The beach event at the team nationals (The event the RX team won :-)
8AM – FREE TRIAL SESSION. ALL WELCOME!
Kids CrossFit 8:14 – 9 :00 AM
Todays session
3 rounds for total reps of:
1min Rope climb (1 rope climb = 10 reps)
1min max combat rope skips
1min Air squats
1min Sit ups (no ab mat and feet DB anchored)
1min Pull Ups
*Rest 1 min between rounds.
Dynamic Strength day:
Box Squat (wide stance)
12 x 2 @ 50-65% of 1RM BS
*Reps should be fast and explosive. Goal is to build speed strength.
Conditioning:
3 rounds of
ME Thursters 45/30
ME Pull ups
3min rest between rounds
Andfit = premium CrossFit gym in Mt Eden, Auckland
Gymnastics Skill
5min Skin the cat
5min Rope climb
5min HSPU
Conditioning
3 rounds for time of:
400m Run
10 Hang Power Cleans 155/105#
20 T2B
Andfit = premium CrossFit gym in Mt Eden, Auckland
Strength
15 minutes to establish a 1RM 3 Position Snatch (Floor, Hang, Hip)
Conditioning
3 rounds for distance and reps of:
1:00 ME (distance) Handstand Walk
4:00 AMRAP of:
10 HSPU
20 Single Arm KB Power Cleans 24/16kg (10R/10L – each rep begins on the floor)
30 Double-Unders
1:00 rest
Andfit = premium CrossFit box in Mt Eden, Aucklan
Great moment captured as Bernie, Jacob and Derry celebrate after finishing their first WOD on Saturday (FRAN) at the Team Nationals.
Strength
15 mins to establish a 2RM Hang Clean + 1 Jerk
Conditioning
5X400m Run
Rest 2:00 after set 1 & 2 – Rest 1:00 after set 3 & 4.
Andfit = premium CrossFit gym in Mt Eden, Auckland
Only 1 class today at 9AM team!
The weekends Mount Team Nationals results:
Scale 1: 14th (out of 36 teams)
Scale 2: 21st (out of 36)
RX: 8th (out of 42 teams)
Well done to all the athletes for a very successful weekend! Supporters you were amazing!!!!!!
Todays session:
Skill:
Partner Deadlift and rowing. (don’t exceed the WOD weight).
Conditioning:
Modified Mount CrossFit Team Nationals 2013 WOD 5
In teams of 4
Row 2km for time
2 Athletes row 1km and every minute on the minute perform 5 partner deadlifts (130/90). Once first pair has done 1km the next pair does the same.
Score = how long it takes to row 2km
Mount team scores:
Scaled 1: 10:15
Scaled 2: 9:36
RX: 9:21
Andfit = premium CrossFit affiliate in Mt Eden, Auckland
Todays sessions:
8AM – CrossFit
9AM – CrossFit
8:15AM – CrossFit Kids
There will be a 9AM session on Monday the 28th only.
‘Gone in 60 seconds’
Three rounds for max reps of:
60 seconds of wall ball shots (10/6kgs.)
60 seconds of Rest
60 seconds of KB swings (24/16)
60 seconds of Rest
60 seconds of split jumps
60 seconds of Rest
60 seconds of Burpees
60 seconds of Rest
Andfit = premium CrossFit box in Mt Eden, Auckland.
We have 38 people signed up for the 7 week clean challenge. That means there are still 12 empty spots!!!!!!!! Get in the mix people, its gonna be awesome! There is a email sitting in your inbox right now outlining the foods we’ll be replacing over the 7 weeks – its really not that scary. Again, this is not a weight loss challenge! Its a challenge for regular attendance to the box, improved fitness, healthy eating and a improved body composition (completely different to simply weight loss). Email [email protected] now to sign up. You’ll also be in with a chance to win $1000! No brainer really.
Labour weekend:
Saturday Morning: Sessions at 8am and 9am as usual. CrossFit Kids are on too with coach Kirsty.
