All Posts By

Christian Pedersen

Important Updates about the Weekend

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All athletes will meet at 9am for Welcome and Wod Briefing. First Heat of Wod one is 9.30pm.

There are still spots available. Get signed up by contacting us today.

For any members who are not involved in the comp we have a 7am class for you to get your training done.

Lastly, if you ordered any apparel it is at the gym ready for pick up. Make sure you pay into gym account before picking up.

Christian

Friday 160819

Strength MetCon: For Time/Load

10-1

DB Floor Press

Pull Ups

MetCon: Annie

50-40-30-20-10

Double Unders

Sit Ups

High School visit for Wednesday 7am class

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We have been helping High Schools for years now. It is great getting out in the community and introducing our younger population to the benefits of healthy eating and regular exercise. This Wednesday Bayfield HS will join in on the 7am class. It will be an awesome opportunity for them to see what we do first hand and how we introduce anyone new to CrossFit. It will be busy but super fun.

Christian

Monday 120919

Strength: E2M for 12 min

2 Hang Squat Cleans (2 sec pause in hang & catch)

1 Split Jerk (2 sec pause in catch)

MetCon: For Time

800m Run

40 OHS20/15kg

600m Run

30 OHS

400m Run

20 OHS

Invite your mates down to watch the comp 17/8

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We have got about 5-10 people in each division for our In-House competition 17/8 and there are room for many more to join in. Lets get you signed up and you can show off all your fitness. You could even bring your friends down so they can have a look at what we do. It will be a full on morning with at least 3 workout per division. We are super excited about this comp and looking forward to see a bunch of you down here on the day.

Remember there are both RX, Scaled and Masters divisions to pick from.

Christian

Wednesday 070819

MetCon: 32 min EMOM

1st: 200m Run

2nd: 16 Alt DB Snatches 22.5/15kg

3rd: 10 TTB

4th: Rest

5th: 200m Run

6th: 8 DB Hang C&J (each arm)

7th: 10 TTB

8th: Rest

Keep bringing your friends in

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It has been awesome to see so many new people trying out Southern Peak CrossFit. Its fantastic to be part of a community who are so keen on spreading the word of functional fitness that they drag all their friends in to be part of it too. Keep doing what you are doing.

Watching the excitement when a new member truly sees what CrossFit is and what it can do for your health and fitness is what it is all about. We take it serious when a member trusts us enough to help out their friends and family too. This shows how much good we are doing. We are thankful for the confidence you are showing in us and excited to keep delivering the best possible training for you all.

Christian

Tuesday 300719

Strength: E@M for 12 min

2 Hang Power Cleans (pause 1 sec in the hang & catch)

2 Split Jerks (pause 2 sec in the catch)

MetCon: For Time

50-40-30-20-10

KB Swings 24/16kg

Double Unders

Individual In-House Comp Details

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The time is upon us again. You get to show off your fitness in front of the community, your friends and family. It should go without saying, but we will say it anyway. This is an inclusive competition for all of our members to have a fun and exciting experience with CrossFit as a sport.

Date: Saturday 17/8

Time: 9am Welcome & Briefing.

Location: Southern Peak CrossFit, 36 Ward Street

Divisions: RX, Scaled, Masters RX (40+) & Masters Scaled (40+)

There will be about 3 Workouts on the day;)

As a guideline for the levels:

If you RX more workouts than not on a weekly basis you are RX in this comp and don’t worry about the weights, they wont be ridiculously heavy. Also there will be Bar Muscle Ups in the comp but it will be at the end of a tough AMRAP and there will be a tie breaker on set workout so you will get plenty of fitness in despite struggling with your muscle ups. So don’t let that stop you from signing up.

If you Scale more workouts than not on a weekly basis you will be Scaled in this comp. All Gymnastics will be progressions of RX movements which means no Pull ups or Toes to Bar, But you will be using the pull up rig.

Lets get a big turnout for this competition. Bring your friends down to have a look to see what we really do on a daily basis. I am sure they will get super motivated watching you killing it on the competition floor and watching everyone cheer for each other.

If you are unsure what division you should join let us know today and we will help you make the decision.

Note: Everyone in Comp Class, who are available, will be expected to sign up in either division depending on their level.

We are really looking forward to this one. Sometimes all you need is a few people screaming at you and cheering you on to get that extra rep.

Christian

Monthly Skill: HSPU

E2M for 12 min

Level 1: 5 Strict HSPU + 10 Kipping HSPU

Level 2: Progressions to HSPU

Level 3: Pressing Strength

MetCon: For Time

2 Rounds of:

15 Thrusters 40/30kg

10 KTE

2 min Rest

2 Rounds of:

15 OHS

30 V-Sit Twist 15/10kg

2 min Rest

1 Round of:

15 Thrusters

10 KTE

1 min Rest

1 Round of:

15 OHS

30 V-Sit Twist

Sammy & Holly in the Rugby Final

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Sammy and Holly are playing in the Women’s Club Rugby Final this Saturday at the Stadium 2pm. If you are free, come down and support the Pirates Women’s team as they take on Varsity. Good luck to you both and the team.

Christian

Monthly Skill: HSPU

E2M for 12 min

Level 1: 5 Strict HSPU + 10 Kipping HSPU

Level 2: Progressions to HSPU

Level 3: Upper Body pressing strength

MetCon: For Time

2 Rounds of:

10 KB Snatches each arm 24/16kg

20 TTB

2 min Rest

2 Rounds of:

10 KB Thrusters each arm 24/16kg

20 V-Ups

2 min Rest

1 Round of:

10 KB Snatches each arm

20 TTB

1 min Rest

1 Round of:

10 KB Thrusters each arm

20 V-Ups

Party Time 10/8 & In-House Comp 17/8

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First: Its been a while since the gym got together and did something outside the gym so we are throwing a party for you all at Harlems place Saturday 10/8. The address will be on the whiteboard at the gym. We will sort out some snacks but bring your own drink of choice.

Second: Saturday 17/8 we are having a fun In-house Individual competition for all of you to show off your new skills, strength and fitness. There will be four divisions.

Open RX & Open Scaled,

Masters 40+ RX & Masters 40+ Scaled.

We could come up with a huge list of things you should be able to do to find out what division you should be in, but we all know you just want to know if there are muscle ups or not and YES there are, because its part of being an RX athlete. However, for this specific competition they will be at the end of only one of the workouts. So if you always go RX in our daily workouts except on muscle up day you will be considered an RX athlete for this comp. All members joining in on Saturdays comp training will be expected to participate if they are available. If you are still unsure about any of this, just contact us and we can help you out.

Concerning scaled division. If you normally scale something in class you would be in the scaled division. There will be no Pull ups, TTB, Heavy lifting etc. We do not just think of the scaled division as an easier version of RX. It is a specific stage of development in your fitness journey and that will be reflected in the workouts on the day.

We want as many of you to sign up as possible, so there will be no unreasonable expectations set on you as a member.

Sign up, come down and have fun, that should be your main goal.

Christian

Tuesday 230719

Strength: Paused Back Squat

5 x 3 (3 sec pause at bottom)

Build in weight

MetCon: 16 min AMRAP

12 Alt DB Devils Press 32.5/22.5kg

15 KTE

75 Double Unders