If you got nothing to do tomorrow night at 10pm then watch Jono and Ben at 10. You might see a bit of Andfit in there.

You have made it to the end of another great week guys. I was so happy to see all the amazing squatting today. Many people were repping out their old 1RM for 3 or more reps.

Come finish of the week with some oly lifting and a workout with your favourite combination of movements.

With the Clean And Jerks, I encourage you to take the time to work on your technique. If we ignore technique and just try for the heaviest weight we can with average movement we are not doing ourselves any favours. Average movement not only keeps you from hitting your best lifts it also transfers into other movements and makes them more dangerous and inefficient. Its like a fire. If we don’t change the bad movement patterns we have it will spread into all the other movements and make it so much harder to get under control again.

That’s enough preaching for one day.

Hope everybody has an awesome day.

171014

A. Olympic lifting

5X1 Clean & Jerk – work to a max for the day, rest as needed

* Also a time to work on technique.

B. Conditioning

50 C2B

9 Thrusters, 70/47.5kg

35 Pull ups

12 Thrusters, 60/42.5

20 TTB

15 Thrusters, 52.5/27.5

One barbell. You change the weights.

Coach D

Gar is one of the most committed members here at Andfit. She has such a great attitude and works so flippen hard. Love having you here mate. Thanks for being awesome.

Who else feels good after today? Personally I got lots out of the gymnastics skill section. It is a very hard thing for me doing gymnastic movements but its also great to see improvement in areas that i’ve worked in. If you are like me and struggle a bit with gymnastics I have a challenge for you guys. On Monday 20th I am going to start a “PULL UPS” program. STRICT PULL UPS FYI . Im going to be using this website for my training http://www.50pullups.com/ . There is a initial test and then you base your cycle off that. It is really simple and even start with people that have no pull ups. So everybody can do it.

Talk to me if you are keen.

See you guys soon.

161014

A. Back Squats (Session 10)

1 x 3 @ 77.5%

1 x 3 @ 87.5%

1 x 3+ @100%

3 x 10 @ 65%

B. Conditioning

10min AMRAP

3 MU

5 Shoulder to Overhead 70/47.5

7 OHS 70/47.5

* Scale MU with 6 ring rows 6 ring dips

Coach D

Gareth is our newest graduate from intro. The guy is pretty awesome. Say hello if you see him around.

Good evening team. Wasn’t today a good little team workout. I am very happy with some of the Jerks I saw. Barbell Cycling was great and I saw quite a few people moving way more efficiently by the end of the session.

Tomorrow we have a bit of gymnastic skill work as well as a great workout. I did something similar to this workout on Sunday and it was pretty nasty. Make sure you hit this one with intensity. Scale the weight so you can keep moving through it nice and fast.

See you all tomorrow.

151014

A. Gymnastic Skill

5 SLOW rounds of:

3 Strict HSPU / 3 negatives / 3 strict with abmat / 3 kick ups to handstand

6 Strict TTB / 6 kipping / 6 scaled distance toes to bar / 6 high knees with kick out

12 Air Squats

18 Cal Row (focus on good back position on the rower)

Focus on perfect positions

B. Conditioning

“3 RFT”

10 Double Dumbbell Push Press, 25/15kg

10 Box Jump, 76/60cm

Goal time under 5min

Coach D

Sam’s secret. We call it  the “Triceps Squat”.

Ok great day today in the box team. Not bad for a Monday at all. Saw some really great intensity out there. I didn’t see anybody go over the time cap at all so thats awesome.

If I can give any feedback on what I saw today is that we need to remember our “SETUP” position and really work on consistency in this. If we practice our correct setup position over and over the right way we will get it in our brain and will not fail to do this in workouts when we get tired. MAJOR is a flat back. If you have worries about your setup position in movements like the snatch and clean and jerk ask a coach next time you see them. It only takes a few sessions to really nail this down.

Love your work guys.

See you tomorrow.

141014

A. BB Cycling

1a) 4+1X3 Touch & Go Jerks (re-rack, and do not drop) – four sets to work to a 3rm (see note for explanation of +1), rest 90 sec.

Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar.

B. Conditioning

Partner AMRAP 25:

10 1-arm DB Snatches (5/side), 25/15kg

10 Calorie Row

*Rest while partner works

Coach D

Frosty flying through the double unders with some insane speed.

Hope everybody had a good weekend and plenty of rest. If you haven’t tried the Lewis Road Creamery Chocolate milk yet then you must do so. Seriously one of the best chocolate milks I have ever tried.  If your on Clean then you will have to wait a bit unfortunately because its NOT Paleo at all.

We are halfway through our Squat program. We should be finished in a months time so hang on and squat. I can’t wait to see all the improvements.

Have a great day everyone.

131014

A. Back Squats  (Session 9)

1 x 5 @ 72.5%

1 x 5 @ 82.5%

1 x 5+ @ 92.5%

3 x 10 @ 65%

B. Conditioning

For time:

50 Power Cleans 60/40kg

50 Burpees over bar

* MUST complete all Power Cleans then move on to Burpees.

12min Cap

Coach D

Jeremy is so much more than just a pretty face isn’t he.

Ok team here we go. Coach D is back on the blog. Firstly want to say that I am blown away by the progress that everybody has made in the last few months. Since I’ve been back from holiday I really have seen such a big difference in pretty much all of you. So good to see you guys looking healthier stronger and generally more awesome. Hard work does pays off. So lets really go hard the next couple of months before summer. Write some end of year goals down and start working on them.

Lets kick this weekend off with a great partner workout.

Enjoy

111014

In pairs complete the following 2 workouts

A. “Run Forest Row”

15min AMRAP

Meters (running + rowing)

* 1 partner running and 1 partner rowing at a time

* Can work at same time

* Each person MUST complete at least 1k of each exercise

* Score is total meters of running and rowing together

REST 5min

B. ” Balls to the Wall”

10min AMRAP

Wall Balls 10/6kg

Kettlebell holds 32/24 each hand

* 1 Partner does Wall Balls other partner holds Kettlebells off ground

* Wall Balls only count while the 2 Kettlebells are off the ground

* Score total Wall Balls done

Coach D

Olympic lifting

25min to work on Clean and Jerk technique. Stay under 75% of 1RM.

Conditioning

For Time:

20 Snatches, 70/50

20 Clean and Jerks, 70/50

20 Muscle ups

*25min Cap

*The snatch weight should be no heavier than 70% of your 1RM.

*Scale Muscle up with seated banded muscle ups, or do 20 ring rows + 20 ring dips.

 Photos courtesy of Focus Photo

Strength

Back Squat (Deload)

1 x 5 @ 45%

1 x 5 @ 55%

1 x 5 @ 65%

3 x 10 @ 60%

Conditioning

In pairs, with one person working and one person resting complete as many rounds and reps as possible in 25min of:

1 Strict HSPU
2 Squat Cleans (60/40kg)
3 Burpees

*Scale Strict HSPU with a kipping HSPU, A Handstand kick up or 2 Hand release push ups.

Connectivity

Flexibility
2×40′ Pike to Hollow Inch Worm, take it slow. DEMO VIDEO

Static Shaping
3×1:00 Hands and Feet Hollow Hold

Skills and Drills

3×3 Arch to Hollow Swing + Chest to Bar + Bar MU DEMO VIDEO

*If you do not have a C2B up or bar muscle up scale with the following:

1.) 3×3 Arch to Hollow Swing + Pull up + C2B

2.) 3×4 Arch to Hollow Swing + Pull up

3.) 3×4 Arch to hollow swing + Coach Assisted pull up negative

Conditioning

Against a 4-minute running clock, perform the following for max reps:
Run 600 Meters
Push-Ups x Max Reps

Rest exactly 2 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:
10 Box Jumps 70/60cm
10 Pull-Ups

Rest exactly 2 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:
5 Burpees
5 Thrusters (42.5/30kg)

Rest exactly 2 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:
30 Double-Unders
15 Ab mat sit ups

Strength

Back Squat

1 x 5 @ 75%

1 x 3 @ 85%

1 x 1+ @ 95%

3 x 10 @ 60%

*Those doing the clean to test 3RM Back Squat

Gymnastic test

Max effort strict pull up.

