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

Waitangi Day WOD

‘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.

Compare to 20/10/2012

Ultra awesome 13 athletes rocked the box at 6am yesterday morning.  Itching to get their weeks training and our Clean Eating Challenge underway...well done everyone!!!

Strength: Muscle Up/Progressions alternate with

5 x 1 min plank holds

WOD

10 wall balls (9/6)

10 knees to elbows

10 burpees

10 kettlebell swing (24/16)

run 200m

5 rounds for time

WAITANGI DAY (apopo) - Weds 6th - ONLY 1 CLASS - 9:15am

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.

DAY 1 - CLEAN EATING CHALLENGE

Check the nutrition tab (Blog link) above for daily updates. It's still not too late to join us, only $10 entry fee for the prize pool as well as the benefits of better health, performance and looking better naked!!!!

Strength: Weighted PressUps  4 x 2 reps

WOD:

5 Power Snatch (40/25)

10 Overhead Squats (40/25)

20 Double Unders

10 min AMRAP

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.

WAITANGI DAY - Weds 6th - ONLY 1 CLASS - 9:15am

No Kids or High School classes this term.

Good ol' Turkish Getups!!!!

Skill/Strength: Practice Practice Practice

WOD:

Run 400m with weight plate (10/5)

put on your bar

Run 200m with weight plate (10/5)

put on your bar

Complete

30 Thrusters (40/25)

30 Pullups

30 Situps

30 Burpees

unload 1 weight plate (10/5)

Run 400m with it

unload other plate (10/5)

Run 200m with it

For Time

NUTRITION CHALLENGE

Thanks to everyone who came to the seminar last night. Send any questions you think of through to Ness.

Still not too late to join in and change your eating habits and your life. Challenge starts on Monday.

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.

Strength: Turkish GetUps  3 x 2 per arm

WOD:

2 mins Maximum Effort kettlebell swing (24/16)

straight into

8 min AMRAP

8 Hang Cleans (60/40)

6 Handstand PressUps

straight into

2 mins Maximum Effort kettlebell swing (24/16)

NUTRITION SEMINAR - Tonight 6:30pm at the gym.

NUTRITION CHALLENGE starts Monday 4th February - Sunday 17th February  $10 entry. see Nutrition Tab above for more details.

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.

Zee easily shoulder pressing 45kg for two reps.

Happy birthday Marilize!!!.......and Happy one year at FNCF for Trace!!!

STRENGTH:

Handstand pressup practice

Accumulate 4 minutes of plank holds

WOD:

Front Squat (50/35)

Shoulder to overhead

10-1

20 x Double unders between each round

These pictures below display some of the most important elements of the FarNorth CrossFit community...

FAMILY...... (Gavin and his son Lou)

FRIENDSHIP......(the scaled girls,mid competition)

and PASSION!!!!!!!

Strength: Shoulder Press 3 reps, 3 reps, 2 reps, 2 reps

WOD:

Deadlift (100/70)

Toes to bar

21 * 15 * 9 * reps

* =  400m run between each round

FOR TIME

OTHER DATES TO NOTE:

FROM TODAY AND EVERY Monday, Wednesday and Friday there will be a 4:30pm class as well as the usual 5:30pm.

Starting tomorrow - SIGN UP FOR 2013 CROSSFIT OPEN (see Jake and Ness for more Info)

Friday 1st February - Nutrition Seminar/ Challenge Briefing 630pm Sign up on the whiteboard

Monday 4th February - Sunday 17th March - 6 week Nutrition Challenge (photos and weigh ins must be completed in the first week)

Wednesday 6th February - WAITANGI DAY - 1 class only 9:15am

Saturday 9th February - CrossFit OPEN WOD 13.1

Thank you to everyone who competed, judged, supported and celebrated our 1st birthday with us on Saturday. What a spectacular day it was, all of our athletes stepped up and out did themselves with amazing performance and PB's all over the place. Well done guys, you make us ultra proud.  Now you have tasted competition....next step - CrossFit Open March - April.

Here were our winners for the day -Scaled ladies 3rd Kelly, 2nd Aleisha, 1st Zee

Scaled Men - 3rd Dave, 2nd Donald (CFBirkenhead), 1st Place - Tigga

Rx Ladies - 2nd Nic, 1st Trace

Rx Men - 3rd Rory, 2nd Pou, 1st Lucas

Click on this link for SCORE SHEETS

Strength: Front Squats 3 x 4 reps

WOD:

"TABATA"

Wallballs

Ring Press Ups

Pistol/Air squats

Sit ups

20 secs work, 10 secs rest - 8 rounds per exercise

Score = total reps for each exercise

OTHER DATES TO NOTE:

Mondays, Wednesday and Friday, from Weds 30th January, there will be a 4:30pm class as well as the usual 5:30pm.

