RAW Strength and Conditioning in Sydney, Australia | Sport & recreation

RAW Strength and Conditioning

Locality: Sydney, Australia

Phone: +61 468 865 174

Address: Kenthurst Rd 2158 Sydney, NSW, Australia

Website: http://www.rawstrengthandconditioning.com

Likes: 7932

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25.01.2022 @jadec_88 . Fitness and strength doesn’t always need to be complex. Grunt work is just as, or more effective than the fancy stuff. . 90sec on: 90 sec off... 15 burpee box jump on and overs Max reps strict pull ups Keep going until you reach 50 strict pull ups #strength #conditioning #concurrenttraining #hybridathlete #fitness #rawstrengthandconditioning #cardiobodybuilding

24.01.2022 Not many people impress me more than @cazzafree! Not only a great athlete BUT. great human and cat lover. . We have lots in common- potentially past our prime but won’t stop trying to be our best, love lifting/hate swimming and most importantly love our animals.... . Can’t wait for comps to re open watch this lady kick some butt and probably take a few young ladies names :)... . #fitness #CrossFit #strength #conditioning #masters #rawstrengthandconditioning See more

22.01.2022 So..... I’ve recently started helping @coachingva prep for his first strongman Comp. The language barrier can be difficult as he either not great at English OR I am not great at Swiss. Possibly a little of column A and a little of column B....... anyway. . I programmed some monster dumbell work to which he responded I don’t have heavy DB. Can I do 1 arm barbell press? I replied with a no. Let’s not risk doing something silly and getting injured. You’ll be fine when we get t...o it - he then sent this over to me. Ok. I’ll just single arm snatch it. That will be safer. Here is 70kg . Had no idea Chris was this athletic over our email correspondence. . #strongman #monsterDB #crossfit #coaching #snatch #correspondence #onlinecoach #athletic See more

21.01.2022 @maxwbaileyy was in my squad last year. I programmed his training through Covid utilising the equipment he had at home and some stuff he had borrowed. . Could not be prouder of @maxwbaileyy. Last night Max made his NRL debut for the Roosters. . Hard work, passion and dedication does pay off and good things come to those who give it their all. Last year he was constantly looking for extras, had multiple man of the match performances and was players play multiple times. Durin...g Covid he asked me to program for him even though the reserve grade competition was called off. He still put in the yards and was concentrating on 2021 off season. Well his reward came early. . Top work mate! . #nrl #roosters #debut #strength #conditioning #hardwork #hwpo #rawstrengthandconditioning See more

21.01.2022 Constant reminder. . Good times @maxburch89 . . #trainhardfighteasy #strength #jacked #ripped #shredded

20.01.2022 Blast from the past. . Khan, Beves and Patchie. . 2015- for time 1000 cal AD. Think I could maybe go 50mins now. ... . #assaultfitness #ad #crossfit #oldschool See more

19.01.2022 Garage gym session. Bit of a back thickness session. Some single arm work with assisted/spotted reps to finish and an eccentric focus. . I find doing single sided exercise every beneficial when training by yourself today get that extra intensity to push a few forced reps. I often use my free arm to help pull in a few extra reps on rows or assist the cable on a lateral raise. Helps to really push past concentric failure. . The rest of today’s session was chest supported rows,... belt squat rows and of course some guns. . #strength #forcedreps #beard #bodybuilding #garagegym #homegym See more

17.01.2022 Did you know there’s less than 100 days until the 2021 CrossFit Open? With the year coming to a rapid end (thank goodness, what a shocker) the RAW team has just started their first week of official Open prep for 2021. It will be 18months between Opens, and with the switch up of seasons, we have an exciting few blocks of training in the pipeline. Whether your goal is to RX the Open, or compete in Sanctionals (Regionals?) and beyond, there is a little something for everyone. ...Jump in and join out team, as the saying goes, train hard, fight easy. @cazzafree @will_steele_ #rawstrengthandconditioning #rawstrength #crossfitopen #crossfitopenprep #2021 #competitorprogram #mastersathlete #barbell #fitness #strengthandconditioningcoach See more

