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Have a rest

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Short post this morning so you can all spend your time resting and not think about the gym for a day:) If training is your life we do have an open gym session for members only from 10am-12pm today so head down if you want to train. Marcus will be there to help out. You can always take another rest day to be ready for a short 4 day training week:) You know there will be no punches pulled in the program this week since we have decided to have a rest day today. Look forward to it we have some great sessions coming this week.

 

Christian

Waitangi Weekend

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Classes wil run as normal over the weekend. Monday we will have 2 hours of open gym from 10am-12pm. In that time you can come in and work on some skills or just get a sweat up. Marcus will be there to help you with your session whether it is making up an AMRAP for you or helping you Warm Up.

Tuesday we are back to normal again. I am away to Auckland so Marcus will be running the show from Monday-Wednesday if you have any training related concerns get hold of him so he can help you out straight away.

I hope you all enjoy your long weekend and get ready for one of the last weeks of hard training before the open starts.

 

Christian

 

Saturday 4/2/17

WOD: Partner Wod

30 min AMRAP

60 Burpees

50 Power Cleans

400m Run Together

50 TTB

60 Box Jumps 20/24′

Partition reps as needed

Pain is Temporary

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There has been some sore bodies this week and it is easy to see why. The sessions have been tough but that is part of the program. There will be harder weeks during the year that tests both your mental and physical fitness. It will of course also be followed by lighter weeks. Lighter weeks is only in terms of volume, the intensity should still be there. By having a program that uses Waves for total volume we make sure non of our members burn out. If you follow the program and get 1-2 rest days a week you will be able to train the other days and you won’t need to take an unexpected 2-3 extra rest days because you feel run down. This program will give you the best benefits if you turn up regularly. If you only get down here once or twice a week it will be hard for you to get the big increases in fitness because your body will not be forced to improve as fast as if you turn up 4-5 times per week. We want our members to turn up to train and see the huge improvements that comes with regular training. We don’t want to make money on people who aren’t coming in and training. We care about your health and fitness and the only way to get better is to turn up to classes and throw down with your friends.

Get your friends involved and try out our program and they can see for themselves that not every session is impossible to complete:) But you need to tend regular classes to see the real benefits.

As the open comes around those sessions will be very difficult for an intensity aspects and it important that you are able to dig deep and get the best score possible.

We re still waiting for the affiliation confirmation to come through but no panic we are on top of things:)

 

Christian

 

Friday 3/2/17

Skill: Muscle Up Progressions from last week.

This will act as both a skill part and warm up for the Wod. We want as much intensity as possible in this 14 min workout.

WOD: CF Open 15.3

14 min AMRAP

7 Muscle Ups

50 Wall Balls 9/6kg

100 Double Unders

Meet Tom Heaton

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Tom joined us for a few sessions before Christmas and he is back in Dunedin training hard. He is from Nelson and has been working out at CrossFit Nelson before coming here. It was easy to tell he has been at a quality gym up there because he already had really good technique when he turned up for his first class here at Southern Peak Fitness. His has always enjoyed exercises especially outdoor activities like running and swimming. All that exercise has taught him to push pretty hard in workouts which showed in yesterdays EMOM where he had to visit the bushes for a little spew, which happens when you push yourself really hard.

He is a great guy always happy to chat and he has already established himself as a 6am regular. It will be awesome to see how far he gets this year. Tom has already showed he is willing to push himself very hard in workouts so if we can get him a little stronger over the next little while he could be a very good athlete for the future. Great to have you around as part of our community Tom.