Monday: 1 session only at 9AM
Todays session
Strength
15min to Establish a 3RM Hang Snatch
Conditioning
For time:
10-9-8-7-6-5-4-3-2-1
Thrusters 50/30
Burpees
Midline
3 x 20 Hollow Rock
Andfit is a premium CrossFit affiliate in Mt Eden, Auckland
Strength
Front Squat/Back Squat: 4X7/13 @ 65% (of max FS) – rest 2:00
Explanation: Complete 7 Front Squats @ 65% of max Front Squat, rack the bar, reset and complete 13 Back Squats @ 65% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats.
Conditioning
15min Amrap
3 Muscle Ups
10 HSPU
15 Deadlifts 100/60
* Substitute muscle ups with ring rows
* Substitute HSPU with DB Push ups
Midline:
3 Rounds: ME Ring L-sit. Rest 1min
Andfit = premium CrossFit affiliate in Mt Eden Auckland
Strength
15min to establish a 1RM Split Jerk (From the rack)
Conditioning
AMRAP 8min
5 Power Snatch 60kg
7 Over bar burpees
9 Air squats
Finisher
400m DB waiter walk (25/15kg)
Strength/Skill
TGU
Conditioning
3 Rounds for time:
7 Hang power clean (70/50kg)
14 c2b pull ups
21 KB swings (26/16kg)
400m run
Midline
TABATA Plank to push up
We’re bringing benchmark Monday back for a while to give everyone the chance to update their results on the ladies.
A.) Barbell
15min to establish a 1RM Squat clean
B.) Conditioning
Benchmark Monday
‘FRAN’
21 – 15 – 9
Thruster (42.5/30kg)
Pull Up
*Use Andfit fitness levels scaling options
C.) Midline
5 x 5 Log roll V-Ups
“Always have your hook grip on!” – Coach Charis
Team WOD:
In teams of 3 complete the following chipper for time:
Buy in: 800m run / 1km row / 40 burpees
*Choose which team member does each part of the buy in
150 Thrusters 30/20 (You must perform 10 box jumps in order to sub in)
150 Deadlifts 40/30 (You must perform 10 swings 24/16 in order to sub in)
150 Pull Ups (Team members have to be hanging of the rig or assisting their partner if they cannot perform unassisted pull ups)
150 Sit Ups (Team members have to hold a plank)
150 Air Squats (Team members have to hold the bottom of the squat)
Cash out: 800m run / 1km row / 40 burpees
*Choose which team member does each part of the cash out
A few additions and changes to the schedule!
New sessions added: Tuesday 9:30am / Wednesday 12:30
Changes: Open gym on Mondays and Wednesday will now be 9:30am-10:30am
Strength:
Weighted Pull ups & Push ups
5 – 4 – 3 – 2 – 1
Conditioning:
5 rounds for distance and reps of:
:30 ME Weighted 50cm Box Step-ups 45/30kg front rack
:30 Rest
:30 Double KB Hang Clean & Jerk 24/16kg (KBs do not need to return to the floor every rep, start from the same “hang” that you would on a swing)
:30 Rest
:30 ME (trips) 10m Shuttle Run
:30 Rest
Midline:
15 x 3 GHD Hip extensions
Welcome to the world Wilbur Daniel Faris! Well done Lindsay and Dan, we are so pumped for you guys. Can’t wait to see this little man squat
Strength:
Split Jerk
3-3-3-3-3
*Goal is for 5 heavy sets and not a 3RM.
*Use Monday the 14th’s numbers as a guide
Conditioning:
12 minute AMRAP of:
20 (steps) Single Arm KB Overhead Walking Lunges (right) 24/16kg
20 TTB
20 (steps) Single Arm KB Overhead Walking Lunges (left) 24/16kg
20 Push Press 45/30#
Midline:
TABATA Single leg plank
You should all have an email sitting in your inbox first thing in the morning with all the information for the clean 7 week transformation challenge starting on the 3rd of November. If you did not receive the email please email Wykie [email protected] and he’ll forward it on to you. The photo above is of the 5 teams and their leaders. really sorry if you end up in the blue team with those weirdos
Strength:
Squat Clean 3-3-3-3-3
*Use Friday 11 Octobers numbers as a guide
Conditioning:
For total reps.
