Lest we forget

ANZAC DAY HOURS!

Wed April 25th – NO MORNING CLASSES
Normal classes at:
5pm and 6:30pm

Please take some time today to remember those who have served New Zealand during times of war and conflict both overseas and at home

ANZAC DAY Services Wellington, Lower Hutt, Porirua and Upper Hutt.

Today’s classes will be at 5pm and 6:30pm ONLY.

In honor of ANZAC Day and as Zac is headed back to the states soon, today’s workout will be:

“Pheezy”

Three rounds for time of:
75/50kg Front squat, 5 reps
18 Pull-ups
100/75kg Deadlift, 5 reps
18 Toes-to-bar
75/50 Push jerk, 5 reps
18 Hand-release push-ups

Post time to comments.

U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.

Best wishes to Nick and Amy for their impending wedding on the 19th.

We love this set of gym rules from CrossFit New Zealand. Consider them MaD’s rules as well.

Workout 12 . 5

MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
45.5kg/100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
30kg/65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
65 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
MASTERS MEN – includes Masters Men 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
41kg/90 pound Thruster, 3 reps
3 Chest to bar Pull-ups
90 pound Thruster, 6 reps
6 Chest to bar Pull-ups
90 pound Thruster, 9 reps
9 Chest to bar Pull-ups
90 pound Thruster, 12 reps
12 Chest to bar Pull-ups
90 pound Thruster, 15 reps
15 Chest to bar Pull-ups
90 pound Thruster, 18 reps
18 Chest to bar Pull-ups
90 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
MASTERS WOMEN – includes Masters Women 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
25kg/55 pound Thruster, 3 reps
3 Chin over bar Pull-ups
55 pound Thruster, 6 reps
6 Chin over bar Pull-ups
55 pound Thruster, 9 reps
9 Chin over bar Pull-ups
55 pound Thruster, 12 reps
12 Chin over bar Pull-ups
55 pound Thruster, 15 reps
15 Chin over bar Pull-ups
55 pound Thruster, 18 reps
18 Chin over bar Pull-ups
55 pound Thruster, 21 reps
21 Chin over bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Additional Notes

This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. You will enter your score as the total number of reps. See the Score Card for assistance in calculating the rep total.

Equipment

To complete this workout you will need:

A barbell that is loaded to the appropriate weight for your division
A pull-up bar

We did a variant of this last year as Workout 11.6 on April 30th, see if you can do better this year.

Then at 10am stick around  or come in to work on some mobility, it will do your body good.

The ball clearly above the 10' line, don't make your judges guess.

Workout 12 . 4

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 10′ target)
90 Double-unders
30 Muscle-ups
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14lbs to 9′ target)
90 Double-unders
30 Muscle-ups
MASTERS MEN – includes Masters Men 55
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 9′ target)
90 Double-unders
30 Muscle-ups
MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (10lbs to 9′ target)
90 Double-unders
30 Muscle-ups

 Additional Notes

This workout begins from the standing position with the medicine ball on the floor and the Athlete standing tall. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted.

Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the number of rounds completed, plus the number of wall balls, plus the number of double-unders, plus the number of muscle-ups in the final round (if incomplete). If you do not complete the first round, enter 0 for rounds and then the number of completed reps of each exercise.
Equipment
To complete this workout you will need:

A medicine ball of the appropriate weight for your division
A wall of target set at the specified height
A jump rope
A set of gymnastic rings hung so that you can successfully perform a muscle-up

Then at 10am we have Open Gym. Work on a skill or hit a workout you missed.

Starting Jan 1st I wanted to see how many days I could go without having to re-wear any of my CrossFit T Shirts. Turns out that is 65 days. Some days I wore more than one shirt so I am not sure how many shirts I actually have even now. Now my problem is finding enough room in the dresser draw for them.

Congratulations to Daniel for taking out the Police Games longest day event Mens Open Grade on Friday. Also Nick for finishing 3rd, great effort it was a close race all day.

A  huge thanks to all our volunteer helpers, it was great to see so many MaD T’s and Hoodies out on the street.

Special thanks to Zac for running the swim event and being my demo boy/line police as well as helping out Thursday with all the prep work.

Also thanks to the business and individuals who helped out with equipment, Super Loans, Hire Pool (via Rob Taggart, thanks Rocky) and Dave Hadley Tires.

Workout 12 . 3

MEN – includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar

WOMEN – includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20″ box
75 pound Push press, 12 reps
9 Toes-to-bar

MASTERS MEN – includes Masters Men 55+

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20″ box
95 pound Push press, 12 reps
9 Toes-to-bar

MASTERS WOMEN – includes Masters Women 55+

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20″ box
55 pound Push press, 12 reps
9 Toes-to-bar

Additional Notes

Please be sure to watch the entire workout instruction video for full details.

The workout will begin with box jumps. The athlete will jump with two feet and come to a standing position with knees and hips locked out on top of the box. After 15 reps they will move to their loaded barbell. The barbell will begin on the ground. For the Push press to count the barbell will move from the shoulders to the overhead position, with the knees, hips and shoulders extended in one line. After 12 reps they will move to a pull-up bar. For the Toes-to-bar to count, the feet must begin behind the bar at the bottom and both feet must touch the bar at the same time at the top. After 9 reps are completed, the athlete will begin their next round.

