News Archive
News Archive - February-2012
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.
WOD 1: 8 min AMRAPScaled:
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
Our latest Intro crew getting their 'Tabata' on.
Strength: Push Jerk or Split Jerk @ 80% 1RM 4 x 3 reps
WOD:
20 kettlebell swings (24/16)
12 toes to bars
20m overhead plate lunge (20/10)
5 rounds for time
GOOD LUCK TO RORY, LUCAS AND JAKE WHO ARE REPRESENTING FARNORTH CROSSFIT AT THE FSCF OLYMPIC LIFTING COMPETITION ON SATURDAY.
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 Pou, two of our Rx competitors for next Saturdays 1st Birthday Competition. We need all of you here, most of you will be competing and the rest of you, we need to judge, count, support, shout and man the BBQ. So let's all get together, have an awesome morning and celebrate the amazing first year of FarNorth CrossFit!!!!!! There will be some out of town competition too so let's show them our community at their best....can't wait. Friends and family all welcome - NO CLASSES
Strength: Squat Snatch 5 x 2 reps
WOD:
10 deadlift (60/40)
4 hang clean
4 pistol squats (8 air squats)
12 min AMRAP
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
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
Marilize and Steve smiling with relief at the end of the greulling 500m row.
Great work from the Intro crew last night too, taking on Tabata.
Strength: Deadlift 5 x 5 reps
WOD:
run 400m
10 Sumo Deadlift High Pulls (40/25)
20 box jumps
(accumulate) 1 min plank hold
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)
Jan/Feb - SIGN UP FOR 2013 CROSSFIT OPEN (see Jake and Ness for more Info)
Friday 1st February - Nutrition Seminar/ Challenge Briefing 630pm
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
STRENGTH:
Row 500m for time.
WOD:
10 x Thrusters (40/25)
10 x Ring Press-ups
20 x Situps
5 Rounds
Saturdays WOD was a tough 10 rounder designed to be done in pairs (top photo) but quite a few hardy souls took it on individually, with the results obvious in the photo underneath!!! Awesome and gutsy effort folks.
Strength:
Weighted GHD extensions 5 x 10 reps
alternate with
box jump tuck throughs 5 x 10 reps
WOD:
Overhead Squat (45/30) 10 - 1 reps
Burpees 1 - 10 reps
for time
2013 TIMETABLE ADJUSTMENTS
From today - Monday 14th Jan; the 6:15am class now starts at 6:00 am Monday to Friday.
Mondays, Wednesday and Friday, from Weds 30th January, there will be a 4:30pm class as well as the usual 5:30pm.
OTHER DATES TO NOTE:
Saturday 26th January - FNCF 1st Birthday Comp - 9am - approx 1pm (followed by celebration BBQ)
Jan/Feb - SIGN UP FOR 2013 CROSSFIT OPEN (see Jake and Ness for more Info)
Friday 1st February - Nutrition Seminar/ Challenge Briefing 630pm
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 awesome to see how our athletes can go through a whole round of intensive fitness testing and then follow up with a wod after!!!
Now we all have an idea of where we are at and have set some goals, let's really get to work on conquering those weaknesses.
Along with that it's time to decide whether or not you will be a part of:
1) our friendly inhouse comp on Sat 26th;
2) our 6 week nutrition challenge starting Feb 4th; and
3) the awesomeness that is the CrossFit Open.
Put yourself out there and let's see the magic that happens outside your comfort zone!!!!
See Jake and Ness to sign up or for more info.
WOD:
Can be done individually or as a pair
10 Hand Release Pressups
8 Knees to Elbows
6 Box jumps (60/50)
4 Chest to Bar pullups
2 Wall Climbs
10 rounds for time
(courtesy of OPT)
2013 TIMETABLE ADJUSTMENTS
From next Monday (14th January) the 6:15am class will now start at 6:00 am Monday to Friday.
Mondays, Wednesday and Friday, from Weds 30th January, there will be a 4:30pm class as well as the usual 5:30pm.
What amazing form from our new Intro group for their first time on kettlebell swings last night.
This is Kohi and if you think you have reasons not to CrossFit think again....She is driving down from Kaikohe (1hr each way) every Tues and Thurs and she had her 4th baby only 8 weeks ago. She is a great example of someone who has made her health and fitness her priority in 2013. C'mon those of you who haven't quite made it back to exercising yet....what's your excuse!!!
