Dirky showing off his new Gareth fisher singlet

Gymnastics Skill / Strenght

Hollow Rock position

L – sits

Conditioning:

“Filthy Fifty”

For time:
50 Box jump
50 Jumping pull-ups
50 Kettlebell swings 16kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press 20kg
50 Back extensions
50 Wall ball shots
50 Burpees
50 Double unders

Dave W repping Andfit at NorCal CrossFit on his recent trip to the States. What a big gun!

Ok no 5km run today I promise team, you’re doing the below session I promise.

Here is a quote from Greg Glassman though

“Hiding from your weaknesses is a recipe for incapacity and error.” 

Strength

15min to work on Split Jerk technique or establish a 1RM.

*From the rack

Conditioning

5 rounds for total reps of:

:20 ME Thrusters 45/30kg
:20 ME Pullups
:40 Rest

CrossFit in Mt Eden Auckland

Strength

15min to work on Split Jerk technique or establish a 1RM.

*From the rack

Conditioning

5 rounds for total reps of:

:20 ME Thrusters 95/65#
:20 ME Pullups
:40 Rest

CrossFit in Mt Eden Auckland

Team WOD

In teams of three, alternating complete rounds, complete five rounds each for time of:
155/105 lbs Thrusters x 5 reps
32/24 kg Kettlebell Swings x 10 reps
Double-Unders x 20 reps

CrossFit in Mt Eden Auckland

Strength – Dynamic day:

- Banded deadlifts 2×12 @ 50% of 1RM with a purple band.

* Speed from just bellow the knee up to full extension is the goal.

Assistant excercise:

-  reverse hypers with band 15×3

Conditioning:

EMOM for 10min

10 push ups

Rest of minute ME power cleans 70/50kg

*score = power cleans

“Stay commited to your decisions, but stay flexible in your approach.” – Tom Robbins

CrossFit in Mt Eden Auckland

Gymnastics Skill day:

Note on Muscle ups:

If you haven’t got a muscle up yet, the best thing you can do is strengthen your false grip! You want your first muscle up to be a strict false grip muscle up (perhaps a very small kip). The no false grip kipping muscle up is a progression and should remain second in line.

Note on double unders:

This skill is all about wrist speed. Take a break from the kangaroo jumps with the knee bent and the aggressive windmill like arm actions and teach your wrist to move faster. Grab a rope in each hand (use the heavy ropes) and practice wipping them around as fast as possible using only your wrist.

15min to work on one or both of the following:

- Double under technique work

- Muscle up skill work

Muscle up options:

1) False grip hangs from pull up bar (Spend most of your time here if you’ve never done any false grip work)

2) False grip ring rows (If you have a false grip but not a muscle up spend most of your time here)

3) Self assisted Muscle ups from the knees (If you have a muscle up, spend all your time here developing a more efficient movement pattern.)

Double under options:

1) Wrist speed work with 2 ropes (If you don’t have a double under spend most of your time here)

2) 3 singles, 1 double under with a exaggerated ‘power’ jump.

3) 1 single, 1 double under.

4) Try and set a new unbroken double under record!

Conditioning:

2 rounds of

800m run

80 air squats

400m run

40 push ups

200m run

20 Pull ups

*”In matters of style, swim with the current; In matters of principle, stand like a rock.” – T. Jefferson

CrossFit in Mt Eden Auckland

2min rest between rounds

Strength – Max effort day:

-    5rm bench press

Assistant exercise:

-    Barbell bent over rows 15×3

Conditioning:

12min AMRAP

3 burpee muscle ups

5 HSPU

7 KB swings 32/24kg

*Scale Burpee muscle ups for 6 burpee pull ups

*Scale HSPU for 10 DB Strict press

CrossFit in Mt Eden Auckland

Sunday 241113

FREE TRIAL SESSION AND CrossFit KIDS OPEN DAY!

We have a great day planned at the gym today with sessions as normal at 8am and at 9am. We also have a free trial session at 8am for anyone wanting to try CrossFit for the first time! Then kicking off at 10:30 we have our CrossFit Kids Open day! There will be a kids sessions at 10:30am and at 11:30am. We’re also running a basic CrossFit session for the parents bringing their kids at 10:45am. Get some friends and family along!

Clean Challenge notice:

Burpee challenge has been extended till 10am today

Partner workout:

In teams of two, with only one partner working at any given time, and partners alternating each full round, complete as many rounds and reps as possible in 20 minutes of:
10 Jumping Lunges (5 each leg)
5 Dumbbell Push Press (25/15kg)
5 Burpee Box Jump Overs

“Action will not always bring happiness; but there is no happiness without action.’ – Benjamin Disraeli

CrossFit in Mt Eden, Auckland

This Saturday we have a CrossFit Kids open day! If you have friends with kids please pass this on to them. Its going to be a super fun morning with a basic CrossFit workout for the adults to try too. Why not share this thing you love called CrossFit with family and friends?

