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

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.