Amanda flying high during Auckland 3′s. Keep working hard Amanda. Your great.

Ok so I am going to apologise in advance for programming more Wall Balls in tomorrows workout. Its only 50 reps so its not that bad. I promise there will be no more Wall Balls this week after tomorrow.

The Open starts on Friday and I am so excited. We are going to make it the best time so be apart of it. We are going to be running the workouts on the Saturday morning after it gets released. The release time will be around 1pm Friday afternoon our time.

Have a great night everybody.

Monday 230215

Coach D

If you ever need an MC for your party give Coach Wykie a call. He rocks the house.

Lots of PR’s today. Great work everybody. I am also seeing a lot of improvement in the technique of many. Its really encouraging to see. Like I’ve said before sometimes the weight doesn’t go up but the lift looks better. That is still a PR in some way. If you are constant in your good technique the weight will come I promise. 

Going to be a good workout tomorrow morning. If you have any friends thats keen to try it out then tomorrow will be a great day for it.

See you guys tomorrow.

Saturday 210215

Metcon (Time)

He lifts.

So it looks like everybody survived Karen. My quads was craping for about an hour after I finished. It was pretty horrible wasn’t it. Its such a great workout though and it shows mental and physical fitness to finish it.

Pretty excited for tomorrows session. Snatch 1RM followed by a nice combo of Overhead Squats and Toes to Bar.

See you guys tomorrow. Have a great night.

Friday 200215

Weightlifting

I think we are going to see that face again tomorrow. Jeremy’s been looking forward to Karen for weeks now.

Its been a great week of training so far team. I’ve been doing the class workouts too this week so I can honestly say that I’m feeling your pain.

Really encourage the people that haven’t already to sign up to The Open. Its really going to be such a great time.

Rest well and see you guys tomorrow.

Thursday 190215

Weightlifting

The scaled boys ripping some Burpee BJO ‘s on the weekend.

Some great lifts today team. Was very impressed with the movement in the Clean and Jerk. Heaps of PR’s and a few PR’s that will be there next time for sure.

Just a little note on using Wodify.  I just want to make sure there are no confusion in how to record your scores for the workouts. Basically if you select the RX+ or RX button there should be no notes or scales. The RX+ and RX has already got movements and weights assassinated with it. For example if I do a 20 KB swings instead of a 200m run and the RX requires 200m run I wont be able to press the RX button. There will be times where there will be option for example I might say that you have a choice of either running or rowing and that will be totally ok to select the RX button. This is just so we clear up any confusion. If you have any questions on this please don’t hesitate to ask me or Wykie.

You guys are awesome. Have a great night.

Wednesday 180215

Connectivity

Shaping

3 Rounds

0:30 Arch Rocks

0:30 Hollow Rocks

1:00min Rest

Metcon

RX+

25min AMRAP

RX+

25min AMRAP

50 Cal Row
50 Box Jump Overs 60/50cm
50 KB Swings 24/16kg
50 Burpees
50 KB Swings 24/16kg
50 Box Jump Overs 60/50cm
*300 reps per round

Coach D

Last Wednesdays workout was a hit. Dharmesh did great on it.

So that workout today was really something special wasn’t it. I have to be honest and say that its way harder than it looked on paper. It took me to a pretty nasty place. Well done everybody for working through it so well.

Tomorrow we are testing our 1RM Clean and Jerk. We are comparing it to last months we did. I believe we can all improve. If the weight isn’t more than make the quality better. Its not all just about the weight we lift. Improving technique and efficiency ranks higher in my opinion than the weight we lift.

See you all tomorrow.

Tuesday 170216

Weightlifting

Clean and Jerk

1RM

1-1-1-1-1

*Compare to 130115

Metcon

RX+

For time:

200m Farmers Carry 24/16kg

25 HSPU
50 Double Unders

20 HSPU
50 Double Unders

15 HSPUs
50 Double Unders

10 HSPU
50 Double Unders

5 HSPU
50 Double Unders

200m Farmers Carry 24/16kg

Coach D

Some of the greatest humans on earth. Really blown away by the generosity of our members with their time and effort. Love you guys heaps.

Where do I even start. This weekend was incredible. I am so so proud of that we did as a team with the Auckland 3′s competition. It was really a great event. The feedback we have received from athletes and spectators has been amazing. We as Andfit should feel really proud of what we achieved.

Thanks again to all the volunteers that helped with set-up, on the day jobs and also with resetting the gym.

REALY WITHOUT YOUR HELP WE WOULDN’T HAVE BEEN ABLE TO DO IT.

