Our deals have seen a number of new members come through our doors and we want to welcome you to our community and we hope you are enjoying your training. For most of you it will be a big change from what you have been doing in the past. Our goal is to give you the best CrossFit experience we can and also give you a chance to really see what CrossFit is all about. Our coaches are committed to helping you out with all of your health and fitness related questions and concerns so do not hesitate to ask them in class. All though I am overseas I am more than happy to answer texts and emails so feel free to get hold of me if need be. Looking forward to meeting you all out when I am back in town

Christian

Wednesday 25/7/18

Strength: Back Squat

Find your new 1RM

1 x 5 @ 75%

1 x 1 @ 85%

1 x 1 @ 95%

1 x 1 @ 101+%

MetCon: 5 Rounds for Time

8 C&J 60/40kg

4 HSPU

2 Muscle Ups

We are into Testing Week and we hope you have all recovered well and you are ready to hit it hard this week. Let’s see some great results and hopefully a few PR’s. But as always we are looking for improvements from week 1 of this program not necessarily an all time PR. The longer you train for the harder it is to get all time PR’s so don’t get hung up on that. Work hard and work towards seeing improvements from week 1 that is your number one goal. Good Luck everyone

Christian

Monday 23/7/18

Strength: Paused Front Squats

build to a 1RM with a 3sec pause at the bottom

MetCon: 16 min EMOM

1st: 15 KB Swings 24/16kg

2nd: 10 Sit Ups & 30 DU

3rd: 14 DB Snatches 22.5/15kg

4th: 200m Run

Amanda’s covering the Monday & Wednesday 6.30pm Crossfit and Sunday GPP classes while I am away. Some of you may know her from class as she’s been a member since we opened however as a competitive weightlifter doesn’t get in as much as she’d like too!

Amanda has a background in gymnastics and is a solid weightlifter who hates running with a violent passion. So come in and keep her company while I’m away and ask her for tips for your gymnastics and weightlifting.

She’s also taking song requests during class and may need help to work the clock:)

Christian

Friday 20/7/18

MetCon: 3 x 6min AMRAP

First AMRAP:

12 Power Snatch 40/30kg

6 HSPU

Second AMRAP:

9 Power Snatch 50/35kg

6 HSPU

Third AMRAP:

12 Power Snatch 60/40kg

6 HSPU

The Running Lab is having two 1-day seminars in Dunedin and our gym will be hosting them. It takes place 13th & 14th October and there are limited tickets so get in quick and get the early bird offer. This is a public event so don’t hesitate or you might miss out. We are looking forward to having them over and learning heaps form these guys. Get your ticket here:

https://therunninglab.clickfunnels.com/athlete-workshop

Christian

Thursday 19/7/18

Skill: 14 min EMOM

1st: 30sec max Wall Balls 9/6kg + 4 extra reps

2nd: 50 Double Unders

Accessory Work: 4 Rounds of

6 Bottom up KB press (ea)

6 STTB

Next 12 week training cycle is split into three 4-week phases. First two phases will focus on increased reps in all strength movements so prepare to have some sore legs. We will cover a bunch of things you can do to help recovery during these phases. The first phase will be used to drop the weight a bit and working on lifting mechanics and muscle endurance. Use this time to improve your technique and choose correct weights for every lift. There will be more on the next 3 phases as we get closer to them. Remember this is just a heads up so you can prepare your training. Focus on this weeks training and next weeks testing before worrying about anything else.

Christian

Wednesday 18/7/18

Strength: Strict Press

1 x 3 @ 80%

1 x 3 @ 85%

1 x 3 @ 90%

MetCon: 12 min EMOM

1st: 25sec max Push Press 40/30kg

2nd: 35sec max Pull Ups

3rd: 45sec max Burpee Box Jump 24/20′

There are still spots left for our next SPC Barbell Club. If you feel you need some extra help with the olympic lifts this is the perfect program for you. 6 weeks for just $120. Contact us now for more info and how to sign up.

Top level Weightlifting coach Mark White from Otago weightlifting is back onboard taking you through every session. Don’t miss out on this opportunity to learn a ton about the sport of weightlifting and improve your technique and strength at the same time.

Christian

Monday 15/7/18

Skill: TTB

5 x 10 : 45sec rest between sets

MetCon: Barbell Cycling

0-8min: EMOM

1,2,3,…8 Power Cleans 50-60% of 1RM

Rest @ min 8-9

9-17 min: EMOM

1,2,3,…8 Squat Cleans 40-50% of 1RM

The goal is unbroken sets of Touch n Go reps

Rest and recovery is different from person to person, especially at our gym where we have members coming in 5-6 times per week to members coming in 1-2 times per week. We always recommend having at least 1-2 days off per week to recharge and it is always great to be back at the gym after a day off.

We try to make every session worth wild for all of our members which means that if you are coming in 5-6 times per week you will most likely need to change up a couple of things to make sure you don’t overtrain. Luckily for those members the coach is there to monitor their training and it is easy for us to modify the session to keep them improving and staying healthy.

For new members we recommend training 3 days per week to start with. Then bump it up to training 4 days per week but no more than two sessions back to back. Then as you get more comfortable with the volume you can bump it up again to: 3 days on – 1 day off – 2 days on – 1 day off.

If you are only training 1-3 times per week you can safely participate in all aspects of each session you join in on. We can always scale or modify the session to your needs and fitness level.

If you train 5-6 times per week there could be a session or two in there which will look like daunting tasks if you have already had a big week of training. If that happens you need to be honest with yourself and scale things appropriately to make sure you stay healthy and you still get a good training session done.

As always what is on the white board is not set in stone, it can be changed to suit and most of the time it is. That is one of the main reasons why you would join SPC in the first place.

Christian

Friday 13/7/18

MetCon:

9 min AMRAP

30 Double Unders

15 Push Jerks 40/30kg

-3 min Rest-

9 min AMRAP

30 Double Unders

15 Power Cleans 40/30kg

George, a very proactive guy contacted the gym a few weeks ago about becoming a coach at Southern Peak CrossFit. He told me about his credentials but I was more interested in who he was, because credentials will only get you so far. From speaking to George for two minutes and you instantly see a guy very passionate about training and personal development. He is very down to earth and super easy to talk to. He will be a great fit to the gym.

Originally from Wellington, George moved to Dunedin in 2016 to Study at the University of Otago. He is currently majoring in Exercise and Sports Science and completed his Crossfit Level 2 Certificate in 2017.

Having begun training in his early teens, George soon found Crossfit as ESPN ran a replay of the Sprint/Rope-Sled event from the 2012 Crossfit Games. It encapsulated every aspect of training that excited George; heavy weights, fast sprints and cool gymnastics. Outside of Uni and the gym George is an avid skier as well as a big fan of chocolate and dogs.

We have had George in for a couple of classes already and he has done really well. Looking forward to getting him more involved with the gym over time and he is very keen to get into more classes and meeting everyone.

Christian

Thursday 12/7/18

Skill: TTB

5 x 8 : Rest 1 min

MetCon: 21 min EMOM

1st: 12 Reverse FR BB Lunges 50/35kg + 6 Push Ups

2nd: 12 Pull Ups + 6 Snatches

3rd: 12 Deadlift + 6 Bar-facing Burpees