NO BREAD DAY 40/54

WOD

“Barbara“

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Scale 1: 10 Pull-ups / 20 Push ups / 30 sit ups / 40 squats – 5 rounds

Scale 2: 10 Pull-ups / 20 Push ups / 30 sit ups / 40 squats – 4 rounds

Scale 3: 5 Pull-Ups / 10 Push Ups / 20 Sit Ups / 30 Squats – 5 rounds

NO BREAD DAY 39/54

As you can see from the pyramid above, METABOLIC CONDITIONING  is at the base of what we do. Met Con is the CrossFit word for cardio. Its your heart and lung health. So don’t you dare not turn up today !

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WOD

5km run

 Then:

TABATA Toes to bar 

NO BREAD DAY 38/54

What we’re about in a nut shell

Strength/Skill

Hang power snatch 5 reps EMOTM for 5min

Overhead squat 5 reps EMOTM for 5min

Squat snatch 5 reps EMOTM for 5min

*the focus here is TECHNIQUE. We ‘re not gonna go too heavy, just really going to hone in on the movements. The weight can remain the same for all 3 movements.

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WOD

12min on the clock
1 Wallball
1 Kettlebell Swing
2 Wallballs
2 Kettlebell Swings
etc

NO BREAD DAY 37/54

Strength

Push Press

5 – 5 – 5 – 5 – 5

*These are 5 heavy sets.

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WOD

11 min AMRAP: all double bells

NO BREAD DAY 36/54

Blake at the Auckland CrossFit Games – Log Clean and press

Skill/Strength:

Hang power clean 5 reps EMOTM for 5min

Front squat 5 reps EMOTM for 5min

Squat clean 5 reps EMOTM for 5min

*the focus here is TECHNIQUE. We ‘re not gonna go too heavy, just really going to hone in on the movements. The weight can remain the same for all 3 movements.

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WOD

3 rounds for time:

run 400m

12 Med Ball Squat Cleans

21 Box jumps

*Hips and knees must be extended on the box.

NO BREAD DAY 34/54

After the sessions on Saturday morning why don’t you come out to the Big Boys Toys and support Wykie and Blake as they take on the best CrossFit athletes from around the country. There will also be ladies and masters devisions, so will be very entertaining and inspiring!

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WOD:

‘HEAVY HELEN’

Run 400m

21 Swings (32/24)

12 Chest to bar Pull Ups

or

‘Running GRACE’

800m Run

30 clean and jerks (60/40kg)

800m run

NO BREAD DAY 33/54

Lifting with the boys

How we doing awesome andfit!? The sunshine and warm weather has arrived, we’re eating healthy and training hard – life is good! We’ve got some new equipment arriving at the end of the month, we’re getting dumbbells, sleds to push and more ropes to hang and climb. Cant wait to incorporate these new toys into our WODs.

Check out the cool new tool we have on the bottom of the website – Its links to videos of all the movements we do in CrossFit. So if you are not sure what a certain movement looks like for the next days WOD, or just want to get some extra information on a exercise, just click on the little barbels man and all the movements will appear in a table for you to select from!

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Warm up: 2min barefoot skip / Mobility: Hamstrings and lower back / Skill: Deadlift

Strength:

Snatch grip deadlift

EMOTM perform 3 lifts.

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WOD:

10min AMRAP

10 Deadlifts

50 Double ynders

NO BREAD DAY 32/54

How we doing andfit!? Its day 32 of the no bread challenge already. If you are anything like me, the first 3 weeks went extremely well, motivation was high, I was prepared with pre-packed meals and i was feeling good about the change. Week 4 and 5, motivation levels have definitely dropped and compromise have certainly started to make its way into my NO BREAD way of life! What about you? Still going strong? Dont you lie to coach, I’ve heard about that slice of Vogel and that half a brownie you had With only 3 weeks to go, lets tighten things back up and finish strong! I cant wait to re-test the benchmarks with guys and to see the improvements made. Really hope some of you have also found the past week or two hard otherwise I’ve just done a confession session for nothing…

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Warm up: TABATA Double Unders / Mobility prep: Calves / Skill: Running mechanics

WOD

For time:

Run 1.6km

30 Front Squats (60/40kg)

NO BREAD DAY 31/54

Mobility prep: Shoulders / Test: Max unbroken pull ups

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Strength:

3 – 3 – 3 – 3 – 3 – 3 – 3

Weighted Pull up

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WOD:

10min AMRAP

5 Burpees

10 Push Ups

15 Swings (32/24)