February 2011

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=451 w=200 h=220 float=right]Some people have coffee groups, we’re a bit different here at CrossFit….an informal primal eating group has formed recently, meeting at a local restaurant post WoD and eating […]

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=450 w=200 h=220 float=right]Matt C’s first try at overhead squat today.  50kg for 3 is not a bad effort!! CrossFit Kiakaha (in Auckland CBD) are hosting a ‘not for profit’ boxing

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=449 w=200 h=220 float=right]Rob W’s butterfly pull up is almost there… Strength: Overhead squat 5 x 3 rep W.O.D. Power clean (60/35) Push up Knee to elbow 21, 15, 9 reps

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=448 w=200 h=220 float=right]Strength: Snatch 4 x 3 rep W.O.D. ‘Jackie’ Row 1000 50 Thruster (20/15) 30 Pull up For time. Compare to:09/12/2010

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=447 w=200 h=220 float=right]Strength: Weighted pull up 3 x 3 rep W.O.D. 15 Deadlift (80/55) 10 Ring dip 20 Double under 5 rounds.

Today’s WoD is from the 2010 Midwestern Sectional competition in the US, fastest time there was 3.53!! Competition season is approaching, check the video of the event for some inspiration!! Strength: Push jerk 5, 3, 1, 1, 1 W.O.D. ‘Air Force’ 20 Thrusters (42.5/25) 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=446 w=200 h=220 float=right] Strength: Front squat 5 x 5 rep W.O.D. Pull up Kettlebell swing (24/16) Box jump 10 to 1 reps. HAPPY BIRTHDAY GRAHAM M!!

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=445 w=200 h=220 float=right]Great to see the early morning class filling up the pull up bars yesterday morning!! Strength: Deadlift 4 x 5 rep W.O.D. Run 400 15 Sit up 15

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=444 w=200 h=220 float=right]W.O.D. ‘Chelsea’ 5 Pull up 10 Push up 15 Squat 1 Round every minute, on the minute, for 30 minutes. There will be a few scaling options for

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=443 w=200 h=220 float=right]Daynes weighted pull up was so so close!! chin to bar, not quite over….not sure whats going on in the background?!?! Strength: Clean 4 x 3 rep W.O.D.