Strength

Back squat

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3+@80%

3×10@55%

Conditioning

3 Rounds for max reps. Spend 1min per station with a 1min rest between rounds.

1.) 2KB Front rack lunges (24′s/16′s)

2.) Rope climb (1 climb = 5 reps)

3.) GHD Sit ups

4.) Row (1cal = 1 rep)

Hi fitness family,

This Thursday night from 7-8pm we have the privilege of hosting Dr. Alex Rodwell. This is a FREE evening we’re putting on for you, your family and friends. Everyone that comes on Thursday night will go in the draw to win one of 3 amazing prizes!

- 6 Months treatment with Dr. Alex

- 3 PT sessions at Andfit

- A prize pack from the pro-shop

To register for the night please click the link below:

Register tickets for Andfit’s “1/2 Hour to Wellness Night”

Here is some of the content that Dr. Alex will be covering on the night:

1. Current NZ and World Health Statistics

2. The glimpse into the latest science that shows how amazing the human body really is

3. Research that shows how important our choices and actions are in shaping our genetic expression

4. The 4 Pillars of Health including

- The importance of Eating Well for life

- The importance of Moving Well for life

- The importance of Thinking Well for life

- Having a clear brain/body connection

We look forward to seeing you and your friends on Thursday night!

.

Mobility

Shoulders

Gymnastics

EMOTM 12

Even – 3-5 Muscle ups (rings or bar) / 5-10 ring dips

Odd – 4-8 Strict HSPU / 4-8 Negatives / 30sec Handstand hold

Conditioning

In teams of 3 complete for time:

40 Front squats (60/40)

40 Bar facing burpees

30 Clean and jerks

30 Bar facing burpees

20 Thrusters

20 Bar facing burpees

10 snatches

10 Bar facing burpees

*Partition reps any way you like

*Bar can not touch the ground until after the last rep of each set (apart from the snatch set). If bar does drop to the ground during the set, that set needs to start again from 0.

You can find the new squat program calculations HERE Andfit 8 week back squat program (Wendler variation)

We’re starting a new 8 week back squat program today. The squat is our foundational movement and the more profisient and strong you are through the squat the more stable and effective you’ll be through every other movement that might get thrown at you. The squat engages our quads, hamstrings and glutes and places a big demand on our core and lower back muscles meaning you not only end up with strong good looking legs and backside but you also develop a strong core!

Please download the squat program spreadsheet above and enter your current 1RM Back squat. You can then print out you complete 8 week program with all your numbers.

A.) Mobility + activation

Hips

B.) Back squat – Week 1, session 1

5 @ 57.5%

5 @ 67.5%

5+ @ 77.5%

Boring but big @ 55%

C.) Conditioning

TABATA Burpesss (score = total reps)

Rest 1min

TABATA Pull ups (score = total reps)

Todays sessions:

7:00AM – Bootcamp

8:15AM – Mini monsters Kids CrossFit

8:00AM – CrossFit + FREE TRIAL

9:00AM – CrossFit + FREE TRIAL

10:00AM – Breakfast at Benidiction cafe (30 St Benedicts St)

Workout of the day

In teams of 3 spend 5min at each station for max reps with only 1 person working at a time. You have to complete the minimum amount of work before switching and no more than the maximum amount stated. There will be a 30sec rotation period.

1.) 5min AMRAP – Airdyne (10cal minimum – 15 max)

2.) 5min AMRAP – Split jumps (each jump = 1rep) (10 minimum – 20max)

3.) 5min AMRAP – Burpees (5minimum – 10max)

4.) 5min AMRAP – 50m Run (50m minimum – 100m max)

5.) 5min AMRAP – Lateral bar jumps (10 minimum – 20 max) (over and back is 1rep)

6.) 5min AMRAP – Medball sit ups (10/6kg) (10minimum – 20max)

Tom looking strong in the hole!

Olympic lifting

Warm up to 90% of 1RM C+J then:

10 x 1 C+J

*Goal is no misses! Rest as needed between reps.

