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Welcome to Mo, joining us from the June Intro. Don't forget to keep an eye on the New Member board folks, and say hi to any new faces. A 'Cheers' burpee challenge could come your way anytime.....!
Workout
400m run
10 hang snatch 30/20kg
20 double unders (unbroken)
5 rounds
Now there are a couple of leaks from the roof over by that wall but we didn't realise it had gotten to the point that it was collapsing.........thanks team for helping hold it up........glad you got a chance to stretch out your adductors as well......
Workout
500m row
40 squats
30 situps
20 pushups
10 pullups
This is our new Intro Program Baseline Test. It's a tidy little number dreamed up by CrossFit LA. We've actually used it before with new clients, then played around with other workouts, but we keep coming back to it as it's not only a challenging yet achievable test for new CrossFitters, it's a workout that is still tough even as an advanced athlete.
All our new members now do this workout at the beginning and end of their Intro Program. So it will be good to get a range of scores for newbies to aim for.
Here's an idea of how you might do.
Awesome <3:55 Men/4:40 Women, Great <4:30/5:35, Good <5:15/6:30, Reasonably Fit Beginner <6:15/7:30
The coaches need coaching too.........one of the great things about CrossFit is that you are never done learning......always something else to master.
Workout
Back Squat 5@75%, 3@85%, 1+@95%
Max rep deadhang pullups between sets
21 Back Squats
Finisher
Max double unders in 5 mins
Tim, Joe and Chris R keep one eye on the timer during some gymnastic holds.......
A thought for the weekend.
We are pretty lucky to be involved in something that changes people's lives for the better. Every day (well almost every day, we're not perfect and sometimes it's cold....) we jump out of bed keen to see what amazing things our community will achieve.
But it's not just us.
We hear stories all the time from you guys about family members who may not train with us, but are eating better thanks to you. We hear about a passing comment to a friend overseas, or a random Facebook post and then all of a sudden that person you care about is doing CrossFit in some far flung corner of the globe, losing weight they never thought they could lose, doing things they never thought they could do, just like you when you started CrossFit.
So just in case you hadn't ever thought about it, you are changing people's lives as well.
How awesome is that?!
Workout
AMRAP in 10 mins
1-2-3-4-5-6-etc
Front Squat 60/40kg
Handstand pushup
Start with 1 rep of each, then 2, then 3, etc until you hit 10 mins. Score total rounds.
It just feels so darn GOOD to put heavy weight over your head..........right Eilis?!
Workout
25 Wallballs 9/6kg
5 Muscle ups
AMRAP in 12 mins
The male placegetters from Battle Royale. Luke, Mike and Fale.
Workout
1RM Snatch in 3 attempts
1RM Clean and Jerk in 3 attempts
Was at the dentist last week, and playing in the background was a favourite band of mine that I hadn't heard in ages (Gomez - See The World if you're interested). It was also not music I would normally expect to hear in a Remuera dental surgery......
The receptionist mentioned how hard it was to have enough variety to keep everyone happy and I immediately sympathised! It doesn't seem to matter how many songs we get on that ipod, they still seem to play over and over, and if the wrong type of song comes on during a tough workout, well you would think we had walked up to some of you mid-pullup and slapped your face........:)
Our friends at CrossFit Brisbane just asked their community to create playlists of their favourite music.
Great idea, how about we do the same, then we'll locate as many of the tunes as possible, and play it during a workout for the composer. But we will be expecting some serious PR's from that individual!
So if you would like to submit a playlist of your favourite tunes, post no more than 10 songs to the comments section.
Workout
21-15-9
Burpee
Pullup
Swing 24/16kg
Happy Birthday Nikki Kilimnik!
Lars and Tim digging deep during the Mt Wellington repeats in yesterdays Endurance Team training.
Workout
Wendler Back Squat 3, 3, 3+
Weighted ring dips between sets, 3 x 6-10 reps
Rest as needed, then;
Farmers Walk - 800m, choose your weight. Rx = 50% of BW
