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Congrats to CFNZ coach Amanda Bunn for her acceptance into medical school!! We're all extremely proud of your work ethic and impressed by how much you've crammed in to only a few years.
Don't forget peeps, you can see Amanda for physio treatment at the gym. amandabunn.nz(at)gmail.com
Workout
Jerk 1-1-1, Pushpress 3-3-3, Press 5-5-5
- perform 1-2 rope climbs after each set
Then,
200m Farmers Walks 24/16kg
10 burpees
AMRAP in 10 mins
Many of you know by now that one of our members, Jimi Hunt, is on a daring mission to travel the entire length of the Waikato River...........on a $5 lilo.......... Starting Feb 4th (400+km), he's been training his BUTT off, and now it's go time. He's doing it for a great cause, raising money for depression. We'd love it if you helped him and his cause out by "liking" his Facebook page, bidding on some of his cool Trade Me auctions, and helping any other way you can.
Workout
Alternating Tabatas
DB Power Clean 20/15kg
Box Jumps 60cm
8 Rounds total (8 rounds of each)
Rest 4 mins
Pullup
Pushup
8 Rounds total (8 rounds of each)
Score is total reps of all rounds and exercises combined.
Didn't realise our pullup bars could support that much testosterone, but seeing as these were the guys that built the structure, perhaps they allowed for that and used 'big man' nuts and bolts............
Workout
10-1 KB clean and jerk each arm 24/16kg
Run 200m with your kettlebell between rounds
Workout
Back Squat 3-2-1-1-1
- start heavy and increase.
Then,
Newport Crippler
30 back squats at BW
run 1 mile
Happy Birthday for yesterday Gretchen!
Workout
Work up to a heavy 3 rep clean and jerk in 15 mins
5 Clean + Jerk (65/45kg)
10 Pullups
AMRAP 15min
Karen, that is such a huge improvement in your front squat position, good to see you letting your hands relax!! :) And what do you know, that 70kg effort earned you a spot on the Board of Badass-ery, nice work!
Workout
Teams of 2
10 x 100m run, alternating,
100 SDHP 40/30kg barbell (scale to 30/25, 24/16 barbell or KB)
200 double unders (scale 3 for 1 singles)
100 pushups (scale to knees, competitors scale up to hand release)
Complete all the SDHP, then the DUs, then pushups, one person always resting.
10 x 100m run, alternating.
Happy Birthday Kate!
Folks, tomorrow is Introduce Yourself To A Stranger Day.
We're expecting to be fairly busy tomorrow with the first free trial of the year at 930am. Please car pool, park on the road, cycle to the gym etc, and make all our visitors feel welcome.
Congrats to Ben Wetini and his wife Lauren on the birth of their son last night!
Not content with just a foetus as extra weight, Dawn throws a sandbag over the shoulders for hanging knee raises as well!
Workout
Run 200m
10 swings 24/16kg
Run 200m
10 DB Pushpress 15/10kg
AMRAP in 20mins
Over extension on a deadlift. As in shoulders WAY behind the bar. Not actually necessary, and maybe asking for a bit of a back tweak, but I'm always kind of impressed when I see people do it.
Why?
Because they are doing more than they've been asked to.
Going the extra mile.
Not just doing the bare minimum.
Take the same attitutude with all of your movement and workouts at CFNZ (but safely!) and watch your progress soar.
Workout
Snatch tech - 2 reps on the minute for 15 mins @ 60-80%
Then,
21-15-9
Power Snatch 40/30kg
Wallball 9/6kg
Way to go on the Tauranga Half Ironman on the weekend Luuk!!
Workout
1 rope climb
10 burpees
30 double unders
AMRAP in 15 mins
Happy Birthday Lindsay!!
