» WOD BLOG

Posted by: Wykie | on January 7, 2013

Tuesday 8 January

We’ll be doing a benchmark (the girls) WOD every Tuesday this year guys. They will also come up on Saturdays so that you get the opportunity to do each of the benchmarks 3 times a year. Check out the cool ‘Girls’ wall next time you are in the gym.

——————————-

Strength:

Find 5Rm bench press

———————————

WOD:

ANGIE

100 pull ups, 100 push ups, 100 sit ups, 100 squats

Posted in AndFit |
Tags: crossfit

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 January 4, 2013

Saturday 5 January

I love Adrian Bozman! He took me through my level 1 Crossfit Certification. Absolute champion.

“Tom“
Complete as many rounds in 25 minutes
7 muscle ups
11 thrusters (70/45kg)
14 toes to bar

*Scale muscle ups with 7 Ring Dips.

Posted in AndFit, CrossFit |
Tags: crossfit

Posted by: Wykie | on January 3, 2013

Friday 4 January

WOD

For Time:

50 Double unders, then….

100 Kettle bell swings (32kg/24 kg)

On the minute penalty:

10 Double unders

Posted in AndFit, CrossFit |
Tags: crossfit

Posted by: Wykie | on January 2, 2013

Thursday 3 January

I’m gonna start talking to you guys like this guys is talking to the class… NOT! Wow I can hardly make out what he is on about. He does have some good points on the rope climb though

For time:
50 Medicine ball cleans
Rope climb, 5 ascents
40 Medicine ball cleans
Rope climb, 4 ascents
30 Medicine ball cleans
Rope climb, 3 ascents
20 Medicine ball cleans
Rope climb, 2 ascents
10 Medicine ball cleans
Rope climb, 1 ascent

Posted in AndFit, CrossFit |
Tags: crossfit

Posted by: Wykie | on December 28, 2012