Conditioning

10 RFT:

2 Muscle ups

5 Push Jerks, 70/47.5

5 Burpees

Andfit, put the above two dates in your diaries! Dr Alex and Cheri are two extremely knowledgable and passionate individuals. They both CrossFit here with us at Andfit so they know what we do everyday and will have some really valuable input for us. There is no charge for these nights and we have some great prizes that you will go in the draw for if you bring a friend. Prizes include 6 months of treatment from Dr Alex, PT and nutrition packages from Andfit and some goodies from the pro shop. We are going to limit numbers on these nights so to secure your spot email Wykie with the number of people you are bringing along.

A.) mobility

Shoulder mobility/activation

B.) Olympic lifting

Snatch complex @ 80% of 1RM:

First pull (pause at hang 2sec) – Full snatch – OH Squat

C.) Conditioning

3 rounds for time of:

20 Wall Balls 12/9

20 C2B Pull-ups

Freestanding handstand pushups

Connectivity

A.) 3 attempts at ME Handstand walk (Scale with a partner spotting or a wall shuffle)

B.) 3 x15m Seal Walk

C.) 3x15m Arch to hollow roll across floor

Seal Walks from The Outlaw Way on Vimeo.

Arch Hollow Roll from The Outlaw Way on Vimeo.

Conditioning

4 rounds for total working time of:

Row 500m
20 KB Swings 32/24kg

Rest 1:1

Sally-anne hitting a PB Front Squat yesterday!

A.) Olympic lifting

Clean complex at 85% of 1RM

First pull (pause at hang 2sec) – Hang squat clean (straight from 2sec pause) – Pause Jerk (pause 2sec in bottom of dip)

B.) Conditioning

EMOTM 20

4 Rounds of:

1st – 20m Sled push (40kg)

2nd – 10xDB Hang Power clean (20/12.5) + 10xDB PP

3rd – 40 Combat rope skips

4th – 16 Fat bar front rack lunges (50/35kg)

*Rest remainder of minute

Well done to Teresa, Corey and Phil for representing Andfit so well at the NZ Masters this past weekend! These guys dominated and met or surpassed all the goals they set for themselves for the weekend.

The time has come to re test that 1RM Front Squat! Its been a great few weeks of heavy squatting and we look forward to celebrating the gains with you today!

Remember to get in contact with Lee if you are keen to join us in October during Labour weekend at the Team Nationals. Lee needs to confirm rooms and beds so get on board team!

Strength

15min to establish a 1RM Front Squat

Conditioning

For time:

10 Freestanding HSPU (Kipping or strict)

30 T2B

40 Cal Row

50 Box jump overs (60/50)

40 Cal Row

30 T2B

10 Freestanding HSPU

Todays sessions:

7:00AM Bootcamp

8:15AM CrossFit Kids

8:00AM CrossFit + FREE TRIAL

9:00AM CrossFit + FREE TRIAL

TODAYS WORKOUT

In teams of 3 complete as many reps as possible during the following 7min AMRAPS:

7min AMRAP

P1 – Hill run

P2 – Hanging on bar

P3 – ME C2B Pull ups

Rest 2min

7min AMRAP

P1 – Hill run

P2 – Handstand hold

P3 – ME HSPU

Rest 2min

7min AMRAP

P1 – Hill run

P2 – Holds plank

P3 – ME Burpee partner jump over

Strength

Bench press 1RM

*Take 15min to work up to a 1RM bench

Conditioning

Against a five-minute running clock,

Row 1000 Meters

immediately followed by, as many reps as possible in the remaining time of:

Muscle-Up + 2 Dips

Rest 2 minutes, and then…

Against a five-minute running clock,

Run 800 Meters

immediately followed by, as many reps as possible in the remaining time of:

Chest-to-Bar Pull-Ups

Rest 2 minutes, and then…

Against a five-minute running clock,

Row 1000 Meters

immediately followed by, as many reps as possible in the remaining time of:

Muscle-Up + 2 Dips

*Scale Muscle ups with Ring Dips, and C2B with standard or banded pull ups. Scale row to 800m and run to 600.

