Christian Pedersen

Mitch practically signed up as a member the same week he signed up for the Open. He was keen to give it a go. There was definitely a little rivalry with his mate Joe Kelso but that only added to his Open experience. It was awesome to see that a completely new member was keen to sign up for the world wide Open. It was a huge 5 weeks for Mitch but it showed him straight away what he needed to work on to get better and he has been working hard to improve his fitness ever since. A few things to note is he did all the open workouts RX and he was able to do all the exercises even got his first Bar Muscle Up and a 61kg Snatch PR.

Mitch works at Silver Fern farms but most weekends are spend on the rugby paddock as a referee. He obviously need to be fit so he can keep up with play so CrossFit was a perfect fit for him.

Mitch has improved a lot over the two months he has been a member and he RX’d his first CrossFit Girl Wod Diane this week in a respectable sub 9min which I think is pretty good for a guy who has only done CrossFit for two months.  He has become a regular member of the lunchtime class and he has fitted in straight away.

Great to have you as part of the community mate just keep working hard.

Christian

Thursday 6/4/17

WOD: 21 min EMOM

1st: 30 Double Unders & 10 Wall Balls 9/6kg

2nd: 1 Round of CTB Cindy

3rd: Max Burpee Box Jumps in 30 sec 24/20′

Note: CTB Cindy is: 5 CTB Pull Ups, 10 Push Ups, 15 Air Squats

Now that the Open is finished we are back to Comp Training on Saturdays from 10am-12pm so if you are serious about competing this year you need to come to this class as it will be full of competition specific advise concerning how to train and prep for competitions plus there will be plenty of CrossFit going on as well. Working out with a group of like minded people who are all training towards similar goals is priceless in the sport of fitness. We have a lot of comps coming up both online and on location and The CF Open gave us all 5 weeks of information about what we are good at and what needs some work so the training will of course be geared to making all of us well rounded athletes.

The Saturday session also gives us a good opportunity to work out what you need to focus on during the week. There will be extra sessions for you to complete during every week either classes to join in on or extra skill/strength sessions for yourself depending on your weaknesses. You can organize a time through me.

The main thing for having a comp class is to make sure everyone who wants to compete are not neglecting anything. Some of the stuff we do on Saturdays are going to suck and I hope it does because it means that is the stuff you need to work more on. Remember the game is to be as well rounded as you can be. You need to be a Strong, Skillful and Conditioned athlete.

Christian

Wednesday 5/4/17

Strength: Testing

3RM Deadlift

WOD: Testing

Diane: 21-15-9

Deadlift 102.5/70kg

Handstand Push ups

Note: Make sure you write down your scores for todays workout. You need them later this year

Our brand new Southern Peak CrossFit outdoor training program starts Saturday 8 april 7am at the gym. If you are keen to change up your training and get some organized outdoor training done before winter, this is a great opportunity for you. It is only $120 for 5 weeks of training. This offer is for everyone, you don’t need to be a member of the gym to participate.

We meet 3 times per week (Tuesday & Thursday 6am and Saturday 7am). Locations will vary throughout the 5 weeks but you will be given the locations before the program starts. You can sign up just by turning up on Saturday or contact me in advance by:

phone – 021 248 9222

Email: [email protected]

We have revamped our old boot camp program and made our very own periodized outdoor program. We still focus on longer workouts using bodyweight exercises and running as the stable but the Saturday sessions are always at the gym where we will utilize equipment like Kettle bells and Dumbbells. If you or someone you know, haven’t exercised a lot lately and would like to get back into regular training this will be a great kick starter. Let them know ASAP and we can get both you and your friend involved.

Classes are filling up nicely. 6.30pm Classes will expand to be on Monday – Thursday from next week. This will filter a few from the 5.30pm class down and will make room for all of our new members as well so if you are struggling to make the 5.30pm class you have another chance at 6.3pm from next week.

As explained we will start to include a Hero Wod every week during this training phase and today is the day. You don’t want to miss out on this one.