Back into business tomorrow preparing for the CrossFit Games Open that is starting in 11 days. Come and hit tomorrows workout hard. Its going to be a good one. DC suggested we do this one.

Have a good night and will see you guys tomorrow.

Monday 160215

Connectivity

Flexibility

Box Shoulder Stretch 4×0:20

Static Shaping
3×0:30 Inverted Hollow Hold / Scale with hanging hollow hold on bars

Weightlifting

Front Squat

5RM

Metcon

CrossFit Mainsite120215

5 rounds for time of:
12 hang power clean and jerks 50kg
9 thrusters 50kg
6 power snatches 50kg

*Cap 15min

Workout demo by CrossFit Games Athlete Lukas Hogberg.

Coach D

Team going hard on the hollow body holds.

That hill run ay. Pretty hard on the body. Was very pleased though with the intensity in the classes today. People are really pushing themselves to that hard place and that is where the results are.

Just a reminder again there will be no 5pm or 6pm class tomorrow and Saturday 8am,9am and Barbell Club will also be cancelled due to Auckland 3′s. Its going to be such a great weekend for our gym and I encourage you to come and have a look on Saturday if you can.

Have a great night everybody.

Friday 130215

Weightlifting

Snatch Balance

3-3-3-3-3

*80% of 1RM snatch if possible

Metcon

RX+

3 Rounds

1min TTB or GHD Sit Ups
1min Box Jumps 75/60cm
1min Deadlifts 50% of 1RM

*Rest 1min between rounds

Coach D

Always challenging and pushing herself. Love your attitude Teresa.

Hope the legs are feeling all right after todays session. It was lots of volume in the squat today. If you can then try and roll your legs out tonight.

Tomorrow we are going to do some Muscle Up Skill work. We are going to focus on doing Arch to Hollow swings on the rings if you don’t have a muscle up yet. You should all be pretty familiar with these position by now so tomorrow will be good to apply them to a movement. We believe developing a strong Arch and Hollow position is key to getting the Muscle Up. There are off course other element too but if you have the position right thats a good place to start.

Have a good night and will see you tomorrow.

Wednesday 110215

Gymnastic Skill

Muscle Up

5 rounds DO NOT RUSH on the minute

1min 1,2,3,4,5 Muscle Ups or 10 Arch to Hollow Swings on rings *

2min 15 Push Ups

* Choose 1,2,3,4 or 5 MU or practice the Arch/Hollow Swings. Athletes may also use this time to attempt their first MU.

Metcon

RX+

21min AMRAP

12 Burpees
15/12 Cal Row*
25 Split Jumps

*15 Cal men, 12 Cal female

Coach D

Teresa bought in some of her students today for a little workout. Coach Wykie took them through it. They loved it.

Wasn’t that a great workout we did today. Simple but so effective. Told you it will leave you on your back.

The Open is near. Tomorrow we are are doing anther workout from the first open back in 2011. Have a look at the demo video below. Chris Spealler is so good in his technique and efficiency. Hope you guys enjoy it.

Also please have a look back to 050115 to compare your Back Squats for tomorrow. There should be a weight increase of 2.5-5kg for tomorrows squats.

Tuesday 100215

Connectivity

Flexibility

Box Shoulder Stretch 4×0:20

Static Shaping

Back Hold on Boxes 2x 0:30 on/0:30 off
Front Hold on Boxes 2×0:30 on/0:30 off

Weightlifting

Back Squat

10-10-10-10-10

* @55% Increase load from 050115

Metcon

CrossFit Game Open 11.6

Complete AMRAP in 7 minutes of:

3 Thrusters
3 Chest-To-Bar Pull-ups
6 Thrusters
6 Chest-To-Bar Pull-ups
9 Thrusters
9 Chest-To-Bar Pull-ups
12 Thrusters
12 Chest-To-Bar Pull-ups
15 Thrusters
15 Chest-To-Bar Pull-ups
18 Thrusters
18 Chest-To-Bar Pull-ups
21 Thrusters
21 Chest-To-Bar Pull-ups

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

*Weight 45/30kg

Chris Spealler and Jason Khalipa does 11.6

Coach D

Bagels and Coffee after a hard morning of training.

We are so excited because our very own Auckland 3′s is happening this weekend. I cant wait to be apart of it and I want to thank you guys because so many of you are volunteering to help out this Saturday and thats so cool. This is such a great opportunity for us to show of our awesome gym. Make sure you come check it out and support our teams thats competing.

Tomorrows workout is from Pat Sherwood. He is in my opinion a absolute genius. He programs some of the best workouts I’ve seen. Don’t be surprised if you are on your back tomorrow after this one.

Have a good night team and will see you sometime this week.

