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We have started a new month which means focussing on another skill. As mentioned before, it is important that you remember what you have learnt about previous skills so you can use it to improve even after that month is finished. We will also reinforce what you have learnt when previous skills come up.

This month we are focussing on the Pull Up. As for the TTB we have three different areas of focus. Increasing volume, learning how to link quality reps and developing strength. As we found out with TTB, you can still be able to link some reps but lack strength and body awareness to do big quality sets, in which case you should try to develop more strength with Level 3 rather than keep trying to swing yourself up for an extra linked rep.

We are looking forward to seeing as much improvement or more this month, as we saw with last months TTB.

Christian

Monday 030619

Monthly Skill: Pull Ups

Level 1: E2M for 12 min: 5 Strict Pull ups + 10 Pull ups

Level 2: Progressions to linking Pull ups

Level 3: Pulling Strength

MetCon: 3 RFT

400m Run

15 KB SDHP 32/24kg

25 KB Goblet Squats

This weekend Otago Weightlifting are going to Nelson for The South Island Champs. Our two coaches Amanda and Declan are competing and so is member Patrick “P-Dawg” Sefo Cloughley. Good luck to all three of you and to the rest of the Otago Weightlifting crew. They have a bunch of new young lifters going too, who I think, are going to their first big comp so they will be excited. Hope its all white lights and we are looking forward to following all the action on Facebook.

Christian

Thursday 300519

Skill of the Month: Toes To Bar

Level 1: E2M for 12 min: 5 Strict TTB + 10-15 Kip TTB

Level 2: Progressions to linked TTB

Level 3: Core Strength Work

MetCon: 15 min AMRAP

20 Alt DB Snatches 22.5/15kg

15 HSPU

10 Deadlift 80/55kg

You have all been working hard on your TTB this month and we hope you have all made some huge improvements. Now, it is super important you keep using what you have learnt and keep building on it. If you are still struggling with TTB you will be in one of two groups.

1: You have the strength in your arms, abdominal and hip flexors to do a TTB but are finding it hard find a rhythm with the kip. Work on your hanging hollow/arch. Add a high knee then a leg swing and then raise your legs higher and higher. Make sure you are able to bring your legs back down in time for you to hit the arch again. Control your kips don’t get too aggressive that can also make you lose your rhythm.

2: You are lacking the strength in your arms, lats and abdominal to control your kip and you are lacking abdominal and hip flexor strength to raise your legs high enough. Focus on holds mainly to strengthen your core. Hollow and arch hold, seated or prone holds then move to hanging holds. From there lying leg raises and flutter kicks then move to hanging leg raises and flutter kicks. Then try to build on strict TTB/KTE (Knees to Elbows). Arm and Lat strength can be done with a variety of pulling exercises.

Remember even if you are good at TTB it won’t hurt taking a step back sometimes and work on either your kip or core strength. You don’t have to do TTB to get better at them. Work on your weakness and it will add to the bigger picture.

Christian

Wednesday 290519

MetCon: 15 min EMOM

1st: 200m Run

2nd: 10 Dual DB C&J 22.5/15kg

3rd: 7 Box Jumps 24/20′ + 7 Pull Ups

Straight Into 1 RFT:

600m Run

30 Dual DB C&J 22.5/15kg

21 Box Jumps 24/20′

21 Pull Ups

Liam has been training with us for a few months now and is really starting to make progress. He came in with a little bit of a fitness background in rowing but nothing major and has really taken up the challenge of CrossFit.

Originally form Auckland Liam is in Dunedin on his 6th year of MSc in Psychology focussing on driver behavior in youths.

Liam loves a roadtrip. Especially if it involves, hiking, bungy Jumping, canyon swings, skydiving and anything else that gets the heart racing.

Liam was looking for something to keep him fit but nothing really challenged him until he turned up at SPC for a trial week and he never left. The best thing about SPC, Liam says, is the intensity of the workouts and the community vibes.

Fun fact about Liam is he loves Disney. So much so that he went to Florida to live and work at Disney World for several months.

