News Archive
News Archive - April-2012
Busy, busy.....loving your guys committment and perserverance...you rock!!!
WOD - OPEN 13.4
Clean and Jerk/Press (135lb/95lb)
Toes to Bar
3 reps....6 reps...9 reps...12 reps...15 reps....18 reps....
7 min AMRAP
HAPPY BIRTHDAY JED
and for tommorrow Aleisha and Daniel Pure
Closed Easter Monday - normal classes resume on Tuesday
Some really great squat cleans yesterday and lots of Rx's on the wod!!!!
Open WOD 12.4 comes out today. Remember Sat 8am is for Open athletes, but if you are around for Easter come on down to support and have a go at 915am.
Strength: Strict Pullups - maximum consecutive then AMRAP in 5mins
WOD:
8 Sumo Deadlift High Pull (40/25)
8 Push Press (40/25)
8 Box Jumps (60/50)
10 min AMRAP
HAPPY BIRTHDAY JANINE
Yesterday was awesome, why? because we got to squat!!!
Pete 170kg and Trace 100kg for 2 reps early in the morning. Get those hips through and drive the bar up.
STRENGTH:
Squat Clean 3 x 2
WOD:
20 x sit-ups
20 x K/B Swing (24/16)
Run 400-200-400-200
4 Rounds for time
then 2 minutes max burpees
Strength: Back Squat 3 reps, 3 reps, 2 reps, 2 reps
WOD:
8 Pullups
8 Overhead Squat
10 PressUps
25 Double Unders
6 rounds for time
Unfortunately we have had a hiccup with the tee/singlet order. We are working on it and will keep you informed on when to expect them. Thanks for your patience.
Pou put in another great performance on Open wod 13.3, like all of our athletes. Only 2 wods left. If you're around over Easter weekend get down at 8am to support our athletes.
Strength: Push Press 2 x 2 reps
WOD:
6 Power Clean (70/40)
8 Toes to Bar
10 Handstand Pressups
10 min AMRAP
I love that CrossFit brings husbands, wives and kids together to train. Here's Jenni and Scott going up the ropes yesterday, only 1 rep separated them at the end of the WOD.
WOD - CROSSFIT OPEN 13.3
150 wall balls (9kgs to 10 ft/ 6kgs to 9ft)
90 double unders
30 muscleups
12 min AMRAP
This is the 8am workout for our athletes. You can also have a crack at it at 9:15am or this modified WOD
WOD #2
15 wallballs (9/6)
10 double unders
5 ring dips
12 min AMRAP
Tees will be in on Monday, please make sure you've made payment before you collect them.
The Intro class got a taste of wall balls last night. All of our athletes are going to get a massive dose of them thanks to 13.3 Well done already to Dan, Rory and Jenni who did an awesome job of the Open WOD yesterday.
Massive luck and prayers to Craig (Duds) and Dan taking on the 60km ultra marathon at Cape Reinga on Saturday. Also to Haemish running it as part of a team. God speed boys!!!!
Strength: Jerk 5, 3, 2, 1, 1 rep
WOD:
10 Thrusters (40/25)
1 Rope climb (5 strict pullups) LONG SOCKS!!!!!!
10 Snatch (40/25)
1 Muscle Up (5 ring dips)
10 min AMRAP
- Tees/Singlets should be in today so please make sure you have made your payment into our account.
- Saturday 8am- 13.3 OPEN WOD (athletes only) Everyone welcome to support
- 915am - Normal class, all welcome
The aftermath of some HEAVY front rack lunges will be felt today I'm sure.
Skills: Muscle Ups/Progressions
WOD:
run 800m
5 Handstand PressUps (3 wall climbs)
10 Pullups
10 kettlebell snatch (24/16) 5 per arm
run 400m
10 kettlebell snatch (24/16)
10 Pullups
5 Handstand Pressups (3 wall climbs)
run 800m
for time
PAYMENT FOR TEES/SINGLETS DUE.
OPEN WOD 13.3 announced @ 1pm today. Get along 8am Saturday to support our athletes.
