We’re keen to get some teams entered for the HPU Play Offs in May. Please email [email protected] if you’re keen to jump in a team. 6 in a team should be fun! Team comps are a great way to start if you are thinking of competing, much less intimidating and stressfull that a individual comp.

Olympic lifting

2 Clean and Jerks @ 70% EMOM for 5:00 – do not go above percentage

Strength

20 mins to establish a 1RM Back Squat

Notes: The Cleans should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 140kg, walk out with approximately 150kg. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.

Conditioning

100 KB Swings 24/16kg
50 HSPUs

Olympic lifting

15 minutes to establish a 1RM Snatch

or

EMOTM for 10min 3 medium to heavy Snatches

Conditioning

For time:

50 Burpees
20 Front Squats @ 80%
50 Burpees

Open week 1 is in the books! (Unless you want to give it one more nudge today at 9:30 or 12:30 Remember to submit your scores guys so that I can validate them for you. Has to be done by 2pm today!

Well done to Sandy and Gareth for completing their CrossFit self defence course on the weekend. the photo above is with the legend Tony Blauer. We look forward to learning some stuff from you guys!

Todays workout:

Strength

Back Squat: 4X5@80%,­ quick up and down with no pause every set – rest 2:00

Conditioning

Modified from CrossFit.com 140218

Note: The original HQ workout had cleans at 225/155#

7 minute AMRAP of:

5 Box Jumps
3 Cleans (any style) 85/60 kg

 If you are doing the Open please remember to submit your scores online at games.crossfit.com before 2PM Tuesday!

We had a great Weekend with the first WOD of the 2014 CrossFit Games Open. It all sounds very official and serrious but really its just an amazing event for all of us to be a part of and to give a go. The Open builds comunity, challanges you to achieve new things and gives you some great benchmarks to improve on in the coming years. And guess what… YOU CAN STILL SIGN UP! Entries close 2pm on Tuesday so if you whish you signed up its not too late. We’re currently sitting on 59 sign ups which means we reached our goal of 54 – beating last years sign up number and causing some pain for the coaches! If we reach 60 sign ups coach Wykie gets some serrious pain too doing 4 benchmark WODs back to back against 4 of our athletes next Tuesday afternoon (WODs are: King Kong, Fran, Diane and Grace)

Coaches punishment 5:30pm Tuesday – Not to be missed

The coaches will all be doing FRAN at the same time on Tuesday at 5:30pm (right in the middle of our 2 bussiest classes of the week – Tuesday 4:45 and 5:45pm) so most of you will have the pleasure of watching them suffer. And yes there is a catch… They will have a 400m buy in and cash out and everytime they drop the bar or come off the pull up bar they will have to do 3 burpees

Workout of the Day

Open WOD 14.1

10min AMRAP

30 Double unders

15 Ground to overhead (35/25kg)

or

10min AMRAP

Row 250

10 burpee C2B Pull Ups

Straight after your 10min WOD of choice you will have 10min to establish a 1RM Power clean.

Here are some thoughts from Coach Rudy on how to attack 14.1:

-This is an effort that will punish you BADLY for allowing yourself to go anaerobic too quickly. If you’re an athlete that sees immediate HR spikes on continuous effort pieces – your goal has got to be to stay behind that spike, then work quickly once it hits to maintain fast work/rest intervals. Typically someone who leans more to the anaerobic side will completely fatigue at the 3:00 mark, and will not be able to sustain consistent effort at this point. If this is you, your job is to try to keep HR down by deliberate pacing, and when lactic threshold hits, go to quick work rest intervals to try to maintain.

We have tested a few rounds with some of our athletes today. Some went 160 BPM plus right away, others never got above 165 for 3 rounds. For all of you, I would test one round – then immediately check HR. If you’re one of those quick spikers, you MUST maintain a calm pace. Once pace has diminished, I would suggest quick sets of 5s or 8/7-9/6 on the snatches. This should allow for you to keep moving, yet make the suck more manageable.

-Power Snatches are – give or take – just as fast as Muscle Snatches. Don’t be swayed by the easy Muscle Snatch. I know, it’s light and feels easy, but the grip, back and shoulder fatigue that will set in will grab you by the nuts (or ovaries), and not let go. This is a technique effort, even though I know it doesn’t feel like it. We’ve had multiple people test Muscle vs. Power Snatch, and they all have reported roughly the same time per round, with far less shoulder fatigue. Remember: hips down into a good first pull position, then keep the bar close and let the drive from the legs do the work. This is exactly why we do thousands of reps through the year, with hopefully perfect technique.

