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A few different wallball techniques here from Miki, Dave A and Vince. Kind of looks like the Village People busting out a version of YMCA.......... But as long as the ball gets to the white line, we don't care what you do with your hands...........
Workout
Work up to heavy 3RM Back squat
then:
5 Back Squat (choose your weight)
15 Strict Toes to Bar
3 Rounds
Happy Birthday David Palmer!
Nikki, are you snatching in your socks.........? If you don't feel the need for a good pair of Chuck Taylors or Oly shoes, then dare we wager that you need a little more weight on that bar......? :)
Same goes for all the rest of you sock wearing, barefoot rocking weightlifters. Shoes are definitely not compulsory here at CFNZ, and you know how much we embrace the whole barefoot, minimalist shoe thing, but if you want to lift big kids weights you should put a decent sole between your feet and the ground. A little extra stability is a good thing for squats, presses and Oly lifts. Barefeet is awesome for deadlifts however, and means about a centimetre less distance to lift the bar..........
Workout
First non-partner/team workout on a Saturday in a while. Enjoy.
21-18-15-12- and 9 rep rounds of:
Deadlift 40/30kg
Hang power clean
Front squat
Push jerk
Steve Number 2, are you smiling in the middle of all that pain.......?
Okay, last chance peeps. If we don't get your details by 9am this morning, you have to miss out on an exclusive event t-shirt, emblazoned with the blood of vanquished Mexican wrestlers, and pre-washed in fiery jalapeno and habanero chili salsa for extra kick. These shirts will take at least 3 minutes off your Fran time (if you are already sub 3, you will actually gain the ability to time travel.....).
Final entries are possible until 9am Monday, but we're seriously doing you a favour then, as we are chocka! Late entry will just stay the same at $40, however no t-shirt.
Workout
Hang Snatch 3-3-3
Snatch 3-3-3
One of the Tuesday night classes testing the limits of the pullup structure......
Workout
500m row
30 Hip Extensions
3 Rounds
Happy Birthday Lynn Murphy!!
Still worried about what category to enter for Battle Royale? Then read this.
And don't forget that you must be entered and paid by tomorrow 9am, no exceptions!!
Angie looking focused under the bar.
This is about the third photo in a row of someone with weight over their head.Have you noticed that this shot is probably the most common theme? Why is that do you think?
Partly because at full extension overhead, we can see the subjects face. Partly because they are paused at that point for a blur free shot. And partly because it looks cool.......
But also I think there is just an ancient appreciation of someone holding an object overhead at the limits of their reach. There are records dating back to the beginning of history that showed the lifting of weight overhead as a marker of athletic and martial prowess.
The Olympic lifts (Snatch, Clean and Jerk) both finish with the weight locked out overhead, an obvious nod to this tradition. When I first started lifting weights, my father would ask me how much weight I could put over my head. Now, sadly in most gyms, the test of manhood is how much you can bench press.
The two Olympic lifts are not invented movements purely for sport, they are the most efficient way to put an object above your head. And as I said before, they also look really, really cool.
Workout
Complete as many rounds as possible in 15 minutes of:
5 metre Rope Climb, 1 ascent
10 Ring dips
20 Wall ball shots (10/6kg)
Chris B gets aggresive under the bar. You know you got to if you want to snatch some decent weight. Remember what Coach B says. "Junkyard dog attitude".
When Charles Schwab was President of U.S. Steel, he toured an underperforming mill and asked the manager why his workers weren’t meeting their production quota.
"I don't know," the manager replied. "I've coaxed the men, I've pushed them, I've sworn and cussed, I've threatened them with being fired. But nothing works. They just won't produce."
This conversation took place at the end of the day, just before the night shift came on. Schwab asked the manager for a piece of chalk, then, turning to the nearest man, asked: "How many heats did your shift make today?" "Six." Without another word, Schwab chalked a big figure six on the floor, and walked away.
When the night shift came in, they saw the "6" and asked what it meant. "The big boss was in here today," the day people said. "He asked us how many heats we made, and we told him six. He chalked it down on the floor."
The next morning Schwab walked through the mill again. The night shift had rubbed out "6" and replaced it with a big "7." When the day shift reported for work the next morning, they saw a big "7" chalked on the floor. So the night shift thought they were better than the day shift, did they? Well, they would show the night shift a thing or two. The crew pitched in with enthusiasm, and when they quit that night, they left behind them an enormous, swaggering "10." Things were stepping up.
As you would have noticed from the whiteboard that covers most of the back wall, we love keeping score. And while it's not entirely fair on the morning crew having to set the bar every time, it's great to see the classes over the course of the day coming in, checking out the scores so far and then having a crack at them during their own workout.
But we've noticed a bit of a trend lately for people to leave without posting their times on the board. This is not cool for two reasons.
- Competition amongst the community improves the fitness of our best athletes, BUT more importantly it improves the fitness of everyone.
- We use your results to help us gauge the progress of the community as a whole and to program more effectively. If we don't know how you're doing, we can't help you.
Don't forget about our online tracker as well. Beyond the Whiteboard is a great way to keep track of your progress.