Christian

Tuesday 4/4/17

HERO WOD: From CrossFit.com

LIAM

For Time:

800m Run with a 20kg Plate

100 TTB

50 Front Squats 70kg

10 Rope Climbs 15ft

800m Run with a 20kg Plate

You can partition the reps as needed but have to start and finish with the 800m run.

U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms fire while conducting combat operations in Paktia Province, Afghanistan, on Sept. 21, 2013. Nevins was assigned to Operational Detachment Alpha 9521, Bravo Company, 5th Bn., 19th Special Forces Group, based in Fort Carson, Colorado.

His friends remember him as a cut above when it came to fitness. He enjoyed hiking and running outdoors, as well as the full gamut of CrossFit movements, from Olympic lifting to gymnastics.

He is survived by his mother, Victoria; father, William; fiancée, Julie Huynh; and sisters, Maeve and Raven.

When it comes to being proud of what you do and what you have, 4 people more than any have shown me the way. The first two are my parents I was taught it from an early age and for most the time I lived up to it even if it didn’t show at times it was always in the back of my mind. Years later I was reminded of its importance in running a successful business by Grant “Welshie” hughes and Ben “Speedy” Thompson. These two ran a super tight ship and it inspired everyone around them, especially me to do my best.

Even before I opened Southern Peak CrossFit one of the main points I was going to put a lot of time and effort into was making sure all members were inspired to show the pride just like myself. It was up to the staff to and especially me to lead the way. Run a tight ship and make everyone who came in happy and proud to be here.

Showing pride can be very simple and to be honest you have all done it on plenty of occasions through out the short life span of the gym and I thank you for that. But lately it has changed a little bit, people have become a little complacent. I see it when equipment is just thrown back where ever there is room rather than putting it back exactly where you found it, that is if it is put away at all (bands hanging on the rig!). It shows in what you bring in to the gym from under your shoes, a good saying to enter the gym by is “If you don’t want to burpee in it, don’t bring it in (Grass, Dirt, Glass etc.)”. It also shows in who gives their equipment a small clean afterwards we have spay and cloths by the whiteboard at all times.

We reminded you from the start and everyone were happy to keep the place tidy but standards have slipped lately and it is time to show some pride again. If your standards have slipped it must mean my standards have slipped which is unacceptable so from now on I hope we can all get back to showing the pride the gym deserves.

Christian

Monday 3/4/17

Strength: Every 3 min for 15 min

5 weighted Pull Ups

5 Weighted Dips

WOD: For Time

30-20-10

Wall Balls 9/6kg

KB Goblet Reverse Lunges 24/16kg

DB Push Press 22.5/15kg

50 Double Unders before every round

We are starting a new segment every month: Skill/Exercise of the Month. First one is Pull Ups. Being good at different variations of the pull up means tremendous upper body strength and core strength. A lot of strength and muscle coordinations goes into being good at pull ups so it will really benefit everyones fitness. As said before it will be broken into 3 sessions during the week. A skill session, a strength session and doing them during a wod. There won’t necessarily be full on pull ups 3 times per week as specific muscle groups will need some extra work as well to improve your pull ups like horizontal pulling plus your shoulders and hands will not tolerate that much pulling from a hanging position.

We will do our very best as coaches to help you get your first pull up or improve different variations of pull ups by the end of the month. It is just as much up to you to make sure you take care of your hands and we will make sure you get the appropriate amount of volume to improve without hurting yourself. I will also cover some written material on the blog which will have a lot of good info for pull ups to help you here.

it might not come together for you on day one but remember it is a long process and you need to commit to it to see the real benefits.

It should be a great first month of skill work. Remember we are not neglecting anything for this but we are adding more volume of a specific element so it will be a tough month. We will include extra recovery pieces at the end of any specific pull up session.

Christian

Saturday 1/4/17

WOD: Partner Wod:

2 Rounds for Time

400m Run Together

40 KB Goblet Squats (each) 24/16kg

40 Pull ups (20 each)

800m Run Together

40 KB SDHP (each)

40 Burpee Box Jumps (20 each) 24/20′

400m Run Together

The tops with the old logo are turning into a retro top and we have sorted our new logo out for this next order.

