Because of the Competition this weekend we will only run a 7am Boot Camp session. Everyone who still wants a workout are welcome to join in it will be a long aerobic workout similar to our normal Saturday Wod.

If you are still keen to join the competition find an partner and contact us today. If you don’t have a partner let us know and we will help you find one. It will be a very inclusive competition. The main goal is for people to have a fun time throwing down with each other.

We will meet at 9am for a briefing where we will tell you the workouts and judging standards. Prepare to do 4 workouts with simple CrossFit movements. All about fitness and strength.

We will aim to finish just after 1pm and if people are keen we will go to Emerson’s for a late lunch afterwards.

Christian

Thursday 5/4/18

Strength Testing:

20 min to establish a 1RM Snatch

20 min to establish a 1RM Deadlift

If you have forgotten to pay for your apparel, please get that done by the end of the week. It wont be long now till we can run around in our new Tees.

Hopefully we will see more of you now that Easter is over. There is plenty of testing to be done this week and it would be great to see where you are all at.

Since the end of the open we have heard about a few niggles and sore bodies. If you feel a small injury o niggle coming on, let us know and we can supply you with a rehab program for you to do during classes. it means you still get to train with everyone else but you just do specific things to help you get back on track. The whole idea of doing crossFit is to work on specific things which will help you get as fit and healthy as possible. We can modify any session to benefit you.

If you know someone who has been struggling to get back into training bring them in for a trial session. I am sure we can help them get some energy and motivation back.

Christian

Tuesday 4/4/18

Skill Testing: Handstand Push Ups

1 Set for max unbroken reps

MetCon: Cindy

20 min AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats

Our Partner competition is coming up fast. This Saturday 9am start. More teams are signing up which is awesome to see. Just get your name in the hat and we can help you find a partner. Each pair consist of a girl and a guy. It will be a very inclusive competition and you don’t need to be super fit but it helps.

Brand new Outdoor Program starts Saturday 14/4 7am at the gym. 36 Ward St. Time to change up your training before winter hits. This would be a great time to get outside for a few weeks. 3 sessions per week for 5 weeks. Tuesday & Thursday 6am, Saturday 7am. All locations will be given at the first session.

A lot of you have been asking about our Weightlifting Program and when it will start again. Mark White from Otago Weightlifting has agreed to help us out. I have done some work with Mark in the past and he is a great guy and one of the best Olympic Weightlifting Coaches in the country. You are incredibly lucky to get him as a coach and I recommend you take advantage of this opportunity. There will be more info coming out soon about Dates, Times, Cost and how to sign up.

Christian

Tuesday 3/4/18

Strength Testing:

With a 20 min Time Cap: Find your 1RM Clean

With a 20 min Time Cap: Find your 1RM Front Squat

Record your scores so you can follow the right percentages during the program. If you are new to lifting just focus on your technique and your numbers will increase over time.

If you miss todays session you will still get a chance to test your lifting at a later session.

We hope you’re all having a great Easter. We only have 3 classes today 7am, 12.10pm and 5.30pm. This is last day of our transition into next training cycle.

We will start off with a testing week. This means there will be a couple of days of lifting only but that is fine. We want you to make the most of learning the lifts better. Also, strength is a big part of fitness and you will not miss out on anything by only lifting a couple of days this week. It is important to test where you are at before a new training cycle starts because as we have discussed before, we want to know how much you are improving. Make sure you turn up to the lifting days as well as the days with MetCons. We want you to be good and confident in all facets of fitness.  If you do miss a testing session we will do our best to give you a chance to test a certain lift or skill.

We are not interested in making all of you top level athletes and we don’t force anyone to do anything in the gym you don’t want to do. What we are interested in, is making sure all of our members get the best opportunity to get as fit as you want to be. Whether that is competing in CrossFit competitions or it is staying fit enough to play with your grandchildren. We are committed in helping you out with any personal health and fitness goal you have.

