If you have just signed up to train at the gym and you are looking for more info about what the gym is about and what CrossFit is about have a good look through our blog. There is a wealth of info about our philosophy on training, about training intensity & frequency, about technique on a variety of exercises, how much recovery you need and much more. There will also be info on what is coming up next at the gym like up coming training program, functions, competitions etc. Take some time and use the search engine to find info on specific subjects, just search what you want to find out more about.

Happy reading:)

Christian

Saturday 28/10/17

HERO WOD:

HARPER

23 min AMRAP

9 CTB Pull Ups

15 Power Cleans 60kg

21 Air Squats

400m Run w/ 20kg Plate

Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years. He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.

We are on our last week of Bar Muscle Up technique. We have seen plenty of BMU’s from a bunch of you. If you haven’t gotten it on video yet make sure you get it done:)

As we go through all these skills you will find skills you are good at and some that need some work. This is where open gym time comes in handy for you, as you can come in to the gym while there is a coach there and work on the skills you need to improve on. We have seen plenty of people come in at open gym and work on things which is awesome to see. We will be looking at setting up more classes and open gym time this summer so keep checking out the page for more updates.

Christian

Friday 27/10/17

Chipper Friday:

60 Deadlift 70/50kg

100 Wall Balls 9/6kg

60 Burpee Over Bar

We are seeing a lot of new faces around the gym because of the GrabOne deal so make sure you introduce yourself to anyone new and make them feel welcome. Show them how cool our community is. It will be a super busy time at the gym. We will make sure it keeps humming over the summer period. We are half way through this training plan so make sure to stay with it until we have our final testing sessions 5 weeks from now.

Reminder about 4/11 BBQ is coming up get your Beer Pong partner signed up now

Christian

Thursday 26/10/17

Skill: Bar Muscle Up / TTB

10 min Warm up/Progressions

10 min Clock

Level 1: BMU

Level 2: Kipping Movements

Level 3: Strict TTB

WOD: 7 Rounds for Time

200m Run

10 DB squat Cleans 22.5/15kg

20 Sit ups

We are running a GrabOne promotion at the moment in an effort to reach and help more people. As popular as CrossFit is in our region there are still huge amounts of people who have no idea how good CrossFit will be for their lives let alone what we actually do. This promotion will hopefully get them interested in coming in for a few sessions and start seeing the benefits that we know all about already. If you know anyone who would be keen to try us out make sure to bring them in for a session so they can see for themselves. We have the busiest timetable since we opened our doors and we are planning on adding to it in the near future. Help spread the word and stay true to the saying “How do you know your friend is a CrossFitter? Because they can’t stop talking about it. Thats the PC version:)

Updates: BBQ and Beer Pong tourny (BYO) starts 4pm Saturday 4/11 make sure to find a partner:) we are hoping for good weather just that one day. We still have a couple of you who need to pay for your apparel please get the money in. We also have a Navy T-Shirt (M) that hasn’t been picked up yet. We are planning on adding more options to the apparel list for next year so watch this space.

Christian

Wednesday 25/10/17

Strength: Back Squat

Build to a heavy triple

WOD: 21-15-9

Thrusters 40/30kg

Push Ups

Reverse Lunges (each leg)

What an amazing weekend away with the Southern Peak teams. When we registered for the comp Friday, we saw quite a few ski ergs on the competition floor so our afternoon team meeting was covering ski erg technique intensely. At that stage we still didn’t know any of the wods so we were just trying to prepare for some likely team work scenarios we would face.

Saturday morning it was all revealed at the athlete briefing and wow there were some coo events in store for us. Ski erg for cals, DB OHS, Bar muscle ups, heavy snatches, drum carry to name a few of the challenges. you can check out all the wods on the New Zealand Nationals website. It was a huge day for everyone and there were some tired bodies. At the end of day one the intermediate team was in 15th out of 41 and the masters team 9th out of 11.

Sunday had just as many new challenges for us with stretches carry, HSPU, partner deadlift, ring dips, rope climbs plus many more. With a huge effort from both teams we both ended up in top 8 and earned our places in the final. 150 C&J for time as a team with a 10 min time cap. But you could only accumulate reps once when you left the barbell you couldn’t get tagged in again so everyone needed to put in a big effort and everyone did. So much so that we both jumped up a place in the leader board after the final and both teams took our 7th overall in each of our divisions.

Absolutely fantastic result from a very tough weekend but also very rewarding. Everyone found things they need to work on but that is only natural after a competition. What I am more focussed on is how motivated everyone in the teams are to improve and go back next year and fight for another shot at the podium. We will have big goals of sending a team in each division next year so if you are keen to try competing you have a full year now to train and try out a couple of more local comps to gain some experience. Learning about how to compete is super important. Eating between events, mobilizing, minimal warm up opportunity, heaps of noise and lots of people working out close together, communicating with the judge and with each other all are things to contend with during a comp and can’t be practiced in its strictest sense.