Monday 090215

Weightlifting

Split Jerk

1-1-1-1-1-1-1

*Work up to 1RM

Metcon

RX+

5 Rounds

15 Wall Balls 10/6kg
15 Power Clean 42.5/30kg

Cap 12min

Split Jerk workout demo video

Coach D

Great turnout today team. I was very happy to see so many of you come in.

NOW…..

A little something I want to say…

I think we all including myself need to appreciate and respect the bodyweight movements we do a little more. I just think sometimes we think because there is no weight we can afford to be a little bit sloppy in our movement. I am tell you that that is a big mistake and the true test is to do the simple well. I encourage you all to next time we do a Air Squat or a Push up we put everything we have into it. Treat the Air Squat like a Back Squat and the Push Up like a Bench Press. If you put that amount of effort into the basic movements you will be a better CrossFitter for it.

Have a great night everybody.

Saturday 070215

Metcon

RX+

For time:

In Pairs

100 Wall Balls 12/10kg

1000m Row

100 Dumbbell Snatch 25/15kg

1000m Row

100 KB Swings 24/16kg

1000m Row

* 1 Works/ 1 Rests

Coach D

Couples who stretch together stays together.

Come in for a session tomorrow 8am and 5pm.

Good intensity today. Thought most people scaled the workout really well. Every time I program a workout I have an ideal time or rep range in mind that I would like my athletes to achieve. This is because I want a specific amount of intensity/work completed. You can only go hard for so long.  If you choose the wrong weight thats too heavy you will not get the reps and the intensity will go south really fast. The same goes for bodyweight movements as well.

Keep up the good work guys.

If you are having a day of or weekend away then travel safe and see you next week.

Friday 060215

Weightlifting

Push Press

1-1-1-1-1

* Work at 90% of 1RM

Metcon

RX+

5 Rounds

20 Front Rack Lunges 70/45kg
200m Sprint Row or Run

*Rest 1min between rounds

Coach D

Classes for Friday.

Ok so a bit of rain today but what a great summer we’ve had so far. Its about to get a whole lot better in 22 days when The Open starts. Have you registered yet? Do you know that if you register you get to throw 3 shots at Nash? This once in a lifetime opportunity is way to good to pass by.

Good day planned for tomorrow so be sure to come in.

Thursday 050215

Weightlifting

Snatch

3-3-3-3-3-3

* Every 90sec for 6 rounds perform 3 Squat Snatches. Can reset after each rep. 70% of 1RM

Metcon

RX+

8min AMRAP

10 HSPU
10 Power Snatch 35/25kg

* Goal is 5 rounds

Coach D

Jonas got back.

Saw people did really well on todays workout. Hope everybody’s hands are not to ripped after the Pull Ups yesterday and then the Toes to Bar today. Remember to keep looking after them because when they rip you will not be comfortable to do lifts for a while. Watch the little video below to get some cool info about how to look after your hands.

If you have ripped hands then don’t worry because you will still be able to workout tomorrow. Not a Pull Up or Barbell in sight for tomorrow.

Going to be a great day.

Wednesday 040215

Connectivity

Shaping

For 4:00, 0:20 Hollow Rocks, 0:10 Rest,

For 4:00, 0:20 Arch Rocks, 0:10 Rest

Metcon

RX+

For time:

800m Run

then

5 rounds

20 Burpee Box Jumps 60/50cm
50 Double Unders

then

800m Run

Prevent ripping and look after your hands.

Coach D

I’ve waited a long time for this picture to happen.

Good work all round on Helen today guys especially after all those Clean and Jerks. She is a nasty one isn’t she? I feel like its one of those workouts that looks easy on paper but then 1 round in you cant breath and you feel like passing out. The heat doesn’t make it any easier either so well done.

If you haven’t seen all ready we are doing a 8am and 5pm class for Waitangi Day this Friday. 

Tomorrows workout is one of my favourite ones from the Open so far. Its made up of 5 different exercised and its really challenging. The goal is to get to the MU. If you did this workout last year for The Open then its a great opportunity to retest yourself and see how much your fitness have improved. Who knows you might have learned to do a MU that you couldn’t do last time you tried the workout.

See you guys tomorrow.

Tuesday 030215

Weightlifting

Back Squat

1-1-1-1-1

* 90% of 1RM

Metcon

“CrossFit Games Open 14.4″

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 10/6kg

30 Cleans, 60/40kg

20 Muscle-ups

* Scale MU with Burpee Pull Up

14.4 announcement last year.

Coach D

Nathan came in for some Deadlifts the other day. Picked up a few kg from the ground.