 

Christian

 

Thursday 2/2/17

Strength: Clean & Jerk Complex

Every 90 sec for 12 min (8 Sets)

1 Power Clean + 1 Push Jerk – 1 Squat Clean + 1 Split Jerk

Build in weight

WOD 1: 7 min AMRAP

10 Box Jumps 24/20′

10 Alt DB Snatches 32.5/20kg

3 min Rest

WOD 2: 4 min AMRAP

10 Box Jumps 24/20′

10 DB Snatches 32.5/20

Accessory Work: 3 Rounds

30 sec Hollow Rock or Hold

30 sec Arch Rock or Hold

Affiliation is close now

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We are super close with our affiliation now. I’m so pumped about this. We will be the coolest box in town for sure. You guys make the place what it is and I can’t express how happy I am for you guys sticking with us. For everyone coming down to Dunedin I hope you are ready for the changes that has been going on while you have been away I think you will all really like the new spot. To all the new people who have been coming in I really hope you have enjoyed your first sessions here and that you are ready to really get involved this year. To all our current members who have been dragging in their friends and family thank you so much, keep being a pain in the arse until they agree to come with you for a session. We all know they will love it as soon as they try it. The more people we get through the doors the fitter we make NZ and the cooler we make the training environment.

We are always open to constructive criticism so make sure you air it out good and bad. The main thing is you guys enjoy this place and feel you constantly improve. Keep fighting the good fight

 

Christian

 

Wednesday 1/2/17

WOD: Every 3 min for 30 min

200m Run

12 KB Swings 32/24kg

9 Burpee over Bar

6 Deadlift 120/80kg

 

Make It Past March

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The weather always brings more people out of the woodwork and we can easily see that on class sizes but just in case this is the start of constant growth regardless of weather:) It will be worth thinking about if you would rather have a 7am option or more 6.30pm options to get the session done. At the moment we have been trying Monday and Wednesday 6.30pm and a few people are turning up which is good so if you would like more 6.30pm sessions or if you would like a 7am option you need to speak up. We will let the majority decide what the next class time should be and make sure you fill those classes up.

Also time to call out the members who aren’t coming in as often as they should. Not the people who have commitments to work and family and so on but the people who are becoming a little lazy and maybe are losing motivation a little bit. I know when you decided to start training at the start of the year you were full of excitement and eager to change for the better but now we are already at the end of january and before you know it we will be well into February, so make sure you make a conscious decision to start coming in again on a regular basis and lets get some training done. Stay true to your commitment and get back on the horse. There are a bunch of people in here who will be more than happy to help you through whatever tough period you are going through. Even if it is just to poke your head in and say hi. There are plenty of statistics out there suggesting that most people who commit to training and the start of the year wont last till March but there are equally as many statistics which say if you make it past March you will stay committed to your longterm goals. So make sure you stay on top of what you need to do to make it past March

 

Christian

 

Tuesday 31/1/17

Strength: Paused Back Squats

4 x 3 @ 75-80% of 1RM

2 sec pause at the bottom

WOD: 10 min AMRAP

10 Alt Front Rack Reverse Lunges

10 TTB

Accessory Work: 3 Rounds of:

12 DB Floor Press

12 Supine grip Bent over Row

Bringing back quality Outdoor Training for you

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We are back outside with aerobic conditioning Tuesday and Thursday 6am and Saturday 7am. We are running our outdoor program as a separate 5 week program if you would like to join in on a round or two get hold of me asap. These 5 weeks rounds will be running throughout the year and will specifically focus on aerobic conditioning and fun outdoor team workouts. We will be a various locations around Dunedin to make it both interesting and very challenging:) Dunedin has an incredible variety of parks, tracks, hill and remote areas perfect for outdoor training. You will get a whole new appreciation for our little city when you see what it has to offer you for a health and fitness point of view.

We have got an amazing group of loyal members participating already and Im sure they will tell you all about it:) Last year we moved away from the military style training as it has run its course for now, people are smatter and they want to be trained and get better they don’t want to just be yelled at for an hour. The sessions will have the same goals of improving both individual fitness but also teamwork. it is a great form of aerobic conditioning and variety into your training.

We are running a deal of $120 for 5 weeks of training. That is 15 sessions for $120. If you want to be part of our growing group of outdoor trainees make sure you get hold of us asap so you can join in.

Looking forward to see more of you take up the challenge of outdoor training.

