» crossfit https://www.andfit.co.nz Tue, 05 Feb 2013 07:07:30 +0000 en-US hourly 1 http://wordpress.org/?v=3.4.2 WOD Togeteher Wednesday 6 Feb https://www.andfit.co.nz/wod-togeteher-wednesday-6-feb https://www.andfit.co.nz/wod-togeteher-wednesday-6-feb#comments Tue, 05 Feb 2013 06:00:57 +0000 Wykie https://www.andfit.co.nz/?p=3487 Read the Rest...]]> Only 1 session today team – 8am.

We’ll be going for coffee up at Cafe 23 after the session

Tell us about your sports and fitness background?

I have always been involved in fitness and exercise. I started teaching aerobics about 16 years ago and then moved into teaching spin (after cycling around europe following the tour de france route). Apart from being at different gyms most my life I have always enjoyed running and cycling.
What’s your profession?

Director of Sales – Localist. I look after the sales, customer service and design teams.  Which is very different from banking where I worked for around 8 years previously.
How did you get involved in CrossFit?

My husband had been going for a year and was trying to talk me into it – I was still trying to recover from my third child so was “comfortable” at my spin classes. He came across Andfit (where he was competing at) and suggested I try the three week beginner class…and then that was it, I was hooked.
Do you remember what your first WOD was?

Not really though I am sure it had running  (which was great) but also remember kettle bell swings and box jumps (where I couldn’t even jump on a box I had to use a plate)
When did you start coming to AndFit?

July/August 2012
What is your favorite WOD/Movement(s)? Least favorite?

Favorite ones are ones which have running, burpees, push ups etc and not too many heavy weights. Less favorite – Anything with cleans.
What are your short term and long term goals of CrossFit?

Short Term: Master double unders,
Long term: Complete the WODS RX.

 

What is your biggest accomplishment in CrossFit so far?

I have had mainly smaller ones – like doing handstands against wall, doing full push ups in WOD’s, doing a few strict pull-ups in a row….am sure there is a lot more to go yet!
What is something that we don’t know about you?  (Interesting fact, accomplishment you are proud of, obscure/unique talent, funny story, etc.)

I have actually competed in a national bodybuilding competition….a LONG time ago.
Any advice for people just getting started?

Give everything a go and start small…amazing how quickly you build your fitness and confidence.

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WOD together Wednesday

 20min AMRAP

Partner 1 – Runs 400m

Partner 2 – AMRAP 10 Lateral bar burpees, 10 front squats, 10 pull ups

Score = rounds completed as a team

 

RX – 42.5/30kg

INT – 30/20kg

BEG – 20/15kg

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Saturday 2 February https://www.andfit.co.nz/saturday-2-february https://www.andfit.co.nz/saturday-2-february#comments Fri, 01 Feb 2013 06:00:41 +0000 Wykie https://www.andfit.co.nz/?p=3469

 

OR

 

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Thursday 24 January https://www.andfit.co.nz/thursday-24-january https://www.andfit.co.nz/thursday-24-january#comments Wed, 23 Jan 2013 05:00:08 +0000 Wykie https://www.andfit.co.nz/?p=3424 Read the Rest...]]>

 

Tell us about your sports and fitness background?

I didn’t really play any sports at school until I was 14. Then I started playing rugby, cricket and a bit of social hockey. Nothing serious.

 

What’s your profession?

Warehouse manager for a website. Hopefully join police this year.

 

How did you get involved in CrossFit?

Got told by a friend to come along before it was opened as a gym and loved it so started as soon as it opened.

 

Do you remember what your first WOD was?

Not sure. Something that would probably look easy now but was NOT at the time.

 

When did you start coming to AndFit?

When it opened in late 2011.

 

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

Favorite: Snatch, Double unders Least: Front squats, Thrusters

 

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

Short Term: Do all the workouts in the open this year RX.

Long term: Snatch 100kg haha

 

What is your biggest accomplishment in CrossFit so far?

Little things like: my first ring dip, muscle up, HSPU. All these movements looked impossible a year ago and now I can do them.

 

What is something that we don’t know about you?  (Interesting fact, accomplishment you are proud of, obscure/unique talent, funny story, etc.)

I pretty much have to go to the toilet every time before a WOD. I don’t know if it’s the nerves or what.

 

Any advice for people just getting started?

Do your best. DONT COMPARE. Work hard. Celebrate the small things you achieve. Beat your last Fran time.