Another great week coming up team. Really excited for this weeks training. We are starting things of with a classic CrossFit workout tomorrow. Check out the demo video below.

Also just another reminder of the Off-Peak membership we have available now. If you have flexible working hours this is a great option. The 9:30 and 12:30 sessions will be running each day now Monday – Friday. These sessions are nice and intimate.

Have a great night and see you soon.

Monday 020215

Connectivity

Flexibility

Box Handstand Hamstring Stretch 4×0:20

Static Shaping

2×0:40 Chin to Toes Handstand Hold

Weightlifting

Clean and Jerk

5-5-5-5-5

*Do 5 reps every 2min. @70% of 1RM. Reset after each rep.

Metcon

“Helen”

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 24/16kg
12 Pull-ups

15min CAP

Helen demo video by Australia’s best athlete Rob Forte.

Coach D

I asked Josh if I could have one of this abs. He said he’ll think about it.

Great turnout today on the run and row. I was really impressed with everybody even with the hot weather we still had people turning up and going hard. That is really awesome to see.

The Open is getting closer and closer. We are about half way through our goal of 70 sign ups. Believe me you will not regret signing up. Its such a great experience.

Also on some other news that you might be interested in is Nike are releasing their version of a CrossFit shoe. So if you are needing new shoes and you are keen to try something different then go for them. In my opinion this is by far the best looking CrossFit shoe I have seen. I will be getting a pair. Have a look at them.

http://store.nike.com/us/en_us/pd/metcon-1-training-shoe/pid-1570048/pgid-1570046

Have a great night guys.

Saturday 310115

Metcon

RX+

In Pairs

20 min AMRAP

5 Burpees
10 KB Swings 32/24kg
15 Split Jumps with Sandbag 10/6kg

*Swap each round

Finisher

50 Plate Sit Ups

Coach D

We all know what this photo means.

Ok so…….Tomorrow you have the option to either do a 5k Row row or 5k Run. It is up to you. We have never done a 5k Row before so it might be a good challenge for people. We are also going to scale the distance down for people who’s not up for the whole 5k. That is totally fine.

Hope I see everybody tomorrow.

OUTRUN A LIFTER, OUTLIFT A RUNNER……

Friday 300115

Weightlifting

Push Press

3-3-3-3-3

* 80% of 1RM

Metcon

For time:

5k Row

or

5k Run

Coach D

Looking good team.

Hope everybody has been enjoying our connectivity work. I was very impressed by the great shapes I saw in the box back/front stretch we did on Tuesday. Remember all these shapes we practice are for a reason. We need to be thinking about them when we do our movements around the gym. We are going to be doing Pull Ups tomorrow and I really want to see those shapes when we do them. If we don’t apply them to our workouts then all the practice will be for nothing. Remember feet together legs straight when we kip. 

Have a great night and will see you all tomorrow.

Thursday 290115

Connectivity

- Flexibility

4×0:20 Seated Pike Stretch, remember to keep your arms straight by your ears and work towards keeping your back as flat as possible.

- Static Shaping

2 rounds

1:00 Hollow Hold on back

1:00 Arch Hold on Stomach

*Rest 1min between exercises

Weightlifting

Hang Snatch

3-3-3-3-3

* Work at 70% of 1RM Snatch. NO MISSES.  Can reset for 10sec between lifts.

* Rest 90sec between sets

Metcon

RX+

16min AMRAP

8 Shoulder to Overhead 60/40kg

8 C2B Pull Ups

8 Front Squats 60/40kg

200m Run

*Goal is 5+ rounds

Coach D

Coach Sandy getting ready to nail some squats.

Who is excited for our very own Auckland 3′s? Make sure you keep the date free 14th February. Its going to be a great event and will be so good to see all of you guys here to support our teams that are competing.

There is going to be a 5K run this week sometime……….

On that I just want to say a couple of things.

I know that running is boring. I know that most people hate running. I also know that running is one of the most functional things you can possibly do. If you are looking for General Physical Preparedness (GPP) then running is a MUST. Running will make you a better CrossFitter for sure. I’m not saying you have to run everyday. Im saying come run he 5k this week and be a better athlete because of it.

If it doesn’t challenge you, it doesn’t change you.

-Fred DeVito

Have a great night everybody. 

Wednesday 280115

Gymnastic Movement

10min Handstand Walk practice

Metcon

RX+

4 Rounds for time

75 Double Unders
50 Air Squats
25 Toes to Bar

*Rest 1min between Rounds

Coach D

Great vibes. Coach Wykie doing his thing.

Great day today guys. What a cool workout. We’ve got 31 days until The Open. Make sure you sign up and join the Andfit Team. We want to be the biggest in NZ. We can totally do it. What a great achievement that would be.