There will be a kids session at 10:30am and again at 11:30am. Adults beginner session at 10:45am

Olympic Lifting

Low Hang Clean (2″ from floor) + Jerk: 15 mins to work to a heavy single

Conditioning

50 KB Swings 24/16kg
30 Hang Power Cleans 45/30kg
50 Double Unders
40 KB Swings 24/16kg
20 Hang Power Cleans 45/30kg
75 Double Unders
30 KB Swings 24/16kg
10 Hang Power Cleans 45/30kg
100 Double Unders

CrossFit in Mt Eden, Auckland

Strength – dynamic day:

-    Speed box squats @65% 2×12

Assistant exercise:

-    Reverse glute ham raises with band

Conditioning:

For time:

1k run

1k row

Gymnastics skill / strength day:

Pull Up – Strict / Kipping / Butterfly

The pull up is one of the classic CrossFit Excercises. There are so many different ways to perform a pull up – strict, weighted, kipping, butterfly, over grip, under grip, mix grip, single arm, wide, narrow and the list go on…)

So which is better you ask? Which one should I use? Well it depends on the purpose you’re gonna use your pull up for. You can do pull ups to develop strength (strict or weighted) and you can use pull ups as a metabolic conditioning piece (FRAN). They both have their place and they are both important.

Strength and skill comes before momentum and intensity. Now I know you all want a butterfly pull up, and why wouldn’t you!? They are fast, they’re sexy and Rich Fronning does them. The thing is, they are also hugely demanding on the shoulder joint… If you apply the amount of force produced by a butterfly or even a kipping pull up to a shoulder that is not strong enough to carry the force it will only be a matter of time before your shoulder explodes.

So here is the plan:

1) Develop your strict pull up

- When I say develop your strict pull up I’m not just talking about brute strength. Develop the skill of the pull up. Learn to do them in the hollow body position with strong externally rotated and active shoulders. As a general guide, do not move on to the kipping pull up until you can do 3-5 beautiful strict pull ups.

- How do I work on my strict pull up if I cant do one? The answer is not necessarily to grab a resistance band as you might have thought. The problem with the band is that it helps us most when we need it the least (at the bottom of the pull) and it doesn’t help us when we need it most! (at that final little bit of range at the top). The better option is to grab a partner and get them to spot you through the ‘sticky’ part of your pull up. They dont push you up to the bar but simply assist you gently just so tat you can keep moving while you continue to do majority of the work. Doing ‘negative’ (esentric) pull ups will also help immensely in your pull up development. Grab a box and start with your chin above the bar, take your feet off the box and see if you can slowly lower yourself down for 5-10 seconds. Esentric loading is certainly not encouraged as a daily practice as it places a large strain on muscle but if used appropriately 1-2 times a week can be very effective!

2) Move on to the kipping pull up

The kipping pull up is not simply a aggressive kick with the feet like you sometimes see it. In fact it starts with a push and pull movement at the shoulder. Dont fall into the trap of kicking and thrusting with the feet and hips leaving your deactivated shoulders to come along for the ride. Let your shoulders stay in control. If you think about pushing and pulling from the shoulder you are far more likely to keep them in a strong position and if they are the prime mover and in control they will tell you when they have done enough and you’ll be able to respond by jumping down. Of course the hip drive plays a very important role and you need to develop this once the shoulder push pull is established. As a general rule, work up to 15-25 kipping pull ups without feeling like your arms are going to rip out of your shoulder joints before even thinking about learning the butterfly.

3) The butterfly pull up

Finally you can move on to the butterfly. No one says it better than Carl Paoli so watch this

Conditioning:

Run 800m

3 rounds of-

12 Ring Dips
8 Strict Pull-ups

Run 800m

For time.

Strength – Max effort day:

-    3rm Sumo Deadlift

Assistant excercise:

-    Good mornings 15×3

Conditioning:

100 Burpees for time.

You can skip to 3:25 on this video to get to the good stuff!

We are the kind of people who like to make a difference. We choose to get involved in each others lives and journey together. In dark and hopeless situations we stay positive and hold on to hope. For one of our awesome members and his family this is one of those times. We all know the gentleman and champion Harley and some us would have met his beautiful wife Ruth. They are 16 weeks pregnant and have just received devastating news that Ruthee has a very aggressive cancerous brain tumor. As well as all of us keeping them in our thoughts and prayers we thought it would be great to do a WOD for Ruthee and also raise some funds to help them through this very tough season.

Please put Sunday the 8th of December in your diaries and join us as we do Rounds for Ruthee at Tahaki Reserve in Mt Eden. WOD will start at 1pm with a BBQ picnic to follow at 2pm.

We will send you more information this week about how you can raise funds for Harley and Ruth.

This is also a good opportunity to get together and celebrate a great year at andfit with a delicious paleo BBQ picnic!

Please confirm that you are coming by emailing Becs at [email protected].

Todays session:

Olympic lifting

Choose between a squat snatch and a squat clean and perform 3 reps EMOTM for 10in.