Christian

April 2/4/18

MetCon:

3 Rounds for Max Reps

1 min: Burpees

1 min: SDHP 40/30kg

1 min: Double Unders

1 min: Thrusters 40/30kg

1 min: Rest

Record max reps per full round.

We hope you are all enjoying your Easter. If you are still keen to train we have plenty of classes on during the rest of the Easter Break. Check them out on our Website Time Table, Facebook, Instagram, SnapChat and at the gym. We don’t want you to miss anything.

We have always believed in helping the coaches at the gym develop all of their skills to become better in all facets of coaching. More responsibility will help that. Before the Open, we had Joe and Marcus write out a program cycle for the gym and we are heading into that cycle now. It is packet full of fitness and we are looking forward to seeing some huge improvements from all of you over the next 12 weeks. There will be a little bit of Testing at the start of the program because we believe if we can’t monitor and pinpoint your improvements what is the use of a training program in the first place? We believe you all deserve to see your successes and without tracking your results that can’t happen.

Enjoy the rest of your Easter and be ready to train hard and have fun when you come back.

Christian

Saturday 31/3/18

MetCon: Partner Wod

10 Rounds each for time, One for One:

12 Box Jump Overs 24/20′

6 Thrusters 60/40kg

6 Burpee over Bar

The Easter Time Table will be up at the gym and you can also check it out on our website and Facebook.

Take the Easter to recharge your batteries and come back fresh and rested, ready to smash some new goals. both body and mind needs a break sometimes whether we like it or not and this would be a great time to take advantage of this opportunity.

There will be plenty going on at the gym over the next months and as always feel free to bring in some new in to try out CrossFit. We are always keen to meet new people the more we are the more fun classes are.

If anyone have any questions or concerns you can always contact us and we will do our best to help you out.

Important reminder: Today we will have all our morning and lunchtime classes on but the only class in the afternoon/evening will be Open Gym at 5.30pm.

We hope everybody have a fantastic Easter

Christian

Thursday 29/3/18

Skill: Muscle Up Practice

Level 1: 10 min EMOM: 1-5 Muscle Ups

Level 2: Practice turnover drills and get your first or more muscle ups

Level 3: 10 min EMOM:

Odd: Pulling strength

Even: Pressing/Dip strength

MetCon: 4 Rounds for Time

200m DB carry 22.5/15kg

20 Alt. DB Snatches

20 V-Ups

Still need more Girl/Guy pairs for our Partner Comp on Saturday 7/4. Get signed up, it will be an awesome day. Grab a friend and get amongst it. We start at 9am with a welcome and briefing and then it’s into it with 4 different workouts. Something for everyone. This comp is very inclusive so don’t be afraid to join in.

Remember to check out the Easter Time Table both on Facebook and on our Website Time Table.

It is also tme to think about if you would like to compete. We are starting our Competitors Class every Saturday after Easter. More info to come.

Christian

Wednesday 28/3/18

MetCon:

12 min EMOM:

Odd: 9 Deadlift – 6 Hang Power Clean – 3 Push Jerks (Pick your own weight and stay unbroken)

Even: 75 Double Unders

-2 min Rest-

12 min EMOM:

Odd: 20 Wall Balls 9/6kg

Even: 15 TTB

This week will be transition/deload week which will lead into our new program. The Open has answered plenty of questions around how we need to continue our training at SPC. We are looking forward keep providing top level programming and coaching to all of you. If you need a new goal we recommend you find one to help with motivation and direction in your training.

Easter Time Table:

Good Friday: 7am, 12.10pm & 5.30pm

Easter Sunday: Closed

Easter Monday: 7am, 12.10pm & 5.30pm

We will add this to our Facebook Updates Post

Christian

Tuesday 27/3/18

MetCon: 5 Rounds for Time

400m Run

21 KB Swings 24/16kg

15 KB SDHP

9 Burpee