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

Happy 1 year at FarNorth CrossFit Rissa!!!!!!!

Steen (65+ yrs) blitzed everyone with a 7:05 plank hold yesterday.

Strength Technique: Behind the neck jerks and snatch balance

WOD:

5 Power Clean (70/50)

30 Double Unders

2 Muscle Ups

10 minute AMRAP

Don't forget to put your Tee/Singlet orders in ASAP

Some thruster fun in the 430 class.

Strength: Maximum Plank hold straight into max unbroken pressups x 3

WOD:

Run 800m

30 kettlebell swings (24/16)

20 burpees

Run 400m

30 kettlebell swings (24/16)

20 burpees

run 200m

30 kettlebell swings

20 burpees

For Time

Only 1 week til the 1st CrossFit Open WOD is announced....exciting. Look forward to seeing everyone on Saturday mornings to take on the WOD's (whether you're entered or not), judge, count and encourage each other. 

T Shirt and Singlet order forms are up on the small whiteboard. $30 per shirt/singlet. Get your order in by Sat 9th March.

Is that Tigga there we see !!!!!!

Happy birthday little Paige!!!!!!!!!!

STRENGTH:

Romanian Deadlift 3 x 5

WOD:

Thrusters (45/30)

Toes to bar

2, 4, 6, 8 ............

8 minute AMRAP

Saturdays' WODs are usually gruelling, specially when there's a two for one special going on(two WODS back to back).

STRENGTH:

1 x clean pull 1 x clean (speed and tech)

WOD:

8 x K/B snatch (24/16) 4 per arm.

10 x Box jump (60/50)

10 x press-ups

10 minute AMRAP

then max sit-ups for two minutes.

Good to see Lucas back on deck after getting out of hospital. Can't keep a good man down!!

Skills: 3 sets - HandstandPressUps Max and Ring Dips Maximum

WOD A

run 200m

maximum set of pullups

run 200m

maximum set of pressups

10 min AMRAP (score is total reps of pullups and pressups)

WOD B

10 kettlebell swings (24/16)

10 air squats

10 burpees

10 min AMRAP

3 min rest between AMRAPs

Remember Oly Lifting Club meets today 1030am - 12 noon. Gold coin donation - come and train together to improve your Olympic Lifting.

2 weeks from today we will be throwing down CROSSFIT OPEN 13.1 Even if you haven't signed up for the Open come down and have a go at the WOD's as well as encouraging and counting/judging our athletes. Let's celebrate the OPEN as a community, everyone!!!!

Big 6:00am classes on the go..

Happy Birthday Tomika and Dan N (21)!!!!!

STRENGTH:

Front Squat 4 x 2

WOD:

15 x Deadlift (80/50)

10 x Pullups

5 x HSPU (3 x wall climbs, scaled)

3 Rounds for time

Hmmmm, someones really happy with their new Reebok Crossfit Nano u-form shoes, heat needed to mould the shoe perfectly to the feet, very cheeky.

Happy one year at FNCF for Gavin and Maia!!!!

SKILL:

Double under practice / Max double unders etc.

WOD:

Run 400m then...

5 rounds of:

5 x power cleans (70/45)

10 x H/R pressups

15 x air squats, then..

Run 400m, then...

3 rounds of

5 x power cleans

10 x H/R pressups

15 x air squats, then..

Run 400m.

20 minute time cap.

Steve getting under his shoulder to overhead. Yesterdays EMOM was deceptively hard but by the end everyone's clean/press/jerk were looking extra sharp. Well done!

Strength: Power Snatch 3 x 3 reps

 WOD:

10 Front Squats (50/35)

10 Ring Rows

20 Sit Ups

5 rounds for time

Some 10m shuttles for the boys last night, always starts well but quickly becomes harder than you think.

Strength: Snatch Grip Deadlift 3 x 3 reps

WOD:   EMOM for 20 mins

Even Minute: 4 Ground to Overhead (60/40)

Odd Minute: 30 double unders (60 singles)

Juniors classes start today @ 330pm-415pm

430pm class starts today

ANother chocka Saturday morning, heaps of newbies giving CrossFit a go. Hope you all enjoyed it!!!!

Strength/Skill: 5 mins maximum effort 10m shuttle runs

WOD:

10 Push Press (45/30)

10 Box Jumps (60/50)

10 burpees

10 min AMRAP

Junior CrossFit - starts Tomorrow 3:30 - 4:15pm 8 weeks $60/child

430pm classes on Tuesday starting tomorrow

Week 3 of the NUTRITION CHALLENGE - woohoo!!! If you want to have a weight/measure recheck see Ness during the week.Always good to make sure you're on the right track. Blog will be updated tomorrow now I FINALLY can get access to the website.

CROSSFIT OPEN STARTS IN ABOUT 16 DAYS - get your entry in if you haven't. All Saturday WOD's from Mar 9th til Apr 6th will be the Open WOD's, so get involved.

Trace showing awesome power on yesterdays hang cleans

Skill/Strength: Pull ups (strict/weighted/unbroken) alternate with Max double unders

WOD: FIGHT GONE BAD (modified)

Wall Balls (9/6)

Push Press (40/25)

Box Jumps (60/50)

Toes to Bar

Burpees

REST

3 rounds for total reps

Spend 1 minute at each exercise with a continuously running clock. Complete each exercise getting AMRAP for each round. Score is total for all three rounds.

Zee looking strong under the overhead squats yesterday.

