Wednesday 12/9/18
Strength: Clean Complex
E2M for 14min
1 Clean Pull
2 Hang Squat Cleans
3 Front Squats
Building in weight
MetCon: 7 Rounds for Time
7 Power Cleans 40/30kg
7 Thrusters
7 Bar Facing Burpees
As the weight is getting heavier during our back squat sessions breathing is becoming more important. The best way to stay tight during these heavy sets is taking a big breath at the top of each rep. Hold your breath on the decent to stay super tight and slowly exhale on the way up. Stop to take a full breath cycle and start again with a big breath. If you follow this simple structure for all your heavy lifting you will stay tight which in turn will make stronger and keep you safer during your lifting sessions.
The idea is keeping things simple so you can focus on the important things like getting fitter and stronger and staying safe.
Christian
Tuesday 11/9/18
Strength: Back Squat
5 x 6 building in weight
MetCon: 20 min EMOM
Odd: 10 Single Arm DB Hang Clean & Jerk 22.5/15kg
Even: 200m Run
18 pairs threw down Saturday morning as part of our fundraiser for the the Masters League athletes going to the Gold Coast finals. A huge thank you goes out to everyone who showed up and supported us. It was amazing to see everyone there, both new and old members having a great time. All the support showed us exactly what we are representing over there in 3 weeks. Extra thank you to everyone who didn’t compete but still came down to support and lend a hand. There will be more opportunities for you to compete in October:)
Well done to Tane, MaryAnn and Brooke who came up from Gore to support us and take out the comp as well:) We also had personal contributions from Eldon and Nick and thank you very much for that, there will be a special post about that later on.
Now its just get back to training and make sure we do the community proud over there
Thank you again to everyone
Shez, Chris & Christian
Monday 10/9/18
Gymnastic Conditioning
12 min EMOM
Odd: 20sec Max CTB Pull Ups
Even: 20sec Max reps Alt. DB Snatches (AHAP)
MetCon: 5 Rounds for Time
20 Wall Balls 9/6kg
10 Deadlift 110/75kg
Harlem has been kind enough to sponsor our Nationals teams and we will therefore be helping him out at his place the weekend of 15-16/9. He has also helped the gym out in a big way over the years building the showers, toilets and more. If you are keen to come up and give a hand feel free to let us know and we will send through the address. Should be a hard but fun weekend.
Christian
Thursday 6/9/18
Accessory Work: 5 Rounds
10 Good Mornings
15 Straight Leg Sit ups
10 Lunge Jumps
10 DB Floor Press (AHAP)
MetCon: 12min EMOM
odd: 20sec CTB Pull Ups
Even: 30sec Box Jumps 30/24′
Stay consistent with your reps
We are getting closer to our Fundraising showdown this Saturday. We still have a few guys who need a partner. Please get hold of us ASAP if you are keen to participate. It will be all GPP inspired stuff: Kettlebell, Dumbbell and body weight exercises. It will be a great way to meet more members and see how we make the most of a Saturday at the gym. We start at 9am and its $5 per person to support our Masters Athletes going to the GC to represent the town and the gym.
Christian
Wednesday 5/9/18
MetCon: 15 min EMOM
1st: 30 Double Unders + 7 Thrusters 40/30kg
2nd: 5 Burpees + 7 TTB
3rd: 200m Run
– Straight Into 3 Rounds for Time –
30 Double Unders
7 Thrusters 40/30kg
5 Burpees
7 TTB
200m Run
Masters Athletes were in ChCh over the weekend to participate in a training camp as preparation for Masters League in the Gold Coast 28-29/9. It was a great weekend of training. Obviously we got a bunch of CrossFit done but we also had a huge morning at CrossFit Trailblazer learning about how to use Strongman gear and efficient lifting techniques for odd objects like Yokes, Stones and Logs. That was definitely a highlight of the weekend and thank you to Kyp for taking us through 2 hours of quality work. We spent a lot of time at +64 Fitness with Komi and Nicole and at Franks Brothers Montreal with Troy where we did a whole heap of intensity and game planning. For the SPC athletes, Saturday afternoon was basically spent looking for a track around town which proved to be very tough. We are ready for the big show now its just about staying fit and healthy and change small things to optimize performance.
