heaps of big lifts. Massive credit to everyone who nominated an attempt and walked out onto that platform. Being the centre of attention while you're about to pull a 1RM is not easy, and we watched member after member push straight through those nerves and get it done. That's what this place is about. And if you're already thinking about your number for next time — keep training, because the Lift Off Champ will be crowned and awarded at the Christmas Party.
Onto this week, and it's a spooky one. Monday's a two-part pain cave — Macho Man (cleans, front squats, push jerks) into Death Race on the bike. Tuesday's a steady grind through GHDs, walking lunges and box step-overs. Wednesday it's heavy deadlifts into "Helen." Thursday's six hard row-and-thruster sprints — every 3:00 on the clock. Friday we lean all the way into Halloween with "Nightmare Before Halloween" — a 20-minute AMRAP of burpees over dumbbell, double unders and dumbbell snatches. Saturday's the big one — teams of two taking on a ski/row and 100 bench press with rope climbs mixed through it. And there's no Sunday class this week — grab this week's At-Home WOD below and get it done wherever suits you. On top of all that — a big one for our 45+ crew: Longevity officially begins this Tuesday. More on that below.
Coach's note
Grip is going to take a beating this week between Tuesday's GHDs, Friday's double unders and Saturday's rope climbs. Tape up early, chalk smart, and shake your hands out between every set rather than waiting until they're cooked.
This week
Nightmare Before Halloween
20:00 AMRAP · Friday
STRATEGY · This is a grind, not a sprint — don't come out hot in the first five minutes. Keep every station moving nonstop and use the short transitions to breathe. The dumbbell is heavier than usual, so drive from the hips and legs rather than muscling it up with the arm. Aim for 2:30–3:00 per round.
| RX+ | Intermediate | Beginner |
|---|---|---|
| 10 Lateral Burpee Over DB / 31 Double Unders / 10 Alt. DB Snatch @ 32.5/22.5kg / 31 Double Unders | 10 Lateral Burpee Over DB / 31 Double Unders / 10 Alt. DB Snatch @ 22.5/15kg / 31 Double Unders | 10 Up-Downs / 31 Single Unders / 10 Alt. DB Snatch (light) / 31 Single Unders |
Programming: Mayhem Gym Programming & Coaching Development
02 · Recovery
Recover,
Regrip, Repeat.
Coming off a max-effort night on the platform and heading into a grip-heavy week of double unders and rope climbs, recovery this week is about two things — letting the shoulders and nervous system reset from Lift Off, and looking after your hands before the volume stacks up on Thursday, Friday and Saturday.
Let The Shoulders Reset
If you pulled a heavy single or two on Friday, don't rush back into heavy overhead work this week. A few easy sets of band pull-aparts and some light mobility will do more for you than another max effort right now.
Save Your Hands
Between Tuesday's holds, Friday's double unders and Saturday's rope climbs, your palms are going to cop it. File calluses down before they rip, and tape up early rather than after the first tear shows up.
Hydrate Through The Treats
Halloween week means lollies in the house and later nights. Keep the water bottle topped up and don't let one treat-filled day turn into three — balance, not restriction.
Sleep Like It's Game Day
With a loaded week on the floor, sleep is doing the heavy lifting in the background. Aim for consistent bed and wake times, even on the weekend, to keep recovery on track.
This week's protocol
Before Tuesday, Friday and Saturday's sessions, spend two minutes on wrist circles and a light grip squeeze warm-up, and chalk up before you need it — not after your hands have already started to slip.
03 · Nutrition · Week 3 of 6
Fuel The Shift:
Healthy Fats.
Continuing our series for women navigating perimenopause and menopause — this week it's fat. As oestrogen fluctuates during this stage of life, dietary fat becomes even more important: it's a building block for hormone production, it supports brain function, and it helps you feel satisfied after a meal instead of chasing snacks an hour later. The goal isn't more fat for the sake of it — it's choosing the right sources, consistently.
Why Fat Matters More Now
Hormones are literally built from fat. Going too low can leave you feeling flat, foggy and more affected by the ups and downs of this life stage.
Choose Quality Sources
Olive oil, avocado, nuts, seeds, eggs and fatty fish like salmon give you fat alongside nutrients that actually support you — not just empty calories.
Pair It, Don't Fear It
A source of fat alongside your protein and veg at each meal helps you stay fuller for longer and keeps energy steadier across the day.
Try this week
Add one quality fat source — a handful of nuts, half an avocado, a drizzle of olive oil — to at least two meals a day. Small, consistent additions beat an overhauled diet you can't stick to.
Salmon & Avocado Bowl
Ingredients
- 150g salmon fillet
- ½ avocado, sliced
- ½ cup cooked brown rice or quinoa
- Handful of greens or slaw mix
- 1 tbsp olive oil + lemon juice
- Pinch of sea salt and pepper
Method
- Pan-sear or bake the salmon skin-side down until just cooked through, about 4–5 minutes per side.
- Build your bowl with the rice or quinoa as a base, then layer on the greens.
- Top with the salmon and sliced avocado.
- Finish with olive oil, lemon juice, salt and pepper.
Reference: CrossFit.com, "Coaching Through Menopause: How CrossFit and Eating Unprocessed Food Helped Women Improve Their Quality of Life" — this bowl leans on whole-food fats to support hormone health and keep you fuelled for training.
04 · What's on
On The
Calendar
This week
Longevity — First Class
Movember Starts
Coming up
CHAD 1,000x
Park Run Takeover
Gym Christmas Party
05 · Home WOD
No Sunday Class —
Do This At Home.
No Sunday session running at the gym this week, so here's your prescription — get it done wherever suits you.
Run, Sit-Up & Squat
10 Rounds For Time
SCALE IT · No space to run? Sub 30 seconds of fast feet on the spot. No equipment for load? Bodyweight squats still get the job done — just keep the pace honest.
Post your score in the members group. See you Monday.