Also if you don’t follow Andfit on Instagram then please go and follow us at andfit_crossfit. Who knows you might be featured on that.

Have a good night and will see you in the morning.

Tuesday 270115

Connectivity

Flexibility
Box Shoulder Stretch 4×0:20

Static Shaping
Back Hold on Boxes 3x 0:30 on/0:30 off

Front Hold on Boxes 3×0:30 on/0:30 off

Weightlifting

Hang Clean 1RM

* SQUAT CLEAN

Metcon

CrossFit Open 11.4

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats 55/40kg
10 Muscle-Ups

Demo for 11.4

Coach D

Team work makes the dream work.

Holiday tomorrow. What a great country and city we live in. I have to say that I’ve been to a few places around the world and I am yet to find a place like Auckland. We are all so lucky to live in such a beautiful place in he world.

Reminder we only have 2 sessions tomorrow team. Starting with a 8am and then a 5pm in the afternoon. It’s going to be a good session so came in.

If you are having the day off then have a great day and will see you guys later in the week.

Monday 260115

Weightlifting

Back Squat

3-3-3-3-3

*Work at 80% of 1RM

Metcon

“Fight Gone Bad”

3 rounds for reps:

1min at each station

Wall balls 10/6kg

Sumo Deadlift High-Pull 35/35kg

Box Jump 60/50cm

Push Press 35/25kg

Row (Cal)

1min Rest

* Score all 3 rounds separately

Why Sumo Deadlift High-Pull?

Coach D

Connectivity is everybody’s favourite time.

Another week another dollar. Who’s had a great week? Its been pretty good hasn’t it. Everybody is working hard and the atmosphere in the gym is next level. Really loving the vibe and with this beautiful weather why not be happy and excited.

If you know anybody that wants to try CrossFit then bring them along tomorrow. Saturday sessions are great for that.

Saturday 240115

Metcon

In Partners

2min ME Battle Rope Skips

4min ME Wall Balls

6min ME KB Swings 32/24kg

8 min ME Burpees

10min ME Cal Row

* 1 partner works 1 partner rests.

Really cool video to watch. I love how CrossFit makes people better.

Coach D

100 Push Ups is a horrible thing. Good on everybody for doing them so well.

Hope the bodies isn’t feeling to bad. Its been a hard week of training and everybody’s done really well.

Reminder to sign up for The Open if you haven’t already. Its always such a great time and you will walk out the other side a much better athlete I promise you that. Plus remember the coaches are doing Hill Runs for every person that signs up. If that isn’t enough motivation I don’t know what is.

Also a quick little note. REMEMBER TO DO YOUR MOBILITY.  :)

Enjoy your night guys.

Friday 230115

Weightlifting

Full Snatch + Hang Snatch + OHS Complex

* Work up to heavy single

Metcon

RX+

3 rounds

400m Run
21 Hang Power Snatches 42.5/30kg

Coach D

Fitness Follows ALWAYS.

Good effort today team. Great sessions. What was the hardest part of today? Pull Ups? Push Ups? Who needs weights to get fit right. Don’t worry we will be putting our hands on a bar tomorrow for some Push Presses.

Have a good night team.

Thursday 220115

Weightlifting

Push Press

5-5-5-5-5

*70% of 1RM

Metcon

RX+

4min AMRAP

“Nate”

2 Muscle ups
4 HSPU
8 KB Swings 32/24kg

* Rest 2min

4min AMRAP

7 Box Jumps 75/60cm
14 Split Jumps

*Rest 2min

4min AMRAP

Burpees

Round 1 :1st AMRAP
Round 2: 2nd AMRAP
Round 3: 3rd AMRAP

Coach D

Jacqui battling through the Double Unders and Wall Balls yesterday.

Well everybody knows what is coming tomorrow right?

Bodyweight movements are such base movements for CrossFit. We often get carried away with just lifting weight but the bodyweight movements needs to be practiced just as much as the lifting. If you cant control your bodyweight properly I don’t think it makes much sense in terms of GPP (General Physical Preparedness). If you are like me and have a bit of problems with bodyweight movement especially the Push Up for me then tomorrow will be a great day for you to come in and get some work done.

Going to be a great day.

Wednesday 210115

Connectivity

Flexibility
4×0:20 Seated Pike Stretch, remember to keep your arms straight by your ears and work towards keeping your back as flat as possible.

Handstand Work
3×0:40 30 Degree Handstand Hold

Metcon

“Angie”

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Air Squats

* 30min Cap

One of the CrossFit greats Chris Spealler does “Angie”.

Coach D