Stay Powerful over the holidays

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If you are away from the gym these holidays or will be struggling to get into the gym here are some exercises you want to focus on to minimize strength loss. 

It is easy to keep up your aerobic fitness all you have to do is go for a run but it is a lot harder staying strong outside the gym.

If you do have access to some odd objects use them. It could be Kegs, sandbags, stones etc. Anything you can load up and carry around will do the trick.

Now if you don’t have any of those things available you need to keep up your speed and power training. We are talking sprint intervals where your hamstrings, glutes and quads get a pump on. 400m or less for reps. I.E 5 x 400m sprint : 1:2-3 – Work:Rest or 10 x 200m sprint : 1:3-4 – Work:Rest

Jumping work: Broad Jumps or Burpee Broad Jumps for distance I.E. 10 x 5 Broad Jumps with 2min Rest between sets or 5 x 20m Burpee Broad Jumps (cover 20m in as few reps as possible. 

Stair Jumps for height/steps will also work really well.

Be creative with your power training but make sure you do it as the ability to express power and speed is vital for force production when doing heavy barbell work. We are not saying you maxes will go up but you will lose a lot less strength and power by doing these few power sessions until you are back to your happy place with a heavy barbell in hand:)  

Let us know if you need anymore help with your training if you don’t have access to a gym over the holidays. 


Tuesday 19/12/18

Strength: Strict Press

5 x 5 @ 87% of 5RM

MetCon: 20min AMRAP

10 Power Snatch 40/30kg

15 Burpee Over Bar

20 KB Goblet Squats 24/16kg

SPC Run, Mile Time Trial

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This morning SPC Run have their last testing session of the year. 1.6km for time. These guys and girls have been working super hard over the last few months, twice per week plus doing classes on top of their running training and they are ready to smash their old scores. It has been awesome taking on this new program and we are looking forward to starting up again early next year.

This program is for you if you:

  1. Are into your running, sick of training alone and want to train with other likeminded people.
  2. Want a change to your normal routine and learn something new.
  3. Have trouble with your running and want to improve on it.
  4. Have a goal of doing a medium to long distance running race 

Sessions consist of a

Tuesday 6am: Short to Medium distance interval session at the Caledonian

Thursday 6am: Longer run in the surrounding hills and parks of Dunedin.

Saturday 7am: Fun and high energy full-body circuit at SPC to help with muscle endurance and core strength.

If this sounds like you and you want to get involved for next year, get hold of us now on 021 248 9222 or


Tuesday 18/12/18

MetCon: 9 min AMRAP

10 Clean & Jerk 40/30kg

30 Sit Ups

-2 min Rest-

7 min AMRAP

50 Double Unders

20 Push ups

-2 min Rest-

5 min AMRAP

Wall Balls 9/6kg

Don’t always race the clock

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We do most of our workouts to a timer. It is either do as much work as possible in a certain time frame or do a certain amount of work as fast as possible. 

You don’t always have to do exactly that. The reason why SPC always have the timer on is for members who are keen to race the clock on a certain day because they feel good. This is obviously different members on any day so the clock is always on. With that said, if you are having a bad day or have an injury, racing the clock might not be the best for you at the time. Taking a step back and just focussing on improving a skill or lift is just as important.

Lets be clear, we are not talking about slowing down to move well you should always focus on moving well whether the timer is on or not. This is about finding a middle ground between smashing yourself and knowing when to back off. No one is able to sustain 100% intensity week in and week out nor should you. This is why we program transition weeks every 3-6 weeks throughout the year. Anyone who just comes in and gives it everything they have got every time will also recognize they have to take unwanted rest days and weeks at times which hurt their fitness in the long run. They might even acknowledge they have gotten a few injuries from doing that. Going into the pain cave every time you are at the gym is not a good recipe for longevity in any fitness regime.    

Here are some pointers on training with intensity:

  1. Pick your days where you race the clock. Wait until you are at the gym, gage how you are feeling and then make up your mind. 
  2. Only have 1-2 days per week where you really race the clock. You can still work hard without visiting the pain cave.
  3. Picking intensity days will keep you excited about training long term. You will start to look forward to those days and you will feel fresh and ready to go.
  4. Know when to back off. Live to fight another day. Not everyday is the world cup final. Sometimes its just Tuesday and you have got work after this. 

Monday 17/12/18

Strength: Back Squat

5 x 5 @ 87% of 5RM

MetCon: For Time


Thrusters 45/30kg

Pull Ups

Updated Holiday Time Table

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Here is the updated Time Table for the holidays. Sorry for changes. We have normal time table all the way upto 23/12/18. We will resume normal classes again on the 2/1/19. Print it out and hang it up on the fridge

25/12: Xmas Day WOD 7am

26/12: Boxing day CLOSED

27-28/12: Two Classes on both days: 6am & 5.30pm

29/12: Two Classes on: 8am & 9am 

30/12: One Class on: 10am

31/12 – 1/1/19 CLOSED

2/1/19: Back to normal Time Table


Friday 14/12/18

Running Conditioning: E5M for 15 min

800m Run

MetCon: For Time

50 Russian Swings 32/24kg

50 TTB

50 Russian Swings 

New Membership Prices

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We are into our last days with our current membership prices. Anyone who signs up before the end of December will get the same low membership price and keep it. Anyone who signs up after 31/12/18 will be on the new membership price. We value loyal members more than anything and this is our way of showing it. We will never raise any current athlete’s membership. The longer you stay with us the better your deal.

