Yas, Dirk, Nash, Sandy and Gareth with Coach B at the CrossFit Oly lifting cert in Welington on the weekend. We value education and always look to improve ourselves. We look forward to learning from you guys!
Olympic Lifting
7X1 Snatches @ 70-80% (do not go above, make every rep perfect) – rest 60 sec.
Conditioning
For time:
20 HSPU
50 Double-Unders
10 OHS 55/35
20m HS Walk
10 OHS 55/35
50 Double-Unders
20 HSPU
One of those most beautifull squats around Imran :-)
Reminder that our FREE TRIAL SESSION is now at 9AM – Al welcome!
3 of our Coaches (Dirk, Sandy and Nash) and 2 of our athletes (Yas and Gareth) are down in Welington this weekend doing their CrossFit Olympic lifting certification with Coach Mike Burgener. Have a great time guys!
Team WOD
In teams of four, complete as many rounds and reps as possible in 24 minutes of:
Run 200 M
Sit ups x 20
Walking Lunges with Dumbbells (15/10kg) 20m
Box Jumps x 20 reps
Teams must rotate stations as a team, with only one team member working at each station. You cannot begin working on your next task until all team members have completed their station tasks and are ready to move one. Thus, you must work as a team, communicate effectively and motivate your teammates to keep moving throughout the 24 minutes.
China looking strong in the bottom of the snatch!
Olympic ligting
5×1 Mid-Hang Clean + Jerk @ 80% – rest 60-90 sec. (Do not go above 80%)
Conditioning
“Cindy”
AMRAP 20 min
5 Pull-ups
10 Push-ups
15 Air Squats
Andfit colour run team from the weekend.
Strength
12 minutes to establish a 1RM Push Press.
Conditioning
“Amanda”
9-7-5 of:
Muscle-Ups
Snatches (full) 60/42.5kg
For time.
Scale 1: muscle up reps (6, 4, 2)
Scale 2: muscle up reps (6, 4, 2) and 50/35kg
Scale 3: Muscle up reps (3, 2, 1) and 50/35kg
Scale 4: Seated Banded muscle ups and 50/35, 40/25 or 30/15
Squad C – Comp club
BBG
10 minutes to establish a 1RM Power Snatch.
Strength
10 minutes to establish a 1RM Push Press.
Conditioning
“Amanda”
Compare to 131025.
9-7-5 of:
Muscle-Ups
Snatches (full) 135/95#
For time.
Andfit – premium CrossFit gym in Mt Eden, Auckland
The Andfit family is growing rapidly and we’re loving it! Community is such a key part of who we are at Andfit and we want to make sure there is opportunity for us all to get to know each other. So put the 15th of February in your diary as we’ll be eating meat and hanging out in the sun at Mission Bay.
Skill work
Pistols / Rope climbs / Double unders
Conditioning
15 min AMRAP of:
20 KBS 24/16kg
10 KB Push Press (left) 24/16kg
10 KB Push Press (right) 24/16kg
20 Split Jumps
We’re very excited about the launch of our bootcamp OXYGEN! This will not be your standard bootcamp where half squats and worming press ups are the norm but instead OXYGEN will be a next level bootcamp where CrossFit standards are coached by qualified trainers. There will be a range of equipment used at OXYGEN bootcamp that will keep the workouts varied and fun! Mobility will also be a priority to keep attendees supple and safe.
Bootcamp could be a great first step for your family and friends that are intimidated by CrossFit and an opportunity for them to meet our awesome team and learn a bunch of the basic movements we do at the box.
You can join in for free! As members, bootcamp will be a great addition to the service we provide to you! All you have to do is let us know if you will be atending the AM or PM classes and thats it! So if you’re feeling like a bodyweight or more metabolic conditioning type workout one day then come to a bootcamp session instead – they will still be high intensity dont you worry!
Olympic Lifting
7X1 Mid-Hang Snatches @ 80% – rest 60-90 sec. (Do not go above 80%)
Strength/Skill
Back Squat: 4X8@80%, quick up and down with no pause every set, rest 90 sec.
