Forging elite community..

joelene_FS

A great day on the platform for Joelene!

A great Saturday afternoon spent at CrossFit Dynamite for the NZ Masters competition.  Well done to Craig Pryor for his efforts.

Jo was also over at FS CrossFit competing in both Olympic Weightlifting AND Powerlifting, coming away with a 3rd in the Oly and 2nd in the Powerlifting!

As I often do when at CrossFit comps, I took up a vantage point in one corner and quietly observed all the new CrossFit tshirts and new faces that represented more affiliates and more people involved in the community.

Seeing their interactions with each other, hanging out as genuine friends, not just people who happen to go to the same gym.
For anyone who has been a member of a non CrossFit gym,  you know that this sort of human interaction is rare there.
I spend a lot of time, and go through a bit of stress, to ensure that the programming, the coaching and the service is world class, but I am reminded by the turnout at last weekends competition, that the world class community is actually the most important thing.  And we all have each other to thank for that.  So make sure you do next time you're in class!

FITNESS

Press
5 x 510 Plate GTOH
20 OH Walking Lunges
20 Lateral Jumps
20 Russian swing
200m Run
Amrap in 12mins
Front Squat
3 x 3, all heavyIn 3mins
500m Row
Max reps Wallballs
Rest 2mins
3 rounds
3 position Hang Power Snatch
5 sets, building7 DB Snatch
7 Ring Rows
7 Burpees
AMRAP in 7mins
2 Deadball Shoulders + Offset Squat
30m Deadball Bear Hug Carries
4-5 sets5 Hang Power Cleans
10 Box Jumps
AMRAP in 5mins
Rest 1 minute

5 Hanging Knee Raise
10 Pushpress
AMRAP in 5mins
Rest 1 minute

10 Air Squats
20 Lateral Bar Jumps
AMRAP in 5mins
Rest 1 minute

Strict Pullups
5 x 5 reps40 Russian Swings
40 Burpees
AMRAP in 5mins

Team Finisher
Max metres in 10mins
- no more than 250m permitted per effort.
- after each row effort, complete 50m Farmers Walk and 10m HS Walk or 3 Wall walks

 

PERFORMANCE

Press
1,3,510 Bar MU
20 Pistols
30 STOH 35/25kg
40 KB swing 24/16kg
50 Dubs
100m Run
Amrap in 12mins
Front Squat
3 x 3, all heavy500m Row
5 Hang Squat Cleans @ 70-80% of FSq triple
Rest 2mins
3 rounds
3 position Hang Power Snatch
5 sets, building7 Power snatch 40/25kg
7 CTB Pull ups
7 Thrusters 40/25kg
7 Burpees
AMRAP in 7mins
2 Deadball Shoulders + Offset Squat
30m Deadball Bear Hug Carries
4-5 sets5 Power Cleans
10 Box Jumps
AMRAP in 5mins
Rest 1 minute

5 TTB
10 Pushups
AMRAP in 5mins
Rest 1 minute

10 Air Squats
20 Lateral Bar Jumps
AMRAP in 5mins
Rest 1 minute

Weighted Pullups
5 x 1-2 reps50 Pullups
50 Burpees
AMRAP in 5mins

Team Finisher
Max metres in 10mins
- no more than 250m permitted per effort.
- after each row effort, complete 50m Farmers Walk and 10m HS Walk or 3 Wall walks

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