News Archive
News Archive - February-2012
Pay it Forward.....and you sure did!!!
WOW!!!! - absolutely blown away by your generosity and overwhelmed by your massive donations of food for the Christian Renewal Fellowship Foodbank and we know they will be blessed by your goodness too.
It's back to normal classes now and the start of your new year of CrossFit. We are kicking off with a week of testing on Monday, Weds and Fri (Tues and Thurs will be make up days for those who aren't in M, W F) The reason for this is to find out where we are at and where we want to get to. For those who have been with us for a while, you have your goal sheets and some of you have cracked some of your goals and need to set new ones. Others of you are relatively new and need to find out where you sit on our Fitness Level table and what you need to work on. When we have goals we have a clear direction to head and we as coaches can target your training to better meet your needs.
FITNESS TESTING:
Gymnastics Progressions
TGU (1 Rep Max)
Back Squat (1 Rep Max)
FarNorth CrossFit 1st Birthday Competition - Saturday 26th January 2013
It has been a year since we set up here in Whangarei and what an awesome, amazing, brilliant year we have had. To celebrate we will be holding an in-house 'friendly' competition.
We would love to see everyone involved. There will be scaled and Rx divisions, so be brave and sign up on the whiteboard.
The competition will be followed by a celebration BBQ at the box, so make plans to stick around!!!!!
HAPPY BIRTHDAY SUE F!!!
Tabata Complex
Press-ups
Box-jumps
8 Rounds, 20s on, 10 seconds rest.
WOD:
Ground to overhead.
20 reps (40/25)
20 reps (60/35)
20 reps (80/45)
As many reps @ (100/55)
12 minute time cap.
Big class yesterday and lots of awesome work being done, especially James visiting from CF Te Rapa with a 2:30 Diane smashing!!!! Lucas knocked 4 mins off his previous time and Ness knocked 7 mins off hers, good start to the year!!!
Don't forget your cans/food donations for CRF Foodbank in lieu of your class fees today. Thanks everyone for your generosity yesterday.
STRENGTH:
Strict pullups/weighted , max weight for 2 reps
WOD:
6 x Hang cleans (50/30)
8 x Front squats
10 x T2B
12 minute AMRAP
Welcome back to the first class of the new year. New goals, new challenges, more achievements.
Strength:
Cleans 5 x 1 @ 90% 1rpm.
WOD:
'Diane'
Deadlift (100/70)
Handstand pressups.
21 - 15 - 9 for time.
Remember for today, Friday and Saturday classes are paid for by way of food donations for Christian Renewal Fellowship FoodBank
2013 is finally here and it's your year to become FAR fitter, stronger, faster and BETTER!!!! We can't wait to do CrossFit and life with all of you this year.
Here's just a snippet of what's in store:
Lucas, Jake and Rory representing us at FSCF Olympic weightlifting Comp Jan 19th
1st Birthday In house comp and celebrations - Anniversary weekend
6 week Nutrition Challenge - starting Feb 2013
Gymnastics course
Oly lifting Clinics
CROSSFIT OPEN 7th March - 8th April
awesome training everyday (cept Sunday)
great community with monthly social events
and so much more........
we are so excited to be moving into this New Year with you all....LET's DO THIS!!!!!
Have a super happy and safe New Years Eve everyone!!!!! We have loved having you as part of FNCF in 2012 and know that 2013 is going to be an awesome year and can't wait to share it with you.
STRENGTH:
Deadlift 3,3,2,2
WOD:
5 x K/B Swing (24/16)
5 x H/R Pressups
5 x Situps
Each round go up in 5's; 5, 10, 15, 20, 25,30..........
11 minute AMRAP
CLASSES THIS WEEK
Tuesday 1st January 2013 - CLOSED
Wednesday 2nd January - CLOSED
Thursday 3rd January - 915am ONLY *
Friday 4th January - 915am ONLY *
Saturday 5th January - 8am and 915am *
Monday 7th January - NORMAL CLASSES RESUME
* DON'T FORGET - classes on Thurs, Fri and Sat NO $ NEEDED - please bring in a donation of non perishable food items instead, in exchange for your class fees
Do Jen and Lisa really love running??? or are those guilty grins cos they got snapped with the plates not overhead...your coach is ALWAYS watching!!!
