Seems the weather has taken a turn for the worst so 6am class is canceled due to snow, we will advice later on about the other classes but they are on for now. Last week before I return and I cant wait to catch up with everyone again and get back to some regular training. But before then I still have some stuff to see and experience before then.

I will be getting straight into things when I get home so I would really appreciate it if you have anything I should consider for the gym. Let me know your positive feedback or things you think could improve. Would be great to make the gym as great as possible.

Also if you have returned from holiday and need to set up an AP form again get hold of us before we get hold of you as you will be asked to back pay weeks you have been back but haven’t paid.

Christian

Wednesday 12/7/17

Strength: Every 2 min for 12 min

3 Power Cleans – 3 Push Jerks

Build in weight

WOD: 4 Rounds for Time

15 Thrusters 50/35kg

15 TTB

200m Run

We are just under two weeks into our new skill focus with the Toes To Bar and I hope you are all learning some new progressions and that you are using them to get better. If you have already got a good TTB make sure you keep working hard to link more reps together or make the reps you have better and smoother

As we have gone through before it starts with an strong position during the hollow rock and the ability to utilize your lats to control the movement and protect your shoulders at the same time. If you can contract your lats in the hollow position you can create a bit of hang time which will allow you more time to get the toes to touch the bar and get them back down to help you link reps together.

Focus on the basic things first and perfect them before you move on to more advanced movement patterns. Do not get ahead of yourself because when you run into difficulty, you will not be able to correct and improve if you have no idea what the basics require of you. That means you will have to go all the way back to the basics again and all this time would have been wasted. Get great at the basics and you will put yourself on the path on constant improvements and the ability to change any inefficiencies.

Christian

Tuesday 11/7/17

Strength: Every 2 min for 12 min

3 Power Snatches – 2 OHS

Build in weight

WOD: For Time

40 Box Over Jump 24/20′

30 DB Snatches 32.5/22.5kg

20 Bar Muscle Ups

Got to Dubai safe and got my first session in at Dunes CrossFit as well (pictures to come). Great community full of happy and very welcoming people. I can see why this gym is very popular. Lots of hard work and cheers after todays wod for everyone. I was allowed to do a bit of lifting in the corner before class which I really appreciated. All this holidaying is great for my lifting but not fantastic for my engine so hopefully I get a chance to do a few more sessions before getting back to Dunedin. Plenty to do over here in Dubai so it will be a busy week. looking forward to getting back to work but before then I’ll enjoy this last week of holiday.

Christian

Monday 10/7/17

Strength: Back Squats

3 x 6 @ 80-85%

WOD: For Time

100 KB Swings 24/16kg

Start every min by performing 5 Burpees

Having the pleasure of going to an online qualifier at In2 CrossFit tonight with Tim Dunn who lives and works over here. There will be a live streamed announcement of the qualifier wod 2. The comp is called Strength in Depth and I have the opportunity to join in to work out with them tonight. Should be great fun and I will post a couple of photos at a later stage. it is super hot over here so will be interesting to see how it goes. Looking forward to it anyway and will be good to see some high level CrossFitters in action.

Christian

Friday 7/7/17

Strength: Back Squats

3 x 8 @ 75-80%

WOD 1: 10 min EMOM

5 Strict TTB & 5-10 Kipping TTB

WOD 2: 7 min AMRAP

Burpees

So it turns out England is full of sunshine too which is great. Plenty of time to eat and drink in the sun and of course getting a bit of training done too. Already taking the opportunity to visit some boxes and talking shop which is great. Will hopefully get a chance to train a bit with Tim Dunn at In2 CrossFit in London. It is really good getting to see what other boxes are doing and find ways to help each other. Most owners are happy to talk about things that have worked well and not so well as long as it is mutual. That way we can both learn from each others mistakes. Plus that will make me come back with a lot of motivation to get straight into it, not that I need extra motivation for that:)

Christian

Thursday 6/7/17

WOD: Angie

100 Pull Ups

100 Push Ups

100 Air Squats

100 Sit ups

Jonesy will be coming in Wednesday morning to collect the CrossFit apparel so we can get the website on them changed to the right one. Please bring it in before tomorrow morning so we can get yours changed too. This only goes for the newest apparel order with our CrossFit name on it.

Last two days in Denmark for us then we are moving on to london for a few days then Dubai till the 15th. Looking forward to seeing some more and new sights but it has been great seeing family and friends. 5 years is too long between visits for sure. Still looking forward to getting back to working in the gym. Keep bringing your friends along for a session, the more we are, the more fun classes are:)

Christian

Tuesday 4/7/17

Strength: Bench Press

3 x 8 @ 70-75%

WOD: For Time

800m Run

20 Power Snatch 60/40kg

30 TTB

I have had the opportunity to visit some CrossFit boxes while I have been away. I have had some great talks with other owners about how we can both improve our places but I have also had a chance to compare with other boxes and I am super happy with the way we are going. Everyone has their own way of doing things but I feel we are doing great things at Southern Peak CrossFit. We are getting heaps of people involved we are improving everyones lives and we are keeping things simple. I am already looking forward to getting back and into the box again but I have heaps more to do and more boxes to visit before I am back. Until then we will just keep on doing what we are doing.

Christian

Saturday 1/7/17

WOD: HERO

Badger: 3 Rounds for Time

30 Squat Cleans 42.5 kg

30 Pull Ups

800 m Run