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Posted by: Wykie | on November 27, 2012

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.

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Posted by: Wykie | on November 26, 2012

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

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Posted by: Wykie | on November 25, 2012

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.

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Posted by: Wykie | on November 22, 2012

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

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Posted by: Wykie | on November 21, 2012

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.

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Posted by: Wykie | on November 20, 2012

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.

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Posted by: Wykie | on November 19, 2012

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

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Posted by: Wykie | on November 18, 2012

Monday 19 November

NO BREAD DAY 42/54

The key thing we learnt at the gymnastics cert this weekend is that POSITION and maintaining position is the most important thing when it comes to moving well, safe and for improvement long term. What is position? Its staying organised. Keeping all body parts as close to the mid-line as possible. Moving the shortest distance possible and not wasting any energy. Position is best practise with no load and just simply using body weight (gymnastics). We can then take those well practiced positions and apply them to everything else we do in CrossFit. Want to increase the amount of weight you can press or snatch? Lets start by drilling good position over and over again untill it becomes second nature and those weights will start moving up more efficiently. If this makes no sense what so ever, do not worry you’ll see in practice starting tomorrow

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Mobility: Hold bottom of Squat for 2min / Warm Up: Crab walk, hollow rock, tight arch