Every rep counts in this workout. Credit will be given for partially completed rounds.

Equipment

To complete this workout you will need:

• A box that is the appropriate height for your division
• A barbell that is loaded to the appropriate weight for your division
• A pull-up bar

Workout 12 . 2

MEN – includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
35kg/75 pound Snatch, 30 reps
62kg/135 pound Snatch, 30 reps
75kg/165 pound Snatch, 30 reps
95.5kg/210 pound Snatch, as many reps as possible

WOMEN – includes Masters Women up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
20.5kg/45 pound Snatch, 30 reps
35kg/75 pound Snatch, 30 reps
45.5kg/100 pound Snatch, 30 reps
55kg/120 pound Snatch, as many reps as possible

Movement Standards

This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted.

Additional Notes

Please be sure to watch the entire workout instruction video above for full details. Each rep will be counted once the athlete clearly shows control of the barbell overhead. The athlete must be responsible for loading their own barbell to the appropriate loads during the workout. The same barbell must be used for the entire workout and they may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.

Equipment

To complete this workout you will need:

• One barbell
• Collars
• Plates to load to the appropriate weights for your gender and age group

If you are not competing in the Open and wish to hit a workout that is a little less soul destroying, we will have something for you, so come on down at 9am to workout, then stick around at 10am for a Run Technique Session.

Workout 12.1

Complete as many reps as possible in 7 minutes of:

Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Movement Standards

Burpee
At the bottom position, the Athlete’s chest and hips must touch the ground. At the top of the movement, both hands must make contact with the target 6 inches above your max reach.

Additional Notes

The height of the target must be no less than 6 inches above the Athlete’s fingertips when they are standing, feet together, with a straight line through their wrist, elbow, shoulder, hip and knees. The Athlete should be shrugging their shoulders and reaching as high as possible, while the measurement is being made.

If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the ground. The use of a springy floor is not allowed.

An exaggeration I am sure. It is time to pit yourself and a friend against the rest of the members. Then once bragging rights have been settled, we can cook some meat and hang out.

This is a partner challenge so we hope you picked carefully.  We plan on 3 separate workouts to test your combined fitness.

There are 3 categories; Men, Women and Mixed.

We will start at 9am and go until we are done (aiming for before noon) then it is BBQ time.

It is members (or spouses and friends who CrossFit if you ask nicely) only to compete in the challenge, but all are welcome to support the partners challenge and at the BBQ. Friends, family and well behaved dogs.

5 Rounds For Time

400m Run

10 Burpee Box Jumps 24/20"

10 SDLHP 43/30kg

10 Thrusters 43/30kg

1 Min Rest

Today we will be hitting this unique hero workout. This workout and fundraising idea was put together by military CrossFiters in Australia in honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

We have recently lost a number of New Zealand personnel in combat in Afghanistan, most recently two members of the New Zealand Special Air Service, Cpl Dougie Grant and LCpl Leon Smith. This workout gives us the first official CrossFit ANZAC hero workout. We thought it was appropriate to take part in the workout and provide an opportunity to donate to the New Zealand Special Air Service Trust, who provide support to those families left behind. We know we ask you to support a number of fundraising events but this one has special meaning for us given Matt’s military background including time in support of the NZSAS. Please donate and contribute to a worthy cause.

Brett was a part of Charlie Commando Company Group which was conducting an operation in Kashmesh Khan, Kajaki, Helmand Province. The purpose of their mission was to disrupt the insurgents ability to finance, equip and support operations and reduce their influence over the population. They had been in contact with the enemy for over 48 hrs and during this period, Sergeant Brett Wood was personally involved in three incidents. In the final instance, Sergeant Brett Wood, seeing the insurgents withdrawing, gathered a team and led them to a compound seeking to isolate it. On moving to the right side of the compound, he stepped on a hidden pressure plate improvised explosive device and triggered it.

CPL Dougie Grant died on 19 August 2011 when he was hit by a bullet fired by insurgents while trying to rescue civilians following an attack on the British Council building in Kabul. Despite the efforts of New Zealand and Coalition medics at the scene he died en route to Bagram Air Base hospital. He is survived by his wife Tina and two children, Jemma and Jaden.

LCPL Leon Smith was killed when he and other NZSAS personnel accompanied a group from the Crisis Response Unit including Interior Ministry legal officials, who were serving a Ministry of the Interior judicially authorised arrest warrant in a compound suspected to house suicide bombers. It is believed the intent of the insurgents was to conduct an operation in the Kabul region. In the early hours of the morning (Afghan time) on Wednesday 28 September 2011, as the group moved to the compound it was engaged by suspected insurgents. LCPL Smith was struck in the head by a bullet gravely injuring him, and he was medically evacuated to a hospital where he later died.

NZSAS Trust

The NZSAS Trust is a tax-registered charitable trust established in 2004 to look after persons who are actively serving or have been previously posted to the 1st New Zealand Special Air Service Regiment, including their immediate families.