January, 2013
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Benchmark Tuesday – 22 January
CrossFit for Kenya
AndFit will be more than a gym.
This is us AndFit! Such an easy way to make a difference. I’d love for every single one of you to create an account and let you friends know that you are doing a workout for Kenya by sharing the link to your profile on Facebook. They have made it so easy for people to sponsor you – super user friendly. My goal is to raise $300, and i’d be so pumped if together we can hit the $3000 mark.
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Strength:
Sumo Deadlift
3 – 3 – 3 – 3 – 3
*Rest exactly 60 seconds between sets. Needs to be 5 heavy working sets.
WOD:
Benchmark Tuesday
“Chelsea”
30 rounds, 30 minutes:
5 Pull ups
10 Push ups
15 Squats
*If you fail to complete a round within the given minute you don’t get to count that round and you are forced to sit out and rest the following minute.
Main Site Monday. 21 January
How did you get involved in CrossFit?
Dirk and Nathan kept on telling me about this CrossFit thing, so a few months later i had to check it out for myself.
WOD:
Main site Monday
Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings – one pair hung app. 8′ off the ground and the second 4″ off the ground.
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Strength:
3 – 3 – 3 – 3 – 3
Clean and Jerk
*Needs to be 5 heavy working sets with the option of hitting a 3RM
*Use your 5RM Clean from the 9th Jan as guide for starting weight.
Saturday 19 January
FREE TRIAL WORKOUT AT 8AM. COME AND TRY CROSSFIT!
Only do Angie today if you missed it last Tuesday.
‘Angie’
For time:
100 Pull ups
100 Push ups
100 Sit ups
100 Squats
or
‘Nicole’
20min AMRAP
400m run
Max pull ups
*Score equals total pull ups
Friday 18 January
Grab your AndFit T-shirt or singlet next time you are in. $35 using PushPay or bring in cash, you can also transfer the money over before you come in.
Strength:
Find 5RM Front Squat
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WOD:
5 Rounds, 2min rest between:
21 KB Alternating Snatches
15 KB Alternating Swings
9 KB Underlegs to hold
RX – 24/16
INT – 20/12 with high pulls instead of snatch if needed
BEG – 12/8 with high pulls instead of snatch if needed
Thursday 17 January
Bridget is my hero! One of the original bootcampers and has never taken a break from the gym. She has come in consistently 3-4 times a week for the last 2 years. I dont even know where to start with the changes she’s made to her strength, flexibility, cardiovascular fitness and all over health. A true CrossFitter!
Tell us about your sports and fitness background?
I’m scratching my head trying to think of anything significant. I was mad on gymnastics at age ten after watching Nadia Comaneci win multiple golds at the Olympics. Our rotary washing line which substituted as my parallel bars was never the same again apparently. I eventually managed the splits and forward and backward walkovers before acknowledging I was probably never going to get to the Olympics myself. My twenties was probably the time I exercised the most. I was that person in a leotard at a Step Class in the 90’s. But it was in New York City - so hopefully that makes it sound a bit cooler!
What’s your profession?
I’m a Nurse Specialist at the Outpatient Liver Unit at Auckland Hospital. I support and monitor people who are undergoing treatment for hepatitis B and C. I also run the fibroscan (an ultrasound which measures liver stiffness to assess the degree of liver fibrosis) service for the Auckland Region.
Well it was really through Boot Camp. My niece Natalie was going and she looked fantastic so I invited myself along. Boot Camp was under Wykies direction but when he left it just wasn’t the same. Involvement in CrossFit was a result of following Wykie to his new venture.
Do you remember what your first WOD was?
Not really but I’m sure it would have involved running and squats and sit ups. I remember not feeling too bad the following day but it wasn’t to last…..
When did you start coming to AndFit?
From day one – I am one of the originals
What is your favorite WOD/Movement(s)? Least favorite?
I hate them all but love it at the same time too.
What are your short term and long term goals of CrossFit?
Short Term: To do a kipping pull up which will probably need to turn into a long term goal but I have determination.
What is your biggest accomplishment in CrossFit so far?
Stringing double unders together –it’s only taken me one year! Another great consequence is the improvement to my blood pressure and cholesterol levels.
What is something that we don’t know about you? (Interesting fact, accomplishment you are proud of, obscure/unique talent, funny story, etc.)
I’ve drunk coffee every day since the age of three.
Any advice for people just getting started?
Try everything. Don’t pick and chose your work outs – turn up for it all.
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Strength:
Hang Snatch
5 – 5 – 5 – 5 – 5
*Should be 5 heavy working sets.
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WOD:
21 – 15 – 9
Thruster
Power Clean
RX – 50/35kg
INT – 40/25
BEG – 25/15
Wednesday 16 January
CrossFit is a sport. Like any sport, there is always a risk of injury or niggles. The way to deal with these is not to stay away from the gym for weeks hoping it will get better and in the process decrease your fitness. No if you have a niggle or injury let the coaches know and they can modify the workouts for you and give you some valuable mobility work to do in order to improve the affected area. This is a great time to work on other areas of your fitness! Do some gymnastics and core strengthening excercises, L-sits and hollow rocks. Mobilize for goodness sake, just don’t stay away! At the same time, don’t ignore niggles continuing doing movements that aggravate it but instead address it through physio and mobility work. We send all our athletes to Sportslab (sports specific bio-mechanics and rehab), these guys are the best in the business. They are located at 19 Auburn Street, Grafton just down the road.
Anya is a great example of someone that is dealing with a really frustrating injury, yet she is in the gym everyday getting creative and finding ways to work around the injury while improving it through physio, rest and mobility work.
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Strength:
5RM Press
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WOD:
In teams of 3
30min AMRAP
30 Wall Balls
30 Push Ups
30 Swings (32/20kg)
*One person working at a time, switch every 10 reps.
Tuesday 15 January
Saturday Beach WOD. Was a magical morning!
WOD:
‘Barbara’
5 Rounds for time with a 3 min rest between rounds:
20 Pull Ups
30 Push Ups
40 Sit ups
50 Squats
Monday 14th January
How did you get involved in CrossFit?
Saturday 12 January
Today we’re at St Helliers bay for a beach workout! Come and join us at 8am. Bring the kids, dogs and neighbours! Look out for the red dumbbells on the beach, and the AndFit car should be on the street as well. The workout will be finished by 9am and we’ll go for breakfast and coffee at the local cafe. Bring a towel and a change of clothes as we’ll be on the sand and in the shallow water! Weather should be amazing. Looking forward to a great Saturday morning with you all!!!!
WOD:
For time
30m broad jump x2
400m run
200m run backwards
30 Dumbbell thrusters
400m run
200m run backwards
30 burpees
D5 Creation