EMOM for 10 minutes (beginning @ 0:00):
10 Burpees
After completing 10 Burpees, with the remainder of the minute complete: ME Double-Unders
*Score is total number of Double-Unders.
Midline:
GHD Sit ups
3 x 15
We maxed it out on the wall balls last night, EPIC 4:45pm session!
Skill:
Bar muscle ups
Conditioning:
3 rounds for time of:
Run 400m
8 Bar Muscle-Ups
16 OHS 60/40
Midline
SPLIT TABATA:
Hollow Rocks & Plank
We know you’re all burning to know more about the clean challenge. We’re just finalising the awesome team leaders and will send all the information out to you on Wednesday! The challenge will kick off on Sunday 3 November and will go through till Sunday the 21st of December.
Strength:
5-5-5-5-5 Split Jerk
Conditioning:
3 rounds for time of:
10 KB Cleans (Each arm) 24/16kg
20 Wall Balls
200m DB Farmers carry (25/15kg)
Midline:
3 x 15 GHD Sit ups
Strength:
5-4-3-2-1 (Each arm) TGU
Conditioning:
In teams of two, complete as many rounds as possible in 30 minutes of:
“Dissecting Kelly”
400 Meter Run
30 Box Jumps
30 Wall Ball Shots
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.
Wondering what this 7 week clean challenge is all about? You’ll receive all the information next week but to give you little bit of insight it is both a team and individual challenge based on pre and post fitness testing, clean eating and logging of food intake, body composition improvement and class attendance plus a few other fun challenges along the way. Coaches will be leading teams, which coach, team and individual will take home the prize…? Big prize that is too, really big. GET PUMPED!
Todays session:
Strength:
5-5-5-5-5 Squat Clean
Conditioning:
Complete as many rounds and reps as possible in 12 minutes of:
32/24 kg Kettlebell Swings (Russian) x 15 reps
Wall Ball Shots x 10 reps
Midline:
10×5 Hollow rocks
We’re very excited about the launch of our brand new transformation challenge - clean. You’ll receive an email next week with detail about the challenge. Its gonna be a great 7 weeks leading up to Christmas and the new year – GET EXCITED!
Today’s session:
Strength:
1-1-1-1-1
Bench press
*Goal is to find a 1RM
Conditioning:
1:00 ME Strict HSPU
5:00 ME DB Snatch 25/15kg (apportion reps anyhow, but try to keep reps even) 1:00 ME Strict HSPU
3:00 ME DB Snatch 25/15kg (apportion reps anyhow, but try to keep reps even) 1:00 ME Strict HSPU
Midline:
5 Log roll V-Ups 5
*1min Rest between sets
Strength:
ME Press – ME Push Press – ME Push Jerk
*After warming up, choose one of the bellow weights and have one go at a max effort of each of the movements without putting the bar down. As the press fatigues start push pressing, as the push press fatigues start push jerking.
20kg / 25kg / 30kg / 35kg / 40kg / 45kg / 50kg
Conditioning:
Complete as many rounds and reps as possible in 8 minutes of:
Hand-Release Push-Ups x 10 reps
Double-Unders x 30 reps
Midline:
Max effort plank
Todays session:
Strength:
1-1-1-1-1 Front Squat
*Goal is to find a 1RM
Conditioning:
10 min AMRAP of:
220m Shuttle Run (100m down/100m Back) 30 Lateral Jumps 12″₺
200m Shuttle Run (100m down/100m Back) 15 C2B Pull-ups
Midline:
ME L-hang x 5 *Rest 1:1
Daily results and the whiteboard
Starting today all whiteboard photos will be added to the website on that days blog post. You can use the Search button that we’ve added to the blog page to look up any movements or named workouts and you’ll find the whiteboard results on the top of the posts from the last time you did that movement or workout. Great way to compare scores and keep track of your numbers!