 

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Skill:

 HSPU

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Strength:

 

Push Press

 

5 – 5 – 5 – 5 – 5

 

*Goal is to find a 5RM

*Use your 5RM Strict press from the 16th of Jan as a guide for a starting weight.

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WOD

 

Double TABATA

 

KB Snatch & Jumping lunges

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WOD together Wednesday 23 January https://www.andfit.co.nz/wod-together-wednesday-23-january https://www.andfit.co.nz/wod-together-wednesday-23-january#comments Tue, 22 Jan 2013 05:00:29 +0000 Wykie https://www.andfit.co.nz/?p=3420

Strenght:

Thruster

2 – 2 – 2 – 2 – 2

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WOD:

 WOD together Wednesday

 In teams of 2, 15 MIN AMRAP, one partner works at a time:

150 double unders
100 kettlebell swings 53/35
75 wall balls
50 abmat situps
25 burpees 

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Benchmark Tuesday – 22 January https://www.andfit.co.nz/benchmark-tuesday-22-january https://www.andfit.co.nz/benchmark-tuesday-22-january#comments Mon, 21 Jan 2013 05:00:07 +0000 Wykie https://www.andfit.co.nz/?p=3417 Read the Rest...]]>

CrossFit for Kenya

AndFit will be more than a gym.

 This is us AndFit! Such an easy way to make a difference. I’d love for every single one of you to create an account and let you friends know that you are doing a workout for Kenya by sharing the link to your profile on Facebook. They have made it so easy for people to sponsor you – super user friendly. My goal is to raise $300, and i’d be so pumped if together we can hit the $3000 mark.

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Strength:

Sumo Deadlift

3 – 3 – 3 – 3 – 3

*Rest exactly 60 seconds between sets. Needs to be 5 heavy working sets.

WOD:

Benchmark Tuesday

“Chelsea”

30 rounds, 30 minutes:
5 Pull ups
10 Push ups
15 Squats

 

*If you fail to complete a round within the given minute you don’t get to count that round and you are forced to sit out and rest the following minute.

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Main Site Monday. 21 January https://www.andfit.co.nz/main-site-monday-21-january https://www.andfit.co.nz/main-site-monday-21-january#comments Sun, 20 Jan 2013 00:12:29 +0000 Wykie https://www.andfit.co.nz/?p=3413 Read the Rest...]]>
Tell us about your sports and fitness background?
Use to play soccer and was really into BMXing and use to go to the gym 4-5 times a week before crossfit
What’s your profession?
I’m a landscaper

How did you get involved in CrossFit?

Dirk and Nathan kept on telling me about this CrossFit thing,  so a few months later i had to check it out for myself. 

Do you remember what your first WOD was? 
I cant remember what my first wod was but i remember it had running and pull ups involved. I got absolutely owned because i did not know about pacing myself through WODs.
When did you start coming to AndFit?
Started coming to CrossFit mid July 2012
What is your favorite WOD/Movement(s)? Least favorite?
Favorite wod so far is properly Diane , Favorite movements would have to be Muscle ups and Hand Stand Push Ups, Least favorite would be Thrusters 
What are your short term and long term goals of CrossFit?
Short Term: To get my gymnastic moments down properly and control my core strength a lot more.
Long term: To enter some competitions and be able to do all the Wod’s RX
What is your biggest accomplishment in CrossFit so far?
That would have to be just after Christmas getting a Muscle up into a ring handstandpush up, still needs a little work keeping my core tight during the movement but super stoked i managed to get it. (*Note from Coach – this is freakish, get Bryn to show you it next time you see him in the box)
What is something that we don’t know about you?  (Interesting fact, accomplishment you are proud of, obscure/unique talent, funny story, etc.)
Not many people know but was sponsored for BMXing. (This explains why the crazy cat can do gymnastics movements most of us are way to scared to try).
Any advice for people just getting started?
My advice would be to stick at it, its flippen hard and the beginning and to concentrate on getting the technique of the movements down properly before putting massive weights on.
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WOD:

Main site Monday

Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings – one pair hung app. 8′ off the ground and the second 4″ off the ground.

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Strength:

3 – 3 – 3 – 3 – 3

Clean and Jerk

*Needs to be 5 heavy working sets with the option of hitting a 3RM

*Use your 5RM Clean from the 9th Jan as guide for starting weight.

