January 2013

[singlepic id=1017 w=210 h=220 float=right]Entries for the 2013 CrossFit Games Open can be made from some time today. The competition is a great experience whether you’ve been CrossFitting for years or just started recently. If you’re interested in entering, make sure you let me know. Gymnastics:  L sit Ring holds Handstands W.O.D. Row 750 Then […]

[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=1016 w=210 h=220 float=right]Wayne and Sam both getting big improvements from OHS yesterday. Just small changes can often make big differences to a lift. Strength: Clean & Jerk 4 x 2

[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=1015 w=210 h=220 float=right]Easy 160kg Deadlifts for reps from Mark G this month. Turned 55 on Sunday!! Strength: Overhead squat 4 x 3 rep W.O.D. ‘Annie’ Double under Sit up 50,

There will be no classes today as it’s Auckland Anniversary. Normal classes resume on Tuesday… see you then!

[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=1014 w=210 h=220 float=right]Overhead plate lunges yesterday, so much fun! Deceptively brutal on the legs, most who did them yesterday will be reminded of the fact every time they sit down

[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=1013 w=210 h=220 float=right]Already a year has passed since Ness and Jake moved up to Whangarei to open their own CrossFit box. Seems like just yesterday we were up there for

Everyone’s heard about Richies clean fail, some have seen it on Facebook… now the rest can see it here. The most awesome part is that he came back a few minutes later, tried again, then on his 3rd attempt successfully clean and jerked the 110kg. All with no more naps. Strength: Shoulder press 4 x

[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=1012 w=210 h=220 float=right]Another member in the muscle up club! Taz put muscle ups down as a mid term goal at the start of this year, thinking it was months away.

[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=1010 w=210 h=220 float=right]Strength: Weighted pull up 4 x 3 rep W.O.D. Row 750 then; Toe to bar Overhead squat (50/35) 10 to 1 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=1009 w=210 h=220 float=right]Congrats to Bellz and Richie, great result from Functional Strength CrossFit’s Olympic Weightlifting Comp.  First place for Bellz and third for Richie. The scoring system took into account individuals