Jan
22
2013
Aidan making Push Jerks look easy!
A. Strength
As an estimate, a 3RM could be circa 92.5% of your 1RM. 20 minute time cap.
B. MetCon
3 Rounds for time:
Post results to comments.
MetCon
10-9-8-7-6-5-4-3-2-1 reps for time:
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Jan
19
2013
Battle PT session 1 went off on Wednesday night! Will you be there this Wednesday?
Partner WOD
In teams of three, 2 rounds for time:
Only one team member can work at any one time.
Post results to comments.
We’re having a meeting to discuss the 2013 CROSSFIT GAMES OPEN today at 09:00am, immediately after the 08:00am WOD class. If you’re remotley interested in competing, judging, cheering or participating in any way during the 5 weeks of the Open (March 6th-Aril 7th), you need to be here!!
Jan
18
2013
Double-unders. The dirty D word. I got some bad news Team: If you haven't got Double-unders now, you've got just over a month to get them. Because once the Paleo Challenge is over at the end of February, there will be NO MORE SCALING OF DOUBLE-UNDERS at CrossFit AUCKLAND!
“Six-Shooter”
3 rounds for time:
Compare to AUGUST 10, 2012.
Post time to comments.
MetCon
3 Rounds for time:
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Jan
17
2013
Upper-body strength is a beautiful thing!
The ‘CrossFit Total’ is your 1RM of each of the below combined:
Score the best of 3 attempts at each movement. Add the 3 high scores to find your CrossFit Total.
Warm up each movement immediately before your attempt.
Post results to comments.
Compare to JUNE 8, 2012.
The CrossFit Total reflects an athlete’s functional strength capacity more accurately than any other test; it is the sum of the best of three attempts at the Back Squat, the Shoulder Press, and the Deadlift, read more …
Each athlete will nominate an amount that they know they can lift for 1 rep of each of the exercises. Using this number, a warmup and lift schedule will be calculated starting at 40-50% and building up 105% for the last attempt. Taking turns in the assigned group, the athlete will then complete the lifts according to the schedule provided. We will be starting with Back Squat, rotating to Press and finishing with Deadlift.
In total, each athlete will be required to complete 7 sets of Back Squat (4 warmups and 3 attempts), 6 sets of Shoulder Press (3 warmups and 3 attempts), and 7 sets of Deadlift (4 warmups and 3 attempts). Athletes must nominate their opening lifts at the start of the session.
Novices will work the following pattern, focusing on correct movement and building strength:
Time management is essential to getting through all lifts. Keep rest periods to a minimum.
Strength
Post results to comments.
Jan
16
2013
Leading into the Paleo Challenge you might already be thinking about how to better organise your grocery shopping and food preparation. We all live busy lifestyles and it can be a challenge to have healthy snacks and meals prepared when you’re juggling work, training, families and other commitments.
So I put together a few places to source fresh food and produce for Paleo nutrition and lifestyle: 
We’ve been using Nuts Online the past two years to source nuts and seeds, they also sell almond meal and dried fruit. We’ve found the pricing to be far better than the supermarket and the quality is great. Keep your eye on the specials page as its often 40%+ off.
Food Box is a novel idea for in season fruit and veg, I believe they also do eggs. We trialed the food box for two last year. The fruit and veg was full of variety and fresh. They allow you to change out 3 products from the standard box – so you can Paleo’ize it to some extent, ie. substitute potato to kumera etc. Only criticism here is that because the change limit is set at 3 items, we still received a number of veggies we eliminate from our diet which are essentially waste. The home page says “If there’s something you absolutely don’t want, just ban it in your ‘myFoodbox’ account and we’ll replace it with something you do like – simple”. (We’re yet to check this feature out for future orders). Delivery is free, and they include tips and recipes cards to encourage use of a wide range of local grown produce. (Also a great service if we weren’t Paleo!)
The choices for Auckland home delivery fruit and vegetables are far more than this time last year. Countdown and New World supermarkets both offer home delivery grocery services which is also a great way to eliminate temptation and over spending that often occurs when you wonder the supermarket isle. These sights usually allow you to save your “regular” items, making repeat future orders quicker. You can also download a free app for Countdown and create a shopping list that will itemise which isle and location in your chosen local supermarket, making shopping faster, or you can transfer your shopping list to the online store and schedule a home delivery.
If you’re going organic – Organic Direct runs an online outlet linking people to the organic suppliers in New Zealand. If you’re interesting in finding out more about organics or sustainable living, they post articles and resources. Organic has come to mean products and produce grown in a sustainable, environmentally friendly way. You can identify them with certification marks, Biogro or AsureQuality, so you know the food is from New Zealand and has been independently audited and certified as organic.
If you use local retailers or online stores to purchase produce and groceries at great prices, please share to blog comments so all members can benefit from your recommendations. Don’t keep it a secret…
Find out more about the Feb 1st CrossFit & Paleo Challenge
