I was notified about a minor issue with the apparel having the wrong website address on them. If you have already collected your t-shirts and hoodies but you would like to have it changed please bring it in today and we can have it changed right away. Monogram house have been awesome in working with getting the issue sorted out which just make everything run much easier. We will get it sorted asap and get the apparel back to you fast. Other than that we are super happy with the way it all turned out logo and colour of the apparel looks great.

Christian

Friday 30/6/17

Strength: Every 2 min for 14 min

2 Power Snatch – 2 OHS

Build in weight

Accessory Work: 3 Rounds of:

15 BB Bench Press

15 BB Bent over Rows

15 DB Step ups each leg on a 20′ Box

When I see a whiteboard like this, I feel proud. I am proud of my coaches Marcus & Joe and I for helping our members see what is most important to them, which is, get a good workout and stay healthy. I am also proud of all our members who see the benefits of leaving the ego at the door and come in with the right mindset which is: How can I get a good workout to be fitter and healthier and make it back in tomorrow? This is what makes us different, this is what shows that we care and it shows us our members trust us that we do put their health first.

Another important thing. It shows our members that we do have expectations for where we want to see them succeed. We believe some of you can get to a stage where they can go RX on a workout like this in the future. It shows our members what exercises they need to work on too, to improve their overall fitness. There is always things to improve on that is the beauty of it.

Awesome work from everyone. Keep focussing on the right things and strength and fitness will take care of themselves.

Christian

Thursday 29/6/17

Strength: Back Squats

3 x 8 @ 70-75%

WOD: 6 Rounds for Time

400m Run

15 HSPU

We have seen a huge increase in young boys and girls joining the gym in the age of 12-16. It is really cool seeing young people at the gym getting amongst it and wanting to get stronger and fitter. For that reason I am putting together a specific program for that teenage age group. I think they will have an awesome time at the gym if they get to train together, hang out together and learn from each other. It will be offered for all teenagers.

If you have son or daughter who you think will like this group but might not quite be at the right age, get hold of me and I can make that decision individually. I know there will be a few young people at the gym who might be a bit too young but very capable to be part of the program.

All sessions will be early afternoon and run by me. All specifics around the actual program will be posted before my return but you are more than welcome to ask as many questions as you want now.

I’m looking forward to get to train all these young people and also teach them about how they can stay healthy. It won’t just be about training but everything involving health and fitness put into a fun program specifically tailored to the young people of Dunedin. If you know anyone who would like their young teenagers to join this program get to contact me on [email protected]

Christian

Wednesday 28/6/17

WOD: 12 min EMOM

1st: 50 Double Unders

2nd: 15 DB Thrusters 20/15kg

3rd: 10 TTB

at 12:00 Straight into

3 Rounds for Time

50 Double Unders

15 DB Thrusters

10 TTB

Toes to Bar will be the exercise of July to focus on. A while back I showed some technical cues to use to get a better kip and hip drive on Instagram as a small helpful guide to practice. These will come in handy now plus I will continue to put them up while I am away as there are some very cool CrossFit gyms around which let me train there. And it helps me coach you guys a tiny bit while I am away.

Marcus and Joe will also add their own progressions and cues to it so you have plenty of help to improve your TTB and even get your first reps too. Keep training hard and get some Toes to Bar done.

Christian

Tuesday 27/6/17

Strength: Every 2 min for 12 min

2 Power Cleans – 2 Push Jerks

Build in Weight

WOD: GRACE

For Time:

30 Clean & Jerks 60/42.5kg

Last week I reached out about changing the date of our next in-house comp. I received no objections to changing the date so the final date will be 12/8/17. This means everyone should have a chance to sign up and join in. It will be a small $10 fee to enter and you can let any of the coaches know if you want to join in and they will let me know.

As mentioned before this time it will be separated in 4 Groups. Open RX and Scaled, Masters (40+) RX and Scaled. There could be many more divisions I know, but I am still a fan of keeping things simple and making sure the day runs smooth and everyone have a good time. The standard will be, if you have to scale most days you should sign up as scaled. If you RX most workouts on a daily basis you should pick the RX division. I will of course reserve the right to change divisions on people if I feel they have picked the wrong division. I will also let the individual know in advance if I feel they should change division. I will be sending out more guidelines about what is expected of each division but lets be honest we know what you are going to be doing, CrossFit:) Nothing should come as a surprise.

Please don’t fire too many questions at me at this stage about the comp as I am sure future posts will answer all your questions.

I hope things are still going well at home and everyone are enjoying the program. Keep working hard.

Christian

Friday 23/6/17

20 min EMOM:

1st: 15 Wall Balls 9/6kg

2nd: 150m Sprint (out roller door to corner and back)

Our friend Homa has strong ties to Upper Hutt CrossFit and they had a beloved member Scott Fairbrother pass away. They made a Wod in his name and Homa asked if we could join the community in throwing down. I am all for that so we are doing Fairbrother today. Condolences to the Upper Hutt CrossFit community and the Fairbrother family from all of us at Southern Peak CrossFit.

They have also set up a givealittle page to support the family in their time of need. You can donate here to help out:

https://givealittle.co.nz/cause/thescottfairbrotherfamily

Christian

Tuesday 20/6/17

Strength: Strict Press

Find your 2RM

WOD: Fairbrother

26 min AMRAP

400m Run

30 STOH 40/30kg

20 Burpees