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Firstly: Get your team sorted for this Saturday lets get a big group together for this years Team Decade Comp. It will be a great way to meet members from other classes and have some fun this weekend.

Secondly: if you are interested in more apparel please message us with your items and sizes and we will add it to the list.

Thirdly: Putting the finishing touches on the outdoor bench and it will be good to use soon. Some of you will be sad the couches are gone but most of us are ecstatic:)

Christian

Monday 130519

Strength: Back Squat

3 x 1 @ 85% of 1RM

1 x 10 @ 64% of 1RM

MetCon: 3 x 5 min AMRAP : 5 min Rest

15 Push Jerk 50/35kg

5 Ring Muscle Ups

400m Run

Thursday 090519

Strength: E2M for 10 min

1 Clean Pull – 1 Power Clean – 1 Split Jerk

Build in Weight

MetCon: 15min AMRAP

7 Strict Pull Ups

14 Push Ups

21 Wall Balls 9/6kg

If you missed out on getting some apparel we still have some items left at the gym. Bring cash or transfer to bank account and you can rep our gym around town. If you ordered some but still haven’t collected it come down today.

Hope you have all been trying to find your team for our Dress Up Team Comp. the date will come up fast.

Christian

Thursday 020519

Skill of the Month: Toes To Bar

E2M for 12 min:

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

Level 2: Progressions to linking TTB

Level 3: Practice Hollow/Arch, Hanging Knee raises and work on core strength.

MetCon: For Time

30 Alt. DB Snatches 32.5/22.5kg

40 V-Ups

50 Box Jumps 24/20′

40 V-Ups

30 Alt. DB Snatches

We are starting up our Skill of the Month Segment this month to help all members get through some gymnastic plateaus. This month we take a closer look at the Toes to Bar and some progressions and strength work that will help this movement. There will be three levels to choose from and the coach will help you with that decision based of your current skill level.

Level one will focus on keeping good technique under moderate fatigue. Level two will focus on improving ability to string together reps of TTB. Level 3 will focus on developing core strength and getting your first RX TTB. As you improve through the month you will have the ability of going up in levels and see real progress. There will be a second time every week where you get to practice, in a wod, what you have learnt.

Reminder: I still have a few bits of apparel which haven’t been collected yet. Please bring cash or pay into bank account with apparel as reference.

Christian

Wednesday 010519

MetCon: 15 min EMOM

1st: 200m Run

2nd: 5 Power Snatch 60/40kg

3rd: 5 Pull Ups – 10 Push Ups – 15 Air Squats

Straight Into: 3 RFT

200m Run

5 Power Snatches 60/40kg

5 Pull Ups

10 Push Ups

15 Air Squats

We have sorted a date for our Team Comp. Saturday 18/5 Briefing is 9am Be on time please.

Teams will consist of 3 girls or 3 guys from 3 different decades so start asking around now to get your team sorted. When you have a team sorted contact us straight away so we can put you on the list. In case you want to do the comp but are struggling to find a team we can help you out. Lets get as many teams as possible for this one.

All workouts will be team based and the work will be shared which means if you for example struggle with pull ups let the rest of the team do them and you can do more of the other exercises. Don’t avoid signing up for this comp just because there is one exercise you can’t do. This about having fun with the rest of the community and throwing down with members from other classes you may not see.

Remember this is Dress Up so get your team together now and start organizing your costumes. There will be a cost of $15 per team and all money goes towards prizes on the day.

Any questions let us know asap so we can help you out.

Christian

Tuesday 300419

Strength: Back Squat

3 x 5 @ 75%

1 x 10 @ 60%

MetCon: 4 RFT

15 KB Swings 24/16kg

30 KB Goblet Lunges

15 TTB

Tomorrow on ANZAC day we only have 10am Murph as per tradition. Bring your favorite running shoes and your pull ups, it will be a long one.

The apparel is here so if you ordered some through us come down and pay when you collect it. We are looking at putting another order in shortly.