Conditioning
8 minute AMRAP of:
50 Double-Unders
20 UB Wall Balls 20/14#
10 UB TTB
*The goal is to move calmly through the entire 8:00 without significant deviation of pace, and with smooth UB reps. If you can maintain a quick pace throughout all rounds then start fast. If not, choose a pace that will allow for minimum variance in intervals.
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Squad C
This week will be a brief de-load, then we’ll load for another three weeks before de-laoding the final week before the Open. Next week we’ll start discussing when we’ll schedule the Open workouts, and – if necessary – retests. I cannot believe how close the season is!
Olympic Lifting
7X1 Mid-Hang Snatches @ 80% – rest 60-90 sec. (Do not go above 80%)
Strength/Skill
1a) 3X5 less C2B Pull-ups than each set from 140106 – rest 60 sec.
1b) 3X20 (steps) Front Rack Walking Lunges (use axle bar if possible) @ 80% of heaviest load from140113 – continuous stride (no stopping to gather feet), rest 60 sec.
Conditioning
Same as above
WOD:
‘Auckland Annie versary’
50 Double unders
50 sit ups
6 Clean and Jerks (60/40)
40 Double unders
40 sit ups
6 Clean and Jerks (60/40)
30 Double unders
30 sit ups
6 Clean and Jerks (60/40)
20 Double unders
20 sit ups
6 Clean and Jerks (60/40)
10 Double unders
10 sit ups
6 Clean and Jerks (60/40)
Our free trial session for visitors is now at 9am on Saturdays. Feel free to bring any friends or family along to try CrossFit today!
There will be 2 sessions on Auckland anniversary day (Monday) – 7AM and 5:30PM
In teams of 3, with two people working at a time, complete:
225 Burpee Box Jump Overs
1200 Meter Med Ball Relay Run
300 Push-Ups
1200 Meter Med Ball Relay Run
450 Squats
1200 Meter Med Ball Relay Run
*1 Partner works, 1 partner rests, and the 3rd partner rows.
Your teams score will be the time it took to complete the workout and the total meters rowed by your team.
Squad C
For time:
400m plate Run 20/10
35 Thrusters 25/15
21 C2B Pull-ups
21 Thrusters 42.5/30
21 C2B Pull-ups
9 Thrusters 60/42.5
400m plate Run 20/10
*Only one bar may be used. Stage all plates needed for weight changes before beginning.
Olympic Lifting
12 minute to establish a 3-Position Clean (Mid-Hang – half way down the thigh, Hang – just above the knee, Low Hang – 2″ from the floor) + Jerk.
Conditioning
30 Muscle-Ups for time.*
Scale 1: 20 / Scale 2: 10
*If you do not have Muscle-Ups you will complete:
3 rounds not for time of:
10 Seated Band Muscle-Ups
10 V-sit Hip Extensions
10 Hollow/Arch Swings on the Rings
Stunning shot of Coach Dirk Air Squating. Those shorts…
Strength
Back Squat: 4X8@75% quick up and down with no pause every set, rest 90 sec.
Conditioning
5 rounds of:
30 KB Swings 24/16kg
15 Wall Balls
7 Power Snatches 42.5/30kg
Rest 1:1
Every round should be all out on every movement. All WB are meant to be UB.
Squad C – Comp club
BBG
1) 12 minute to establish a 3-Position Clean (Mid-Hang – half way down the thigh, Hang – just above the knee, Low Hang – 2″ from the floor) + Jerk.
2) EMOM for 5 minutes: 1 3-Position Clean + 1 Jerk @ 85% of max from #1.
Strength/Skill
1a) 4XME Kipping Ring Dips 5 sec pause at top of dip every 5 reps, rest 90 sec.
1b) Back Squat: 4X8@75% quick up and down with no pause every set, rest 90 sec.
Conditioning
7 rounds of:
Row 250m
14 Wall Balls
7 Power Snatches 50/35
Rest 1:1
Every round should be all out on every movement. All WB are meant to be UB.
Nikki working hard in the Overhead Squat
Olympic Lifting
12 minutes to establish a 3-Position Snatch (Mid-Hang – half way down the thigh, Hang – just above the knee, Low Hang – 2″ from the floor).