Jan/Feb - SIGN UP FOR 2013 CROSSFIT OPEN (see Jake and Ness for more Info)

Friday 1st February - Nutrition Seminar/ Challenge Briefing 630pm Sign up on the whiteboard

Monday 4th February - Sunday 17th March - 6 week Nutrition Challenge (photos and weigh ins must be completed in the first week)

Wednesday 6th February - WAITANGI DAY - 1 class only 9:15am

Saturday 9th February - CrossFit OPEN WOD 13.1

IT'S OUR BIRTHDAY!!!!!!

Today we are holding the FarNorth CrossFit 1st Birthday Competition.

It runs from 9am til around 1pm and everyone is welcome to come down and cheer on our awesome athletes who will be competing in three WOD's.

Scaled:

15 Ground to Overhead (25/15) [Snatch, clean and press/jerk)

50 single skips

RX:

15 Power Snatch (35/25)

30 double unders

WOD 2:  Strength Ladder

Scaled: CLEANS  (Power or Squat)

Ladies: 20 kg, 25kg, 30kg, 35kg, 40kg, 45kg, 50kg

Men: 40 kg, 50kg, 60kg, 70kg, 80kg, 90kg, 100kg

RX: SQUAT CLEAN

Ladies: 30kg, 35kg, 40kg, 45kg, 50kg, 55kg, 60kg

Men: 60kg, 70kg, 80kg, 90kg, 100kg, 110kg, 120kg, 130kg

You have 30 secs to make the lift. If you are successful wait until the 30 secs is over then you have 10 secs to move to the next bar. If you fail the lift do as many deadlifts as you can until the time is up. Each deadlift will count towards your final score.

WOD 3:

SCALED

10 minute AMRAP

10 kettlebell swings (16/12)

10 box jumps (60/50)

5 hand release pressups (full/knees)

RX

10 minute AMRAP

10 kettlebell snatch 5 (24/16)

10 box jumps (70/60)

5 Handstand PressUps (no mat/1mat)

COME AND CELEBRATE OUR FIRST AWESOME YEAR WITH US!!!!

Strength: Maximum Vertical Jump

WOD:

Death by Pullups (time cap 20 mins)

Start with 1 pullup in the first minute and increase by 1 pullup each minute eg minute 2 = 2 pullups, minute 3= 3 pullups until you can no longer complete the required number in the time. Your score is the round you finish on + the number of reps you get into the next round.

REST 5 MINS

Death by Wallballs (time cap 20 mins)

Start with 1 wallball in the first minute and increase by 1 wallball each minute eg minute 2 = 2 wallballs, minute 3= 3 wallballs until you can no longer complete the required number in the time. Your score is the round you finish on + the number of reps you get into the next round.

Make sure -  athletes be at the gym by 830am and everyone supporting get here by 9am to see everyone in action and celebrate our first year with us!!!!!!!

PLEASE PARK DOWN THE END OF THE DRIVEWAY OR ON THE ROAD. NO PARKING IN THE DRIVEWAY CARPARKS AS WE NEED THAT AREA FOR WARMUPS, BBQ etc

Strength: 50 pressups and 50 toes to bars

Take as long as you need (CONCENTRATE ON PERFECT FORM and MAKING REPS COUNT) and break the sets up into manageable but challenging numbers. You may mix the exercises up.

WOD:

Power Cleans  (70/45)

Over the bar burpees

10 - 8 - 6 - 4 - 2 reps

For Time

1st BDAY COMP

A late withdrawal and a late inclusion has meant a couple of changes to heat groups etc. CHECK UPDATED LIST

OTHER DATES TO NOTE:

Mondays, Wednesday and Friday, from Weds 30th January, there will be a 4:30pm class as well as the usual 5:30pm.

Saturday 26th January - FNCF 1st Birthday Comp - 9am - approx 1pm (followed by celebration BBQ)

Monday 28th January - Anniversary Day - CLOSED

Jan/Feb - SIGN UP FOR 2013 CROSSFIT OPEN (see Jake and Ness for more Info)

Friday 1st February - Nutrition Seminar/ Challenge Briefing 630pm Sign up on the whiteboard

Monday 4th February - Sunday 17th March - 6 week Nutrition Challenge (photos and weigh ins must be completed in the first week)

Wednesday 6th February - WAITANGI DAY - 1 class only 9:15am

Saturday 9th February - CrossFit OPEN WOD 13.1

"You put your left leg in....."

