It has been a true eye opener for me running this GrabOne deal and talking to a huge amount of people from Dunedin about CrossFit. It is amazing the response we have gotten from the deal and great to see all you down at the gym taking advantage of an amazing deal and making a decision to improve your health and fitness.

I have been enjoying all the correspondence with people about what CrossFit is and isn’t. Some of the questions have been warranted to a certain extent but mainly because people have been mis-informed about what we really do at Southern Peak CrossFit. So I want to put a few things straight in this blog post

1. No, you don’t need to start training and get fitter before you come in. We are here to help you start out right and everything we do can be scaled to any level. We do not force anyone to go harder or lift heavier than they should.
2. Yes, you can bring your teenage sons and daughters with you to sessions we don’t have age restrictions to any of what we do but we do have a teenage specific program to help them with specific training for kids/young adults.
3. Yes, if you are brand new to training you should definitely turn up and start training with us. We help you build the correct technical base for all movements and coach you you at every sessions to make sure you progress through your fitness journey the right way, which means steady improvements over a long period of time.
4. Yes, you will be able to keep up no matter your fitness level. We scale every workout to the individual which means you will get to work out in a safe and motivating environment.

When we say CrossFit is for everyone we mean it. Don’t hesitate to come in and join us for a training session. We would love to meet you

Christian

Thursday 9/11/17

Strength: Snatch Complex

Every min for 8 min

1 Snatch Pull – 1 Hang Power Snatch

Build in weight

WOD: 9 min AMRAP

10 TTB

5 Hang Power Snatch 60/40kg

There will be a few more disruptions this week as the plumbers finish the showers and toilets. Apologies for any inconvenience even though it has probably been more of an inconvenience not having showers so I’m sure we will get through it:)

Ill be away in Wellington this weekend to try and educate myself a little more in the CrossFits which will only add to the level of coaching we are offering at the moment. We are continually trying to better the way we are running classes so it will be good to get that extra expertise in the gym.

Barbell Club is finishing the last cycle for the year this week with testing. It has been great to see all the improvements from everyone and the commitment from you guys and girls to stay with it and improve over multiple cycles has been even cooler. Thank you for supporting the program this year and thank you to Joe for making the program his own, planning and coaching all the sessions. We are looking forward to offering the same quality program for you all next year.

Christian

Wednesday 8/11/17

Strength: Strict Press

3 x 3 @ 100% of 5RM

WOD: 5 Rounds for Time

15 DB Push Press 22.5/15kg

50 Double Unders

10 Renegade Row

50 Double Unders

We will see you all at 4pm for a little get together at the gym, finishing the year off for most of the students with a beer pong competition and a BBQ if weather allows it. The students makes SPC a special place with amazing atmosphere and it livens the place up heaps. Thanks for sticking with us this year and we will look forward to seeing most of you back next year. To everyone not coming back next year good luck with wherever life takes you and you will always have a training spot here if you find your way back to good ol Dunners:)

Christian

Saturday 4/11/17

HERO WOD:

Daniel

For Time

50 Pull ups

400m Run

21 Thrusters 42.5kg

800m Run

21 Thrusters

400m Run

50 Pull ups

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

We program at least one accessory workout per week. This session is to specifically even out muscle imbalances. If you have one side much stronger than the other it can affect the way you do all lifting and gymnastic bar work. Pulling, pressing or squatting off center or unevenly can have serious consequences for your back especially. Any unwanted twisting or tilting of the hips and/or back will put tremendous stress on your lower back and can cause serious injury if not corrected, especially if it is done with heavy weights I.E. weight lifting or with momentum I.E. gymnastic movements like muscle ups.

We use a series of Dumbbell movements to force both sides of your body to work evenly through pressing and pulling movements. We also utilize a range of core exercises to improve your core strength and stability. Single arm and leg movements are another great tool to combat imbalances which we also use during these accessory workouts.

We love pushing our members to work hard but we also know the importance of slowing things down and making sure all our members are capable of holding good body position during any exercise. Consistancy of mechanics always comes before intensity.

Christian

Wednesday 1/11/17

Strength: Bench Press

3 x 3 @105% of 5RM

Accessory Work

15 min EMOM

1st: 12 DB Floor Press

2nd: 45 sec Prone Hold

3rd: BB Bentover Row

We are in the 9th week of this training cycle and to make sure everyone is on the right path we have been testing a couple of movements. Today is the Front Squat. It writes as build to a heavy 3. This means if you feel good go for a heavy lift for 3 reps, maybe even a PR but you don’t have to put pressure on yourself to PR. If you are not feeling great just build to something that feels heavy. Any weight will help you stay on track. We have 6 weeks left of this training cycle so look forward to building to some heavy weights over the next few weeks. If you are leaving town before we are testing again make sure you find a gym to get some testing done. If you explain it to your CrossFit coach in your home town, I am sure they will let you get a few testing lifts done to finish of the training cycle and the year strong.

Christian

Monday 30/10/17

Strength: Front Squats

Build to a heavy 3

Wod: 4 Rounds for Time

20 Step ups 20′

20 DB push Press 22.5/15

20 TTB