Conditioning
This is not a misprint. It is a repeat of 150114 with a different rep scheme. Enjoy.
10 minutes to complete-
4 rounds of:
15 Shoulder to Overhead 60/42.5
15 TTB
50 Double-Unders
With the remainder of the 10 minutes-
AMRAP of:
Lateral Jump Burpees (Burpee, then hop to the other side of the bar – this equals one rep.)
*Score is total reps of Burpees.
Anya with top Games Athletes Jason Kahlipa and Scott Panchik.
Olympic Lifting
*You can choose to work up to a 1RM or to spend 10min drilling technique
1) 10 minutes to establish a 1rm Snatch (no more than 3 maximal attempts).
2) 10 minutes to establish a 1rm Clean & Jerk (no more than 3 maximal attempts).
Conditioning
“Open Workout 13.4”
Complete as many reps as possible in 7 minutes following the rep scheme below:
60/42.5kg Clean and jerk, 3 reps
3 Toes-to-bar
60/42.5kg Clean and jerk, 6 reps
6 Toes-to-bar
60/42.5kg Clean and jerk, 9 reps
9 Toes-to-bar
60/42.5kg Clean and jerk, 12 reps
12 Toes-to-bar
60/42.5kg Clean and jerk, 15 reps
15 Toes-to-bar
60/42.5kg Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Scale 1: 50/35kg Scale 2: 40/25kg Scale 3: 30/15kg
*Scale T2B With Good quality K2C
Shane getting full extension on the Snatch
Good Monday morning Andfit Nation! Hey if you’re wondering why the workouts seems to have way too many wall balls, box jumps and burpees in them its because the CrossFit Games Open is in 40 days and we want you to be as prepared as possible for it! You’ll thank us when they release this WOD… 100 burpees, 100 box jumps and a 100 wall balls for time
So just embrace it, these movements are some our clasic CrossFit excercises and are super functional and effective.
Skill Work
Kipping and Double unders
Strength
Back Squat: 1X8@80%, 1X5@85%, 2X3@90%, quick up and down with no pause every set, rest 90 sec.
Conditioning
Fun suprise WOD for you on a Monday
*I promise it does not involve running!
Premium CrossFit gym in Mt Eden Auckland
In pairs, alternate excercises to do as many rounds as possible within each of four 5min AMPRAPs:
5 HSPU (Strict)
10 Hand release Push ups
15 Plate Snatches (20/10)
20 Combat rope skips
25 Sit Ups
*Rest 2min between each AMRAP
*Start from the beginning each AMRAP with the goal of matching or beating your previous round.
*Scale HSPU with a strict dumbell press
*Scale the Plate snatch weight as needed
Brad – Close grip overhead squat
Olympic Lifting
15 minutes to establish a 2rm Mid-Hang Clean + 1 Jerk (2 UB cleans, then 1 jerk after the 2nd clean).
Conditioning
“Diane”
21-15-9 of:
Deadlifts 100/60kg
HSPU (regionals standard)
Phil – Snatch
6:45pm Mobility Session with Rachael Smith
Thursday night mobility sessions are back on from tonight! These are quality sessions and are free for members! Make the most of this awesome learning opportunity and get along. Here is the program for the next 5 weeks:
Strength
Back Squat: 1X8@80%, 2X5@85%, 1X3@90% quick up and down with no pause every set, rest 90 sec.
Conditioning
5 rounds of:
1:00 ME Wall Balls 20/14#
0:20 ME Step Down Box Jumps 24/20″
0:40 Rest
Squad C – Comp Club
Strength/Skill
1a) 3XME UB C2B Pull-ups – rest 90 sec.
1b) 3X20 (steps) Front Rack Walking Lunges (use axle bar if possible) – Try to go up each set with continuous stride (no stopping to gather feet), rest 90 sec.
