MEGAWOD!

Jan

12

2013

MEGAWOD!

Alex Porter

Fitness

7 comments

Maria's Wall Ball is just way, way too fast for my camera!

MEGAWOD

Time: Kicks off at 08:00am sharpish.

Place: Browns Bay, between the beach and the Post Office… Just like last week, except a totally different type of workout.

Need to know: You are going to get wet and sandy today.Like last Saturday, but a whole lot more MILITARY. Fun, in a brutal kind of way…

Attention all CFAK members: The CrossFit Games competition season is fast approaching, with The Open kicking off March 6th! If you have any interest in competing then you are invited to attend a pre-season meeting next Saturday Jan 19th, 09:00am at CrossFit Auckland. We will be talking about how to approach the season and what to expect. Even if you are on the fence, are just a little curious, or have the slightest interest in competing, we want you there!

Happy Birthday Annie!!

Jan

11

2013

Friday

Alex Porter

Fitness

17 comments

Sammy getting his KB Snatch on!

A. Mobility

Spend 15 minutes stretching and trigger pointing your calves, quads, gluteals, hamstrings and hips. Tell your body that you love it

B. Gymnastics Strength
5 Rounds for Quality:

ME Push-ups
ME L-sit
ME Pull-ups

There will be a coach-directed time constraint; don’t rush, but don’t get distracted either!

Post results, thoughts and feedback to comments.

Put your Two Cents in!

Heading into a new year we like to hear what’s most important to you so we can do more of it.

Answer 3 questions and 3 multi choice to help us keep improving the club.

2min Survey – Click Here

Happy Birthday Gina, and Happy Belated Birthday DJ!!

Jan

10

2013

“Bottom to Bottom”

Alex Porter

Fitness

25 comments

To be the best, the best athletes do whatever it takes: Jenny LaBaw does 1RFT 5k trail run through snow, 50 tuck jumps, 50 pistols, 100 burpees…on Christmas day!

A. Strength

Front Squat 5-5-3-3-3 M.E., Rest 60-90sec

These should be true Max Effort reps. As an example, a 5RM would be approximately 85% and a 3RM would be approximately 92.5% of your 1RM FS, respectively. 20 minute time cap.

B. Conditioning

TABATA “Bottom to Bottom” Squat
Run 1000m

Clock starts for run on rising from last squat.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate – no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the ten second rests don’t seem as short with this protocol!

Post results to comments.

DID SOMEONE FORGET TO TURN OFF THE HEATER?

We know it can get pretty damn hot in some classes at the moment! We’re working on a ventilation/cooling solution right now, but in the meantime think of it as another training variable – if you’re doing CrossFit right, it should prepare you for anything!

SATURDAY’S MEGAWOD IS AT BROWNS BAY BEACH.

Like the last two Saturdays, we’ll meet at 0800am on the beach in front of the Post Shop. Allow 75 minutes. Bring a towel and change of clothes…

PLEASE NOTE: We intend to put everyone in the water again (no exceptions!), but you will not be swimming.

Jan

8

2013

Tuesday

Alex Porter

Fitness

24 comments

Filthy Fifty box jump race at CrossFit Auckland last week!

A. Strength

20RM Back Squat

This should be a maximal UNBROKEN set. As an estimate, a 20RM could be circa 50% of your 1RM. 15 minute time cap.

B. Conditioning
For time:

Run 1000m
50 CTB Pull-ups
Run 1000m

Post results to comments.

The passage below came to me in a subscription email from Coach Mark Divine, of SEALFIT. It makes perfect sense to me, so I thought to share it with you…

Resolve Positively!

On New Year’s Day, I attended a very good yoga clinic near the SEALFIT Training Center. The seasoned teacher, Michael Fukumara, talked about resolutions, a fitting subject for the day. His insight hit home and is worth sharing. Michael said that whenever he sets a New Year resolution that comes from a place of fear (substitute any negative energy here) the resolution won’t stick. It will fail due to lack of a positive drive with which to power momentum for the desired change. A good example of this is the resolution to quit eating sweets or to quit drinking after the excesses of the holidays – The motivation for this resolution being your disgust with your lack of discipline and how you feel physically, mentally and emotionally.

The Hero’s Journey

Like the Hero on his epic journey, you will be challenged soon after resolving to a worthy goal such as this. A few weeks later the Super Bowl will be upon you. What should you do? Your mind says “no” but your inner voice says “what the heck, you deserve it after a month of clean living. Go ahead and let your hair down for the party. Just this once won’t matter much…you will get back on track the next week.”

Guess what? Game over dude. The negative driver for the resolution – that of a lack of discipline or disgust over your waistline – is not powerful enough to keep you on track. The hero is defeated…temporarily. Now it is time to get serious.

Drive on!

How can we resolve to an important change and make it enduring? Try stating and feeling your desired outcome from the most authentic of positive energies – that of love for yourself. Commit to improve your health and vitality in 2013 because you desire to love and connect more fully, starting with yourself! Then tie this positive state to specific goals of reducing the consumption of sugar or alcohol…coming back to your powerful “why” whenever you are challenged by the “enemy” of desire. The positive motivation of love will outperform the negative motivation of fear each time, and you will be on your way to a healthier, more energetic and vibrant year.

Happy Birthday Mike T!!

Jan

7

2013

Monday

Alex Porter

Fitness

30 comments

MEGAWOD!!! Loving the beach WODs team… We were going to have this Saturday's MEGAWOD at the CFAK gym – but would you prefer another Beach WOD instead??

A. Weightlifting

Snatch 80% x 1 x 3, rest 60sec
Clean & Jerk 80% x 1 x 3, rest 60sec

Focus on SPEED! Everything should be tight, clean and fast. 20 minute time cap – don’t dawdle.

B. Conditioning
5 Rounds for time:

Run 200m
10 Squat Clean Thrusters 42.5/30kg
15 Burpees

Rest 2 minutes between rounds.

Your objective is to transition quickly between exercises and unbroken reps throughout. Do not rest outside of the designated 2 minute breaks between rounds.

Post results to comments.

Happy Belated Birthday Sarah!!