TEAM WOD (in 2's or 3's)
Run 400m carrying two med balls (9/6) between the team.
100 x Wall balls
100 x Pullups
100 x K/B Swing
100 x Burpees
Run 400m carrying two med balls between the team.
Each team member must do 10 reps before switching over.
For Time
CLASSES UP TO 7th JANUARY 2013
Monday 31st December - 915am ONLY
Tuesday 1st January 2013 - CLOSED
Wednesday 2nd January - CLOSED
Thursday 3rd January - 915am ONLY *
Friday 4th January - 915am ONLY *
Saturday 5th January - 8am and 915am *
Monday 7th January - NORMAL CLASSES RESUME
* Classes in the first week of January Thursday 3rd - Saturday 5th - NO $ NEEDED - please bring in a donation of non perishable food items instead, in exchange for your class fees
Pou took another spot on the top of the leaderboard yesterday, making EASY work of a 90kg weighted pressup. More where that came from!!!
WOD:
In 15 minutes
Run 200m with weight plate (5/10)
put it on your bar
Run 200m with weight plate (5/10)
put it on your bar
then in remaining time:
10 SDHP (40/25)
10 Push Press
run 200m
AMRAP
We have lots of exciting things in store for 2013 so stayed tuned, until then
CLASSES UP TO 7th JANUARY 2013
Saturday 29th December - 8am and 915am
Monday 31st December - 915am ONLY
Tuesday 1st January 2013 - CLOSED
Wednesday 2nd January - CLOSED
Thursday 3rd January - 915am ONLY *
Friday 4th January - 915am ONLY *
Saturday 5th January - 8am and 915am *
Monday 7th January - NORMAL CLASSES RESUME
* Classes in the first week of January Thursday 3rd - Saturday 5th - NO $ NEEDED - please bring in a donation of non perishable food items instead, in exchange for your class fees
The amazing people who took on our manically busy 12 days of Christmas WOD. Hope everyone had a super special CHRISTmas, with lots of great fun, love and food.
Strength: Weighted PressUps 5, 3, 2, 2, 1 reps
WOD:
10 Kettlebell Swings (24/16)
10 Burpees
10 Kettelbell Snatch - 5/arm (24/16)
10 min AMRAP
We have lots of exciting things in store for 2013 so stayed tuned, until then
CLASSES UP TO 7th JANUARY 2013
Friday 28th December - 915am ONLY
Saturday 29th December - 8am and 915am
Monday 31st December - 915am ONLY
Tuesday 1st January 2013 - CLOSED
Wednesday 2nd January - CLOSED
Thursday 3rd January - 915am ONLY *
Friday 4th January - 915am ONLY *
Saturday 5th January - 8am and 915am *
Monday 7th January - NORMAL CLASSES RESUME
* Classes in the first week of January Thursday 3rd - Saturday 5th - NO $ NEEDED - please bring in non perishable food items instead, in exchange for your class fees
Today you have a choice of pressies WOD's. You can do a barbell or a bodyweight 12 days of Christmas. Both workouts are performed just like you sing the song (and feel free to sing as you work).
DAY BARBELL (45/30) BODYWEIGHT
1 Handstand PressUp Jumping Jack
2 SDHP Burpees
3 Front Squat Pullups
4 Racked Lunge Jumping lunge
5 Hang Clean Box Jumps
6 Over bar burpee Kettlebell Swing
7 Deadlift Press Ups
8 Push Press Toes to bar
9 Overhead Squat Air Squats
10 Thruster Double Unders
11 Power Snatch Wall Balls
12 Run 800m Run 800m
FOR TIME
Jake and Ness (and the kids) want to wish all of you the most Blessed and amazing CHRISTmas. Thank you all for making FarNorth CrossFit the most awesome place to CrossFit and we are so looking forward to everything 2013 has in store for us all.
We pray your CHRISTmas day will be joyful, peaceful and spent with those you love.
