Monthly Archives: April 2013

Wednesday

Grace_back_squat

WOD

Halting Sn Dead + Hang Power Snatch + Snatch + OH Squat
EMOM for 10mins, increase weight where possible.

Then,
5 DB/KB SN 32/25kg
10 Burpee Box Jump overs
15 TTB
4 rounds, change DBSn arm each round

S+C

DB Power Snatch
4 x 8 reps, alternating arms
Pushups
4 x 12-20 reps
Then,

5 DB OH Lunge
10m Burpee broad jump
15 Situps
200m run
AMRAP in 8mins

Tuesday

http://www.youtube.com/watch?feature=player_embedded&v=7XwKnk16Zbs You all look after your body in so many ways, fueling it with the right food, taking it to the gym to make your muscles strong and your lungs big, as well as a host of other benefits. Surprising as it may sound, very single human being has the 'right' to have complete control…
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Monday

A busy week just gone, lots of new faces in the door.  We also hosted a Level One CrossFit Trainer Seminar over the weekend, lots of eager, budding coaches and CrossFit fans learning more about the movements and philosophy behind what we do. You will notice we've moved the floor around a bit to create…
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Friday

Reebok CrossFit 09 is hosting a Level One Trainer Course this weekend.  Welcome to all out of town visitors. Click HERE for a map of local cafes.  We recommend Crate, Trinity of Silver, and for the closest option, Kings Plant Barn right in front of us.  Head to Kingsland for lunch, or St Lukes Mall…
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RCF09 athlete profile – Jimmy Scott

[caption id="" align="alignnone" width="640"] Jimmy getting stuck into 13.1 during our grand opening[/caption] How long have you been training at CFNZ/RCF09? I started at CFNZ in January '09 when they were doing park workouts at Victoria Park. Emma had been doing it for a few months and I wanted to see what she was on…
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Wednesday 24

[caption id="" align="alignnone" width="800"] Ultra runner Daniel loves his Five Fingers running shoes[/caption] Out for our Sunday morning walk to Kohi cafe, Krista and I often bump into people we know.  And it was quite funny to have everyone we met, comment about the fact that we had no shoes on! And then reading the…
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Tuesday

WOD Back Squat Build to a heavy 3rep in 10mins then, 3 reps EMOM for 6 mins Then, 200m sprint 50 Double-Unders 15/10 Chest-to-Bar Pull-Ups Rest 2 minutes 3 rounds S+C DB Bulgarian Split Squat 4 x 6-8 reps each leg Deadhang Pullups 4 x 6-8 reps Then, 100m sprint 20 lateral jumps 15 Russian…
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Monday

The other day we talked about the hook grip.  Hopefully you are all taping up your little thumbs now and setting new Oly lift PR's already....... :) There is another grip technique I want to talk about today, which I call the suicide grip.   This is where the thumbs are not wrapped around the…
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Friday

Who likes coconuts? I'm a big fan of the flesh and the cream, but what about the oil?  I'm always reading about how fantastic it is for cooking due to the high smoke point and I already know that its favourable fatty acid profile is good for me, but damn that is some strongly flavoured…
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Thursday

WOD Back Squat 3 x 5 reps + 20 Turkish Get up - find a 1RM each arm Then, 100m Farmers Walk 2 x 24/16kg 200m run 5 rounds S+C Back Squat 4 sets of 8 reps Alternate with, Turkish Get up sets of 1 each arm Then, 100m Farmers Walk 200m run 5 rounds…
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