Running (pose)

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Posted by: Wykie | on January 6, 2013

Monday 7 January

Member profile: Doug Maarschalk

1. Tell us about your sports and fitness background?

I played rugby through school and university but was plagued by injury niggles. More recently, before Andfit, most of my fitness activity involved social sport and infrequent weights training at the gym.

2. What do you do for a profession?

I’m operations manager for a niche financial services firm in Auckland, Tax Management New Zealand Ltd. A lot of sitting at a desk so hip flexibility is a challenge.

3. How did you get involved in CrossFit?

Daniel Faris. The great CrossFit evangelist. I had always really liked the concept of CrossFit but the price and distance from home of other CF gyms were prohibitive. It made sense that I should join when Andfit provided an option where neither was a problem. Have loved it from day one!

4. Do you remember what your first WOD was?

Not exactly but I do remember I wanted to throw up afterwards. I think Kettle Bell swings were involved.

5. When did you start coming to AndFit?

Last week of November 2011… back when we had those nasty pull up bars.

6. What is your favorite WOD/Movement(s)? Least favorite?

Favorite movements would be pull ups, bench press and ring dips.

Least favorite is probably wall balls and hill runs.

7. What are your short term and long term goals of CrossFit?

Short Term:

Master double unders and Ring muscle ups. Increase intensity in WOD’s (no resting).

Long term:

Increased strength and flexibility. Compete in CF competitions.

8. What is your biggest accomplishment in CrossFit so far?

22 pull ups in a row.

9. What is something that we don’t know about you?

I can blow air out of my right eye… you asked for obscure talents! Its been captured on an underwater camera.

10. Any advice for people just getting started?

Keep turning up. Even if you have injury niggles, you will be able to find other exercises to do that don’t affect the injured area. You’ll be surprised how quickly your fitness and strength improve. It’s also a great bunch of people to train with.

———————

Strength:

Find 5Rm back squat.

———————-

WOD:

5 x 400m run

*90sec rest between sets

*score equals total time for all five rounds including the rest.

Posted in AndFit, CrossFit, Power lifting, Running (pose) |

Posted by: Wykie | on February 21, 2012

Short run, BIG squat 22 Feb

WOD

7 rounds for time:

Run 200m
7 Front Squats (80/60kg)

60 second rest

Posted in Metabolic conditioning, Running (pose), Strength |

Posted by: Wykie | on February 16, 2012

Run, crunch, press 17 Feb

Gymnastics

TABATA Double unders

WOD

3 rounds

800m Run

50 sit ups

50 Push press (30/20)

Posted in Double unders, Metabolic conditioning, Push press, Running (pose), Tabata |

Posted by: Wykie | on February 13, 2012

Partners 14 Feb

Matt S 130kg Bench BOOM!

WOD

In pairs perform the following 20min AMRAP

Buy in of 100 KB SDHP (24/16kg)

(Partner 1) 20 BB Traveling Lunges 30/20kg

(Partner 2) 40 Air Squats

(Partner 2) 20 BB Traveling Lunges 30/20kg

(Partner 1) 400m Run

“You cannot dream yourself into a character; you must hammer and forge yourself one.”
- Henry David Thoreau

Posted in Kettlebell training, Metabolic conditioning, Running (pose) |

Posted by: Wykie | on February 8, 2012

‘Kelly’ 9Feb

Wade, Abe, Jacqui, Anya

WOD

‘Kelly’
Run 400m
30 Box Jumps (60/50cm)
30 Wall Ball 9/6kg
Five Rounds

Posted in Metabolic conditioning, Running (pose), Uncategorized |

Posted by: Wykie | on February 6, 2012

‘CARDS’ 7 Feb

WOD

‘Cards’

The class split into groups of 2 or 3. The task: Get through a deck of cards. Suit denotes exercise, number on card = reps. Except for Hearts, 1×400m for each card.

The exercises;

Clubs = Kettlebell swing (24/16)

Diamonds = B/B Clean & jerk (40/30)

Spades = Sit up

Hearts = Run 400

Joker = 20 burpies

Posted in Kettlebell training, Metabolic conditioning, Running (pose) |

Posted by: Wykie | on January 22, 2012

THIRD TIME LUCKY 23/1

3min AMRAP

hill run / 20 hang power cleans (40/20kg) / 20 Burpies / 20 box jumps / hill run

90sec rest

6min AMRAP

hill run / 20 hang power cleans (40/20kg) / 20 Burpies / 20 box jumps / hill run

90 sec rest

For time (12min cap)

hill run / 20 hang power cleans (40/20kg) / 20 Burpies / 20 box jumps / hill run

Compare to 10 November 2011

Happy Birthday Natalie Colville!

Posted in Gymnastics, Metabolic conditioning, Power lifting, Running (pose) |

Posted by: Wykie | on January 18, 2012

Run for the hills 19/1

Turkish Get Up party

Gymnastics

Tabata Hollow rock

WOD

20min AMRAP

10 KB Cleand & Jerk (16/24kg)

20 Double unders (60 singles)

30 Squats

Hill run

Posted in Gymnastics, Kettlebell training, Metabolic conditioning, Running (pose), Strength |

Posted by: Wykie | on January 15, 2012

Run for your life 16/1

Dirk, Doug M and Abe Box Jumping

WOD

Run 5k

“If you have nothing else to do, look about you and see if there isn’t something close at hand that you can improve! It may make you wealthy, though it is more likely that it will make you happy.”
- George Matthew Adams

HAPPY BIRTHDAY JOE FARIS!

Posted in Metabolic conditioning, Running (pose) |

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