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Friday FRAN day! 30 November
NO BREAD DAY 52/54
FRAN
21 – 15 – 9
Thruster (42.5/30kg)
Pull Ups
*If scaled correctly this should be a sub 7min workout
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CrossFit Games 2012 Fran
Men
Women
Thursday 29 November
NO BREAD DAY 51/54
Coach during the 1km sand bag run at the Auckland Games. I did pass both those boys
Awesome, so you RX’d the WOD. But at what cost?
Cool man. You went RX for Fran. Awesome job, we’re all so proud of you! Too bad no one got to see you finish because you took 23 minutes and everyone went home.
Every WOD you do, has an appropriate stimulus in mind. Weather it be hard & fast or slow and grueling there is always, always an intended stimulus. If you scale the workout wrong – go to heavy and it takes to long, or go to light and get through it too quick, you’ve missed the intended response that workout was meant to produce. 17 minute “Annie”. 50 second “Grace”. 2 minute “Amanda”. If these numbers sound horribly, horribly wrong to you, it’s because they probably are.
Greg Glassman (Founder & CEO of CrossFit Inc.) was once asked how he came up with the Prescription (RX) for workouts. Greg based the prescription for his WOD’s around weights that would give a 85kg fit male a brutally awesome workout. And eventually, women’s weights were based off 66% of the males. So, are you a 85kg hunk of meat & muscle? Or are you a little on the heavy side with only 4 months of CrossFit under your belt? Remember, hitting WOD’s RX is an awesome goal to strive to achieve, so don’t let your ego get in the way of your safety & mechanics.
On the other hand, do you find yourself finishing workouts, with barely a bead of sweat on your forehead? Are you finishing WOD’s 8 minutes before anyone else, surrounded in plates that you’ve taken off your barbell? You may be suffering from a common condition that called “Bitching It”. Symptom’s include, using light weights that don’t challenge you, scaling movement’s to make them easier & most commonly, not putting in 100%. This is the other end of the RX scale. Sure, you may not be able to hit some WOD’s RX, that’s cool. But that doesn’t mean that you need to scale every movement & weight under the sun, just to avoid a little ‘Hard Work’.
And if ever you are in doubt about what weight you should be using, or how you can scale your WOD, always ask one of our ridiculously good looking & knowledgeable Coaches to give you a hand.
From now on we’ll be telling you how long the WOD is suppose to take, and we’ll help you scale appropriately to achieve that time domain eg. FRAN is suppose to be a hard and fast 3-7 minute WOD, HELEN is meant to be a 7-12min WOD and NANCY a 12-20min.
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a) Split Jerk
2 – 2 – 2 – 2 – 2
*Alternating legs for the double
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b) Team WOD (3 per team)
15min AMRAP
Partner 1 runs 200m
Partner 2 Holds the plank
Partner 3 Burpees
*The runner goes into burpees, the person doing burpees moves on to the plank and the person holding the plank goes for a run.
*Score = total burpees done.
Wednesday 28 November
NO BREAD DAY 50/54
Benchmark testing day 2
CrossFit Total
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Note: We’ll be squatting deeper than the boys in the video – really average depth and a good example of athletes sacrificing the most important part – RANGE OF MOTION for a heavy load.
Tuesday 27 November
NO BREAD DAY 49/54
Benchmark testing day 1
a) 2km time trial
b) 2min max tests
- Pull ups
- Push ups
- Sit ups
- Double unders
Monday 26 Novemebr
NO BREAD DAY 48/54
CrossFit’s growth
The total number of registered CrossFit affiliates hit 5000 a couple of weeks ago. 5000 CrossFit gyms around the world! When the first New Zealand CrossFit opened back in early 2008, there were about 500. Now there are 270 odd in Aussie, and we have 52 in NZ (20 in Auckland), which must make us one of the fastest growth areas per head of population. Kiwis obviously love to CrossFit and there is no signs of the freight train slowing down. This is obviously not a fad…..
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Last week of NO BREAD
Here we go champions, last week of NO BREAD! We’re celebrating on Saturday night by going out for Pizzas, Beer and tenpin bowling. If you have not RSVP’d yet please do as we need to book the lanes for tenpin by Wednesday. We’re re-testing all the benchmarks this week. We really want to celebrate the gains everyone has made so please post your improvements on Facebook and share the success!
