A.
Smolov Week 2 / Day 2
7×5 Back Squat
B.
Every minute, on the minute, for 12 minutes:
Minutes 1-4 – Row Sprint x 30 seconds
Minutes 5-8 – Handstand Push-Ups x Max reps in 30 seconds
Minutes 9-12 – Burpees x Max reps in 30 seconds
Andfit = premium CrossFit box in Mount Eden
Coach Nash with a 1.215m box jump. The Jerk Boxes came in handy!
A.)
Four sets of:
Hang Snatch x 2.2
(rest 10 seconds between doubles)
Rest 2 minutes between sets
B.
Complete as many rounds and reps as possible in 6 minutes of:
50/35 Kg Thrusters x 3 reps
Pull-Ups x 6 reps
75/60cm Box Jumps x 9 reps
Andfit = premium CrossFit gym in Mt eden
A.
Smolov week 2 / day 1
6×6 Back squat
*Between sets perform:
Kettlebell Swings x 20 reps
Push-Ups x 15-20 reps
Rest 2 minutes
B.
For time:
Row 2000 Meters
Andfit = premium CrossFit facility in Mt Eden
Today can be a rest day or if you’re keen to WOD we are also doing a WOD at 1pm:
WOD:
On Monday the 12th of August 2013 unfortunately Greg Woledge died in a fatal crash off the Maungatapu Bridge, Tauranga. Greg was a member of Tauranga CrossFit and the guys down there have dedicated a WOD to him.
“Woledge”
3 Rounds
21 Power Snatches (40/25kg)
12 Pull Ups
400m Run
At the end of the 3 rounds take one plate off your barbell and conduct a 200m plate sprint to finish (10/5kg)
REST DAY:
A.
Come in to open gym from 1pm-3pm today and do:
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
C.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
Andfit = Premium CrossFit gym in Mt Eden
Today’s session
Smolov Week 1 / Day 4
10×3 Back Squat
WOD - “Pick Your Poison”
(Dont worry we’ll explain this one to you when you come in -ITS FUN THO SO COME IN!
This workout is broken into two components – set stations and strategic choices. Participants will be broken into groups of four and will be assigned a station. At the stations, no two members can be performing the same movement, which means that you must wait for your teammate to complete their 15 repetitions before the group rotates to the next exercise. Once each member has completed 15 reps of each of the four exercises at the station, you will move on to the choice exercise. Choose one of the two tasks; each member must complete the assigned number of reps.
Choice # 1 – Run or Row? — 1600m relay run (400m each teammate) OR 2000m relay row (500m each teammate)
Station = 15 KB/DB Swings + 15 DB Thrusters + 15 Sit-Ups + 15 Box Jumps
Choice # 2 – Top or Bottom? — 15 HSPU or 50 Squats
Station = 15 KB/DB Swings + 15 DB Thrusters + 15 Sit-Ups + 15 Box Jumps
Choice # 3 – Push or Pull? — 50 Push-Ups or 25 Pull-Ups
Station = 15 KB/DB Swings + 15 DB Thrusters + 15 Sit-Ups + 15 Box Jumps
Choice # 4 – Jump or Drop? — 50 Jumping Squats or 25 Burpees
Station = 15 KB/DB Swings + 15 DB Thrusters + 15 Sit-Ups + 15 Box Jumps
Choice # 5 – Press or Hang? — 25 Ring Dips or 25 Knees to Elbows
Andfit = premium CrossFit box in Mt Eden
A.
Smolov Week 1 / Day 3
8×4 Back squat
Between sets perform:
Single Arm Dumbbell or Kettlebell Row x 10-12 reps each arm
Rest 90 seconds before starting next back squat set.
B.
For time:
Wall Ball Shots x 50 reps
Box Jumps x 40 reps
Dumbbell Shoulder to Overhead x 30 reps
Toes to Bar x 20 reps
600 Meter Run
Andfit = Premium CrossFit gym in Mt Eden
A.