Christian

Wednesday 240419

Strength Testing: Strict Press

15 min to find a new 1RM

MetCon: 20 min AMRAP

10 KB Snatches 24/16kg (right arm)

50 Air Squats

10 KB Snatches (left arm)

50 Walking Lunges

After a very tough weekend with 9 challenging workouts at The Crusader Team Series we ended on the podium in third place. We are super stoked with our final placing after climbing the leader board from 5th. We ended day one in 3rd but after two workouts on day two we had dropped to 5th so the last 3 events on day two was a dogfight to get back in podium contention.

There were plenty of highlights over the course of the weekend and all team members pulled their weight on various events to get the best result possible. It was Rach and Shez idea to sign up for the masters div. in this comp and and I was keen to join them. With Oscar from CrossFit East Tamaki answering our sos for a 4th team member we were set to take on Christchurch. Also a couple of special mentions to Oscar’s partner Sophie for making the trip down with him and being our designated media person for the weekend. And to Connie and Stan for keeping Rach calm before each event:)

64Fitness ran an awesome event. Everything went on time and all the volunteers were super helpful and friendly to us. I am sure I can speak for our whole team when I say we would recommend this competition to anyone who is keen to do a well organized team comp in the South Island. We have needed a comp like this and we are excited to hopefully see this comp grow over the next years.

Thank you to all who sent messages for encouragements and commented on our photos and videos. We read all of them, and it helped us compete hard, knowing people at home were following us.

Christian

Tuesday 230419

Strength Testing: Back Squat

15min to find your 1RM

MetCon: 5 Rounds for Time

50 Double Unders

12 DB Deadlift 22.5/15kg

9 DB Hang Power Cleans

6 DB Push Jerks

200m Run

Shez, Rachel, Oscar from CrossFit East Tamaki and myself are taking the trip to Chch for the Crusader Team Series. We are competing in the Masters RX division 35-43yo. Most of the events have been sent out to us and they look awesome. Plenty of fitness this weekend with at least 8 events in two days. We will be posting as much as possible to keep you updated throughout the competition. You can also follow the action on the Crusader Team Series Facebook page. We will post all links when we get going. Time to pack and make the trip north. It actually feels great being able to drive to a big competition for once.

Remember gym is closed today and Monday but classes are running normal Saturday and Sunday.

We hope everyone have a great Easter break with family and friends and we will see you all back for some strength testing next week. And don’t worry if you miss any testing day, you will get a chance to test the following week when we have that lift again.

Christian

Good Friday & Easter Monday will be closed.

Weekend will be normal classes:

Saturday: 8am & 9am

Sunday: 10am

If you’re going on a break, enjoy it and we will see you back Tuesday ready to test some heavy lifting.

Christian

Tuesday 160419

MetCon: 10 min AMRAP

2 Rope Climbs

20 V-Sit Twists 15/10kg

15 Plate GTOH

10 Plate Sit Ups

2 min Rest

10 min AMRAP

2 Rope Climbs

20 Goblet Squats 24/16kg

15 KB SDHP

10 KB Push Press (5 each arm)

With our growing memberships we have had a lot more inquiries about how to get involved with the competitive side of CrossFit. The team Nationals in October in Cambridge will be a great option for people new to CrossFit to get their competitive juices flowing in a very supportive environment. We are looking to sign up a second team possibly in the scaled division. If you are keen to give CrossFit a go in a team competition get hold of us today. The team will consist of three girls and three guys.

Also if you are keen to compete in CrossFit this year we recommend you turn up to our competitors training every Saturday 10am-12pm. Here you will meet other members with the same desire to compete and learn other aspects of CrossFit. Contact us today if you are keen

Christian

Friday 120419

MetCon:

From 0:00 – 5:00 AMRAP

10 Front Squats 70/45kg

20 V-Ups

2 min Rest

From 7:00 – 12:00 AMRAP

10 Deadlift 70/45kg

10 HSPU

2 min Rest

From 14:00 – 19:00 AMRAP

10 Burpee Over Bar

20 Wall Balls 9/6kg