« February 2011 | Main | April 2011 »
Tomorrow we have plenty on. Three workouts at 730, 830 and 930am, as well as Vic Park 730, and then at 1030 the Sectional competitors have a crack at the Open Workout 11.2. We had great support for our team during the first workout, we'd love you all to swing by again and cheer this weekend if you can.
Workout
Hang Snatch/Snatch @60-70% on the minute for 15 mins,
Then 3-5 x 1 rep @ 90% +
So hard to avoid putting photos of Fale lifting ridiculous amounts of weight......hopefully its inspirational to us all, not daunting..........
Workout
Weighted Pullups, work up to a heavy 3rep
Then,
5 Renegade Rows ea arm 20/15kg
10 DB Hang Clusters 20/15kg
AMRAP in 8 mins
If you want to knock 11.2 out before Saturday, please come in tonight for 630pm kickoff. If you can't make either of those times, get in touch with a coach asap.
You wont have to look too hard for a spot next time you're stuck under a heavy bar. CFNZ coaches are now sporting bright shiny red t shirts, so you know who is coaching and who is just hanging out because they'd rather be here than anywhere else. In fact, grab them for a spot anyway, a CrossFit coach is never off duty.........
Sectionals Workout 11.2 is announced tomorrow afternoon, what will it be? Long, short, heavy, light?
Workout
Heavy Helen
Run 400m
21 Kettlebell swing 32/24kg
12 C2B Pullup
3 rounds
HAPPY BIRTHDAY TO LOUISE FOLEY AND MARK WESTGATE!!
Raerae in the middle of the 11.1 last chance workout on Saturday.
Workout
Work up to a heavy 3rep pushpress,
Then,
10 Press 40/30kg
15 Zercher Walking Lunge 20/10kg
10 Pushpress 40/30kg
15 Zercher Walking Lunge
10 Pushjerk 40/30kg
15 Zercher Walking Lunge
2 rounds
Workout
“Partner WOD”
For time:
1) Athlete 1 performs 50 Slamballs whilst Athlete 2 holds a Handstand
Then swap so Athlete 1 holds a Wall Handstand whilst Athlete 2 performs 50 Slams
If handstand is broken, perform 5 burpees each before continuing
2) Athlete 1 performs 50 Box Jumps whilst Athlete 2 holds a 20kg plate overhead
Then swap so Athlete 1 holds a 20kg plate overhead whilst Athlete 2 performs 50 Box Jumps
If overhead position is broken perform 5 burpees each before continuing
3) Athlete 1 performs 50 Pull Ups whilst Athlete 2 holds the bottom of a Squat
Then swap so Athlete 1 holds the bottom of a Squat whilst Athlete 2 performs 50 Pull Ups
If squat position is broken perform 5 burpees each before continuing
4) Athlete 1 performs a 400m run, while partner holds a plank. Then swap for 2 runs each.
If plank is broken, perform 5 burpees each when runner gets back before continuing.
HAPPY BIRTHDAY SAM VERNON!!
New toys........ Raerae tests out the new training platform during Tuesday night's Barbell Club.
Workout
Front Squat 5 x 5, rest 60sec.
Alternate with max reps muscle ups, rest 60 sec
Finisher - max weight double barbell carry 20m
HAPPY BIRTHDAY LOUISE KNOX!!
Just another warmup at CFNZ. Quite interesting to spot all the different exercises being performed.
Remember, no Sectional competition this weekend. Classes as per normal.
Workout
5 SDLHP 50/35kg
10 Toes to Bar
20 KB Swing 24/16kg
AMRAP 15min
February Athlete of the Month - Ruth Sullman
Ruth has been a member of CrossFit for a couple of years now. She always has a big smile and positive attitude at workouts, a regular participant in all our challenges and competitions, and a regular at the gym, ie. she's CONSISTENT. That's what you need to progress folks, and we've seen Ruth consistently turn up, practice her pullups regularly, until she got 1, then 5, now she just drops off the bar because she gets bored .......... :) And just recently, she achieved another milestone, handstand pushups.
How did you discover CrossFit?
I went round to a friends place (Ruth K) and asked why she was looking so amazing. She was doing Crossfit in Vic Park and raved about it. So I went along to the gym one Saturday, worked out with Nick L as my partner and was hooked.
What were you doing sport/exercise wise before CrossFit?
Just the usual really, touch, netball, bit of running and pretending to work out at the gym.
Favourite CrossFit exercise?
They all hurt.... I'm not sure I have a favourite. Over the years, just when I think I'm getting good at something the bar shifts and I'm back to square one. Guess thats what makes it interesting though eh?!
Most hated CrossFit exercise?
Where do I start???? It used to be burpees but I think the 400m run has surpassed that now. Where have all these speedsters come from??? Seriously, slow down would ya!
What changes in your health, physique and performance have you observed since starting CrossFit?
I think its really hard to notice some of these things in yourself. The changes can be so small day to day that you just don't really notice. But I am definitely stronger and the best thing I have gained is confidence.
What is one word that people use to describe you?
I'm not too sure really..... nutty???
What advice would you give to someone with regards to starting CrossFit?
No real advice, just get amongst it and enjoy yourself. Some results come quickly, others take a fair amount of time and effort but its all good fun getting there.
Something nobody knows about you or would be surprised to know about you?
Unfortunately I don't have any juicy secrets..... I was born in London though.
Favourite activity outside of CrossFit?
Hanging out with friends or at the beach
Favourite place to eat a Paleo-ish meal in Auckland?
Kaz and Dave's place with Dave on the barbie and a nice cold bottle of Chardonnay (am I allowed to mention that?). Bliss!!!
The song that gets you pumped up for a workout?
Anything really as long as its loud.
The last thing you ate?
Lamb sausies in a Rattatouille (sp?) type sauce and roast veges. Yum!
Proudest accomplishment at CrossFit?
Most recently, hand stand push ups. But the best moment was my first deadhang pullup.
What are your goals for 2011?
I want to be able to knock out ring dips in a workout, 100kg deadlift and a muscle up (gotta dream big right?)
Which CFNZ member inspires you the most?
All the new members. Its so awesome to see the look on their faces when they achieve something they never thought they could. And they make me work harder when I see how quickly they catch up!!
Workout
Jerk 1-1-1-1-1
Row 2km
HAPPY BIRTHDAY TO CFNZ COACH JOJO!!
Lee Maddox and Alan Sucliffe participated in the Tarawera Ultramarathon on the weekend. 100km off road! Both went under 15 hours, and reported back that they are feeling good. Don't be surprised to see them back in the gym today ready to train! Lee has also raised a ton of money for the CHCHEQ, feel free to top it up HERE if you are able to.
Workout
10 unbroken pullups
15 unbroken pushups
20 unbroken box jumps
25 unbroken squats
5 rounds
Not for time. Focus is on quality, timing and feel.
