Newsletter #24
Member newsletter · Edition 24
Three Attempts,
One Shot.
Week of 19 – 25 October. A run-heavy deadlift challenge Tuesday, rope climbs Wednesday, and Friday Night Lift Off — our clean & jerk and snatch 1RM comp, kicking off 5:30pm.
01 · Programming
Lift Heavy,
Lift Together.
First up — huge credit to everyone who turned out for last Saturday's Committed Club WOD, "Bitter Harley XDT." Massive turnout for the young fella, a brutal workout, and exactly the kind of community we love seeing on a Saturday morning.
Onto this week. Monday's a pain cave built around unbroken wall balls and push-ups. Tuesday we go run-heavy with three rounds of 800m runs, deadlifts and toes to bar. Wednesday it's rope climbs, the bike and box step-ups on a steady five-set clock. Thursday's a GHD-and-burpee grinder followed by bench press. Friday it's a partner farmer's carry/row/squat grinder during the day, then the big one that night — Friday Night Lift Off. Instead of our usual evening session, we're running it like a weightlifting competition: 1RM clean & jerk and 1RM snatch, three attempts each, ladder format — call your attempt when you're ready to go. Kicking off 5:30pm. Saturday it's "Jack" — push press, kettlebell swings and box jumps against the clock. And Sunday is a big one for a different reason — it's our last Sunday session, so come in and send it off with a bang: four rounds of a 1000m run and max reps of burpee broad jumps or farmer's carries.
Coach's note
For Friday Night Lift Off, come with a plan. Know your opener for both the clean & jerk and the snatch — something you're confident you'll make — and build from there. Three attempts means three decisions, not three guesses. Miss smart, not sloppy, and bank a make before you chase a number.
This week
Friday Night Lift Off
Weightlifting Comp Format · 3 Attempts Per Lift · 5:30pm Start
FORMAT · Run just like a weightlifting comp — it's a ladder, not a clock. Call your attempt whenever you're ready to go for it, and the bar climbs as the field works through its openers, seconds and thirds. No pressure to rush, just know your numbers and back yourself. Heaps of fun, heaps of atmosphere — come cheer on your mates even if you're not lifting. Note: Friday's regular 5am, 6am and 9:30am classes run as normal, but there's no 4:30pm or 5:30pm class that day — just Lift Off from 5:30pm.
Programming: Mayhem Gym Programming & Coaching Development
02 · Recovery
Prime It,
Then Lift
With a max-effort session on Friday night, how you treat your body across the rest of the week matters more than usual. Deadlifts and toes to bar Tuesday, rope climbs Wednesday and a GHD-and-burpee grinder Thursday will all leave a mark — the goal is to walk into Friday fresh, not fried.
Back Off Before Friday
Thursday's session is intentionally the last hard push before the comp. Don't turn optional accessory work into extra volume this week — save it for Friday.
Open Up The Hips & Shoulders
Clean & jerk and snatch positions reward mobile hips, ankles and overhead shoulders. A few minutes daily on these will pay off Friday.
Hydrate & Fuel Properly
A 1RM session takes real nervous system output. Eat and hydrate like it's a training day, not a rest day, in the 24 hours before.
Sleep Before You Lift
Max-effort lifts are a skill as much as a strength test — a well-rested nervous system hits bigger numbers. Prioritise sleep Wednesday and Thursday night.
This week's protocol
Spend five minutes Friday afternoon on banded pull-aparts, hip openers and empty-bar complexes — jump into the session warm, not cold, so your first attempt isn't your warm-up.
03 · Nutrition · Week 2 of 6
Protein
Through The Shift
Last edition we talked about why perimenopause and menopause make protein and strength training non-negotiable. This week we get specific about the protein side of that equation. Declining oestrogen blunts how efficiently your body uses protein to repair and build muscle — a response researchers call anabolic resistance — which means the old "palm-sized portion" advice often isn't enough anymore. You likely need more protein than you did a decade ago, not less, to get the same result.
Aim Higher Than You Think
A simple starting target: roughly 1g of protein per pound (or ~2g per kg) of bodyweight daily — especially useful guidance if you're navigating perimenopause or menopause and want to hold onto muscle.
Spread It Across The Day
20-40g per meal, 3-4 times a day, works better than one huge serve at dinner — your body can only use so much protein for muscle repair in one sitting, and this matters more as anabolic resistance increases.
Pair It With Resistance Training
Protein does its best work alongside strength work. The two together are what actually protect muscle mass and bone density through this stage — neither does the job alone.
Try this week
If you're navigating perimenopause or menopause, build a simple habit: a palm-to-fist-sized protein source at every meal, every day. Consistency matters more than any single "perfect" meal.
Beef & Sweet Potato Skillet
Ingredients
- 200g lean beef mince
- 1 medium sweet potato, diced
- 1 cup spinach
- 1/2 red capsicum, sliced
- 1 tbsp olive oil
- Garlic, paprika, salt & pepper
Method
- Dice the sweet potato and pan-fry in olive oil until tender, about 10 minutes.
- Push to the side, add the mince and brown it off with garlic and paprika.
- Stir in the capsicum and spinach and cook until just wilted.
- Combine everything in the pan, season, and serve straight from the skillet.
A reliable 42g-protein go-to — easy to repeat a couple of times this week.
Reference: CrossFit.com, "Coaching Through Menopause: How CrossFit and Eating Unprocessed Food Helped Women Improve Their Quality of Life"
04 · New Class
Introducing
Longevity.
From Tuesday 27 October, we're launching a brand new class at Peak Project — Longevity. It's built specifically for members in their 45s, 50s and beyond who want to train for the decades ahead, not just this season. Think of it as training for the things that matter later in life — getting up off the floor easily, carrying the shopping, playing with the grandkids, staying steady on your feet.
Strength
Functional strength work using barbells, dumbbells and bodyweight — building and maintaining the muscle and bone density that become so important to protect from your 40s onward.
Mobility
Real range of motion through the joints that matter most day to day — hips, shoulders, ankles and spine — so movement stays easy, not painful, as you age.
Balance
Targeted balance and coordination work to protect against falls and keep you confident on your feet, now and for years to come.
Who it's for
Longevity is aimed at our 45+ and 50+ members — a lower-impact, joint-friendly session focused on staying strong and capable for life. Whether you're a current member wanting a complementary class, or you've been hesitant to start CrossFit and want a more approachable entry point built for your stage of life, this one's for you. No experience necessary.
Know someone 45+ who'd love this one? Tag them below or bring them along Tuesday.
05 · What's on
On The
Calendar
Coming up
Movember
CHAD 1,000x
06 · Home WOD
Send-Off
At Home
Run & Carry Finisher
4 Rounds · 7:00 Max Reps · 2:00 Rest Between
SCALE IT · No space to run? Sub a shuttle run, bike or rower for the same time. No space to carry? Use two loaded backpacks or heavy household items instead of dumbbells.
It's our last Sunday session in the gym — come send it off with us this week.
