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Monday 24 September
Good morning team! Here we go, another week of training, development and progress. Last week was an amazing week with record numbers coming through the cage, Aidan’s little girl Rosie being born (we’re doing a WOD called ‘Rosie’ for her on Thursday. I did it today and it destroyed me!) and we did our first ever combined fundraising WOD with CF Mt Eden and raised $550 for the Child Cancer Foundation. Lets keep this up team. We’ve got the Black Gold NO BREAD challenge starting on Monday the 8th of October, you will receive more details on Friday this week.
Strength
Squat clean
3 – 3 – 2 – 2 – 1 – 1
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WOD
21 – 15 – 9
Box Jumps
Burpees
Wall Balls
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I got interviewed by my church TV channel – Life TV about my dream for starting a gym and the small beginning I’ve made towards this dream with Andfit CrossFit. If you have 20min watch the whole episode otherwise forward to the 12:10min to see me and perhaps yourself
Dream Carriers 3 from LIFE TV on Vimeo.
Saturday 22 September
Today we express the heart of CrossFit. Its more than fitness. It’s about people. It’s about making a positive difference in the world and being part of the solution. We’re doing todays WOD as a fund-raiser for Child Cancer foundation. So bring along a $5 donation (or more..), bring friend and family and lets throw down! Here’s the WOD:
Run 400m
40 KB swings (24/16kg)
Run 400m
30 Push ups
Run 400m
20 Pull ups
Run 400m
10 Burpees
*The run is from Andfit CrossFit to Mt Eden CrossFit. KB swings and burpees will be done at Andfit and Pull ups and press ups will be done at Mt Eden.
See you at Andfit at 8:15am!
Friday 21 September
congratulations Aidan and Carmen on the birth of your baby girl Rosie! Cant wait to meet her, and we’ll definitely create a WOD called ‘Rosie’ soon!
Team remember tomorrow we are hosting a fun combined WOD with CrossFit Mt Eden. We’re raising money for Child Cancer foundation, so please bring a $5 donation. There will be some yummy healthy food after the WOD. Be at andfit at 8:15am, we’re walking around to CF Mt Eden at 8:25am.
Strength
TGU 1 RM
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“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Score = total reps from all 32 interval.
Thursday 20 September
Overhead Squat
3 – 3 – 3 – 3 – 3
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WOD
EMOTM (every minute on the minute (-:) perform one more HSPU than the previous minute. The WOD ends when you can no longer complete the required amount in the given minute.
*HSPU will be scaled with a KB push press.
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Cash out
5 x max L-Hang efforts with a 30sec rest between efforts.
Wednesday 19 September
WOD
Five rounds for time of:
15 Walking lunge steps, carrying a 95 pound barbell in the front rack position
30 Double-unders
Finisher
50 Hollow Rocks
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Barbell Club
Split Snatch
1 – 1 – 1 – 1 – 1 – 1 – 1
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Endurance Club
Run 400m
50 Walking lunges (20/10kg)
Run 800m
40 Walking lunges
Run 1.2km
30 Walking lunges
Tuesday 18 September
The ‘Ralston’
For Time:
400m Run
30 Pull/Ups
800m Run
20 Pull/Ups
1200 Run
10 Pull/Ups
Jack Ralston coached a number of New Zealand’s elite athletes including Hamish Carter. Jack was also a legend in business heading up Nike in Hong Kong for Asia Pacific. Jack mentored Julian Smith (Julz) for a number of years and this WOD remembers his life after Jack’s passing on August 26 2012 after his battle with leukaemia. Jack loved running and always pushed people to their best (that’s why Julz has put pull ups in this one as its his goat).
Monday 17 September
This coming Saturday we are doing a combined WOD with CrossFit Mt Eden just down the road. It will be a fun WOD that will be scalable to all abilities so feel free to bring your family and friend to come try CrossFit! You will complete some of the WOD at andfit and some of the WOD at CrossFit Mt Eden… Will be good times
We’ll meet at andfit at 8:15am and walk around the corner to CFME for the WOD brief.
We’re doing this WOD for the Child Cancer Foundation. All we ask is that you donate $5 to this good charity that has helped many of our New Zealand Kids.
WOD
Buy in:
5 rounds for time
20 Hang power clean (20/15kg)
10 Push ups
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Back Squat
1 – 3 – 5 – 3 – 1
Saturday 15 September
Photos from the early days…
‘Nancy’
5 rounds for time
400m run
15 Overhead squats (42.5/30kg)
Or
‘Linda’
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Deadlift @ 1.5 bodyweight
Bench press @ Bodyweight
Cleans @ 0.75 Bodyweight