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The February Intro gang getting their squat on. Looks like some stellar athletes in there. Today we have one of our ever popular free trial workouts at 930am - all welcome. Come and find out what makes CrossFit so different to your normal exercise program.
Workout
60 Kettlebell Swings 24/16kg
50 Box Jump 50/40cm
40 Wall Balls 9/6kg
30 Pull-ups
20 TTB
10 Power Snatches 50/35kg
30m Overhead Walking Lunge 20/10kg
HE MADE IT!!!
Jimi Hunt arrived at Port Waikato last night after nearly two weeks on the river........on a $4.99 Lilo......
Why did he do such a crazy thing? Well, anyone that knows Jimi, knows that he likes to do crazy things for no good reason - cases in point, NZ's longest Slip 'n Slide, and the Waiheke Olympics.
But this time he had a major cause to raise awareness for. Depression affects a ridiculously large amount of New Zealanders. And Jimi is one of them.
Rather than just take it lying down however, Jimi decided to.......ummm......lie down........
But on a pink lilo, for 450km of NZ largest river.
Two things that are known to combat depression are having a goal (tick) and getting fit. Well his preparation for this feat involved him giving up his staples of burgers and Coca Cola, and getting into CFNZ and working his arse off. Most of the 430and 530pm crew are probably used to arriving at the gym to find Jimi in a sweaty heap by the door post workout.
Along the way, he managed to appear on and in pretty much every piece of print, radio and television media in the country....he showed us up in the social media department as well, with nearly 16 000 likes to our piddly 1000.
Well done on your achievement Jimi!! What's the next goal? And to all those reading, this is a good tip on how to ensure you meet a goal - make it public!! Hold yourself accountable to people.
If you would like to donate to help with this cause, you can go HERE.
Workout
Work up to a heavy 3 rep Pushpress in 12 mins, then
21-18-15-12-9-6-3
SDHP
Pushpress
35/25kg
Joe and Bo, getting their kids onto the weightlifting platform nice and early!!
Workout
Cindy
5 Pullups
10 Pushups
15 Squats
AMRAP in 20mins
Workout
OH Squat 3-3-3-3-3
then:
Max reps OH squat in 2min at 40/30kg
Max reps burpees in 2 mins
- clock runs continuously for the 4 mins. Score is combined total reps.
Workout
Run 800m
Find PClean and Jerk 1 RM
run 400m
Complete in 20min or else DQ!
* Score is total time minus best lift (convert kgs to seconds x 2)
Happy Birthday Luuk!!
Kaz giving it heaps during the Competition Club Saturday workout. They've all been working really hard in the lead up to The Open which kicks off Saturday after next. Great to see 35 people registered for the 5 week long event. You don't have to be an elite athlete to learn a heck of a lot about yourself when you compete. This Saturday I put on the tightest, most revealing piece of clothing I have ever worn, and attempted to put the heaviest weights I possibly could, over my head, in front of 100 people. Talk about nerve wracking, especially as there were teenage boys, and some ladies there lifting the same as me........
But at the end of it, after duffing the snatch, but landing the first two well, and setting a small PR in the clean and jerk, I can't wait for the next comp.
There is absolutely zero pressure to physically enter The Open, but rest assured, that every Saturday we will be doing the event over all classes, and you will be judged by your peers. Wait and see what happens to your focus, your intensity and your effort once there are a strict pair of eyes on you. You will be performing out of your skin!
Workout
Back Squat 3-3-3
then:
21-15-9
Front Squat (60/40kg)
Ring Dip
Resident speedsters Matt and Tim look like they're gearing up for a showdown....
Workout
Row 1k
30 OH Squat 40/30kg
100 double unders
30 Thrusters 40/30kg
Run 800m
No these kids have not passed out from a crazy workout, we save those for the adults..............they are practicing Mindfulness.
2012 is kicking into full swing for most of us now, and it's often a time of high stress. No more sitting on the beach, no more sleep ins...it's easy to get caught up in the daily grind.