LAST DAY OF FITNESS LEVEL TESTING
Skill Testing: Maximum consecutive double unders
Olympic Lift Tests
15 mins to find your 1 RM Snatch
15 mins to find your 1 RM Clean and Jerk
Finisher WOD
20 doubleunders
10 wall balls (9/6)
5 Chest to bar pullups
10 min AMRAP
"They see me rolln....."
Thanks heaps to the Dudley family for our first birthday pressie. Look out for us and give us a toot if you see the sign!!!
Skill: Horizontal Jump (3 attempts for max distance)
or OHS testing
WOD:
Kettlebell Snatch (24/16) per arm
10 to 1 reps
run 200m with your kettlebell between each round
For Time
or METCON testing if you weren't here yesterday
FarNorth CrossFit 1st Birthday Competition - Saturday 26th January 2013
It has been a year since we set up here in Whangarei and what an awesome, amazing, brilliant year we have had. To celebrate we will be holding an in-house 'friendly' competition.
We would love to see everyone involved. There will be scaled and Rx divisions, so be brave and sign up on the whiteboard.
The competition will be followed by a celebration BBQ at the box, so make plans to stick around!!!!!
Thanks to everyone who has got their AP's or payment arrangements sorted for the start of the year. Remember your membership payments are due a week in ADVANCE so please sort your AP's/payments out ASAP.
Shane managed his first muscle ups during gymnastics testing. Can't wait to see what PB's will be set on todays testing.
FITNESS TESTING
Strength: Find your 1 Rep Max Overhead Squat
WOD: Metcon Tests
Either - BASELINE FITNESS
row 500m
40 air squats
30 sit ups
20 hand release pressups
10 pullups
For Time
OR
dependent on past results
Jackie, Helen, Fran, Elizabeth or Amanda
FarNorth CrossFit 1st Birthday Competition - Saturday 26th January 2013
It has been a year since we set up here in Whangarei and what an awesome, amazing, brilliant year we have had. To celebrate we will be holding an in-house 'friendly' competition.
We would love to see everyone involved. There will be scaled and Rx divisions, so be brave and sign up on the whiteboard.
The competition will be followed by a celebration BBQ at the box, so make plans to stick around!!!!!
Thanks to everyone who has got their AP's or payment arrangements sorted for the start of the year. Remember your membership payments are due a week in ADVANCE so please sort your AP's/payments out ASAP.
Zee has every reason to look excited!!! Our first lady to crack the 100kg back squat, with plenty still in the tank too.
Good first day of Fitness Level testing yesterday, if you missed it you will have the chance to catch up today.
Strength:
Shoulder Press 3 x 5 reps * Push Press 3 x 3 reps * Split Jerk 3 x 1 rep *
* 1 rope climb or 5 strict pullups between each set
WOD:
8 kettlebell swings (24/16)
8 burpees
8 box jumps (60/50)
8 min AMRAP
OR MAKE UP FITNESS TESTING
FarNorth CrossFit 1st Birthday Competition - Saturday 26th January 2013
It has been a year since we set up here in Whangarei and what an awesome, amazing, brilliant year we have had. To celebrate we will be holding an in-house 'friendly' competition.
We would love to see everyone involved. There will be scaled and Rx divisions, so be brave and sign up on the whiteboard.
The competition will be followed by a celebration BBQ at the box, so make plans to stick around!!!!!
HAPPY 1 YEAR CF ANNIVERSARY TO NIC & CRAIG DUDLEY - the ONLY OG's of FNCF left after a year.....thanks guys for your support and friendship, we're so proud of how far you have come!!!!
Pay it Forward.....and you sure did!!!
WOW!!!! - absolutely blown away by your generosity and overwhelmed by your massive donations of food for the Christian Renewal Fellowship Foodbank and we know they will be blessed by your goodness too.
It's back to normal classes now and the start of your new year of CrossFit. We are kicking off with a week of testing on Monday, Weds and Fri (Tues and Thurs will be make up days for those who aren't in M, W F) The reason for this is to find out where we are at and where we want to get to. For those who have been with us for a while, you have your goal sheets and some of you have cracked some of your goals and need to set new ones. Others of you are relatively new and need to find out where you sit on our Fitness Level table and what you need to work on. When we have goals we have a clear direction to head and we as coaches can target your training to better meet your needs.
