WOD
10 Rounds for time:

• 10 MB Slams
• 10 Burpees
• 10 MB OH Get-ups

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Compare to Sep 24, 2011.

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Our CrossFit Kids and Teens return for their Fitness Class program next week.

On 22nd January CrossFit Auckland Kids and Teens Fitness programs featured in the weekend papers in an article titled “Good and Bad in Kids Fitness“. During the interview we were shocked, as I’m sure you were when reading the article, to hear about the “toddler treadmill” boom. As society continues to cottonwool our children, removing monkey bars and ropes from schools, and banning sports from play and lunch breaks, CrossFit Auckland Kids and Teens Fitness program continues to provide an environment where kids can grow up healthy, strong and have a life long love of working out – thus avoiding the common problems associated with childhood inactivity and obesity.

Healthy living requires that our kids push, pull, run, throw, climb, lift, jump, effectively and safely regardless of whether or not they play sports or athletics! There is no debating this truth.

The CrossFit Auckland Kids and Teens program provides fitness training at age appropriate levels, and focuses on making fitness fun, often turning components of the workout into games and fun challenges. Everyone loves to have fun, even the eldest of our teens enjoy fitness games. The skills and lessons children learn in the classes will carry over into their everyday lives and provide strong building blocks as they grow into young adults. Perhaps most importantly, physical activity develops children’s self-esteem and confidence. Their ability to overcome difficult situations improves and they simply enjoy a better, sunnier outlook on life.

Our kids and teens gym classes efficiently combine the most effective training methods of calisthenics, weightlifting, gymnastics and high intensity cardio.  CrossFit is a strength and conditioning program that works with whole body multidirectional movements – never isolation machines – to develop well rounded fitness. So as well as stimulating the vestibular system, improving cognitive function, and self esteem; participation in CrossFit Auckland Kids & Teens will develop children in 10 general physical skills that incorporate every aspect of athletic activity. These are Cardio Vascular and Respiratory Endurance, Stamina, Strength, Power, Speed, Flexibility, Agility, Accuracy, Balance and Coordination.

Other interesting resources:

Vestibular system and relationship to ADHD, hyperactivity and reading difficulties.

Computers vs. Playgrounds – It’s a No Brainer!

Exercise make your brain brighter at any age.

Ways to improve self esteem in children.

Playground – effects on child development.

CrossFit Auckland XLR8 regular Maddie kicks ass...

“I am a New Zealand representative for surf lifesaving. My goal is to represent New Zealand at the 2012 World Championships in Adelaide in November and become a World Iron Woman Champion. I am currently on track to achieve my goal, having achieved a successful season in the pool. I will need top 3 results in the board, swim, ski and ironman at Nationals in March to be considered for the NZ Team. CrossFit is helping me to achieve my dream, by developing a strong core and running well under stress. This is a picture of me at the North Island Champs in Mount Maunganui on Anniversary weekend in the final run transition of the iron woman race. I placed second overall, a great result in flat, tough and very close conditions, and only marginally behind first place.”

Chipper WOD
For time:

• Row 500m
• 25 Strict Pull-ups
• 50 Toes-to-Bar
• 75 Push-ups
• 100 Squats
• Run 500m

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Buy-in

WOD
Ladder AMRAP 12:

…continue climbing the ladder for 12 min’s

Cash out

Once the clock has stopped perform 43 unbroken burpees immediately.

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• Press 5-5-5-3-3-3-1-1-1 reps

MetCon
Alternating Tabatas:

• KB Swings & Burpees
• Sit-ups & OHS

Total reps for score.

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“Misfortune Teller” by Nadya Labi, The Atlantic.

Who’s up for a ROAD TRIP TO SYDNEY?? We want to assemble a crew to take on the Sydney TOUGH MUDDER in September. Who’s in?!

Matt on his way over the bar...

WOD “Sizzurp”
5 Rounds For time:

• 15 Deadlifts 100/70kg
• 35 AbMat Sit Ups

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WOD courtesy of CrossFit New England.

Extra MetCon
AQAP:

• Run 800m
• Rest 60sec
• Run 400m
• Rest 90sec
• Run 200m

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Thursday 1st to Saturday 31st of March.

Plus pre and post body composition measurements and baseline fitness testing.

Our 30 Day CrossFit and Paleo Challenge is the true test of the Paleo diet. Regardless of your fitness or health goals, you WILL look, feel and perform your best on the Paleo diet. (Yes looking better naked is a great side effect). We’ll set you up with all the information and tools you need to follow a dedicated CrossFit and Paleo lifestyle for 4 weeks. Give it a shot and lets see how you do.

…and if you enrol in the February I AM CROSSFIT program, your 30 day Paleo Challenge is built in.

It’s about more than just fat loss.

This challenge is designed to reward those who stay dedicated to maintaining healthy eating, sleep and exercise habits over the 30 days. It’s set up this way to demonstrate how Paleo and CrossFit are a lifestyle choice – not a diet or fad exercise program.

The concept of Paleo is to provide your body with the optimal fuel that it was designed to run on. The purpose of CrossFit is to help build the mental and physical fortitude required to navigate the challenges in life.

YOUR CHALLENGE BEGINS WHEN YOU REGISTER

So do it now and get started today!

Proof that Forrie tackled "Freda"!

Partner WOD
For time:

• 50 Thrusters each 20/15kg
• Farmers carry 400m 50/35kg
• 50 Sit-ups each
• Farmers carry 800m
• 25 Push-ups each, hands on bar
• Farmers carry 400m
• 25 Pull-ups each, one person working at a time

Barbell Rx 50/35kg

With a 20/15kg bar do 50 Thrusters each. Bar never touches the ground – you must pass it between partners.

Then load the bar up with Barbell Rx weight 50/35kg BUT the bar may never touch the ground. Each person grabs an end and walk/run 400m with the bar at your hip only. At the 800m turn-around mark (roundabout) do 50 Sit-ups each with your feet hooked around the plate.

Pick up the bar and continue to the 1.6km mark, turn around and come back to the 800m mark. When you return back to the 800m mark do 25 push-ups each with your hands on the bar. Resting position will be in a plank with arms locked out.

Carry the bar back to the start and finish by doing 25 pull-ups each. One person working at a time, the other holding the bar.

If you drop or set the bar down at any time, 5 burpee penalty each.

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Jess got her birthday WOD in yesterday hittin' "FREDA".

Partner WOD
AMRAP 12:

• 10/10 DB Snatch ¼ BW
• Max Ring Dips

Score is total ring dips. Post score to comments.

“I Am Not Cancer. I Am CrossFit.” free CrossFit Journal article by Hilary Achauer.

So we've managed to leave it pretty bloody late Team CFAK, but who's up for a road trip? If we ask Neil (of CFHB) very nicely and we're quick about it he's agreed to open up registration spots for us. Talk to me about it TODAY!!

The look on H2's face says it all: at CrossFit Auckland our people train HARD...

“Freda”
21-15-9 reps for time:

• Run 600m with a barbell 20/15kg
• Thrusters 40/30kg
• Pull-ups

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INOV-8 NZ are just about to release the new BARE XF-210. This radical shoe has been purpose-built for CrossFit and will be available though the INOV-8.co.nz website by this time next week. You better believe I’m getting a pair of these bad boys!