16.01.2022 It’s testing week for some of our RAW athletes. Easy 205kg squat PR for @law_jake_ #rawstrengthandconditioning #strengthandconditioning #squat #pr #testingweek #barbell #onlinecoach

16.01.2022 Swipe across for a sample day of our Cardio Bodybuilding program. This program involves simple, non technical body building movements coupled with HIGH intensity conditioning pieces designed to get you ripped and have functional strength. Each week there are 4-5 unique sessions programmed to get you in top shape #rawstrengthandconditioning #cardiobodybuilding #strengthandconditioning #bodybuilding #aesthetics #gains @jd_pt_

16.01.2022 @tara.nicole.jenkins . ! . Swole Saturday featuring pressing and accessories, with a bit of cardio thrown into the mix. ... . #cardiobodybuilding #strength #conditioning #fitness #crossfit #bodybuilding #aesthetic

16.01.2022 Well deserved @crossfitnitro Posted @withregram @crossfitnitro But late posting these but competed on the Gold Coast on the weekend with another successful outing managed to break the QLD and national records again for my age and weight. Finally starting to get back to where I was 2 years ago special thanks to @rawstrengthandconditioning and @bigbadbobbydee for consistently awesome programming. Can’t wait to see what we can do next

16.01.2022 Would be rude to not congratulate a fellow ranga @willwoolfe on his Clean and jerk @ 140kg or is that sexist, racist or politically incorrect? Anyway- great lift buddy. . #weightlifting #crossfit #clean #jerk #strength #conditioning #performance #heavy #strong #rawstrengthandconditioning

15.01.2022 Some low lights from today’s full body session. Running short on time so giant setted everythang. . Deep hack squat Neutral grip DB bench Prone supported row... DB shoulder press . Did 4 rounds as close to failure on all with a drop set on final set. . #cooked . @smai_sports #cardiobodybuilding #aesthetics #weightlifting #strength #fitness #strengthandconditioning See more

15.01.2022 @_jakedouglas_ has been taking it slow and steady after an ACL tear and subsequent surgery from a rugby incident last year. His little complex of Clean pull Power clean Jerk ... @140kg for his rehab weight ain’t nothin but a . @fortify_gear @virusaustralia @smai_sports . #crossfit #rawstrengthandconditioning #strength #conditioning #weightlifting #clean #jerk #cleanandjerk #olympicweightlifting See more

14.01.2022 Suns out guns out. Beard Vitamin D Dumbells Gains- in progress .... . Testing out an arm finisher for the aesthetics crew on RAW. . . #sunsoutgunsout #curlsforthegirls #biceps #aesthetic #strength #rawstrengthandconditioning See more

13.01.2022 My subscription with @mymusclechef means I don't need to worry about making prep every week OR finding a cubby house for the kittens to play!! . since my last nutrition post I was asked numerous times what I actually eat. In slide 3 I lay out my order. It’s is a mix of chicken, beef, lamb, seafood as well as some vegetarian options. I do go a little overboard with the protein plus options. This week I knuckled down and only got 3 salmons- usually it’s 5. . Training days i ha...ve oats and protein powder for breaky and spread 4 my muscle chef meals through out the day usually with some added rice. Non training days I’ll have eggs and spinach for breaky with 3 prepped meals through out the day with some carb plus options for extra veggies. . Pretty simple but consistency is the key. As well as kittens!! . Use code RAW20 and combine it with JUNE15 for extra discounts . . #mymusclechef #kittens #cubbyhouse #catsofinstagram #macros #iifym #vegetarian #vegan # See more

13.01.2022 An engine session for a rainy day @jessicaccoughlan Ladies target 150 Airdyne calories, men target 200 calories. Every 3min start a new interval. Interval 1 - Max cals in 90sec Interval 2 - Max cals in 75sec ... Interval 3 - Max cals in 60sec Interval 4 - Max cals in 45sec Interval 5 - Max cals in 30sec Interval 6 - Max cals in 15sec Tally your score of total calories. Minus your calories achieved from your target score. Perform this number of burpees for time. Score = time taken for burpees. #airdyne #enginesession #aerobiccapacity #rawstrengthandconditioning #assaultbike #burpees #wod See more