CHRISTMAS/ NEW YEAR CLASSES
Monday 24th December - 915am ONLY
Tuesday 25th December - CLOSED
Wednesday 26th December - CLOSED
Thursday 27th December - 915am ONLY
Friday 28th December - 915am ONLY
Saturday 29th December - 8am and 915am
Monday 31st December - 915am ONLY
Tuesday 1st January 2013 - CLOSED
Wednesday 2nd January - CLOSED
Thursday 3rd January - 915am ONLY *
Friday 4th January - 915am ONLY *
Saturday 5th January - 8am and 915am *
Monday 7th January - NORMAL CLASSES RESUME
* Classes in the first week of January Thursday 3rd - Saturday 5th - NO $ NEEDED - please bring in non perishable food items instead, in exchange for your class fees
Hi guys - 3 more sleeps til Christmas...woohooo - please take the time to give feedback on FNCF in 2012. Only 16 of you have done the survey so far :o/ here's the link again FNCF Feedback survey 2012
Today we meet another CrossFit HERO:
"Nutts"
10 Handstand push-ups
15 Deadlift (110/80)
25 Box jumps (60/50)
50 Pull-ups
100 Wallball (20/14)
200 Double-unders
Run 400 meters with a plate (20/10)
FOR TIME (35 min time cap)
Can be performed in pairs
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.
Make sure you try and get in on Monday 9:15 am ONLY for our extra special 12 days of Christmas WOD (Christmas costumes welcome) and don't forget.......
CHRISTMAS/ NEW YEAR CLASSES
Monday 24th December - 915am ONLY
Tuesday 25th December - CLOSED
Wednesday 26th December - CLOSED
Thursday 27th December - 915am ONLY
Friday 28th December - 915am ONLY
Saturday 29th December - 8am and 915am
Monday 31st December - 915am ONLY
Tuesday 1st January 2013 - CLOSED
Wednesday 2nd January - CLOSED
Thursday 3rd January - 915am ONLY *
Friday 4th January - 915am ONLY *
Saturday 5th January - 8am and 915am *
Monday 7th January - NORMAL CLASSES RESUME
* Classes in the first week of January Thursday 3rd - Saturday 5th - NO $ NEEDED - please bring in non perishable food items instead, in exchange for your class fees
It's been awesome to have Mike, Starce and Jules visiting from CrossFit Alive, (home of our old friend Brian Fury Cardeno) while they visit home for Christmas. Next week will be so exciting with all the celebrations but don't forget the reason for the season - Jesus!!!! as Mike's shirt says "May I never boast, except in the cross of the LORD" Galatians 6:14
Strength: Turkish GetUps 5 x 2 reps (1/arm)
WOD:
Push Press (40/25)
Sit Ups
3 reps...6 reps...9 reps...etc
6 min AMRAP
REST 2 mins
Front Squat (50/35)
Press Ups
3 reps...6 reps...9 reps...etc
6 min AMRAP
Make sure you try and get in on Monday 9:15 am ONLY for our extra special 12 days of Christmas WOD and Don't forget.......
CHRISTMAS/ NEW YEAR CLASSES
Monday 24th December - 915am ONLY
Tuesday 25th December - CLOSED
Wednesday 26th December - CLOSED
Thursday 27th December - 915am ONLY
Friday 28th December - 915am ONLY
Saturday 29th December - 8am and 915am
Monday 31st December - 915am ONLY
Tuesday 1st January 2013 - CLOSED
Wednesday 2nd January - CLOSED
Thursday 3rd January - 915am ONLY *
Friday 4th January - 915am ONLY *
Saturday 5th January - 8am and 915am *
Monday 7th January - NORMAL CLASSES RESUME
* Classes in the first week of January Thursday 3rd - Saturday 5th - NO $ NEEDED - please bring in non perishable food items instead, in exchange for your class fees
STRENGTH:
2 minute max wallballs
1 minute rest
2 minute max burpees.
WOD:
20 x D/U
4 x Pistol Squats (2 per leg)
8 x T2B
10 x Deadlifts (100 / 70 )
5 Rounds for time
Massive day in the box yesterday, our busiest ever with over 30 of you training your guts out!!
