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Be in to win a 6 Month Membership at Southern Peak CrossFit for you and your flatmates. All you have to do is get a team together of four with current student ID’s (2 guys & 2 girls), go onto our website and press the Book Now button and tick the boxes from then on. Team captain will book in by writing their full name in the “First Name” spot and write their team name in the “Last Name” spot. The rest is straight forward. There will be a $20 fee per team paid on the day. There will be much more info coming out over the next weeks to prepare everyone as good as possible.

This will be an all inclusive competition so don’t be afraid about not being confident in all the exercises as there will be coaches there to help everyone out before we start.

If you have any questions get hold of us on 021 248 9222 or email [email protected]

Time to tell all your friends and lets get some teams involved.

You can keep up to date with everything on our various platforms Facebook, Instagram & Snapchat. Just search Southern Peak CrossFit.

Christian

Thursday 100119

Gymnastics Conditioning

EMOM x 10

Odd: 5 Strict Pull Ups + 7 Pull Ups

Even: 5 Seated Box Jumps

MetCon: 4 x 3 min AMRAP : 3 Min Rest

200m Run

7 Muscle Ups

Max Thrusters 30/20kg

Last two weeks of training before our first testing week of the year. Even if you haven’t trained much over the holidays this will still give us some info so make sure you turn up to as many of these sessions as you can. After those two weeks of testing our first full training cycle of the year will start and we have plenty of fitness coming your way so get excited. We will include our new SPC Benchmark Wods in that training cycle which will hopefully motivate heaps of you to give them a crack and get your name on the board for them.

Christian

Wednesday 090119

Strength: Strict Press

5 x 5 @ 90% of 5RM

MetCon: 4 Rounds of:

10 Bench Press (AHAFA)

20 KB Russian Swings 32/24kg

30 Goblet Squats

No holiday around here. Most places are just starting up now but we have been bringing classes to you all the way through the summer and we are still on a roll. Don’t hesitate to get started, we will be here waiting to meet you. We have four solid weeks left of our current training cycle and there will be plenty of workouts to test yourself on.

We have been working super hard on developing special SPC Benchmark Wods for you, our community and we can’t wait to start bringing them out over the course of the summer. There will be something for everyone and if RX is a bit too hard for you at the moment just scale and work really hard at getting closer to that RX tag next time. These will cover the full spectrum of fitness so we can monitor over time that you are all getting better. They will challenge you both physically and mentally but they will be fun and awesome at the same time.

Reminder:

A) SPC Run starts this Tuesday 6am at the Caledonian. $120 for 6 weeks (18 sessions). We are working on specifically improving your Mile Time and running technique. Contact us today if you want more info on this program and sign up.

B) Tuesday and Thursday 6.30pm GPP Circuit Classes are continuing so if you are keen for a high energy and fun circuit session give this class a go this week.

Christian

Monday 070119

Strength: Back Squats

5 x 5 @ 90% of 5RM

MetCon: AMRAP x 20

20 Alt. DB Snatches 22.5/15kg

20 Burpees

10 DB Thrusters (R)

10 DB Thrusters (L)

40 Double Unders

Hope everyone got into the new year in epic fashion. We are so excited to get started on 2019 and looking forward to seeing you all back in here for another year of hard training and having loads of fun. We have plenty on the menu for you this year and looking forward to bringing all the programs to you.

We are opening our doors for a full updated time table 3rd Jan so make sure you get in to start the year on a positive note.

If you have any specific goals for the year we also have personal training options for you. All you have to do is get hold of us and we will set you up with a coach.

We will be running specific programs throughout the year along with all of our CrossFit Classes and Club GPP Classes

SPC Weightlifting: Olympic Lifting Program coaches by top local olympic weightlifting coaches from Otago Weightlifting. We have a great relationship with OWL and looking to provide more quality Oly coaching for all of you in this program. This is a 6 week program running twice per week. We will let you know specific sign up dates.

SPC Run: Running Specific program focussed to improving running technique and aerobic conditioning. We will be focussing on testing distances 5km and less but training sessions can exceed 10km in one session for some runners. All sessions are scalable for any fitness level. This is a 6 week+ program running 3 times per week. First training cycle starts 8/1 6am at the Caledonian athletic track. Sign up now.

As always we are open to suggestions, feed back good and bad. Please get hold of us if you have anything on your mind. Even if its just some words of encouragement and positivity we would love to hear that so we know we are moving in the right direction.

Looking forward to spending 2019 with all of you and seeing all the new PRs you have waiting for you this year. Lets go get it.

Christian

Merry Christmas to everyone who has ever been through our doors and added something to the community. It is hugely appreciated. We hope you all have a great time with family and friends and we will see you back here to work off all the Xmas food. 

From all of us at SPC

All classes are on today and tomorrow will be “12 days of Christmas” at 7am

Monday 24/12/18

Strength: Front Squat

5 x 5 @ 87% of 5RM

Accessory Work: 5 Rounds (AHAFA)

5 Bench Press

10 BB Bent over Rows

50 Double Unders

20 Sit ups

I have known Bex and Adam for years. and trained them at North d back in the day. They came with us to SPC and it has been awesome having them at the gym even if it took a bit more convincing to get Adam back into CrossFit:) We will be following your journey overseas and luckily it’s easy enough to keep in touch these days. We are sure you will keep up your training even if you have some busy careers ahead of you too. Whenever you come back there is a spot for you both here.