Since our last order only consisted of Navy Blue items this time we will be adding a colour to our apparel. Everyone can voice their opinion on what colour they would prefer and we will go with the majority:) I would think a lighter colour would be a great contrast but I will leave it up to you:)

I haven’t heard much from people about what comps they would like to participate in. It could mean some of you just need a bit more of a push or another reminder but it could also be that you are not interested which is completely fine too. There will be plenty of in-house comps which you can join in on if that is a better option for you.

I hope everyone id ready for a couple of testing sessions next week. Will be interesting to see who has been sticking to their training during the open. Irregular training for 5 weeks can hurt your fitness quite a bit, so hopefully you stuck to the training at the same time.

Christian

Thursday 30/3/17

Strength: Every 90sec for 15min

1 Snatch High Pull – 1 Hang Snatch – 1 Snatch

WOD: For Time

21-15-9

SDHP 40/30kg

Overhead Squat

Accessory Work: 3 Rounds of

Max Hanging L-Sit

1 min Rest

20 V-Ups

Rest as needed between rounds

Wanaka from Mt Iron from my trip away during Otago Anniversary Weekend.

So with the Open is done and with a transition week starting it will be a good time to recover both physically and mentally as well, especially if you have committed to compete more during the year. There are a lot of big comps coming up very soon. Most of them consist of an online qualifier similar to the CF Open. If you would like to participate in any other comps it is important you try and stay up to date using Facebook as most crossFit Boxes uses Facebook to promote their comps.

Here are 3 mayor comps which I think you might be interested in, but if you pay attention to the sign up dates you need to make a commitment very soon.

Overview:

New Zealand Nationals (Individual Comp) www.newzealandnationals.co.nz

Online qualifier: Starts 5-30th of June. Finals are on 22nd-23rd of July in Hamilton

New Zealand Nationals (Team Comp) www.newzealandnationals.co.nz

No Qualifier just finals weekend 21st-22nd of October in Tauranga

BoxFit Camps (Individual Comp) www.boxfitchamps.co.nz

Online Comp for all age groups. from teens to 60+ masters. Starts 15th of June

Masters League (Individual Comp)

Online Comp for 35+ athletes: Starts 5th of may – 26 of May

All comps covered in this write up has specific details which you will need to read before committing to any of these comps. What I have covered are just a baseline Overview of what is going on. Always keep yourself as updated as possible. If you want to compete but are not sure how to go about it, get hold of me ASAP and I will help you get signed up right and show you where to find more info. I dont know about you but I am looking forward to his season. There are plenty of comps to sink your teeth into so make sure you pick the right one for you and commit to it fully.

Good luck with the season ahead:)

Christian

Tuesday 28/3/17

Skill Work: Every 2 min for 8 min

4 Strict Pull ups – 5 Kipping Pull ups – 6 Butterfly Pull ups

WOD: For Time

30 DB Burpee over 20′ Box 22.5/15kg

20 Power Clean & Jerk 60/40kg

It was an amazing turnout on Saturday night, thank you to everyone who came out to party with us. I hope you all had a great time. It is an absolute pleasure to have such an awesome community that we can have parties at the gym without any issues. It means a lot to us and especially the students which means they save a bit of money when they can bring their own drinks and food. I am sure they appreciated it very much. We will definitely be looking to having more functions at the gym during the year.

We are into another transition week before we start our testing period so make sure you recharge the batteries before we really get into it. I am hoping we can put up some new well deserved PRs from last times tests: 1RM Back Squat, 1RM Snatch, 1RM Clean and Jerk, Diane and Fran.

Next Training Cycle has been planned out and a part from the strength exercises, it will have some long EMOMs and HERO Wods as a big part of the program. That will give you a little heads up:)

Christian

Monday 27/3/17

WOD: Open Wod 17.5

10 Rounds for Time

9 Thrusters 43/30kg

35 Double Unders