Christian Pedersen

NZ nationals at http://www.newzealandnationals.co.nz/

Registration is coming up fast there will be an individual and team competition. For the Team Competition we can register one team but there are divisions to pick from: RX, Intermediate, Scaled or Masters. Let me know ASAP who is keen and what division you would be keen to be part of. If you want to do the comp as an individual instead make sure to follow the updates so you don’t miss out. We will do some fundraising to help everyone out when we get closer to the dates.

If you need more info look up their website and you can also ask me questions about it.

Would be cool to get some people involved in this.

First full team so commit will be the team we sign up. So make sure you get back to me if you are keen to join a team and in what category you want to participate.

Christian

Thursday 2/3/17

Strength: 12 min EMOM

Odd: 5 Deficit HSPU or 20 Shoulder Taps

Even: 10-15 V-ups or Tuck-ups

WOD: 3 Rounds for Time

15 HSPU

20 Hang Power Snatches 40/30kg

30 Step ups 24/20′

Reminder about 7am classes starting Monday next week so if you can’t attend 6am or if you want a little sleep in you can from next week onwards.

Marcus has committed to starting Personal training at the gym and has been working hard on setting everything up in the background so he can start taking clients onboard right away. This means you can get straight to work with him for all of your specific goals. If you are working on any specific exercise or competition and you feel you need some help getting to that next level, this would be a good time to get hold of us and Marcus can get you set up with a specific program that includes normal CrossFit classes, specific one on one sessions with Marcus and a written program which you can follow off site or during Open Gym hours.

Make sure to read Marcus’s Bio to learn more about his passion for training people and his training philosophy. Lets give you the best possible way to improve and reach your long term goals.

During your first meeting with Marcus you will cover off everything from your goals to price to other fitness and health related topics important to you.

Marcus trains hard and he studies even harder always finding new and better ways of improving his craft to help his clients.

Christian

Wednesday 1/3/17

Skill: Muscle Ups

Level 1: 4 sets of (1 muscle up + 3 Dips x 2)

Level 2: Turn over Drills and time to get your first muscle up

Level 3: 5 x 5 Pulling / Pushing Strength

WOD: 10 min AMRAP

10 Deadlift 80/55kg

10 Squat Jumps

10 HR Push ups

Accessory Work: 3 Rounds of

15 DB Floor Press

15 Supine Grip BB Rows

Open Athletes make sure you add our gym to your Team. I have 20 people signed up under the Box but only 14 of you have signed up to the Team as well make sure you get that done this morning.

The weather has been great and the big car park out the front has come in really handy on the sunny days. It is so nice to have the option of a little outdoor training when the sun comes out.

Next week we will start 7am classes Monday – Thursday. You will be able to turn up to those classes as part of the normal time table. So if you are starting a little later in the morning you get to sleep in a little and still get your daily training in.

We have still got some Free Session Flyers at the gym and I have the $25/week Student Deal floating around on Facebook so feel free to share it with your friends. Our normal deal of $40 per week is also still running and it seems to be popular so get your friends to come in and try us out for a session and see how cool our community is.

Christian

Tuesday 28/2/17

Strength: Paused Back Squats

3 x 2 @ 90%+

Just come to a full stop at the bottom and go straight back up

WOD 1: 7 min AMRAP

20 Sit Ups

20 Air Squats

50 Double Unders

-2 min Rest-

WOD 2: 7 min AMRAP

10 Knee to Elbow

20 Walking Lunges

50 Double Unders

First Open Wod 17.1 has been announced and you are all getting to try it out today. The workout of the day for Mondays will be the Open Wods so everyone gets a chance to try it out. This means if you want a second go at it and you have signed up for the open you can do that if you have an official judge sorted out. Anyone who has signed up for the Open but isn’t interested in doing the Wod again will have another Wod to do on Mondays.

Reminder: Many of you have signed up for the Open but are yet to register under Affiliate Southern Peak CrossFit and/or Team: Southern Peak CrossFit. Make sure you update your CrossFit Games Profile with those additions otherwise your scores will not count towards our Team scores. If you have any questions around this make sure to throw them at me before it is too late. I will validate all scores Tuesday morning make sure to put them into the system by then.

It was a great first week of the Open and I would like to take the opportunity to thank all the judges who helped on Saturday. It is amazing to see how many of you are keen to help out when need be. Well done to all the athletes and it was awesome to be able to throw down with a big crowd behind us so thank you to the spectators as well:) Now it is back to training and wait to find out what Dave Castro have planned for us Friday.