Intro class doing TABATA, awesome work and form.
STRENGTH:
Front Squat 3 x 3
WOD:
5 x Power clean (60/40)
10 x Racked lunge (5 per leg)
10 x over-bar burpee
10 minute AMRAP
Tough workout to start the week. Awesome form on the toes to bars ladies!!
Strength: Maximum Horizontal Jump 3 attempts
WOD:
20 double unders (60 singles)
10 wall balls (9/6)
20 double unders (60 singles)
10 kettlebell swimgs (24/16)
12 min AMRAP
Tees and Singlets will be ready early this week so if you want to make payment into our account, use your name and tee as reference. Cost is $30 (tees and singlets) and for those who provided their own singlets, cost is $20. Cheers
If you haven't made it down on a Saturday yet to support our fantastic athletes, make sure you do. The atmoshere is INCREDIBLE just like them!!! So proud of all you guys ...yet again!!!!
Also extra proud of everyone who took part in the 6 week Clean Eating Challenge which ended on Saturday. We saw some great results and are extra happy to announce our winners:
1st - Pete Gray -($110) Pete lost 7.9 kgs (6.735% of his bodyweight) and a total of 24cms.
2nd - Aleisha Pure ($66) Aleisha lost 6.2kgs (6.730% of her bodyweight) and a total of 20cms.
3rd - Tracey Stewart ($44) Trace lost 3.6 kgs (5.2% of her bodyweight) and a total of 13.5 cms.
The best thing I heard is that most of you intend to keep eating this way, which is the aim of the challenge. Go to the 80:20 and still enjoy a treat meal every now and again. Awesome effort everyone.
Strength: Deadlift 3 x 5 reps
WOD:
Run 400m
20 Hand release pressups
10 Toes to Bar
5 rounds for time
Tees and Singlets will be ready early this week so if you want to make payment into our account, use your name and tee as reference. Cost is $30 (tees and singlets) and for those who provided their own singlets, cost is $20. Cheers
HAPPY BIRTHDAY STU
Love how many people choose CrossFit @ 430pm on a Friday afternoon!!
WOD: CROSSFIT OPEN 13.2
5 Shoulder to Overhead (52.5/35)
10 Deadlifts (52.5/35)
15 Box Jumps
10 min AMRAP
Our 8am will be our athletes class time, these are the heats but ALL athletes should be there by 8am for briefing and to judge others. Everyone else is welcome to cheer and shout and then take on the WOD @ 9:15am.
DON'T FORGET TO JOIN US FOR A SHARED LUNCH @ 1230. We are celebrating the end of our nutrition challenge and all of your general awesomeness. EVERYONE WELCOME!!!!!!
Everybody is getting the hang of cleans,
Strength:
Row 500m
WOD:
30 Double Unders
30 Goblet Squats (24/16)
20 Kettlebell Swings (24/16)
10 Push Press (40/25)
3 Rounds
For Time
8am CLASS SATURDAY - Will be for our athletes to take on OPEN WOD 13.2. Feel free to come cheer them on and then see how you go with the same wod @ 915am.
NUTRITION CHALLENGEES - Make sure you get in to be re-weighed, measured and have your photos done PREFERABLY TODAY!!!!!
TOMMORROW SAT 16th - 12:30pm- Shared Lunch to celebrate the end of the nutrition challenge. Everyone (members, families etc) all welcome. Bring a plate to share and some drinks
Liz and Fletch digging deep in last nights class, they have come so far in strength and form, both just 5 kgs off the Rx weight for the wod!!!!!
Strength: Weighted Press Ups 3 x 5 reps
WOD:
6 Hang Cleans (60/35)
6 Pistol Squats (3 per leg)
12 Sit ups
12 min AMRAP
STAYED TUNED - 1PM TODAY FOR THE RELEASE OF OPEN WOD 13.2
NUTRITION CHALLENGEES - Make sure you get in to be re-weighed, measured and have your photos done before Saturday.
