We will be starting our Saturday 10am Comp Training again after the Open. If you have competitive CrossFit goals for this year this would be a great session to add to your weekly schedule. We would then recommend taking Thursday or Friday off so you are ready for a longer session that day.

Get hold of us ASAP if you are interested in being part of that session. There are no real fitness level requirements for this class but know you will need to be competing in CrossFit to be part of this class. If you don’t want to compete know that you will not miss out on anything by just doing classes. This class is not a magic pill to be a better CrossFitter it is purely to prepare you for CrossFit competitions.

Christian

Saturday 20/1/18

HERO WOD: YETI

25 Pull ups

10 Muscle Ups

2.4km Run

10 Muscle Ups

25 Pull Ups

Mark Thomas Urban, 40, was killed on Sept. 27, 2013, during a parachute jump while conducting an equipment evaluation at a remote airstrip outside of Prairie, Idaho. Urban, a Senior Smokejumper, began his career as a wild-land firefighter for the U.S. Forest Service in 1999. In 2003, he joined the Bureau of Land Management’s Great Basin Smokejumpers.

Urban embodied positivity, hard work, self improvement and fun.

He is survived by his wife, Rebecca; parents, Thomas and Pamela; sister, Sara Quaglia; nephew, Gavin Quaglia; and many other friends and family.

The workout was originally published as the February 21, 2017 WOD on CrossFit.com.

CrossFit Wild South are running the Southern Crusade 2018 17-18 Feb. It was a great competition last year and we had a few representing us in Invercargill. If you are interested in competing have a look on their Facebook page CrossFit Wild South they will have heaps of info around the various divisions and how to sign up.

It is a great competition for both experienced CrossFitters and first timers as they have a level for everybody. Get involved if you want a great one day competition under your belt early in the year. It will set you up nicely for the 2018 competitive season.

Christian

Friday 19/1/18

MetCon: CHIPPER

20 KB Hang Snatch (R) 24/16kg

20 KB Goblet Squats

20 KB Hang Snatch (L)

20 Goblet Squats

40 TTB

20 Goblet Squats

20 KB Hang Snatch (R)

20 Goblet squats

20 KB Hang Snatch (L)

Heaps of feedback for apparel which is awesome we will go with the majority so make sure you get your opinion heard this week.

Would be good to hear how all our student members are doing. There aren’t many weeks left of your holiday and we hope you are all fizzing to come back to the gym and keep working hard. Looking forward to hearing how you spent your holiday and hopefully hear about all the gains you have made at your local CrossFit boxes. Come in and get started as soon as you get to town. We will be open and ready with our very popular 9 Month Student Deal so don’t hesitate to get hold of us.

Christian

Thursday 18/1/18

Strength: Every 2 min for 12 min

3 Deadlift

Build in weight

Running Conditioning:

Every 3 min for 6 min

400m Run

Every 2 min for 6 min

200m Run

Accessory Work:

50 Hollow Rocks

50 Arch Rocks

As you get better at Pull ups, Toes to Bar, Muscle ups etc. you will start doing bigger unbroken sets. This means your hands will have to be conditioned for the bigger sets and you will most likely experience a few rips in your hands because of it. It is almost impossible to completely avoid ripped hands but there are plenty of things you can do to make sure it doesn’t happen that often.

Here is a go to list for all new and experienced CrossFitters. Please start following the ones that applies to you.

• Stop using hand grips all the time. To condition your hards to the gymnastic pulling exercises your hands will need to get on the bar. I suggest you warm up without them and only use them during high volume pulling workouts.
• Keep your hands dry during workouts. Chalk goes a long way to keeping your hands dry but if you have sweaty hands and you put chalk straight on it will turn into a paste that will cause rips during friction. Dry your hands with a towel before applying chalk.
• Always make sure you have a ROLL OF SPORTS TAPE in your bag, we want to help you as much as possible but we are not your personal tape provider. We have some in a First Aid kit but that is what it is for First Aid, not so you can wrap your soft paws up and try to PR your Fran. If you rip your hands or scrap your shins that is what the first Aid Tape is for.
• Have hand grips for high volume bar work. Its better to be on the save side rather than trying to tape up a ripped hand and continue a workout.
• Wash and Moisturize your hands after your workout. Dry hands are good for pull ups but constantly dry hands will lead to cracked palms and you don’t want that. Plus nobody wants to shake hands with a roll of sandpaper.
• Hand Care kits. There are many versions of those and they are great to have if you do end up ripping. Personally I have found a simple pumice stone to keep callus down and if you do rip Super Glue Gel does the job. Don’t give me crap about its unhealthy to put on your hands, I know people who have been smoking for 30 years and they are still walking around.  