Strength: Front Squat 3, 2, 2, 1, 1 reps
WOD:
6 Pullups
8 Box Jumps (60/50)
12 Kettlebell swings (24/16)
12 min AMRAP
Last week of normal hours, Christmas/New Year class timetable starting Mon 21st - Sat 5th.
Been a while since we've seen OHS's in a WOD...always a mission!!!
Welcome to Mike, Jules and Starce who joined us from CrossFit Alive in Queensland.
Strength: Deadlift 4 x 2 reps
WOD:
Round 1 - run 800m/ Round 2 - run 400m/ Round 3 run 200m
10 Power Clean (60/40)
15 Ring Dips
20 Air Squats
3 rounds for time
FNCF 2012 FEEDBACK - HERE'S A FEEDBACK SURVEY, CAN YOU PLEASE COMPLETE IT FOR US!!!!
Only a week until our reduced Christmas timetable:
CHRISTMAS/ NEW YEAR CLASSES
Monday 24th December - 915am ONLY
Tuesday 25th December - CLOSED
Wednesday 26th December - CLOSED
Thursday 27th December - 915am ONLY
Friday 28th December - 915am ONLY
Saturday 29th December - 8am and 915am
Monday 31st December - 915am ONLY
Tuesday 1st January 2013 - CLOSED
Wednesday 2nd January - CLOSED
Thursday 3rd January - 915am ONLY *
Friday 4th January - 915am ONLY *
Saturday 5th January - 8am and 915am *
Monday 7th January - NORMAL CLASSES RESUME
* Classes in the first week of January Thursday 3rd - Saturday 5th - NO $ NEEDED - please bring in non perishable food items instead, in exchange for your class fees
Saturdays "Cards" Wod.Tough.
STRENGTH:
Squat Snatch, 5 x 1 reps @ 80% 1rpm.
WOD:
O/H Squat (45/30)
Burpees
21 -* 15 -* 9 *
* 30 x D/U between each round.
For time.
FNCF 2012 FEEDBACK - HERE'S A FEEDBACK SURVEY CAN YOU PLEASE COMPLETE IT FOR US!!!!
Only a week until our reduced Christmas timetable:
CHRISTMAS/ NEW YEAR CLASSES
Monday 24th December - 915am ONLY
Tuesday 25th December - CLOSED
Wednesday 26th December - CLOSED
Thursday 27th December - 915am ONLY
Friday 28th December - 915am ONLY
Saturday 29th December - 8am and 915am
Monday 31st December - 915am ONLY
Tuesday 1st January 2013 - CLOSED
Wednesday 2nd January - CLOSED
Thursday 3rd January - 915am ONLY *
Friday 4th January - 915am ONLY *
Saturday 5th January - 8am and 915am *
Monday 7th January - NORMAL CLASSES RESUME
* Classes in the first week of January Thursday 3rd - Saturday 5th - NO $ NEEDED - please bring in non perishable food items instead, in exchange for your class fees
Jovan is with us for the holidays following a tour in the Solomons. He is a new CrossFitter but shows enormous strength and potential.
Awesome PB's on back squats yesterday and a fantastic week in the box!!!!
Skills: Double Unders and Ring work/L sits
WOD:
CARDS
Hearts = 400m run
Diamonds = knees to elbows
Spades = burpee box jumps (60/50)
Clubs = plate ground to overhead (20/10)
The class split into groups of 2 or 3.
The task: Get through a deck of cards.
Suit denotes exercise, number on card = reps. Picture cards = 10 reps, Ace = 13 reps and Joker = double the next card
HAPPY BIRTHDAY IAN PRITCHARD
Strength: Back Squat - 3, 2, 1, 1, rep then 20 reps @ 50% of your last 1 rep
WOD:
2 mins ME (maximum effort) Kettlebell swings (24/16)
straight into
Deadlifts (100/70)
Handstand PressUps
3 reps..6 reps..9 reps...12 reps...
8 min AMRAP
straight into
2 mins ME kettlebell swings (24/16)
Score = Total reps in AMRAP + total reps kb swings
Busy bars for the 915am 'Tabata' fun yesterday.
