» CrossFit

Monday 7 January

Wykie — Sun, 06 Jan 2013 06:16:26 +0000

Member profile: Doug Maarschalk

1. Tell us about your sports and fitness background?

I played rugby through school and university but was plagued by injury niggles. More recently, before Andfit, most of my fitness activity involved social sport and infrequent weights training at the gym.

2. What do you do for a profession?

I’m operations manager for a niche financial services firm in Auckland, Tax Management New Zealand Ltd. A lot of sitting at a desk so hip flexibility is a challenge.

3. How did you get involved in CrossFit?

Daniel Faris. The great CrossFit evangelist. I had always really liked the concept of CrossFit but the price and distance from home of other CF gyms were prohibitive. It made sense that I should join when Andfit provided an option where neither was a problem. Have loved it from day one!

4. Do you remember what your first WOD was?

Not exactly but I do remember I wanted to throw up afterwards. I think Kettle Bell swings were involved.

5. When did you start coming to AndFit?

Last week of November 2011… back when we had those nasty pull up bars.

6. What is your favorite WOD/Movement(s)? Least favorite?

Favorite movements would be pull ups, bench press and ring dips.

Least favorite is probably wall balls and hill runs.

7. What are your short term and long term goals of CrossFit?

Short Term:

Master double unders and Ring muscle ups. Increase intensity in WOD’s (no resting).

Long term:

Increased strength and flexibility. Compete in CF competitions.

8. What is your biggest accomplishment in CrossFit so far?

22 pull ups in a row.

9. What is something that we don’t know about you?

I can blow air out of my right eye… you asked for obscure talents! Its been captured on an underwater camera.

10. Any advice for people just getting started?

Keep turning up. Even if you have injury niggles, you will be able to find other exercises to do that don’t affect the injured area. You’ll be surprised how quickly your fitness and strength improve. It’s also a great bunch of people to train with.

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Strength:

Find 5Rm back squat.

———————-

WOD:

5 x 400m run

*90sec rest between sets

*score equals total time for all five rounds including the rest.

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Saturday 5 January

Wykie — Fri, 04 Jan 2013 06:00:22 +0000

I love Adrian Bozman! He took me through my level 1 Crossfit Certification. Absolute champion.

“Tom“
Complete as many rounds in 25 minutes
7 muscle ups
11 thrusters (70/45kg)
14 toes to bar

*Scale muscle ups with 7 Ring Dips.

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Friday 4 January

Wykie — Thu, 03 Jan 2013 06:00:26 +0000

WOD

For Time:

50 Double unders, then….

100 Kettle bell swings (32kg/24 kg)

On the minute penalty:

10 Double unders

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Thursday 3 January

Wykie — Wed, 02 Jan 2013 06:00:57 +0000

I’m gonna start talking to you guys like this guys is talking to the class… NOT! Wow I can hardly make out what he is on about. He does have some good points on the rope climb though

For time:
50 Medicine ball cleans
Rope climb, 5 ascents
40 Medicine ball cleans
Rope climb, 4 ascents
30 Medicine ball cleans
Rope climb, 3 ascents
20 Medicine ball cleans
Rope climb, 2 ascents
10 Medicine ball cleans
Rope climb, 1 ascent

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Saturday 29 December

Wykie — Fri, 28 Dec 2012 06:00:27 +0000

WOD:

EVA

5 Rounds:

800m Run

30 Kettlebell Swings (70,53)

30 Pullups

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Friday 28 December

Wykie — Thu, 27 Dec 2012 06:00:10 +0000

Post Beach WOD breakie

Strength:

For weight:

Shoulder press 1-1-1-1-1

Push press 3-3-3-3-3

Push jerk 5-5-5-5-5

———————-

Finisher:

100 sit ups for time

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Thursday 27 December

Wykie — Tue, 25 Dec 2012 06:00:27 +0000

Bryn box jumping like a boss

WOD

Complete as many rounds as possible in 15 minutes of:
8 Ring dips
10 Box jumps,
12 Barbell Overhead walking lunge (40/25kg)

——————-

Loving the thick Safa accent in this clip!

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Monday 24 December

Wykie — Sun, 23 Dec 2012 06:00:45 +0000

Dumbbell snatching

“Tabata This!”

Tabata Double Unders
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

* Score = the sum of the lowest set for each excercise

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Saturday 22 December

Wykie — Fri, 21 Dec 2012 06:00:25 +0000

Coach will be doing this on the beach in the Gold Coach today (will post my photo), but you guys can do in the concrete jungle. Miss you already, work hard before your Christmas break!

WOD

“Griff”

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

——————————

After Griff do 15-20min of work on goats or mobility.

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Friday 21 December

Wykie — Thu, 20 Dec 2012 06:00:55 +0000

Rose between 2 thorns.

WOD:

For time:
20 Wall ball shots
20 Sit-ups
20 Box jump
20 Push-ups
20 Clean (60/40kg)
20 Double-unders
20 Thrusters, 15/7.5kg dumbbells
20 Pull-ups
20 Overhead squat (42.5/30kg)
20 Kettlebell swings, 1.5 poods
20 Push press (42.5/30kg)
20 Dips
20 Sumo deadlift high pull (42.5/30kg)
20 Burpees
20 Back squat (60/40kg)
20 GHD sit-ups
20 Walking lunge steps
20 Deadlift (60/40kg)
20 Knees to elbows
20 Front squat (60/40kg)

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