Lastly, You are responsible for your own hands if you rip and it starts bleeding you will be asked to stop the workout and we will of course help you fix your hand up. If it looks ok to continue we will let you, don’t worry. But we can’t have anybody just running around putting blood everywhere. That how people end up with infections. We are as much about health as we are about fitness.

Take care of your hands and you will be able to practice all your skills without being interrupted.

Christian

Wednesday 17/1/18

MetCon: 20 min EMOM

0-2nd min: 10 Hang Power Clean & Jerk 60/40kg

3rd min: 5 Pull Ups, 10 Push Ups, 15 Air Squats

4-5th min: 200m Sprint

Registration is open for the CFG Open so make sure you get involved. You have been prepping by doing CrossFit all last year so this is your chance to show everyone your improvements.

You can register on www.games.crossfit.com

There was an absolutely amazing atmosphere at the gym during last years Open so hopefully we can make it even bigger this year. Its a great opportunity to see members you don’t normally train with in action. Meeting other new members is always cool.

We will run the Open Wod at 10am on a Saturday this year. First Saturday is 24/2.

How the day will run:

There will be heats on the white board. As you come in put your name down in one of the heats and start warming up. 10am we run through the Wod plus standards and variations. First heat will start 10.30am.

If you are doing the Open this is important info for you. Write it down as the Open is just around the corner.

Christian

Saturday 13/1/18

HERO WOD: Manuel

5 Rounds of:

3 min max Rope Climbs

2 min max Air Squats

2 min max Push Ups

3 min to run 400m

Score total reps for each exercise

Italian Army Capt. Manuel Fiorito, 27, of Verona, Italy, was killed May 5, 2006, when a roadside bomb detonated near his vehicle in Kabul, Afghanistan. Shortly before he died, Fiorito tended to other wounded men and prepared for defense against the enemy attack.

Fiorito served with the Italian 2nd Alpine Regiment and was posthumously awarded the Silver Medal of Military Valor for his bravery.

Fiorito was fond of Cindy, Murph, Mary and Angie, and was a pioneer in bringing CrossFit to the Italian military community. He is survived by many friends and family.

There is plenty going on at the gym already. We are getting ready for the CFG Open starting 22/2. We have a brand new class starting 9.15am next week Monday-Friday. Anyone who has the morning off should make time for this class.

If you bought a Grabone deal you need to start turning up as your deal runs out 31/1. Most of you have been coming through the doors which is amazing. If you have finished your 4 weeks come in and sign up so you can continue your training. We have had great success with converting Grab Ones to members and we are really excited to keep training you all.

You can all expect another message as holidays comes to an end. We are keen to get you back into regular training.

Looking forward to seeing you more around the gym this year.

Christian

Friday 12/1/18

CHIPPER:

40 Wall Balls 9/6kg

30 Alt. DB Snatches 22.5/15kg

20 Burpee Pull ups

30 Alt DB Snatches

40 Wall Balls

30 Alt DB Snatches

20 Burpee Pull ups

30 Alt. DB Snatches

40 Wall Balls

Registration for the open starts Tomorrow. Few things you need to know when you register. Remember to fill out both the AFFILIATE you are at as: Southern Peak CrossFit but also the TEAM you are in as: Southern Peak CrossFit. Even if the Open is an individual competition. Your scores will not go towards Southern Peak CrossFit if you haven’t picked both your AFFILIATE and TEAM. This goes for all athletes no matter what age or level you have signed up as.

The Individual competition works the same way as previous years, but the teams aspects for regionals and games have changed and only consist of 4 athletes this year. If you have goal of competing at Regionals as an individual or team you will need to video your workouts as evidence incase you qualify for Regionals.

Christian

Thursday 11/1/18

Strength: Every 2 min for 12 min

3 Power Snatches

Build in weight

Running Conditioning: Every 3 min for 12 min

400m Run

-Scale to every 4 min-

Accessory Work: 4 rounds of

20 V-Ups

40 Plate V-Sit Twist 15/10kg