Six sets of:
Clean or Power Clean x 1.1
(rest 10 seconds between singles)
Rest 2-3 minutes
B.
Five rounds for time of:
10 Hand-Release Push-Ups
20 Kettlebell Swings (24/16 kg)
30 Double-Unders
Andfit = Premium CrossFit gym in Mt Eden
Victoria and Gideon handstand walking during gymnastics class last night.
There are Open gym on the following days and times, feel free to come in and work on what ever you’d like!
Monday 10am-11am / Tuesday 6:45pm-7:45pm / Wednesday 10am-11am / Thursday 6:45pm-7:45pm / Sunday 1pm-3pm
Todays session:
A.
Smolov Week 1 / Day 2
Back Squat 7×5
B.
Three rounds for time of
60/42.5 kg Ground to Overhead x 10 reps
Chest-to-Bar Pull-Ups x 15 reps
300 Meter Run
Andfit = Premium CrossFit gym in Mt Eden
A.
Four sets of:
Turkish Get-Up x 3 reps each arm
Rest 90 seconds
B.
In teams of two, with partners alternating to complete entire rounds, complete as many rounds as possible in 30 minutes of:
20-yard Bear Crawl
200 meter Run
20-yard Bear Crawl
Andfit = Premium CrossFit gym in Mt Eden
Photo courtesy of CrossFit.com – NO EXCUSES
Make sure you check out the Smolov Calculator tonight and work out your back squat weight for tomorrow. All you have to do is type in your 1RM Back Squat weigh and leave the increment value at 2.5.
Todays session:
Smolov Week 1 / Day 1
6×6 Back Squat
Rest 20 seconds
Pull-Ups x Max Reps
Rest 3 minutes
B.
Two sets for times of:
Row 500 Meters
30 Wall Ball Shots
15 Toes to Bar
Rest 4 minutes
Photo curtsey off CrossFit.com – NO EXCUSES!
Good day Andfit nation!
We’ve got a bunch of good stuff for you today, stick with us and have a good read through.
Smolov Back Squat Strength program.
The back squat is such an epically important, fundamental and bad ass movement. Just think about the amount of times you squat during the day. Every time you sit down and stand up you are squatting your 60-100kg of bodyweight. We need to be strong in the squat, period. Strengthening the muscles that support your hips and spine has to be a good thing, and that is exactly what the squat gives us plus more. So this week we are starting a 3 week Back Squat strength cycle called the Smolov program. Its a 3 week program in which you squat 4 times a week – Mon, Wed, Fri and Sat. We’ll be doing this during class for the next 3 weeks. The gym will also be open between 1 and 3pm on a Sunday for you to come in and squat if you cant make the Saturday session.
Click on the Smolov calculator link here to get your progressive program for the coming 3 weeks. We are going to work of a 2.5 increment.
Our good friend Ido Drent (long distant andfitter) got us onto this program. He’s just completed the 3 week cycle and PR’s by 7.5kg in just 3 weeks.
Sports Massage at Andfit
Recovery Day
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
C.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
CrossFit Kids working on their balance and co-ordination.
FREE TRIAL SESSION AT 8AM – ALL WELCOME!
TODAYS SESSION:
Seven rounds for time of:
7 Pull-Ups
7 Box Jumps
7 Dumbbell Ground to Overhead
(You will complete this workout in teams of two or three, with only one partner working at a time. One partner will blast through a full round before the next begins. Repeat until all teammates have completed seven rounds.)
Andfit’s 2 year birthday is coming up on the 4th of October. Make sure you keep the Friday night (4th) free as we’ll be going out for some drinks to celebrate. We’re also planning a fun morning for Saturday the 5th… Could involve lawn bowls and dress ups but we’ll give you more information closer to the time
A.
Take 15 minutes and build to today’s 1RM Snatch
B.