Conditioning

5RFT:
12 KBS 32/24
12 TTB
200m run

*Those doing clean to test 1.6km run

Workout of the day

“31Heroes”

Olympic Lifting

20 minutes to establish a 1RM Clean & Jerk.

Conditioning

For time:

Run 800m

20 Hang Clean to Thrusters 60/40

Run 400m

10 Hang Clean to Thrusters 80/55

Run 800m

Strength

Back Squat

1×3 @ 70%

1×3 @ 80%

1×3+ @ 90%

3×10 @ 60%

Conditioning

15-12-9

Bar Muscle-Ups

Dual KB Clean & Jerk 24/16kg (every rep from the floor)

Connectivity

1.) 3×10 Ring Swings – Demo video

2.) 2×1:00 Chin to Toes Handstand

3.) 3×8 Pull-Up Levers – Demo video

Conditioning

‘Partner Filthy 50′

After a 1.2km buy in do 50 reps of the following for time with 1 partner working at a time:

Box Jumps
Jumping Pull ups – set up bar at mid forearm when standing with arms extended overhead
KBS 24/16
Walking Lunge Steps
Knee To Elbows
Push Press, 20/15kg
Hip Extensions
Wall Balls
Burpees
Double unders

Cash out with a 1.2km run

This Thursday we are hosting one of our favourite people in the world – Cheri Inoue! Cheri is passionate and knowledgable, you will be a smarter more aware human being if you come along on Thursday night. Register here:

https://www.eventbrite.co.nz/e/nights-of-wisdom-with-cheri-inoue-tickets-13375070195

Olympic lifting

Power Clean & Push Jerk: 4X5 – work to a 5RM, rest as needed

Conditioning

AMRAP 25:

500m Row

10 Burpees

20 C2B Pull Ups

30 DB Shoulder to overhead (20/12.5kg)

This Saturday we turn 3! We’d love for as many of you as possible to come and celebrate with us. We’ve booked out Tahaki reserve in Mt Eden and have arranged some BUMPER BALL SOCCER! There will be a BBQ and a DJ so its going to be a great day. Bring your meat, drinks and any other picnic goodies for your family and come and hang out with the coolest people around. Family, kids and dogs are all welcome! If you’re scared of the bumberballs you do not have to take part

If you cant make the bbq picnic then please come join in the brutal birthday WOD during the Saturday morning classes or come for some drinks at the Neighbourhood bar in Kingsland in the afternoon.

Strength – Back Squat

1×5 @ 65%

1×5 @ 75%

1×5+ @ 85%

3×10 @ 60%

Conditioning

“Diane”

21-15-9 of:

Deadlifts 100/70kg

HSPU (regionals standard – Kipping is allowed)

*Scale HSPU with DB hand release push ups.

Starting next Sunday (5th of October) We’ll be posting and running a WOD from 1-2 on a Sunday for those who would prefer a bit of direction instead of open gym during that first hour. The gym will still be available as an open gym from 1-3 for those who want to work on their own stuff. Here is a nice little WOD for you to give a go today if you want:

“Daniel”

For time.
50 Pull-ups
400 meter run
21 Thrusters with 42.5/30
800 meter run
21 Thrusters with 42.5/30
400 meter run
50 pull-ups

TODAYS SESSIONS:

7:00AM Bootcamp

8:15AM CrossFit Kids

8:00AM CrossFit + Free trial (Visitors welcome!)

9:00AM CrossFit + Free trial (Visitors welcome!)

10:00AM Breakfast (Benediction cafe, 30 St Benedicts St Newton)

Workout of the day – Members request

‘Cards’

In teams of 3 work through a deck of cards. Number on card = reps. Picture cards are 10 reps and the Ace is 11 reps.