THIS SAT 16th - 12:30pm- Shared Lunch to celebrate the end of the nutrition challenge. Everyone (members, families etc) all welcome. Bring a plate to share and some drinks.
Skill: Double Under Practice
WOD:
Run 400m
10 Overhead Squat (40/25)
10 Sumo Deadlift High Pull (40/25)
10 Push Press (40/25)
3 rounds for time
SHARED LUNCH SATURDAY @ 1230PM. Everyone welcome, come and celebrate the end of the nutrition challenge with us. Bring a plate to share, drinks and your nearest and dearest!!!
Tigga 80kg hang clean. Awesome smooth tidy llifts and P.B as well
STRENGTH:
K/B Snatch 3 x 3 each arm.
WOD:
Pullups
K/B swing (24/16)
Air squat
10 - 1
For Time
HAPPY BIRTHDAY STACEY and SCOTT!!!!
Shared Lunch - this Saturday 16th @ 1230pm. At the gym. Bring food and family!!!
The boys taking on the snatch during 13.1 - Lucas making it to 165lb and beyond.
All of our athletes did us so proud!!! Looking forward to the announcement of 13.2 this Thursday.
Strength: Hang Clean 3 x 3 reps
WOD:
5 Ground to Overhead (60/40)
10 Box Jumps (60/50)
20 Double Unders
10 min AMRAP
NUTRITION CHALLENGEES - Make sure you get in to be re-weighed, measured and have your photos done before Saturday.
THIS SAT 16th - 12:30pm- Shared Lunch to celebrate the end of the nutrition challenge. Everyone (members, families etc) all welcome. Bring a plate to share and some drinks.
Open WOD 13.1 today for our fine athletes. Have nerves of steel, embrace the calm before the storm and unleash the passion, leave nothing behind.
WOD 13.1
40 x burpees (touching bar 6 inches higher than your max vertical reach)
30 x snatch (75lbs/45lbs)
30 x burpees
30 x Snatch (135lbs/75lbs)
20 x burpees
30 x Snatch (165lbs/100lbs)
10 x burpees
As many snatches at (210lbs/120lbs)
17 minute AMRAP
For our other athletes who aren't competing in the open the scaled version is as follows:
10 x burpees
10 x ground to over head (40/25)
10 minute AMRAP
8:00am class is for open athletes only to do, we will try our best to get through them all as quick as possible to allow those who came for a trail wod or a regular Saturday WOD to take part at 9:15am - 9:30am class.
Feel free to come down at 8:00am and cheer everyone on.
Oly club is at 10:30am - 12:00ish
Finally it has begun. WOD 13.1 was announced yesterday and we have already had three brave athletes take it on - Rory completed 144 reps, Zee 129 reps and George 100 reps.
Most of our athletes will be taking it on Saturday morning from 8am. We would really appreciate it, if you were planning on training on Saturday, that you come at 9:15am. You are welcome to come from 8am to cheer our athletes on but as it is a long AMRAP we need to let these guys go first. We also won't be able to have any newbies so please tell anyone who is keen on a trial to get in touch with us and we will make other arrangements.
At 9:15 everyone else will get a chance to have a go at a modified/shortened version as we will struggle to get through everyone otherwise.
We really appreciate your help with this.
Strength: Snatch 3, 3, 2, 1 reps then max reps touch and go @ 70% of 1RM
WOD:
run 800m
Kettlebell swings (24/16)
Knees to elbows
10 to 1 reps
run 800m
for time
HAPPY BIRTHDAY RISSA
- Last day for tee/singlet orders today!!!!
- Shared lunch to celebrate the end of the nutrition challenge next Sat 16th @ 1230. EVERYONE WELCOME
Rory 50.75kg and Haydan 46.5kg weighted pullups, making it look so easy.
STRENGTH:
Back squat 3 x 3 then 15 reps at 70% of last set.
WOD:
50 x Burpees
20 x Front squats (50/35)
50 x Burpees
For time.
Watch out today for the release of WOD 13.1!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Congrats to Cole with a 40kg TGU and George with his first muscle up.
