Christian Pedersen

We have a lot of things happening over the next few weeks so very important that you keep up to date with what is going on by reading the blog every day.

Firstly: The Open is going great guns for us so keep coming in and throwing down. You have Saturday morning and Monday classes to get it done. Make the most of it the first time so you don’t have to do it again because remember it is up to you to sort out a judge if you want a second go.

Secondly: We will be having a party for all members on 25/3/17 at the gym starting at 7.30pm. It will be a BYO type deal just make sure you turn up ready to have a good time:)

Thirdly: NZ Nationals Registration is on soon and if you want to be considered for a spot on the team you will need to let us know ASAP. If you just want to sign up as an individual just make sure you keep yourself updated through their website www.newzealandnationals.co.nz

Lastly:) We seem to slowly increase in memberships every week which is awesome for our community. We will be looking to add more classes as necessary. Make sure to utilize the full timetable as classes that are not full will be changed to accommodate the majority of members. We will be looking to include specialty programs after the Open to address some of the biggest weaknesses of the gym. The Open workouts has show us already where we are good but also what we need to work on more. The last two Open Wods will give us more insight I’m sure and that will help shape the upcoming training cycle. The major upside to doing our own programming is making sure it stays specific to all of you so you get the best experience and the most out of every session.

Christian

Of course you are all given the opportunity for a go at 17.3 today to see if you can get your first CTB Pull ups or Snatch more weight than you have in the past:) There are of course scaling options for everyone.

Monday 13/3/17

CF Open 17.3

Prior to 8 min Complete

3 Rounds of:

6 CTB Pull ups

6 Squat Snatches 43/29kg

3 Rounds of:

7 CTB Pull ups

5 Squat Snatches 61/43kg

Prior to 12 min Complete

3 Rounds of:

8 CTB Pull ups

4 Squat Snatches 83/61kg

Prior to 16 min Complete

3 Rounds of:

9 CTB Pull ups

3 Squat Snatches 102/70kg

Prior to 20 min Complete

3 Rounds of:

10 CTB Pull ups

2 Squat Snatches 111/79kg

Prior to 24 min Complete

3 Rounds of

11 CTB Pull ups

1 Squat Snatches 120/83kg

Joe Kelso is the latest addition to our team at Southern Peak CrossFit. He will be starting as a Personal Trainer and he has already organized his first clients so you have to get on to things fast to secure your training sessions with him if you want the most suitable times for you. He is super keen to get started and has a ton of knowledge and enthusiasm. Joe has been training with us since we opened last year so he knows a lot about the way our gym works so he will complement the rest of the team well.

Here are a few words about his training philosophy from the man himself:

Originally from down south, I have spent the last four years studying in Dunedin graduating with a Diploma in Applied Sport and Exercise (Personal Training) and a Bachelor of Applied Science (Physical Activity, Health and Wellness. Currently studying Post Graduate Strength and Conditioning.

Coming from a rugby and athletics background and having high confidence I thought I was god’s gift to exercise and everything related. Then I stumbled across CrossFit and was soon humbled and put at the bottom of the pecking order.

Why I coach? I have spent majority of my life training and have developed a passion for health and exercise. In the words of Matt Fraser “I do not have an addiction to suffering, I have an addiction to the product of suffering.” I want to be a part of the journey that makes you the strongest, fittest and healthiest version of yourself.

Stop exercising, start training, trust the process and the results will speak for themselves.”

If you are interested in setting up a consult with Joe, you can contact me at the gym or contact Joe directly on 027 891 4903

Christian

Thursday 8/3/17

Strength:

Every 2 min for 8 min

1 Clean & Jerk

Every min on the min for 6 min

5 Power Clean & Push Jerk TnG

WOD: 7 min Ascending Ladder

1-2-3-4- etc.

Thrusters 40/30kg

Burpee over Bar

I know we only have one rower but I have already organized rowers for when rowing might turn up in the Open so don’t worry:) Until then I suggest you all use that rower as much as possible to get used to it and there is always rowing in Friday and Sunday GPP classes so it would be a good idea to turn up to those classes to get some extra rowing done. Remember we need to be prepared for anything.

The NZ Nationals qualifiers are getting closer and I will need to know who is keen to participate and at what level. Don’t leave it too late to put your name down because you will miss out if I get a team together before you get involved.

Things are coming together nicely at the gym and I am super happy with how things are going. If you think that something could be better don’t be afraid to speak up. If I don’t hear anything from anyone I will assume you are all happy too. You can always come to Marcus or myself with any concerns about the gym.

Our next big event as a gym will be the end of Open Party Saturday 25th. Make sure you circle that date. We would like all of our members to be part of that.

Christian

Wednesday 8/3/17

Strength:

Every 2 min for 8 min

1 Squat Snatch

Every min on the min for 6 min

5 Power Snatches

WOD: 3 Rounds for Time

400m Run

10 Overhead Squats 50/35kg

15 Box Jumps 24/20′

Accessory Work: 3 Rounds of

12 DB Floor Press

12 BB Bentover Rows

We will be organizing an “After the Open Party” on Saturday 25/3/17. Make sure you set that date aside and join in with the rest of the gym. It will be a great way of meeting all the members from the other classes and make some new friends. I will put more info out when I have sorted it out so stay tuned for the final info on location and time. I am thinking start around 7.30pm. It will be an awesome way to finish the Open but more importantly celebrate all you guys who have made Southern Peak CrossFit such a success story in such a short period of time. The membership base is growing and it is because you make it such a cool place to train and hang out.

Christian

Tuesday 7/3/17

WOD: 5 Rounds for Time

100 Double Unders

35 Wall Balls 9/6kg

25 KB SDHP 24/16kg

Reminders:

7am Classes Monday-Thursday are running now so it gives you guys another chance to get the WOD in.

6.30pm Classes are still running Monday & Wednesday if you can’t finish work in time for 5.30pm.

As expected we are not done with the Dumbbells in the Open but luckily our last DBs just turned up so now we can really get some people through the heats so we will plan to have 3 heats with around 7 in each for todays Open session. 9am class is of course still on so if you are not in the Open get your daily CrossFit fix with our Saturday Wod.

As most of you have noticed we keep trying to find the best way to store all the equipment so things do get moved around a little but we have almost got all of our racks and shelves and other stuff now so it shouldn’t be long now till we have found the best option. Then its just trying to add more equipment to make sure you have the best quality stuff and enough of it. In time we will get there:)

I am also in the process of sorting out an “End of The Open” Party so make sure you keep Saturday 25th March FREE. We will keep you posted on venue and time. I am telling you all early because it would be great to have as many members attend as possible.

Christian

Saturday 4/3/17

WOD: For Time

2 Rounds of

400m Run

30 Thrusters 20/15kg

30 Sit Ups

3 Rounds of

200m Run

20 KB Swings 24/16kg

20 HR Push ups

50 Double Unders