Don’t let your friends and family miss out. It might even be a good Xmas present for someone who you know will love our community and classes. Get hold of us now if you don’t want to miss out. You can check out all of our memberships on our website.


Thursday 13/12/18

Strength: Front Squat
5 x 5 @ 83% of 5RM

MetCon: For Time
Deadlift 100/70kg

Just another WOD

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Make sure you give this one a go today. It will be a great challenge for all of you to get through with consistent numbers on the SDHP. Have a challenging but realistic number in mind for each round and make sure you get it. Don’t sell yourself short just because it is a bit long. have a plan and stick to it


Tuesday 11/12/18

MetCon: 30 min EMOM
1st: 10-20 Wall Balls 9/6kg
2nd: 100 Double Unders
3rd: 30 sec max KB SDHP 32/24kg

Record lowest score of 30sec SDHP

De-Stress with CrossFit

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Thanks to everyone who turned up Saturday at Harlem’s for Christmas drinks. Great way to catch up with everyone before the Xmas rush starts.
Make sure you find time to get your daily workout in even if things get stressful. Taking an hour to yourself to do a short workout will help clear your head and de-stress. Remember you don’t have to workout alone either. There will be plenty of people down here who will sympathize with your situation and most likely be going through the same stuff at times. They are all here for the same purpose to forget about all that stuff for a short time. Come down and join our daily workout and feel better after you leave the gym.


Monday 10/12/18

Barbell Cycling
5 min EMOM
3 Squat Snatches (Start @ 60%)
5 min EMOM
1 Squat Snatch (Start @ 80%)

MetCon: 4 Rounds for Time
20 KB Swings 24/16kg
30 KB Goblet Lunges
400m Run

SPC Benchmarks

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We have been working on our own set of Benchmark workouts for all of our members to use as a measure of how fit you get over any period of time. We will be rolling them out in the new year and will be using them from now on throughout the year to measure all of your fitness parameters.

Yes there will be scaled options for all of them but that will be programmed by us as well as these will all be measurable tests. You can see for yourself how fit you have become if you go from a scaled version to the RX version of a particular workout. There will be 10 tests over all facets of Strength and Fitness. This will be a special part to our community. It will develop some friendly new rivalries and push all of you to improve. We are looking forward to bringing these tests to you so make sure to watch this space as they get released in the new year.




Friday 7/12/18

Gymnastics Conditioning

12 min EMOM

Odd: 6-10 Strict Weighted TTB

Even: 6-10 Strict Weighted Pull Ups

MetCon: 5 Rounds for Time

8 Deadlift 110/70kg


14 KTE

December Updates

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A couple of things to remember:

We are meeting at Harlems for Xmas drinks this Saturday 6pm. Address is on the white board. Give us a message if you need to now it. Really looking forward to seeing heaps of you up there.

We are starting two new GPP Classes this Tuesday and Thursday 6.30pm. Grab some friends and join in on a fun high energy circuit session. It will be an awesome workout and a great introduction to CrossFit at the same time.

SPC Running Program participants have their Mile Run time trial later this month. Will be awesome to have all the improvements on paper. They have worked extremely hard over the last many weeks and it will be great to see all the hard work paying off. It has also helped their CrossFit Wods heaps both from a straight running aspect but also with recovery.

As always we are keen to hear how you are finding the gym. So never be shy whether it is good or bad, we want to know. The bad will make us improve and the good will give us a boost to keep working hard for all of you.

Any suggestions, feedback or signing up for our programs can be directed to 021 248 9222 or




Thursday 6/12/18

MetCon: E5M for 20 min

6 Muscle Ups

12 STOH 50/35kg

400m Run

Don’t tell me… “This time of year”

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What’s the difference between all the other stressful times during the year where you force yourself to come in because you want to get a good start to your day. Then as soon as they dress up the main street in Christmas gear you suddenly develop holiday mode and the weirdest excuse for why you shouldn’t get your training done. Come on team, let us hold off for another three weeks till when you actually should take a break to be with your family and friends.

There is plenty of work to be done yet. I bet most, if not all of you, have at least one goal you really want to get done before the end of the year. Even if you feel way off it, keep coming in and work on things. Not just for the purpose of achieving the goal but also to get that hour to yourself where you don’t need to worry and all the things people worry about this time of year. You might even see things in a better light after getting a little sweat up.

Looking forward to seeing you all in here for the next couple of weeks and then we can all have a well deserved break.




Wednesday 5/12/18

Strength: Back Squat

5 x 5 @ 83% of 5RM

MetCon: 15 min AMRAP

200m Walking Lunges

In remaining time

Max Burpee Pull Ups