We are focussing on Strength and Skill Testing this week. It is very important that you try and get to training this week as it will give us a great picture of how everyone is going and how the gym is tracking as a whole. It is always great to see how you are all improving. keep writing your PR’s on the PR Board so we can celebrate your success stories with you and make sure we keep the programming realistic but challenging.

Strength is as important as fitness so make sure you commit to these sessions and get a new max. If you are new to the lifts you get time to work on technique and of course the chance to lift some weight if your technique is up for it.

Good Luck for this big week of training coming up. Make the most of it.

Christian

Monday 28/5/18

Strength Testing:

Squat Clean

20 min to find a new 1RM

Front Squat

20 min to find a new 1RM

SPC Barbell Club & SPC Outdoor Fitness are at their halfway points and we have seen tremendous improvements along the way already. We have heard plenty of good stories from a lot of you and we hope that continues throughout the last few weeks. We will have a short break and then start a new round of each program. If you want to get involved let us know and we can put you on the list. SPC Barbell Club has a 16 person limit and SPC Outdoor Fitness is limited to 30 persons. There will be a break over winter with our SPC Outdoor Fitness so get involved now otherwise you will have to wait till spring.

Each program is $120. However, Unlimited members are free to join SPC Outdoor Fitness if they commit to the full 5 week duration.

Christian

Friday 25/5/18

MetCon: 25 min AMRAP

400m Run

21 Box Jumps 24/20′

15 Alt. DB Snatches 22.5/15kg

9 TTB

Finisher: For Load & Time

400m Odd Object carry

Classes have been filling up more and the booking system seems to be working so thank you to everyone for being part of our community and buying in to the few changes we are making to make the gym a better place for everyone. We are starting to think about fundraising opportunities for our Nationals teams so if you have any ideas you would like to put forward for us that would be greatly appreciated. Also we are slowly confirming teams so if you have been approached by us about competing please get back to us if you are interested. If you haven’t been asked but want to try and make a team keep training hard and let us know as not every team member has been confirmed yet.

Christian

Thursday 24/5/18

Strength: Power Snatch

6 x 3 @ 65%

MetCon: 18 min AMRAP

12 Pull ups

9 HSPU

6 Deadlift 85/60kg

100 Double Unders

We all have a few friends who are unsure about CrossFit or any type of small group fitness. Since we give all our secrets away for free there is plenty of information out there for them to watch and read. Show them our social media sites so they can see our coaches and members in action and they also see the social aspect of our gym. They can have a look through our daily blog and read about members, specific exercises, training, recovery and much more. Crossfit.com also have a truck load of info about CrossFit from way back to 2001. There will be an article on anything about health and fitness and beyond.

Then bring them in for a session so they can experience our training and community first hand for themselves. We have seen a lot of new people sign up over the past month and it is great to be able to help you all out. Thank you to all our members who have been bringing your friends in for a session. Its great to see all you new men, women, boys and girls having a go at CrossFit and finding out what it is really about.

To all of our old members, make sure you introduce yourself to anyone new and to all of our new members, don’t be shy, we are the most welcoming people you’ll meet, just get amongst it.

Christian

Wednesday 23/5/18

Strength: Front Squats

6 x 5 @ 65%

MetCon: 12 min AMRAP

7 KB Swings 24/16kg

7 Burpees

Accessory Work: 3 Rounds of

12 KB reverse Lunges

45 sec Prone Hold

We have seen a drop in our 9.15am class. If you are a student or if you work odd hours this will be the perfect class for you. It’s a CrossFit Express class which means it will be done just before 10am so you can get on with your day. Our afternoon classes are super busy so it will give you another chance to get your workout in.

As more classes fill up we will be happy to add more classes to the time table but lets fill up the classes we have first. We still have 6.30pm Monday & Wednesday which could also do with a few more people. Keep finding time to come in and get your workout in. We don’t want anyone to miss out on their daily training session.

Christian

Friday 18/5/18

Skill: Muscle Ups

4 x 50% + 4

MetCon: For Time (20min Time Cap)

800m Run

21 KB Swings 24/16kg

21 Wall Balls 9/6kg

600m Run

15 KB Swings

15 Wall Balls

400m Run

9 KB Swings

9 Wall Balls

800m Run

First week of Masters League has kicked off and if you want to follow all of our athletes you can go on mastersleague.com.au for all the info about the comp and see the leader board. You might have seen some of the athletes complete the first Wod and feel like you can do it too. If so, go to the same website right now and sign up. It is a great experience and you get to work out against people same age as yourself from all over australasia. Also a great way to get some banter going between us and the teams from the North Island. The first part of the comp works like the Open but with 4 online workouts in 4 weeks and with more divisions where everyone is trying to qualify for the next stage.

We are looking forward to seeing how everyone stack up and hopefully some of you qualify for the CHCH Invitational. Good Luck for the next 4 weeks and remember Registration finishes at 10am today and your scores have to be in by 10pm tonight.

Christian

Thursday 17/5/18

MetCon: Partner Wod

4 x 8 min AMRAPs/3 min Rest

#1 AMRAP

8 Cleans 60/42.5kg

8 CTB Pull Ups

-Rest-

#2 AMRAP

8 Burpee Box Jumps Overs

8 Ring Dips

-Rest-

#3 AMRAP

8 GTOH 60/42.5kg

8 TTB

-Rest-

#4 AMRAP

25 Double Unders each

Over the last few weeks we have seen tremendous improvements in pull ups from everyone whether it has been getting your first strict or kipping pull up. It has been amazing following everyone increasing there pull up ability and strength steadily over this training cycle. Keep working hard for that first or next rep.

There has also been a group of you who have started to experiment with butterfly pull ups which is just awesome to see. Marcus and I utilize butterfly pull ups ourselves so we are all for them but there are some things we need to cover before we really get into them. Both Marcus and I agree that if you are ready to go to the next level of butterfly pull ups you should definitely be given the opportunity to practice. But before we let you use them we need to see how much control you have over both your strict and kipping pull up first. When that is achieved we will start giving you progressions for butterfly pull ups. We will look to put out a video of what is expected of you to start butterfly pull ups. It is a lot easier to explain in a video rather than writing it down here.

Again we are for butterfly pull ups but if you are just flying around on the pull up bar with no control of hollow and arch it is a recipe for a shoulder or lat injury and that is not acceptable at SPC. The video will be posted to our social media platform.

Christian

Tuesday 16/5/18

Strength: Squat Snatch

3 x 1 @ 75%. 80% & 85%

3 x 1 @ 90%

MetCon: 18 min EMOM

Odd: 7 Deadlift 110/75kg

Even: 14 TTB