Monthly Archives: November 2014

Monday and the week ahead…

rob

Baseline retesting, and body comp

If you missed out on redoing your fitness baseline, let a coach know this week, and get it done.

Anyone interested in redoing bodycomp, there'll be opportunities all week, including Saturday.

HPU Playoffs comp - Dec 6

We've got a couple of teams from both 09 and NZ competing, and as always, it's awesome to see the community along to support.  Intermediate teams start at 730am, and Rx kicks off at 11am.

Strength Division

Speaking of Rx, do the Rx weights in Performance metcons seem impossibly out of reach?  Does your desire to get stronger outweigh other components of fitness?  Or maybe it's just that the barbell, and heavy weights make you nervous?  CFNZ's Strength Division class has been training diligently all year on Wednesday nights, and it seems like someone from there busts out a massive PR in regular class almost weekly!  The 2014 sessions wrap up in two weeks, and we already have a waiting list for next year!  So we are launching SD at RCF09.  If you want to make strength a priority, or want to build confidence with heavy loads, then Strength Division is for you.

Keep an eye out for sign up details in gym.

FITNESS

Hang Power Cleans
5 x 3
Strict Pullup
5 x 3

12 DB Row
10 DB Power Clean
8 DB Pushpress
Rest 1min
5 rounds

20 Calorie Row
30 Russian Swings
20 Pushups
30 Medball Situps
20 Burpees
30 Russian Swings

Front Squat
5 x 5, heavy

10 DB Snatch
15 Wallballs
200m run
Rest 1min
3 rounds

Halting Snatch Deadlift + Hang Power Snatch + OH Squat (optional)
Work technique

10 DB Hang Power Cleans
10 Racked Walking Lunges
5 rounds

Push Press
4 x 8
Deadball/Stone shoulders
4 x 4, building

50m Front Carry
10 Wallballs
50m Farmers Walk
20m Walking Lunge
50m Sled Drag
200m Run
AMRAP in 15min

Dead Lift
5 x 5

Girl Friday
'Helen'
400m Run
21 Russian Swings
12 DB Row
3 rounds

50 Cal Row
50 Push Ups
50 One Arm DB Snatch
50 Sit Ups
50 Wall Balls
In partners, complete

PERFORMANCE

Power Cleans
5 x 1, building
Weighted Pullups
5 x 1, building

30 Cal. Row
20 KB Swings 32/24kg
30 HR Pushups
20 CTB Pullups
30 DB Pushpress 20/12.5kg
20 TTB

Front Squat
-work up to a 5RM
Press
5 x 5 all heavy

10 Burpees
10 Lateral Box Jump Overs 60/50cm
20 Air Squats
Rest 1min
3 rounds

Power Snatch + Squat Snatch
- work up to a heavy set

7 Power Snatch 60/40kg
7 HSPU
49 Double Unders
AMRAP in 7mins

Push Jerks
10-8-6-4 unbroken
Deadball/Stone shoulders
4 x 4, building

50m Front Carry
20 Wallballs 9/6kg
50m Farmers Walk 2 x 32/24kg
20m Goblet Walking Lunge
50m Sled Drag
200m Run
AMRAP in 15min

Dead Lift
10-8-6-4-2

Girl Friday
'Helen'
400m Run
21 KB Swings 24/16kg
12 Pullups
3 rounds

3 Squat Cleans 70/45kg
6 Ring Dips
AMRAP in 3mins
Rest 3mins, then;
3 Box Jumps 75/60cm
6 Pullups
AMRAP in 3mins
Rest 3mins, then;
3 Pushjerks 70/45kg
6 TTB
AMRAP in 3mins
Rest 3mins, then;
3 rounds of each movement AMRAP for time.

Saturday 29 November

FITNESS SC Baseline Strength In 5mins, find max load for; 1 Deadlift 2 Hang Power Cleans 3 Front Squats Rest 2mins Capacity 10 DB Snatch 15/10kg 10 Burpees 10 Situps AMRAP in 6mins Rest 1min Endurance 800m Row, 400m Run 100 Single skips or 50 Lateral Jumps PERFORMANCE SC Baseline Strength In 5mins, find max…
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It’s more than the physical….

Talking with Coach Dave recently about the fitness training in the military. Turns out that while being fit is important, the training is not only about that.  It's used simply as a tool to access the mind. In the military its not about how fit you are, most are more than fit enough.  Its about…
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Keep it real…..

Wandering down the bread aisle of the supermarket (because they keep the eggs there too.....) They are starting to catch on to the whole gluten free thing, there were quite a few products on offer.  I found myself a little nostalgically tempted!!  Had to take a look at them a little closer. First that old…
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Just do the warm up…..

Some days, if you're not feeling it, you can procrastinate about going to the gym.  If you manage to make it to the gym, you still might fluff about, delaying the start of your workout, maybe convincing yourself that you should just go home instead. I was feeling this way in the gym today.  Coming…
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