NO BREAD DAY 33/54

Lifting with the boys

How we doing awesome andfit!? The sunshine and warm weather has arrived, we’re eating healthy and training hard – life is good! We’ve got some new equipment arriving at the end of the month, we’re getting dumbbells, sleds to push and more ropes to hang and climb. Cant wait to incorporate these new toys into our WODs.

Check out the cool new tool we have on the bottom of the website – Its links to videos of all the movements we do in CrossFit. So if you are not sure what a certain movement looks like for the next days WOD, or just want to get some extra information on a exercise, just click on the little barbels man and all the movements will appear in a table for you to select from!

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Warm up: 2min barefoot skip / Mobility: Hamstrings and lower back / Skill: Deadlift

Strength:

Snatch grip deadlift

EMOTM perform 3 lifts.

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WOD:

10min AMRAP

10 Deadlifts

50 Double ynders

NO BREAD DAY 32/54

How we doing andfit!? Its day 32 of the no bread challenge already. If you are anything like me, the first 3 weeks went extremely well, motivation was high, I was prepared with pre-packed meals and i was feeling good about the change. Week 4 and 5, motivation levels have definitely dropped and compromise have certainly started to make its way into my NO BREAD way of life! What about you? Still going strong? Dont you lie to coach, I’ve heard about that slice of Vogel and that half a brownie you had With only 3 weeks to go, lets tighten things back up and finish strong! I cant wait to re-test the benchmarks with guys and to see the improvements made. Really hope some of you have also found the past week or two hard otherwise I’ve just done a confession session for nothing…

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Warm up: TABATA Double Unders / Mobility prep: Calves / Skill: Running mechanics

WOD

For time:

Run 1.6km

30 Front Squats (60/40kg)

NO BREAD DAY 31/54

Mobility prep: Shoulders / Test: Max unbroken pull ups

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Strength:

3 – 3 – 3 – 3 – 3 – 3 – 3

Weighted Pull up

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WOD:

10min AMRAP

5 Burpees

10 Push Ups

15 Swings (32/24)

NO BREAD DAY 30/54

Hey athletes, I was reminded today of a simple but great truth – fitness is a life long journey. We are all super passionate about our fitness and can sometimes get so excited about it that we attempt things that arguably we’re not quite ready for. I’m not wanting to discourage you to attempt and try things you havent done before, but I do want you to remember the sequence in which we do things at andfit:

First – TECHNIQUE

If you are serious about increasing your performance and staying safe then technique must be your number one priority.

Second – CONSISTENCY

Want to start upping the intensity by increasing the weight you are lifting or by moving faster through a movement? Ask yourself this question: Can I consistently maintain good technique at this movement at the current intensity (weight,height or speed)? If the answer is yes then up the intensity. If you cannot show consistency at the given movement yet then stay at the current intensity untill you can.

Finally – INTENSITY

Intensity is what we are after. It directly relates to results. No intensity = no results. So we need intensity, but certainly not at the expense of good sound movement!

So remember guys, you have a lifetime to get that muscle up, handstand push up, 200kg deadlift or sub 3min Fran. Be diligent with technique work, disciplined with mobility and deadly with the strength work you need to achieve your goals!

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Warm Up: Bare foot skip 2min then 5 burpees every 30sec for 3min / Mobility prep (5min): Hips / Skill (5min): SDHP

 WOD: 

 40 Wall Balls (10/6kg)

30 SDHP (50/30kg)

20 Box Jumps (60/50cm)

10 Chest 2 Bar Pull Ups

100 Sit Ups

10 Chest 2 Bar Pull Ups

20 Box Jumps (60/50cm)

30 SDHP

40 Wall Balls

NO BREAD DAY 29/54

REMEMBER SESSIONS ARE NOW 1HR WITH A 5:45AM AND 4:45PM START!

We had a great time working out in the park on Saturday morning, well I had a great time watching the team workout should I say We’ll be heading to the bays for some beach WODS later this month and into December for sure!

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Warm Up: Burgner / Mobility prep: Shoulders / Skill : Snatch

Strength:

EMOTM for 10min perform 3 heavy snatches.

WOD:

TABATA Plank to press 

NO BREAD DAY 26/54

Session Times Changing!

New session times kick off next week with all sessions going to an hour. The 6am will go to a 5:45am start and the 4:30pm will go to a 4:45pm start. We’re also bringing back the Friday 6:45am session!

Saturday WOD in the Sun (we hope)

This Saturday we’ll be doing an outdoor WOD at Tahaki reserve in Mount Eden at 9am. Come and join us for some fun in the sun. Feel free to bring a friend along. We’ll be going for breakie at Altar Cafe after the workout. See you in the park!

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WOD:

5 Rounds for time of

10 Ring dips

20 Sit Ups (ab mat)

30 double unders (unbroken)

Hill run