September 2013

[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=1172 w=210 h=220 float=right]Remember our nutrition seminar is at 7pm tonight, all welcome. Gymnastics: Muscle up progressions Handstands L sit W.O.D. Clean 1 rep every minute 5 Burpee* during remainder of […]

[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=1182 w=210 h=220 float=right]Great L sit from Neil last week. Held that position for over 30 seconds. Strength: Jerk 3, 2, 1, 1 W.O.D. 20 Handstand push up 20 Pull up

[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=1181 w=210 h=220 float=right]Paul M pictured doing 60kg Push Presses at the Masters comp in Onehunga on Saturday. Great competing from Leanne, Sonn, Paul M and Mike R on the day,

[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=1180 w=210 h=220 float=right]CrossFit Dynamite Onehunga is hosting a masters CrossFit competition tomorrow. Representing CFB are Leanne, Sonn, Paul M and Mike R. Get down and support them, address is 20

[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=1179 w=210 h=220 float=right]Gymnastics: Handstands L sit GHD sit up/Back extension W.O.D. Snatch 3 reps every minute, on the minute (Power snatch, hang snatch, full squat snatch) 12 minutes

[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=1178 w=210 h=220 float=right]Strength: Weighted pull up 4 x 3 rep W.O.D. ‘Tabata’ Renegade row (15/10) Kettlebell swing (24/16) Burpee Tabata is 8 rounds of 20 sec work/10 sec rest for

Strength: Deadlift 4 x 3 rep W.O.D. Row 1000 20 Thruster (52.5/35) 20 Toe to bar

[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=1177 w=210 h=220 float=right]Those strict pull ups yesterday had quite a few people using bands for assistance that usually wouldn’t. 40 Pull ups are a lot when a strict stable body

[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=1176 w=210 h=220 float=right]Awesome front squats from Mike R, always good form for every rep. Strength: Front squat 5 x 5 rep W.O.D. 8 Strict pull up (no kip or butterfly

How much chalk is enough? Fortunately no hint being dropped on anyone here, just a video that made me laugh… Strength: Clean 3, 2, 1, 1 rep W.O.D. ‘Team workout’ 30 Burpee 20 Clean and jerk (60/40) Run 200m 16 minutes, as many rounds as possible *In a team of 2 or 3 people, 1