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

A.) Olympic lifting

Clean and Jerk complex:

15min to work up to a heavy single

Clean – Hang clean – Jerk (power or split)

B.) Conditioning

In pairs, do 10 rounds each of:

3 Clean and Jerks (60/40)

15 Wall balls

*Rest while your partner works

C.) Midline finisher

75 Hollow rocks

A.) Strength

Front Squat

3 – 3 – 3 – 3 – 3 @75% 1RM from monday

Bent over row

4 x 7 @ a moderate weight

B.) Conditioning

7 rounds for total working time of:

10 Burpee Box-Jump-Overs
5 Muscle-Ups

*Scale with seated banded muscle up or ring dips

A.) Strength

Push Press

3 – 3 – 3 – 3 – 3

We’re doing the push press to improve our jerk for when we olympic lift. Lets work on getting the elbows down a tad today – check out the clip.

B.) Conditioning

For time:

10 Clean & Jerks (anyhow) 60/40kg
10 Pull-ups
8 Clean & Jerks (anyhow)
10 Pull-ups
6 Clean & Jerks (anyhow)
10 Pull-ups
4 Clean & Jerks (anyhow)
10 Pull-ups
2 Clean & Jerks (anyhow)
10 Pull-ups

*Goal time is sub 10min

C.) Midline finisher

3 x 15-25 GHD Hip Extentions

How are the quads feeling today? I’m sure they will be a little tender so we’re power snatching today and there is no leg work in the WOD either. You’re welcome

This Saturday from 10:30-2:30 we’re running a 4 hour Olympic Lifting training day at Andfit for members ($50) and non members ($100). We’ll have 3 coaches on. Its limited to 20 spaces and we only have 5 spots left so if you’re keen to jump in email wykie now [email protected]. This will be aimed at beginner to intermediate level lifters and you’ll all benefit from it hugely!

10:30-11:30: Snatch technique and drills

11:30-12:30: Jerk technique and drills

12:30-1:00: Lunch

1:00-1:30: Clean technique and drills

1:30-2:00: Clean and Jerk Max out session and videos

2:00-2:30: Video analysis of all Athletes with feedback.

Todays session:

A.) Olympic lifting work

1) Power Snatch: 2RM (drop first rep) – 2X1@95%, 2X1@90%

2) Snatch Balance: 4X3@100-120% of max double from #1

B.) Conditioning

One of the first ever CrossFit WODs I tried, took me a ridiculous amount of time as I refused to scale! You’ll be scaling today to get through this WOD in under 15min

“JT”

21 – 15 – 9

HSPU

Ring Dips

Push ups

*Scale HSPU with pike press and the ring dips with a band.

Always smiling, always encouraging, always pushing – China must be one of our hardest working and most inspiring members! Well done on the PB Clean and Jerk this week champ

What a great week we’ve had with our quarterly fitness levels testing! Next testing week will be 3-8 November, put it in your diaries and let it be a motivation and a focus for the next 3 months of training!

Its Oly lifting August and we’re about to develop some strong good looking quads! We’re starting a 4 week Front Squat program today. Here is the spreadsheet for you to use to calculate your numbers:

Front squat 4 week program

A.) Strength

Front Squat

Spend 15min to establish a 1RM

B.) Conditioning

In teams of 3 spend 5min at each station for max reps:

- Sled push 20m (40/20kg)

- Wall ball

- 100m sprint

*Rest 1min between stations.

C.) Midline finisher

50 anchored Plate sit ups (Choose weight between 5-20kg)

Todays sessions:

7:00AM Bootcamp
8:15AM CrossFit Kids
8:00AM CrossFit
9:00AM CrossFit

We are extremely excited to be hosting NZ’s first Outlaw Way training camp in January 2015! Rudy Nielsen and the Outlaw camp staff have a huge following world wide and their methods are extremely effective. You do not have to be an elite athlete or Coach to attend this course so I encourage all of you to jump on the opportunity and get signed up! Click on this LINK to find out more and to get registered.

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The Outlaw Way from The Outlaw Way on Vimeo.

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Kieran keeping the bar close during his PB snatch last night!

A.) Weightlifting: Clean and Jerk

15min to establish a 1RM C+J

B.) Gymnastics: Skipping

Establish a ME UB set of double unders

C.) Conditioning

“Grace”

For time:

30 C+J (60/42.5)

Sally-anne having fun during her time at the Crossfit Games!

Testing week, Day 4

A.) Weight lifting: Snatch

1RM Snatch (Full)

B.) Gymnastics: T2B Test

Max T2B in 2min

C.) Conditioning: 7min Burpees

A.) EMOTM for 8min Thusters / or 1RM Back squat

5 Heavy thrusters (You choose weight)

*Weight must be cleaned from the ground to start and a squat clean thruster is acceptable for the first rep

If you missed the 1RM Back squat on Monday you can use this time to re-test that.

