Awesome Team Comp

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Thank you to everyone who turned up and participated on Saturday for our annual team comp. It was a great way to get to know more members and throw down together. Thank you to everyone who helped out on the day. It takes a team to get everything running smoothly.

This is our third year running this comp and it keeps getting better. Our next in-house comp will be an individual comp later in the year with both RX and Scaled Divisions for Open and Masters athletes (40+). If you feel you missed out this time around make sure you sign up for the next one. We will have heaps of info around it.

We also have our Fittest flat in Dunedin coming up makes sure you keep your eyes out for way more info on that. And get your friends and flatmates involved in that.


Tuesday 210519

Monthly Skill: Toes to Bar

E2M for 12 min

Level 1: 5 Strict TTB + 10-15 Kipping TTB

Level 2: Progressions to linking TTB

Level 3: Core Strength

MetCon: 7 min AMRAP

7 Deadlift 100/70kg

10 Dual DB Hang Squat Cleans 22.5/15kg

Accessory Work: 3 Rounds (AHAFA)

12 DB Floor Press

12 Chinese Rows

WOD 160519

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We still have spots available for this weekends comp let us know today.

Thursday 160519

Skill: Toes to Bar: E2M for 12 min

Level 1: 5 STTB + 10-15 Kip TTB

Level 2: Progressions to linking TTB

Level 3: Core Strength

MetCon: For Time

Accumulate 3 min Wall Sit

Accumulate 3 min Prone Hold

Accumulate 2 min Wall Sit

Accumulate 2 min Prone Hold

Accumulate 1 min Wall Sit

Accumulate 1 min Prone Hold

After each hold perform

200m Run

15 Burpees

Team notifications

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If you have told us you are keen to compete this weekend you will be notified today which team you are in. If you haven’t indicated to us you are part of an unfinished team we will put you in where it seems fair.

Looking forward to seeing everyone on Saturday 10am

As you might have noticed there is no 9am class on Saturday due to the comp at 10am. But you can still get a workout in at 8am with George.


Wednesday 150519

MetCon: 15 min EMOM

1st: 30 Double Unders + 10 Wall Balls 12/9kg

2nd: 5 Power Cleans 70/45kg

3rd: 16 Dual DB Reverse Lunges 22.5/15kg

Straight Into

2 RFT:

60 Double Unders

20 Wall Balls 12/9kg

10 Power Cleans 70/45kg

32 Dual DB Reverse Lunges 22.5/15kg

Toes to Bar Progress

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How is your month of TTB going?

Ask yourself if you are:

Better at keeping your legs straight during linked TTB?

Closer to linking TTB?

Getting your toes closer to the bar?

You should be able to say YES to at least one of these questions depending on what level you have been doing during our skill session. If you are still struggling to make progress ask the coach for new progressions next time you are at the gym. Another important thing is you use the progressions you have learnt, in every TTB MetCon you do, not just during the skill session.

Remember a nice strong TTB kip can be used for many other bar skills not just TTB. The reason we picked TTB first is because the ability to control a big kip will carry over to all other bar gymnastics we do. It all relates back to the Hollow/Arch. Keep it simple and you will see improvements faster.


Tuesday 140519

Strength: E2M for 10 min

3 Deadlifts (Build in weight)

MetCon: 15 min AMRAP


8 KB Swings 32/24kg

12 KB Goblet Squats

A few updates to start the week

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Firstly: Get your team sorted for this Saturday lets get a big group together for this years Team Decade Comp. It will be a great way to meet members from other classes and have some fun this weekend.

Secondly: if you are interested in more apparel please message us with your items and sizes and we will add it to the list.

Thirdly: Putting the finishing touches on the outdoor bench and it will be good to use soon. Some of you will be sad the couches are gone but most of us are ecstatic:)


Monday 130519

Strength: Back Squat

3 x 1 @ 85% of 1RM

1 x 10 @ 64% of 1RM

MetCon: 3 x 5 min AMRAP : 5 min Rest

15 Push Jerk 50/35kg

5 Ring Muscle Ups

400m Run

Apparel for sale

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If you missed out on getting some apparel we still have some items left at the gym. Bring cash or transfer to bank account and you can rep our gym around town. If you ordered some but still haven’t collected it come down today.

Hope you have all been trying to find your team for our Dress Up Team Comp. the date will come up fast.


Thursday 020519

Skill of the Month: Toes To Bar

E2M for 12 min:

Level 1: 5 Strict TTB + 10-15 Kipping TTB

Level 2: Progressions to linking TTB

Level 3: Practice Hollow/Arch, Hanging Knee raises and work on core strength.

MetCon: For Time

30 Alt. DB Snatches 32.5/22.5kg

40 V-Ups

50 Box Jumps 24/20′

40 V-Ups

30 Alt. DB Snatches

Skill of the Month: Toes to Bar (TTB)

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We are starting up our Skill of the Month Segment this month to help all members get through some gymnastic plateaus. This month we take a closer look at the Toes to Bar and some progressions and strength work that will help this movement. There will be three levels to choose from and the coach will help you with that decision based of your current skill level.

Level one will focus on keeping good technique under moderate fatigue. Level two will focus on improving ability to string together reps of TTB. Level 3 will focus on developing core strength and getting your first RX TTB. As you improve through the month you will have the ability of going up in levels and see real progress. There will be a second time every week where you get to practice, in a wod, what you have learnt.

Reminder: I still have a few bits of apparel which haven’t been collected yet. Please bring cash or pay into bank account with apparel as reference.


Wednesday 010519

MetCon: 15 min EMOM

1st: 200m Run

2nd: 5 Power Snatch 60/40kg

3rd: 5 Pull Ups – 10 Push Ups – 15 Air Squats

Straight Into: 3 RFT

200m Run

5 Power Snatches 60/40kg

5 Pull Ups

10 Push Ups

15 Air Squats

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.


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