Sy ripping up those meters on the rower.

Ok so today there’s gonna be a few olympic lifts going down. We are testing 3rm Squat Clean and then you will be doing a total of 45 reps in the hang squat snatch as well in the WOD.

I really want you guys to focus on form this session. There is no reason why we cant all perform these lifts to a great standard. If you feel unconfident on the clean or snatch today then today is the day you can get some reps under your belt and get better at it. It is very important that we focus on doing these lifts the best we can. For every bad lift we do we program a bad movement pattern into our body and it takes way more effort to correct those later.

Looking forward to some great lifts and PR’s today.

160714

A. 3 RM Squat Clean

12min to establish 3rm Squat Clean

* Dont have to be touch and go.

* Focus on correct back/setup position and even pull. (hips and shoulder rise at same time)

B.  “Snake Bite”

For Quality and time:

21 – 15 – 9

Hang Squat snatch 42.5/30kg

C2B Pull Ups

* Scale weight so good form can be maintained.

* Scale C2B to standard or banded Pull ups

Coach D

Had a massive class on Saturday and they all loved the plate sit ups.

We are probably doing more bench press than we use to but I think its a great thing. Here is a article ( http://library.crossfit.com/free/pdf/CFJ_Bench_Starr.pdf )  about the bench press written by Bill Starr who is a great coach.

Who is excited for the Crossfit Games staring next week? We might have to do one of the workouts that Dave Castro programmed. He is a genius.

Have a great day.

150714

A) “Press Stuff”

i) 7 sets of 3 reps Bench Press (Get heavier each set)

* Rest 1min between sets

ii) 3 x 15 reps of Strict Dumbbell Shoulder Press 25/15kg

B. ” 8 party”

8 rounds for time

8 Wall Balls

8 Burpees over bar

8 Deadlifts 90/65kg

* Rounds should take under 2min each.

* Cap 18min

Coach D

Come watch the 2014 Industrial Athletic Invitational at the NZ Fitness Expo on the weekend, our very own Lee is competing and we’ve got Wykie and Carson judging. Here is the link to the event times http://www.nzfitnessexpo.co.nz/documents/NZFE_IACrossfit_2014.pdf

A. Gymnastics – The Muscle up

Every 90sec for 7:30min (4 rounds) do either:

1.) 2-6 Consecutive muscle ups

2.) 2-6 False grip ring pull up + 2-6 Strict dips

3.) 5-10 False grip ring rows + 5-10 dips (bands allowed)

If you already have a muscle up, you need to watch this video analysis that Rudy did of Nick Block and Dan Tyminski and apply the principles he talks about today

B. Snatch

Do 1 Snatch every 30sec for 10min (20 total reps)

* Yes its squat snatches

* NO FAILED REPS OR 10 burpee penalty

C.  Conditioning

3 Rounds for total reps:

45sec HSPU

15sec Rest

45sec KB Swing 24/16kg

15sec Rest

45sec T2B

15sec Rest

1min Double Unders

1min Rest

* Scale HSPU to Abmat or Dumbbell Push Press

* Scale T2B to Knees to Chest

* If you cant do double unders use the 1min as practice time for double unders

Coach D

Mark on the Overhead Squat. It was beautiful.

What a great day we had with the Overhead Squat. Saw heaps of PR’s. Remember to write down your weight you got so we can retest it in the future.

Back with Squat 10 today. If this is your 4th session you will be hitting 7.5kg more than you started with. Remember if you fail your 10 reps try the same weight next session and try and hit 10 again.

Good luck to everybody.

100714

A. Squat 10 (Session 4)

1 x 10 reps @ Bar

1 x 10 reps @ 30%

1 x 10 reps @ 50%

1 x 10 reps @ 60%

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

(ii) After squats complete 3 sets of 15 walking Front rack lunges (heavy as possible)

B. Conditioning

5min AMRAP

200m Run

20 Chest to Bar Pull Ups

20 Deadlifts 80/55kg

20 Box Jumps 60/50cm

1min Rest

7min AMRAP

200m Run

20 Chest to Bar Pull Ups

20 Deadlifts 80/55kg

20 Box Jumps 60/50cm

1min Rest

10min AMRAP

200m Run

20 Chest to Bar Pull Ups

20 Deadlifts 80/55kg

20 Box Jumps 60/50cm

* Scale C2B with normal/banded pull ups

Coach D

Young and free.

