Monday’s Hint:
Extend, Extend, Extend. More hips people. Keep the bar close. Some of you will have to do some overhead mobility first.
In the WOD, feel the lean and think like a wheel…

Tuesday’s Hint:
You’ll have to be even faster with today’s strength/power move. Get under that bar!
The WOD will be walking and rolling good time.

Wednesday’s Hint:
Today’s strength move is, in my humble opinion, the most important power lift. It works the legs, back, and even grip strength.
Today’s WOD is simple but brutal.
In some ways, this workout is similar to a couple of the recent open WODS. Watch out for Johanna “no rep” Coxon.

Thursday’s Hint:
Today’s workout is based on the work of a mad Japanese scientist.
Singing O-bla-di, ta-ba-da, life goes on, brah!…
Lala the WOD goes on…

Friday’s Hint:

Run

Run

Saturday’s Hint:

Aim for 20….

Good luck guys.–Coach Pat

PS-How you going on the MWODs? I feel suppler and leaporder already.

If you haven’t heard of MWOD, then you’re missing out. Mobility WOD is a blog set-up by Crossfit Physio Guru and Master of Pain Kelly Starrett (or K-Starr for short). His knowledge of functional movement is second to none and his very American sense of humor cracks me up. In Kelly’s words, MWOD “is intended as a jump off point for athletes to systematically begin to address their nasty tissues and grody joint mobility. Use at your own risk and stop if you think it’s gonna hurt you, your spine is going to come out your throat, or your face goes numb. But, understand that you should be responsible for your own business. Don’t wait until you need a new knee. Pony up.”

Problem is, there’s almost too much information on the site. To make it a little easier, I’ve put together a list of a few key videos below. Use this as a jumping off point.
(more…)

Often when you start a new activity things can seem foreign, awkward or frustrating. Learning new movements or skills at CrossFit Christchurch can be a similar experience.

We see those videos on youtube or watch our advanced athletes do muscle ups, Handstand Push ups or Olympic lifting with grace and power and that can be massively inspiring.

That’s what got me hooked when I first fell in love with CrossFit.  I eneded up getting very frustrated with some movements though.

So what I want to pass on is some simple advice to make best progress in the shortest time (and yes this will seem wierd… try it though..I dare you! )

1. Take your time to master the basic movements, push up, air squat, pull up, DL, Press, jump, land, KB swing. Nearly everything else is a derivative of these movements.
2. Once you’ve mastered the basic movements, go back and learn them again. This is when you’ll truly understand the finer points of moving like a top level athlete.

This wisdom of “Master the basics” is a common theme in Special Forces military training, Athletics, Computer programming, gardening, cooking, making love, writing, breathing and living.

Yeah I know I was taking it to extremes but have think about it, what  basic drill movement, action, thought or behaviour could you master that wouldn’t improve your mission, game or life?

From the creator of CROSSFIT -

World Class Fitness in 100 words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise, but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics:  Pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc., hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
~Greg Glassman

Starting the 10th of December 2012 we have a new CrossFit session timetable.

The purpose of the new timetable is to provide excellent coaching for our growing community. There will also be more class spaces available for you to book into!

The CrossFit sessions will now be divided into 3 types:

• Beginner – Intermediate
• Intermediate – Advanced
• All Level

Each session type will focus on the needs of the designated levels.

Beginner – Intermediate sessions will work towards learning and developing your key basic CrossFit skills and fitness.

Intermediate – Advanced sessions will work on developing more advanced skills such as Olympic lifting and CF gymnastics, as well as a lifting your overall fitness to a new level.

All Level sessions will be a more general session that will challenge all abilities.

Please note that as an advanced CrossFit member you can attend a Beginner – Intermediate session however the focus of the session will remain on developing CrossFit skills.

You will self select a session stream that you feel you fit into. Below are our guidelines for the streams.
Please read the descriptions carefully and come to the class that you feel is appropriate for your fitness level and experience. Note, the coaches reserve the right to change the ‘stream’ you have selected if they deem it to be in your best interests.