Using ~75% of what you worked up to in part A, complete for time rounds of 12, 9 and 6 reps of:
Snatch
Handstand Push-Ups
Intensity = Results. Great work Doug!
A.
Four sets of:
Shoulder Press x 2-3 reps
Rest 2 minutes
Weighted Pull-Up x 2-3 reps
Rest 2 minutes
B.
“Annie”
Rounds of 50, 40, 30, 20, 10 reps of:
Double-Unders
Sit-Ups
Ok team Andfit, i’m excited about this one! We had 54 people signed up for the CrossFit Games Open this year and I reckon we could give the ‘most members of a gym signed up’ prize of a $1000 equipment a nudge dont you think!? This is a comp for everyone! It’s done in the comfort and safety of our box and we’ll be running the WOD’s the same way we did with the Open on a Saturday morning with a breakfast to follow. You’ll also have a change to do the WOD during the week. So jump onhttp://www.crossfittaurus.com/ and get signed up now. Once you’ve signed up, add your name to list on the whiteboard in the gym. LETS DO THIS!
Todays session: Volume + Fun!
A.
In 5 minutes, complete the following:
Run 600 Meters
Row as many meters as possible
Rest exactly 5 minutes, and then . . .
B.
Complete as many rounds and reps as possible in 5 minutes of:
5 Pull-Ups
15 Air Squats
Rest exactly 5 minutes, and then . . .
C.
In 5 minutes, complete the following:
Run 600 Meters
Row as many meters as possible.
Rest exactly 5 minutes, and then …
D.
Complete as many rounds and reps as possible in 5 minutes of:
10 Hand-Release Push-Ups
10 Box Jumps
Starting this week, the Wednesday night 5:45pm class will no longer be a barbell club but instead will be a standard CrossFit class.
Olympic lifting program
We are launching a new 3 week Olympic lifting program in a couple of weeks! This is going to be the best thing you can do for the development and improvement of your olympic lifts. With only 10 spots and 2 great coaches you will get top quality input on your lifting technique. We’ll be breaking down your lifts using video analysis, getting rid of old bad habits and rebuilding your lifts to be more efficient and powerful. Only 10 spots so get in quick!
Todays session:
A.
Four sets of:
Deadlift x 3-4 reps
Rest 20 seconds
Ring Dips x 8-10 reps @ 20X1
Rest 3 minutes
B.
Three rounds for time of:
Kettlebell Swings x 25 reps (24/16 kg)
Chest-to-Bar Pull-Ups x 15 reps
Who wants a squat like this!!?? I know I sure do. We could all squat like this at one stage of our lives (look at toddlers squatting if you don’t believe me) but we soon loose mobility as we become less active, sit at desks and don’t spend any time mobilising our joints. Prescribed for you today is some mobility work from the site mobilitywod.com. Get on it and do it!
What a great week we had with testing week! Its inspiring to see the changes in people’s fitness and the PB’s were flowing in the box. If you have not completed any of the tests, please make an effort this week to come in early for class, stay a bit later after class or come to an open gym session to get them all done. The next testing week will be early December.
Recovery Day
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
C.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
FREE TRIAL SESSION @ 8AM – VISITORS WELCOME!
Today we’ll be finishing of our week of testing. Have a look at the testing sheet below and any tests you did not get done during the week you’ll be doing today. Hope for your sake you’ve dealt with FRAN…
Remember we do breakfast together every Saturday morning at 10am so stick around after the session and join us for some good times!
Testing Week: Day 5
a) 1RM Snatch
b) Max effort plank
Katie with a 10kg PR on the Clean and Jerk. She gets her head out of the way of the bar beautifully and drives herself down into a great looking split jerk!
Had to interrupt the Games photos for this one! Well done Katie on not only a PB but a great looking lift! Looking forward to see how you all handle the O/H squat today!
