Trying to tie up a couple of loose ends at the start of this month.

1. If you have signed up to Weight Lifting Program please pay your $120 and indicate when you have done so. We have the bank details at the gym so you can use your phone at the gym for online payments or just bring in cash.
2. If you are keen to sign up for our comp on the 19th of August. Get in touch now to get your name on the list. Price is only $10 per person. Money goes towards the NZ Nationals Teams who are representing us in the Mount in October.
3.  The last point is just a big thank you to everyone who has been bringing friends and family into the gym for a session and has helped us build this community. It is fantastic to see all you guys and girls backing up around what we are doing here.

Christian   

HERO WOD:

RICH

For Time:

13 Squat Snatches 70kg

Then, 10 Rounds of:

10 Pull-Ups

100 meter Sprint

Then

13 Squat Cleans 70kg

U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvised explosive device in Panjwai District, Afghanistan.

Vazquez joined the Army in 2004 and earned many awards during his service including: the Purple Heart, three Army Commendation Medals, two Army Achievement Medals, the Meritorious Unit Citation, two Army Good Conduct Medals, the National Defense Service Medal, the Iraq Campaign Medal with one Campaign Star, the Afghanistan Campaign Medal and many more.

Vazquez was a dedicated CrossFit athlete. His favorite movements included snatches, cleans, running, kettlebell swings and pull-ups. He is survived by his mother, Teresa L. Paddie; father, Teodoro Vazquez Lopez; step-father, Bryan Melton; brothers, Romario Vazquez, Brandon K. Melton and Pablo Vazquez; and sisters, Christine Marie Vazquez, Celza L. Sauceda, Ashley J. Hyde, Isabel C. Vazquez and Endina S. Vazquez.

We only have 2 spots left for our weight lifting program now. Get in quick if you are thinking about doing it.

Competition Date is set for Saturday 19/8/17. You will meet at the gym at 9am. Divisions are Open RX & Scaled and Masters (40+) RX & Scaled. That gives us a lot to get through in one day.

You can sign up now for just $10 per person. Bring the money in to the gym or use internet banking when you sign up. It is going to be an awesome day. And as always we will be having a party at the gym Saturday evening from 7.30pm.

The Assault bike Calorie Challenge will be on again for another round of “work hard to win a membership”.

Sign Up today!

Christian

Thursday 3/8/17

Skill: Pull Ups Revisited

4 min EMOM: 5-10 Strict pull ups (Focus on strong pull and maintain hollow position)

straight into

6 min EMOM: 5-10 Kipping Pull ups (Focus on small tight kip and strong pull)

NO Butterfly pull ups.

WOD: 8 Rounds for Time

200m Run

8 Overhead squats 50/35kg

Joe will be starting a new round of our 6 week Olympic Lifting Program on Tuesdays and Thursdays 6.30pm. Starting date is 15/8/17. First round got a whole lot of positive feed back which means this second round is filling up quickly. Get hold of us now to secure your spot. Only 4 Spots left.

Learn the techniques of weight lifting and improve your strength and athleticism. Be ready for massive knowledge bombs from this coach and reap the benefits from this program to help your daily training. Any fitness level is welcome as the focus is technique. You don’t have to be a member of the gym to sign up. The whole 6 week program is only $120. Looking forward to seeing you here.

NOTE: We will be running 6.30pm Classes on MONDAYS and WEDNESDAYS, ONLY from next week. This will hopefully lower the number of 5.30pm participants as the place gets packed out. So keep that in mind:) 6.30PM Mondays and Wednesdays from next week.

As always we welcome feedback so don’t be afraid to ask questions or voice concerns if they arise. People asked about adding this 6.30pm class and we thought it was a great idea. So it is now added from next week.

You can still participate in the CrossFit Games Sweepstakes. Just come in to the gym with $5 and get your picks sorted.

Christian

Wednesday 2/8/17

Strength: Bench Press

3 x 5 @ 85%

WOD: 4 Rounds for Time

25 Wall Balls 9/6kg

5 Power Cleans 70/50kg

10 Burpee 0ver Bar

1 Min Rest

The updated email address for the gym has finally been sorted out. It is a small but important change:)

[email protected]

You can use this address to get hold of me for anything gym related.

