New faces at andfit

We have a 3 week introduction program starting tomorrow morning with a bunch of awesome new people taking part. Make sure to introduce yourself to the new faces, and make them feel welcome.

Coach Wykie at Battle Royalle this Saturday

I get to watch you guys beat the crap out of yourself everyday, and I’m going to be honest with you I love my job! This Saturday I’m competing at CrossFit NZ in their yearly Battle Royalle, and this is a great chance for you to come and stand on the sideline with a coffee in hand and watch me beat the crap out of myself! This is currently the biggest CrossFit competition in NZ and some of the top athletes will be competing. It will be a great spectacle, so please come and support me! The address is 19 Thomas Peacock place in St John. I’ll be competing from 8:30am-17:00pm.

Tips for a starting CrossFit

You’re Competing Against Yourself, Not Others

When it comes time to throw down in a wod, don’t feel like you have to do everything RX’d or be able to complete 20 rounds of “Cindy” right off the bat. Go at your own pace. Let the intensity find you. You need a solid foundation of strength and flexibility in order to progress into more demanding workouts. Start light, get your form down, and don’t worry about the mother of three who is deadlifting 250 as you struggle with the bar. Chase your own capacity before chasing the person next to you.

WOD

Gymnastics: For 10min perform 10 Sit ups on the even minutes and 10 Hollow rocks on the odd minutes

Metabolic conditioning: 10 x 200m sprints with a 1min rest between sets