Ok so haven’t done Overhead Squat 1rm for a while so lets do that. This is the hardest variation of the squat we do. If you have mobility that restricts you from performing the overhead squat I encourage you to do some work to fix that. You will improve from coming to class and doing CrossFit but if you have big restrictions doing some specific mobility at home will be great and you will see improvement faster.

Have a great day everybody.

090714

A. Gymnastics

Handstand hold practice 5min – Against wall / with partner / free standing

B. Overhead Squat

15min to find 1rm Overhead Squat

C.  “Party Girls”

3 Rounds For Time:

7 Muscle Ups
14 Power Cleans 80/55kg
21 Burpees

* Scale MU to 5 or 3 reps or double number of ring rows + ring dip or pull up

Coach D

Who else is going to join coach Wykie in the Auckland Marathon? I think he needs somebody to train with him. I have done a half marathon before and it was possibly one of the hardest things I have ever done. Doing a full marathon will be such a great accomplishment and a great test of endurance. Remember endurance is still part of fitness so dont think a marathon isn’t Crossfit.

Got a great day in store for everybody today. We are going to do a bit of upper body strength work. Exercises like the bench and strict press has massive transfers over to other exercises we do. The strict press is pretty much the squat of the upper body and will improve you as an athlete heaps if you do them.

080714

A. Press

(i) Bench Press 5-5-3-3-1-1

* Rest 90sec between sets

* Make sets challenging but don’t fail reps

(ii) 3 x 15 reps of dumbbell shoulder strict press 25/15kg

B. Conditioning

25-20-15-10-5

Wall Ball 10/6kg
Power Snatch 42.5kg/30kg

* Only break set up once eg. set of 20 reps do 11/9

C. “Six pack work”

3 x 20 GHD sit ups

Bench Tips

Coach D

We lost the battle but won the war. Andfit coaches team bowling on saturday night.

Starting the week off again with Squat 10. If you have been at all the session you will be doing your set of 10 with 5kg more weight. The last few reps might start getting hard but just pause for a couple of seconds at the top and push through it.

Reminder to keep working hard on those gymnastic skills. All the work we did last week on gymnastics can be done outside of class times if you think you need more practice in them. You can also practice a lot of the skills at home.

A reminder that our new class schedule kicks in this week:

See you guys soon.

070614

A. Gymnastic warm up:

3 rounds for quality

10 push ups or 5 ring dips (Strict)

10 Ring rows or 5 pull ups (strict)

10 hollow rocks

B. Squat 10 (Session 3)

1 x 10 reps @ Bar

1 x 10 reps @ 30%

1 x 10 reps @ 50%

1 x 10 reps @ 60%

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

(ii) After squats complete 3 sets of 15 walking Front rack lunges (heavy as possible)

C. “Black and Blue”

5 RFT:
10 Power Cleans 60/42.5kg
10 Burpees

Lee is such a great athlete and coach. What a legend.

Congratulation to all the people that did the Clean Challenge. You guys are all looking and performing really well. It’s really inspiring to see you guys do so well. If you didn’t take part in the Clean Challenge then definitely do the next one. There will be another one coming up before the end of the year for sure.

I hope the rain stays away for tomorrow because we got some running to do. The good news is that you will have a partner so you wont be running the whole distance yourselves.

See you guys soon.

050614

A. “Team Nukes”

Teams of 2:
8min Clock
1.6km run (switch every 400m)
Remaining time Max Burpees to Plate 20/10kg

10min Clock
1.6km run (switch every 400m)
Remaining time Max Ground to Overhead with Plate 20/10kg

12min Clock
1.6km run (switch every 400m)
Remaining time Max Overhead Lunge with Plate 20/10kg

* One partner works at a time

* This workout is a running clock no rest. Straight from 8min to 10min to 12min clock.

B. “Cool down”

400m Farmers Kettlebell Carry 32/24kg

Coach D

Mitch ripping out some sweet snatches.

Its Friday again. Come finish the week of with a great session. Today we are going to do some more gymnastic skill work with some muscle up progressions. You dont want to miss this. If you are sore from the squats this week then have a well deserved rest day.

040714

A. Muscle up progressions and False Grip strengthening.

B. Power Snatch

12min to establish a 1rm Power Snatch.

