Oct 15, 2016
WOD: ‘Annie Are You OK?‘ 21-15-9 For Time: Calorie Row Thrusters (30kg/20kg) Medicine Ball Cleans (10kg/6kg) Sumo Deadlift High Pull (30kg/20kg) Wall Balls (10kg/6kg) Burpees...
Posted by crossfitmanukau on Jun 27, 2011
CrossFit is an exercise methodology, an approach to fitness. CrossFit offers a two-fold definition of fitness. Firstly, we identify 10 physical attributes associated with physical performance: cardio-respiratory endurance, stamina, strength, speed, power, flexibility, agility, coordination, balance and accuracy. ‘Fitness’ equates to capacity in each of these areas. CrossFit endeavours to improve all of these attributes. To do this, we incorporate a huge variety of exercises and combine them in an almost infinite number of ways in the ‘workout of the day’ (WOD). Importantly, we utilise functional movement, i.e. movements that are used in real-life and are useful for doing real tasks; no pec-decks or leg curl machines in our gym. Instead, olympic lifts, body-weight exercises, kettlebells and gymnastics form the core of the programme. Secondly, fitness is defined as our ability to perform work: work capacity. Running a certain distance, lifting a weight a certain number of times, shifting a load from one place to another all involve performing work. The aim of CrossFit is to increase our capacity to perform this work. This ‘real-life’ fitness is of benefit to everyone, whether for sport, at work, or for every-day tasks like gardening or shopping, or just general well-being. In short, CrossFit is constantly varied, functional movement performed at intensity to increase work capacity. In practice, it means workouts that are always different, always challenging and always fun. “Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist. The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ ve used our same routines for...Read More
Posted by crossfitmanukau on Jun 27, 2011
CrossFit Manukau was a dedicated CrossFit gym in Manukau, South Auckland, where the emphasis was on quality programming, standards of movement, individual performance and group fun. We opened in September 2011 and unfortuantely have closed our doors on the 13th November 2016. We are proud to have achieved our vision of creating a community-oriented gym which makes CrossFit’s training methodology accessible to everyone. ...Read More
Posted by crossfitmanukau on Feb 2, 2012
I don’t often talk about my struggles with my weight. It’s always been a very personal battle. However this past year I’ve had some truly invaluable help, resulting in massive changes in approach and mind-set, and some significant outcomes to date. Today is a milestone and I have a hugely important thank you to put out there. I’ve been struggling with just how to do that, but maybe sharing some of my past year experience and progress on here is the simplest way. So, here’s my story so far… Exactly one year ago today on the 20th of August 2014, I walked through the doors of CrossFit Manukau for the very first time. I’d come along for a free trial class ahead of signing up on a ‘Firestarters’ onramp/intro course. Little did I know it then, but this was to prove to be one of the best decisions of my life. Read more about Gayle’s CrossFit Journey> Gayle Andrews, August 2015 Before I started my first Firestarter’s class, I would have never dreamt of achieving half of the things you achieve on the first day, let alone by the 3rd week. CrossFit changes you, gives all sorts of strengths, an unexpected one was mental strength, it’s amazing how you self limit just because something looks hard or you don’t have the self belief, CrossFit changes that, you show yourself what you can do and before you know it you constantly trying to prove to yourself you can go further.. and harder, it definitely changes your view on your body’s capabilities, and your own. After 4 weeks you definitely have a lot more mobility, core strength, inner healthy feel, and self satisfaction in achieving, and of course with all of...Read More
Oct 13, 2016
Kettlebell Strength: 30 unbroken alternating kettlebell swings (Russian/American/Russan/American…) Rest 60 seconds between rounds Complete 3 rounds Kettlebell Conditioning WOD: Double Bells Round 1 1x Press 1x Front Squat 2x Push Press 2x Front Squat 3x Jerk 3x Front Squat Round 2 2x Press 1x Front Squat 4x Push Press 2x Front Squat 6x Jerk 3x Front Squat Round 3 3x Press 1x Front Squat 6x Push Press 2x Front Squat 9x Jerk 3x Front Squat REPEAT (total of twice through the entire cycle) Rest 90 seconds between rounds The goal is to complete each round unbroken You can increase weight each round if you choose – but ensure correct form can be maintained before increasing weight...
Oct 8, 2016
WOD: ‘Farmer Bell’ (50min time cap) 100m Farmers Carry – double kettlebell (24kg/16kg) 5x Rope Climb 10x Kettlebell Push Press (5L/5R) (24kg/16kg) 200m Farmers Carry – double KB 3x Rope Clime 20 KB Push Press (10L/10R) 400m Farmers Carry – double KB 1x Rope Climb 30 KB Push Press (15L/15R) 200m Farmers Carry – double KB 3x Rope Climb 20 KB Push Press (10L/10R) 100m Farmers Carry – double KB 5x Rope Climb 10 KB Push Press (5L/5R)...
Sep 29, 2016
HAPPY BIRTHDAY LAGI AND GUY!! STRENGHT/SKILL: Close girp bench press 5×5 Increase weight with each set WOD: ‘Guy & Mama Bear’ Partner WOD, for time Each Partner completes 2x rounds of ‘Bear Complex’ unbroken, while the other partner hold a prone hold Bear Complex (60kg/40kg): 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press followed by…. 29-09-16 synchronised… Abmat Sit-ups Burpees Box Dips followed by…. 2 rounds of Bear Complex + Prone Hold followed by….. 2 Burpees...