We have seen more new members joining us over the past couple of weeks, welcome to all of you, so this would be a great time to remind everyone that you can use the search bar in our blog post to find previous posts about any health and fitness topic you would like to know more about. We have covered a range of topics over the past few years and there might be a few things you have missed. If you want to find out more around goal setting, lifting tempo, eccentric reps, rest periods, training on holiday and much more just look it up here.

Happy reading, Christian

Thursday 110419

Warm Up EMOM x 10 min

Odd: 5 Push Ups + 20 Mountain Climbers

Even: 5 KB SDHP + 10 Air Squats

Strength: Back Squat

6 min Light Warm Up: Build to 75% for 3 Reps

6 min Heavy Warm Up: Build to 90% for 2 Reps

9 min Working Sets: 3 x 2 @ 95%

MetCon: 10 min AMRAP

15 Wall Balls 9/6kg

10 Burpees

20 Bear Hug Reverse Lunges w/MB

I want to challenge you all for the rest of April to stop being too competitive in class and just focus on improving certain exercises and move better. We have all been guilty of sometimes moving too erratic and wanting to win so much we lose sight of the purpose of the session.

A big thing to think about is how you use the timer. Don’t think about the timer as an opponent you need to beat. Use the timer to figure out your pacing, how long to rest and use it to keep you moving through the workout with purpose.

1. Figure out at what pace can you keep moving smoothly through the reps without blowing out too early.

2. Find out how many seconds do you allow yourself to rest before you continue.

3. Use the timer to make sure you don’t rest too long between movements.

As soon as you finish a movement move straight to the next movement and start your work. If you slow things down a tiny bit and focus on one exercise at a time you will find you’re not spending so much time hunched over or on one knee resting. Your times might even improve.

I challenge all of you to change your mindset about what hard training is and start figuring out what is a good pace for you to train at. Make sure you improve your movement patterns and your skill level. Only then will you see true progress in your fitness.

Christian

Wednesday 100419

MetCon; 15 min EMOM

1st: 20 Double Unders + 6 Alt DB Snatches

2nd: 6 Burpee Box Jump Overs + 20 Air Squats

3rd: 200m Run

Straight Into

2 RFT

40 Double Unders

12 Alt DB Snatches

12 Burpee Box Jump Overs

40 Air Squats

400m Run

From May we will introduce a Gymnastics Skill for everyone to practice and improve on. It could be getting your first rep at a certain skill or it could be getting better at linking more reps. We would love to hear what skills you would like to learn and we will make a monthly plan to get everyone involved and get better at the gymnastics skills in CrossFit. There will be 3 different levels for each skill session so everyone have something they can work on. I.E. Bar Muscle ups are hard to get first up so Level 1 could be 5-4-3-2-1 Unbroken reps working on turning over with straight arms, Level two would be working on hip drive and turnover drills to get your first rep and Level 3 could be working on Hollow/arch and arm/pull up strength.

As you can see we will be catering for all strength and fitness levels. All we ask of you is to leave your insecurities at the door and try the progressions we come up with. No one will be judging you for not being able to do something. You are not defined by what you can’t do in the gym, so don’t worry about it if you can’t do something the first time you try it. Thats why we are here to help you. This is meant to be fun but challenging thats all.

Christian

Tuesday 090419

Strength: Deadlift

Light Warm up in 6 min:

Build to 75% for 3 reps

Heavy Warm Up in 6 min:

Build to 90% for 2 reps

Working Sets: In 10 min

3 x 2 @ 95%

MetCon: 3 RFT

8 KB Hang Clean & Jerk (Each Arm) 24/16kg

24 Goblet Squats

16 Push Ups

16 Pull Ups

Jenny went to CrossFit Timaru this weekend to compete in her first CrossFit Comp out of town and it went better than we could have imagined. She executed all workouts really well and she really enjoyed the experience. Make sure you ask her about it when you see her at the gym she will love to talk about it. And Jenny, bring your medal in so we can all see it. You should be super proud of your efforts and we are sure you’ll be motivated to reach your next goals.

Christian

Monday 080419

Strength: EMOM x 10 min

Odd: 3 Strict Press (Build in weight)

Even: 30 Double Unders

MetCon: 20 min AMRAP

10 Deadlift 80/55kg

20 Wall Balls 9/6kg

5 Clean & Jerk

1st: Fit3D are in town this weekend and are offering Full Body Scans for only $40. That is more than 50% of the normal price. Do not miss this opportunity to get some real insight in what you need to work on to be a healthier version of you. Make sure you book in on the link we have been sending out in all our previous posts.

2nd: Our annual Dress Up Team Comp is being sorted out as we speak and we are finding a date for that. As soon as we have all the details we will push them out to all of you. But you can start organizing your team now. Main rules are: You need three people in a team of the same sex but from three different age groups. I.E. Three girls one in her 20’s, one in her 30’s and one in her 40’s. Time to get scouting for the fittest members of all ages.

Any questions throw them at us now.