Testing Week: Day 4
Overhead Squat test
Level 1: 5kg / Level 2: 20 and 15kg / Level 3: 20 and 15kg x 5 reps / Level 4: 30 and 20kg / Level 5: 40 and 30kg / Level 6: 60 and 40kg / Level 7: 60 and 40kg x 5 reps / Level 8:80 and 50kg x 5 reps / Level 9 80 and 50kg x 10 reps / Level 10 80 and 50kg x 15 reps.
Running test
Level 1: 400m < 3:00 / Level 2: 400m < 2:30 / Level 3: 800m < 4:10 and 4:40 / Level 4: 800m < 3:40 and 4:20 / Level 5: 1.6km < 8:00 and 9:00 / Level 6: 1.6km < 7:20 and 8:30 / Level 7 1.6km < 6:40 and 8:00 / Level 8: 2km < 7:30 and 9:10 / Level 9: 2km < 7:05 and 8:45 / Level 10: 2km < 7:00 and 8:30
Two of our favourite athletes – Jason Khalipa (2nd 2013 CF Games) and Rhich Froning (2013 CF Games Champ). Photo courtesy of games.crossfit.com
Here we go, testing week day 3. i’m excited about this one! We’ve been drilling the C+J over the last few months and i know some heavy weights are going over head today! Bring it!
Testing week: Day 3
a) 1RM Clean and Jerk
b) Max effort double unders
Here is a little clip to get you inspired!
Testing Week – Day 2
1) 1RM Bench
2) 2km Row for time
We’re not ready to let go of the CrossFit Games just yet and the photos are awesome so we’ll keep posting them for one more week
Photo courtesy of games.crossfit.com
Every 4 months we have a testing week. This is for all of us to see how far we’ve come over the past 4 months. We will be testing the 3 main components of CrossFit – Metabolic conditioning (cardio) / Gymnastics (bodyweight movements) / Weightlifting. You can view the testing levels and standards here: https://www.andfit.co.nz/members/testing-levels/
Any tests that you dont get to do during this week you’ll be able to complete during the 2 hour session this coming Saturday.
Testing week – Day 1
1) Establish a 1RM Back Squat
2) ‘FRAN’
21 – 15 – 9
Thruster (42.5/30kg)
Pull up
FREE TRIAL SESSION AT 8AM! VISITORS WELCOME!
Photo courtesy of games.crossfit.com. 3 time champion Rich Froning!
Ready for a fun chipper!? Here you go:
10-9-8-7-6-5-4-3-2-1
Over the bar burpees
Hang power clean (60/40kg)
Pistol squat
Chest to bar pull up
*Do 1 legless rope climb between rounds
If you were wondering that is 55 reps of each exercise
Scaling will be available
Photo courtesy of Games.CrossFit.com
Hang Snatch- Take 10 minutes to work to a heavy triple, then repeat for three sets- rest approx. 2 minutes
Conditioning
Run 800m
15 T2B
20 KB snatch 24/16kg
Run 400m
20 T2B
25 KB snatch
Run 200m
25 T2B
30 KB snatch
For time.
Note: KB snatch is total reps. Divide them to each arm as you like.
Photo courtesy of Games.CrossFit.com
15 minutes to establish a 2RM Pause Clean (pause three counts at the bottom of the knee) & Jerk.
Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep.
2) 3X3 Pause Clean & Jerk @ 90% of 2RM from #1 – rest 90 sec.
Conditioning
3 rounds:
7 Front squats @ 70%
21 Kb swings @ 24/16kg
50 Double-unders
For time.
Note: Racks may not be used for the front squats.
Photo courtesy of Games.CrossFit.com
Strength
HBBS: 1X10@60%, 1X8@65%, 1X6@70%, 1X6@75%, 1X6@80% – rest two minutes between sets.
Conditioning
‘AIR SQUAT ANNIE’
50-40-30-20-10
Air squats
Sit ups
Notes: Feet can be anchored using DB’s. AB matt is optional.
