News Archive
News Archive - February-2012
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
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: Every 30 seconds for 8 minutes (16 reps)- Squat Snatch
WOD:
Run 400/200/400/200
10 push press (40/25)
10 toes to bar
20 double unders
4 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.
Jumping pullups for the 'Filthy Fifty',
STRENGTH:
Front Squat 5 x 4 reps
WOD:
8 x Air Squats
10 x K/B Swing (24/16)
12 x Press-ups
12 min AMRAP
The Countdown is on.... 12 weeks until the Crossfit Open 2013.
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.
Jenni and the boys take on 150 burpees, 150 situps and 1.6 kms of running - woohoo everyone!! Big congrats to Dan N too who took on the vertical jump leader board and went to the top with 136cm, he also made but didn't quite hold 140cms...massive effort.
WOD - FILTHY FIFTY
50 box jumps (50/40)
50 jumping pullups
50 kettlebell swings (16/12)
50 walking lunges
50 knees to elbows
50 pushpress (20/15)
50 GHD back extensions (or supermans)
50 wall balls
50 burpees
50 double unders
FOR TIME (40 minute time cap)
can be scaled to the dirty 30's
Look forward to seeing everyone at the farm tonight to celebrate a fantastic year!!!!
Our awesome Intro group graduated last night. Not only did they knock heaps of time off their baseline fitness tests, they also managed another workout straight after. Something I bet none of them imagined would be possible 3 short weeks ago. Make sure you make them feel welcome when they join your classes next week!!! Well done guys.
Strength: Maximum vertical jump
WOD:
run 800m
50, 40, 30, 20, 10 burpees
10, 20, 30, 40, 50 situps
run 800m
for time
Good luck to TOMIKA as he takes on the "IRON MAORI" this weekend. Kia Kaha e hoa.
Don't forget the Christmas Party on Saturday @ the Farm. 4pm onwards Ho Ho Ho!!
Good stuff happening at the box today, heavy deadlifts, smashing WODS, Lucas's PB 92.5kg snatch.AWESOME.
Skill:
10 minutes practice....... anything
WOD: (Courtesy of CFHQ)
400m Run
3 Rounds of "Cindy"
5 x Pull-ups
10 x Press-ups
15 x Air Squats
20 minute AMRAP.
This was Rory 6 weeks ago struggling into an 80 kg snatch after numerous attempts. Last night he smashed out 97.5kgs for the FSCF Oly lifting competiton!!!!!!! 17.5kg increase in 6 weeks - massive!!!
Strength: EMOM for 10 minutes - 2 deadlifts @ 70% of 1RM
WOD:
20 double unders
10 clusters - [squat clean to thruster] (40/25)
5 handstand pressups
12 min AMRAP