Monthly Archives: November 2015

Easy week…

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A great afternoon of competition on Saturday at CFNZ, thanks to Terry and Elaine from Head2Head Weightlifting.  Krista, Joelene and Nick threw their hats in the ring for a bit of fun.

A twist on the old fashioned, slow moving Olympic style competition, H2H allows multiple lifts within an 8 minute period, and is based on personal PR's; resulting in a faster paced, more exciting event, and most importantly, it allows athletes of any level to compete side by side.

Many of the lifters were fresh from a six week weightlifting specialty class, and so it was pretty awesome to see them under the spotlight, experiencing the pressure of competition.  They all performed admirably, PR's were raining down everywhere!

Keen to improve your lifting with a focused training block?  Drop us a line to register your interest for a 2016 intake.

Like the idea of friendly, supportive, SAFE competition?  Maybe you've never done one before? We're getting together with CFNZ and CF Quattro for a little throwdown on December 12 at CFNZ.  Keep an eye out for sign up details.

This is our final week of training before a couple of weeks of retesting - both strength and conditioning tests, here and there throughout the fortnight, not to mention a Girl Friday in there for good measure.  We'll be moving into December with a bang!!

FITNESS

Pushpress
5 x 3
Pull Up
5 x 1-310-1
DB Snatch
DB Box Stepovers
Back Squat
5 x 5, building6 Goblet Lunges
9 Burpees
12 Russian Swings
200m Run
E4M x 4
Deadlift
5 x 5, building15-25 Wallballs
10-15 Slamballs
EM Alt. x 10
50m Reverse Sled Drag
25 SDHP
50m Rack Walk
25/15 cal Airbike
AMRAP 20mins
Hang Power Snatch
5 x 33 Power Cleans
6 Front Squats
EM x 10

PERFORMANCE

Jerk
5 x 1 @ 80-90%
Muscle Up
5 x 1-310-1
STOH 60/40kg
CTB Pullups
Back Squat
3 x 3, heavy6 Front Squats @ 40-50% of BSq
9 Jumps Over Box 60/50cm
12 KB Swings 32/24kg
200m Run
E4M x 4
Deadlift
10-8-6-4-2, all heavy15-25 Wallballs
10-15 TTB
EM Alt. x 10
50m Reverse Sled Drag
25 Russian Swings
50m Rack Walk
25/15 Pushups
AMRAP 20mins
Power Snatch
Build up to a heavy single3 Hang PSn @ 70% of 1RM Power Snatch
6 OH Squats
EM x 10

All the way..

As I was backing out of the driveway Saturday morning, I had to brake for a dozen women standing on the road. Turned out they were working out.  One foot was up on the curb, the other on the road, and they were split squatting approximately 10cm down, and back up. Now, I don't have…
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Your real CrossFit anniversary…

With all the membership awards we've been giving out lately, it's made me think back to when these amazing members of our community first walked in through our doors.   All with different motivations and reasons for seeking us out.  All starting with varying levels of enthusiasm, confidence and fitness. In the very first month, we…
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Rifles need oil…

Kicking Monday off with a guest post from physio/coach Fred!  (Editors note; I have no idea who he's talking about in his initial examples.... ;) Even the most Badass Assault Rifles need oil! This one is for all the weapons out there.  Thats right I'm talking to you.  The guy who just came back from…
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Eating elephants, one spoonful at a time….

Today we have a guest post from Blair Smith! We love it when our community contributes to our knowledge base.   If you ever have something you'd like to share, feel free to run it by us. ______________________________________________ Some numbers that have meant a lot to me recently: 1, 3, 22, 29, 10+10+10 & 4…
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Don’t Scale, Optimise!

  [caption id="attachment_11275" align="alignnone" width="614"] Congrats to Joelene, 2nd at Battle Of The Fittest! The final event was a classic meeting of challenge and skill for her, definite flow state material....[/caption] As one of the first 200- odd affiliates in the world, I am lucky enough to be able to pick the brains of many…
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