C. Conditioning

For time:
21 Back Squats 80/50kg
9 HSPU
15 Back Squats 80/50kg
15 HSPU
9 Back Squats 80/50kg
21 HSPU

* Back Squat is from ground

* Sets should be done in no more than 1 break for example set of 21 = 11/10

* Scale HSPU with Abmat or dumbbell Push Press

Coach D

Will be seeing a few of these tomorrow I think. Phil going hard with the 32kg.

Squatting today team. If you did session 1 on Monday you may increase your working set by 2.5kg. If this is your first session of the Squat 10 program just do your working set at 65% of your 1rm. The goals is to increase the weight by 2.5kg each session. If you fail and cant get 10 reps out then you will try the same weight again the next session you attend.

Keep up the good work team.

030714

A.(i) Squat 10 (session 2)

1 x 10 reps @ Bar

1 x 10 reps @ 30%

1 x 10 reps @ 50%

1 x 10 reps @ 60%

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

(ii) Straight after complete 3 sets x 10 reps per leg of Front Rack Bulgarian split squats

B. Conditioning

3 rounds for time:

250m Row

25 Wall Balls

25 KB Swings 32/24kg

25 Split Jumps

* Rest 1min between rounds

* Scale weights so each round can be done in under 5 minutes.

Coach D

Amanda doing some Goblet Squats.So good to have you and Corey part of the Andfit family. You guys are so committed to fitness and have the best personalities too. Always smiling. Big L O V E.

If you feel like working of some Friday night treats then come in for a workout why don’t you. No better feeling than starting the weekend with a nice sweat fest and breakfast after. If you have done your workouts for the week enjoy the day. Have a little treat and a beer or whatever.

See you guys in the box.

280614

A. “Push Pull”

6 rounds for time:

10 ring rows

10 Push Ups

* Scale push ups to knee push ups.

* Keep hands in close for the push ups.

B. “Up Down Run”

In teams of 2 for time complete:

800m run (each partner does 400)

50 Hand release Burpees

800m run (each partner does 400)

50 Hand release Burpees

800m run (each partner does 400)

* 1 Partner working at a time.

* If it rains sub running for rowing.

Coach D

.

Concentration is key. Mymoena setting up for a clean at Quattro Crossfit.

Its Friday again. How fast does time go when you have fun. So happy to see everybody’s loving the workouts. Its been a hard few days but the intensity has been awesome.

Next week we will start a special little squat cycle that we will do in class on Mondays and Thursdays. I will talk more about this on Mondays blog post. If you can you should try and make both those days or definitely make 1 of them a week if you can. There are also open gym times we can catch up on them.

270614

A. Clean and Jerk

Take 12min to work up to a max for the day in the following complex:

Squat clean + Front Squat + Push Jerk + Split Jerk

*Complete movements without putting the bar down

B. Conditioning

For time:

Row 500m

3 rounds of

15 Deadlifts 100/60kg

15 Box jumps 70/60cm

15 HSPU (kipping or strict)

Row 500m

* Scale Box Jump to appropriate height.

* Scale HSPU to Abmat or dumbbell Push Press

Coach D

We are going to be putting our hands on one of these today.

How bad was the KB swings yesterday. It was a forearm burner for sure. I also have to say I was very happy with some of the snatches I saw. We haven’t done heaps of snatching so to still see the great standards across the classes was really cool. Remember we want to keep practicing good quality reps. There is no point in doing lifts with bad form or technique. It will just slow you down in the long run and possibly lead to injury. But like I said I didn’t see much of that yesterday so great work.

Its been a while since we’ve done a crossfit.com workout. I saw this one earlier this week and it grabbed my attention a bit. It looks like a nasty little one.

Have fun team.

260614

A. Crossfit.com 220614

20min AMRAP

5 Thursters 42.5/30kg

7 Hang Power Cleans 42.5/30kg

10 Sumo Deadlifts HIgh-Pulls 42.5/30kg

* Goal is 10 rounds

B.  Finisher

3min AMRAP of T2B

* Scale to 1:1 T2B:K2C (for every T2B you do you do a K2C) or Knees to chest.

* This is an ALL-OUT effort. Go as hard as you can and get as many reps as possible.

Coach D

Strict Pull-Ups……. If you had trouble with these I encourage you to do more of this in open gym or before and after class. Its a great movement and transfers really well to other movements we do. You will be surprised on how quick you see progress if you put your mind and a bit of time to it.

Hope everybody has a great day in the box today.