We hope you both have a fantastic time in England and Merry Christmas and Happy New Year.

Christian

Friday 21/12/18

MetCon: EVA

5 Rounds for Time

800m Run

30 KB Swings 32/24kg

30 Pull Ups 

We are having a few spontaneous Christmas drinks in town this evening, if anyone want to join us for a few quiets that would be fantastic. We will be around the octagon so feel free to message me and I’ll let you know where we are. Classes finish 7.30pm so it will be sometime after that.  

Christian

Thursday 20/12/18

MetCon: 16 min EMOM

1st: 7 Deadlift 100/70kg

2nd: 14 DB Farmer Carry Lunges (AHAFA)

3rd: 20 V-Sit Twists 15/10kg

4th: 14 Box Jumps 24/20′

Straight Into

For Time

14 Deadlift 100/70kg

28 DB farmers Carry Lunges (AHAFA)

40 V-Sit Twists 15/10kg

28 Box Jumps 24/20′

If you are away from the gym these holidays or will be struggling to get into the gym here are some exercises you want to focus on to minimize strength loss. 

It is easy to keep up your aerobic fitness all you have to do is go for a run but it is a lot harder staying strong outside the gym.

If you do have access to some odd objects use them. It could be Kegs, sandbags, stones etc. Anything you can load up and carry around will do the trick.

Now if you don’t have any of those things available you need to keep up your speed and power training. We are talking sprint intervals where your hamstrings, glutes and quads get a pump on. 400m or less for reps. I.E 5 x 400m sprint : 1:2-3 – Work:Rest or 10 x 200m sprint : 1:3-4 – Work:Rest

Jumping work: Broad Jumps or Burpee Broad Jumps for distance I.E. 10 x 5 Broad Jumps with 2min Rest between sets or 5 x 20m Burpee Broad Jumps (cover 20m in as few reps as possible. 

Stair Jumps for height/steps will also work really well.

Be creative with your power training but make sure you do it as the ability to express power and speed is vital for force production when doing heavy barbell work. We are not saying you maxes will go up but you will lose a lot less strength and power by doing these few power sessions until you are back to your happy place with a heavy barbell in hand:)  

Let us know if you need anymore help with your training if you don’t have access to a gym over the holidays. 

Christian

Tuesday 19/12/18

Strength: Strict Press

5 x 5 @ 87% of 5RM

MetCon: 20min AMRAP

10 Power Snatch 40/30kg

15 Burpee Over Bar

20 KB Goblet Squats 24/16kg

This morning SPC Run have their last testing session of the year. 1.6km for time. These guys and girls have been working super hard over the last few months, twice per week plus doing classes on top of their running training and they are ready to smash their old scores. It has been awesome taking on this new program and we are looking forward to starting up again early next year.

This program is for you if you:

1. Are into your running, sick of training alone and want to train with other likeminded people.
2. Want a change to your normal routine and learn something new.
3. Have trouble with your running and want to improve on it.
4. Have a goal of doing a medium to long distance running race 

Sessions consist of a

Tuesday 6am: Short to Medium distance interval session at the Caledonian

Thursday 6am: Longer run in the surrounding hills and parks of Dunedin.

Saturday 7am: Fun and high energy full-body circuit at SPC to help with muscle endurance and core strength.

If this sounds like you and you want to get involved for next year, get hold of us now on 021 248 9222 or [email protected]

Christian  

Tuesday 18/12/18

MetCon: 9 min AMRAP

10 Clean & Jerk 40/30kg

30 Sit Ups

-2 min Rest-

7 min AMRAP

50 Double Unders

20 Push ups

-2 min Rest-

5 min AMRAP

Wall Balls 9/6kg

We do most of our workouts to a timer. It is either do as much work as possible in a certain time frame or do a certain amount of work as fast as possible. 

You don’t always have to do exactly that. The reason why SPC always have the timer on is for members who are keen to race the clock on a certain day because they feel good. This is obviously different members on any day so the clock is always on. With that said, if you are having a bad day or have an injury, racing the clock might not be the best for you at the time. Taking a step back and just focussing on improving a skill or lift is just as important.

Lets be clear, we are not talking about slowing down to move well you should always focus on moving well whether the timer is on or not. This is about finding a middle ground between smashing yourself and knowing when to back off. No one is able to sustain 100% intensity week in and week out nor should you. This is why we program transition weeks every 3-6 weeks throughout the year. Anyone who just comes in and gives it everything they have got every time will also recognize they have to take unwanted rest days and weeks at times which hurt their fitness in the long run. They might even acknowledge they have gotten a few injuries from doing that. Going into the pain cave every time you are at the gym is not a good recipe for longevity in any fitness regime.    

Here are some pointers on training with intensity:

1. Pick your days where you race the clock. Wait until you are at the gym, gage how you are feeling and then make up your mind. 
2. Only have 1-2 days per week where you really race the clock. You can still work hard without visiting the pain cave.
3. Picking intensity days will keep you excited about training long term. You will start to look forward to those days and you will feel fresh and ready to go.
4. Know when to back off. Live to fight another day. Not everyday is the world cup final. Sometimes its just Tuesday and you have got work after this. 

Monday 17/12/18

Strength: Back Squat

5 x 5 @ 87% of 5RM

MetCon: For Time

30-20-10

Thrusters 45/30kg

Pull Ups