WOD
30’s workout from Regionals.
30 Wallballs 9/6kg
30 C2B pullups
30 Pistols
30 DB Snatch 32/20kg
Finisher
Partner sandbag run - 800m, shared anyhow, P1 carries, P2 runs beside, switch when needed.
S+C
20 wallballs
10 hanging knee raise
20 walking lunge
10 DB Snatch 15/10kg
AMRAP in 10mins
Finisher
Partner sandbag or medball run - 800m, shared anyhow, P1 carries, P2 runs beside, switch when needed.
HAPPY BIRTHDAY TE AOPARE DEWES!!!
WOD
Power Clean + 2 Jerks
1 set EMOM for 10 rounds, add weight as needed.
Then,
Row 200m,
15 KB Swing 24/16kg
40 double unders
AMRAP in 12mins
S+C
3 Pushpress
1 set EMOM for 10 rounds, add weight as needed.
Then,Row 200m
10 Heavy Russian Swings 24/16kg
10 Goblet Squats
10 Lateral Plate Jumps
AMRAP in 12mins
For today's CFNZ member profile, Senior Intern Nikki, talked to Aaron Oxenham. He's kinda the strong, silent type, so she did well to get some great info out of him!! :)
How long have you been a member at CFNZ? Joined in May 2012.
How did you end up walking through our doors for the first time? Was there a pivotal event that led you to us? I joined up to another CrossFit box about 6 months earlier. I’d heard about CFNZ and the machines this place churned out, and thought that sounded like a bit of me. So when I moved into the area, I joined up here.
Can you remember your first workout? What was it like? In 2009, I took part in a corporate boxing fight night. It involved 12 weeks of training leading up to the event; from having never been in a fight, to Muhammad Ali. Quite often training required me getting up at 4.30am to go to the boxing gym for sparring, followed by…CROSSFIT! Guess who our trainer was? None other than Daz Ellis. I can’t remember what the workouts were, but I do remember it being damn hard, but loved it so much more than getting punched in the face. I was in the wrong sport.
Inov8's, Converse, or Reebok training shoes? Why isn’t New Balance Minimus an option...? Inov8’s are a close second, especially if there is any sort of running involved.
What are you doing when you aren't CrossFitting? I work in IT but currently I’m working through my last year of study for a Bachelor in Information Systems. So if I’m not at the gym, I’m either in class or on my computer trying to build a better matrix. I’m also employed by the Air Force to do this. Before study and Crossfit came to take up most of my time, I spent a lot of my life either travelling for work or on a random adventure in some crazy country, combined with snowboarding wherever possible.
What has been one of the biggest things in your life that has changed since starting CrossFit? Crossfit has changed my whole attitude towards fitness, health, nutrition and life in general. Life is too short to spend half of it in bed with a hangover. The last year has also been great being a student, allowing me to commit to CFNZ. For pretty much the last decade I’ve never really been able to join a gym or a club, with work sending me away quite a bit. Hopefully I’ll still be around post-graduation… I guess I’ve also noticed my strength and capacity has increased amazingly over the last year as well.
Do you have any pre-WOD rituals? If so, what are they? I go into my cave, and find my power animal..........Not really, I just go for it.
Describe your perfect workout? I invented my own death WOD from home. Ox’s ladder: Run 4.5km to some (90) steps in Kohimarama/ Jacobs ladder [Run up steps, 20 pushups, run down, 10 burpees. x 10]/ Run home. Takes about 60 mins. What type of music do you like to workout to? Hard, fast, loud, angry.
What is your athletic background? None really. I like to run, mountain bike, snowboard, stay fit. But was never half as fit as I am now.
Is there a CFNZ member who inspires you? No one member really. All the coaching staff and every member of the comp club are fantastic support in training. It definitely helps when you have an awesome crew to train, sweat and bleed beside every day, and push you that extra bit. But most inspiring is that guy (or girl) who is still yet to finish while the next class waits and watches. We’ve all been that guy, and that guy is the man (or woman).
What is your favourite Crossfit exercise? Does run count as an exercise? Of course it does! If there is ever to be a (Hero) WOD named after me, I’d like it to have a sh*tload of running involved.
Greatest Crossfit accomplishment to date? Probably competing at the CFAK games in 2012. I thought I was going to get owned, but managed to hold my own against some of the country’s biggest CF athletes. Even managed to PR my clean by 10kg in the clean ladder.
What would you like to have achieved at CrossFit NZ a year from now? Hopefully still here, still striving for that ninja level. It’d be pretty sweet if I could crack the elusive 80kg snatch (80kg is the new 50kg).
Interesting fact about yourself that most people may not know? I’ve been to over 50 countries since 2008, some more than once. A few more to go.
WOD
Front Squats 3,2,1,3,2,1
Then,
10 Box Jump overs 60/50cm
10 Toes to Bar
200m run
Rest 1 minute
3 roundsS+C
Front Squats 5 x 5
Alternate with deadhang pullups 5 x max reps
Then,
10 Box Jumps
10 Slamballs
200m run
Rest 1 minute
3 rounds