250614

A. Power Snatch

i) Work up to a 3RM TnG Power Snatch (10min)

ii) EMOM for 6min

3 reps at 80% of (i)

B. Conditioning

 “Charlie Brown”
3 RFT:
15 OHS 60/40kg
30 Abmat Sit up
45 Kettlebell Swings 24/16kg

*OHS is from ground

* Scale weight so the reps are broken into no more than 2 sets for example 8/7 in OHS or 25-20 in KBS.

Coach D

Coach Wykie ripping out some KB Swings on the weekend. Good to see him back in action looking good and strong.

Ok so no legs today. Who else cant feel their legs at the moment. That was a brutal workout. If you missed out on this one you should try it in open gym time if you can.

Today I want us to focus on a basic movement. The Pull-Up. This is one of the great body weight exercises. Have fun trying out one of the below options and making some strong gains.

240614 

A. The Pull up

7 sets of 10 reps

Option 1 : Chest to Bar (strict)

Option 2 : Pull up (strict)

Option 3 : Banded Pull up (strict)

* rest 90 seconds between sets

B . Conditioning

For time:

30 Shoulder Touches
100 KB Snatches 24/16kg (50l/50r anyhow)
30 Burpee Box Jumps 24/20″
30 Shoulder Touches

*If you can HS Walk, perform a 50′ HS Walk instead of Shoulder Touches

* Scale Shoulder Touches with feet on box

Coach D

Congratulations to all members that competed in the Andfit/Quattro competition on the weekend. We raised a good amount of money and our athletes did our gym very proud.

We are going to get straight into this week with a nice little workout. This workout sums up pretty good for me what Crossfit is all about. “Out-run a lifter, Out-lift a runner”

A. Bench Press (15min)

3 – 3 – 3 – 3 – 3

* Between attempts complete 4 sets x 15 reps of dumbbell floor press

B . Conditioning ”Out-run a lifter, Out-lift a runner”

For Time

30 Back Squats 60/40kg
400m Run
20 Back Squats 70/47.5kg
600m Run
10 Back Squats 80/55kg
800m Run

* Scale weight so reps are broken into 2 sets max.

* Scale run to 200/400/600

* Weight is lifted from ground to back rack position.

* 18min Cap

Coach D

Come and support the team at the Andfit vs Quattro competition today. For all chose competing or wanting to come watch we are gonna meet at Andfit at 8:15am and leave from there at 8:30am. You are also welcome to come and watch later on if you can. The address is 1 Prosford St, Ponsonby) .

What a great week of training we’ve had. I hope everybody got something out of this week. It’s so cool seeing people go so hard during the workouts . I feel like the intensity in the box the last week was outstanding. Cant wait for another great week next week.

Coach Nash has got another fun day planned for the morning crew.

210614

A.   2rm Clean and Shoulder to Overhead (10min)

* you can chose to power clean or squat clean and then you may press, push press, push Jerk or Split Jerk the weight up 

B. EMOM 10min

5 shoulder to overheads at 80% of (A)

* only clean the bar once then do your 5 reps.

C.  T2B Helen

3 rounds for time:

400m run

21 kb swings 24/16

12 T2B

*Scale T2B to Knees to Chest

* Goal time is under 15min

See you at the comp.

Ps. Dont ever do this.

Coach D

Good to see Inia back in the box again.The guy is such a legend. Love how he is a long distance runner but can also lift heavy things. He is a great athlete.

Great week so far team. Lets finish it off with a bang and do some snatches and some classic crossfit stuff movements. Got a little remix on the workout Cindy for everybody.

Enjoy

200614

A. Hang Snatch

15 minutes to establish a 1rm Hang Snatch (above knees) or work on technique.

* Do 4 x 20 (10 each leg) reps of dumbbell lunges between snatch attempts.

B. Conditioning

3 sets for total time of:

4 rounds of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air-squats

Rest 1:00 between sets.

Coach D

You are going to love today. Something in here for everybody. If you like cardio there is cardio, if you like weightlifting there is weightlifting and if you like gymnastics well there is gymnastics. If you don’t like any of the above you will surely like the sit-ups at the end.