13.01.2022 3 years ago- when 1. @fikowski was 2nd fittest in the world 2. @jamesnewbury was nowhere near as sexy as he is now 3. @jessicaccoughlan the only one without a verification tick .... Had an epic trip and was a bunch of laughs. If @crossfitgames had half a brain they’d cancel the 2020 Games. I just read the news about and online Games and top 5 go to USA for an in person Comp- what a shit show. . Maybe just run a Comp like @rogueinvitational did but don’t call it the fittest on earth. If the Olympics can post pone the Games should be able to- but I guess The Games are above the Olympics (at least In their mind) . . #crossfit #strengthandconditioning #fittestonearth #theprofessor #rawstrengthandconditioning See more

13.01.2022 @hannah_gula- Play and learn new sports- AND HAVE FUN! . @hannah_gula Slack lining over Superior. . #slackline #balance #scenery #outdoors #serenity #fitness.... . @noga900 See more

12.01.2022 Two videos 8 weeks apart both with 205lbs. Trust the process, embrace the work. Reap the rewards. . Too many coaches get knuckled down in their block periodisation theories. Yes there is a time and place for block periodisation but these newbie coaches straight out of their university degree will try and put everything they know about periodisation into practise with out having the knowledge or experience to know what works - or even take into consideration what the athlete i...s training for. . Here we have actually tried to build her engine. I’ve actually named the first part of the cycle engine 1,2,3 etc. HOWEVER being a CrossFitter it is pointless working on something in isolation (not the covid isolation) and neglect other aspects of the sport. . Before this block of training she could not pace and would want to walk 500m into a run. Not only have we increased this to 3km intervals amongst swimming and biking BUT also added a load of strength with her underlying strength template. . Thumbs up to a smartly programmed concurrent training cycle. . #trusttheprocess #experienceaswellasdegrees #academiasdead #learnfromyourcoach #actionsspeaklouderthanwords #practisebased See more

10.01.2022 @hannah_gula -Some fun skill practise (not recommended for most!!) Even kept her glasses on!! . #havefun #play #skills #gymnastic #pistol #backflip #fitness

08.01.2022 . Every 4 mins for 16 mins (4 rounds) 35/40 cal row or ski 20 push press 35/50kg... AMRAP muscle ups in the remaining time * no rest between intervals. . @tara.nicole.jenkins @shots.bytony . #fitness #monostructural #weightlifting #gymnastics #crossfit #mwg #training #rawstrengthandconditioning #conditioning #onlinecoach #performance See more

08.01.2022 Have a crack at this spicy deadball ladder @ljeanpt DEADBALL FUN!!! . Every 4mins for 5 rounds . 15/20 cal row... . 15 burpees to a pull up bar . Deadball over shoulder (ideally deadball @ 100/150lb) . I did ground to blocks, which is a little easier so added some extra reps. . Round 1- 4 deadball over shoulder Round 2- 8 deadball over shoulder Round 3- 10 deadball over shoulder Round 4- 12 deadball over shoulder Round 5- 15 deadball over shoulder . #fitness #strength #conditioning #crossfit #ifff #intervals #hiit See more

