Ok you really don’t want to miss tonight. Meet at 6pm for some great food, people and a very special workout. The workout can be scaled to people at all levels and we are also going to be doing it in teams as well. So no excuse. If the workout is not enough to get you along to the night then the reason behind this workout will definitely get you in.

As some of you know Benjamin Lodewyk Etsebeth passed away on the 31st of May. This workout is in his honor. Its a celebration. Its a celebration of community and people. This life is made to be done with people. Lets come together and have a great night and celebrate being alive and breathing because we are all miracles after all.

See you there.

There will be no 5:45pm class tonight. Instead we will meet at 6pm for BENJAMIN

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A . Snatch

15 min to establish heavy snatch or work technique  (NO FAILED ATTEMPTS)

B. “Hurricane”

3RFT:
800m Run
21 Power Cleans 70/50

Coach D

We love doing burpees don’t we Andfit? Again great work on the workout today team. Really loving the intensity in the box. I promise no burpees tomorrow so you can be fresh for some on Friday night. Speaking of Friday night. You do not want to miss this workout. It’s gonna be really really great and the reason we are doing it is even greater.

We are gonna be doing some team work today.

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A. “Team Work”

In teams of  3:

100 Calorie Row

100 Box Jump Overs 60/50cm

100 Shoulder to Overhead 50/35kg

100 TTB

100 Shoulder to Overhead 50/35kg

100 BJO 60/50cm

100 Cal Row

*Scale TTB with Knees to Chest

*One partner works, one partner rests, one partner does sit ups

*Score will be team time and number of sit ups

* CAP 35min

Coach D

This is Danny. He is a friend of Leehane’s and he is trying us out for the week. If you see him please introduce yourself and make him feel part of the family here at Andfit.

Man that Clean and Jerks yesterday was hard. Apologies for that. I didn’t realize until I did them in the afternoon how crazy it was. Anyways from what I saw people did great. The times for the workout was also very good all round. Remember we need to keep the intensity up in the workouts.

So lets practice some more intensity today.

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A. Overhead Squat

11 – 9 – 7 – 5 – 3 70/50 (from racks)

*rest 60 seconds between sets

* Pick weight we can do sets unbroken

B. Wall Ball Sandwich

50 Wall Balls 10/6

50 KB Swings 32/24

50 Wall Balls 10/6

* Perform 5 burpees on the minute each minute starting at 60sec

Coach D

Let do this today.

Hello team

Good effort yesterday. Was good to see so many faces come in despite the rain. Remember summer bodies are made in winter. 

We are going to be picking up the bar and putting it over our head today.

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A. Clean and Jerk 

EMOM 8 min
Min 1: 12 Cleans 50/35kg
Min 2: 12 Jerks 50/35kg
Min 3: 9 Cleans 60/40kg
Min 4: 9 Jerks 60/40kg
Min 5: 6 Cleans 70/50kg
Min 6: 6 Jerks 70/50kg
Min 7: 3 Cleans 85/60kg
Min 8: 3 Jerks 85/60kg

* Goal is to do all sets unbroken TnG

* Squat Clean for cleans, Push Jerk or Split Jerk for Jerks

B . Conditioning

3 rounds for time of:

12 Strict HSPU
12 Deadlifts 120/80kg
24 Split Jumps (each jump counts 1 rep)

* Scale Strict HSPU with Abmat and plate or Strict dumbbell press

* Goal is under 10min but 15min CAP

Coach D

Good luck to all the people doing clean this month. Lets really hit this hard this month and change for the better. If you are not doing Clean please encourage our members that are doing it. Its not easy making these changes to diet but with support from the community it helps heaps.

Hope everybody had a great weekend. If you missed the rowing/thruster workout on saturday you should really give it a go in open gym time. It was a great workout and pretty sure everybody loved it.