Christian
Tuesday 4/9/18
Strength: Snatch Complex
E2M for 14min
1 Snatch Pull
1 Hang Squat Snatch
2 Overhead Squats
Build in weight
MetCon: For Time
100 Wall Balls 9/6kg
50 Walking Lunges
50 Push Ups
Start of a new week and month and it is a busy one. We have the students back from holiday so it will busy around the gym this month. We also have a bunch of new members who have signed on from their GrabOne deal and it will be great to keep training you. Our Fundraising Workouts are this Saturday 9am briefing before the workouts starts at 10am. Remember they are all partner workouts (guy/girl) so you will need to find a partner and then sign up with us.
This training cycle will also finish this month so it will be a nice hard month of training. If you have been working really hard lately and feel like you need a lighter week. This would be a good week to take it a little easier and recharge your batteries before testing towards the end of the month.
Our Masters Athletes are in their final three weeks of preparation before they go to Australia for the Masters League Finals. They will be doing everything they can to get ready. You will obviously be able to follow all the action during the competition end of September. There will be more info about how to do that soon.
Christian
Monday 3/9/18
Strength: Back Squat
4 x 8 (aim to increase weight from last week)
MetCon: 3 Rounds for Time
400m Run
20 KB Swings 24/16kg
10 Deadlift 100/70
5 Bar Muscle Ups
This weekend our Masters Athletes going to the Gold Coast in september will be joining the rest of the South Island team in CHCH for a training camp. We will be going through a lot of the stuff that Masters league have hinted will be in the comp like a lot of strongman implements, Swimming and so on. It will be great to go up and throw down with everyone and we will post as much as possible while we are away to keep you involved.
You can follow our weekend training on Facebook, Instagram and SnapChat. Even if we don’t have much live, you can check it all out in the evenings.
Even though most staff are away all classes will still be on as normal. Listen to the coach, help out and everything will run smoothly as always.
Christian
Friday 31/8/18
MetCon: 25 min AMRAP
20 Power Cleans 40/30kg
20 Burpees
20 KB Swings 24/16kg
400m Run
We have a handful of guys who are all keen to do the competition but they need some girls to partner up with. Please get hold of us if you don’t have a partner so we can get you all confirmed before the 8/9. There is no limit to registrations so make sure you get signed up and help our Masters Athletes go to the Gold Coast to represent Dunedin and Southern Peak CrossFit. Just think of it as a long and fun training session. It will only be as serious as you make it so no need to be apprehensive about it. Would be awesome to see all our new members joining in. If you have any questions about it make sure you ask us
Christian
Thursday 30/8/18
Strength: 12 min EMOM
Clean Complex
1 Clean Pull
2 Hang Power Cleans
3 Front Squats
Build in weight
MetCon: 10 min AMRAP
3 Muscle Ups
12 KB Goblet Squats 32/24kg
Holiday Variation:
15min Steady tempo Run
5 min rest
10 in AMRAP
12 Burpees
24 Air Squats
36 Mountain Climbers
We are sending two teams to Nationals again this year. But this time it is an RX team and an Intermediate Team:
RX:
Riley Cunningham (Team Captain)
Brad Lee
Marcus Matapo
Amanda Gould
Leigh Martel
Lucy Mossman
Intermediate:
Conrad Frew (Team Captain)
Mark Bredenbeck
Jack Bredenbeck
Rachel Haley
Shez Mcleod
Megan Graamans
We will be posting about each team member over the course of the next month so you get a chance to know the athletes a little better. We are super excited about this years Nationals and both teams are working extremely hard to represent the gym and themselves to the best of their ability. More news to come about the athletes and how they have been preparing for this years Nationals.
Christian
Thursday 29/8/18
MetCon: 20 min AMRAP
10 Deadlift 80/55kg
20 Push Ups
30 Lunge Jumps
40 Sit Ups
Accessory Work: 3 Rounds of:
3 Turkish Get-Up (each arm
200m Run
Holiday Variation: 20 min AMRAP
400m Run (or run for 90 sec)
20 Push Ups
30 Lunge Jumps
40 Sit Ups
