Christian Pedersen

Harlem is no stranger to competition. He went to the Mount Team Comp a few years back where his team did really well throughout the weekend. Harlem personally is fired up about returning to the team comp stage to get revenge on the pull up rig. Ask him about it;).

Harlem had a back issue earlier this year but did all his rehab everyday and he is back into training now. Even though he is feeling good and want to do more work during classes he has been listening to the coaches and stuck to light weights focussing on technique and stuck to the rehab work which is now into a more preventative phase (prehab) to make sure he doesn’t have a back issue again. Harlem is one of the members who spends most time at the gym but not only to work out. He has been an absolute incredible friend of mine for a long time and as soon as I started this gym adventure he has been helping out with most things.

You don’t want to miss out on having a person like that in your team. A guy who is prepared to go above and beyond to see you succeed and the team succeed. I am looking forward to seeing him back where he belong on the CrossFit floor throwing down. He will be the heart of the team

Coming from a rowing background of course you want an erg event at the comp and he will do well in that for sure. For a big guy he has great mobility so any high skill lifting will suit Harlem just fine.

Christian

Friday 21/4/17

10 min EMOM

Odd: 10-20 Pull Ups

Even: 10-20 Ring Dips

There will be plenty of scaling options and the main focus is to pick one option and drill it hard today.

WOD: For Time:

400m Run

30 Deadlift 70/50kg

30 V-Ups

30 Lunge Jumps

400m Run

20 Deadlift

20 V-Ups

20 Lunge jumps

400m Run

10 Deadlift

10 V-Ups

10 Lunge Jumps

Connie was the first who came to me and said he was keen to participate in the team Comp if we were to get a masters team together. It was pretty hard to find 6 people over 40 who were keen to compete so I decided to put in an intermediate team before the deadline as I had one tee’d up. Then hope that there would be more spots left after the deadline. It turned out great and we got a spot for our masters team as well.

Connie is a great guy who has competed before in both team and individual events. It seemed an easy decision to give him the reins as he will have a very good idea of how to attack different events and the rest of the team will listen to him. Anyone who knows Connie will know he is a very down to earth guy, some would say “he goes with the flow”, but when things get serious he can easily step up to the plate and get things done and that is exactly what you want in a leader of a team. When it comes to competing he is the grinder. He will do really well on the long workouts, when things get tough, Connie just puts his head down and keeps working.

Connie will be leading a great group of experienced CrossFitters who are keen to show that age is just a number.

Christian

Thursday 20/4/17

Strength:

Every min for 4 min

4 Strict Press

Every 2 min for 6 min

1 Strict Press – 3 Push Press

Every 2 min for 8 min

1 Strict Press – 2 Push Press – 3 Push Jerks

Build in weight over the course of 18 min

Barbell Starts on the Ground

WOD: 3 Rounds for Time

10 Box Jumps 24/20′

10 KB SDHP 24/16kg

20 Step Ups

20 DB Snatches 22.5/15kg

REMINDERS: T-Shirt and Hoodie Orders need to be in by end of this week. You have been warned.

If you want to compete in any comps but are unsure how it works come and see me ASAP comps are starting in May. Don’t miss out.

Welcome back people:) We hope everybody had a great Easter with friends and family. It is time to get back to work and this new training cycle has plenty of new goals for you to sink your teeth into. Heaps of strength elements, gymnastics and longer wods like Hero Wods and Long EMOMs. It will be a great way to really kick off the rest of your year in fitness.

We are continuing our month of Pull Ups. We have got some strict reps for you to get through today so if your pulling strength is lacking make sure you get to the gym.

I will be putting in our apparel order this week to the printers so if you haven’t gotten hold of me yet with what -shirts and hoodies you want this is your last chance. confirm your order with me and make sure to get the money to me ASAP as well.

Get ready for a big week as it is a shorter week and we have got a lot of fitness to get through.