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Strength:
20min to find 3RM Front Squat
*Use last Tuesday’s 1RM as a guide
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WOD
CrossFit.com workout of the day
For time:
5 Front squats
25 pull-ups
4 Front squats
20 pull-ups
3 Front squats
15 pull-ups
2 Front squats
10 pull-ups
1 Front squat
5 pull-ups
Notes:
Front Squat should be heavy! So select an appropriate weight based on your 3RM.
We’ll be squatting from the squat racks.
We’ll run two heats so that we all have someone pushing us through it and watching our standards for us.
Friday 23 November
NO BREAD DAY 45/54
If anyone is crazy enough to come and join me for this crazy WOD on Saturday morning, i’ll be starting at 7:30am from andfit.
Run 15.6km
150 burpee pull ups
This will not be the workout for everyone on Saturday though, there will be a standard WOD for Saturday too
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Strength
Hang Power Clean
5 – 4 – 3 – 2 – 1
*Make each set a heavy working set and attempt a PR on the single rep.
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WOD
‘Elizabeth’
21 – 15 – 9
Clean (60/40kg)
Ring Dips
Thursday 22nd November
NO BREAD DAY 45/54
Biltong will be delivered to andfit every 2nd Wednesday starting this week. If you would like some, you can transfer your money into this account ahead of time and collect your biltong on the Wednesday: 12-3048-0511655-00. Biltong will come in $5 packs.
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WOD
5 rounds for total time of:
30 KB SDHP 24/16kg
10 Squat Clean to Thrusters 45/30kg
20 Shoot troughs (40cm box)
-Rest 3 minutes.
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Here is a cool video for those of you who are into a bit of sport science.
Wednesday 21 November
NO BREAD DAY 44/54
Pizzas, beer and bowling
Lets break the NO BREAD Challenge in style – PIZZAS AND BEER! Team on Saturday the 1st of December we’ll be meeting at Macs Brewbar 23-27 Nuffield Street Newmarket at 6:30pm for dinner. We’ll then head up to the tenpin bowling place in Newmarket to show of our skill and apply the fitness we’ve gained at 8pm (accuracy, balance, speed and power are all part of the 10 physical components of CrossFit). Please email me or put your name on the whiteboard in the gym by Friday if you want to join us for tenpin bowling. Looking forward to beating you all!
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Gymnastics skill:
Ring plank 5×5
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Strenght:
Deadlift
5 – 5 – 5 - 3 – 3 – 3
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WOD:
For time perform
100 Swings (24/16kg)
50 Burpees.
*You can partition the reps as you like.
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The Deadlift. What an amazing movement! It use to be called the health lift. Doing this lift properly will literally save your life. Nothing teaches the hamstrings, glutes and back to work together and in correct sequence like the deadlift does. This thing will make you strong and improve your quality of life. So why are you so nervous about performing this movement? You’ve tweaked your back doing it once? Yes we can shift a lot of weight doing the deadlift, but that does not mean that every time we go to deadlift we have to lift more than the previous time we lifted. I think we often go into it with this mentality. Lets slow it down, approach the bar prepared and tight, organised as Kelly says. Here are a few videos for you to watch in preparation for tomorrows deadlifts. We’re going to keep the weight slightly lighter to focus on great technique.
Tuesday 20 November
NO BREAD DAY 43/54
Harley, chalking up before the clean ladder at the Mount National Team Comp
11 more days till the NO BREAD challenge ends. Although we’ve really gone to the extreme during the challenge, avoiding bread, rice, pasta, potato and sugar all together, I encourage you to start living a NO BREAD lifestyle even after the challenge. You might dial it back a bit, but still focus on making the bulk of your meals meat and greens and keep the white starchy carbs to a minimum and the sugar only for special occasions. Here is a reminder of our prescription: Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep intake to levels that will support exercise but not body fat.
NO BREAD BENCHMARK TESTING
I know you are all very excited about retesting the benchmark workouts we did at the start of the challenge. Well the time has come! Next week we’ll be doing the benchmarks on these days:
Tuesday: 2km run and 2min max rep tests – pull up, push up, sit up and double unders.
Wednesday: CrossFit Total – 1RM Back Squat, Shoulder Press and Deadlift.
Friday/Saturday: FRAN.
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Skill:
Handstand
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Strength:
Front Squat: Find 1RM
Rest, then:
AMRAP at 85% of max (All squats done at 3 seconds to the bottom, explode up, no rest at the top)
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WOD:
3 rounds
7 HSPU
14 Swings (32/24kg)
21 double unders
D5 Creation