Monthly Archives: May 2013

Saturday 1 June

Awesome turnouts to the first two Saturday workouts!!

Thanks to everyone for their support.  Don't forget that from next week, there will be 530pm workouts on Mon, Wed and Fri.  As Monday is Queens Birthday, we'll be having a 4pm early workout only, and thus Wednesday will be the first official 530pm workout.

Can you remember your first CrossFit workout?  Were you nervous?  Not sure what to do, where to stand, how much weight to lift, what WOD stands for, whether you should be there at all??

Please keep that in mind when you see those new faces around the gym.  Say hi, and make sure they are doing ok.

And if anyone you know is keen to find out more about CrossFit, let them know that they can drop in and try it out at any of our classes - they just have to let us know they are coming.

Workout

Spend 1 min at each station, for total reps.

Box Jump 60/50cm (scale box down, scale further to step ups)

Power Clean 45/30kg (scale weight, scale to hang power clean or deadlift)

Wallball 9/6kg

Rest

3 rounds

Rest 5mins

Then,

Pullup (scale to jumping pullups)

Thruster 45/30kg (scale weight right down to DBs, scale to front squats)

Burpee

Rest

3 rounds

Friday 30 May

  This is a squat....! No question about whether it's deep enough, back is perfectly straight.     How deep do you squat? We're always cuing you to get the crease of your hips below your knees.  But should you go lower than that? CAN you go lower than that? To be more specific, can…
Continue Reading

Thursday 29 May

WOD Pushpress 5 x 5 Then, 10 Burpees 20 DB Power Snatch 20/15kg 40 Double-Unders 3 rounds S+C Pushpress 5 x 5 Then, 5 Burpees 10 DB Power Snatch 200m run AMRAP in 7mins
Continue Reading

Wednesday May 29

WOD Clean and Jerk 1.1 EMOTM for 12mins  (add weight each set) Then, 15 G2OH 60/40kg 5 rounds of Cindy (5 pull, 10 push, 15 squat) 15 G2OH  S+C 2 Hang Power Clean + Pushpress or pushjerk EMOTM for 12mins Then, 6 DB Power clean 9 Renegade Rows 12 squats AMRAP in 8mins HAPPY BIRTHDAY…
Continue Reading

Tuesday

[caption id="attachment_1550" align="alignright" width="300"] Gerald looking focused....![/caption] WOD Back Squat 5 x 5 Alternate with standing triple jump Then, 50-35-20 Wallballs 9/6kg (ball must be caught for rep to count...) 20-15-10 Burpees on to 20kg plate S+C Back Squat 4 x 8 Alternate with standing triple jump Then, 8 KB SDHP 8 Goblet Squats 8…
Continue Reading

Monday 27

HAPPY BIRTHDAY TEUILA HUGHES AND TO DANIEL FOR FRIDAY!! For years, one of the most commonly given pieces of nutrition advice, no matter the type of diet the expert promoted, was to eat regular small meals throughout the day to 'stoke the fat burning fire' of your metabolism and keep energy levels up. Turns out…
Continue Reading

Thursday 23

[caption id="attachment_1544" align="alignright" width="300"] Full house in 09 last night! Remember, we'll be adding 530pm classes next month...[/caption] WOD Front Squats 3,2,1,3,2,1 Then, 10 Box Jump overs 60/50cm 10 Toes to Bar 200m run Rest 1 minute 3 rounds S+C Front Squats 5 x 5 Alternate with deadhang pullups 5 x max reps Then, 10…
Continue Reading

Wednesday 22

Gloves used to be uncool in CrossFit, REALLY uncool.   Truth be told, gloves can lessen your 'grip awareness' making it tougher to stay on the bar.   And for some reason, it seemed that ripping your hands was much more preferable, it was almost a badge of honour. But with a massive improvement in…
Continue Reading

Tuesday

Goals/new challenges are always an awesome way to give your training some focus, as well as creating new brain connections and in general making you better! :) How are your 2013 goals coming along? Need a hand? come have a chat to one of the coaching staff For those of you that have mastered the…
Continue Reading

Monday 20

[caption id="attachment_1526" align="alignright" width="300"] Lifting heavy weight is just so much fun......![/caption] Our sister gym CrossFit NZ, turns 5 years old June 8th. They're holding a friendly in-house team comp and Paleo Potluck to celebrate.  If you'd like to compete, get a team of 2 new or fairly new athletes paired up with 2 more…
Continue Reading