All Posts By

Christian Pedersen

Dress Up Team Comp Saturday 18/5

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We have sorted a date for our Team Comp. Saturday 18/5 Briefing is 9am Be on time please.

Teams will consist of 3 girls or 3 guys from 3 different decades so start asking around now to get your team sorted. When you have a team sorted contact us straight away so we can put you on the list. In case you want to do the comp but are struggling to find a team we can help you out. Lets get as many teams as possible for this one.

All workouts will be team based and the work will be shared which means if you for example struggle with pull ups let the rest of the team do them and you can do more of the other exercises. Don’t avoid signing up for this comp just because there is one exercise you can’t do. This about having fun with the rest of the community and throwing down with members from other classes you may not see.

Remember this is Dress Up so get your team together now and start organizing your costumes. There will be a cost of $15 per team and all money goes towards prizes on the day.

Any questions let us know asap so we can help you out.

Christian

Tuesday 300419

Strength: Back Squat

3 x 5 @ 75%

1 x 10 @ 60%

MetCon: 4 RFT

15 KB Swings 24/16kg

30 KB Goblet Lunges

15 TTB

2 Important Reminders

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Tomorrow on ANZAC day we only have 10am Murph as per tradition. Bring your favorite running shoes and your pull ups, it will be a long one.

The apparel is here so if you ordered some through us come down and pay when you collect it. We are looking at putting another order in shortly.

Christian

Wednesday 240419

Strength Testing: Strict Press

15 min to find a new 1RM

MetCon: 20 min AMRAP

10 KB Snatches 24/16kg (right arm)

50 Air Squats

10 KB Snatches (left arm)

50 Walking Lunges

Podium for Southern Peak Battlers

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After a very tough weekend with 9 challenging workouts at The Crusader Team Series we ended on the podium in third place. We are super stoked with our final placing after climbing the leader board from 5th. We ended day one in 3rd but after two workouts on day two we had dropped to 5th so the last 3 events on day two was a dogfight to get back in podium contention.

There were plenty of highlights over the course of the weekend and all team members pulled their weight on various events to get the best result possible. It was Rach and Shez idea to sign up for the masters div. in this comp and and I was keen to join them. With Oscar from CrossFit East Tamaki answering our sos for a 4th team member we were set to take on Christchurch. Also a couple of special mentions to Oscar’s partner Sophie for making the trip down with him and being our designated media person for the weekend. And to Connie and Stan for keeping Rach calm before each event:)

64Fitness ran an awesome event. Everything went on time and all the volunteers were super helpful and friendly to us. I am sure I can speak for our whole team when I say we would recommend this competition to anyone who is keen to do a well organized team comp in the South Island. We have needed a comp like this and we are excited to hopefully see this comp grow over the next years.

Thank you to all who sent messages for encouragements and commented on our photos and videos. We read all of them, and it helped us compete hard, knowing people at home were following us.

Christian

Tuesday 230419

Strength Testing: Back Squat

15min to find your 1RM

MetCon: 5 Rounds for Time

50 Double Unders

12 DB Deadlift 22.5/15kg

9 DB Hang Power Cleans

6 DB Push Jerks

200m Run

Crusader Team Series

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Shez, Rachel, Oscar from CrossFit East Tamaki and myself are taking the trip to Chch for the Crusader Team Series. We are competing in the Masters RX division 35-43yo. Most of the events have been sent out to us and they look awesome. Plenty of fitness this weekend with at least 8 events in two days. We will be posting as much as possible to keep you updated throughout the competition. You can also follow the action on the Crusader Team Series Facebook page. We will post all links when we get going. Time to pack and make the trip north. It actually feels great being able to drive to a big competition for once.

Remember gym is closed today and Monday but classes are running normal Saturday and Sunday.

We hope everyone have a great Easter break with family and friends and we will see you all back for some strength testing next week. And don’t worry if you miss any testing day, you will get a chance to test the following week when we have that lift again.

Christian

Easter Time Table

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Good Friday & Easter Monday will be closed.

Weekend will be normal classes:

Saturday: 8am & 9am

Sunday: 10am

If you’re going on a break, enjoy it and we will see you back Tuesday ready to test some heavy lifting.

Christian

Tuesday 160419

MetCon: 10 min AMRAP

2 Rope Climbs

20 V-Sit Twists 15/10kg

15 Plate GTOH

10 Plate Sit Ups

2 min Rest

10 min AMRAP

2 Rope Climbs

20 Goblet Squats 24/16kg

15 KB SDHP

10 KB Push Press (5 each arm)

CrossFit Team Nationals

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With our growing memberships we have had a lot more inquiries about how to get involved with the competitive side of CrossFit. The team Nationals in October in Cambridge will be a great option for people new to CrossFit to get their competitive juices flowing in a very supportive environment. We are looking to sign up a second team possibly in the scaled division. If you are keen to give CrossFit a go in a team competition get hold of us today. The team will consist of three girls and three guys.

