NO BREAD DAY 2/54

This is a pretty cool story of how CrossFit is helping a young kid stay on track. Myself and Blake are flying to Brisbane in February to do our CrossFit Kids certification. I cant wait to get a kids program started at andfit!

Hey athletes! Hope day 1 of NO BREAD went well? Remember to stay involved on the facebook page, there has been some great advise given already!

Our membership is climbing and the 100 mark is not far away. We are committed to keeping quality the main thing and not quantity. We value you guys (the current members) more than anything. We have got 15 more memberships left at $39 a week before our membership will go up to $45. This means nothing for you, as your membership will always stay at the rate that you signed up at. But if you have family or friends that want to get into CrossFit let them know to get in touch with me ASAP and we’ll get them on the intro program with Coach Dan.

We’ve ordered some more equipment due to arrive mid November (some cool toys) and we’re also looking at plans to expand the cage early next year.

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WOD

40 Push Jerks for time (60/40kg)

*Every minute perform 5 over the bar burpees

NO BREAD DAY 1/54

Ok team, here we go! Day 1 of NO BREAD has arrived. The first couple of weeks will be the hardest, so remember we’re all in this together so lets support each other by sharing our struggles, victories, recipes and ideas. Make sure you turn up to class at least 3 times a week and join the Andfit NO BREAD facebook page if you havent done so yet.

We had an amazing day of celebration yesterday, thank you to everyone that came over and for those of you who couldn’t make it we know you were with us in spirit. We were blown away by the kind words, stunning gift and haka! The book we received as a gift will be on display in the gym for you to look through. As I’m sure Anya will let you know, handle it with care

Also just want to say a special thanks to our coaches and assistant coaches! Dan F, Dan B, Ido, Hine and Blake – you guys are champions.

Skill practise

Snatch

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WOD

In pairs perform 10 rounds (5 each) of the following:

5 Snatches (50/35kg)

10 KB Swings (32/24kg)

15 Box Jumps

*Rest while your partner does their round.

Coach, after his first FRAN in the cage last year.

Happy birthday Andfit, you get to do FRAN!

Heat times:

8am

8:30am

9am

9:30am

Remember drinks and nibbles at Wykie and Becs’s place 3:30-6:30. 7 Kimber hall ave Mt Roskill. BYO drinks.

NO BREAD Bench mark no.2

CrossFit Total:

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

Today we start our benchmark tests for the NO BREAD Challenge. We’ve selected a good mix of tests to track performance increase in your strength, metabolic conditioning and your ability to move your own bodyweight around. As you lose fat and gain muscle the scales may not change (muscle weighs more than fat) but your FRAN and 2km run result will improve and so will your 2min pull up, push up and sit up scores. Even if your weight does not change, you might find your jean size goes down as muscle is firm and takes up less space than the wobbly fat that use to be there.

Make sure you join the NO BREAD facebook page: http://www.facebook.com/AndfitNoBread

NO BREAD BENCHMARK NO.1

For time:

2km run

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NO BREAD BENCHMARK NO.2

2min AMRAP – Pull Ups

Rest

2min AMRAP – Push Ups

Rest

2min AMRAP – Sit Ups

Rest

2min AMRAP – Double Unders

NO BREAD Challenge

On Monday the 8th of October we’re starting our 8 week NO BREAD (an umbrella term for a bunch of things we’re going to be avoiding). You’ll find out on Friday what foods you will not be allowed. In CrossFit, we measure progress by your performance. We understand that the scales tell you absolutely nothing about your fitness or your body composition, so we’re not even gonna bother jumping on them. Instead we’ll measure the fitness/performance you gain by eating healthier for the next 8 weeks. Here are the benchmarks we’ll be doing before and after the 8 weeks:

1) 2km run time trial

2) CrossFit Total: 1RM Back Squat/Shoulder Press/Deadlift

3) ‘FRAN’

4) 2min max gymnastics tests: Pull Ups/Push Ups/Sit Ups/Double Unders

Getting your hip and waist measurements taken is optional. We’ll also get you to take before and after photos at home (it will be up to you if you want to share these or not). If you have a lot of excess fat to lose, then scales may be appropriate, but to be honest I wouldn’t even bother if I was you. As long as your numbers (strength and benchmark WODs) are going up, it means that positive changes are taking place as you are getting fitter.

Benchmark testing starts this Thursday!

Guys make sure you get in the gym this week Thursday, Friday and Saturday as we’ll be working through the above benchmark workouts. Will be lots of fun!

Signing up for the NO BREAD Challenge

Today you will see a sign up sheet on the front desk. If you are keen to join us on this 8 week journey of focused healthy eating and hard work then put your name down. By putting your name on the sheet you commit to avoiding the foods that will be outlined on Friday. You commit to getting in the gym a minimum of 3 times per week and to contribute to the discussion that will take place on the NO BREAD facebook page (the older generation that does not have facebook pages, you are exempt from this).

Any questions ask me in the morning as you struggle through the bellow WOD

Loving your work team!

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Ok team I told you we were going to squat more often, so here it is:

WOD

10 rounds for time:

3 Back squats (100/70kg)

5 Burpee Box Jump

100m Sprint

*Rest 1min30sec between each round.

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Barbell Club

Work on any barbell movement that needs work

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Endurance Club

2.4km time trial

Bryn with a nice full extension overhead

Ever wondered why we squat? Here is a quote from Mark Rippetoe that Dan F sent through to me today:

“There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength and overall systemic conditioning than the correctly performed full squat”.

 - Coach Mark Rippetoe

We’re gonna even squat more from now on team…

WOD

For Time:

25 Each Hand
-One Hand KB Swing (24/16kg)
-One Hand KB Clean (24/16kg)
-One Hand KB Push Press (24/16kg)
-One Hand KB Snatch (24/16kg)