JK - Med ball run during Tuesdays WOD

Strength

O/H Squat

20min to find your 1RM – Lets set some new PRs people!

WOD

7min AMRAP

7 Med ball cleans

7 Box jumps

7 Med ball Lunges (7 per leg)

Ido - Ring Push up

WOD

For time:
Run 1600 meters
150 Double-unders
50 Burpees
Run 800 meters
100 Double-unders
35 Burpees
Run 400 meters
50 Double-unders
20 Burpees

Scale 1:

For time:
Run 1200 meters
100 Double-unders
30 Burpees
Run 800 meters
50 Double-unders
20 Burpees
Run 400 meters
25 Double-unders
10 Burpees

Scale 2

For time:
Run 800 meters
50 Double-unders
30 Burpees
Run 400 meters
30 Double-unders
20 Burpees
Run 200 meters
10 Double-unders
10 Burpees

Stength

Shoulder Press

Pick a weight that is challenging for 5 reps. Every minute for 15min perform 5 reps at the chosen weight.

WOD

15min AMRAP

10 Bottoms up KB press (12/4kg)

10 Ring Press Ups

100m Run

New faces at andfit

We have a 3 week introduction program starting tomorrow morning with a bunch of awesome new people taking part. Make sure to introduce yourself to the new faces, and make them feel welcome.

Coach Wykie at Battle Royalle this Saturday

I get to watch you guys beat the crap out of yourself everyday, and I’m going to be honest with you I love my job! This Saturday I’m competing at CrossFit NZ in their yearly Battle Royalle, and this is a great chance for you to come and stand on the sideline with a coffee in hand and watch me beat the crap out of myself! This is currently the biggest CrossFit competition in NZ and some of the top athletes will be competing. It will be a great spectacle, so please come and support me! The address is 19 Thomas Peacock place in St John. I’ll be competing from 8:30am-17:00pm.

Tips for a starting CrossFit

You’re Competing Against Yourself, Not Others

When it comes time to throw down in a wod, don’t feel like you have to do everything RX’d or be able to complete 20 rounds of “Cindy” right off the bat. Go at your own pace. Let the intensity find you. You need a solid foundation of strength and flexibility in order to progress into more demanding workouts. Start light, get your form down, and don’t worry about the mother of three who is deadlifting 250 as you struggle with the bar. Chase your own capacity before chasing the person next to you.

WOD

Gymnastics: For 10min perform 10 Sit ups on the even minutes and 10 Hollow rocks on the odd minutes

Metabolic conditioning: 10 x 200m sprints with a 1min rest between sets

Strenght

Ring Dips

On the minute for 15min perform 3-5 assisted, bodyweight or weighted ring dips

WOD

Death by pull ups

Climb the ladder of pull ups as high as you can, doing 1 pull up in the fist minute, 2 in the second minute and so on.

Nathan, Ginge, Sandy and Hine swinging

Strength

Back Squat

For 15min on the minute perform 5 back squats at a challanging weight.

WOD

In pairs perform the following 15min AMRAP

3 L Pull ups

6 KB Press Ups

9 Ab matt sit ups

- One person completes a whole round before their partner starts a new round.

- If you cant do L pull ups, you can do knee tuck pull ups or ring rows.

- Standard for KB push up is shoulder below elbow, and maintain that hollow body!

WOD

5 Rounds for time:
Run 400m
20 Kettlebell Swings
20 Lunges

RX-32/24
INT-24/16
BEG-3 rounds – 16/8

Here is a interesting statistic for you – the attendance rate at your average commercial gym  is 1.67 visits per week!! Or 6 times per month. Not 2 or 3 times but 1.67…

Now let’s look at the opposite end of the spectrum. Huge congrats to the following members for top attendance in the month of May!

 This does not even include Saturday sessions!

 If you want to know how many times you attended let me know and I can give you the number

WOD

In pairs complete the following chipper total as fast as possible.

• 200 double unders
• 180 Wall balls
• 160 Shoulder to O/H (30/20kg)
• 140 Box Jumps
• 120 Push ups
• 100 – 40m shuttle runs
• 80 – Front squats (30/20kg)
• 60 – KB Swings (24/16kg)
• 40 – Pull Ups
• 20 – Burpees
• 10 – Wall Climbs

- There is a 30min cap on this workout

- Only one person allowed to work at any time.

- Before moving on to the next excercise, the previous station total has to be completed first.

Remember to come in a bit early, or stay a bit later to practice the skill of the month – Handstand.

Fun times, boom!

What will you PR on this month? 2x body weight deadlift, First pull up, muscle up, double under or handstand press up...?

No class on Monday the 4th of June team. Look forward to a big day in the cage on Tuesday! Why not go for a 5km run tomorrow, or test you 7min burpee AMRAP?

Loving the monthly PR board. Make it your goal to get on the PR board every month.

We’re also introducing a ‘skill of the month’. The idea is that every time you come in to the gym you spend a little bit of time before or after class practicing the skill of the month. The skill to improve on or master this month is the HS (handstand). Don’t confuse this for the HSPU (handstand push up), we’ll get to that at a later stage. This month just focus on getting more comfortable upside down, without worrying about the push up. If you are already a handstand ninja, then here is a challenge for you: Do a 1min unbroken handstand (I’m currently working on achieving this, my best result is 54sec). I’ll do regular posts this month with tips on how to progress through this movement. Check out the video below on how to start.