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Oct 11
0

Intermediate Team Member: Mark Bredenbeck

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Mark and his family has been members since day one. Mark is a fire investigator and spends a lot of time traveling so he has to come in at the 6am class every day. Mark has been part of most of our In-House competitions and the CF Open ever since we opened and even before then so he is well accustomed to the competition environment. All that experience will be huge for the team as they are looking to perform at Nationals. Mark has been steadily improving throughout the year and is as strong and fit as ever and ready to go. This Nationals will be a special moment as he gets to compete alongside his son Jack who is also in the team.

 

Christian

 

Thursday 11/10/18

MetCon: 4 x 3min AMRAP : 3min Rest

100 Double Unders

15 Burpees

Max Thrusters 40/30kg

*Record each round

Oct 10
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Intermediate Team Member: Rachel Haley

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Rach was in the intermediate team last year as well so the extra experience is going to help the team. A massive highlight for Rach from last year was absolutely destroying the Rope Climb / Shuttle Run event which also saw the intermediate team qualify for the final. Rach will be looking to create more magical moments like that this year. Rachel has been working hard all year fixing a few holes in her fitness so look to her to step up on a number of workouts to help the team out. She is one of those people who can just switch off and work hard, this will come in handy for the beach event especially. We are all looking forward to seeing how much you have improved over the course of the year.

 

Christian

 

Wednesday 10/10/18

Strength: Strict Press

3 x 5 @ same weight

Max reps Push Press on last set

MetCon: 3 Rounds for Time

10 Overhead Squats 40/30kg

20 Front Rack Reverse Lunges

10 Push Jerks

Oct 09
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Intermediate Team Member: Megan Graamans

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Megan was in the Masters Team at last years Nationals and did extremely well. One of her many highlights from that competition was taking charge of the Run/Barrel carry event. Running really hard and almost finishing the first barrel carry on her own by the time the rest of the teams finished the run. It got the MC going too which was awesome to listen to. Megan’s strength is of course her massive aerobic engine, she can settle into a pretty fast tempo and hold that for a really long time so for all the longer events the team will look to Megan for guidance. Megan has worked hard really hard on her strength training so it will be interesting to see her excel in those workouts too. She is super easy going so she will of course fit in great with the rest of the team.

 

Christian

 

Tuesday 9/10/18

Strength: Back Squat

Warm up sets:

1 x 20 empty barbell

1 x 10 @ 50%

1 x 10 @ 60%

Working set:

1 x 20

MetCon: For Time

1200m Run

50 DB Thrusters 22.5/15kg

Oct 08
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“The Running Lab” Seminar this coming Weekend at SPC

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We are super excited about Tim Bransdon and The Running Lab having a seminar this weekend at Southern Peak CrossFit. Tim has been coaching many top level athletes and CrossFit games athletes. The most noticeable one being 2 x Games Champion Tia Clair Toomey. For the past couple of years Tim has been helping Tia with her running technique and other aspects of her fitness. It will be awesome opportunity to learn a ton about specific running protocols and try them out for yourself.

They will cover a large range of topics from technique to programming for running.

You can still get your ticket for this event right now by following the link below. You will get all the needed info on this link too.

https://www.facebook.com/events/2087699901553149/?notif_t=event_aggregate&notif_id=1538940893171870

There is a limit to participants so get onto it straight away. Looking forward to seeing you all there this weekend.

 

Christian

 

Monday 8/10/18

MetCon: 28 min EMOM

1st: 1 Round of Cindy

2nd: 30 Double Unders + 5 Deadlift 110/75kg

3rd: 7 KB Swings + 7 Goblet Squats 32/24kg

4th: Rest

Oct 05
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Weekend Fundraising Comp and Time Table

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All competitors are meeting at 9am for event briefing and to pay their $5 competitors fee. Its a Dress-Up so make sure you coordinate with your team today.

We will go over everything concerning the workouts and then you can start your warm up. First Workout will start around 10am. We ask that when you are not competing you are helping out with judging and on that note if anyone who isn’t competing is keen to help out that would be much appreciated thank you.

There are 4 workouts on the day so there will be a bit of work for everyone to do. You will all get a chance to do TTB if you have them, but only one of you will need to do a pull up workout. You will all get a chance to do the lifting workout. You can strategize on the day. Remember to bring everything you would normally bring to do a class. Also it would be a good idea to have some snacks and drinks as you will be at the gym for a few hours. The men teams will get a longer break after the first workout and the women will get a longer break after the second workout.

Each team will get a two page score sheet that they will be responsible for on the day. It will have all four workouts on it and their scores from each workout. Hand it to the judge before your workout and give it back to a coach at the end of your workout and we will put your score on the whiteboard.

This is a fundraising comp for our Nationals Team going to the Mount in two weeks representing the gym and our Dunedin community. Lets really get behind these guys and girls and help them out the best way possible.

Saturday Class. There will be a 7am class for all members who are not doing the competition so make sure you get to the gym early doors and get a good workout to start your weekend well.

