The Masters League has released all their dates for next years competitions. If you are 35 yo and older this would be a great competition to get involved with as it has 6 different age categories and 3 different fitness levels to choose from. There is literally a level for everyone. Have a look on

www.mastersleague.com.au

This website will have all the info you need form who is running the comp to locations and how to get involved. You could potentially qualify for the finals in the Gold Coast.

If you are keen to get involved with these masters competitions get hold of me before the new year and I can help you prepare.

Christian

Tuesday 21/11/17

Strength: Back Squat

Build to a heavy 5 in 15 min

WOD Testing: Diane

21-15-9

Deadlift 102.5/70kg

HSPU

Being the most popular CrossFit box for the students in town is an amazing thing but it comes with one downside and that is saying goodbye to a lot of them towards the end of the year. We are lucky that most of you will be returning again next year as you all give the gym something special. Thank you to all who have been here this year supporting the gym.

MaryAnn is on her way back to Gore and since she has finished her studies in Dunedin she will not return next year. It has been great having you at the gym. You have showed huge talent at your young age and we sincerely hope you continue your CrossFit journey where ever you end up in the world. It has been a pleasure coaching you and competing with you this year. Always cool to see you keen to support the gym by joining in on our in-house comps and parties. Watch out for those team photo stitch ups:) Good luck for the future

Christian

Monday 20/11/17

WOD: 21 min EMOM

1st: 20 Wall Balls 9/6kg

2nd: 15 V-Ups

3rd: 10 DB Snatches 32.5/20kg

Our good friend Lloydo is leaving Dunedin. He will be taking a year off Med School and is heading to Perth for a few months before taking on the worlds poor countries again. This time he will start in Nepal. What a guy, big bench press and even bigger heart. He has been great to have a round the gym even if we didn’t see that much off him this year. Sam was a huge help in making sure SPC had a few members to start out with by getting the student to ride share to Vogel street back in the day, great idea, very much appreciated. It has been awesome getting to know you over these last three years even if it meant taking you away from your studies “from time to time”. A lot of coffee and CC dry were had mate. Our battle at North D is immortalized on Facebook. You might need to watch that if you need motivation for the Open next year:) Good luck brother and keep working hard and we at SPC are sure you will get things done.

Christian

Friday 17/11/17

Chipper: For Time

800m Run

80 Sit Ups

80 Air Squats

400m Run

40 Sit Ups

40 Air Squats

200m Run

20 Sit Ups

20 Air Squats

Just wanted to say how impressed we have been with everyone who has come through our doors from our Grab One deal so far. Most of you are very new to training but everyone of you have been keen to learn new skills or improve the skills you already have which have been so cool to see. It has made life really easy and enjoyable for the coaches as well which is always a plus. You can all see now that CrossFit has nothing to do with how fit you are before you walk through our doors, but it has everything to do with how keen you are to learn and get fit while you are here. Keep woking hard and above all enjoy yourself.

Christian

Thursday 16/11/17

Strength: Clean Complex

8 min EMOM

1 Clean Pull – 1 Hang Squat Clean

Build in weight

WOD: 3 Rounds for Time

15 Push Jerks 40/30kg

50 Double Unders

10 Strict Pull ups

If you are a regular at the evening classes you might have noticed Bridget hasn’t been around much. That is because for the past 2 months she has been training really hard to get her first kick boxing fight.

Bridget absolutely loved the experience and it really shows you can do anything if you put your mind to it. Everyone from SPC are super proud of you and your achievement and congrats on the W as well:)

Bridget isn’t done with kickboxing yet either she is already planning on another fight sometime next year. We will support you in any way we can towards your goals and good luck.

For now Bridget is back in the gym bringing her CrossFit back up and continuing on building her fitness base before she goes in the ring again. No matter what she will be the fittest one in the ring.

Christian

Wednesday 15/11/17

Skill: Skill transfer Hollow/Arch

10 min EMOM

Odd: 10-15 TTB

Even: 10-15 Burpees

WOD: 7 min AMRAP

15 Deadlift 80/55kg

15 Push ups

Core Finisher: Accumulate 2 min in

Hollow Rocks or Hold

I had the pleasure of taking my Level 2 CrossFit Coaches Certificate this weekend in Wellington. It was a very intense course but got some great feedback to learn from. I also got some confirmation about how well we are doing things at SPC from talking with the seminar staff. Looking forward to talking to our other coaches Marcus and Joe about what I learnt.

If you have aspirations of furthering your knowledge and coaching others at a high level I definitely recommend sinking your teeth into this certification. The Level 1 course is more about the understanding of CrossFit and the different aspects of it but a must for any CrossFit Trainer. Level 2 is coaching and programming specific. We did both one on one coaching and group coaching in front of the seminar staff and our peers which gave a great opportunity to receive heaps of feedback and discuss coaching from different aspects. We also delved into programming and what makes for a good CrossFit Program. We had a chance to program a few days of CF classes and discuss variance, progressions and scaling.

Looking forward to getting back to coaching this week and hope you all enjoy a visit from Fran. Its time to retest:)

Christian

Monday 13/11/17

Strength: Back Squats

3 x 3 @ 95% of 3RM

WOD: Fran

21-15-9

Thrusters 42.5/30kg

Pull Ups

Last week at SPC for Ella as she travels back to Auckland to start life in the real world. I started coaching Ella way back in the North D days and it was great to have her as one of the originals at SPC. We will be sad to see you go but knowing we created a gym you felt comfortable enough in to turn up to regular classes and join in on all the parties over this last year makes it worth it.

From a fitness point of view you have improved heaps especially this year. You have been doing a lot of wods RX and your confidence in lifting heavier weights has gone up significantly. We only hope you get a chance to keep it up when you get back home.

You helped give the gym its fantastic atmosphere and we all wish you the best of luck with your future. Don’t be a stranger though. If life ever takes you back to ol’ Dunners make sure to visit:)

Christian

Friday 10/11/17

CHIPPER: For Time

1.6km Run

100 Wall Balls 9/6kg

30 Hang Cleans 80/55kg