Let go hard on this one team:

190614

A . Conditioning

“Mini Boat Race”
3 RFT:
200m Row
200m Run
2 minute rest between rounds

* Goal is under 3min rounds

Rest 10min while setting up for B

B.  MORE Conditioning

For time:

10 Power Cleans 60/40kg
1 Strict HSPU
9 Power Cleans 60/40kg
2 Strict HSPU
8 Power Cleans 60/40kg
3 Strict HSPU
7 Power Cleans 60/40kg
4 Strict HSPU
6 Power Cleans 60/40kg
5 Strict HSPU
5 Power Cleans 60/40kg
6 Strict HSPU
4 Power Cleans 60/40kg
7 Strict HSPU
3 Power Cleans 60/40kg
8 Strict HSPU
2 Power Cleans 60/40kg
9 Strict HSPU
1 Power Cleans 60/40kg
10 Strict HSPU

*Scale HSPU with abmat + weights or Strict Dumbbell Press

C. Midline

50 Plate sit-ups NOT FOR TIME

* Watch demo video

Coach D

Belinda loves box jumps and she loves burpees too. So we are going to do some tomorrow just because she asked.

180614

A. Deadlift

5 – 5 – 5 – 5 – 5

* Do 10-20 reps of Back Extensions between sets.

* Make all the sets challenging in weight.

B . Conditioning

21-15-9 of:

Wall Balls
Burpees
Power Snatch 35/25kg
Box Jump 70/60cm

* Scale the weight so the intensity stays high. All sets should only be broke up once .

* Cap 15min

Have a good one.

Coach D

Jeremy ripping some muscle ups during “Benjamin” on Friday night. Legend.

We are going to be doing some muscle ups today team. I strongly recommend that you watch the progressions video at the bottom. We wont be doing progressions in the class tomorrow but there are plenty of time before, after or in open gym we can work towards muscle ups. Don’t be intimidated by them. I struggled for months and months before I got 1. If you really want to do them you just need to put in the hard work. Its the best feeling getting one. Lets put in the work.

170614

A.  “Macho Man”
EMOM for as long as possible:
3 Power Cleans + 3 Front Squats+ 3 Jerks 85/60kg
If you complete 10 rounds, add one rep to each movement for each additional minute.
For example minute 11 would be 4 Power Cleans+ 4 Front Squats + 4 Jerks.  Minute 12 would be 5 of each, and minute 13 would be 6 of each

* Scale weight down so 10 rounds are possible.

B. Conditioning

For time:

3 rounds of-

6 Muscle-Ups
30 Double-Unders

Run 800m

3 rounds of-

4 Muscle-Ups
50 Double-Unders

* Scale Muscle-Ups with number of MU for example 3 instead of 6 and 2 instead of 4 or Strict Chest to Bar pull-ups, Strict pull-ups or strict banded pull ups.

* Scale Double-Unders down in reps or do 3 x amount of singles.

Link to MU  progressions video.

Coach D

Hello team

What a great night we had on Friday night. Was so great to see all the people come out and celebrate with a great workout. I want to thank everybody for coming out. Hope you all enjoyed the night and had a great workout. Was so good to see Coach Wykie doing his thing also. He did great and is definitely on the way to fully recover from his ankle surgery. He said that he is going to give “Benjamin” a go by himself as soon as he feels 100% right. Cant wait to see that one.

Here we go.

160614

A. Strict Pull-ups

8 – 8 – 8 – 8

* Max effort Push ups as soon as you finish the 8th pull up.

* Rest 90sec between sets

* Scale to bodyweight or strict banded pull ups

B. For time:

Run 400m
7 Power Snatches 50/35kg
7 OHS 50/35kg
25 Lateral Burpees (jump laterally over bar)
7 Power Snatches 50/35kg
7 OHS 50/35kg
25 Lateral Burpees (jump laterally over bar)
7 Power Snatches 50/35kg
7 OHS 50/35kg
Run 400m

* Scale weight so the Snatch and OHS reps are unbroken

* Goal under 15 min

* Cap 20min

I did this workout yesterday to give it a test and it took me 13:38 with RX weight. The best way to break it up is to do 6 Power Snatch then rest then do the 7th PS and OHS straight away.

Enjoy

Coach D

Bernie’s last workout with the crew.

Here we go again team. Another partner workout for this week. This one is gonna be just as good as the last one we did. Coach Nash planned this especially for the saturday crew that turns up. If you want to bring somebody new along to give Andfit a go do so please. We will scale it back so it suits people from all levels of fitness.

Have a great day everybody.

140614

WORKOUT

In Partners

2 K Row

Rest 1 minute

200 Wall Balls

Rest 1 Minute

3 Rounds

500 m row or 400m run (weather dependent)

30 KB swings 24/16

20 pull ups

* 1 partner works / 1 partner rests

* 40 minute CAP

Coach D