A.) Strength: Front Squat session 8/9

1 – 1 – 1 @ 95%

B.) Olympic Lifting

3 Position Snatch (Floor, Hang, Power Position – do not drop bar): 7 sets at 80% of 1RM

C.) Conditioning

7min AMRAP: 10 Burpees

10 Pull-ups

10 Thrusters 42.5/30kg

Workout of the Day

A.) Mobiliy

Shoulders
.

B.) Conditioning

In teams of two, with only one person working at a time, complete the following:

200 Swings (24/16kg)
600 Meter Overhead Carry (20/12.5kg DB)
200 Push-ups
600 Meter Overhead Carry

During carry, you must perform 3 burpees* each, every time you switch the partner carrying the load.

*Burpees may be completed inside the gym at the end of the 600m.

C.) Midline

5 Rounds:

Max L-sit, rest 1min between rounds.

D.) Goat work

If time allows, work on your goats!

*Goats = CrossFit word for weaknesses

September is here! We’ve themed this month Supple September. The aim is that you would zone in on your ability to look after your body through stretching, activation and mobility. Being more disciplined in this area will not only mean safer movement but will also increase your potential to increase strength, speed and power. Lets learn some new skills and build some new habits! We’re just finalising some dates with a couple of guests that will come in and run some workshops and lectures on this topic during the month – more info will come your way shortly.

Mount Team Nationals Road Trip

Our RX team is finalised but we are yet to confirm a Scaled team. If you are interested in competing please email wykie by the end of the week. There are 3 male and 3 female spots to fill in the scaled team as well as 1 male and female reserve in the event of injury or Illness.

Come and support our Masters Athletes this Saturday!

Phil, Corey and Teresa are competing at CrossFit Dynamite in Onehunga this Saturday - 20 George Terrace. Throw your Andfit shirts on and come help us yell at them!

 

Todays session:

A.) Activation and mobility

Ankle and hip

.

B.) Strength

Front squat session 7/9

2 – 2 – 2 @ 90%

C.) Conditioning

4 rounds of:

1:00 ME Strict HSPU

1:00 ME Power Clean & Push Jerk 80/55kg

1:00 ME TTB

1:00 Rest

Todays sessions:

7:00AM Bootcamp

8:15AM CrossFit Kids

8:00AM CrossFit + Free trial session

9:00AM CrossFit + Free trial session

10:00AM Breakfast!

Workout of the Day

In teams of two, with only one partner working at a time, partners alternate rounds to complete five sets each of:

20 Wall Balls
10 Burpees
200 Meter Run

Olympic lifting

Split jerk (off the rack)

3 – 3 – 2 – 2 – 1 – 1 – 1

Conditioning

In teams of 3 row 7.5km for time

*Partition metres any way.

Front Squat session 6/9

1 – 1 – 1 – 1 – 1 @90%

Conditioning

“Dianabeth”

For time:

9 Power Cleans 100/70kg
21 HSPU (Kipping is allowed)
7 Power Cleans 100/70kg
15 HSPU (Kipping is allowed)
5 Power Cleans 100/70kg
9 HSPU (Kipping is allowed)

Jeremy working on a new set up for his snatch during the oly lifting training day earlier in the month.

Push press

2 – 2 – 2 – 2 – 2

*1min rest between sets. Use your weights from the 130814 as a guide.

SECOND TEAM SERIES EVENT

For time:
In pairs complete for time:
30 thrusters (P1) 30 pull-ups (P2)
30 thrusters (P2) 30 Pull-ups (P1)
20 thrusters (P1) 20 pull-ups (P2)
20 thrusters (P2) 20 pull-ups (P1)
10 thrusters (P1) 10 pull-ups (P2)
10 thrusters (P2) 10 pull-ups (P1)

Rx’d Division
42.5/30kg thrusters
Chest-to-bar pull-ups

Scaled Division
35/20kg. thrusters
Chin-over-bar pull-ups, 15-10-5 reps

A.) Olympic lifting

Hang snatch (Full)

EMOTM 10 perform 1 snatch at a moderate to heavy weight. Goal is noi misses!

B.) “Fight Gone Bad”

Three rounds of:

Wall-ball (9/6kg to red line)
Sumo deadlift high-pull 35/25kg
Box Jump 60/50cm
Push-press 35/25kg
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

.