"If you're happy and you know it....."

Hoping to see some of these moves busted out at the first official FNCF Social Event for 2013. Mexican cards night is on after the comp, talk to the coaches for more details.

FOR ALL COMP INFO CLICK ON THE HOME TAB ABOVE

Strength: Back Squat

2 x 5 reps @ 80% of 1 Rep Max

2 x 3 reps @ 85%

3 x 1 rep @ 90%

WOD:

7 chest to bar pullups

7 ring dips

15 kettlebell swings (32/24)

50 double unders

REST 1 MINUTE

5 rounds for time

OTHER DATES TO NOTE:

Mondays, Wednesday and Friday, from Weds 30th January, there will be a 4:30pm class as well as the usual 5:30pm.

Saturday 26th January - FNCF 1st Birthday Comp - 9am - approx 1pm (followed by celebration BBQ)

Monday 28th January - Anniversary Day - CLOSED

Jan/Feb - SIGN UP FOR 2013 CROSSFIT OPEN (see Jake and Ness for more Info)

Friday 1st February - Nutrition Seminar/ Challenge Briefing 630pm Sign up on the whiteboard

Monday 4th February - Sunday 17th March - 6 week Nutrition Challenge (photos and weigh ins must be completed in the first week)

Wednesday 6th February - WAITANGI DAY - 1 class only 9:15am

Saturday 9th February - CrossFit OPEN WOD 13.1

Trace and Nic getting up the rope, easy stuff for them both.

STRENGTH:

Push Press 4 x 3

WOD:

200m run

20 x air squats

10 x push jerk (60/40)

8 minutes, AMRAP.

then 3 minutes max effort burpees immediately after AMRAP.

Our three athletes represented FNCF exceptionally well on Saturday in the FSCF Olympic Lifting Comp.

Rory took out 5th place and got a PB Snatch of 98kgs

Lucas took out 7th place and got a PB Clean and Jerk of 118kgs

and Jake took out 8th spot, missing easy lifts.

Strength: Hang cleans 2 x 3 reps

Hang Squat cleans 2 x 3 reps

Squat Cleans 2 x 3 reps

WOD:

run 800m

1 rope climb (or 10 ring rows)

20 hand release pressups

20 situps

3 rounds for time

OTHER DATES TO NOTE:

Mondays, Wednesday and Friday, from Weds 30th January, there will be a 4:30pm class as well as the usual 5:30pm.

Saturday 26th January - FNCF 1st Birthday Comp - 9am - approx 1pm (followed by celebration BBQ)

Monday 28th January - Anniversary Day - CLOSED

Jan/Feb - SIGN UP FOR 2013 CROSSFIT OPEN (see Jake and Ness for more Info)

Friday 1st February - Nutrition Seminar/ Challenge Briefing 630pm Sign up on the whiteboard

Monday 4th February - Sunday 17th March - 6 week Nutrition Challenge (photos and weigh ins must be completed in the first week)

Wednesday 6th February - WAITANGI DAY - 1 class only 9:15am

Saturday 9th February - CrossFit OPEN WOD 13.1

Skill: Burpee Musical Wallballs

WOD: CARDS

Hearts = 400m run

Diamonds = PullUps/ Ring Rows

Spades = Wall Balls

Clubs = Burpee box jumps  (60/50)

The class is 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

GOOD LUCK TO RORY, LUCAS AND JAKE WHO ARE REPRESENTING FARNORTH CROSSFIT AT THE FSCF OLYMPIC LIFTING COMPETITION .

OTHER DATES TO NOTE:

Mondays, Wednesday and Friday, from Weds 30th January, there will be a 4:30pm class as well as the usual 5:30pm.

Saturday 26th January - FNCF 1st Birthday Comp - 9am - approx 1pm (followed by celebration BBQ)

Monday 28th January - Anniversary Day - CLOSED

Jan/Feb - SIGN UP FOR 2013 CROSSFIT OPEN (see Jake and Ness for more Info)

Friday 1st February - Nutrition Seminar/ Challenge Briefing 630pm Sign up on the whiteboard

Monday 4th February - Sunday 17th March - 6 week Nutrition Challenge (photos and weigh ins must be completed in the first week)

Wednesday 6th February - WAITANGI DAY - 1 class only 9:15am

Saturday 9th February - CrossFit OPEN WOD 13.1