Conditioning
7 rounds of:
1:00 ME Wall Balls
0:20 ME Step Down Box Jumps 24/20″
0:40 Rest
There is nothing more fustrating than doing a workout with double unders in it and using a rope that is not quite set to your own very special length. We regularly order things from Industrial Athletic and are happy to order you a Raptor Speed rope if you would like your own. There is a demo Raptor rope hanging up at the gym that you can try out – they are the bomb. Have a chat to Wykie if you’d like to order one!
Olympic Lifting
15 minutes to establish a 2RM of the following complex:
1 Snatch drop / 1 O/H Squat
Conditioning
10 minutes to complete-
4 rounds of:
10 Shoulder to Overhead 135/95#
20 TTB
50 Double-Unders
With the remainder of the 10 minutes-
AMRAP of:
Lateral Jump Burpees (Burpee, then hop to the other side of the bar – this equals one rep.)
*Score is total reps of Burpees.
The Open registration starts tomorrow! Are you getting pumped for it?
Premium CrossFit gym in Mt Eden Auckland
Olympic Lifting
10 mins to establish a 1RM Snatch
10 mins to establish a 1RM Clean & Jerk
Conditioning
For time:
14 Power Snatches 42.5kg/30kg
14 Step-Down Box Jumps 70/60cm
14 Power Snatches
14 Step-Down Box Jumps
5 Muscle-Ups
7 Power Snatches 60/40
7 Step-Down Box Jumps
7 Power Snatches
7 Step-Down Box Jumps
10 Muscle-Ups
*Scale muscle ups with 2:1 Pull ups
Hi awesome people, above is our time table for the next little while. Please note all speciality classes like gymnastics and mobility is at 6:45pm now. Also if you’re interested in the compitition club have a chat to Wykie about the requirements/comitment – we’re commited to see you reach your goals and if competing in CrossFit is one of those goals then lets put a plan together!
Strength
Back Squat: 1X8@70%, 1X8@75%, 1X5@80%, 1X5@85% quick up and down with no pause every set, rest 90 sec.
Conditioning
For time (rest is mandatory and should be exact):
25 UB Wall Balls
Rest 2:1
15 UB Wall Balls
Rest 2:1
50 Burpees
No rest
15 UB Wall Balls
Rest 2:1
25 UB Wall Balls
If you have any friends that are keen to try CrossFit our introduction programs start this week!
Todays sessions:
8:00am CrossFit and a Free Trial session for visitors.
9:00am CrossFit
We’re expecting a big turn out today and a fun day in the box! We’ve got 3 coaches on at 8 so you’ll be well looked after! We’re looking forward to having those that are just back from holiday in the box again and also cant wait to meet a bunch of new people!
Team WOD:
In teams of 3 complete as many reps as possible in 25min of:
1st 10min
Partner 1: Rows 250m
Partner 2: Holds plank
Partner 3: Burpees
*Rest 2min
2nd 10min
Partner 1: Runs 200m
Partner 2: Holds 2 Dumbells over head
Partner 3: Wall balls
last 5min
Jumping lunges (1 person working at any one time)
*The teams score is the total number of Burpees, Wall balls and Jumping lunges performed during the 25min period. Partner 3 can only do burpees and wall balls while partner 2 is maintaining the plank and overhead position. When partner 1 finishes the row or the run the team rotates.
Olympic lifting
15 min to establish a 2RM Hi-hang Clean + 1 Jerk (after the 2nd Clean)
Conditioning
3 rounds for time of:
10 Front Squats 80/55 (no racks)
15 Lateral Box Jump-overs (with touch on top of box)
15 C2B Pull-ups
Strength
Back Squat: 1X8@70%, 2X8@75%, 1X5@80% quick up and down with no pause every set, rest 90 sec.
Conditioning
7 rounds for total reps of:
30 Seconds ME Double-unders
30 Seconds ME Power snatch 50/35
Rest 1 minute between rounds.
Great recap video on CrossFit 2013
Premium CrossFit gym in Mt Eden Auckland
Andfit family, we have 2 CrossFit introduction intakes planned for new members:
January 13th (Next Monday) and February 3rd.
Please jump on our facebook page: https://www.facebook.com/andfitCrossFit and share the poster with the intro details – you will go in the draw to win a great prize pack too!