Christian

Tuesday 18/4/17

Strength: Front Squats

15 min to find your 1RM

Skill/Strength:

5 x 5 Weighted Strict Pull Ups

WOD: For Time

12 Thrusters 60/40kg

21 Burpees

9 Thrusters

15 Burpees

6 Thrusters

9 Burpees

Testing week is rolling on and Thursday we are looking at 1RM clean & Jerk which means today is just about moving. It is an EMOM which means you can choose your own tempo to a certain extent and get through it with not really worries and be ready for tomorrow. If you can’t make the session tomorrow you can obviously just go really hard today and not think about getting ready for testing tomorrow. I know a lot of you students are preparing for a little holiday but make sure to keep up with training when you are home. Let your local CrossFit gym know you are coming and book in a few sessions to keep up with your fitness. Also, try to get your 1RM C&J done if possible.

Two weeks away can hurt your fitness if you don’t keep up with it so make sure you find a CrossFit gym and get a bit of work done. Most of you will have a gym you are connected with when you are at home so utilize it as much as possible. If you are going away and don’t have a gym near by, use your imagination to get some body weight circuits done. Mornings will be best as you are less likely to take time out of your afternoon to train, so get up early and get it done.

We will be closed over easter which will be a great time to recharge the batteries for a couple of days and then get straight back into the new training cycle.

Time Table Over Easter:

Good Friday 14/4 – Closed

Saturday 15/4 – Normal 9am Class

Easter Sunday 16/4 – Closed

Easter Monday 17/4 – Closed 

Christian

Wednesday 12/4/17

WOD: 21 min EMOM

1st: 30 Double Unders  –  8 KB Swings 24/16kg

2nd: 4 Deadlift 100/70kg  –  10 Push Ups

3rd: 14 KB Goblet Reverse Lunges

Get your Apparel Orders in before it is too late. You can let either Marcus or myself know what you want and pay at the same time. Lets get this done team, I am getting hold of the printers at the end of this week so get amongst it now. You cant say I didn’t warn you. You can choose Navy and Charcoal, male and female T-Shirts and Unisex Hoodies in all sizes.

Testing week is going down and we are getting into it again today with more lifting. It has been great to see all the PR’s over the last few days even with the Open being in the middle of the training cycle you have all stuck to the program and trusted our coaching and you are seeing the results of all your hard work this week.

We are still focussing on Pull ups this month I hope everyone have improved a bit already. Remember it is a long process so keep to the program and make sure you turn up and work hard. You should all know where you are at with Pull ups now so have a think about where you want to get to with Pull ups over the course of this month. Do you just want to get your first Pull up or do you want to be able to link strict or kipping or butterfly Pull ups. Looking forward to see how far you can all take this in a months time.

Christian

Tuesday 11/4/17

Strength: Testing

Find your new 1RM Snatch in 15 min

WOD: 3 Rounds for Time

400m Run

12 Power Snatches 40/30kg

21 Burpees

It is going to be a big week. This week we have a bunch of testing lifts, after spending weeks improving our strength it is time to have fun and see all the improvements come to life. There were huge improvements across the board last week during Deadlifts and Diane so I am really looking forward to this week and all the PRs we are going to see. I hope you are all fizzing up for it, and it all starts today:)

Make sure you get your apparel orders in because we will be going to the printers soon. You can choose T-Shirts for $35 and Hoodies for $60 both in navy and grey. Pay for it when you order it.

We have added 6.30pm classes Tuesday and Thursday so make sure you make use if those classes if you miss out on 5.30pm class. It would be great to have a bit of a group in all our classes. It will make it a lot more fun to work out with a large group of people. The same goes for our 7am classes Monday – Thursday.

Get ready to show your strength and intensity this week. Get after it team.

Christian

Monday 10/4/17

Strength: Testing

Back Squat

Find your new 1RM in 15min

WOD: Testing

Fran

21-15-9

Thrusters 42.5/30kg

Pull Ups