We will be programing an EMOM every Wednesday for this training cycle. The purpose of the EMOMs will be to give you a better understanding of your capacity for different exercises.

An example of this could be: How many Wall Balls can you consistently hit in a 45 sec window or at what point do you start slowing down. This will give you valuable info for when you do “AMRAPs” (as many rounds as possible) or “RFT” (rounds for time) workouts. You will know if you have gone out too hard or too easy if you know more about your capacity.

Everyone one of you will improve your overall fitness and performance if you know more about your capacity but it is up to you to use this information to the best of your ability. It doesn’t matter if you are a serious athlete or not, we all still want to improve our health and fitness and this is a very powerful way of doing this.

This information will also help determine if you should do certain workouts RX or scaled. current performances will tell you how fit you are and at what point you need to try RX. It is pretty cut and dry, ego shouldn’t even be a factor as it will only lead you down a path of feelings of failure and injury.

Stay true to your capacity and I promise you will see huge improvements and longevity in CrossFit.

Christian

Thursday 14/12/17

Strength: Every 2 min for 10 min

1 Power Snatch + 5 Overhead Squats

Build in weight

WOD: 3 Rounds for Time

10 Power Snatch 40/30kg

15 Pull Ups

Only 20 Grab One Vouchers left. You need to get yours today if you don’t want to miss out. We would have been happy with 50 people, so 200 new people through our doors is absolutely amazing. What is even more amazing are all the people who decided to stay on after their 4 weeks were up.

You have already received a message from us but if you are keen to continue after you finish your 4 weeks don’t wait for us to get hold of you, take charge of your life, and let us get you signed up now.

Christian

Wednesday 13/12/17

WOD: 21 min EMOM

1st: 15 Wall Balls 9/6kg

2nd: 20 Double Unders & 10 KB Swings 24/16kg

3rd: 10 Reverse Lunges & 7 TTB

As we get closer to the holiday period it might get harder to motivate yourself to keep training. It is good you know you have heaps of people at Southern Peak who are keen to help you with your motivation. The cool thing about being part of our community is we keep trying to motivate you to come in even during this hectic holiday period. Most of us need that hour a day where we can just shut off the brain and de-stress with a good hard workout and a chat with our friends at the gym.

If you are struggling with motivation we want you to know you can always pop your head through our doors. Sometimes a chat is all that is needed to get back into the swing of things. Especially for you people who haven’t been in for a while. Come in for a chat or a quick workout. You will be surprised how refreshing it will be to just come in a get some work down. Your mind will be a lot clearer and you will feel great afterwards.

Christian

Tuesday 12/12/17

Running Conditioning:

Every 3 min for 12 min 400m Run

Scale to 400m run every 4 min

WOD: 10 min AMRAP

9 DB Thrusters (AHAP, Unbroken)

15 V-ups

A couple of reminders about all current classes

Our CrossFit classes are running normal until Sunday 24/12. The 25/12 we have our Xmas day Wod at 7am

Boot Camp will run normal until Saturday 23/12.

CrossFit Teens has one week left to run for the year. Last session is Friday 15/12

For a full holiday time table check out the blog post titled Holiday Time Table. there will also be time tables at the the gym and on our social media pages. We recommend you put it in your phone or do it the old fashioned way and print it out and stick in on the fridge, never fails.

Chrstian

Saturday 9/12/17

HERO WOD: Hortman

45 min AMRAP

800m Run

80 Air Squats

8 Muscle Ups

U.S. Army Captain John D. Hortman, 30, of Inman, South Carolina, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, Kentucky, died on August 8, 2011, in Fort Benning, Georgia, in a helicopter accident during a military training exercise. He is survived by his mother, Brenda Jones, sister Jill Hortman, and brother, Andy Pierce.

Our Grab One Deal is still going but it is running out of the 200 spot available so make sure you recommend us to your friends and family quick so they can take advantage of an amazing deal. We have been getting some fantastic feedback from you guys and we really appreciate that.

It has been a great way of introducing CrossFit to the people of Dunedin. Many of you have only just realized what we are actually about by turning up and joining in and it has been awesome to see your positive reaction to it. You never really know what to expect until you try out a class.

We are looking forward to keep training you over the holiday period. You can find our time table on this website. We will also have some great membership deals for you when you finish your 4 weeks.

Christian

Friday 8/12/17

Chipper:

40 Wall Balls 9/6kg

40 KB SDHP 32/24kg

40 Walking Lunges

20 Muscle ups

40 Walking Lunges

40 KB SDHP

40 Wall Balls

We have had a few people wanting to know if we could run a mid morning class specifically around 9 or 9.30am. We would like to get some feedback from all of you if anyone would be interested in this class time. We realize we are getting close to Xmas and this is not a great time to trial new classes but this could also help us plan ahead for the coming year. We would be happy to try it out this month if we can get a handful of people interested. Don’t hesitate to contact us about this:)

Christian

Strength Testing:

10 in to find 3RM Strict Press

15 min to find 3RM Back Squat

Finisher:

3 min Tabata V-Ups

2 min Tabata Push Ups

1 min Tabata Squat Jumps