NO BREAD DAY 15/54

Rest Day

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NO SESSIONS TODAY TEAM

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We had a great weekend in Tauranga at the National Team competition. Here are some photos from the weekend.

More photos of the comp to come during the week, so keep an eye on the blog. Highlights for the scaled team above was Harley squat cleaning a 110kg! Anya doing ‘GRACE’ with a smile on her face the entire workout and not breaking a sweat Dirk mastering the head stand and Sandy overhead squatting the kettlebell as if it was air squats. The team did so well in a competition stacked with athletes that could really have competed in the RX division. Proud of you 4!

RX team Wykie, Blake, Hine and Jaime photo montage to follow…

NO BREAD DAY 12/54

Great swing technique by new member Lauren!

This weekend is long weekend and we have 2 teams representing andfit in the national teams competition in Tauranga. It will be two days of grueling WODS! Good luck to Anya, Sandy, Harley, Dirk, Hine, Blake and Coach. We’ll keep you updated with photos and posts on facebook.

Saturday morning is still happening with sessions at 8am and 9am.

WE WILL BE CLOSED ON LABOUR DAY MONDAY

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WOD

20min AMRAP

10 Medball cleans

20 Double unders

30 Air squat

200m medball run

NO BREAD DAY 11/54

INTENSITY = RESULTS

OK, Coach knows you don’t want to run.. You hate it. But you’ve got a 2km time trial coming up in just 6 weeks and you want to improve on your time. Not to mention the importance of metabolic conditioning. Running is a great way to get the mental toughness too. So don’t you stay away tomorrow! Bring your running shoes. If you can’t run at the moment, still come and we’ll do something even worse

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WOD

Run 400m x 8

*Rest exactly 90sec between each run.

*Score = total time

NO BREAD DAY 10/54

We’ve made it to day 10 team! 1/5 of the way there. If you were anything like me, your body have probably done some funny things in the last 10 days as you were reprogramming the way it operates. You may have experienced a lack of energy, headaches and possibly some interesting tummy rumblings. As we approach the 2 week mark things should start to return to normal, in fact you should start to feel more energetic, not so hungry all the time and hopefully your performance in the gym will pick up to! This is because you’ve now reset your body to run off slow releasing fats and proteins instead of cheap carbs and sugars, in other words high quality long-lasting fuel instead of very average and even damaging fuel. So keep at it, your athletic machine of a body is loving you for it! If you’ve notice any difference in your body shape or performance please let us know about it!

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Skill:

Muscle up

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WOD

How far up the ladder in 10min
1 Clean+Jerk – 1 pullup
2,2
3,3 etc

RX – 60/40kg

INT – 50/30kg

BEG – 40/20kg

NO BREAD DAY 9/54

Strength:

Weighted dip

3 – 2 – 2 – 2 – 1 – 1 – 1 – 1 – 1  reps

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WOD

3 rounds for total reps

1min max effort Wallballs
30sec rest

1min max effort Burpees
30sec rest

1min max effort Kettlebell Swings
30sec rest

NO BREAD DAY 8/54

George and Yogi during Thursdays partner WOD.

For time:
30m Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Wall climbs
50 Box jump, 24 inch box
25 Overhead squats, 30kg/20kg
25 L-pull-ups
50 Sit-ups

NO BREAD DAY 5/54

Alex working hard with a smile his face

Strength

O/H Squat

5 x 5

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WOD

3 Rounds for time resting exactly 1min between rounds.

10 T2B

10 Burpees to the bar

200m sprint

Note: There should be no rest during rounds

NO BREAD DAY 4/54

Lovin the new hair cut Joe, looking sharp! Oh and good push jerk too.

Day 4 team, how we feeling? Feeling a little low on energy? headaches? All very normal, especially if you ate a fair amount of carbohydrate and sugar rich foods before. Just hang in there and keep drinking plenty of fresh water! The body will get rid of all the junk that was floating around the system, and you’ll start to feel so much better soon!

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Partner WOD:

In 15 min climb the thruster ladder 3, 6, 9, 12, 15, 18… and so on.

*RX – 40/30kg    INT – 30/20kg    BEG – 20/15kg

*There is a buy in for this WOD: Take your thruster bar for a 400m run as a pair.

* Before you can get into the next stage of the ladder you have to do a buddy carry for 60m. You decide who carries and how many times.

*When you return from the buddy carry, you both have to do the required number of thrusters, however one person completes their set first before the next person starts their set.

NO BREAD DAY 3/54

21 people at the 4:30 session yesterday! Was a great fibe and the intensity of the WOD was through the roof! Loving your work guys!

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WOD:

Diane

21 / 15 / 9

Deadlift (100kg/ 60kg)

HSPU