Saturday 28 January

January 28, 2012 | Leave comment | Read More

img_0937 Mark G, birthday boy yesterday turned 56. He’s got a 200kg deadlift and can hold a good front lever like this longer than anyone else in the gym!!

W.O.D.

‘Cards’

The class split into groups of 2 or 3.  The task: Get through a deck of cards.  Suit denotes exercise, number on card = reps. Except for Hearts, 1×400m run or row for each card.
The exercises;

  • Kettlebell swing (24/16)
  • D/B Clean & jerk (15/10)
  • Sit up
  • Run/row 400

Friday 27 January

January 27, 2012 | Leave comment | Read More

img_0949 Nic C has joined the Muscle Up Club, just put it up on his goal chart about 5 minutes before achieving it. Proof that putting goals in writing can be very effective!! When is the last time you updated your goal sheet?? Have a look next time you’re in the gym and if you don’t have one, ask a coach where they are and get it up on the wall!!

Strength:

Deadlift 4 x 3 rep

W.O.D.

  • 8 Box jump (70/60cm)
  • 8 Pull up
  • 8 Burpee
  • 8 Toe to bar

8 minutes, as many rounds as possible.
HAPPY BIRTHDAY MARK G & ME!!

Thursday 26 January

January 26, 2012 | Leave comment | Read More

img_0926 Strength:

Snatch 3 x 3 rep

W.O.D.

‘Elizabeth’

  • Squat clean (60/40)
  • Ring dip

21, 15, 9 reps for time.

Compare to: 25/05/2011

Wednesday 25 January

January 25, 2012 | Leave comment | Read More

img_0920 Awesome improvement from Quanita, 57.5kg for jerk on Monday. I think that’s an increase of around 15kg in the last month or two!!

Gymnastics:

  • Muscle up progressions
  • Handstands

W.O.D.

  • 20 Push press (40/25)
  • 30 sit up
  • 40 Double under

4 rounds

Tuesday 24 January

January 24, 2012 | Leave comment | Read More

img_0917 Got a bunch of new Plio boxes delivered on the weekend so it was no surprise that box jumps featured in the WoD yesterday!! Cameo appearance from Ness in mid air on the right. She just opened Far North CrossFit in Whangarei. They are having an open day this Saturday morning between 10.30 and 12.30. If you have any friends or family who live up that way make sure you send them down!! There’s a bunch of us going up to throw down a few WoD’s during their open day, then we’re heading for the beach/BBQ afterward. If you’re keen to join us, let me know.

Strength:

Clean 3 x 3 rep

W.O.D.

  • Run 200
  • 10 Kettlebell swing (32/24)
  • 10 Press up

6 rounds

Monday 23 January

January 23, 2012 | 2 Comments | Read More

img_0867 Emma came this close to getting a muscle up last week….Watch out for the mission accomplished photo coming soon!!

Strength:

  • Shoulder press 3 x 3
  • Push press 2 x 2
  • Jerk 2 x 1 rep

Compare to: 7/12/2011
 

W.O.D.

  • 10 Box jump
  • 8 pull up

7 minutes, as many rounds as possible.

Saturday 21 January

January 21, 2012 | Leave comment | Read More

img_0884 Strength:

Back squat 4 x 3 rep

W.O.D.

  • Run 400
  • 20 Sumo deadlift high pull (40/25)
  • 20 Overhead squat
  • 20 Deadlift
  • 20 Front squat
  • Run 400

Friday 20 January

January 20, 2012 | 1 Comment | Read More

img_0854 Is that elation or exertion on Marks face?!? The newest member of the muscle up club. Blake also got his first one yesterday, just before Mark, so easy it looked like he’d done it before…

Strength:

Weighted pull up 4 x 3 rep

W.O.D.

  • 10 Dumbbell power clean (20/15)
  • 6 Handstand push up

6 rounds

Thursday 19 January

January 19, 2012 | Leave comment | Read More

img_0840 Gymnastics:

  • Muscle up progressions
  • Handstands

W.O.D.

  • Run 200
  • 20 Kettlebell swing (24/16)
  • Run 400
  • 20 Kettlebell snatch
  • Run 400
  • 20 Kettlebell swing
  • Run 200

Wednesday 18 January

January 18, 2012 | Leave comment | Read More

img_0835_1 Strength:

Snatch grip deadlift 4 x 3 rep

W.O.D.

  • 10 Thruster (50/35)
  • 20 Double under

3 rounds

  • 20 Knee to elbow
  • 10 Overhead squat

3 rounds

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Katie Noble
I started working with Paul in January 2009 and while I have tried almost all types of exercise before, gyms, aerobic classes, yoga and team sport. This is the most fun I have ever had exercising. You never really know what to expect each class to bring, except that you will be worked hard and truly feel like your body has been pushed, but within your limits. Besides the fun, I feel significantly stronger and a lot healthier. In addition, I have managed to lose a good amount of weight. Paul has also been great in helping me with my diet and nutrition and overall I just feel better and more on to it.
Katie Noble

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