“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest.
The first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.
There is no rest between exercises. Post total reps from all 32 intervals to comments.

We are going back in time today, this was the 1st MetCon programed at MaD CrossFit in NZ on Nov 2 2009.

New location is 58 Victoria St, Petone. 1st class is 6pm on Monday 6 Feb.

Thanks to all those you came out yesterday and helped put the new place together. Special thanks again to Paul and Alisha for the trucks.

Good teamwork getting the floor laid

We will be doing more work on the space tomorrow but it is looking pretty good.

CrossFit Games 2012

The 2012 CrossFit Games Open registration started on the 1st  of Feb! We have a team registered and its time for you all to cough up US$10 and throw your hat in the ring.

For those of you new to this process, here’s what’s happening.  The entire CF community will be competing at 5 workouts over 5 weeks.  Every week a workout will be released, we will do the workout, you will enter your score into the on-line database, and we will validate your score.  There are individual rankings, team rankings, and masters divisions.

The top ahtletes and teams will qualify to go to a regional competition where they will compete for a spot in the CF Games 2012.  The top masters from the Open will qualify directly to the Games.

We want you all to participate, regardless of age, fitness level or athletic ability, in the Open this year.  We will allow our members to scale the workouts where scaling is appropriate.  Although scaling will eliminate you from qualifying to move on, you will still be allowed finish the 5 week competition, and you will know where you stand against the entire world of CF’ers.

Like last year, we will be making our Saturday WOD the weekly open workout.  So even if you choose not to participate in the Open, you are still going to be forced to do the workouts.  We believe that participating in the “Sport of Fitness” is an important part of participating in CF as a fitness program.

To register, click on the image above and follow the process.  After you register, on the right hand side of the web page, join our an affiliate, then join our team.  Obviously you will choose MaD CrossFit for both affiliate and team.

We are doing this together as a gym regardless of whether or not you actually register, so just do it.

Good luck to Sara hitting the CrossFit Competition hosted by CrossFit Hawkes Bay today.

Then 5 Rounds For Max Reps of:

30 sec Burpees

30 sec REST

30 sec Sit Ups

30 sec REST

4 min Turkish Get Up for Reps 16/12kg

3 min Push Up for Reps

2 min Squat  for Reps

1 min Wallball  20/14# to 10′ for Reps

Score is total Calories and Reps. You may start at Row or Wallballs.

Followed with One set of 20 Back Squats, add 2.5 to 5 kg from last time.

Then 3 RFT:

10 WBS 20/14# to 10’

10 DB HPC 20/15kg

50 m Farmers Walk w/DB’s

If you are not sure what the abbreviations mean, ask a Coach!

Then 30-20-10

Kettlebell Swing 24/16kg

Box Jump 24/20″

Then 5 Rounds For Time:

10 KettleBell Swings 24/16kg

10 Lunge Steps with your kettlebell

10 Hand Release Push Ups

We move to the new premises on Saturday. All are welcome to the Move WOD at 9am on Saturday to load and unload a couple of trucks. A huge thanks to Paul and Alisha for providing the vehicles. Thanks also to all those who have helped out with the fit-out so far.

Due to it being Waitangi Day on Monday and therefore a public holiday, there will ONLY BE ONE CLASS AT 6pm.

Monday is Superbowl day in the USA and Donna’s team the New England Patriots are up against the New York Giants in the NFL Grand Final. If you need another reason to support the Patriots, John Welbourn of CrossFit Football played for them.

Looking forward to April, Bron is keen to put together a team for The Ultimate Team Challenge, who else is in? It is out at BrookField, the same location as the Bog Challenge so it should be a good time.