Todays session:
Olympic Lifting
15 mins to establish a 2RM Hi-hang Snatch
Conditioning
For time:
30 OHS 45/30
30 Bar-Facing Burpees
20 OHS 50/35
20 Bar-Facing Burpees
10 OHS 60/40
10 Bar-Facing Burpees
15 Muscle-Ups
Premium CrossFit Gym in Mt Eden, auckland
Strength
20 minutes to establish a 1RM Front Squat.
Conditioning
4 rounds for total working time of:
50 KB Swings 24/16kg
15 Thrusters 45/32.5kg
Rest 2min rest between rounds
SQUAD C – Compitition club
28min Time cap
4 rounds for total time of:
Row 500m
15 Thrusters 45/32.5kg
*Rest 1:1
Then with remaining time in the 28min establish a 1RM Front Squat.
The 2014 CrossFit Open season officially begins now for Andfit! If you dont know what the Open is, check out these videos:
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The Open is the biggest event for us all year and we want you all to be part of the experience! You miss out on something amazing if you dont jump in. (If you dont feel ready for the Open have a chat to a coach before making a descision on it). We will also be running a in house Open at the same time that will have multiple scaling options for all levels.
Last year was our first year taking part in the Open and we had 54 people signed up (we only had like 60 members) and we came 131st in Australasia out of around 300 teams! Can we go top 100 this year? I KNOW WE CAN!
Over the next 8 weeks we will basically be in pre-season mode. This, just like a rugby or netball team in pre-season, will involve much more actually playing the sport, especially in relation to the Open style workouts. We’ll do a bunch of classic couplets and tripplets (common during the Open) and we’ll start running some heats with a partner taking you through the WOD. Its gonna be a fun time!
The beauty of getting ready for the Open is that there is not an exponential amount of things to prepare for. As a matter of fact, Anders Larson’s analysis of what’s to come this year, shows that there have only been fourteen total movements used in the last three years. This, in comparison to the eight billion movements used in the last three Games, makes preparation at least a little easier.
So get excited and put these dates in your diary:
16th January (NZ): Registration opens / 28th February (NZ): First WOD anounced
More CrossFit Cames Open details: http://games.crossfit.com/article/2014-crossfit-games-open-and-regional-schedule
Todays session:
Olympic Lifting:
Snatch practice – 12min to drill technique and string some light to medium weight sets together
EMOTM for 4min: 10 TNG reps at a ligth weight (+- 40% 1RM)
EMOTM for 4min: 5 TNG reps at a medium weight (+- 50% 1RM)
EMOTH for 4min: 2TNG reps at a heavier weight (+- 70% 1RM)
Conditioning
For time: (15min cap)
3 Power Snatches 50/35
6 C2B Pull-ups
9 Burpees
6 Power Snatches 50/35
9 C2B Pull-ups
12 Burpees
9 Power Snatches 50/35
12 C2B Pull-ups
15 Burpees
12 Power Snatches 50/35
15 C2B Pull-ups
18 Burpees
15 Power Snatches 50/35
18 C2B Pull-ups
21 Burpees
Only 1 session at 8am today.
“Rabbit’s Delight”
In teams of two, with one person working at a time, complete as many rounds as possible in 30 minutes of:
10 Ab Mat Sit-Ups
10 Kettlebell Swings (24/16)
20 Walking Lunges
400 meter Run (You may sub the run for rowing)
*You may partition the reps between partners however you choose.
Todays sessions: 8am and 4:30pm
Cant wait to show you the new space!
Olympic lifting
15 min. to establish a max 2-Pos Clean (hi-hang, low-hang 2″ from floor) + Jerk (both Cleans UB, then one Jerk).
Conditioning
12 minute AMRAP of:
75 Double-Unders
15 TTB
15 Power Clean & Push Jerks 50/35
50 Double-Unders
15 TTB
10 Power Clean & Push Jerks 70/50
25 Double-Unders
15 TTB
5 Power Clean & Push Jerks 80/55
Note: When all three rounds are completed, continue to repeat the final round for the duration of the AMRAP.
