Monday

Jun

18

2012

Monday

Alex Porter

Fitness

42 comments

Kate had a crash-course lesson in handstand walking at Saturday's CFNZ event: in the final elimination WOD under pressure! Well done Kate

Photo courtesy of Joe McPhee Photography

A. Weightlifting
Snatch Complex, for max load:

[Power Snatch + Hang Squat Snatch + Squat Snatch + Overhead Squat] x 3 attempts

Lift as heavy as possible, scoring the best of three attempts. 12 minute time cap.

B. Strength

Deadlift 85% x 5 x 2, 90% x 3 x 2, 95% x 1 x 3

Set properly for every rep, these are NOT touch-and-go reps. Rest 60-75 seconds between sets. 20 minute time cap.

C. MetCon
For time:

100 Burpees

15 minute time cap.

Compare to MAY 23, 2012.

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Jun

17

2012

PR’s!!

Alex Porter

Rest

1 comment

PRs from the last couple of weeks…

…More PRs from the last couple of weeks…

Keep carving up people – whoop!!

Jun

16

2012

Some of the folks at last weekend's CrossFit Auckland Kettlebell Level Two workshop learning how to work double KB windmills. Our next KB-L1 workshop date is still TBC, but if you're a non-member of CFAK and you'd like to be added to the UPDATE LIST drop your email into the field at the bottom of this page and we will keep you in the loop!

“Jeremy”
21-15-9 reps for time:

Overhead Squat 42.5/30kg
Burpees

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Next Saturday is our housewarming party day. We will be running FREE classes for CFAK members to show off your new club! Bring friends, family, colleagues, neighbours or the dude that keeps smack talking about CrossFit but lives too far across the other side of Auckland to join you! Just rock up to either of the morning’s sessions and get your MEGA-WOD on!

Jun

14

2012

ROW 2K

Alex Porter

Fitness

21 comments

Here's to you… Or more accurately, to your data. Your data from every workout, every attempt, every effort and every rep is important. You have spent precious minutes, hours, days, weeks and months of your life putting in this work for a better you. You will not get that time back. So to make sure you get every bit of goodness you deserve out of this, you need to use your data. You need it to plan and track your progress. This starts with making sure it makes it's way to the whiteboard, recorded into your logbooks and proudly posted to comments. Holding yourself accountable to your peers will keep you motivated and working hard, and will allow us all to celebrate you and your victories!

A. Endurance
For time:

Row 2km

B. Strength

Bench Press 5-5-3-3-1-1-1 reps ME

C. Skills

Spend whatever time is left working one goat. Don’t try learn something new or train a technical movement that is currently “cabbage”. Just grease the groove on something that isn’t too neurologically demanding.

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