Bryn with a nice full extension overhead

Ever wondered why we squat? Here is a quote from Mark Rippetoe that Dan F sent through to me today:

“There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength and overall systemic conditioning than the correctly performed full squat”.

 - Coach Mark Rippetoe

We’re gonna even squat more from now on team…

WOD

For Time:

25 Each Hand
-One Hand KB Swing (24/16kg)
-One Hand KB Clean (24/16kg)
-One Hand KB Push Press (24/16kg)
-One Hand KB Snatch (24/16kg)

WOD:

Four rounds:

10 unbroken Front Squats @ 70% 1RM

Run 400m

Rest between rounds = the same amount of time it took to complete the last round

• Weight has to be cleaned from the ground to start the set of front squats.

Happy Birthday Harley!!!!

The Andfit ladies understand the importance of strength, and the value it. Strong is the new skinny. Loving your work ladies!

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Bench Press

1 – 1 – 1 – 1 – 1 – 1 – 1

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WOD

21 – 15 – 9

Air Squat

Push Ups

Sit Ups (ab mat)

The team that took part in last Saturday’s fundraiser.

Strength

Weighted Pull Ups

1-1-1-1-1-1-1

*Aim is to find 1RM

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TABATA Double Unders

*Score = set with the lowest number of reps

rest 2 min

TABATA Pull Ups

*Score = Total reps over the 8 sets

Gina and Jamie – Mum and son pull up challange

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.

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!

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.