If you are planning on doing the CrossFit Open there will be a few things to consider when it comes to preparing for it. An important thing is practicing Rowing.

The Concept2 Rowing machine has consistently been in the open for years and we think it will be there again this year which means you need to practice it. We program it during our GPP classes but other than that you will need to get some rowing done before or after classes to get better at it. We suggest you start as soon as possible doing some rowing 1-2 times per week. The rowing in the open has always been row for calories because you need to keep rowing until the number hit whereas meters keep turning over when you stop rowing. So we suggest your first 2 sessions should be how fast can you do 50 calories and how fast can you do 35 calories. From there rowing 1-2 times pr week will prepare you.

A few simple rowing sessions are:

50 Cal for time

35 Cal for time

27-21-15-9 Cal sprints: Rest 45 sec between each effort

4 x 20 Cal: Rest 90 sec between each effort

3 x 50 Cal: Rest 2 min between each effort

2 x 50 Cal: Rest 2 in between each effort then 4x 10 Cal: Rest 30 sec between each effort

100 Cal for time

Tuesday 9/1/18

Strength: 10 min EMOM

3 Power Cleans

Build in weight

MetCon: 10 min AMRAP

20 KB SDHP 24/16kg

10 Push Ups

First HERO WOD of the year. It has been great for the community doing these WODs every Saturday and we will continue to bring people together for them up until the Open. Come down for our 8am or 9am classes today and give it everything you have got and start your weekend the right way. By lying exhausted on the gym floor but with a great feeling of accomplishment. This is for Danish Soldier René Jakobsen

Christian

Saturday 6/1/18

HERO WOD

RENÉ

7 Rounds for Time

400m Run

21 Walking Lunges

15 Pull ups

9 Burpees

Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.

We have sold out of our Grab One deals. Thank you to everyone who bought one. We have even seen a few people sign up already which is awesome to see. Don’t run out of time to use your voucher. Our time table is up and there are plenty of classes for you. We are all looking forward to seeing you down here for the next four weeks.

You can check out the blog every morning to see what the workout is and to catch up on what is happening at the gym.

Friday 5/1/18

MetCon: Chipper

“Buy In” 800m Run

2 Rounds of

10 Power Snatch 60/40kg

10 Burpee over Bar

2 Rounds of

10 Push Jerks

10 Front Rack Reverse Lunges

2 Rounds of

10 Deadlift

10 Muscle Ups

“Cash Out” 800m Run

Holiday WOD:

15 min Hard Run

5 Rounds of

10 V-Ups

30 sec Side Plank (L)

20 Sit Ups

30 sec Side Plank (R)

The CrossFit Games Open 2018 starts 22nd Feb. Its a chance for every CrossFitter around the world to come together and compete in the biggest online sporting event on the planet. For our gym it means meet on a Saturday morning and get through the workout together. Help each other judge and cheer for our friends. The Open is for everyone Men, Women, Young, Old, Beginner, Advanced. It doesn’t matter if you have only done CrossFit for a few weeks there will be a workout for you, just like our normal classes.

If you are interested in more info about the Open or signing up you can find it on https://games.crossfit.com/open

Or ask a coach about it when you see us. It is a great opportunity to test out your current level of fitness and find out what you are good at and what you need to work on.

Christian

Thursday 4/1/18

Strength: Back Squat

10 min to build to a heavy set of 5 reps

-2 min Rest-

1 x 10 @ 80@ of todays set of 5

MetCon: 5 Rounds for Time

200m Run

15 KB Swings 24/16kg

15 Wall Balls 9/6kg

Holiday WOD:

6 min Max Burpees

-1 min Rest-

3 min Max Walking Lunges

-1 min Rest-

3 min Max Burpees

-1 min Rest-

90 sec Max Walking Lunges

The support we have gotten ever since we opened our doors has been nothing short of amazing. We wouldn’t have a gym if it wasn’t for Tony agreeing with me that we had something special to offer Dunedin or Pharlap constructing our pull up rig/squat rack or Harlem’s tireless building work on showers and toilets plus everything else or Joe and Marcus running the cutter while I went home to Denmark to visit my family or all the members who selflessly spent weekends at the gym setting everything up with us. You all deserve a huge thank you. Especially Riley, so Harlem had at least one more qualified person to help and after Amanda put a hole through the wall, Shika became top apprentice:) Gouldy is an organizing guru and having her input has been awesome. It is always good to have a few people around which motivate you to get shit done:)

There has always been a blurred line between us all being member/coach or just friends and we love that. It means everyone listens when they are coached because that is what you are there for, but it also means we can have some banter after class. You don’t just leave, you stick around for 10 min after because the post workout chat means you leave with a smile every single time. That is the most important thing for us that you guys have a good time and you get super fit as well.

We hope you all have a fantastic New Year wherever you are in the world and hope to see you again at the gym in 2018.

Christian

Holiday Wod

From 0:00 – 7:00

100 Burpees

From 10:00 – 17:00

Hard Run ( Trail if possible)

From 20:00 – 27:00

AMRAP

5 Push Ups

10 V-Ups

15 Squat Jumps