Strength: Core complex - Planks/box jump throughs/L sits

WOD:

10 Pullups

8 Hang Power Clean (70/40)

6 Pistol Squats (10 air squats)

10 min AMRAP

Strength: Hang Power Cleans 3 x 3 reps

WOD:

Overhead Squats (40/25) 10 - 1 reps

Box Jumps (60/50) 1 -10 reps

FOR TIME

HAPPY BIRTHDAY TRACE

Happy Valentines Day

NEWS FLASH

• We are adding 430pm class to the timetable on Tuesdays from next Tuesday (19th)
• OLY LIFTING CLUB - every Saturday from 1030am - 12 noon. This is not a teaching class as such, as your coaches will be lifting at the same time, but you will be coached as you lift. It is a great opportunity for those of you who want to practice and improve your snatch and your clean and jerk. Gold coin donation to attend.
• SIGN UP FOR THE OPEN - ASAP. Only about 3 weeks til it kicks off.
• Junior CrossFit starts next Tues (19th) @ 330pm. 7-11yr olds. 19th Feb - 9th April (8 wks=$60)

James and Dan, from our new Intro group, taking on the row portion of their baseline test. There were some awesome efforts and scores from everyone last night. Welcome to CrossFit!!!

Strength: Back squat  3 x 3 reps

WOD:

8 Overhead Plate Lunge (20/10)

8 Burpees (head behind plate, jumping onto plate to finish)

8 min AMRAP

Finisher/Practice

5 mins Muscle Ups/Progressions

NEWS FLASH

• We are adding 430pm class to the timetable on Tuesdays from next Tuesday (19th)
• OLY LIFTING CLUB - every Saturday from 1030am - 12 noon. This is not a teaching class as such, as your coaches will be lifting at the same time, but you will be coached as you lift. It is a great opportunity for those of you who want to practice and improve your snatch and your clean and jerk. Gold coin donation to attend.
• SIGN UP FOR THE OPEN - ASAP. Only about 3 weeks til it kicks off.
• Junior CrossFit starts next Tues (19th) @ 330pm. 7-11yr olds. 19th Feb - 9th April (8 wks=$60)

What a gorgeous bunch of junior CrossFitters we had last year (plus Pikau who missed the photo!!)

These juniors (- Isaac) are returning to CrossFit Juniors starting next Tuesday at 330pm. We have space for one or two more 7 - 11 year olds if you know of any kids keen to give CrossFit a go. It is running on Tuesday afternoons for 8 weeks from Tuesday 19th Feb - Tues 9th April - cost $60 for one child or $100 for 2. Contact us ASAP if you want to get your kids involved.

Strength: Romanian Deadlifts 3 x 5 reps

WOD:

Push Press (45/30)

Toes to bars

21 * 15 * 9 * reps

* 400m, 200m, 400m

For time

CROSSFIT OPEN 2013

Registration has now opened. All athletes keen on signing up go to this link CROSSFIT OPEN or talk to Jake and Ness.

All our Saturday WOD's from Sat March 9th - Saturday April 6th will be CrossFit Open Workouts, so if you sign up you will need to do your wods on those Saturdays or talk to us about alternatives. If you don't sign up but come on Saturdays you'll be having a go at the wods anyway....so why not sign up.

When you have signed up make sure you add FarNorth CrossFit as your affiliate and join our team!!!! Let us know too so we can verify your registration.

Epic Saturday classes with good big team competition, awesome work from everyone.

STRENGTH:

Push jerk: 3 x 3

WOD:

8 x Ring Dips

10 x K/B Swing (24/16)

25 x Double-unders

10 minute AMRAP

PRACTICE, 5 - 10 minutes

Handstand pressups or strict pressups.

Tui is a regular at or 6am classes. She is over 70 but works super hard each time she comes in. She tells us constantly how much better and stronger she feels and how much easier basic things in life are for her. Judging by the smile on her face I think she kinda enjoys CrossFit too.

WOD:  Team Challenge - Row as far as possible

1. 100m Farmer Carry (2 x 24/16kg kettlebell)

2. 100m Overhead Walk  (20/10kg plate)

3. 20 Box Jumps (60/50)

4. 15 Wall Balls (9/6)

5. 25 Situps

6. 20 Burpees

7. 15 K/B swing

8. 20 air squats

9. Row

30 minutes

Each team has 6 people (or half the class depending on numbers)

Person 6 rows while the others in the team do exercises # 1, 2, 3, 4, 5.

When the members of the team are all finished the number of reps/distance in each round they swap exercises until the rowing machine has clocked up 8kms.

Was good day yesterday, awesome PB's flying out the door for the Jerk, fast and quick.

Lia jerking 55kg.

STRENGTH:

Deadlift 5 x 3

WOD:

3 x Chest to bar pullups

3 x K/B swing (24/16)

1 x 10m bodyweight lunge.

Every round go up by 3 reps for chest to bars and k/b swings, and add 10m to the lunge.

12 minute AMRAP

For example:

3 x Chest to bar pullups

3 x K/B swing (24/16)

1 x 10m bodyweight lunge

6 x Chest to bar pullups

6 x K/B swing (24/16)

2 x 10m bodyweight lunge.......

Some amazing athletes taking on Murph yesterday. Everyone who took it on smashed it and you should all be ultra proud of your efforts!!!  Big mention to Craig and George who knocked 3 or more minutes off their last time. Also Nic and Trace who did it first time Rx.

Strength: Jerk   5 reps, 3, 2, 1, 1 rep

WOD:

run 400m

10 to 1 rep box jump overs (60/50)

1 to 10 reps sumo deadlift high pull (40/25)

run 400m

For time