Beginner – Intermediate
Beginner: For students at an entry skill level and entry fitness level.  Many movements that are done in a gym and/or in CrossFit are unfamiliar. Class focus is on basic conditioning and movement skill and technique.

Intermediate: Not a beginner, but still working on building a base level of strength and conditioning and technical expertise. Familiar with the names of movements, but still unsure of the amount of weight to use, and exactly how to do many of the more complex CrossFit movements.

Intermediate - Advanced 
Intermediate: Not a beginner, but still working on building a base level of strength and conditioning and technical expertise. Familiar with the names of movements, but still unsure of the amount of weight to use, and exactly how to do many of the more complex CrossFit movements.

Advanced: Confidence, strength and conditioning are stronger than ever. Have mastered all of the basic and intermediate CrossFit movements and are working on the more advanced weightlifting and gymnastic movements. Can take a friend through a CrossFit workout with confidence.

If you have any questions, please call 0508 CROSSFIT or speak to one of the coaches.

The Whole Life Challenge ends this week! Well done to everyone who has taken part, it has been a fantastic 8 weeks.

Now is the time to compare your WOD score and see what improvements you have made.

The final WOD is this Saturday, 10th November at 10am.

Come along and show your support for the participants of the Challenge – support crew is always welcome!

Last year CrossFit Christchurch General Manager and Coach Chris met the lovely Johanna as a new member of the gym. Who would have thought she would become an awesome CrossFit Coach AND then his beautiful wife! Congratulations Chris and Johanna on your lovely wedding yesterday and Johanna, you looked radiant!

Register for the Challenge from 15th of August!

6 Week Primal Challenge

• Loose body fat!
• Improve your SLEEP – ENERGY – MOOD – HEALTH
• Make new successful habits with your nutrition and lifestyle

‘Most improved’ person – WINS CASH!! 

What is the Primal Lifestyle Challenge?

Start eating real foods, focus on positive habit change and see the difference in your health and well being in just 6 weeks.

The CrossFit Christchurch Primal Lifestyle Challenge runs from the 14th of May – 24th June. Prizing Giving will be held on the 30th June at 11am.

Participation is OPEN both to Members and Non Members!  Invite your friends and family to join in.

What does the challenge involve?

All participants of the challenge will come to a FREE seminar on Saturday the 5th of May at 11am. At the seminar you will find out all about Primal eating and why it will change your life for the better. You will receive information / resources and set your own personal goals.

If desired, you can have your before and after measurements and/or photo taken by our Nutritional Coach Sara.

How much does it cost?

You can choose between the following levels:

OPEN – Free

Participants who wish to partake at the OPEN level can do so for FREE

• You will track your daily nutrition using Evernote, however you will not be eligible for the cash prize.

BRONZE – BUY IN is $60.
You will:

• track your daily nutrition using Evernote
• complete a daily online accountability form
• receive weekly progress reports AND
• be in to WIN the CASH!

SILVER – BUY IN is $120
As Bronze, PLUS:

• get 6 weeks of meal plans, shopping lists, recipes to help you with your journey – take the thinking out of it and just follow the meal plans for greater success!
• Share your nutrition journal with our Nutrition Coach Sara and receive online nutrition coaching.

GOLD – BUY IN is $240
As Silver, PLUS:

• 3 x Personal Nutrition Coaching Sessions with Sara to work on specific goals / challenges over the 6 week period.

What is the ‘MOST IMPROVED’ PRIZE?

Other than looking and feeling fantastic the prize is CASH. The more people who participate, the greater the CASH prize. For example, if 10 people do the challenge, the cash prize is $300!

Winner is person who had the most successful habit change as judged by the CrossFit Team - judging will be based on Evernote Food Journal, daily accountability forms and before-after measurements / photos.

Register for the FREE seminar here

CrossFit Christchurch is coming Alive – The TEN components of Fitness, splashed on the walls!