Monday and the week ahead

meena

Meena did awesome at Fridays league!

CFNZ Masters League

Another great evening shared with the greater masters community last Friday down at St Heliers.  Shout out to Meena for her first ever competition! A double whammy workout designed to take people outside their comfort zone a little, as well as outside the gym on a fantastic summers day.  Thanks to everyone who has supported the league and what it stands for so far.  One more to go before Open season kicks off.  We'll be back inside CFNZ February 20th, with something nice and gassy to lead you in to your 15.1 taper week.  Round 3 results are HERE.

Gym Hours 

Monday we'll be closed for Auckland Anniversary, but we'll open at 930am for one big, pumping, fun session.  Also, on Sunday, there will be a beach workout at 9am (St Heliers boat ramp) with CFNZ.

 

The CrossFit Open

Registration is live now HERE.   Should you sign up?  You'll get no pressure from us......honestly!  Our primary aim is to build fitness for life, not for competition.  BUT competing can be a healthy part of your life too.  Read below to see what's happening, you can decide how large or how little a part the Open will play in your training and we've got your back no matter what.

Five workouts are announced every Thursday 2pm, starting February 26th.  We'll be performing them as the days workout on Saturday mornings in all classes.  There will be a scaled option and possibly an alternative workout also, so everyone can get a good workout in.  If you can't make Saturdays, but want to compete, you can make it happen Friday, Sunday or Monday, as long as you find someone to judge you (they must have completed the Judges Course).

Some of the workouts might be quite doable, others may be very tough.  If you are capable of all the basic movements, have no injuries, and want to throw down in the same competition as Rich Froning, Sam Briggs and all the top athletes around the world and NZ; then you should consider participating, no matter where you might finish up, it's great fun and a heck of a physical and mental test!  If you're a little newer to CrossFit but love a good community event, then consider entering in the new scaled category.  More manageable workouts but you can still see where you rank amongst your friends.

If you don't consider yourself up for competition, or are rehabbing an injury, we'd still love to have some extra judges to call on, your support would be fantastic.

FITNESS

A.
Deadlift + Hang Power Clean and Push Press
3 x 8
Pullup 3 x 5B.
1. 15 Wallballs
2. 15 Burpees
3. 10 Situp to Slamball
Alternate minutes x 3
A.
Split Squat
3 x 8 e/leg
Deadball Roll
3 x 5m
Pushup
3 x 10B.
500/400m Row
30 Russian Swings
400m Sandbag Run
30 Russian Swings

C.
50m Waiters Walk
100m Rack Walk
200m Farmers Walk
2 sets NFT

A.
Power Clean 5 x 1.1.1
B.
5 DB Power Clean
5 DB Front Squat
AMRAP in 90s
Rest 30s
10 DB Snatch
10 Walking Lunges
AMRAP in 90s
Rest 30s
15 Russian Swings
15 Lateral Jumps
AMRAP in 90s
Rest 30s
Repeat for 9 total rounds
M3A.
Muscle Up Skill work

B.
Alternate exercise each minute till failure
3 Pushup
3 Knee Raise
6 Pushup
6 Knee Raise
9 Pushup
9 Knee Raise
etc

C.
5-4-3-2-1
Strict Pullup
10-8-6-4-2
DB Bench Press

A.
Front Squat
5 x 5, buildingB.
5 Renegade Rows
10 DB Thrusters
15 SDHP
AMRAP in 9mins

PERFORMANCE

A.
Push Press
3 x 5
Weighted Pullup
3 x 5B.
7 Thrusters 35/25kg
7 Pullups
7 Burpees
EM till failure
A.
Front Squat
3 x 5
High Box Jump
3 x 5B.
5 HSPU
10 Box Jumps 60/50cm
15 KB Swings 24/16kg
AMRAP in 7mins

C.
50m Waiters Walk
100m Rack Walk
200m Farmers Walk
2 sets NFT

A.
Power Clean
Work up to a heavy Tap N Go double, then;
2 reps EM for 5minsB.
5 Power Clean + Jerk @ 50% of A.
5 TTB
AMRAP in 90s
Rest 30s
Row (for cals)
AMRAP in 90s
Rest 30s
10 Wallball 9/6kg
20 Double unders
Repeat for 9 total rounds
M3
Alternate exercise each minute till failure
3 Ring Dip
1 Rope Climb
6 Ring Dip
2 Rope Climb
9 Ring Dip
3 Rope Climbs
etc5-4-3-2-1
Bar Muscle Up
10-8-6-4-2
DB Pushup
A.
OH Squat
2 reps EM x 7
B.
CrossFit Games Open 14.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
Two rounds of:
10 OH Squats 42.5/30kg
10 CTB Pull-Ups
From 3:00-6:00
Two rounds of: 12/12
From 6:00-9:00
Two rounds of: 14/14
Etc., following same pattern until you fail to complete both rounds within the 3-minute period.

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