Tuesday
July 24, 2012 Fitness
A. Strength
- Front Squat 5-5-3-3-1-1-1 reps ME
B. MetCon
3 Rounds for time:
- 10 CTB Pull-ups
- 10 Front Squats 70/45kg
- 10 Burpees
Post results to comments.
Kate and Horse are competing at the Industrial Athletic CrossFit Invitational this Saturday. The event will be held at the NZ Fitness Expo, ASB Showgrounds, from 10am-4:30pm.
If you’re planning to come and support our CFAKers you will need a pass to get in. There’s a GrabOne deal TODAY for discounted passes HERE.
Happy Birthday Antonia!!
XLR8
5 rounds + 5 shuttles completed in the allotted 8 minutes.
21:43 for 1 mile run, 100 PU’s, + 1 mile run.
20 secs of squats followed for 30 secs of jogging, how long depended when you got back from the previous exercise.
Averaged about 12 squats, max 16.
Members – Left behind clothing on shelf in panic room:
Brown Billabong Jumper
Greyish Zip up Billabong
Grey warm quilted looking zip up hoody
Numerous water bottles
1x Gymnastic hand grip – black strap
Pls collect if these are yours – some have been here for weeks. Will be going to charity at end of week.
Very chilled out sesh with the Girls this morning. Great to have Tarsh with us.
A change from the usual Kaos and urgency in the indoor WODs.
Missing Trekki, Anelise, Vanness, Melis, Jessie… everyone’s getting the lurgy : ( Get well soon girls. No Daniela or Flora this morning either and Kaz in Canada.
Boom chicka a wow wow.
PB Front squat 45kg
WOD 8.22 with 30kg bar
Looking forward to this WOD tonight!
If there is a female box member that attends the evening classes and is looking for a team to join for the Gym Class Heroes WOD, then Freda, Forrie and myself would be happy to join forces and crush all other opposition!
Badger. You will not beat us. You can be sure of that!!!
Hey Badger I’m in. I was meant to be away but my trip has been cancelled, so if you want me I’m keen!
Bernie you aren’t eligible to jump onto a team with Badger – you’re both too elite
The team would be indestructible. Like Voltron.
hate to kill the party… Skunks can’t play on the same team.
Would have been a killer team otherwise! Oh well
I’m still looking for a team too if anybody wants me
You can be my sub Debbie! I’ll sub out of the wall-balls, running, kb snatches, thrusters, box jumps… and the 512 can do the damage!!
Debs join George and I team- then we just need to rope a young male stud in
Front Squats 112.5kg, a PB so really pleased with that!
Wod 8:18 with 60kg FS and a blue band for the PU’s.
Deceptively hard….
Who you on a team with Danny? Or are you keeping that top secret?
And BIG Horse… you two wouldn’t be conspiring would you?!
Danny is on team KICKASS! So no, you cannot have him mwaaaahahaha (evil laugh)
young (not so) male stud, ready for action!
Haha Richie
is that not so young, or not so male stud???
isn’t clear in your post!
thanks Danny, my age!
Has any one got Tila on a team yet? And Jess V
We’ll take either. We’ll win with either
HEADS UP on the front line…
Going to be a GRABONE deal on Friday for QuickFit Membership round #2 … Ding Ding
You’ve seen it in action now, if you’ve got any more friends who want to join the cool kids here at CFAK, make sure they get the deal link on Friday.
I’m looking for a team, i thought i was busy the weekend of the birthday.
I’m also looking for a team if anyone will have me
Bro, come in with me Cat and Debs – but I’m not sure if you will be able too, 2 elites in the same team – will sus it out man
Unfortunately against the rules
Damm it, just found out, it aint gona happen dude, ahhh well, keeps the palying field level aye Lol
Hahah snap
Coaches, is there any lists yet of the teams and the rules, we wana see how we can bend them Heh Heh
On front desk Weegee – but no teams on it yet.
MEMBER HOMEWORK
We’re going to focus on shoulders again this week. First video is loaded to our Facebook page. Keep checking back throughout the week for more drills and mobilisations to repair your Internal Rotation capacity:
http://www.facebook.com/crossfitauckland
If you’ve missed passed weeks homework – search through our Facebook page. We post 1 to 2 exercises you can add to your tool box each week. Last weeks was a goodie for Oly Lifting.
I need a team feel like the fat kid who is picked last at sport at school ha ha. I promise to work hard pleeeeeeeeeees pick me
Hey Catherine, not sure if am going to compete yet but I would be honored if you picked me for your team?
Thank you Chuck I would also be honored to be part of your team, now we just need another girl and boy. We will knock them dead !!!!!!!!!!!
I’m not in today, perhaps you can scoop up someone for us.
Catch you next time!
Todays work out was meaaaan.especially after bbc snatching with my favourite antoinetter and then frobt squats 75kg.
Then the wod!
7:21 with the nasty green band.
Hope your ok honey badger ur cut was death defying splurting bloods infront of me.
Tooo proud of MGK and Horsey eith there comp this weekend u guys train so hard n it’s awesome to have u representing us at cfak xxxx
9AM’ers
Dayelle, Tarsh and Franswa need a fella to complete their team for Gym Class Heroes – talk to them at 9AM WOD if you want to complete them!!
Team registration sheet is at reception peeps.
Front squats – 115 kg PB for me – HOLLAH!
WOD – 5:57m -65kg
It wasn’t to bad just need to get those front squats quicker.
Give me moreeeeeeeeeeee!
What a night!
Front Squat PB @ 117Kg every single lift was a PB!
Subbed WOD
3 RFT
10 inverted ring rows
10 Front squats from rack @ 40KG
10 Burpees
5:31 min
Good night at the office!
Front Squat – 130kg PB
WOD – 5.31 Rxd
Awesome atmosphere in the box… so much fun!!!
Not a bad result Dr Squat! i had the pleasure of WODing off with your beautiful Dayelle! She just pipped me at the post though, 6:17 RxD.
Nice work 6.30pm crew, Badger hope your elbow is OK!
Front squat 70kg, lookn after back and knee
Awesome working with Chuck on the Fronts Squats today!
Bettered my 1RM PB by 10kg to hit 110kg.
WOD
1 round + 20 reps, 2.5hours wait in A&E and 4 stitches! Longest WOD of my life!
Cheers Lisa and Bernie for cleaning up my mess!