All Posts By

Christian Pedersen

More Warming Up

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Its getting colder and with that, harder to get warmed up. This means we have increased warm up time to make sure we are ready to work hard in the cold. We want to stay on time with the extra work so make sure if you have anything you would like to do specific to your warm up, that’s not included in the class warm up, do it prior to class. The warm ups will move from easy to harder movement as normal, there will just be more of them. If there is anything that need to be modified for you let the coach know and as always we can help you with modifications to make sure you get the best warm up.

The main thing is we get you all warmed up enough that you can workout at the same intensity as always without the worries of getting injured due to cold muscles. Remember if you can stay fit and healthy and build a base strength and fitness level over these next 3 months, you are going to be set for pushing the intensity and strength over the warmer months. On the other hand, if you get injured now, you will have to spend most of your base building months rehabilitating and you wont get as much time to base build. This could put you on the back foot from the start so be smart over Winter.


Tuesday 110619

Strength: Back Squat

3 x 5 @ 85%

1 x 10 @ 75%

MetCon: 2 Rounds of

4 min AMRAP

15 Front Squats 40/30kg

15 Burpee Over Bar

2 min Rest

4 min AMRAP

15 Push Jerks

15 V-Ups

2 min Rest

Medals & PR’s

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Declan came away with a Gold medal, Amanda with a Silver medal and P Dawg had a massive 125 C&J PR at South Island Champs over the weekend. Huge congratulations, you all did awesome. Also, Otago Weightlifting came away with both Top male and female teams too. Huge effort from everyone. Way to represent the Otago weightlifting community. Amazing work. On to bigger goals, good luck with the rest of the year to all the Otago lifters.


Wednesday 050619

MetCon: For max Rounds & Reps

3 min AMRAP

max Burpees

1 min rest

4 min AMRAP

20 Thrusters 40/30kg

20 Sit Ups

1 min Rest

5 min AMRAP

15 TTB

30 Air Squats

1 min Rest

6 min AMRAP

20 Hang Power Cleans 40/30kg

20 Push Jerks

Stay motivated through Winter

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We all agree Dunedin is an awesome place to live. Especially during summer. Not many places can beat Dunedin on a nice summers day. But there are a couple months every year where things turn and it gets dark and cold and we are in those months now. You wake up in the dark and you go home from work in the dark. Its getting harder to get out of bed to do the early morning training session and its harder to motivate yourself to stay in town to do the evening class before going home.

An awesome way to get motivated to turn up is making sure you are training with someone else. If you know they are waiting for you at the gym you are not letting them down by not turning up. We keep saying it but it bares repeating, The hardest part is turning up. When you get there its easy to start training.

If you are starting to struggle just know that there are always members and a coach here waiting for you to turn up. We will make sure you get a high energy and motivating session in no matter if its 6am or 6.30pm.


Tuesday 040619

Strength: Back Squats

3 x 1 @ 90%

1 x 10 @ 70%

MetCon: 3 x 4 min AMRAP : 4 min Rest

5 Power Snatch 60/40kg

15 Box Jumps 24/20′

20 Push Ups

Monthly Skill: Pull Ups

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We have started a new month which means focussing on another skill. As mentioned before, it is important that you remember what you have learnt about previous skills so you can use it to improve even after that month is finished. We will also reinforce what you have learnt when previous skills come up.

This month we are focussing on the Pull Up. As for the TTB we have three different areas of focus. Increasing volume, learning how to link quality reps and developing strength. As we found out with TTB, you can still be able to link some reps but lack strength and body awareness to do big quality sets, in which case you should try to develop more strength with Level 3 rather than keep trying to swing yourself up for an extra linked rep.

We are looking forward to seeing as much improvement or more this month, as we saw with last months TTB.


Monday 030619

Monthly Skill: Pull Ups

Level 1: E2M for 12 min: 5 Strict Pull ups + 10 Pull ups

Level 2: Progressions to linking Pull ups

Level 3: Pulling Strength

MetCon: 3 RFT

400m Run

15 KB SDHP 32/24kg

25 KB Goblet Squats

South Island Weightlifting Champs

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This weekend Otago Weightlifting are going to Nelson for The South Island Champs. Our two coaches Amanda and Declan are competing and so is member Patrick “P-Dawg” Sefo Cloughley. Good luck to all three of you and to the rest of the Otago Weightlifting crew. They have a bunch of new young lifters going too, who I think, are going to their first big comp so they will be excited. Hope its all white lights and we are looking forward to following all the action on Facebook.


Thursday 300519

Skill of the Month: Toes To Bar

Level 1: E2M for 12 min: 5 Strict TTB + 10-15 Kip TTB

Level 2: Progressions to linked TTB

Level 3: Core Strength Work

MetCon: 15 min AMRAP

20 Alt DB Snatches 22.5/15kg


10 Deadlift 80/55kg

Dont Forget your TTB progressions

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You have all been working hard on your TTB this month and we hope you have all made some huge improvements. Now, it is super important you keep using what you have learnt and keep building on it. If you are still struggling with TTB you will be in one of two groups.

1: You have the strength in your arms, abdominal and hip flexors to do a TTB but are finding it hard find a rhythm with the kip. Work on your hanging hollow/arch. Add a high knee then a leg swing and then raise your legs higher and higher. Make sure you are able to bring your legs back down in time for you to hit the arch again. Control your kips don’t get too aggressive that can also make you lose your rhythm.

2: You are lacking the strength in your arms, lats and abdominal to control your kip and you are lacking abdominal and hip flexor strength to raise your legs high enough. Focus on holds mainly to strengthen your core. Hollow and arch hold, seated or prone holds then move to hanging holds. From there lying leg raises and flutter kicks then move to hanging leg raises and flutter kicks. Then try to build on strict TTB/KTE (Knees to Elbows). Arm and Lat strength can be done with a variety of pulling exercises.

Remember even if you are good at TTB it won’t hurt taking a step back sometimes and work on either your kip or core strength. You don’t have to do TTB to get better at them. Work on your weakness and it will add to the bigger picture.


Wednesday 290519

MetCon: 15 min EMOM

1st: 200m Run

2nd: 10 Dual DB C&J 22.5/15kg

3rd: 7 Box Jumps 24/20′ + 7 Pull Ups

Straight Into 1 RFT:

600m Run

30 Dual DB C&J 22.5/15kg

21 Box Jumps 24/20′

21 Pull Ups

Member Profile: Liam Kettle

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Liam has been training with us for a few months now and is really starting to make progress. He came in with a little bit of a fitness background in rowing but nothing major and has really taken up the challenge of CrossFit.

Originally form Auckland Liam is in Dunedin on his 6th year of MSc in Psychology focussing on driver behavior in youths.

Liam loves a roadtrip. Especially if it involves, hiking, bungy Jumping, canyon swings, skydiving and anything else that gets the heart racing.

Liam was looking for something to keep him fit but nothing really challenged him until he turned up at SPC for a trial week and he never left. The best thing about SPC, Liam says, is the intensity of the workouts and the community vibes.

Fun fact about Liam is he loves Disney. So much so that he went to Florida to live and work at Disney World for several months.

Make sure you say hi when you see him around the gym


Tuesday 280519

Strength: E2M for 10 min

3 Deadlift

Build in weight

MetCon: For Time


Thrusters 42.5/30kg

200m Run