Make sure you say hi when you see him around the gym

Christian

Tuesday 280519

Strength: E2M for 10 min

3 Deadlift

Build in weight

MetCon: For Time

21-18-15-12-9-6-3

Thrusters 42.5/30kg

200m Run

Strength: E90S for 12min

1 Snatch Pull

1 Squat Snatch

Build in Weight

MetCon: 5 RFT

10 OHS 60/40kg

15 TTB

Thursday 230519

Strength: Back Squat

3 x 5 @ 80% of 1RM

1 x 10 @ 66% of 1RM

MetCon: 4 x 4 min AMRAP : 4 min Rest

400m Run

7 Devils Press 22.5/15kg

Max Reps Wall Balls 9/6kg

Thank you to everyone who turned up and participated on Saturday for our annual team comp. It was a great way to get to know more members and throw down together. Thank you to everyone who helped out on the day. It takes a team to get everything running smoothly.

This is our third year running this comp and it keeps getting better. Our next in-house comp will be an individual comp later in the year with both RX and Scaled Divisions for Open and Masters athletes (40+). If you feel you missed out this time around make sure you sign up for the next one. We will have heaps of info around it.

We also have our Fittest flat in Dunedin coming up makes sure you keep your eyes out for way more info on that. And get your friends and flatmates involved in that.

Christian

Tuesday 210519

Monthly Skill: Toes to Bar

E2M for 12 min

Level 1: 5 Strict TTB + 10-15 Kipping TTB

Level 2: Progressions to linking TTB

Level 3: Core Strength

MetCon: 7 min AMRAP

7 Deadlift 100/70kg

10 Dual DB Hang Squat Cleans 22.5/15kg

Accessory Work: 3 Rounds (AHAFA)

12 DB Floor Press

12 Chinese Rows

We still have spots available for this weekends comp let us know today.

Thursday 160519

Skill: Toes to Bar: E2M for 12 min

Level 1: 5 STTB + 10-15 Kip TTB

Level 2: Progressions to linking TTB

Level 3: Core Strength

MetCon: For Time

Accumulate 3 min Wall Sit

Accumulate 3 min Prone Hold

Accumulate 2 min Wall Sit

Accumulate 2 min Prone Hold

Accumulate 1 min Wall Sit

Accumulate 1 min Prone Hold

After each hold perform

200m Run

15 Burpees

If you have told us you are keen to compete this weekend you will be notified today which team you are in. If you haven’t indicated to us you are part of an unfinished team we will put you in where it seems fair.

Looking forward to seeing everyone on Saturday 10am

As you might have noticed there is no 9am class on Saturday due to the comp at 10am. But you can still get a workout in at 8am with George.

Christian

Wednesday 150519

MetCon: 15 min EMOM

1st: 30 Double Unders + 10 Wall Balls 12/9kg

2nd: 5 Power Cleans 70/45kg

3rd: 16 Dual DB Reverse Lunges 22.5/15kg

Straight Into

2 RFT:

60 Double Unders

20 Wall Balls 12/9kg

10 Power Cleans 70/45kg

32 Dual DB Reverse Lunges 22.5/15kg

How is your month of TTB going?

Ask yourself if you are:

Better at keeping your legs straight during linked TTB?

Closer to linking TTB?

Getting your toes closer to the bar?

You should be able to say YES to at least one of these questions depending on what level you have been doing during our skill session. If you are still struggling to make progress ask the coach for new progressions next time you are at the gym. Another important thing is you use the progressions you have learnt, in every TTB MetCon you do, not just during the skill session.

Remember a nice strong TTB kip can be used for many other bar skills not just TTB. The reason we picked TTB first is because the ability to control a big kip will carry over to all other bar gymnastics we do. It all relates back to the Hollow/Arch. Keep it simple and you will see improvements faster.

Christian

Tuesday 140519

Strength: E2M for 10 min

3 Deadlifts (Build in weight)

MetCon: 15 min AMRAP

12 HSPU

8 KB Swings 32/24kg

12 KB Goblet Squats