NO BREAD DAY 30/54

Hey athletes, I was reminded today of a simple but great truth – fitness is a life long journey. We are all super passionate about our fitness and can sometimes get so excited about it that we attempt things that arguably we’re not quite ready for. I’m not wanting to discourage you to attempt and try things you havent done before, but I do want you to remember the sequence in which we do things at andfit:

First – TECHNIQUE

If you are serious about increasing your performance and staying safe then technique must be your number one priority.

Second – CONSISTENCY

Want to start upping the intensity by increasing the weight you are lifting or by moving faster through a movement? Ask yourself this question: Can I consistently maintain good technique at this movement at the current intensity (weight,height or speed)? If the answer is yes then up the intensity. If you cannot show consistency at the given movement yet then stay at the current intensity untill you can.

Finally – INTENSITY

Intensity is what we are after. It directly relates to results. No intensity = no results. So we need intensity, but certainly not at the expense of good sound movement!

So remember guys, you have a lifetime to get that muscle up, handstand push up, 200kg deadlift or sub 3min Fran. Be diligent with technique work, disciplined with mobility and deadly with the strength work you need to achieve your goals!

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Warm Up: Bare foot skip 2min then 5 burpees every 30sec for 3min / Mobility prep (5min): Hips / Skill (5min): SDHP

 WOD: 

 40 Wall Balls (10/6kg)

30 SDHP (50/30kg)

20 Box Jumps (60/50cm)

10 Chest 2 Bar Pull Ups

100 Sit Ups

10 Chest 2 Bar Pull Ups

20 Box Jumps (60/50cm)

30 SDHP

40 Wall Balls

NO BREAD DAY 29/54

REMEMBER SESSIONS ARE NOW 1HR WITH A 5:45AM AND 4:45PM START!

We had a great time working out in the park on Saturday morning, well I had a great time watching the team workout should I say We’ll be heading to the bays for some beach WODS later this month and into December for sure!

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Warm Up: Burgner / Mobility prep: Shoulders / Skill : Snatch

Strength:

EMOTM for 10min perform 3 heavy snatches.

WOD:

TABATA Plank to press 

NO BREAD DAY 26/54

Session Times Changing!

New session times kick off next week with all sessions going to an hour. The 6am will go to a 5:45am start and the 4:30pm will go to a 4:45pm start. We’re also bringing back the Friday 6:45am session!

Saturday WOD in the Sun (we hope)

This Saturday we’ll be doing an outdoor WOD at Tahaki reserve in Mount Eden at 9am. Come and join us for some fun in the sun. Feel free to bring a friend along. We’ll be going for breakie at Altar Cafe after the workout. See you in the park!

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WOD:

5 Rounds for time of

10 Ring dips

20 Sit Ups (ab mat)

30 double unders (unbroken)

Hill run

NO BREAD DAY 25/54

Strength:

Turkish Get Up

3 – 2 – 1 – 1 – 2 – 3

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WOD:

5 rounds for time

5 TGU @ 24/16kg (5 in total)

Run 200m

10 Burpees

NO BREAD DAY 24/544

Srength:

Box Squat 5×5

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WOD:

Kettlebell Jackie

3 min max swings (24/16)

50 thusters (20/15)

30 pull ups

*for every swing you perform during the 3min you get to take off 1sec from your total time

NO BREAD DAY 23/54

WOD

21-18-15-12-9-6-3 reps for time of:
40/30kg Sumo deadlift high pull
Lateral jumps, over 50/60cm obstacle

NO BREAD DAY 22/54

Ginge with a massive 145kg bench press

Strength:

Work up to a heavy 2 rep shoulder press then maintain for:

2-2-2-2-2-2-2

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WOD:

10-9-8-7-6-5-4-3-2-1

Push up

Pull up

Squat

NO BREAD DAY 20/54

Great deadlifting on Thursday with many PR’s going up! Above on the left is Pots standing up 150kg! Some of the boys were jealous

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 WOD

‘CARDS’

In teams of 2 or 3, work through a pack of cards taking turns to flip over a card. The number on the card dictates the amount of reps you perform. Picture cards = 10 reps, Aces = 11 reps and the Jokers = 20 Burpees.

Hearts – 200m sprint

Diamonds – KB Front Squat

Spades – Burpee Pull Ups

Clubs – Wall Ball

NO BREAD DAY 19/54

Skill work: Pistol squat

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WOD: 20min AMRAP

1 Wall Climb

2 Pistol squats (2 per leg)

3 Burpees

4 Ring push ups

200m plate run (20/10kg)