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Members who are going away over Summer have expressed worry about losing strength and fitness while they are away. Firstly if there is a CrossFit box near you go see them and hopefully they can help you with a membership in the holidays. Second option is to join a normal gym and keep following our program to the best of your ability and depending on what equipment and space is available. A third option is to do as much of our program as possible but substitute some of the equipment exercises for body weight exercises. That will still give you a great workout.

We will be posting some extra workouts over Christmas and New Years to help you with motivation and inspiration. Yes if you don’t do a lot of max strength work over summer you might lose a bit of strength but if you don’t do anything you will definitely lose most of your strength. Get out of the house and do some regular training even if it is just 10-20 min of bodyweight stuff. You will still maintain some fitness and you will definitely feel much better afterwards.

Healthy eating will also have a huge benefit whether you train or not. If you don’t get to train much but you keep eating healthy you will prolong the process of losing muscle. If you do train a lot you will need to eat healthy to fuel your body for performance and muscle gain to get the most out of your training. In both examples healthy eating will keep your energy levels high, your mood positive and your organs healthy.

Christian

Friday 23/11/18

MetCon: 5 Rounds for Time

3 Rope Climbs

15 DB Thrusters 22.5/15kg

10 KTE

30 Air Squats

-2min Rest-

Its been said so many times before but it still is the most important thing about staying fit and healthy. watch what you eat. My personal stance on this can be different from the other coaches so if you don’t agree or would like a different opinion please make a time to see one of them and talk to them about it.

If you are at a healthy weight you can indulge over the holiday period or any other period for that matter. Just make sure you do everything in moderation as any unnecessary weight gain will have to be taken care of when you come back to the gym. If you have clear goals it will be a good thing to remind yourself of them to keep you on track. keep up with regular exercise but have a break first and foremost.

If you are trying to get to a healthy weight, any “cheat day” or other excuse you give yourself to eat bad will hurt you more.I don’t believe in cheat days. It might look like they serve a purpose of keeping you on track by getting a small break from following regimented eating but all it does is set you back a week or more. I’m an advocate of finding your “why”, as people with a strong Why don’t need cheat days to stay on track. They are eating healthy for a living. It is not a short term solution to get to a healthy bodyweight, its a life long process to stay at a healthy bodyweight and live a long life and being physically able to enjoy your life. It needs to come from YOU. No amount of stupid motivational quotes are going to do this for you. Only you and a good support network.

If you are trying to lose weight so many things have to go right for you to move the needle. This means you need to try and stay in a positive mindset, eat at the right times during the day and eat the right things and the right amount and try to keep up regular exercise. This is more of a mental exercise than a physical one which means having a strong personal reason for doing it is so important. Merely just wanting to lose weight isn’t always enough because it can be very hard to be so regimented with food intake and exercise. This is also where our coaches come in.

Although we are not nutritionists we do know a lot about the subject and we keep up to date with the latest research. We also serve as the back bone of keeping you motivated and on track when you need it. If you find yourself struggling during this time of the year just reach out. Sometimes, all you need is a different view on things and sometimes it’s a kick up the backside. If you feel you need help from a nutritionist or dietician let us know and we will get you in touch with one who can help you.

Christian

Skill Work:

5 min EMOM

5 Strict TTB & 10 Kipping TTB

Accessory Work: 5 Rounds AHAFA

6 Bench Press

24 V-Sit Twists

12 BB Bent over Rows

Some days are harder than others for various reasons. Getting a training session in with a few mates can help anyone turn their day around and make it good one. But sometimes you can’t just rely on friends you have to take charge yourself. It doesn’t matter if you wake up annoyed or you have a crappy day at work. You have one hour for You everyday at the gym so make sure you take full advantage of that. Turn up ready to train and do everything with a purpose.

Blueprint for getting the most out of your session:

Warm-Up: Make sure you get your body warm during the warm up don’t just go through the motions. Stop zombie-ing around for the first 15min. Wake your body up. If you need more warm up time after the general warm up take it during the strength sets. Don’t just stop warming up because you have a barbell in your hands. Keep doing stretches or small movement flows during the strength work.

Strength Work: When it’s your turn to lift, LIFT. Help each other get the right weight on the bar for the next person and get the set done. If you work fast in between sets, the person lifting can focus on just lifting and doesn’t have to stress during their set. Catching up with people is for the 10min before class starts and when you are finished.

MetCon: We spend plenty of time getting ready for our MetCons to make sure everyone has a proper variation of each movement. In that time come up with a game plan and talk to the coach about it. This will help you move with purpose and not worry about how hard things are. This will also help with using correct technique when you do get tired. Focus on each movement and don’t be sloppy especially during barbell exercises. It will lead to either injuring yourself or others. Move smoothly and only take short planned breaks.

We hope this will help you get more out of each session. The coach will always be there with a smile ready to help you out and if you turn up ready to work every session you do will be fun, enjoyable and helpful.

Wednesday 21/11/18

Strength: Strict Press

5 x 5 @ 80% of 5RM

MetCon: For Time

150 Wall Balls 9/6kg

E2M Burpee “Buy In”

Start at 5 reps and increase by 2 reps every 2 min.

Just wanted to celebrate some fantastic achievements from some of our members.

Becky won the Queenstown 10km race in an awesome performance.

Jack went to his first Power Lifting comp and did an extremely good job.

Adam and Bex completed the Queenstown marathon

Andrew completed the Tough Mudder in Auckland.

Well done to all of you on your performances. There is a lot of work that goes into competing in any sport and at any level. All though each of your events were very specific your consistent CrossFit training would definitely have had a positive impact on your performance. We are very proud of all of you and good luck with any other events you decide to do in the future

Christian

Monday 19/11/18

Strength: Back Squat

5 x 5 @ 80% of 5RM

MetCon: For Time

200 Double Unders

45 HSPU

45 Deadlift 90/65kg

100 Sit Ups

We are preparing to Clean Up I.E. Throw Out the lost property and a few other things around the gym. If you think you have anything you want to keep we suggest you take it with you before end of the week. If you are not here but know you have something that belongs to you let us know and we can put it aside for you.

The only 3 things you can keep at the gym are Lifting Belts, Lifting Shoes & Skipping Ropes.

All drink bottles, wrist wraps, hand guards, tape, clothing, sweat bands, towels etc. will be thrown out by Saturday afternoon. Please remember to grab it before it goes.

Christian

Friday 16/11/18

MetCon: Partner Wod

For Time:

Partner A 100 Double Unders

partner B 100 Double Unders

then complete

100 Pull Ups

100 Power Snatches 40/30

Partition reps as needed

It is coach George last week at SPC before he and Freya heads home for the Summer. But don’t worry he will be back next year with more cool warm up drills and heaps of excitement to help you guys and girls out. It has been an absolute pleasure having him at the gym helping out and there is no doubt he made the place better. You were thrown in the deep end but you did an awesome job at all classes and we are excited to see you back here next year. You made that Sunday GPP class your own and its great to see how popular it has become. Keep training hard over summer and get back to full fitness because there will be plenty of work waiting for you on your return.

Enjoy your summer

Christian

Thursday 15/11/18

Strength Testing: Clean & Jerk

Find your 1RM

MetCon: 10 min AMRAP

10 DB Push Press 22.5/15kg

15 TTB

10 Burpees