May, 2012
now browsing by month
9 May ‘DIANE”
WOD
‘DIANE’
21 – 15 – 9
Deadlift
Handstand push up
RX – 100/70kg
Scale 1 – 80/50kg and KB shoulder to overhead 16/12kg (or modified HSPU)
Scale 2 – 60/30kg and KB shoulder to overhead 12/8kg
8 May O/H Squat
Killing the fat man Episode 3
Missed an episode? Watch them here: Episode 1, Episode 2
Strength
O/H Squat
3 – 3 – 3 – 3 – 3
Finisher
2min max pull ups
“The Chief” May 7
Thank you all for coming along to the Saturday morning breakfast. We did not get to go over the recipes that we wanted to, so we will send out an email this week with those. We’ll also do a follow up nutrition session in the next month or two so that we can dive into a bit more detail and give more opportunity for questions. Remember to make small achievable changes, cold turkey in my experience with nutrition and reprogramming your bodies fuel system is not a good idea – but do start to make changes….
16 June – Put this date in your diary! The CrossFit NZ Battle royale is on this day. Myself and the other coaches will be competing, and i’ll be trying to get as many of you as possible to sign up two! (there will be RX, intermediate and beginners categories). But even if you are not going to take part in the competition, this is an awesome day and very entertaining. It will be awesome to get as many andfitters to come along as possible. I’ll get some T-shirts printed for us soon!
WOD
“The Chief“
Max rounds in 3 minutes of:
Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
RX – 60/45kg
Scale 1 – 50/35kg
Scale 2 – 40/25kg and modified push ups
Happy birthday Nik!!!
Hope that hand heals up quickly, and there is no punching the box this year…
4 May
WOD:
8-7-6-5-4-3-2-1
KB Clean + Jerk (left+right)
Hill run
RX – As written – 24/16kg
Scale 1 – As written – 16/12kg
Scale 2 – 6-5-4-3-2-1 – 12/8kg
May 3 Snatch
I’m really enjoying this series of episodes. I’m posting a new episode every Wednesday night. If you missed the first episode you can find it here: Killing the fat man Episode 1
Episode 2
Strength
Snatch
3 – 3 – 3 – 3 – 3
Finisher
TABATA
Lunges
Sit ups