 

Christian

 

Monday 30/1/17

Strength: 5 x 3 Push Press

Build in weight

WOD: 5 Rounds for Time

200m Run

5 Power Cleans 70/50kg

15 Burpee over Bar

Skills video segment coming shortly

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No matter if you are a seasoned competitor or just wanting to stay fit and healthy there are always skills you can work on and it is important that you know what you need to work on and how you go about it. I will be starting a little Skills 101 video segment which covers some basic exercises and cues you can use to improve whatever skill You need to work on specifically. The reason for starting these videos is to give every member an opportunity to work on something specific before or after each class. It will guide each of you towards a specific result.

Each individual is different in regards to what skill progressions work for them so by giving you more options we are hoping you can take something away and work on that. It will also open a dialog between us in finding out what is the best way to learn new skills.

When we have found some progressions and drills that work for you it is up to you to practice them before or after class. We will let you know which ones are appropriate for warm up drills and which ones you should be warmed up for as the complexity level and power output will vary a lot.

You will be able to watch these videos on our Facebook page and I will make sure to update you every time we post a new video to make sure you don’t miss out on them. I am really looking forward to teaching you guys as much as I can and I am also excited about all the new things I will learn as I dive more into the research on functional skills and drills.

 

Christian

 

Saturday 28/1/17

Partner WOD: For time

1200m Run

75 Deadlift 80/55kg

50 Burpee box jumps 24/20′

50 Deadlift

25 Burpee box jumps

1200m Run

Partition reps as needed

 

Say hi to Carolyn Preston

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I have said it before but it can always be repeated, the best referrals you can get are from other members’ family and that is exactly what happened here when Diana introduced me to her sister Carolyn about a month ago. You know you are doing something right when members trust you to train their family. It has been great to have Carolyn around the gym. Carolyn wasn’t really enjoying her training and was finding it hard to motivate herself, she was looking for a change and to be challenged more and that is what we provided for her. She is a real worker at the gym, comes in regularly and leaves it all on the floor which is absolutely awesome to see. She is very hard-nosed as well, if there is something she can’t do she doesn’t just go straight to a scaled option, no, she keeps trying until she gets it and if she absolutely has to scale exercises she will try and find the hardest version instead of going for the easy option. You can be sure she is covered in sweat at the end of the session because that is what she is here for to work hard and get the most out of it, very much like her sister:) She has a busy job so it is fantastic she has committed to make sure she fits in her training to stay healthy.

I am really looking forward to seeing how much you will improve over the coming months with your work ethic I’m sure there are some great goals to be reached. Keep working hard and showing the rest how its done.

 

Christian

 

Friday

Skill: 12 min EMOM

1st: 20-40 sec Handstand holds / Shoulder taps

2nd: 10-20 V-Ups

3rd: 10-15 High Box Jumps

WOD: 10 Rounds for time

150m Run

10 Bar Facing Burpees

Looking forward to seeing our student friends back in action

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The affiliation is in the pipeline and we will make sure to keep you updated on when to sign up for the Open. It is a bit of a process but we are working as hard as we can to make it a reality before 23/2.

We are slowly heading into February and the students will be on their way back. We hope you have all kept up with your fitness and it will be great to see all of your improvements over the summer holiday. Make sure to come in as soon as you are back so you don’t miss out on any training before the Open. We are all keen to catch up with all of you again. The same deal is still in affect for all new and returning students of $25/week. With a bigger gym and with plans of expanding our time table even more, we are the place to be for all of you. We will make sure there is a class for all of you to attend with the best coaching available.

If you are a student returning to Southern Peak Fitness and you know of more students from your home town gym coming to Dunedin, make sure to let them know about our deals and great community. We will be more than happy to help them out and make them part of our community.

Looking forward to meeting you all again next month. Everyone down here are working their butts off to make sure they can keep up with you on your return:)

 

Christian

 

Reminder: We still have some T-Shirts at the gym who needs a good home $35 each come down and try one on. As soon as we get them sold we will order a new batch of shirts and hoodies.

 

Thursday 26/1/17

Strength: Every 30 sec for 10 min (20 sets)

1 Squat Snatch @ 70-80% of 1RM

Wod 1: 6 min AMRAP

50 Double Unders

10 Power Snatches 40/30kg

4 min Rest

Wod 2: 6 min AMRAP

50 Double Unders

10 Overhead squats 40/30kg