 

Christian

 

Friday 5/10/18

MetCon:

7 min AMRAP

10 Power Snatch 40/30kg

50 Double Unders

-3 min Rest-

7 min AMRAP

10 Thrusters 40/30kg

10 Burpee over Bar

-3 min Rest-

7 min AMRAP

10 Hang Power Cleans 40/30kg

20 Sit Ups

Oct 04
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Intermediate Team Member: Shez McLeod

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Fresh of the plane back from Masters League finals in the GC where she took 5 overall in her division, Shez just needs to recover from her last comp and she will be ready to go for Nationals. She is in the best shape of possibly her life so she will be looking to give the team a huge boost. Shez has made some massive improvements to her fitness especially with her gymnastics both through PT sessions and classes. If Masters League is anything to go by she will be leading from the front at the Mount. This will be Shez’s first Nationals and it will be great to follow her progress up to and beyond this comp.

 

Christian

 

Wednesday 4/10/18

Accessory Work: 4 Rounds

10 DB Bench Press (AHAFA)

10 BB Bent over Rows (AHAFA)

MetCon: 20 min EMOM

Odd: 10-20 Wall Balls 9/6kg

Even: 200m Run

Oct 03
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Intermediate Team member: Jack Bredenbeck

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This will be Jacks second competition this year after he did an awesome job at clang n bang earlier this year. At just 17 years old he is now stepping it up to Team Nationals where he will join the rest of the intermediate team and even cooler get a chance to compete with his dad Mark who is also in the team. It will be a special moment and it will be awesome to see Jack step onto the floor up there. He has worked tirelessly in classes and under the watchful eye of Marcus during their PT sessions.

Jacks strength is definitely his ability to hit good solid positions in his lifting and even under fatigue his technique doesn’t break down. That will keep him safe from getting too beat up over the course of the weekend. His gymnastics has also come a long way so he will be a big help for the team in that department.

Jack is a fantastic guy and it is so good to see him come into his own on the CrossFit floor. It will be great to follow his continual progress in the sport of CrossFit.

 

Christian

 

Wednesday 3/10/18

MetCon: 21 min EMOM

1st: 75 Double Unders

2nd: 10 KB Swings & 10 SDHP 24/16kg

3rd: 10 Burpees (Add 2 burpees each round for as long as possible)

Oct 01
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Intermediate Team Captain, Conrad Frew

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Conrad Frew was one of the very first members at Southern Peak CrossFit. He has been working hard over these 2+ years at the gym and even before then. He has been struggling with a couple of injuries but he is ready to take on the challenge again this year. He led the Masters Team to a 7th place overall at last years Team nationals and this year he is looking to repeat the success from 2017. Always calm under pressure which will be a huge advantage for both his personal performance and the team performance. Especially in a chaotic environment as this will be. Conrad will be leading from the front and the other team members will be looking to him to bring some calmness and perspective over the team especially if things get tough.

 

Christian

 

Tuesday 2/10/18

Strength: Power Snatches

5 min EMOM

3 Power Snatches start @ 60% of 1RM

5 min EMOM

1 Power Snatch start at 80% of 1RM

MetCon: 10 min AMRAP

10 Alt. DB Snatches 32.5/22.5kg

3 Bar Muscle Ups

 

 

 

 

 

 

Sep 28
0

Great to see so many new members

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Great to see so many of you committing to staying on as members after your GrabOne deal has finished. It says a lot about the community at the gym and great to see we are doing a lot of good things that keeps you coming back to train. As awesome as that is we can always get better and do more for our members and we keep saying come to us with any feedback whether good or bad we will take in onboard to keep improving the gym for you.

Again, thank you to all of you for letting us help you with your health and fitness. Keep working hard and we will do our part in keeping things fun and productive.

 

Christian

 

Friday 28/9/18

Accessory Work: 3 Rounds

10 DB bench Press AHAFA

10 BB Bent Over Rows AHAFA

MetCon: 20 min EMOM

Odd: 10-20 Wall Balls 9/6kg

Even: 50 Double Unders

Sep 27
0

Get your teams sorted for the Team Comp

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It is all going down on the 6th of Oct. at the gym so make sure you get your team finalized early so you don’t have to rush to find the last person. You all have to be from a different decade so it won’t be an easy task. There are some strong teams on the white board already and there are also a few unfinished teams so if you need to find a team start with them. Time is ticking. This comp is a fundraiser for our two Nationals teams going away so the re is a $5 competitor fee. The money goes 100% to the traveling team members.

Get amongst it and remember we need to see a team from each of the nationals athletes so there is no time to waste.

Note: If we run out of certain age groups we can compromise to make sure everyone gets to compete but we will make sure you don’t stack your teams:)

 

Christian

 

Thursday 27/9/18

Gymnastics Conditioning Testing

in 2 min: Max SHSPU

3 min Rest

In 2 min: Max CTB pull Ups

3 min Rest

In 2 min: Max Box Jumps 24/20′

Record Numbers and remember them

MetCon: For Time

50 Walking Lunges

50 V-Ups

50 Step Ups 24/20′

50 Sit Ups

50 Air Squats

50 Straight Leg Sit Ups