07.01.2022 So much of your success is due to those you surround yourself with. Fortunately for me those people have motivated , supported and provided stability in what’s ...been quite the journey throughout the tripleathon fundraiser for @LIVIN. How good is the Penrith & lower blue mountains community! So a special shoutout goes to those who have helped make things possible and enhanced our capabilities of doing what we set out to do. Which was, strike change through health and fitness. Bring attention and awareness to help eradicate the stigma mental illness carries. I’m sure I’ll miss some but a special thanks to , Lisa Edwards for the drink donation IGA parley Rachael Iaria & Charlie for the egg donation Alan Hagarty for the sponsorship , shirts and donation. East Blaxland Butchery - meat donation Paul Maloneyfrom CrossFit urge for facilitating. My family and friends for being my strongest support network on the day. Nathan Duguid- my personal mr fix it physio LIVIN- for being a great brand to align with. Daily Telegraph - their hand in promoting and pushing us to take the word to a larger scale. Tim Good who generously lending out his assault runner for us to trot on. Bobby Dee for programming and prepping me physically for such a task. Penrith Men's Walk and Talk for being a constant motivation of what can come with real work. ALL & EVERY SINGLE friend of mine that has rallied behind me the entirety, you know who you are and I appreciate what you do for me. Joshua Wood aka robin & Zachary Ryan aka mcgoggins Most importantly my mum for essentially putting her life and its ordeals second to support me in every possible way. Amanda Walsh Lastly, my hand right man Matt CrossFit Urge Reilly, without your guidance and same hunger for change on this issue, this would not have reached the hearts and heights it has.

07.01.2022 New toy. Thanks @mikewalters93 for your craftsmanship. Let’s just overload some eccentrics!! . #flywheel #eccentrics #homemade #australianmade #strength #power #speed #strengthandconditioning #rawstrengthandconditioning

06.01.2022 Garage Gains- just pre The Covid @hannah_gula got buried by 205lb with belts, chalk, knee wraps, smelling salts, lifting shoes, mono lift etc yesterday she smashed out 14 reps in her joggers. . (took it upon myself to indulge in her lifting equipment- she was just wearing a belt- pre the covid) . Consistent, hard work, dedication and trusting the process = gainz ... . #isolation #squats #backsquat #crossfit #powerlifting #crossfit #skwats #crossfitgirls #girlswholift #girlboss #rawstrengthandconditioning See more

06.01.2022 Season 2021 is set! Click the link to find out all the details! Check the dates and pop them in your diary. 2021 is our year to shine!... https://www.mastershq.com.au/mastershq-afff-masters-series/ SUPER ONLINE QUALIFIER Dates: TEST 1, 2, 3 Release: April 15th at 11am Score submission: April 28th at 10am TEST 4, 5, 6 Release: April 29th at 11am Score submission: May 12th at 10am Who: Open to any athlete 30+ Divisons: RX and SCALED Age Categories: 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65+ Duration: 4 weeks and broken into 3 tests every 2 weeks Qualifiers: Top 8 RX and Scaled athletes in each State/Region from each age category and gender will qualify for the Semi Final SEMI FINAL: Date: July 18th 2021 Duration: 1 Day event Location: Live in each state. Smaller states plus regions will compete online Qualifiers: Top 2 RX and Scaled athletes in each State/Region, from each age category and gender will qualify for the MHQ/AFFF Masters Championships 2021 MASTERS CHAMPIONSHIPS Date: December 3rd - 5th 2021 Duration: Three day event Program: 6 tests Win: Cash and prizes Location: Fitter Futures, Brisbane, QLD Sponsored by ChasingBetter WOD Supplies LNMedia LiveSore Aus Blue Dinosaur Bullitt Fit Gear Weights and Mates Fitaid Australia & NZ Photo Credit: EB Images

06.01.2022 A nice little conditioning pump piece for the Cardio bodybuilding team this week. Pick your weight wisely to maximize your score. I personally would choose a dumbbell weight where the total is around 70% of your bodyweight. E.g - I sit around 100kg, so would use 35kg dumbbells per hand for a total weight of 70kg. #rawstrengthandconditioning #cardiobodybuilding #pump #bench #bodybuilding #strengthandconditioning

03.01.2022 Big @originaldoidge is having thoughts about getting on stage. We’ve changed his program to get him jacked AF so he has the choice to make a shift to stage a debut if the current climates permits for season B 2021. . How about the pump! . . #bodybuilding #icn #ifbb #arnolds #bodybuilder #trainhard #intensity