A few of us will be at the gym training from 1-3pm today so if you miss lunch time class, you will have an opportunity to get some training in then. Treat it as an Open Gym session. You can do the Workout of the Day or you can practice some skills and drills you need to improve on.
Christian
Thursday 28/12/17
WOD: 5 Rounds for Time
400m Run
10 Clean & Jerks 50/35kg
15 Wall Balls 9/6kg
Holiday Wod:
Run hard for 7 min
Straight into
5 rounds of
40 Air Squats
20 Sit ups
We hope everyone have had a great Christmas and that you got a great deal on Boxing Day. How good are the leftovers from Christmas Lunch. It should last about another week before we have to think about cooking again:) We are back in business at the gym today with a 6am and a 12.10pm class every day until Friday 29th. Feel free to come in and get a little bit of fitness done if you are in town. Will be great to see heaps of you and hear about your Christmas.
We have pretty much sold out of our Grab One deal and we can’t wait to meet you all. If you have gone through your 4 weeks you should have received a message from us. Please get back to us so we can help you sign up and you can continue your training with us.
Christian
Wednesday 27/12/17
WOD: 18 min EMOM
1st: 50 Double Unders & 8 TTB
2nd: 8 DB Deadlift & 8 DB Thrusters 22.5/15kg
3rd: 12 KB Swings 32/24kg
Holiday 18 min EMOM
1st: 5 Burpees & 10 V-Ups
2nd: 20 Lunge Jumps
3rd: 15 Push Ups
The whole Southern Peak crew would like to wish all members past and present a Merry Christmas. It has been an amazing first year at 36 Ward St getting to hang out with all of you, coach you and train with you. Without you amazing members and friends there wouldn’t be a gym so thank you for all of your support. Have a fantastic day with your friends and family and take care. We hope to see you this morning at the gym for our annual 7am Xmas Wod if you are in town. Merry Christmas
Monday 25/12/17
WOD: 12 Days of Christmas
1 200m Run
2 Muscle Ups
3 Squat Snatches 40/30kg
4 Burpees
5 Pull Ups
6 Box jumps 24/20′
7 Squat Cleans 40/30kg
8 KB SDHP 24/16kg
9 TTB
10 Thrusters 40/30kg
11 KB Swings 24/16kg
12 DB Man Makers 22.5/15kg
If you are still in town make sure you come down and get a workout in. If your Grab One is still going get in and get the last few wods in before it runs out. If you are going away keep training. We will get hold of all you Grab One’rs in the new year and get you back in here on a membership so we can keep helping you out. You have done a fantastic job and worked hard throughout your 4 weeks. Keep making gains in the new year.
Christian
Saturday 23/12/17
HERO WOD: Helton
3 Rounds for Time
800m Run
30 DB Squat Cleans 22.5kg
30 Burpees
U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, FL, was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle.
Helton is survivedby his mother, Jiffy Helton.
A few people have asked for ideas for when they are away and can’t get our normal session in. So to keep members engaged with each other over the holiday break we have decided to include a bodyweight workout as well which you can do if you aren’t near a gym. Feel free to post a picture and your time for the Wod. To match the recommendations we set out in a previous blog post it will be a short and sharp Wod you can get done in the morning so it doesn’t cut into family time. It will be included after the normal workout so just scroll down to the bottom of the page to find it.
Christian
Friday 22/12/17
WOD: Partner Chipper
1200m Run Together
120 Wall Balls 9/6kg
120 KB Swings 24/16kg
120 Push Ups
1200m Run Together
Holiday WOD
Buy In: 5 min Hard Run
10 Rounds for Time:
5 Burpees
10 Squat Jumps
15 Sit Ups
Cash Out: 5 min Hard Run
If you are going away to do something cool in your holiday, feel free to send a little write up and a photo through to us and we can post it on the blog. It would be great to see what all our members are up to over the holidays. We can all share in your cool experiences. Especially, if you are using all your fitness like climbing a mountain or tramping through the country’s wilderness. All experiences are welcome.
