News Archive
News Archive - January-2012
Todays workout is a special Halloween one courtesy of CrossFit NZ.
Skill: Double Unders (maximum consecutive in 3 minutes)
WOD - Zombies vs Humans
The workout will go in two waves.
Newer CrossFitters (3mths or less CrossFit = Humans) start the workout with the first wave.
More experienced CrossFitters (3 mths CrossFit + = Zombies) will start 3 minutes after the humans and try to catch them!
60 Double unders
50 KB swings 24/16kg
40 Box jumps 60/50cm
30 Situps
20 Pushups
Run 1000m
Any Humans caught by a Zombie must do 25 burpees after the workout.
Any Zombies who don’t catch a Human must do 25 burpees after the workout
Well done to Ian, Manu and Tamzin making the step up from the Intro programme to regular classes!!!!
Strength: Snatch 5, 3, 2, 1, 1 reps
WOD:
run 400m
10 thrusters (42.5/30)
10 bar burpees
5 rounds for time.
BY THE END OF THIS WEEK (please):
-
Last chance to indicate what date you want the FNCF Christmas party - Saturday 1st December or Sat 8th??
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We are still looking for ideas for our summer tshirt/singlet design/logo.
Great energy and effort from everyone on Saturday morning!
Strength: Maximum consecutive pressups (3 attempts)
WOD:
10 kettlebell snatch (left arm) to overhead lunge (right leg) (24/16)
10 kettlebell snatch (right arm) to overhead lunge (left leg) (24/16)
50 situps
50 double unders
3 rounds for time
BY THE END OF THIS WEEK (please):
-
Last chance to indicate what date you want the FNCF Christmas party - Saturday 1st December or Sat 8th??
-
We are still looking for ideas for our summer tshirt/singlet design/logo.
The FRAN war faces.!! Awesome work from everyone yesterday.
Strength/Skill: Clean - Every 20 secs for 6 minutes (18 reps in total) @ 80%- 90% of your 1RM
WOD:
Run 400m with a weight plate
put it onto your bar
Run 400m with a weight plate
put it onto your bar
30 Ground to overhead (60/35)
30 hand release pressups
50 kettlebell swings (24/16)
50 double unders
For Time
1 km row for time....how hard can it be huh?????? Ask everyone from yesterdays class..wait they're still on the floor recovering
Well done to our latest Intro Group who graduated last night. Can't wait to have you guys with us in the 'big kids' classes!!!!
Strength: Turkish Get Ups - 4 x 2/arm
WOD: "FRAN"
Thrusters (42.5/30)
Pullups
21 - 15 - 9 reps for time
Compare to: 5/7/12
This is a CrossFit classic WOD and worldwide CrossFitters always want to know...."what's your Fran time?"
If you can't Rx then at least make sure you go to the upper limits of your ability on this one so you really get the full benefits and experience that is "FRAN"
FNCF Christmas @ the farm - Sat 1st or Sat 8th???? Put your date preference on the whiteboard ASAP please.
Those of us on the nutrition challenge...keep it going only a couple of weeks left. Let us know how it has been for you and what changes it has made in your life.
HAPPY BIRTHDAY CRAIG!!!!
Ilia is a natural under the bar, strong press and jerks, good work.
STRENGTH:
1000m Row for time
WOD:
Run 400/200/400/200
10 x Power clean (60/40)
10 x Box Jumps (60/50)
10 x T2B
4 Rounds
STRENGTH:
Shoulder press 3 x 3
Push press 3 x 2
Jerk 3 x 1
WOD:
Pullups 10 - 1
O/H Squats (40/25) 1 - 10
For time
Check out the amazing athletes that took on MURPH on Saturday. Proud of all of you!!!!
STRENGTH:
Deadlift 4 x 2
WOD:
12 x K/B Swing (24/16)
10 x Ring Pressups
4 x Pistol Squats
15 minute AMRAP
FarNorth CrossFit Christmas Party - we are looking at either Saturday 1st or Saturday 8th of December out at the farm. Indicate on the whiteboard which date would suit you best. Please let us know by the end of the week.
HAPPY BIRTHDAY STEVE
Today we meet another of the CrossFit 'heroes' (some of us met him back in March)
‘Murph’
In memory of Navy Lieutenant Michael Murphy, 29, who was killed in Afghanistan June 28th, 2005
- Run 1.6k
- 100 Pull up
- 200 Push up
- 300 Squat
- Run 1.6k
Partition the pull ups, push ups and squats as required. (eg 5 pullups, 10 pressups, 15 squats x 20 sets)
Partnering up, threes, even fours is an option for this workout, as is individual 1/2 Murph or even 1/4 Murph.
GYM CLOSED ON MONDAY
Strong weighted pullups last night - Pou with 41.5kgs x 3 reps
Skill: Gymnastics - Ring work, L sits, handstands, headstands etc
WOD:
Handstand Pressups
Squat Cleans (50/35)
Burpees
21 - 15 - 9 reps For Time
GYM CLOSED MONDAY
HAPPY 18th BIRTHDAY TIGGA
Rory at the bottom of his 80kg snatch, he went on to add a 120kg clean and jerk to make the top total of 200kgs in our first OLYMPIC LIFT TOTAL yesterday. Jake (197.5) and Lucas (195) were just shy and Trace (97.5) and Ness (92.5) are nudging the magic 100kgs on the ladies side.
