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Apr 18th, 2018

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The April Body Audit

Well first of all shout out to all those that made significant changes and improved their body composition either by building muscle or improving body fat %. Changing habits around our food, sleep, or training is really tough so huge kudos to you all! This seemed a fitting time to write a few words about […]

Apr 18th, 2018

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Wednesday 18th April, 2018

Today’s WOD Front squat 5-5-5 then Back squat 5-5-5 Accessory 3 x 20 good mornings (approx 40% of back squat weight) “   We are continuing to use this 5-3-1 program for another 3 cycles. If strength is a goal of yours if you miss this session see if you can find a way to […]

Apr 17th, 2018

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Tuesday 17th April, 2018

Today’s WOD Teams of 3: on the min for 12 min: 15 Push ups 20 sit ups ME Cals of airdyne or rower   As a team, the goal is to maximise your cals on the rower or airdyne today. Everyone will be shifting on the minute, so the machine is virtually always going – […]

Apr 16th, 2018

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Monday 16th April, 2018

Today’s WOD 2 rounds for max reps of: 2 minutes of shoulder presses, 50/35 Rest 1 minute 2 minutes of power cleans 90/60 Rest 1 minute 2 minutes of deadlifts 130/85 Rest 1 minute   Today is a huge test of time under tension. For the press, you need a weight you can punch out […]

Apr 13th, 2018

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Friday 13th April, 2018

Body Audit – Invercargill this week from 5 pm – MORE INFORMATION AND BOOKING HERE   Today’s WOD For Time 30 Muscle Ups    

Apr 11th, 2018

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Wednesday 11th April, 2018

  12 pm Yoga today, get in and get that mid-week recovery, mobility and breathing sorted with the lovely Heather.   Today’s WOD For Time “Isabel” 30 Power Snatches 61/43kg    

Apr 10th, 2018

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Tuesday 10th April, 2018

Today’s WOD 10 Rounds of 90 seconds of work followed by 90 seconds of REST 20/15 Cal Row AMRAP Push Press 50/35kg   The faster you get your row done here the faster you can get to the bar.  When we row for Cals, we are rowing for power output. Quickly transition off the rower […]

Apr 9th, 2018

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Monday 9th April, 2018

Today’s WOD For Time 42 – 30 – 18 Wall Balls 9/6kg 10ft Target 94 – 60 – 36 AbMat Sit-ups   We can make up a good amount of time with a good rhythm on sit-ups, but ultimately we want to push for big sets on the wall balls to go fast here. Want […]

Mar 21st, 2018

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Easy Chicken Meatloaf!

This is super quick, uses lean protein, squeezes in to a lunch box (keep cool) well,  and I think it tastes pretty good! Ingredients: one egg 450gram pack of Pams Free Range Chicken Mince 25 grams of coconut flour 1/2 onion (dice finely) 1 tsp of onion salt 1tsp of dried sage   Mix all […]

Mar 12th, 2018

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Monday 12th March, 2018

Phew, what a massive weekend for all of you awesome people out and about using your fitness with your friends and family. Hopefully, we have managed to keep track of it all but if not, please let us know what you got up to.   Motatapu off-road Event There were several people involved in various […]

Mar 5th, 2018

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Monday 5th March, 2018

It’s totally fine to exercise because it’s fun, to learn/improve a skill, competition, play in the sun, blow off some steam, burn some energy, hang with friends, increase blood flow, think better, procrastinate from work, learn your body, and 10000 other reasons.” – Dr. Andy Galpin We often find ourselves asking ourselves why we train […]

Feb 28th, 2018

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Wednesday 28th February 2018

GRACE 30 clean and jerks for time 61/43 Power cleans or Full cleans are acceptable. You may reset after the clean before the jerk OR catch the bar in the front rack position for the clean and push straight in to the jerk without pausing. Snatches are not allowed! This is a short and fast […]

Feb 27th, 2018

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Tuesday 27th February 2018

FOR TIME – 100 wall balls – 50 pull ups – 100 sit ups 15min time cap A mid-scale chipper with a time cap – the perfect opportunity to go for a higher scaling option today… worst case its a 15 minute workout!

Feb 16th, 2018

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Friday 16th February 2018

Bench Press 10 – 10 – 10 – 10 – 10 ACCESSORY WORK: 2 rounds of; – 10 barbell curls – 10 undergrip pull ups – 10 bent over barbell row

Feb 15th, 2018

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Thursday 15th February 2018

9min AMRAP – 20 overhead squats 30/20 – 10 toes to bar Toes to bar can be scaled to a knee raise or toes to kettlebell – make sure you choose an option that allows you to keep a good rhythm for the full 9 minutes! This classic couplet asks for a huge amount of […]

Feb 3rd, 2018

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Saturday 3rd February 2018

In teams of 4; Each member starts on a different station and rotate every minute between stations – the score is the total number of calories achieved by each team on the rower/airdyne – max calories on rower/airdyne – 15 wall balls 9/6 10ft – 20 kettlebell snatches 24/16 – 10 dumbbell power cleans 25/17.5

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