October 2013

http://youtu.be/PIsWcjh5DeE Some people think CrossFit is dangerous… They probably haven’t seen these guys and their extreme gymnastics/free running. My favourite is the superman jump across a 20 story building, landing in a planche hold at 2min 40sec (explicit lyrics in soundtrack so turn sound off if required). Strength: Weighted push up 4 x 3 rep […]

Amazing super slow video of the Olympic Snatch. Watch and learn. The bar so close to his body, exceptional full extension, deep squat to catch, pause for balance before standing out of the squat. All the things we keep saying to work on are there to see. Gymnastics: Handstand L sit Planche Ring holds 3

[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=1212 w=210 h=220 float=right]Awesome CFB teams competing in the Mount Team Comp over Labour Weekend! 4th for Scaled team, 15th for Rx and 5th for ‘Golden Oldies’ Masters! Strength: Overhead squat

Just a reminder that there won’t be any classes today as it’s Labour 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=1127 w=210 h=220 float=right]We are closed on Monday for Labour day. Remember the Mount Team competition is on  in Tauranga this weekend, we have 3 teams competing and coming down to

Strength: Clean 4 x 3 rep W.O.D. 40 Wall ball 40 Box jump 40 Thruster (45/30) 40 Power clean

[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=1211 w=210 h=220 float=right]It’s Tylers birthday today, he’s chosen the pre-workout and wod for today. Roxanne burpees will be something different… Gymnastics: Muscle up progressions Band front lever Planche progressions Pre-workout:

[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=1210 w=210 h=220 float=right]Good technique on push press from Lydia yesterday. Strength: Max rep strict pull up, 4 sets. Rest 2 minutes between sets. W.O.D. ‘Nancy’ Run 400 15 Overhead Squat

[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=1209 w=210 h=220 float=right]Lots of great back squats yesterday and look at the Aja’s squat depth, awesome! Strength: Shoulder press 3 x 3 rep Push press 3 x 2 rep W.O.D.

[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=1208 w=210 h=220 float=right]Another busy Saturday morning. The team/partner workouts are becoming popular! Classes will be as normal this Saturday but the gym will be closed Monday, Labour Day. We have