Get up. Train. Work. Eat. Sleep. Repeat.
How often are you really present in the moment? Let's get all hippy-dippy and look at the concept of MINDFULNESS.
If you're practicing mindfulness, you are the star player, the conductor of your life; you don't miss out on the important things by wishing for more, or worrying about tomorrow
If you're mindful, you are more aware of areas requiring change, and you are present enough to understand what needs to be done.
Don't wish you had better pullups- understand why you don't and work to fix it!
This weeks skill for our CrossFit Teens was Mindful Breathing. Stress seems to start young! The start of the year is often hectic with sports try outs, new classes, new teachers, and starting high school for some. Here's what we learned:
Stop for 10 minutes.
Sit comfortably on the floor. Lie down if you must.
Clear your head of everything.
Breathe.
Remember to keep your focus on BREATHING ONLY. If your mind wanders, return it back to refocus on natural, easy breathing.
Stop stressing about beating "That Thruster Guy" during Fran.
"But I suck at running, I can't do 400m runs!" Shush. You CAN.
You got a 1kg PR?
CELEBRATE IT.
Enjoy every small joy.
- Jojo
Workout
Power Clean 3-3-3-3-3
Then,
3 Power Clean (60/40kg)
6 Pushups
9 Squat
AMRAP in 6 mins
We've got an Athlete Award going out to Debbie Tan today! Debbie was dragged along dare we say kicking and screaming to CFNZ by her hubby Alex, after she got sick of him bugging her about it....
Thanks to our awesome Intro coach Jojo making Deb feel right at home, and then of course all of you guys in our awesome community, she discovered that we weren't a bunch of strange cult members in white hoods and is now giving Alex a run for his money. I think the next step is for her to take on her son Robbie, also a CFNZ member......look out Robbie!
How did you discover CrossFit?
My husband Alex and my son Robbie.
Favourite CrossFit exercise?
Well it was kettle bells, but now that I have managed to lift a couple of decent weights I think I could probably get addicted to lifting.
Most hated CrossFit exercise?
Toss up between box jumps and burpees
What changes in your health, physique and performance have you observed since starting CrossFit?
Definitely getting a lot fitter and I think that shows with my scores. I took photos before I started and have taken more periodically since, and in fact did some new ones at the weekend which show a definite change in the right direction. Had my blood tests etc done and from having highish cholesterol this has come down remarkably.
What is one word that people use to describe you?
Better ask Alex that one! Honest possibly??
What advice would you give to someone with regards to starting CrossFit?
You are never too old. I think the reason I didn’t start last year was that I was very aware of how old I was compared to everyone else. Just go out there, don’t worry what anybody thinks about you and give it your best. I don’t even look at what anyone else is doing, I am just competing against myself and if I do manage not to come last then that’s just great.
Something nobody knows about you or would be surprised to know about you?
I am nearer 53 than 52 and Alex is my toyboy LOL!
Favorite activity outside of CrossFit?
Tennis
Favorite place to eat a Paleo-ish meal in Auckland?
Dos Amigos - ribs and kumara chips
The song that gets you pumped up for a workout?
That's a difficult one as I am usually concentrating so hard on what I am doing I couldn’t tell you what music was playing!
The last thing you ate?
Oh dear – someone made a homemade slice and I just had a tiny piece of it!
Proudest accomplishment at CrossFit?
Getting a 60kg back squat
What are your goals for 2012?
To try and carry on with Crossfit while we are in Kuala Lumpur, although I don’t think the community will EVER match CrossfitNZ.
Which CFNZ member inspires you the most?
I don’t think there is one particular person. CrossfitNZ has a fantastic community and even though there is no way that I can compete with most of the great athletes there, even the fittest and best athletes are so supportive of what I do and are possibly the reason that I have managed to progress this far. I always seem to be asking the same questions over and over again – such as what is a snatch, what is a clean and jerk etc etc but nothing is ever too much trouble for anyone to explain over and over again.
Workout
Thruster 3-3-3
Then,
10-1 HSPU
10-1 Pullups
