NO BREAD DAY 20/54

Great deadlifting on Thursday with many PR’s going up! Above on the left is Pots standing up 150kg! Some of the boys were jealous

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 WOD

‘CARDS’

In teams of 2 or 3, work through a pack of cards taking turns to flip over a card. The number on the card dictates the amount of reps you perform. Picture cards = 10 reps, Aces = 11 reps and the Jokers = 20 Burpees.

Hearts – 200m sprint

Diamonds – KB Front Squat

Spades – Burpee Pull Ups

Clubs – Wall Ball

NO BREAD DAY 19/54

Skill work: Pistol squat

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WOD: 20min AMRAP

1 Wall Climb

2 Pistol squats (2 per leg)

3 Burpees

4 Ring push ups

200m plate run (20/10kg)

NO BREAD DAY 18/54

Target that GOAT! (GOAT = CrossFit work for weaknesses)

On the weekend at the comp I got super frustrated because I could not perform a pistol squat. When I though about it, I realized that I have done absolutely nothing to improve this skill. In fact, because I suck at it I’ve been avoiding it! What do you suck at? What are you doing to improve it? And why the heck are you avoiding it!? You’ll be happy to know I’ve sought advise on how to improve my calve length and I’m committing to doing 10 box pistol squats (scaled pistol squat) at the start and end of every training session. Let us know what you are struggling with and we can give you some homework to do. I know for a lot of you tightness through the hamstrings, calves, hip flexors, shoulders and back is a big problem. Here is the answer www.mobilitywod.com. Jump on Kelly Starrett’s blog daily and get rid of the tightness. A big reason we are changing sessions to 1 hour in November (email notice to come) is to spend more time mobilizing our joints, muscles and tendons, it’s gonna be a winner.

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Strength:

Deadlift

5 – 5 – 3 – 3 – 1 – 1 – 1 – 1

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Finisher:

5min AMRAP

10 T2B

20 Jump lunges

NO BREAD DAY 17/54

Here is a old school ‘HELEN’ demo

“Helen”

3 rounds for time of:

400m run

1.5 pood kettlebell swing x 21

12 pull-ups

NO BREAD DAY 16/54

On the weekend we as an RX team had a goal to make top 15 out of the 30 teams that competed. We had a rough start with the first 2 WODs and quickly dropped to the bottom half of the leaders board. We ended the day strong taking 6th place in the final WOD of day 1. Although the first WOD of day 2 did not play to our strengths, the girls dug deep and we surprisingly got 12th place. We went into the final WOD of day 2 in 21st place and would have to do really well (top 5) to achieve our goal. What did we do? We took 1st place! This win gave us a boost and we finished in 13th overall. Still peaking of this result, and can’t wait to get back next year and do even better. On that note, if you are keen to compete at some stage in a team or as an individual let me know. There are so many competitions around now and most of them have beginner and intermediate divisions. Although not all of you view CrossFit as your sport, we are keen to create a competition culture for those of you that are keen to compete. Also remember that just because you’re not competing doesn’t mean that you can’t come along and support and get inspired!

Strength:

Clean & Jerk

5 – 5 – 3 – 3 – 1 – 1 – 1 – 1

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WOD:

10 Burpees

20 C+J (60/40kg)

10 Burpees

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