Looking forward to see what the future will bring from this aspect of CrossFit.

Christian

Tuesday 24/10/17

WOD: 20 min EMOM

Odd: 14 KB Swing 24/16kg  &  7 Burpees

Even: 30 Double Unders  &  10 TTB

We have arrived in the Mount and getting settled in. Went to the early registration where we were greeted by a huge arena and workout area plus 16 ski ergs set up ready for something horrible i’m sure:). After sign-in it was off to the super market to get all our supplies. Then a small team meeting before it was time to relax. It will be a couple of long days but everyone are in good spirits and just ready to get into it. Remember to follow along if you like. We will do our best to put up as many updates as possible but most of them will be on our Snapchat and Instagram stories so we don’t spam you too much:) You can follow on the New Zealand Nationals facebook page.

https://www.facebook.com/NewZealand-Nationals-881686481951085/

Christian

Saturday 21/10/17

HERO WOD: Hammer

5 Rounds for Time

5 Power Cleans 60kg

10 Front Squats

5 Jerks

20 Pull ups

U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

We are off to Nationals. Should be a good weekend and you can follow us along the way on:

@spcrossfit on SnapChat

@southernpeakcrossfit on Instagram.

Classes will be running normally Friday, Saturday and Sunday but Monday is Closed.

We hope everyone are enjoying their long weekend. Lets just hope the weather is with us both here and up north.

Christian

Friday 20/10/17

Chipper: For Time

20 Lunge Jumps

19 DB Man Makers 15/10kg

18 Lunge Jumps

17 DB Man makers …

down to ….

2 Lunge Jumps

1 DB Man Maker

We are almost half way through this training cycle and we will be re-testing some movements over the coming week. This is to make sure we are all on the right track. If you have had trouble really following the training regularly don’t be discouraged if you haven’t improved as much as you would have liked. This is only a midway test but it will give you a clear picture of what has been going on in your training. We understand that you all have lives outside CrossFit and that some training cycles can’t be committed to as much as others. But we also know that just by turning up a few times a week will still give you some improvements so I am sure you will have a fair idea of where you are getting better anyway.

Make sure to hit all the sessions hard and get the most out of them. And this time around make sure you write your scores down as you will need them for the rest of the cycle.

Christian

Thursday 19/10/17

Strength: Front Squat

Max reps @ 85%

Beat score from two week ago

WOD: 2 Rounds for Time

800m Run

100 Double Unders

40 Wall Balls 9/6kg

We have received another fantastic looking order of apparel from Simon and Lyndsey at Monogram House. It can be collected from the gym. Make sure you have paid and I have ticked you off the list otherwise you’ll have to wait a little longer:)

Rachel sorted out some very cool Muscle Tees that the teams will be wearing for Nationals. Whatever happens we will look great up there.

Remember we are closed this Monday but we have normal opening hours Saturday/Sunday. Marcus will be at the helm so direct any questions towards him. I will be checking my phone in case anything comes up I need to deal with concerning the gym

Make sure you check all our Media Outlets for updates pictures and videos. Both on a daily basis and especially when we are at Nationals as we’ll be putting up as much info as possible to keep everyone up to date. You can follow us on our Facebook page but also on Instagram under @southernpeakcrossfit and Snapchat under @spcrossfit.

Christian

Wednesday 18/10/17

Strength: Every 90 sec for 12 min (8 sets)

1 Snatch Pull – 1 Hang Snatch – 1 Overhead Squat

Build in weight

WOD: 3 Rounds for Time

10 DB Snatch 22.5/15kg

15 Push ups

30 Sit ups

40 Air Squats

(Goal should be unbroken)

Opening hours during labour Weekend are as followed:

Saturday (7am Boot Camp, 8am Class & 9am Class)

Sunday (10am GPP)

Monday will be Closed

This means you can work a bit harder during this week as you know you will get an extra rest day, or you can take advantage of our sunday GPP session for an extra sweat session before enjoying a well deserved day off.

Just a reminder to put in your 2 person team for our Beer Pong tourny on the 4th Nov. It will be a BBQ as well so we still want you to turn up even if you are not taking part in Beer Pong. Lets hope for some good weather as well:)We are aiming to start early afternoon while the sun is still up and its warm outside. Feel free to put in your 2 cents about what time would suit. We are thinking 4pm

Christian

Tuesday

Skill: Bar Muscle Ups/TTB

10 min warm up w/progressions

10 min EMOM

Level 1: 1-3 BMU

Level 2: Skill transfer to BMU

Level 3: skill transfer to TTB

Note to Nationals Athletes: Don’t do too many reps today you need your hands for the weekend.

WOD: For Time:

15 Power Snatch 60/40kg

50 OHS 20/15kg

15 Burpee over bar