Welcome back to Kim, Tamla and Sue from our last Intro and Brett and welcome home Charles.
Strength: Weighted Pullups 5, 3, 2, 2, 1 reps
WOD:
20 situps
10 deadlifts (80/60)
5 Handstand Pressups (or 3 wall climbs)
10 min AMRAP
CrossFit Open -
First WOD announced this Thurs 2pm. Athletes you are repsonsible for watching the standards video and knowing the expectations for each WOD. You are also responsible for submitting your score to the website by each MONDAY 12 noon. You must be at the box by 8am Saturday, if you can't do it at that time you must make other arrangements with Jake and Ness.
Everyone else, we are doing the Open WOD's each Saturday so feel free to join us and give them a go as well as counting, encouraging and being awesome supporters for our athletes.
Tee and Singlet Orders
Last day for orders is on Saturday so make sure if you want a tee or singlet fill in the order form. Payment will be required when you pick your order up.
Strength: Turkish Get Ups 3 x 2 reps/arm
WOD: 12 min AMRAP
25 pressups
50 double unders (100 singles)
25 chest to bar pullups
50 double unders (100 singles)
25 toes to bar
50 double unders (100 singles)
remaining time AMRAP Squat clean @ 65/45
Score = total number of squat cleans
CrossFit Open -
First WOD announced this Thurs 2pm. Athletes you are repsonsible for watching the standards video and knowing the expectations for each WOD. You are also responsible for submitting your score to the website by each MONDAY 12 noon. You must be at the box by 8am Saturday, if you can't do it at that time you must make other arrangements with Jake and Ness.
Everyone else, we are doing the Open WOD's each Saturday so feel free to join us and give them a go as well as counting, encouraging and being awesome supporters for our athletes.
Tee and Singlet Orders
Last day for orders is on Saturday so make sure if you want a tee or singlet fill in the order form. Payment will be required when you pick your order up.
Another super massive Sat morning. 25+ athletes through! Welcome to Kathy, Sara, Haydn, Jesse, Leesa and Brett who came for a trial and welcome back from their Intro to James and Mark. Following that we had 11 athletes in the Oly Club session, where Coach Jake got a PB 110kg snatch and Rory a PB 100 kg snatch. Thanks to the awesome coaching eye of Dr Michael Smith.
Massive week ahead, only 2 weeks of the nutrition challenge left and the start of the CrossFit Open. EXCITEMENT ++++++
Strength: Thrusters 5, 3, 2, 2, 1 reps
WOD: (courtesy of CFNZ)
20 Overhead Squat (40/25)
20 Thrusters
20 Sumo Deadlift High Pull
20 Push Press
20 Front Squat
EMOM 4 burpees must be performed then carry on wherever you left off.
For Time
Zee with an amazingly strong 52.5kg shoulder press. Can't wait to see her take on the strength workout in the Open!!!!
Strength: Deadlift 3 x 3 reps
WOD:
20 Double Unders
10 Kettlebell Swings (24/16)
5 min AMRAP
3 min REST
10 Box Jumps (60/50)
5 Clean and Jerk (60/40) / 10 Ground to Overhead (20/10)
5 min AMRAP
3 mins REST
10 Pullups
8 Ring Pressups/Pressups
5 min AMRAP
CROSSFIT OPEN 2013
Next Saturday is the start of the CrossFit Open WOD's. Even if you haven't signed up make sure you come and do the wod's with us, support and encourage each other, even judge and count if needed. The next 5 weeks will be ultra exciting!!!!
Trace got through her first wod with muscle ups Rx'd yesterday. Look out Open..those muscle ups will be worth a lot of places up the ladder at least.
Awesome group of athletes in our Intro programme that ended last night. Make sure you make them feel welcome when they join the 'big kids' classes next week.
Strength: Shoulder Press 4 x 2 reps
WOD:
8 Handstand Pressups
8 Box Jumps
8 Power Snatch (40/25)
10 minute AMRAP