Member newsletter · Edition 28
Say Hello To
Barbara.
Week of 16 – 22 November. Heavy back squats, a brutal "Pain Cave" box jump complex, the classic benchmark Barbara, a 24-minute run-and-bike grind, max-effort deadlifts, and Teams of 2 rope climbs on Saturday — plus the Park Run Takeover at Queens Park.
01 · Programming
Benchmarks &
Big Volume.
First up, a massive shoutout for CHAD 1,000x on the weekend. We had a huge class, a lot of first-timers, and a heap of you took on the full 1,000 box step-ups — every single one of you is an absolute legend. Great to see the lads get around the Lads' Lunch afterwards too. Now, onto this week — it's a week built on classics.
Monday we build to a heavy set of back squats, then straight into a grinder of rowing, strict handstand push-ups and dumbbell lunges. Tuesday's "Pain Cave" day — power clean and jerks on the climb, then a long box jump complex running through deadlifts, hang power cleans, shoulder to overhead and power clean and jerk. Wednesday is Barbara — one of the original benchmark "Girls" WODs, five sets of pull-ups, push-ups, sit-ups and air squats with 3:00 rest between. Thursday's a 24-minute AMRAP ladder of running and the bike. Friday we build to a heavy triple of deadlifts, then an all-out sprint through 21-15-9-6-3 lateral burpees over the dumbbell and dumbbell snatch.
No class at the gym on Saturday — instead, we're all getting around the Park Run Takeover down at Queens Park. Be there at 6:45am for a 7:00 start. And there's no Sunday class this week either, so grab this week's at-home WOD below — a sandbag carry and clean grinder.
Coach's note
Barbara is the same reps every set — the challenge is holding your pace from set one to set five. Keep the pull-ups unbroken early, break the push-ups into two or three sets before your arms give out, and don't underestimate the sit-ups and squats — that's where the volume sneaks up on people.
This week
Barbara
5 Sets For Time · 3:00 Rest Between Sets · Wednesday
FORMAT · Same reps every set — the challenge is holding your pace from the first round to the last. Pull-ups should stay unbroken early, push-ups in two or three sets, and watch the sit-ups and squats — that's where the fatigue adds up faster than most expect.
The benchmark
Barbara is one of the original "Girls" WODs, first posted on CrossFit.com back in September 2003. If you've done her before, today's your chance to see how far you've come. First-timers — this is your baseline. Either way, scale the reps so you can move smoothly through all five sets, not just the first.
| RX+ | Intermediate | Beginner |
|---|---|---|
| 20 Pull-Ups · 30 Push-Ups · 40 Sit-Ups · 50 Air Squats | 15 Pull-Ups · 20 Push-Ups · 30 Sit-Ups · 40 Air Squats | 15 Ring Rows · 20 Knee Push-Ups · 25 Sit-Ups · 30 Air Squats |
Programming: Mayhem Gym Programming & Coaching Development
02 · Recovery
Shoulders, Hips,
And Grip.
This week loads the upper body hard — Monday's strict handstand push-ups, Wednesday's 150 reps of pull-ups and push-ups in Barbara, and Saturday's rope climbs all add up fast. Recovery this week is about keeping the shoulders and grip fresh enough to front up for each one.
Care For The Shoulders
After Monday's HSPU and Wednesday's pull-ups and push-ups, spend a few minutes on the pecs, lats and rotator cuff — they're carrying a lot this week.
Protect The Low Back
Back squats Monday, deadlifts Friday, and the carries and cleans in Sunday's home WOD all load the posterior chain. Keep the midline braced through every heavy set.
Pace Barbara, Don't Panic
This one's about managing volume, not sprinting it. Plan your breaks before the clock starts and you'll finish in much better shape.
Hydrate For The Week
Between Tuesday's Pain Cave and Thursday's 24-minute grind, this is a high-volume week. Stay on top of water every day, not just on the big session days.
This week's protocol
Before Wednesday's Barbara, spend a few minutes loosening the shoulders and hips — you're about to rack up 150 reps across four movements.
03 · Nutrition · Week 6 of 6
Fuel The Shift:
The Helpers.
Wrapping up our six-week series for women navigating perimenopause and menopause with "the helpers" — the supplements and extras that can support a solid foundation of real food, protein and training, but never replace it. Things like creatine, magnesium, vitamin D and omega-3s can genuinely help with strength, sleep, mood and bone health through this life stage. They're exactly that though — helpers, not the main game.
Creatine Isn't Just For Bodybuilders
There's good evidence for strength, muscle maintenance and even cognitive benefits for women through perimenopause and menopause.
Check Vitamin D & Magnesium
Both commonly run low, and both matter for bone health, sleep and mood during this life stage — worth asking your GP about a blood test.
Supplements Support, They Don't Replace
None of these do much if the food, protein and training foundation isn't there first. Nail the basics, then layer on the helpers.
Try this week
Before you reach for a new supplement, make sure you're nailing protein, real food and consistent training first — then look at what might genuinely be missing. And that's a wrap on this six-week series — thanks for following along.
Salmon & Quinoa Bowl
Ingredients
- 150g salmon fillet
- 1 cup cooked quinoa
- 1 cup steamed greens (kale or broccoli)
- 1 tbsp olive oil
- Lemon and fresh dill
- 1 tbsp pumpkin seeds
Method
- Bake the salmon with lemon and dill until just cooked through.
- Cook the quinoa according to packet directions.
- Steam the greens until just tender.
- Build the bowl, drizzle with olive oil and finish with pumpkin seeds.
Salmon brings omega-3s and pumpkin seeds bring magnesium — a plate that does some of the "helping" for you.
04 · What's on
On The
Calendar
This week
Barbara
Park Run Takeover
Ladies' Lunch
Coming up
Mo-vement With Mates
Gym Christmas Party
05 · Home WOD
No Sunday Class —
Sandbag Grind.
No Sunday session running at the gym this week, so here's your prescription — a sandbag carry-and-clean grinder. Get it done wherever suits you, and don't stress if you don't have a sandbag — dumbbells work just fine.
Sandbag Carry & Cleans — At Home
5 Rounds For Time
SCALE IT · Pick a sandbag or dumbbell load you can carry and clean with good form for all 5 rounds — this isn't a day to find a one-rep max. No jump rope at home? Sub double the reps in fast feet or high knees.
No Sunday class this week — get it done wherever suits you. See you Monday.