Christian
Thursday 21/12/17
Strength: Every 2 min for 10 min
3 Deadlift
Build in weight
Accessory Work:
3 Rounds of
10 BB Floor Press
10 Bent over Rows
Then
50 V-Ups
This is your chance to give us some feedback around what exercises you would like to focus on come 2018. Every month next year will have extra focus on a specific exercise and you get to choose what exercise it will be.
We always welcome feedback form our community so message us with suggestions now.
You have all been working really hard on positioning I.E. Hollow, Arch, Pulling, Pushing, Hanging, Handstand etc. We will keep that up of course but if you have been part of these transitions for the last few months it will now be time for you to work hard on transferring that into full range movements both strict and kipping. This is not only about gymnastics movements but all bodyweight and lifting movements.
Looking forward to seeing what you are all fired up to master.
Christian
Wednesday 20/12/17
WOD: 21 min EMOM
1st: 30 Double Unders & 6 C2B Pull ups
2nd: 12 S2OH 50/35kg
3rd: 16 KB Goblet Reverse Lunges 24/16kg
Our Website Time Table is now up to date so make sure you check it out if you are unsure of our class schedule. Everyone are welcome to join in on any of our CrossFit and GPP Classes.
Our annual Christmas Day WOD is at 7am this year and you are all invited to come and throw down. Feel free to wear something “Christmasy”. Great opportunity to have a small celebration of fitness with your fellow CrossFit friends before all the eating and drinking commences. There will be both RX and Scaled versions of the workout to cater for every fitness level. Looking forward to seeing you all there for a bit of early morning fun.
Christian
Tuesday 19/12/17
Every 2 min for 10 min
1 Power Snatch + 4 OHS
Build in weight
WOD: 5 Rounds for Time
10 Hang Power Snatches 50/35kg
10 TTB
As you prepare for you holiday we would also recommend that you plan a few morning training sessions. It doesn’t need to be fancy just some shuttle runs and bodyweight exercises will keep the wheels turning while you are away from the gym. It will keep you energized and fit during your holiday. We recommend doing your sessions in the morning as it will be easier to motivate yourself then and you will get it done before the rest of your family is up so it won’t cut into family time. Even try to get your family and friends involved to keep it fun and interesting. You only need to do 2-3 sessions per week and keep them to 30-45 min each. Look through the blog for workout ideas.
Note: Our Holiday Time Table is up on Facebook. We recommend you print it out and stick it on the fridge or save it to your phone.
Christian
Monday 18/12/17
Running Conditioning
E3M for 6 min 400m Run (2 Sets)
E90S for 4 min 30sec 200m Run (3 Sets)
WOD: 7 min AMRAP
9 DB Snatches (Left Arm) 22.5/15kg
9 Burpees
9 DB Snatches (Right Arm)
Yesterday was a very hard session from a coordination point of view. When you perform the snatch a lot of things needs to come right to nail the execution. For everyone who joined in on this session, if you had trouble, don’t be discouraged. This is one of the hardest lifts in CrossFit but the benefits from learning it and execution it right will do wonders for your fitness.
In CrossFit we focus on more than just strength, cardiovascular fitness, power and speed. We also focus on things like Coordination and accuracy and flexibility and the snatch definitely demands a lot of that. We focus on giving you a full spectrum of skills and abilities which means that some sessions are going to be hard for you. We don’t avoid anything as that would be doing a disservice to you. If there are exercises or skills you struggle with we will help you through it over a period of time to get you better at them.
To all of our members. Please take it as a challenge to learn these exercises and skills, don’t shy away from them. You will feel so confident and proud every time you achieve something new and we will be there every step of the way to help you. Stick to it and we will show you the true CrossFit experience.
Christian
Friday 15/12/17
Chipper for Time:
60 Goblet Squats 24/16kg
50 Burpee
40 Box Jumps 24/20′
30 Ring Dips
20 Triple Unders
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