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Workout
Run 600m
Row 500m
400m Farmers Walk 2 x 20/15kg DB’s
30 Burpees
20 KB Swings 32/24kg
10 Pistols ea leg
50m Sled drag (backwards) 20/10kg
50m Sled drag (forwards)
No Open Gym tomorrow due to CrossFit Auckland Games.
Don't forget, next Saturday is Bring A Friend Day.
Happy Birthday Chris Denny and Nick Blase!!
Kelly and Morgan cranking through Cindy on Wednesday. And congrats to Morgan for making 2nd place on the leaderboard with 12+ rounds! Ladies you'll have your work cut out for you to knock gymnastics ninja Rosy off the top spot with 16 rounds.
FYI on the leaderboard - We finally have info up there for most lifts, skills and workouts. But from now on, if you want a place up there, it needs to be viewed by another member, ie they have to count for you, time you, or verify standards.
Workout
10 DB Thruster 20’s/15’s
200m run
1 rope climb
AMRAP in 15 mins
There's always a way to train around an injury.
When new prospects fill out our info form online, the most detailed response often comes in the "Do you have any injuries we need to know about?" box.
It's like we have a sign on our door saying "Give us your tired, your injured, your huddled masses of broken humanity, yearning to move freely........."
Years of bad technique, over training, poor posture, old injuries, car accidents, or lack of any exercise at all, can all result in a human machine that has seen better days by the time we finally get our hands on you.
But don't think you are going to be a liability. The beauty of scaling means we don't just adjust workouts based on your fitness level, but that we can also do it based on your level of function, ie: how broken you are. We've had people with knee surgery rowing with one leg, those with shoulder problems front squatting instead of thrusters, and all the dicky backs using a variety of hip extension exercises to substitute for deadlifting.
Alan is pictued above using dumbells to put his old injured wrist into a more favourable position for pushups. Not only did that stop his wrist hurting, but it made the pushups harder than normal ones, which you know he was absolutely stoked about...........
And of course you can get injured while you are at CrossFit too. We're not going to lie. It's rare, much rarer than if you jog, play a field sport or do absolutely nothing, but it does happen. If it does, the above applies to you too. Don't try to push through, ignore it, or even worse, stay home and sulk. Let us help you to find a way around it while you are being treated by our physio/coach Amanda (you ARE seeing Amanda aren't you?!). The positive environment of CFNZ is where you should be while recovering. You are going to be motivated and inspired to heal faster, and guess what, you are probably going to motivate and inspire everyone else too ya battler!
Workout
25 Walking lunges
20 Pull-ups
25 Box jumps
20 Ring dips
25 Sit-ups
25 Good mornings 20/10kg
20 Knees to elbows
20 Wall ball
2 Rounds
No Open Gym or Competition Club this Sunday due to CF Auckland competition. See you all there is support!! First workout should kick off by 8am.
Don't you hate it when people ninja in on your photos.........?
Workout
1RM snatch
1RM clean and jerk
No Open Gym or Competition Club this Sunday due to CF Auckland competition.
Miki's got the eye of the tiger..........
Workout
Cindy
5 pullups
10 pushups
15 squats
AMRAP in 20 mins
The smoothie - natures supercharged meal in a glass.........or is it?
The type of sugar found in fruit, fructose, is gaining a bad rap in certain nutrition circles. This is because of the way fructose is metabolised in the body - having to go via the liver first before it can be utilised.
Also because it appears that it may have some adverse affects on LDL cholesterol, insulin sensitivity, fat synthesis, AND where that fat was deposited (viscerally - the most unhealthy place for us).
The cleverly bred, well fed, possibly GM'd, huge pieces of fruit we eat today are vastly different from the wormy little crabapples and sour blackberries we evolved eating only during summer.
Add in delicious glasses of cold juice, high fructose corn syrup in almost anything sweet and the so called healthy juice and smoothie shops and you can see how easily we can get more than our fair share of fructose.
Should you give up fruit then?
Heck no. But maybe you need to re think your consumption depending on your goals.
If fat loss is number one, then cutting out juice, and reducing your fruit intake may help.
For general health perhaps try to stick to eating most of your fruit seasonally. We probably ate a lot of fruit in the summer to store up some fat for winter.
If you can't start the day without a smoothie because you're the type of person who is rushing out the door, why not experiment with some different ingredients to both cut down the amount of fruit in your liquid meal, but also to improve the macronutrient profile, ie. more veggies and fat!
- avocado
- coconut cream
- spinach and brocolli
- raw nuts and nut butters
- and here's a new one I just tried, pumpkin, carrot and sweet potato baby food.
- went down a treat after a tough AMRAP............
Workout
Front Squat 5 sets of 3 reps, at 90% or higher for all sets, rest 60 sec,
Alternate with max reps HSPU, rest 60 sec (hands on 10 or 20kg plates if PR is higher than 15)
Finisher
Partner Carry - 400m, switch carrier/carried position when needed.
Happy Birthday for yesterday Nick Parker!!
Workout
In Team of 3 Complete:
1500 Meter Row
150 Double Unders
100 Kettlebell Swings (24/16kg)
150 Double Unders
100 Overhead Squats (40/30kg)
150 Double Unders
100 Burpees
150 Double Unders
1500 Meter Row
One person works at a time
Thanks to CFNE for the workout!
Workout
Work up to a heavy deadlift,
Then,
Diane
21-15-9 reps
Deadlift 100/70kg
Handstand Pushup
Kettlebell swing montage...........
One month till our Christmas Party! That means one more month of digging in and pushing hard. Then it's another 2 weeks to Christmas Day. A week after that it's NY's Day and resolutions galore. Less than 2 months after that the 2012 Open Comp will be underway. That gives you more than a few targets to keep you on track with good nutrition and consistent exercise.
Workout
10 Chest to bar Pullups
10 Wallballs 9/6kg
100m Sandbag run 25/12kg
AMRAP in 15mins
Our female CrossFitters are getting strong!! The barbell side of our training program is often the most daunting for the ladies. It is rare for them to come to CrossFit with a background in weight training, let alone heavy powerlifting or Olympic Lifting, so confidence, coordination, power and the resultant progress take time to develop.
It's awesome to see the girls supporting each other, and celebrating some pretty darn decent PR's. Keep it up!
Workout
Strongman Playtime
- tire flip, fat bar clean and jerk, forwards sled drag, stone deadlift or shoulder, hand over hand sled pull, farmers walk, keg snatch, back wards sled drag, sledge hammer strikes
Fitness Level Testing
- Monostructural: Row or Run test at appropriate level
Happy Birthday Heike!!