Also if you are keen to compete in CrossFit this year we recommend you turn up to our competitors training every Saturday 10am-12pm. Here you will meet other members with the same desire to compete and learn other aspects of CrossFit. Contact us today if you are keen

Christian

Friday 120419

MetCon:

From 0:00 – 5:00 AMRAP

10 Front Squats 70/45kg

20 V-Ups

2 min Rest

From 7:00 – 12:00 AMRAP

10 Deadlift 70/45kg

10 HSPU

2 min Rest

From 14:00 – 19:00 AMRAP

10 Burpee Over Bar

20 Wall Balls 9/6kg

Search previous blog posts

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We have seen more new members joining us over the past couple of weeks, welcome to all of you, so this would be a great time to remind everyone that you can use the search bar in our blog post to find previous posts about any health and fitness topic you would like to know more about. We have covered a range of topics over the past few years and there might be a few things you have missed. If you want to find out more around goal setting, lifting tempo, eccentric reps, rest periods, training on holiday and much more just look it up here.

Happy reading, Christian

Thursday 110419

Warm Up EMOM x 10 min

Odd: 5 Push Ups + 20 Mountain Climbers

Even: 5 KB SDHP + 10 Air Squats

Strength: Back Squat

6 min Light Warm Up: Build to 75% for 3 Reps

6 min Heavy Warm Up: Build to 90% for 2 Reps

9 min Working Sets: 3 x 2 @ 95%

MetCon: 10 min AMRAP

15 Wall Balls 9/6kg

10 Burpees

20 Bear Hug Reverse Lunges w/MB

We are Challenging you to slow down…

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I want to challenge you all for the rest of April to stop being too competitive in class and just focus on improving certain exercises and move better. We have all been guilty of sometimes moving too erratic and wanting to win so much we lose sight of the purpose of the session.

A big thing to think about is how you use the timer. Don’t think about the timer as an opponent you need to beat. Use the timer to figure out your pacing, how long to rest and use it to keep you moving through the workout with purpose.

  1. Figure out at what pace can you keep moving smoothly through the reps without blowing out too early.

2. Find out how many seconds do you allow yourself to rest before you continue.

3. Use the timer to make sure you don’t rest too long between movements.

As soon as you finish a movement move straight to the next movement and start your work. If you slow things down a tiny bit and focus on one exercise at a time you will find you’re not spending so much time hunched over or on one knee resting. Your times might even improve.

I challenge all of you to change your mindset about what hard training is and start figuring out what is a good pace for you to train at. Make sure you improve your movement patterns and your skill level. Only then will you see true progress in your fitness.

Christian

Wednesday 100419

MetCon; 15 min EMOM

1st: 20 Double Unders + 6 Alt DB Snatches

2nd: 6 Burpee Box Jump Overs + 20 Air Squats

3rd: 200m Run

Straight Into

2 RFT

40 Double Unders

12 Alt DB Snatches

12 Burpee Box Jump Overs

40 Air Squats

400m Run

Skill Month is coming back

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From May we will introduce a Gymnastics Skill for everyone to practice and improve on. It could be getting your first rep at a certain skill or it could be getting better at linking more reps. We would love to hear what skills you would like to learn and we will make a monthly plan to get everyone involved and get better at the gymnastics skills in CrossFit. There will be 3 different levels for each skill session so everyone have something they can work on. I.E. Bar Muscle ups are hard to get first up so Level 1 could be 5-4-3-2-1 Unbroken reps working on turning over with straight arms, Level two would be working on hip drive and turnover drills to get your first rep and Level 3 could be working on Hollow/arch and arm/pull up strength.

As you can see we will be catering for all strength and fitness levels. All we ask of you is to leave your insecurities at the door and try the progressions we come up with. No one will be judging you for not being able to do something. You are not defined by what you can’t do in the gym, so don’t worry about it if you can’t do something the first time you try it. Thats why we are here to help you. This is meant to be fun but challenging thats all.

Christian

Tuesday 090419

Strength: Deadlift

Light Warm up in 6 min:

Build to 75% for 3 reps

Heavy Warm Up in 6 min:

Build to 90% for 2 reps

Working Sets: In 10 min

3 x 2 @ 95%

MetCon: 3 RFT

8 KB Hang Clean & Jerk (Each Arm) 24/16kg

24 Goblet Squats

16 Push Ups

16 Pull Ups

Jenny With Silverware

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Jenny went to CrossFit Timaru this weekend to compete in her first CrossFit Comp out of town and it went better than we could have imagined. She executed all workouts really well and she really enjoyed the experience. Make sure you ask her about it when you see her at the gym she will love to talk about it. And Jenny, bring your medal in so we can all see it. You should be super proud of your efforts and we are sure you’ll be motivated to reach your next goals.

Christian

Monday 080419

Strength: EMOM x 10 min

Odd: 3 Strict Press (Build in weight)

Even: 30 Double Unders

MetCon: 20 min AMRAP

10 Deadlift 80/55kg

20 Wall Balls 9/6kg

5 Clean & Jerk