CrossFit Auckland

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Thursday

Garth about to cross the finish line last Saturday.

Seven rounds for time of:

• 21 Shoulder Press 35/25kg
• 21 Back extensions

Post time to comments.

Happy Birthday Jane!!

“Severin”

Michelle and Lyn loving the burpees!

For time:

• 50 Strict Pull-ups
• 100 Push-ups, release hands from floor at the bottom
• Run 5K

If you’ve got a 9kg vest or body armour, wear it. Post time to comments.

“U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, MS, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, MS, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.”

First posted 5 September 2010.

“Jack”

 

Debbie jumping over the finish-line, 1600 metres of burpees complete!

As Many Rounds as Possible in 20 minutes:

• 10 Push-press 50/35kg
• 10 KB Swings 24/16kg
• 10 Box Jumps 60/50cm

Post rounds and reps to comments.

“US Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.
Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.”

First posted 29 September 2010.

MONDAY 31 JAN – PUBLIC HOLIDAY TIMETABLE

• 6am – On Ramp
• 7am – WOD

Closed remainder of the day.

“Ryan”

Roo and Garth neck-and-neck at the first bend of Saturday's Burpee Mile.

Five rounds of:

• 7 Muscle-ups
• 21 Burpees

Each burpee terminates with a jump one foot above max standing reach.

“Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.”

Post time to comments.

Compare to July 7, 2010.

“Barbara”

“Barbara”
Five rounds, each round for time, :

• 20 Pull-ups
• 30 Push-ups
• 40 Sit-ups
• 50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds, and/or total time (less rest) to comments.

Compare to December 7, 2010.

BURPEE MILE participants must meet outside reception area of Millennium Institute no later than 1:15pm today. Friends and family are welcome to come along!

Cost is $4.20 per participant, paid directly to Millennium Institute reception.

Friday

Five rounds for time of:

• 15 Deadlift
• 12 Hang power clean
• 9 Front Squat
• 6 Push Jerk

Barbell Rx is 60/42.5kg. Post time to comments.

BURPEE MILE is on TOMORROW!!
Meet outside reception area of Millennium Institute at 1:15pm. Cost is $4.20 per participant, paid directly to Millennium Institute reception on the day.

It’s not too late to join in. Tell one of our coaches you’re up for it and we’ll add you to the list!

Thursday

"Constantly Varied" can sometimes mean something as simple as changing your grip.

Strength

• Weighted Pull-ups 7×1 reps

WOD
With a continuously running clock do one Clean and Jerk the first minute, two Clean and Jerks the second minute, three Clean and Jerks the third minute… continuing as long as you are able.

Use as many sets each minute as needed. Barbell Rx is 60/40kg.

Post number of minutes completed to comments.

Squat!

Suzanne's skydive pose looks alot like a prone cobra back extension...

• Back Squat 5-5-5-5-5 reps

Post loads to comments.

Are Deep Squats Bad for Your Knees?

By Brad Schoenfeld, CSCS, CPT

The squat is widely employed as a staple exercise in exercise programs, both for athletic and recreational populations. However,significant controversy exists as to optimal squat depth, both in terms of safety and muscular activity. This paper will seek to clarify these issues, and provide recommendations for performance.

Squatting safety continues to be a concern amongst some practitioners, particularly as it relates to performance at high knee flexion angles. The theory that deep squats heighten injury risk can be traced to studies conducted by Karl Klein at the University of Texas. Using a self-developed measuring device, Klein (1961) noted that weightlifters who frequently performed deep squats displayed an increased incidence of laxity in the collateral and anterior cruciate ligaments compared to a control group that did not. Klein concluded that squatting below parallel has a detrimental effect on ligamentous stability and should therefore be discouraged. Soon thereafter, the AMA came out with a position statement cautioning against the performance of deep knee exercises because of their potential for severe injury to the internal and supporting structures of the knee joint.

Subsequent research, however, has refuted Klein’s findings, showing no correlation between deep squatting and injury risk (Meyers, 1971; Steiner et al., 1986; Panariello et al., 1994). In fact, there is some evidence that those who perform deep squats have increased stability of the knee joint. In a study using a knee ligament arthrometer to test nine measures knee stability, Chandler, et al. (1989) found that male powerlifters, many of them elite class, demonstrated significantly tighter joint capsules on anterior drawer compared to controls. Moreover, both the powerlifters as well as a group of competitive weight lifters were significantly tighter on the quadriceps active drawer at 90 degrees of knee flexion than control subjects.

Two-for-Tuesday

“The Unknown” Mystery WOD 1
Show up at the box with your best foot forward, a winning attitude and your harden-up pills. Don’t be scared – it’ll be fun!

CrossFit has long claimed we prepare our athletes for the Unknown and the Unknowable. We strive to better ourselves not only within the sports we play and specific training that we do, but also at the things we do not train for, cannot train for. We want to train for every possible contingency.

The explosive burst of energy over a short duration, or the long grinding pace? Both, please. And chuck some weight on there too, if you don’t mind.

Take it a step further: We have friends affected by the floods in Queensland. If that happened here could you get yourself to safety in a hurry? What if that meant climbing up buildings and running long distances up hill – literally for your life? What about saving the person with you?

What if you wake up and your house is on fire? What if you and your family are out to dinner and some drunk idiots next to you start getting rough? It’s not nice to even think of it, but what if..?

If your training regimen prepares you to throw down at a moment’s notice, no matter what the demand, then power to ya. But if not, you’d better get your ass down to your local CrossFit affiliate and get yourself sorted!

One day at a time – one WOD at a time – CrossFit Auckland members are getting healthier, fitter, faster, stronger and much harder to kill