Christian

Monday 27/2/17

WOD: For Time

10 DB Snatches 22.5/15kg

15 Burpee over Box 24/20′

20 DB Snatches

15 Burpee over Box

30 DB Snatches

15 Burpee over Box

40 DB Snatches

15 Burpee over Box

50 DB Snatches

15 Burpee over Box

-20 min Time Cap-

Scale as needed

Open Athletes:

Strength: Every 2 min for 10 min

5 Thrusters

Build in Weight

WOD: 3 Rounds for Time

400m Run

25 Wall Balls 9/6kg

15 CTB Pull ups

Mike has been with us on and off for the past few months but he has been more committed for the last couple of weeks so hopefully we will see more of him in here. He drives big logging trucks so his work hours can be all over the show and there are some very long days among them as well which makes it hard for him to get in regularly. However, it looks like he has made a decision to make time for his training which is awesome. It might also have something to do with his partner Melissa who comes to the gym:)

Mike has been doing some gym work before coming here but he didnt think he was getting as much out of it and training with other people has pushed his intensity up a lot too so it has been great for him.

You should get a good chance of meeting him now since he will be training more often now, right Mike?

Reminders for today 9am Class is still on and straight after that from 10am-12pm we will be running the open Wod. Come down and support anyone doing the Open and help judging if you can Thank you.

Christian

Saturday 25/2/17

WOD: 25 min Partner AMRAP

Partner A)

400m Run

Partner B)

50 wall Balls 9/6kg

50 KB SDHP 24/16kg

The 2017 Reebok CrossFit Games Open starts today!

if you haven’t signed up already make sure to go to games.crossfit.com to register and pick Southern Peak CrossFit as your Affiliate and Team. We can speculate all we want but no one has any idea what Castro is cooking up so as the saying goes “be prepared for anything”. We have tried to make our program as diverse as possible so everyone should be well prepared. However, in the last few weeks we have done a lot of the exercises that are almost guaranteed to come up during this 5 weeks. I will be at the gym today during the release of the 17.1 so if you are in the neighborhood feel free to stop by.

We currently have 17 people signed up and the goal is 20 so there is still time to get there:) Remember all workouts has an RX and a Scaled option so it is just like our normal program there is an option for everyone. We don’t want you to watch on the sidelines thinking “dammit, I should have signed up”. There are always a few people in that boat so make sure you are not on it.

Thank you to everyone who has done the judges course online, if you haven’t taken the course yet please do as the more judges we have the more we can share the load. We don’t want to put all the work on a select few lets help each other out and make this gyms first Open a memorable one. And come down and support all competitors from 10am-12pm on Saturdays.

The only class that is changed during the open will be Friday evenings class which will be a Prep Class for the Open workout. Saturday stays the same so anyone not doing the Open will still get an opportunity to get a workout in at 9am. Mondays class will be the Open workout so anyone not doing the Open will still get a change to do a variation of the Open wod and anyone wanting to do it again will have Monday to give it another crack.

Hope all this makes sense and you are always welcome to tap me on the shoulder to clarify anything.

Christian

Friday 24/2/17

Strength: 12 min EMOM

Odd: 5 Weighted Strict Pull ups

Even: 10 High Box Jumps

WOD: 6 Rounds for Time

50 Double Unders

40 Air Squats

30 Sit Ups

Accessory Work 3 rounds of

10 DB Shoulder Press (AHAP)

10 Renegade Rows (AHAP)

If you have had a good look around you can see we have changed our name to Southern Peak CrossFit on our Facebook page and our Instagram page. This should make it easier for people to find us and identify with us. Feel free to share the pages and recommend us to all your friends. Our Free Session offer is still running before they sign up to one of our deals. We have been preparing for all the new members and it is great to see them starting to come in, both from our very own Dunedin but  also from other places around the country. It is quickly becoming the most exciting and vibrant gym in town and it would be a shame for anyone to miss out.

As I have said before it is time to sign up for the open. get amongst the biggest and most inclusive competition in the world. If you have any questions about the CF Open make sure to get hold of Marcus or myself and we will answer all your fitness questions.

Now, get sharing:)

Christian

Tuesday 21/2/17

Skill: Muscle Ups

Level 1: 2 attempts at a max unbroken set (Rest 5 min between attempts)

Level 2: Turn over drills and try to get your first muscle up

Level 3: Improve Dipping and Pulling strength

WOD: 3 Rounds for Time

200m DB Farmers Carry 22.5/17.5kg

12 DB Thrusters

12 TTB

Accessory Work: 2 Rounds of

10 Lying Hollow Rocks

15 V-ups

30 V-sit Twists