-Don’t ask me about small, steel plate again. I don’t care if you have small plates, and the rules allow for you to just go past the knees. That shit is dumb. Put bumpers on, and do it like you’ve trained for. Not to mention, tell me how your back feels after 100 or so stiff-legged Snatches.

-Should you Power Clean & Push Press ever? This is purely individual. It’s slower, for sure – about 3 seconds per round. However, if your a person who burns quickly with lactic acid, it may be a good switch for a round or two. I don’t know how pretty they will be after your shoulders are as hard as boulders, but it is a personal option.

-Should you break early or ever? This is one that is personal, but I will say dogmatically – you must break before you have to break. If the workout forces you to break because of grip, shoulder or back fatigue, you will not recover. For those who spike quickly, I would suggest early breaks – even something like 8/7-9/6 from the start – as long as very little rest is allowed. For those that can sustain efforts longer, I would suggest breaking well before a threshold where it becomes necessary. For everyone this is different, but my general rule would be: as soon as the pace falls off because you’re stalling overhead, or (god forbid) resting in the hang, it’s time to break.

-Don’t be a spazz with your jump rope. Seriously. Lay it neatly down after each round, so you don’t have to spend 30 seconds unwrapping it before the next set. If you don’t know this already, cock-punch yourself.

Here’s whats happening at the box today:

7:00AM – Oxygen Bootcamp

8:15AM – CrossFit Kids

8:00AM CrossFit + Free Trial ALL VISITORS WELCOME!

9:00AM – 11:00AM Open WOD 14.1

Its going to be an epic day in the box with the first CrossFit Games Open WOD 14.1! If you are coming to train at 8AM stick around after your workout, grab a coffee and support those doing the Open WOD. By the way you can still sign up, enties dont close till 2PM Tuesday!

WOD:

‘Partner Helen’

400m run

21 Swings (24/16)

12 Pull ups

*Partners alternate excercises eg. Partner 1 runs 400m / Partner 2 does 21 Swings / Partner 1 Does pull ups and so on….

WORKOUT 14.1

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
55-lb. power snatches, 15 reps

MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
65-lb. power snatches, 15 reps

MASTERS WOMEN - includes Masters Women 55+
30 double-unders
45-lb. power snatches, 15 reps

Notes
This workout begins with the Athlete holding their jump rope with the barbell loaded to the appropriate weight. After 30 double-unders are completed the athlete will move to the barbell to perform power snatches. For the power snatch to count, the barbell will move from the ground (or below the knee if the barbell is unloaded) to the overhead position with the knees, hips and shoulders extended in one line. After the 15 reps, they will move back to the jump rope and begin the next round.

Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed.

Equipment
• Jump rope
• Barbell
• Collars
• Plates to load to the appropriate weight for your division

Video Submission Standards

Click here to see an example of a valid video submission.

Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from the side so it is clear that the barbell is locked out overhead and the rope is passing twice under the feet.

The CrossFit Games Open WOD 14.1 gets released today at 2pm. Keep an eye on games.crossfit.com for the live announcement and 2 top athletes Gareth Fisher and Marcus Hendren going head to head on the workout.

A longer chipper style WOD for you today team. If you’re planning on hitting the Open WOD on Saturday morning then come in and work at a lighter intensity, I believe its better to come in and move than take the day off completelly. More than happy for you to come in and just roll out and do mobility work too.

For time:

800m Run

5 Muscle Ups (15 Dips)

10 Single arm swings per arm 32/24

15 Burpees

20 Deadlifts 100/60

800m run

20 Deadlifts 100/60

15 Burpees

10 single arm swings per arm 32/24

5 muscle ups

800m run

Ever wondered why we snatch so much? The snatch is a super high skill movement, arguably the most technical movement we do. If you can learn how to move efficiently through the 3 positions of the snatch and master a full depth overhead catch like Ido is showing us beautifully here then there is no doubt in my mind that you will be able to learn any other movements we through at you, and in fact I reckon those less technical movement will become somewhat basic to you. A quick example of this is the comparison between a hang snatch and a kettlebell swing – very similar movements. If your hang snatch gets up to around 60-80kg boys and around 40-50kg ladies how easy do you think you’ll find a 24 and 16kg kettlebell swing? Very easy I would suggest. The Olympic lifts have amazing carry over to all the other movement we do, it will strengthen your core like you would not believe (crunches have nothing on the snatch just believe me) and if you practice these lifts often you’ll see great improvements in flexibility and mobility as well as balance for you slightly uncoordinated ones