A.) Strength
Bench Press
3 – 3 – 3 – 3 – 3
*Use Wednesday the 2nd of October’s numbers as a guide
B.) Conditioning
5 rounds for reps of:
1:00 ME KB Snatch 24/16kg 1:00 Rest
Rest 2 minutes – then… 5 minute AMRAP of:
3 Strict Pullups
6 Strict Press 42.5/30kg 20 Double-Unders
C.) Midline
TABATA Plank
Andfit = CrossFit Box Mt Eden Auckland
Its Celebration time! Todays happenings:
8AM – Birthday WOD Part 2
9AM – Birthday WOD Part 2
3:30pm – 6:30pm Lawn Bowls, Chilly Dillys Food and Drinks at Mt Eden Lawn Bowls Club 17 Stokes Road. Come and join in the fun!
6:30pm till late – Neighbourhood Bar in Kingsland
Todays session:
Birthday WOD Part 2: “Andfit Fight”
4 Rounds for total reps:
1min ME Snatch 35/25kg
1min ME Box Jump
1min ME Clean and Jerk
*Rest 1 min between rounds
HAPPY BIRTHDAY ANDFIT YOU GOOD THING!
What makes our gym great is not the amazing facility and equipment or the awesome coaches although they do help but it really is the PEOPLE! You guys make this place enjoyable, interesting and fun to come to. You’re a pretty cool bunch of people and we love you guys. Thanks for being part of the family. We cant wait to see what the future hold.We’re going from strength to strength! Please join us for celebrations on Saturday!
Todays session:
A.) Strength
Front Squat 3 – 3 – 3 – 3 – 3
*Use Tuesdays numbers as a guide
B.) Birthday WOD Part 1
2 Rounds for time:
4 Cleand and Jerks (60/40kg)
10 Chest to bar pull ups
4 Clean and Jerks (60/40kg)
20 Wall balls
4 Clean and Jerks (60/40kg)
11 Over the bar burpees
*Buy in and cash out is 1 hill run
*Rest exactly 2 minutes between rounds.
Birthday WOD Part 2 on Saturday…
Andfit = Premium CrossFit box in Mt Eden, Auckland
Todays session:
A.) Strength
7 sets of the complex:
Squat snatch – Hang squat snatch – Overhead squat
*work up to as heavy as possible over the 7 attempts
B.) Conditioning
21-15-9
Power Snatch 45/30
HSPU
For time.
C.) Midline
10 x 4 GHD Sit ups
Joining us for the 2nd birthday celebrations this Saturday!? We sure hope you are! Please put your name on the clipboard on the front desk when you are in today please team. We are getting Eftpos installed at the box today so paying for things will be a whole lot easier! By saying that, while you’re on your computer reading this you might as well transfer your $10 bowling fee for Saturday Andfit bank account number: 03 0228 0247851 02.
We’ll be meeting at Mt Eden Bowling Club at 3:30 and will run a friendly competition while feasting on the beautiful food from chilli dillys till about 6:30 7ish. We’ll then head in to the Neighbourhood bar in Kingsland for some drinks. Can’t wait to hang with you guys!
Are we doing a birthday WOD you ask? Well ofcourse we are! We’ll have a birthday WOD ready for you at the 8 and 9am classes on Saturday morning!
Todays session:
A.) Strength
Bench press: 5 – 5 – 5 – 5 – 5 rest 2 minutes between sets.
*Goal is 5 heavy working sets.
B.) Conditioning
For time:
20 Push Press 50/35
12 Muscle-Ups
20 Front Squats 50/35
20 Push Jerks 50/35
9 Muscle-Ups
20 Front Squats
20 Split Jerks 50/35
6 Muscle-Ups
20 Front Squats 50/35
Scale muscle ups with Ring dips, deficit push ups, push ups or negative push ups.
Weight scale: 1.) 45/30 2.) 40/25 3.) 35/20 4.) 25/15
C.) Midline
4 x 15 Hollow rocks
Andfit = Premium CrossFit gym in Mt Eden, Auckland