Lets do this:

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A. Bench Press

10-8-6-4-2 Bench Press 80/50kg
Rest 3 minutes between set

B. “Heartbreak Kid”

3 RFT:
10 Front Squats 85/60 (from ground)
20 C2B Pull ups
50 Double unders

*Only break up the Bench Press sets in 2 for example 5,5 for set of 10/ 4,4 for set of 8 or go unbroken if possible

* Scale C2B to normal pull ups or banded

* Scale DU to 30/10 DU or 150 Singles

* 15min CAP

Enjoy

Coach D

Hi guys and girls,

Make sure you write down any PR’s you get in June. We want to celebrate it with you and it’s very encouraging seeing other members making progress so don’t be shy and write them down.

Its been a great week of training so for you guys having the weekend off enjoy it. If you want to get another fun session in then come in for the 8am or 9am sessions.

GO THE ALL BLACKS TONIGHT

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A. In teams of 2 complete for time:

3 000m Row

150 Thrusters 40/30

* Team members can work at the same time but not on the same movement.

* Pick a weight for thrusters that you can do at least 10 reps with.

Hope people actually turn up for this one.

Coach D

HelloTeam

Please put aside next Friday 13th of June from 6pm onwards at the box – we will be showing as a Andfit Community our support and love for Wykie, Becs and Charis. This will involve a WOD for Benji, food, fundraising and more. Its not just limited to members so please bring along your friends, family and other Crossfitters. More details to come but for now keep the date free if you can.

Today there will be an opportunity for members to test your 1RM for the squatting if you didn’t get the time on Wednesday. So please do that or do the second option if you have already done your 1RM’s.

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A.

1RM Back Squat / Front Squat (20min)

or

1RM Squat Clean Thruster (20min)

B. For time:
10-9-8-7-6-5-4-3-2-1

Power Cleans 60/40

Burpee Box Jumps

Coach D

Michael Wilson getting a 10kg PR on his back squat yesterday.

Great work on your efforts yesterday team. Really impressed with what I saw from you all. We are going to have another opportunity to retest 1RM on Friday if you missed yesterday.

Come in today and give this a go.

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A .EMOM for 10min:

5 HSPU (followed by max effort double unders/singles)

* Scale HSPU with Abmat or 20 sec handstand hold

B. 5 round for time:

15 Pull ups

3 OHS 70/50kg

*OHS is from ground

*Scale Pull ups to banded

One of our very inspirational members is Barney. He started with our bootcamp program around 2 months ago and has already lost 20kg! We love his dedication to exercise and commitment to keep coming to the sessions – rain or shine.

ALSO

As you all know we are starting a clean challenge next Saturday 7th June. This is about you achieving your goals – whether it is to get fitter, stronger, leaner or meaner. It will be lots of fun with a prize pack of $100 cash and $100 Paleo goodies for the person who gets the closest to their goals. Lets not wait until summer to make a change. NOW is the best time. Email [email protected] if you are keen to sign up.

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1. Clean

15 min to work up to a max complex of:  Power Clean + Push Jerk + Split Jerk

2.  For Time

100 Double Unders, followed by:
3 RFT:
15 Deadlift 100/60
21 T2B
Followed by:  100 Double Unders

* Scale T2B with Knees to chest or GHD Sit Ups

* Scale 100 Double Unders with 200 singles

SEE YOU GUYS TOMORROW

Coach D

Hi Team,

How lucky are we to have these two families above leading us as a gym . I want to take a minute to honor them and thank them for the great job they have done in looking after us all in the gym. This weekend reminded me of how we need to stand together as a group of people and support each other. Remember PEOPLE FIRST FITNESS FOLLOWS.

In this next few weeks we as a community will stand with Wykie, Rebecca and Charis. We will support them and help them because that is what life is all about. We love you guys and as a gym we are right behind you. Thank You for everything you guys have done for the gym and the Andfit community.

NASH’S BIRTHDAY WOD

1) 10min AMRAP

25 KB Swings 24/16

25 Push ups

1min Rest

2) 10min AMRAP

25 Box jumps

25 Shoulder 2 OH 40/25kg

1min Rest

3) 10min AMRAP

25 lunges each leg

25 Pull ups

1min Rest

4) 10min AMRAP

25 Burpees

25 Deadlifts 60/45