“All sports require different amounts of muscle synchronization, balance, flexibility, and coordination as well as strength, speed, power, and metabolic development. Olympic weightlifting provides development in all these areas.” (Wenzel & Perfetto 1992) 

Gymnastics

10min Muscle up practice

Olympic lifting

12 minutes to establish a 1RM Hang Clean (just above the knee) and Jerk

Conditioning

7 minute AMRAP of:

25 Double Unders
3 Thrusters 70/47.5kg

Strength

Back Squat: @90% – quick up and down with no pause every set, rest 90 sec.

3 – 3 – 3 – 3

Conditioning

For time:

30 Split Jumps
10 HSPU
10 Hang Power Cleans 155/105#
30 Split Jumps
20 HSPU
10 Hang Power Cleans 155/105#
30 Split Jumps
30 HSPU
10 Hang Power Cleans 155/105#

This guy is a inspiration! Inia Raumati. He’s doing a series of 4 ultra marathons (250km) in the Sahara. He’s just finished the 1st one, 250km down and 3 more to go, 750km. So next time you complain about running 400m in a WOD think of Inia

Inia, we’re behind you mate – you’re a champion and we’re pumped to have you part of the Andfit family! Oh by the way guys, CrossFit was a key part of Inia’s preperation for this mighty adventure!

Strength/Skill

Handstand push up / Rope climb / GHD Sit up

Do 5 rounds for quality of:

Max HSPU (At least 15)

3 Rope climb

20 GHD Sit ups

Scaling options: (Choose a scale for each movement that will allow you to move continuosly without extended rest periods)

HSPU

Scale 1 – Max Kipping HSPU (at least 5) / Scale 2 – ME decreased ROM HSPU (at least 5) / Scale 3 – Negative HSPU (5) / Scale 4 – Kick ups (5)

Rope Climb

Scale 1 – 2 climbs / Scale 2 – 1 Climb / Scale 3 – 2 reduced height climbs / Scale 4 – Rope pull up(5)

GHD Sit up

Scale 1 – 12 GHD sit ups / Scale 2 – 8 GHD sit ups / Scale 3 – 20 AB mat sit ups

Conditioning:

5 x 200m Sprint

*Rest 30sec

Simon, Garmaine and Shiralee ran the Stirling Sport 11km on Sunday – great result team! CrossFit improves your running by the way…

Now that our CrossFit Games Open prep is done (we’ve done about a million wall balls, burpees and toes to bars you’ll start to see some running back in the WODs – Everyone say yay running! I’ve actually been suprised by the amount of people who have asked me when we’re gonna run again

We also had a great 2 hour coaches development session with the staff over the weekend. We all love learning and improving ourselves as coaches. We’re working super hard as a team to give you the best coaching posible and have consistancy amongst ourselves.

Olympic Lifting

1) 10 min. to establish a 1rm Snatch (or drill technique and positions for 10min)

2) 10 min. to establish a 1rm Clean & Jerk (or drill technique and positions for 10min)

Conditioning

Open Workout 13.5

Complete as many rounds and reps as possible in 4 minutes of:

15 Thrusters 45/30
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

Kids vs Coaches dodgeball battle last Saturday

Whats happening at the box today?

7AM – Bootcamp

8:15AM – Kids CrossFit

8AM – CrossFit

9AM – CrossFit + Free trial for visitors

Workout of the day

‘The 4 tripplets’

In teams of two complete each of the 4 WODs for max reps with a 1min transition between each workout. Each partner does 2 rounds of each workout (4 total rounds for the team). 1 person completes a whole round (90sec of work) and then rests while partner 2 does the same.

