Leigh has been in the CrossFit game for a long time. She went to Regionals in the same team as Brad and has been around CrossFit ever since. Leigh’s sporting background is mainly gymnastics so the team is completely covered in that aspect of fitness. The last few years Leigh has put special focus on olympic weightlifting and has competed in multiple South Island and National Championships. Leigh’s ability to knuckle down and get in the pain cave is something else and that will definitely give the team a big boost over the course of the weekend. Having someone prepared to go the extra mile for the team is invaluable.

Christian

Tuesday 25/9/18

MetCon: 10 min Time Cap

1-10

DB Squats 22.5/15kg

Bar Facing Burpees

@ 8:00

Max reps C&J 60/40kg

Brad came down to us a while back and wanted to start CrossFit again. He started coming to regular classes in the evening. He is very busy with his job as a real estate agent, so at times we don’t see him much but when he was picked for our Nationals Team his priorities changed a bit and he has been training hard since. Brad is one of those naturally fit people though, so even if he doesn’t train for awhile he is still able to come into the gym and RX every workout and lift close to his PR lifts. Brad has already had top level CrossFit experience in a team environment when he joined our old CFD team at Regionals a few years ago. He will be pumped to be back out on the competition floor and he will be bringing all that experience and fitness with him to help the rest of the team.

Christian

Monday 24/9/18

Strength Testing: Back Squat

Find your 10RM

MetCon: For Time

50-40-30-20-10

Alt DB Snatches 22.5/15kg

Burpees

Marcus started as a member at SPC and became a coach here almost 2 years ago. He has been a huge asset for the gym in a coaching capacity but Marcus has also made some extraordinary improvements over his first two years of CrossFit training and now he gets to take it to the next level with a National competition. Marcus bought into the CrossFit methodology straight away and haven’t looked back. With his well rounded fitness he will be able to put his stamp on the competition and help the team out where ever it is needed.

Christian

Friday 21/9/18

MetCon: For Time

400m Run

10 Clean & Jerk 60/40kg

30 TTB

10 Clean & Jerk

40 Alt. DB Snatches 22.5/15kg

10 Squat Cleans 60/40kg

50 Box Jumps 24/20′

10 Squat Cleans

Lucy will get her first taste of national competition at Nationals this year. She has been working super hard at SPC over the pst 2 years and it will be awesome to see her compete at this level for the first time. Lucy has a background in gymnastics which will serve her really well at the comp. Lucy has worked a lot on her weightlifting technique and strength over the last few months which will give her heaps of confidence going in to Nationals if you think about what came out of the hopper last year. Apart from Lucys awesome athletic abilities she is also a very positive girl which will help keep the team happy and in a good head space between each event.

Christian

Thursday 20/9/18

Gymnastics Conditioning: 12 min EMOM

Odd: 20sec CTB Pull Ups

Even: 30sec SHSPU

MetCon: For Time

50-40-30-20-10

KB SDHP 24/16kg

Walking Lunges

Amanda Gould has decided to get back into CrossFit again and what better way to reintroduce yourself to CrossFit competition then going to Nationals in an RX team. Everyone who knows NZ weightlifting knows how accomplished Amanda is in that sport but what you might not know is she used to do gymnastics and she definitely hasn’t forgotten how to, judging from the skills she shows at training. A few years back she even got 6th at Battle of the Fittest in Auckland.

It will be great to see her back doing the CrossFits on the National stage and we are lucky to have her one the team.

Christian

Wednesday 19/9/18

Strength: Back Squats

5 x 6 Build in weight

MetCon: 5 Rounds for Time

10 Thrusters 50/35kg

2 Rope Climbs

Riley normally spends his days as a builder but after work you can find him at SPC throwing down or at Otago Weightlifting in Fryatt st. Last year Riley led our intermediate team to a very competitive 7th overall at Nationals and he is stepping up again this time leading our RX team. Riley had many standout performances last year but his leadership was what set the team up for success. He will be looking to do the same this year with a very talented team behind him.

Christian

Tuesday 18/9/18

Strength: Snatch Complex ( 3 Position Snatch)

E2M for 12min

1 High Hang Squat Snatch (Hip)

1 Hang Squat Snatch (Mid Thigh)

1 Low Hang Squat Snatch (2′ Below Knee)

MetCon: For Time

400m Run

40 Pull Ups 24/20′

400m Run

40 KTE

400m Run

We have finalized the next In-House Comp. It will be our very popular and super fun Team Dress-Up Comp. Teams consist of either 3 girls or 3 guys. Each team member has to be born in a different decade I.E. 70’s, 80’s and 90’s. Make sure you confirm each team member when they were born. Let us know your team members and team name and we will put them up on the whiteboard. There will be $5 sign up from each team member and all funds will go to our National Teams as they go to represent us in the Mount.

Competition:

Date: 6/10/18

Time: Briefing at 9am

Location: Southern Peak CrossFit

Events: At least 4

Level: This is an intermediate level comp which means all the normal skills you see on a day to day basis at the gym could come up. We don’t want to stitch anyone up but you should start working on your gymnastics and weightlifting. You don’t need to be an expert in any movement as all workouts will have the whole team working out. What you can’t do, the rest of the team can help you with. Just make sure two people in your team can do TTB and Pull Ups as they will come up. If you don’t have those skills, you just do more of the other movements, that’s called teamwork.

Nationals athletes cannot be in the same team so get your teams sorted early. Clock is ticking

Christian

Monday 17/9/18

MetCon: 10 min EMOM

Odd: 10-15 Wall Balls 9/6kg

Even: 10-15 Burpees

Straight into

10 min EMOM

Odd: 10-15 Wall Balls 9/6kg

Even: 10-15 KB Swings 24/16kg

This is the last day for Nicole at SPC, who will be going to CHCH for placement for the next couple of Months. She isn’t completely sure if she will be back in Dunedin next year so we would like to say how awesome it has been to have you around the gym for the past year. You have been one of the regulars at the 6am class and it has been awesome for us to see how fit and strong you have become. You are always keen to join in on the comps and other events at the gym which help build our community. We wish you all the best for the future. If you end up back in Dunedin at some stage you know where we are:) Where ever you end up training they will be lucky to have you as a member.

All the best from everyone at SPC

Christian

Friday 14/9/18

Accessory Work: 5 Rounds of

5 Bench Press

10 Bent Over Row

15 V-Ups

10 Dbl. KB OH Walking Lunges

MetCon: Annie

50-40-30-20-10

Double Unders

Sit Ups