Christian

Friday 050419

Skill Work: Toes To Bar

Level 1: 3 Rounds of Max Reps:

200m Run

1 Unbroken set of max TTB

Level 2: Work on linking TTB

Level 3: Progressions to getting your first TTB

MetCon: 15 min AMRAP

20 Wall Balls 9/6kg

30 V-Sit Twists 15/10kg

15 KB SDHP 24/16kg

Chris has achieved some amazing things in CrossFit over the past couple of years. Qualifying for Masters League Finals in the Gold Coast last year and this year coming in at an impressive 2nd place, only one point after first place, in the Open 55-59 in NZ. Chris also ended up in 185th place world wide which means he is moving un to next stage of the competition. These workouts will be coming out in a couple weeks time and Chris will be ready for anything. Follow his progress on our Facebook and Instagram pages.

Good luck Chris we will be cheering for you all the way.

Christian

Thursday 040419

Strength: Strict Press

3 x 5 @ 40-60%

1 x 5 @ 70%

3 x 5 @ 80%

MetCon: 15 min AMRAP

100 Double Unders

15 Front Squats 60/40kg

15 Dual DB Push Jerks 22.5/15kg

Extra Comp Work: 4 Rounds of:

10 TnG Power Cleans at BW or 3/4BW

15 Strict Ring Dip

We are introducing a new direction for the gym. Our new classes will be a dancing inspired class using light barbells. You can bring your favorite music in and we will make a playlist for our first class. We are super excited to bringing this new form of fitness to our members. You will be able to dance to a beat from now on and get moderately strong at the same time. This will be a winning combination especially on the dance floor during the weekends. Nothing will get you moderately stronger and fitter than a medium intensity dance routine with a barbell on your back. Hope you are all ready to do some Xumba

Christian

Monday 010419

Routine #1

warm up: Saturday Night Fever @ 20/15kg

Workout: Magic Mike Routine @ 30/20kg

Cool down: Dirty Dancing (No weight)

Actual WOD:

Strength: Back Squat

5 x 5 @ 70-75% (moderately heavy)

MetCon: 12 min AMRAP

Ascending Ladder: 5-10-15 etc.

Wall Balls 9/6kg

Power Cleans 50/35kg

Come into the gym and talk apparel with us. We will tell you about all the options you can choose from. There are Short Sleeve Tees, Baseball Tees, Muscle Tees, Singlets & Hoodies. Colours to choose from will be Navy, Grey and Black & White. Prices range from $35-$60 all pre-ordered so don’t miss out.

Christian

Thursday 280319

MetCon: 15 min EMOM

1st: 75 Double Unders

2nd: 5 Power Snatch 40/30kg & 7 Burpee Over Bar

3rd: 5 Hang Power Cleans – 4 Front Squats – 3 Push Jerks 40/30kg

Straight into 2 Rounds of:

150 Double Unders

10 Power Snatches 40/30kg

14 Burpee Over bar

10 Hang Power Cleans 40/30kg

8 Front Squats

6 Push Jerks

The Open is over and we hope the few who did it enjoyed the experience. If you have any new goals you want to achieve this year the coaching staff would love to hear about them when you come in next. The more we know about what you want to achieve this year the more we are able to help you. Our coaches have a vast knowledge of how to prepare for any event or goal so use us as much as possible to prepare and improve the best way possible. If you want more accountability feel free to share a write up of your goals and we can post it on here. That way you will get all the encouragements from your friends at the gym. That might be a bit scary as well but we are sure some of you will respond really well to that challenge. We have covered a lot of info about goals both short term and long term just search “goals” in the search box under blog posts.

Looking forward to hearing all about what your dream goals are. How fantastic would it feel to achieve that or at least come much closer this year. It will give you a whole new level of satisfaction and motivation that only reaching a goal can give you. Get after those goals, all the coaches here are in your corner and are keen to help you achieve them.

Christian

Wednesday 270319

Strength: Deadlift

Warm Up Sets: Build to 70% in 3-5 sets

Working Sets:

2 x 5 @ 70%

1 x 5 @ 80%

2 x 5 @ 85%

MetCon: 15 min AMRAP

20 Back Rack Lunges 40/30kg

20 TTB

20 Push Ups

If you took yesterday off we hope you are ready to take on this week of training. If you decided to turn up to our anniversary wod we hope you are recovering well to get ready to take on the rest of the week after maybe a day off training. We love including partner and team wods into our program because it strengthens our culture at the gym. It breaks training up a bit when you have to work together with other people and it makes it more interesting. It can also be very challenging for some of you having to go at a certain tempo with a teammate whether it be slower or faster. At the end of the day its all about improving and having a fun time while you are at the gym and we believe these types of wods have a huge place in making that happen. We are getting a ton of positive feedback about our team and partner wods so you will keep seeing them pop up regularly.

Christian

Tuesday 260319

Strength: Back Squat

Warm up sets: Build to 75% of 1RM

Working Sets:

1 x 2 @ 80%

1 x 2 @ 85%

1 x 2 @ 90%

1 x 2 @ 95%

MetCon: 2 Rounds for Max Effort

In 4 min 1000m Run

In 3 min Burpee Ring Muscle Ups

In 2 min Clean & Jerks @ 75% of 1RM

3 min Rest