1.) 4 Rounds for max reps of:

30sec Wall ball

30sec Snatch

30sec Airdyne

2) 4 Rounds for max reps of:

30sec DB Snatch

30sec Duble unders

30sec Sit Ups

3) 4 Rounds for max reps of:

30sec Pull ups

30sec Swings

30sec Rowing

4) 4 Rounds for max reps of:

30sec Handstand pushup

30sec Toes to bar

30sec Air Squat

In teams of 2 with one person working at a time complete 10 Rounds (5 each) for time of:

10 Pull ups

15 Wall Balls

Hill run

Finisher:

TABATA Plank

Clasic #6 – Wykie, Hine, Dirk, Anya, Aidan and Sandy at the 2012 IT TAKES TWO TO TANGO comp in Takapuna. Not sure why Wykie is the only male not doing the carying here…

GET SIGNED UP FOR THE OPEN! games.crossfit.com

- Also jump on the Andfit Facebook page and make some suggestions for the Coaches challange fo when we hit 54 sign ups!

Olympic lifting

12 min to work to a max 3-Position Clean (1. Hi-Hang – shoulders even with or slightly behind bar, bar in contact with pelvis. 2. Hang – just above knee. Low-Hang – 2″ from the floor. ) + 1 Jerk.

Conditioning

For time:

50 Double-unders
21 KB Swings 24/16kg
21 HSPU
50 Double-unders
15 KB Swings 24/16kg
15 HSPU
50 Double-unders
9 KB Swings 24/16kg
9 HSPU

Clasic #9 – Coach Blake at the 2012 comp during the ground to overhead WOD and a packed out Andfit cage!

Strength

Back Squat: 2X3@90%, 2X2@95% quick up and down with no pause every set, rest 90 sec.

Conditioning

For time:

10 HSPU
30 Deadlifts 60/40
20 HSPU
20 Deadlifts 80/55
30 HSPU
10 Deadlifts 100/70

WOD:

15min AMRAP

200m run

10 squats

15 sit ups

20 step ups (10L/10R)

Finisher:

50 Hollow Rock

Clasic #10 - We’re bringing back 10 clasic photos from the last 2 years. Here is Phil and Aidan sharing 1st place at our first ever compitition back in 2012. This was long before Phil was part of Andfit. Who would have thought… Nice gash on the shin there Aidan!

Workout of the Day
Four 5-minute rounds for max reps in teams of three of:
3 Box Jump Overs
6 Dumbbell Push Press
9 Kettlebell Swings

Rest 2 minutes between rounds.

Only one team member may be working at any one time, and that team member must cycle through each exercise before the next teammate may begin.

Olympic lifting

10 min to work to a max 2-Position Clean (1. hi-hang – shoulders even with or slightly behind bar, bar in contact with pelvis, 2. hang – just above knee) + 1 Jerk.

Conditioning

21-15-9 of:

Power Cleans 60/42.5
C2B Pullups

For time.

Only 2 sessions today: 7AM and 5:30PM

We are offering a FREE week of OXYGEN Bootcamp next week as part of the launch. Please spread the word and get some of your family and friends along!

Workout of the day

3 Rounds for total reps:

You’ll spend 1min at each station and have a 1min rest between excercises

1) 10m Sled push (80/50)

2) Axle bar o/h lunge (30/17.5)

3) Pull ups

4) Single arm KB Swing (Russian) (24/16kg)

5) Burpees

Strength

Back Squat: 1X8@75%, 1X5@80%, 1X3@85%, 1X3@90% quick up and down with no pause every set, rest 90 sec.

Conditioning

9 minutes to complete:

30 Shoulder to OH 40/30kg
20 Burpee Box Jumps (60/50cm)
15 TTB
20 Shoulder to OH 55/40
30 Burpee Box Jumps (60/50cm)
15 TTB
ME Shoulder to OH 70/50kg in the remainder of the 9 minutes.

Todays WOD is classic Open prep – dont you chicken out on this awesome benchmark!

Olympic lifting

10 min to work to a max 2-Position Snatch (1. hi-hang – shoulders even with or slightly behind bar, bar in contact with pelvis, 2. hang – just above knee).

Conditioning

“Karen”

150 Wall Balls

For time.

Squad C – Comp Club

Olympic lifting

1) 10 min to work to a max 2-Position Snatch (1. hi-hang – shoulders even with or slightly behind bar, bar in contact with pelvis, 2. hang – just above knee).

Strength/Skill

1a) 3XME C2B Pull-ups – rest 2:00
1b) 3X20 (steps) Front Rack Walking Lunges – heaviest possible with continuous stride (no stopping to gather feet), rest 2:00

Conditioning

“Karen”

150 Wall Balls 20/14#

For time.