Saturday 28 January
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
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
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
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
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
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
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
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
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
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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