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Saturday 19 January https://www.andfit.co.nz/saturday-19-january https://www.andfit.co.nz/saturday-19-january#comments Fri, 18 Jan 2013 05:00:06 +0000 Wykie https://www.andfit.co.nz/?p=3405 FREE TRIAL WORKOUT AT 8AM. COME AND TRY CROSSFIT!

 

Only do Angie today if you missed it last Tuesday. 

‘Angie’

For time:

100 Pull ups

100 Push ups

100 Sit ups

100 Squats

or

‘Nicole’

20min AMRAP

400m run

Max pull ups

*Score equals total pull ups

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Wednesday 16 January https://www.andfit.co.nz/wednesday-16-january https://www.andfit.co.nz/wednesday-16-january#comments Tue, 15 Jan 2013 06:00:54 +0000 Wykie https://www.andfit.co.nz/?p=3392 Read the Rest...]]>

CrossFit is a sport. Like any sport, there is always a risk of injury or niggles. The way to deal with these is not to stay away from the gym for weeks hoping it will get better and in the process decrease your fitness. No if you have a niggle or injury let the coaches know and they can modify the workouts for you and give you some valuable mobility work to do in order to improve the affected area. This is a great time to work on other areas of your fitness! Do some gymnastics and core strengthening excercises, L-sits and hollow rocks. Mobilize for goodness sake, just don’t stay away! At the same time, don’t ignore niggles continuing doing movements that aggravate it but instead address it through physio and mobility work. We send all our athletes to Sportslab (sports specific bio-mechanics and rehab), these guys are the best in the business. They are located at 19 Auburn Street, Grafton just down the road.

Anya is a great example of someone that is dealing with a really frustrating injury, yet she is in the gym everyday getting creative and finding ways to work around the injury while improving it through physio, rest and mobility work.

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Strength:

5RM Press

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WOD:

In teams of 3

30min AMRAP

30 Wall Balls

30 Push Ups

30 Swings (32/20kg)

*One person working at a time, switch every 10 reps.

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Tuesday 15 January https://www.andfit.co.nz/tuesday-15-january https://www.andfit.co.nz/tuesday-15-january#comments Mon, 14 Jan 2013 06:00:24 +0000 Wykie https://www.andfit.co.nz/?p=3382

Saturday Beach WOD. Was a magical morning!

WOD:

‘Barbara’ 

5 Rounds for time with a 3 min rest between rounds:

20 Pull Ups

30 Push Ups

40 Sit ups

50 Squats

 

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Monday 14th January https://www.andfit.co.nz/monday-14th-january https://www.andfit.co.nz/monday-14th-january#comments Sat, 12 Jan 2013 20:16:08 +0000 Wykie https://www.andfit.co.nz/?p=3379 Read the Rest...]]>
Tell us about your sports and fitness background?
Played rugby for over 20 years. Completed around 4 1/2 marathons. Did triathlon including half Ironman.
What’s your profession?
Construction Project Manager.
 

How did you get involved in CrossFit?

Coach Wykie showed me all these crazy videos on youtube and told me to come try it.
 
Do you remember what your first WOD was?
Really basic intro WOD – 5 Rounds for time of: 5 Pressups, 10 situps, 15 air squats. Thought I was going to die.
 
When did you start coming to AndFit?
October 2011 – founding member
 
What is your favorite WOD/Movement(s)? Least favorite?
Favorite - Clean, jerk.
Least – Squat
 
What are your short term and long term goals of CrossFit?
Do all the CrossFit Games Open WODs this year and continue to better my body composition.
What is your biggest accomplishment in CrossFit so far?
Increase in fitness and strength. Competing in my first competition (Rapid CrossFit west intermediate division) and getting a bar muscle up. 
 
What is something that we don’t know about you?  (Interesting fact, accomplishment you are proud of, obscure/unique talent, funny story, etc.)
I was on the Rock FM tv commercial when the guy (me) is sitting on a couch with a girl and does the classic stretch move and instead of making a move on the girl changes the radio station.
 
 Any advice for people just getting started? 
Give it all you have but don’t be disheartened if those around you lift more, run faster or finish sooner, you’ll get there too.
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Strength:
 
Find 5RM Deadlift
 
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WOD:
 
3 x 5min AMRAP. 3min rest in between sets.
 
5 Thrusters
5 SDHP
5Burpees
 
RX – 42.5/30kg
INT – 35/20kg
Beg – 25/12.5kg
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