Well done to everyone who took part, it's good to know where you are at and where you can aim from here.
Strength: Weighted pullups 4 x 3 reps
WOD:
Run 400m
10 Overhead Squats (40/25)
20 situps
4 rounds for time
GYM CLOSED ON MONDAY (LABOUR DAY)
Good skills yesterday, Cole managed a one handed handstand hold for an easy minute.
Trace squatted 82.5kg for three reps.
WOD: OLYMPIC LIFT TOTAL
Three attempts to find your 1 rep max in -
Squat Snatch
Squat Clean and Jerk
There will 15 minutes of skill/tech practice for the lifts and will progress with warmup lifts till desired start weight is reached.
"You can be a good lifter and not good at CrossFit but you cannot be good at CrossFit if you are not a good lifter" Spencer Arnold
Labour weekend Monday 22nd - GYM CLOSED
Packed lineup on wall balls last night.
Strength: Back Squat 3 x 3 reps
WOD:
5 deadhang pullups
2 Turkish Getups - 1 per arm (24/16)
12 minute AMRAP
- Tommorrow is our OLYMPIC LIFT TOTAL - 3 attempts to find your 1 Rep Max for the Squat Snatch and the Squat Clean and Jerk. Everyone should make an effort to have a go at this WOD - In Spencer Arnold's (CrossFit Games competitor and Coach) immortal words "You can be a good lifter and not be good at CrossFit but you cannot be good at CrossFit if you are not a good lifter" Even if you only lift the bar at least you then have a benchmark to progress from. Olympic lifting is an integral part of CrossFit and something we all need to work on.
- LABOUR WEEKEND - Normal classes on Saturday, GYM CLOSED MONDAY.
The family that trains together becomes FAR fitter, faster, stronger and better together!!!! New term of Junior and High School CrossFit starts this week. Still spaces available, so sign your kids up today.
Strength: Shoulder Press 4 x 3 reps
WOD:
10 knee to elbows
20 wallball (9/6)
30 pressups
40 kettlebell swings (24/16)
50 double unders
run 800m
50 double unders
40 kettlebell swings (24/16)
30 pressups
20 wall balls (9/6)
10 knees to elbow
For Time
- WEDNESDAY we will be doing OLYMPIC LIFT TOTAL (3 attempts to find your 1 rep max Clean and Jerk and Snatch) - just a heads up, some of you will really want to do this one!!!
- NUTRITION TIP - Week 3 on 'Sunday' last night they had a segment on the pros and cons to gluten free - if you missed it you can watch it online here TVNZ also here's a link to one of my favourite paleo blogs nomnompaleo (see you next year drool drool ....you'll get stuck here for hours)
Big hard classes yesterday, finish off the week with another one today!
STRENGTH:
Deadlift: 4 x 3
WOD:
6 x Pullups
8 x O/H Squats (40/25)
10 x Pressups
15 minute AMRAP
The new Intro Crew getting their swing going last night.
Strength: Core work
1 min Maximum Effort Plank hold
1 min Maximum Effort Hollow Rock
1 min Maximum Effort GHD Back Extensions
1 min rest
2 rounds
WOD:
20 Double Unders
20 KB swings (24/16)
5 min AMRAP
rest 2 mins
20 Air Squats
15 Deadlift (60/40)
5 min AMRAP
rest 2 mins
20 situps
10 push press (40/25)
5 min AMRAP
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Next month (Tues 13th - Thurs 29th November) will be our last Intro Programme until February. If you know of anyone who is keen to get on board with CrossFit tell them to get in touch ASAP. 4 places are already taken, so only a few remain.
-
Junior CrossFit and High School classes are back again next week. Let us know if you have younger athletes who are keen to join us so we can enrol them.
The 530 crew on their 400m run passing our flash new sign....woohoo top of the board!!!!
Skill - Maximum consecutive double unders (3 minutes)
WOD:
Wall Ball (9/6)
Clean (60/40)
21 - 15 - 9 reps
for time
-
Welcome to another awesome Intro group who joined us last night to start their journey to become Far Fitter, Stronger, Faster and Better.
-
Next month (Tues 13th - Thurs 29th November) will be our last Intro Programme until February. If you know of anyone who is keen to get on board with CrossFit tell them to get in touch ASAP. 4 places are already taken, so only a few remain.
-
Junior CrossFit and High School classes are back again next week. Let us know if you have younger athletes who are keen to join us so we can enrol them.
NUTRITION TIP - Hearing of good results from the first week - Well done all. At the same time hearing some food slipping in that some of you know you shouldn't be eating. If you do slip get back on the plan straight away. Try and make the 6 weeks strict as to see what this eating plan can do for you, resist the temptation or at least go through this checklist if you really feel the desire - Should I cheat?