Browsing through the photo library, and spotted a tiny little photo thumbnail. Couldn't tell who it was, but could tell even at 1cm, that it was a good looking clean. Click - enlarge - it's Shayne! Nice work.
Seven rounds for time of:
50kg (35kg) Sumo-deadlift high-pull, 10 reps
10 Ring dips
Happy Birthday Lana Jago!!
Check out the weightlifting skills in the video above. Some of CrossFit's best athletes trying their hand at a more traditional Olympic weightlifting competition. The comp also included a metcon to even things up between the big lifters and the big engines.
Work up to a heavy 3 rep clean in 15 mins,
Then the USAW CrossFit 2010 Triplet Workout
6 squat clean 55kg
24 double unders
AMRAP in 10 mins
Would you like to compete in an Olympic weight lifting competition? We're going to host one in November. Best of 3 attempts in the snatch and clean + jerk, plus a curly little metcon similar to the one above. Total kilograms added to your total reps equals your score.
If you didn't already know, the highlights of the recent CrossFit Games have been airing on the cable sports channel ESPN2.
Now the USA has close to 2000 of the 2800 CrossFit gyms worldwide, but it is still a relatively unknown activity. Apparently this is changing rapidly thanks to the tv show. CrossFit owning friends in the States have their phones ringing off the hook!
It's not like that here just yet - we have 21 gyms in NZ at last count. But give it time, they are popping up everywhere! And as we are a much smaller country with about 2 degrees of separation between every single person, it wont be long before everyone knows what CrossFit is.
Is that a good thing or a bad thing?
Some people want to keep it a secret!! They love that they are becoming fitness ninjas and pwning their friends at mountain biking, triathlons, tennis and sixpack hotness.......
Some people think there is a big risk of poor quality gyms being opened up by crappy coaches in order to make a fast buck on this new craze.
Sure, that might happen. But if it does, those gyms wont last long. In order to get people to pay 5 times more than a 24 hour Jetts gym, they need to receive value and results. If a CrossFit gym can't provide that then they will fade away pretty quickly.
FYI, there is a Jetts opening around the corner from us, but rather than worry us, it just strengthens our resolve to be the best in the area.
What is more likely to happen with the growth of CrossFit is an increase in the amount of people doing CrossFit.........go figure huh?! The bigger the pond, the bigger the fish have to get. Which means, if you can't follow my vague metaphor; that the average fitness and skill level of NZ CrossFitters will go up as the total number of CrossFitters grow. Which means your current level of fitness will be go up too. And coaches and gyms will get better, and we will have more competitions and events and specialty seminars and the average fitness will go up again, and yours will too, and coaches expertise will increase again, etc etc etc.........so don't keep it a secret, spread the word!
Someone once asked me if my goal was to have everyone in New Zealand doing CrossFit. I have big goals, but I think that is impossible. What is possible, is to have everyone in New Zealand KNOW about CrossFit, and know that it is the number one method of getting fit.
Whether they choose to take advantage of that resource (of which there will likely be a close location to them soon) will be, as is always the case for people, entirely up to them.
You can have a go at watching the Games highlights online HERE.
SEPTEMBER 28 (PS Time)
5:00pm – Women’s Episode 5
5:30pm – Women’s Episode 6
6:00pm – Men’s Episode 5
6:30pm – Men’s Episode 6
500 Meter Row
20 Hand-Release Push-Up
400 Meter Run
20 Kettlebell Swing 24/16kg
Time cap 20 mins
Aaron M, he's a fighter AND a lover....... He first came to us to get fitter for boxing, now he's switched boxing for Olympic Weightlifting, and his fiance Jo is also kicking butt here with us. She was an easy sell on CrossFit because she was already right into fitness. Did you know that Aaron picked her up while coaching her in boxing......? :)
But how do you convince an inactive significant other to join you? It's tough, especially if you suddenly start raving madly about how amazing it is, and how everyone is really fit and hardout, and ripping their shirts off, and spewing, and swearing etc etc...........
Talking in a different language doesn't help either - AMRAP, WOD, Rx'd gets them confused and dropping words like snatch, jerk, thruster, along with a host of girls names like Diane, Cindy and Nancy just gets them wondering what kind of dodgy club you've joined exactly..........
Don't force them. The harder you push, the more they'll resist you. It's in our DNA or something; ever tried to teach a girl/boyfriend how to drive/play tennis/kayak/surf? It's disastrous right?!
Just get them down to watch. Point out the people that are from a similar background. Show them how the workouts are scaled to suit anybody. Introduce them to the community so they can see how much people care. And let the community convince them.
Max height box jump
5 two-for-one wallballs 9/6kg
10 Toes to Bar
15 Box jumps 50cm
AMRAP in 15mins
"....lying in bed wide awake, worrying about missing the alarm. Up 1 minute before it goes off.......only person in town awake, no coffee shops open, down to the gym, lights on, crank on the music, .........but shortly after the first person rolls through the door and starts warming up, I'm feeling like the luckiest guy on Earth!" - Greg Glassman, the founder of CrossFit, reflecting on his early days as a gym owner.
And that's pretty much how we feel too. It's hard work, but damn is it rewarding!! So thanks to all of you for playing a part in that.
Big shout out to Morgan and Raerae for getting their first handstand pushup at our workshop on Saturday!!
Front Squat 8-8-8-8
Barbell to be power cleaned for both lifts. Alternate between exercises, resting as needed.
Finisher - 400m Farmers Walk 2 x 24/16kg.
Happy Birthday to CFNZ intern Mike Rankin!!
New member Jeremy Hanna is a world champion in Tae Kwon Do, which maybe in no small part allowed him to smash yesterdays complicated gymnastics based workout like a CrossFit veteran!! The only thing that tripped him up was the weighted pistols, but give him a few months......... He's pictured above, owning the triple unders.
Today's workout is a bit different, a Hero Workout - not too technical, just pure work capacity over a long-ish time domain. Use the first round to see how it feels, then just find a pace that feels ok and try to hold it. Don't forget a strong push at the end. Every rep counts in an AMRAP!
AMRAP 20 Mins
- 6 Deadlifts (100/70kg)
- 7 Burpee Pull-ups
- 10 Kettlebell Swings (32/24kg)
- Run 200 Meters
We've got quite a few new people around the place, and it's been great to see them being made to feel welcome. But be prepared for a 'Know your workout buddies, burpee challenge', it's high time we had another. And then we'll see who's paying attention.......
The community we have here is a huge reason for your fitness success, don't squander such a valuable resource......
15 mins to establish a 1RM
5 mins to establish a 15RM
3 Power Snatch with 15RM OHS weight
15 box jumps with lockout on top of box 60/50cm
Shannon looking very comfortable with weight overhead. She loves her endurance sports, competing in triathlons and ironman events in NZ and overseas. She's also a member of our Endurance Club, TEAM FASTER, who are currently building up to the Auckland Marathon (5 weeks to go)
400m sprint x 2 with 5 mins rest
1 L-sit rope climb
2 Handstand walks - gym width (10m)
3 Strict Muscle ups
4 Handstand forward rolls
5 Inverted burpees
6 circle ups
7 Triple Unders
8 Pistols 24/16kg
Work up to max weight each arm.
If you can snatch the 40kg both arms, progress to one arm barbell snatch.
Newbies, and frustrated veterans with bruised forearms, DB Snatch or KB Clean and Press for 3-5 sets of 3-5reps each arm for extra volume and practice.
150 swings with 5 burpees every time you rest. 24/16kg