WRITE YOUR SCORE DOWN!
Workout
5 Box Jumps (60/50)
10 Pullups
15 Knees-to-Elbows
5 rounds
Log your Results
Happy Birthday for yesterday Sam Malaesilia and for Sunday Tate McClenaghan!!
Our Athlete of the Month for May is Kristy Taylor.
She's brand new to CFNZ, but has jumped right in with both feet and is making rapid progress. She is always ready to tackle anything we ask of her, and she does it with a big smile on her face. Jojo and Nikki are also stoked to have another Aussie girl in their midst........
How did you discover CrossFit?
I was introduced to CrossFit when I started doing personal training with Jojo Hunt (my besty, Legend and Ninja extraordinaire).
What were you doing sport/exercise wise before CrossFit?
Not a lot really. I was running most days of the week but have never played competitive sports or been one to spend much time in a gym.
Favourite CrossFit exercise?
Running and Squats. Plus so far pretty much anything to do with weight lifting gives me a real kick!
Most hated CrossFit exercise?
Burpees are hell and I’m determined to sort out my wall balls..
What changes in your health, physique and performance have you observed since starting CrossFit?
I’ve honestly never felt better both physically and mentally. I’ve got so much more energy, don’t get that afternoon slump anymore and just feel so great and happy! Physically I am already stronger, faster and have better endurance. Mentally I feel like I have a clarity and strength that I didn’t know was possible - I feel like there is nothing I can’t do if I really want to.
What is one word that people use to describe you?
Happy or Little
What advice would you give to someone with regards to starting CrossFit?
DO IT – you won’t know yourself
Something nobody knows about you or would be surprised to know about you?
I grew up on a huge sheep and wheat farm in Victoria Australia. I can shear a sheep and have delivered a lamb (arm in to the elbow – eeeew!)
Favorite activity outside of CrossFit?
Hmm, don’t have just 1 - Cooking, movies and horse riding all bring me regular joy
Favorite place to eat a Paleo-ish meal in Auckland?
Degree at the Viaduct – steak/lamb/chicken or seafood served raw on a slab of hot volcanic rock so you can cook it yourself – YUM
The song that gets you pumped up for a workout?
Barbara Streisand – woo oooo oo oo oooo ooo HAHA Kidding, or am I?
The last thing you ate?
Breakfast: 2 boiled eggs, some almonds and a golden kiwi
Proudest accomplishment at CrossFit?
So far, pretty much everything! It’s all so new to me that making it through any WOD leaves me feeling pretty awesome. Get back to me in a couple of months when I have something to measure against!
What are your goals for 2011?
I’d love to be out of bands and doing pull ups with the big kids. I’m also really keen to be able to lift heavier stuff!
Which CFNZ member inspires you the most?
Jojo Hunt– She showed me that I could do things I never thought I was capable of. It’s because of her that I’m here, plus she has awesome guns......
Workout
Front Squat 1-1-1-1-1-1-1
Miki watches the metres count off as Raerae works..... Team workouts are often harder when you're working for each other rather than just yourself.
Workout
Team WOD # 4 from the 2011 Regionals
250 Pullup
250 KB Swing 24/16kg
250 DU
250 OH Squat (42.5/30kg)
* Option to do individual version 100reps.
Komal feeling the fear and doing it anyway at last years CFNZ Battle Royale.
Entries for Battle Royale close in a week! CLICK HERE to register. You MUST be registered by Friday 17th, 9am if you want a t-shirt to commemorate this event.
Scared? Unsure if you will 'be any good'? Worried about an exercise you can't do? All perfectly understandable issues. But why don't you just go ahead and enter anyway? Ask any past participants, or even any of the coaches and they'll tell you that they have experienced the exact same feelings, but they'll also tell you how good it felt to have overcome those fears and had a go.
Here's a few more reasons.
- it feels pretty cool to do things that the average person can't or wont do.
- the atmosphere is amazing as a spectator, but it's even more of a thrill when you're a competitor.
- yes it may be scary, but you know what? After you've raced 10 of your peers down the street, and put a couple of metric tons over your head in less than 20 mins, the rest of the world looks a whole lot less scary.
- awesome pics of yourself to post to your Facebook profile......
- to quote CFNZ stalwart Dave Malcolm after he competed in the recent Open competition "I learnt more about myself during one workout than I have in the last year"
- stories to tell your friends and families.
- Three words. Post. Workout. Binge........
- Come on, admit it, you really want to know how you'd go against everyone from the other CrossFit gyms.
- plus, they might have some cool new Inov-8s or Lulu for you to check out!
- There won't be any workouts on that day, so, you may as well enter!
Workout
35 double unders
1 snatch
7 rounds
Score is total time and weight lifted.
Tali working the dumbells hard... While a barbell allows you to move the greatest possible load, and build a high level of absolute strength and power, it's hard to fault dumbells for their awkward challenge to your stabilising muscles and to the non-dominant arm. Plus they are a lot easier to throw in the car for a travel workout than a barbell.
Workout
Tabata Something Else
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Score total reps for each exercise or each set if really keen.