Our Weightlifting Program is starting on Tuesday 15/8. Price is $120. Sign up now to get the help you need to improve your lifting. Get in Now. Places are filling up fast and we can only take 10 people max.

I didn’t get any objections about changing the in house comp to Saturday 19/8 so this date will stand. If you want to sign up get hold of me now. It will be $10 per person (Paid before the 19th to be able to participate).

Come in to the gym and make your picks for the CrossFit Games. Wouldn’t it be nice with a little more pocket money for the weekend?

Christian

Tuesday 1/8/17

Strength: Back Squat

4 x 3 @ 85-90%

WOD: 21-15-9

SDHP 40/30kg

Thrusters

I have had some inquires about the competition date. Apparently a lot of our student members who are keen to do the comp will be on holiday last weekend of August so they are proposing having the competition on the 19/8. Could I please get some feedback to whether this is ok with everyone? I am happy to change the date if you are all happy with the new date.

I would also like to say how great this week has been from a membership point of view. We have had 7 new members sign up which is absolutely fantastic. If you notice a new person in the class make sure to introduce yourself to them.

Christian

Pick your games athletes out of a hat and win some cash.

We will have all the Male athletes in one bowl and all the female athletes in another bowl. You pick one name out of each bowl and the person with the highest combined placings between these two names wins some money. To enter just come down to the gym with $5 cash and make your picks. We will continue until all names are gone. Should be fun:)

Christian

Friday 28/7/17

WOD: 21 min EMOM

1st: 150m Run

2nd: 6 Box Over Jump – 5 Pull ups

3rd: 5 Power Snatches 50/35kg

We have a bunch of cool new things happening at the gym and most of the dates have been set. So to make sure you are on top of things here is a short list for you to put on the fridge:)

• Monday 31/7 3.45pm:  CrossFit Teens Program

Turn up to learn more about the program. Feel free to bring your kids and friends in for this first session to see what it is all about. $10/week. Sessions are Monday and Friday 3.45pm. If you finish school a little late feel free to turn up still, we are more than happy to help you out.

• Tuesday 15/8 6.30pm:  Second round of Olympic Lifting Club

Learn more about how to lift correctly to stay strong and safe during CrossFit classes. Open to members and non-members. $120 for six weeks. Sessions are Tuesday and Thursday 6.30pm

• In House Competition Saturday 26/8 10am:  Our first Individual Competition

There will be more divisions than before. RX & Scaled Male/Female – – RX & Scaled 40+ Male/Female 

I will be happy to put out some guidelines for what division you should join in on but experience shows it only really comes down to a couple of exercises. If you are in doubt contact me. I know every members level of fitness so I can easily recommend a division for you.

Christian

Thursday 27/7/17

WOD: For Time:

100 Double Unders

50 Sit Ups

2 min Rest

10 Rounds of:

5 Thrusters 40/30kg

5 Burpee over Bar

2 min Rest

100 Double Unders

50 Sit Ups

We have set up a brand new CrossFit Teens Program starting next week (Monday 31/7/17). We have spent a long time working out the best and safest training program possible for your sons and daughters. It is a specifically tailored program to help teen boys and girls get fitter and healthier and have fun at the same time.

We have three main focuses with the program:

1. Help teen boys and girls get fitter and healthier in a fun and safe environment, using the CrossFit methodology of learning technique first then add consistency and only then introduce different types of intensity.
2. Teaching the teen boys and girls about how to live a healthy and balanced lifestyle. They will not only do training sessions, we will also teach them in a fun and easy to follow structure about eating habits and having a positive mindset.
3. Making sure the teen boys and girls are having fun at every session. They will make new friends and learn how to support and help each other along the way. Be part of the Southern Peak CrossFit community like all our other members.

The sessions will run every Monday and Friday from 3.45-4.45pm. (We will allow for 5-10 extra min for all kids to get to the gym before we start the session).

Price will be $10/week and there is no minimum term of membership.

I am always available for a chat either at the gym or a call on 021 248 9222. Alternatively you can email me on my brand new email address:  [email protected]

Christian

Wednesday 26/7/17

Skill: 10 min EMOM

Odd: 20 sec Hanging L-sit

Even: 5-10 Strict TTB

WOD: 16 min AMRAP

15 DB Deadlift 22.5/15kg

12 DB Hang Squat Clean

9 DB Push Jerk