News Archive
News Archive - July-2012
Mutant level 50kg barbell TGU, super cool!!!
STRENGTH:
Back squat 4 x 10 reps
WOD:
30 x situps
20 x pressups
10 x HSPU
5 Rounds
15 minute time cap.
"Before we head off on this epic adventure, I wanted to thank you all for your support in helping me to get here. I'm so thankful to have such a fantastic group of people behind me, pushing me harder, training with me all hours of the day, keeping my head up, lifting, climbing, pulling, jumping, running, rowing and mucking around learning crazy things just for fun! Thank you for being overwhelmingly generous in your time and sponsorship. It's blown me away. Thank you Jake and Ness for your dedication to the extra programming and time you've invested in me. You guys rock. I'm fully humbled and honoured to be wearing the FNCF logo over the weekend. Thank you, thank you, thank you xxxx" Trace
Woohoo Trace, go hard!!!!!!!!!
STRENGTH:
Turkish getups
WOD:
8 x Push press (40/25)
8x T2B
5 min AMRAP
2 min Rest, then...
8 x Box jumps (60/40)
8 x K/B Snatch (24/16) 4 per arm
Strength: Weighted PressUps 5 x 5 reps
WOD:
Front Squat (50/35) 10 to 1 reps
Over bar burpees 1 to 10 reps
For time
HAPPY BIRTHDAY LUCAS and ALLISON
REMEMBER - IMPORTANT DATES
Friday 24th May - 6am and 915am classes ONLY - NO EVENING CLASSES
Saturday 25th May - CLOSED
Queen's Birthday Weekend
Saturday 1st June - CLOSED
Monday 3rd June - CLOSED
OLY CLUB restarts SAT 8th JUNE
Strength: Weighted Pullups
WOD:
Run 400 - 200 - 400 - 200
10 Pullups
10 Kettlebell Swings (24/16)
10 Box Jumps (60/50)
4 rounds for time
IMPORTANT DATES
Friday 24th May - 6am and 915am classes ONLY - NO EVENING CLASSES
Saturday 25th May - CLOSED
Queen's Birthday Weekend
Saturday 1st June - CLOSED
Monday 3rd June - CLOSED
OLY CLUB restarts SAT 8th JUNE
OHHHHHHHHHHHHH PAIN FACE...the joy of wall sqauts!!
Strength: Snatch Balance/Drop Snatch - 5 x 3 reps
WOD: EMOM 20 minutes
Even minutes - 5 Power Cleans
Odd minutes - 20 double unders (50 singles)
HAPPY BIRTHDAY FOR YESTERDAY POU
IMPORTANT DATES
Friday 24th May - 6am and 915am classes ONLY - NO EVENING CLASSES
Saturday 25th May - CLOSED
Queen's Birthday Weekend
Saturday 1st June - CLOSED
Monday 3rd June - CLOSED
OLY CLUB restarts SAT 8th JUNE
Championship 500m row off....Pou takes the win this time in 1:24.8
Partner WOD:
(Partners 'A' & 'B'.)
'A' 50 x air squats while 'B' holds a handstand...SWAP
'A' 50 x box jumps while 'B' holds their chin over bar...SWAP
'A' 50 x situps, 'B' holds parallel bottom squat position...SWAP
'A' 400m run while 'B' holds plank position....SWAP
5 x burpee penalty everytime the hold position is broken (to be done straight away!)
For time.
(Courtesy of Crossfit NZ)
IMPORTANT DATES
Friday 24th May - 6am and 915am classes ONLY - NO EVENING CLASSES
Saturday 25th May - CLOSED
Queen's Birthday Weekend
Saturday 1st June - CLOSED
Monday 3rd June - CLOSED
OLY CLUB restarts SAT 8th JUNE
Bet we're feeling the OH plate lunges today!!!
Strength/Skill: Row 500m
WOD:
Power Snatch (40/25)
Ring Dips
21 * 15 * 9 * reps
* 20 double unders (50 singles) between each round
IMPORTANT DATES
Friday 24th May - 6am and 915am classes ONLY - NO EVENING CLASSES
Saturday 25th May - CLOSED
Queen's Birthday Weekend
Saturday 1st June - CLOSED
Monday 3rd June - CLOSED
OLY CLUB restarts SAT 8th JUNE
Epic battle on yesterdays WOD saw Rory take it by 2 secs.
Strength/Skill : Gymnastics Practice - (L Sits, Rings, Handstands, Muscle Ups) and Core work
WOD:
Run 200m
10 knee to elbows
20m Overhead Plate Lunge (20/10)
7 rounds for time
IMPORTANT DATES
Friday 24th May - 6am and 915am classes ONLY - NO EVENING CLASSES
Saturday 25th May - CLOSED
Queen's Birthday Weekend
Saturday 1st June - CLOSED
Monday 3rd June - CLOSED
OLY CLUB restarts SAT 8th JUNE
Easy 120kg Jerk....Jovan has popped back in this week to support Trace before she heads to Regionals. Good luck for next week Jo.
Strength: Romanian Deadlift 3 x 3 reps
WOD:
Run 800m
50 Wall balls (9/6)
40 Sit Ups
30 Box Jumps (60/50)
20 Pullups
10 Handstand PressUps/5 Wall climbs
for time
IMPORTANT DATES
Friday 24th May - 6am and 915am classes ONLY - NO EVENING CLASSES
Saturday 25th May - CLOSED
Queen's Birthday Weekend
Saturday 1st June - CLOSED
Monday 3rd June - CLOSED
OLY CLUB restarts SAT 8th JUNE
STRENGTH:
Shoulder press 3 x 3
Push press 3 x 2
Jerk 3 x 1
WOD:
5 x Power clean (60/40)
10 x Deadlift
15 x air squat
12 Minute AMRAP
Paige (14yrs) with a PB 50kg backsquat @ Oly Club on Saturday. Great to see everyone improving so much, especially our Junior crew.
Strength: Squat Clean 3 x 3 reps
WOD:
run 400m
20 burpee
10 kettlebell snatch (24/16)
3 rounds for time
IMPORTANT DATES
Friday 24th May - 6am and 915am classes ONLY - NO EVENING CLASSES
Saturday 25th May - CLOSED
Queen's Birthday Weekend
Saturday 1st June - CLOSED
Monday 3rd June - CLOSED
OLY CLUB restarts SAT 8th JUNE
WOD: "BARBARA"
- 20 Pull up
- 30 Push up
- 40 Sit up
- 50 Squat
3 min rest between rounds
5 rounds for Time - (40 min time cap)
Scaling options include:
10 less reps/exercise and/or less rounds
Another awesome day, including a visit from the NorthTec Sport and Rec students. They did awesome with a crack at Jackie on their first CrossFit visit.
Strength/ Skill: Maximum (consecutive) double unders/triple unders
WOD:
Run 800m - 400m - 200m
15 x T2B
15 x O/H Squat (40/25)
3 Rounds