B.) “Fire lungs”

30 burpees
30 shoulder to overhead 60/40kg
30 burpee

A.) Bench Press

2 – 2 – 2 – 2 – 2

*Get heavier each set

B.) “Dat shoulder”

5 rounds

12 HSPU
12 box jumps 70/60cm
24 alt dumbbell snatches 25/15kg

A.) Snatch

1 – 1 – 1 – 1 – 1

*After warming up have 5 attempts and a single snatch. Rest 90sec between attempts. Goal is NO MISSES! (or ugly reps)

B.) ”Double trouble”

For time:

100 wall balls
2 k row

Spaces for the Olympic lifting training day on the 16th of August is filling fast. We’ll be opening this up to outsiders this week so if you are keen to be a part of it email wykie ([email protected]) today to secure a spot! This 4 hour training day will have a huge impact on your lifting ability and you will not regret jumping in! It will be aimed at beginner / intermediate lifters, in other words all CrossFitters

A.) Gymnastics

- Max effort unbroken Pull ups (Strict, kipping or banded)

Rest 4min

- Max effort unbroken HSPU (Strict, kipping, handstand hold or ME DB press)

B.) Back Squat 1RM (15min)

Today we get rewarded for the last 4 weeks of squatting! Looking forward to celebrating some PB’s with you today! If you cannot make today you’ll have another opportunity on Thursday.

C.) ”Suckers warmup”

12min AMRAP

3 MU
6 thrusters 60/40kg
9 burpees

*Scale MU with seated banded muscle ups or 9 ring rows  and 9 dips.

The morning crew watching a bit of the Games before going to work.

Todays sessions:

7:00AM Bootcamp

8:00AM CrossFit

9:00AM CrossFit + FREE TRIAL – Visitors welcome!

10:00AM Breakfast – Ironique cafe Mt Eden

In teams of three – AMRAP 30

90 Shoulder to over head (50/35)

90 Front Squat (50/35)

Row 1.5km + 90 Wall balls (These can be done simultaneously)

Run 1.2km

*During the Shoulder to over head and front squat portion only one person can work at a time and a human rack is used to swap places. During the Row and wall ball portion 2 people can work and 1 rest. With the run only one person can be working at a time. Exercises have to be completed in order.

Welcome to the community Jordan and Jono!

The CrossFit Games kick off today! Make sure you follow the action here www.games.crossift.com you can see the events live or on playback. Events will be playing at the box over the next 4 days too so feel free to come in earlier on stay later and watch some.

Final day of Squat 10! We’ll be re-testing our 1RM Back squat next week and then we’re getting into a new front squat strength cycle in August. Go hard today!

A. Squat 10 (Session 8 – 17.5kg increase from session 1)

1 x 10 reps @ Bar

1 x 10 reps @ 30%

1 x 10 reps @ 50%

1 x 10 reps @ 60%

Rest 2min before attempting the working set

1 x 10 reps @ 65% (working set, increase weight by 2.5kg from last session)

If you can’t get the 10 reps out then attempt again next session with same weight.

B.) ” No arms”

4 rounds

1min C2B Pull ups
1min HSPU (Scale with pike press on a box)
1min hang power snatch 50/35kg
1min rest

*Score = Total reps

C.) Midline Check out

50 Plate sit ups (Feet Anchored)

Olylifting August

We’ve got an exciting August planned! Our goal is for you to really refine your lifting technique and get a in depth understanding of the Snatch and Clean+Jerk. Technique, technique, technique and more technique will be the theme. We’ll have the Thursday night MAX OUT nights but in class we’re going to do some video analysis, loads of reps at lighter weights, olympic lifting specific mobility work, front squats, over head squats, push press and a bunch more cool stuff!

Olympic lifting training day – Saturday 16th August 10:30 – 2:30

We’re hosting a 4 hour Olympic lifting workshop on Saturday the 16th from 10:30 – 2:30. This will be incredibly valuable for your lifting and I encourage you to jump in! We’re going to open this up to non members next week and spaces will go fast so if you’re keen email Wykie now [email protected]. Members cost – $50 / Non members $100. Only 20 spaces (7 already taken).

A.) Turkish Get Ups

1 – 2 – 3 – 2 – 1 (Per arm)

*Increase the weight each set with the aim to finish with a heavy single. Rest as needed.

B.) “Are we there yet”

For time:

100 double unders

3 rounds of:

15 power cleans 50/35kg
15 Press ups on DB

100 double unders

2 rounds of

15 front rack lunges 50/35kg
15 t2b

100 double unders

25 thrusters 50/35kg

C.) Midline check out

50 Hollow rocks

We have 4 lucky members over in the States to watch the 2014 CrossFit Games – Ryan, Sally-anne, Corey and Amanda. Here are Corey and Amanda visiting CrossFit Horsepower with well known coach Maddy Curley. Have the best time guys!

This is the last week of our Squat 10 program. We’ll be re-testing 1RM Back squat next Monday! Its also our final week of Gymnastic July and we’ll have some gymnastic test next week as well to give you the opportunity to smash those goals you set!

A. Gymnastics – Pull Up & HSPU

If you are working on the skill of kipping then incorporate that in todays gymnastic WOD and if you’re working on bodyweight strength do these movements strict.

EMOTM 10min

Even: Pull up (Kipping or strict) Strict 5-10 / Kipping 10-20

Odd: HSPU (Kipping or strict) Strict 3-6 / Kipping 8-15

*Scale pull up with 3-5sec negatives and HSPU with handstand holds 10-30sec.

B. Squat 10 (Session 7 – 15kg increase from session 1)

1 x 10 reps @ Bar

1 x 10 reps @ 30%

1 x 10 reps @ 50%

1 x 10 reps @ 60%

Rest 2min before attempting the working set

1 x 10 reps @ 65% (working set, increase weight by 2.5kg from last session)

If you can’t get the 10 reps out then attempt again next session with same weight.

C.) Conditioning

7min AMRAP

Burpees to a plate (10kg)

Coach W