Conditioning:

‘Jackie’

1000 meter row

• 45 pound Thruster, 50 reps
• 30 pull-ups

You will not be dumping the bars like these guys though

CrossFit in Mt Eden Auckland

Leehane and Victoria arriving at Battle Of The Fittest on day 1.

Battle Of The Fittest 2013 WOD 2 – “Voltron gone bad”

3 ROUNDS OF 1 MINUTE AT EACH STATION:

• BAR MUSCLE UPS
• SNATCH (50/35KG)  |  MASTERS: C&J (50/35KG)
• KETTLEBELL SWING (32/24KG)  |  MASTERS: RUSSIAN KB SWING (32/24KG)
• DOUBLE UNDERS
• ROW (CALORIES)

CrossFit in Mt Eden, Auckland.

Strength – Dynamic day:

-    Speed bench @65% 3 x 8

Assisted exercise:

-    Barbell bent over rows 15×3

Conditioning:

For time

Row 1km

50 Box jumps (60/50cm)

50 Push Ups

50 Sit Ups

Run 1km

Welcome to the world Lily Grace Garrett! Well done Dave and Stacy, so pumped for you guys and cant wait to see this little athlete in the box soon

Olympic lifting:

Low Hang Snatch (2″ from floor): 15 mins to work to a heavy single

Conditioning:

4 rounds for total reps of:

2:30 to complete…

400M Run
ME T2B in the remainder of the 2:30

Rest 1:00

CrossFit in Mt Eden, Auckland

Is that a pain face or a happy face?

Max effort day:

-     3RM back squat

Assistant exercise:

-    Dumbbell lunge(back leg on box) 15×3

Conditioning:

10 minute AMRAP of:

15 Strict/Kipping HSPU (perform strict reps in a ME/UB set until failure, then switch to kipping for the remainder of each set)
30 BB Weighted Split Jumps 30/20kg (each jump counts one rep)

CrossFit in Mt Eden, Auckland

Compitition is awesome, it brings out the best in us! Victoria PB’s on both her Snatch (56ks) and her Clean and Jerk (72kg) yesterday at Battle Of The Fittest.

*FREE TRIAL SESSION TODAY AT 8AM. ALL WELCOME!*

Sessions today:

8am & 9am CrossFit

8:15am CrossFit Kids

Battle Of The Fittest at Big Boys Toys:

We have two athletes (Blake and Victoria) competing at Big Boys Toys this weekend at the ASB show grounds. This is the competition of the year as far as local NZ CrossFit comps go. Come and support today and tomorrow!

Todays session:

“Barbell Baby”
In teams of three, complete five rounds each of:
Run 400 Meters or Row 500 Meters
20 Burpee Box Jump-Overs (60/50cm)
30 Shoulder to Overhead (35/25kg – barbell may not touch the ground at any point once the workout starts)

All athletes may be working at the same time. Athletes will start at separate stations and may advance to their next station only after all teammates have completed their respective stations.

The barbell may not touch the ground at any point during this workout. You and your teammates are responsible for keeping it safe and off the floor, meaning that you will have to care for it in transitions without setting it down…and continuing to hold the barbell at your station until your teammates are ready to rotate and relieve you of your duty.

PENALTY – If the barbell touches the ground at any point throughout the workout, ALL team members must immediately perform 10 burpees before resuming their tasks.

Andfit = Premium CrossFit gym in Mt Eden, Auckland

A huge huge thank you to Coach Dan for all the time and effort he has put in to Andfit CrossFit over the last 2 years. Dan has been with us since day 1 and has played a massive part in establishing the awesome culture we have here. Dan and his lovely wife have bought a house on the shore and so he will no longer be coaching here at andfit. We will miss you legend! Big love from us all.

Strength:

2×12 Speed deadlifts @ 65%

Assistant exercise: 13 x 3 Reverse hypers with band

Conditioning:

5 rounds for reps of:

30 sec. ME Burpees
30 sec. Rest
30 sec. ME KBS 32/24kg
30 sec. Rest
30 sec. ME Ab-Mat Situps
30 sec. Rest

Andfit = Premium CrossFit box in Mt Eden, Auckland.

Olympic lifting:

15 minutes to establish a 1RM Hang Squat Snatch

Conditioning

3 rounds for reps of:

1 min ME Plate Ground to Overhead 20/10kg
1 min ME OH Lunges with Plate 20/10kg
1 min ME C2B Pull-ups

Rest 1 min between rounds.

Andfit = Premium CrossFit affiliate in Mt Eden, Auckland

Gymnastics skill day:

15min Muscle Up progressions and practice

Conditioning:

Amrap 16min

200m run

4 Muscle Ups

8 Ground 2 overhead 60/40

12 Pull ups

Andfit = premium CrossFit facility in Mt Eden, Auckland

The team after their horrible beach WOD last weekend.

Olympic lifting

15 minutes to establish a 1RM Clean and Split jerk

Conditioning

3 rounds for time of:

50 Double-Unders
21 Lateral Burpees (over bar)
7 Power Snatches 60/40

Andfit = premium CrossFit gym in Mt Eden, Auckland