News Archive
News Archive - January-2012
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
Welcome back to Pierre (Rapid CrossFit) and Marcus (CrossFit Te Rapa) last night, also a big welcome to Nicci (CrossFit Canterbury). Marcus and Nicci will be with us for a couple of months so make sure you get to know them if they're in your class.
Strength: Weighted pullups 3 x 3 reps
WOD: 'Elizabeth'
Cleans (60/42.5)
Ring Dips
21 -15- 9 reps
for time
CHRISTMAS PARTY - this Saturday 4pm. BYO drinks + nibbles OR veges/salad OR dessert. Can all adults PLEASE bring a $2-$5 funny or foodie secret santa pressie. Kids will be sorted.
Can't wait to celebrate with everyone!!!!
Strength: 7 mins - EMOM (every minute on the minute) 2 x Squat Snatch @ 80%
WOD:
10 kettlebell snatch (24/16) 5/arm
10 box jumps (60/50)
10 knees to elbows
5 rounds for time
CHRISTMAS PARTY - this Saturday 4pm. All adults PLEASE bring a $2-$5 funny or foodie secret santa pressie. Kids will be sorted. Can't wait to celebrate with everyone!!!!
HAPPY BIRTHDAY to DAN for Sunday
First time for plate ground to overheads yesterday!!!.
Strength: Thrusters 3, 3, 2, 2, 1 reps
WOD:
50 pullups
25 double unders
50 KB Swings
25 double unders
50 pressups
25 double unders
50 toes to bar
25 double unders
For Time
CHRISTMAS PARTY NEXT SATURDAY from 4pm. Make sure you come out and celebrate with us!!!
76kg weighted pressups.
STRENGTH:
CLEAN: 5 x 2 @ 80%
WOD:
Front Squat (50/30)
Box Jump
Plate Ground to Overhead (20/10)
21 -* 15 - *9 *
*20m O/H plate lunge between rounds (20/10)
Strength: Weighted PressUps 3 x 3 reps
WOD:
run 400m
20 push press (40/25)
10 power snatch (40/25)
4 rounds for time
Our amazing new Intro crew took on Tabata last night and did awesome!!!
Strength: Front Squat 4 x 3 reps
WOD:
6 mins for maximum reps wallballs (20/14)
rest 2 minutes
4 mins max reps of double unders
rest 1 minute
2 mins maximum reps of box jumps (60/50)
rest 30 secs
1 min max reps Handstand Pressups
DON'T FORGET TO SIGN UP FOR THE CHRISTMAS PARTY PLEASE!!!!
Trace making a 95kg deadlift look easy. She went on to knock out 105kg x 3 reps, add that to her 90kg back squat from Friday and she is pretty ready to take on her first comp in December. Trace and Daniel N, Rory and Nic and possibly George and Maia will be representing us at CF Newmarket pairs competition on Dec 8th. Can't wait to see how they perform!!!!!
Strength: Maximum consecutive pullups (strict, kipping or butterfly)
WOD: "D.T"
12 Deadlift (70/50)
9 Hang Power Clean
6 Jerk (push, split, squat)
5 rounds for time
FNCF Christmas Party is on Saturday 1st December 2012 from 4pm - ALL WELCOME with family of course.
We will supply the meat, you bring your drinks and either nibbles, a salad/vege dish or a dessert.
Please sign up on the whiteboard with number of people attending. Also if anyone has access to a couple of trestle tables we can borrow, that would be great.
WE (and Kaye, Dan, Isabel and Paula) DID IT!!!!!! The Kerikeri Half Marathon - 21.1kms and with some awesome times too. Jake and Ness are so awesomely proud of everyone who took part and your efforts are outstanding. CROSSFIT WORKS!!!!! There is always room for a little lunacy too, which makes life that much more fun as the burpee marathoners showed 21.1 kms + 210 burpees + some HSPU's.
Strength: Deadlift 5 x 3 reps
WOD:
15 kettlebell swings (24/16)
10 Goblet Squat (24/16)
2 Muscle Ups (or 3 wall climbs)
14 min AMRAP
FNCF Christmas Party is on Saturday 1st December 2012 from 4pm - ALL WELCOME with family of course.
We will supply the meat, you bring your drinks and either nibbles, a salad/vege dish or a dessert.
Please sign up on the whiteboard with number of people attending. Also if anyone has access to a couple of trestle tables we can borrow, that would be great.
FarFaster Running Crew
It's been many months since this intrepid crew first took on the 10km run into town and decided to have a crack at Kerikeri. We took part in Kiwi Conditioning's running clinic and along with Sam and Isabel have spent the last ten weeks preparing for the half marathon, using predominantly CrossFit training and endurance methodology = NO LONG SLOW DISTANCE
Sam, Isabel, Nic and Craig and others from the box (Maia, Kaye, Dan, Lucas, Paula, Ness P) will be running for time whilst George, Ness and Jake will be putting more of an AMRAP spin on the event. Wish these guys all the best if you see them today - GOD SPEED TEAM!!!!!
Strength: 15 mins to find 1RM Back Squat
WOD: Either Baseline Fitness Test
or Row 2kms
or Run Testing (800m, 1600m or 3kms)
FINISHER - TABATA
Box Jumps (60/50)
Pull ups
Kettlebell Swings (24/16)
8 rounds of each exercise 20 secs work/10 secs rest
GYM CLOSED TOMMORROW
Strength/Skill: Gymnastics Testing alternate with Power/Squat Snatch -1 rep max
WOD:
10 Push Press (40/25)
20 Burpees
10 Overhead Squat (40/25)
20 Sit ups
12 minute AMRAP
GYM CLOSED ON SATURDAY
Great effort on the Metcon tests yesterday. Well done to Sue, Maia and Daniel who did both the baseline test AND Helen straight after. Also Lucas who knocked off Fran in sub 5mins and knocked another of his goals off his chart. Just King Kong to go!!!!
Lots of people making great improvements!!! Our November Intro crew kicked off their CrossFit adventure last night, can't wait to see their improvements in three weeks time.
DON'T FORGET - GYM CLOSED SATURDAY - Kerikeri half marathon.
Strength: Maximum Pressups or Handstand pressups alternate with Air Squats or Pistol Squats
WOD: "The CHIEF"
3 Power Cleans (60/40)
6 pressups
9 air squats
3 min AMRAP
rest 1 minute
5 rounds (record score for each round)