FITNESS TESTING:
Gymnastics Progressions
TGU (1 Rep Max)
Back Squat (1 Rep Max)
FarNorth CrossFit 1st Birthday Competition - Saturday 26th January 2013
It has been a year since we set up here in Whangarei and what an awesome, amazing, brilliant year we have had. To celebrate we will be holding an in-house 'friendly' competition.
We would love to see everyone involved. There will be scaled and Rx divisions, so be brave and sign up on the whiteboard.
The competition will be followed by a celebration BBQ at the box, so make plans to stick around!!!!!
HAPPY BIRTHDAY SUE F!!!
Tabata Complex
Press-ups
Box-jumps
8 Rounds, 20s on, 10 seconds rest.
WOD:
Ground to overhead.
20 reps (40/25)
20 reps (60/35)
20 reps (80/45)
As many reps @ (100/55)
12 minute time cap.
Big class yesterday and lots of awesome work being done, especially James visiting from CF Te Rapa with a 2:30 Diane smashing!!!! Lucas knocked 4 mins off his previous time and Ness knocked 7 mins off hers, good start to the year!!!
Don't forget your cans/food donations for CRF Foodbank in lieu of your class fees today. Thanks everyone for your generosity yesterday.
STRENGTH:
Strict pullups/weighted , max weight for 2 reps
WOD:
6 x Hang cleans (50/30)
8 x Front squats
10 x T2B
12 minute AMRAP
Welcome back to the first class of the new year. New goals, new challenges, more achievements.
Strength:
Cleans 5 x 1 @ 90% 1rpm.
WOD:
'Diane'
Deadlift (100/70)
Handstand pressups.
21 - 15 - 9 for time.
Remember for today, Friday and Saturday classes are paid for by way of food donations for Christian Renewal Fellowship FoodBank
2013 is finally here and it's your year to become FAR fitter, stronger, faster and BETTER!!!! We can't wait to do CrossFit and life with all of you this year.
Here's just a snippet of what's in store:
Lucas, Jake and Rory representing us at FSCF Olympic weightlifting Comp Jan 19th
1st Birthday In house comp and celebrations - Anniversary weekend
6 week Nutrition Challenge - starting Feb 2013
Gymnastics course
Oly lifting Clinics
CROSSFIT OPEN 7th March - 8th April
awesome training everyday (cept Sunday)
great community with monthly social events
and so much more........
we are so excited to be moving into this New Year with you all....LET's DO THIS!!!!!
Have a super happy and safe New Years Eve everyone!!!!! We have loved having you as part of FNCF in 2012 and know that 2013 is going to be an awesome year and can't wait to share it with you.
STRENGTH:
Deadlift 3,3,2,2
WOD:
5 x K/B Swing (24/16)
5 x H/R Pressups
5 x Situps
Each round go up in 5's; 5, 10, 15, 20, 25,30..........
11 minute AMRAP
CLASSES THIS WEEK
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
* DON'T FORGET - classes on Thurs, Fri and Sat NO $ NEEDED - please bring in a donation of non perishable food items instead, in exchange for your class fees
Do Jen and Lisa really love running??? or are those guilty grins cos they got snapped with the plates not overhead...your coach is ALWAYS watching!!!
TEAM WOD (in 2's or 3's)
Run 400m carrying two med balls (9/6) between the team.
100 x Wall balls
100 x Pullups
100 x K/B Swing
100 x Burpees
Run 400m carrying two med balls between the team.
Each team member must do 10 reps before switching over.
For Time
CLASSES UP TO 7th JANUARY 2013
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 a donation of non perishable food items instead, in exchange for your class fees
Pou took another spot on the top of the leaderboard yesterday, making EASY work of a 90kg weighted pressup. More where that came from!!!
WOD:
In 15 minutes
Run 200m with weight plate (5/10)
put it on your bar
Run 200m with weight plate (5/10)
put it on your bar
then in remaining time:
10 SDHP (40/25)
10 Push Press
run 200m
AMRAP
We have lots of exciting things in store for 2013 so stayed tuned, until then
CLASSES UP TO 7th JANUARY 2013
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 a donation of non perishable food items instead, in exchange for your class fees
The amazing people who took on our manically busy 12 days of Christmas WOD. Hope everyone had a super special CHRISTmas, with lots of great fun, love and food.
Strength: Weighted PressUps 5, 3, 2, 2, 1 reps
WOD:
10 Kettlebell Swings (24/16)
10 Burpees
10 Kettelbell Snatch - 5/arm (24/16)
10 min AMRAP