Hearts – 400m row

Diamonds – DB Man maker (10/5kg)

Spades – Burpee box jumps

Clubs – KB Clean + Jerk (32/24)

Joker – 3 Hill runs

Olympic lifting

Clean + Jerk EMOTM 12

0-4 3x@80%

5-8 2x@85%

9-12 1x@90%

Conditioning

20-15-10 Squat Cleans, 60/42.5

15-10-5 Strict HSPU

Back Squat – deload

1 x 5 @ 40%

1 x 5 @ 50%

1 x 5 @ 60%

3 x 10 @ 55%

Conditioning

50-40-30-20-10 Wall Balls

100-80-60-40-20 Double unders

Registration for the 2014 Team Clean challenge is now open! This year we are calling it the POWER TEAM series as teams will be no bigger than 4 people with one awesome coach. We’re going quality not quantity this time around and want to ensure every person taking part in the Clean challenge gets some focused and individual input on their nutrition and exercise from their coach over the 6 weeks, therefore we have limited spots available (only 32 spots). The challenge will include pre and post testing and you’ll be competing as a individual and a team (amazing team challenges lined up) for some great prizes with total value over $1000. The main focus is to get you feeling your absolute best with summer fast approaching. If you are interested in signing up for the Clean and want more information email Cath - [email protected] as soon as possible as we are going to start on the 6th October. Cath will be in touch with you individually about what you want to achieve and match you up with the right coach and trainer to achieve your goals. The cost for the Clean for the six weeks will be $150.

Gymnastics

EMOTM 12

Even – 3 to 5 Skin the cats or 10-20 Plank to push up

Odd – 5 to 15 unbroken C2B pull ups or 5-20 Push ups

*Directly after take 10min to establish a max hight box jump

Partner WOD

12min AMRAP

5 Burpees

10 Sit ups

15 DB Snatch (25/15)

*Partner 1 works on the AMRAP while partner 2 runs 100m.

Hey team, if you have not yet filled out the members survey please click on the link below, we’d love to have your input!

Olympic lifting

Jerk work (Stamina/technique)

1 Clean + Max Jerks @70%

1 Clean + Max Jerks @75%

1 Clean + Max Jerks @80%

1 Clean + Max Jerks @85%

*Rest as needed between sets

Conditioning

5-4-3-2-1 reps of:

Dead Lifts, 150/100

Bench Press, 100/70

Muscle ups (Scale with Burpee pull ups)

Good day team! A quick note on whiteboard results: We’re now adding a photo of the whiteboard to the post at the end of the day so there is a record of your results for you on the blog and so that the morning crew can keep an eye on the afternoon beasts scores We’ve also extended the blog page to display the last 100 posts.

Strength

Back Squat

1×5 @ 67.5%

1×3 @ 77.5%

1×1+ @ 85%

3×10 @ 55%

Conditioning

For Time:

30 T2B

400m Row

15 Overhead Squats (60/42.5)

800m Row

15 Overhead Squats (60/42.5)

400m Row

30 T2B

Todays sessions:

7:00AM Bootcamp

8:15AM CrossFit Kids – Visitors welcome!

8:00AM CrossFit + Free Trial (Visitors welcome)

9:00AM CrossFit + Free Trial (Visitors welcome)

10:00AM Breakfast – Jones the grocer (143 Carlton Gore Road, Newmarket)

Workout of the day

In teams of three complete the following:

12min AMRAP

60m Farmers carry (2xKB – 32/24kg)

60m Bear crawl

60m Burpee broad jump

*Each partner does 20m (one legnth of the gym) before switching

Rest 4min

In new teams of 3 and taking turns, row 3 x 500m each. Reset the rower to count the metres down from 500m before each member starts. Your score is the average time of the nine 500m sprints.

Finisher

TABATA Plank to push up

Olympic lifting – Clean + Jerk

Warm up then attempt the following weight percentages:

80% / 85% / 90% / 95% / 100% / 105%

*You only get 3 attempts per lift. If you make the weight on the 1st attempt then progress to the next weight. Once you miss a weight 3 times your clean day is done

Conditioning

“Kelly”

5 RFT:

400m Run

30 Box Jumps, 24/20

30 Wall Balls, 20/14