September 2015

[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=1629 w=210 h=220 float=right]Coady at Lake Garda in Italy getting some handstand practice in. Constant variation is the key to mastering an exercise, we’ll be expecting some great handstands when he’s […]

Today is the last of the Pound 4 Pound workouts. Those of you not competing can scale bar muscle ups for 10 x pull up 10 x push up. W.O.D. 50 Wall ball 40 Front rack lunge 30 toe to bar 20 Snatch 10 Bar muscle up 15 minutes, as many rounds as possible Barbell

[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=1628 w=210 h=220 float=right]Lots of big deadlift PB’s again Yesterday! Day 1 of our nutrition challenge is done. Some interesting special conditions, desired outcomes and ‘what I won’t give up’ options

Strength: Deadlift 5, 5, 3, 3, 1, 1. W.O.D.  Row 800 40 Box jump 20 Man maker (15/10)

[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=1423 w=210 h=220 float=right]Our nutrition challenge starts Tomorrow! We have challenge info and a challenge poster you can fill in at the gym tomorrow. There are Paleo and Primal recommendations you

[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=1627 w=210 h=220 float=right]Big masters comp on the weekend at CrossFit Dynamite. Check out all those spectators! Our CFB masters all competed well, Suzie and Fiona both lifting the highest weight

[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=1626 w=210 h=220 float=right]We’ve got a few members competing in the NZ Crossfit Masters comp tomorrow at CrossFit Dynamite Onehunga. The more supporters the better… come cheer for Fiona, Sonn, Soph, Suzie, Aaron A

Grace and Nicklas both celebrating Birthdays (Nicklas Yesterday and Grace Tomorrow) so right in the middle we’ve got a combined birthday workout. One of the parents suggested the name… Strength: Weighted push up Bent over barbell row 4 x 3 rep W.O.D. ‘Sulky 17’s’ 17 Wall ball 17 Pull up 17 Shoulder to overhead (35/25)

Today we’ve got workout 2 of the Pound4Pound. It starts off nice and easy, you get some volume in through the middle, then intensity at the end! Build up to a heavy set of 2 Shoulder to Overhead before starting the workout. W.O.D.(a) In 4 minutes complete: 10 Front squat (50% of bw if under

[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=1625 w=210 h=220 float=right]Probably the easiest PB deadlift ever! Hine looked like she could have done a set of 10 at 105! Strength: Weighted pull up Push press 4 x 3