Looks like the weather is improving, come and visit at Victoria park lunch time bootcamp on Tuesday or Thursday at 12pm sometime! Our bootcamp is run with CrossFit movement standards and quantifiable WODs just like we do at the box , that why its the best Bootcamp around!

We’re over half way into our front squat program, just 3 more sessions after today and then we’re retesting 1RM on monday the 8th of September so make sure you don’t miss Monday and Thursday Front squat days!

Front Squat session 5/9

3 – 3 – 3 – 3 @ 85%

Conditioning

For time:

Run 800m
30 KB Swings 32/24kg
50 Pistols (alternating)
30 KB Swings 32/24kg
Run 800m

*Scale pistols with a box or use a band under the rig for assistance.

.

Todays sessions:

7:00AM Bootcamp

8:15AM CrossFit Kids

8:00AM CrossFit + FREE TRIAL SESSIONS (All visitors welcome!)

9:00AM CrossFit + FREE TRIAL SESSIONS (All visitors welcome!)

After warming up and drilling Snatch technique with Coach Wykie, complete the following 12min AMRAP in pairs with 1 partner completing a full round before resting and handing over to partner number 2.

CROSSFIT TEAM SERIES WORKOUT 1 (in pairs)

12min AMRAP for max reps:

30 double-unders

Olympic lifting

Clean and Jerk complex

Power clean – Hang power clean – Split jerk

1 – 1 – 1 – 1 – 1 – 1 – 1

Conditioning

For time:

15m HS Walk
7 Shoulder to Overhead 90/60kg
7 Rope Climbs
15m HS Walk
5 Shoulder to Overhead 90/60kg
5 Rope Climbs
15m HS Walk
3 Shoulder to Overhead 90/60kg
3 Rope Climbs

This WOD can be done as a individual or with a partner. If you are with a partner you can either share the 15m HS walk or do a 15m partner wheelbarrow. The rest of the work can be partitioned as you’d like. The shoulder to overhead should be at a challenging weight and is taken from the ground to start. If done with a partner the rep scheme is 9/6/3.

We’re taking a break from the barbell today, I know its crazy! (Hope you guys will be ok Just a reminder that as a Andfit member you also have access to all the Bootcamp sessions we run. Its not a bad idea to mix things up from time to time, get into a different environment and smash a bootcamp style WOD. Its a also a great way to introduce your friends to Andfit if they are a little intimidated by CrossFit, why not pass the link to this post on to them and invite them to come and try a free Bootcamp session.

Conditioning / Skill

4 Rounds

1st min: 14 ALT DB Sntach (25/15)

2nd min: 14 DB Push ups (Narrow set up – shoulders to dumbells)

3rd min: 50 Double unders

*Rest remaining time in the minute.

Conditioning / Midline

For time:

2-4-6 Wall Climb

5-10-20 T2B

10-20-40 Sit up

*Every minute do 5 burpees.

A.) Snatch work

Work up to a heavy single of 1x Snatch Balance + 1x OHS

1 – 1 – 1 – 1 – 1 – 1 – 1

B.) Conditioning

“Fran’s after party”

Every 90sec for 8 rounds

7 Thrusters 50kg
5 C2b pull ups
3 box jumps 70/60cm

*rest remainder of 90sec if work is completed quicker

Wykie, Lee, and Victoria took part in the Battle of the Fittest online qualifier this weekend – they had to do 4 WODS over the weekend submitting videos of their performances. You can see their videos here by clicking on the “post to page” button on the BOTF facebook page:  https://www.facebook.com/CFAKBattleOfTheFittest

Thought we’ll give you a go at a couple of the WODs this week!

A.) Olympic lifting strength

Front Squat session 3/8

3 – 3 – 3 – 3 – 3 @ 80% of 1RM

B.) Conditioning

Battle Of The Fittest Online Qualifier WOD 2

3 Rounds for time:

3 Muscle ups

6 Squat snatches (60/40)

12 Swings (32/24)

24 Double unders

C.) Midline finisher

5 x 5-15 UB T2B or K2C

*Rest as needed