WOD

Fantastic Friday and we are only 2 weeks away from our Mid Year CF Total. Loads are starting to get real heavy and bells will be ringin’ soon! Work hard on your mobility after a good warm up. The coaches are there to give you the right tools to work with but we need your feedback to ensure your success over these next 2 weeks . Don’t attempt anything that the coaches don’t approve of first. Be safe. Be smart and the good gainz will be yours.

Strength

5 Back Squat (60%/5 , 65%/5 , 70%/5 , 75%/5 , 80%/5)

10 Hip Thruster (Build)

WOD

” The Reverend “

AMRAP 10

3-6-9-12-15-18..reps of

Deadlift (100/70)

Chest To Bar Pull Up

 

Strength

3 Deadlift (60%/3, 65%/3, 70%/3, 75%/3, 80%/3)

3 Shoulder Press (60%/3, 65%/3, 70%/3, 75%/3, 80%/3)

WOD

” CFN Separator “

 

Row 500 m

25 Burpee

75 Double Under

50 Wall Ball

75 Double Under

25 Burpee

Row 500 m

For time.

CAP 16

Compare to : 15/2/2017

 

Weightlifting Wednesday and snatch is on the cards. Mobilise your positions of restriction then dial in the movement so we can maintain the accuracy and speed as the load increases.

Strength

Snatch

Every 2 minutes

Snatch Deadlift +

High Pull (from ground)+

Hang Squat Snatch +

Squat Snatch

*build

10 Rounds

WOD

” Box Cutter “

21-15-9 reps of :

Power Snatch (42.5/30)

Box Jump (60/50 cm )

Overhead Squat

CAP 13

 

 

The afterglow of a hard fought day for the Old Silverbacks.. Today we workout with tight body positions and a piece of iron.

Gymnastics 

3 Strict HSPU

5 Strict Toes To Bar

WOD

” Nate “

AMRAP 20

2 Ring Muscle Up

4 HSPU

8 Kettlebell Swing (32/24)

Workout in honour of  :

Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.

Nate is survived by his wife, Mindi, and his infant son Parker.

 

The weekend was packed with Red Skulls doing battle at various events with some fantastic results. Firstly Kirsty placed an awesome 3rd in the North Island Weightlifting Champs, Tommy and Chloe represented CFN and punched well above their weight in the Rising Stars Comp at CF TeRapa, and out at The AndFit 3’s our ‘Beginners’ team of Maddie, Pughsie and Lucy absolutely smashed it to place 6th out of 18 teams, and our Silverbacks of of Perty, Dave and myself raised a few eyebrows by beating out a few ‘younger’ Masters Mens teams to finish in a very respectable 3rd place… A lot is said about the willingness to suffer in the heat of competition, ‘mind over matter’ and these things will carry you through, but really its about your hard work in the weeks and months leading to these events. Consistency not just in attendance, but attitude, and attention to detail. Turn up, think, work hard, respect others and results will flourish. JS.

Strength

Back Squat

60%/3, 65%/3, 70%/3, 75%/3, 80%/3

3 Weighted Pull Up (after each set)

WOD

” The Oracle  “

9 DB Thruster (22.5/15)

Run 300 m

18 Toes To Bar

Row 300 m

3 rounds

CAP 20

Compare to : 21/3/2017

A big ‘Go smash ’em up!’ for our Girls Beginners team of Maddie, Alex and Lucy and our Mens Masters team of Perty, Dave and myself at the Andfit 3’s comp over in Mt Eden tomorrow. The heats will run all day so be sure to wear your Skull t’s and get on over after the morning classes and make some noise! We will be needing it!

“ Wingman ”

Partner WOD

Run 1 mile (8 x 200 m)

100 Toes to Bar

100 Jumping Lunge

100 Kettlebell Swing (24/16)

100 Calorie Row

*Partners /Teams must complete all reps before moving on to next exercise

Friday is heavy squat day. The volume phase of our cycle is done so now we move to ascending loads and descending reps. And as always friday evenings in the box brings out the Men In Tights ;-) BYO.

Strength

Every 3 minutes

5 Back Squat (75%)

10 Hip Thruster (AHAP)

5 Rounds

WOD

” Super 8 “

AMRAP 8

8 Chest To Bar Pull Up

8 Burpee

8 Box Jump (50/60 cm)

 

 

This morning we farewell long time Red Skull and Olympic lifting beast Abbey Lawson. Get in and join the always chipper 630am crew and celebrate Abbey’s new job in Welly with a great wod to go out on.

Strength

Every 3 minutes

3 Deadlift (75% of 1 RM)

3 Shoulder Press

WOD

” Abbey Road “

4 x 4:00/4:00

9 Squat Snatch (60/40)

Max Cal Assault Bike

Score is Total cals.

Our Handstands and toes to bar are too awesome to leave out this week. So here we go..
 

Gymnastics

Every 3 minutes

3 Strict HSPU (build to deficit)

5 Strict Toes To Bar

WOD

” Reality Check “

40 Toes To Bar

80 Cal Row

40 Power Clean (60/40)

CAP 12

 

Big efforts from the Skull Rangers and the Ninja Turtles at the Wild West comp out at Avondale in the weekend. Although our Rangers placed last they moved well and represented CFN with dignity and humour. The Turtles smashed everything and placed a very respectable 7th place in a tough field of well over 30 teams from all around Auckland . And big thanks to those guys who came out to support and cheer them on! The numerous CF competitions around NZ allow us to really build then test our skill against the growing number of athletes of all ages, abilities and backgrounds.  For those new to the box we recommend you train with this in mind, for this could be a goal to one day join a CFN team and compete as hard as you can..for the TEAM!

‘Nastics Day takes a break so we can get our squats on then a re-test of  the classic benchmark ‘Nancy.’ Lets Go!

Strength

Every 3 minutes

3 Back Squat (75%)

3 Pull Up (build)

5 Rounds

WOD

” Nancy “

Run 400 m

15 Overhead Squat (42.5/ 30)

5 Rounds