Strength: Push Press - 3, 2, 1, 1 reps
WOD:
run 400m
20 push press (40/25)
10 front rack lunges (40/25)
3 rounds for time
STRENGTH:
Muscle ups
WOD:
"Tabata something else"
Pullups
Pressups
Situps
Air squats
20 seconds on 10 seconds rest, eight rounds.
Meet Jack and Johnny Madden who we used to train with at CrossFit Birkenhead. Johnny has bought a business and is coming to live up here and Jack will be spending the holidays here helping him. They will be training with us and have heaps of experience (Jack is a Level 1 coach) so make them feel welcome and learn off them.
Strength: Snatch grip deadlift - 4 x 3 reps
WOD:
10 toes to bar
10 wall balls (20/14)
10 burpees
12 min AMRAP
Nic, Rory,Dan N and Trace; your awesome representatives @ CF Newmarket's Beast Wars Games on Saturday. They did us proud, amazing effort by each of them and cool results too!!!! Who's going to step up and join them in the next comp????
Strength: Overhead Squat - 3 x 3 reps
WOD:
5 Power Cleans (60/40)
10 box jumps (60/50)
15 kettlebell swings (24/16)
5 rounds for time
CHRISTMAS/ NEW YEAR CLASSES
Monday 24th December - 915am ONLY
Tuesday 25th December - CLOSED
Wednesday 26th December - CLOSED
Thursday 27th December - 915am ONLY
Friday 28th December - 915am ONLY
Saturday 29th December - 8am and 915am
Monday 31st December - 915am ONLY
Tuesday 1st January 2013 - CLOSED
Wednesday 2nd January - CLOSED
Thursday 3rd January - 915am ONLY *
Friday 4th January - 915am ONLY *
Saturday 5th January - 8am and 915am *
Monday 7th January - NORMAL CLASSES RESUME
* Classes in the first week of January Thursday 3rd - Saturday 5th - NO $ NEEDED - please bring in non perishable food items instead, in exchange for your class fees.
This weekend Rory, Nic, Daniel and Trace are heading down to Auckland to compete at CrossFit New Market's 'Beast Wars". Their first taste of competition.
Today is your day to be AWESOME.
STRENGTH:
3 x 2 minute plank holds, 1 minute rest each round
Handstand pressups
WOD:
Run 200m
5 x Thrusters (40/25)
5 x Pushups
Run 200m
10 x Thrusters
10 x Pushups
Run 200m
15 x Thrusters
15 x Pushups
......................... each round add 5 more reps
18 minute AMRAP
Birthday girl Nic(ole) at the front taking on Nicole yesterday. Also in shot Steen (60+ yrs) and Paige (13 yrs) - what's your excuse again? CROSSFIT IS FOR EVERYONE!!!!!!
Strength: Hang Clean and Jerk @ 80-90% 1RM 5 x 1 reps
WOD:
Deadlifts (100/70)
Burpees
10 to 1 rep
* 10 situps at the end of each round
For time
Uncle Manu (74yrs) happy in his work!!! He had an awesome training session yesterday including a PB shoulder press....what's your excuse???
Skill: Horizontal jump -3 attempts combined with mobility and practice
WOD - 'NICOLE'
run 400m
maximum pullups (1 set)
20 min AMRAP
(run 400m, do as many pullups as you can, once you come off the bar go for another run, come back do as many pullups as you can, once you come off the bar go for another run...and so on and so on)
Score = total pullups completed
HAPPY BIRTHDAY NIC!!!!!
The 530 crew taking on yesterdays optional finisher. Massive day at FNCF yesterday!!! Welcome to Johnny who has joined us from our home box CrossFit Birkenhead, welcome back to Jackson, Steve, Dave, Paula and Barry.
Strength: Shoulder Press - 3, 2, 2, 1 rep
WOD:
8 Power Snatch (40/25)
8 Box jumps (60/50)
5 min AMRAP
rest 2 minutes
8 Pullups
8 Sumo Deadlift High Pull (40/25)
5 min AMRAP
rest 2 minutes
10 situps
20 double unders
5 min AMRAP