New Name, New Location, Same Hard Exercise

Guerrilla Fitness now falls under the banner of CrossFit New Zealand.
CrossFit is the strength and conditioning choice of military, police, fire and elite athletes all over the world and we're the first in the country to bring it to you. If it works for them, it'll do wonders for the rest of us.

We're still doing the same 'fun' stuff, but now can teach olympic weightlifting, gymnastic and other strength movements. With a couple of climbing ropes and gym rings installed we're ready for some tough workouts.

The outdoor fitness classes in Mission Bay and St. Heliers are now being held at our permanent location CrossFit NZ, 135a Pilkington Road, Panmure.

Victoria Park sessions are still running Tu/Th 6am and Sa 730am.

Current and non members are welcome to come along to free Saturday sessions at CrossFit 9am.

Last Week

May sessions are almost over. Some more great results during re-testing.

Today was Hurricane Helen.

• 400m run
• 21 kettlebell swings
• 24 jumping pullups
• 3 rounds

Nicole 9:43 10kg KB (previous 9:38)
Rachael L 7:53 12kg (8:21)
Amanda 8:25 12 kg (8:47)
Komal 10:24 8kg (11:05 6kg)
Kathy 10:43 8kg (11:06)
Sonya 11:20 8kg (12:47)

Jo 8:26 12kg
Lorraine 9:21 8kg
Mark 9:28 12kg (11:25 8kg)
Liz 9:36 8kg
Annabelle 9:54 8kg (11:33)
Galina A good couple of rounds before the remnants of the flu claimed her.....

Saturday- Retesting

A repeat of a tough workout this morning. Must have been a hard week because no one looked too hyped for it. But still some good performances..

The workout.

• As many rounds as possible in 20mins of:
• 400m run/ 50 KB high pulls
  
• 10 burpees
• 20 pushups
• 20 situps
• 20 squats

Jo 5 rounds (18:30, HighPulls) [4 rounds last time]
Jenny 5 (18:20, High Pulls) [5 rounds in 22:00]
Anthea 4 (18:00)
Alyssa 5 + 50 high pulls + 8 burpees (3 runs + 3 HPs) [5 in 21:27]
Marie 5 + run (20:20)
Paul 3 + run + burpees + pushups [3 +run]
Nadia 4 + run + burpees + 10 pushups [4 + run]
Katya 4 + run + 5 burpees [3 +run]

The Broomstick Mile

• 25 back squats w broomstick
  
• 25 front squats
• 25 Overhead squats
• 400m run
• 25 military press
• 25 push press
• 25 split jerk
• 400m run
• 25 clean and jerk
• 400m run
• 25 snatch
• 400m run

Marie 10:48
Alyssa 11:18
Jo 12:10
Jenny 12:40
Nadia 13:46
Anthea 13:48
Jayne 13:50
Kathryn - slow out of bed..!

Tabatas
Pushup situp burpee
Marie 11 10 8
Alyssa 12 14 8
Jo 14 10 6
Jenny 12 11 8
Nadia 9 9 8
Anthea 10 7 6
JAyne 11 14 5
Kathryn 15 15 12

Clean, press, sit, pull, run......

As many rounds as possible of:

• medball clean and press x10
• situp x 10
  
• push up x 10
  
• jumping pullup or row x 10
  
• 50 m run

Emma 11 + cleans +situp+5 pushup
Kathryn 11 +cleans
RAchael L 11 + cleans + situps
Nina 8
Komal 8 + cleans +situps + pushups
Sonya 9

Lorraine 10 + 3cleans
Mark 9 +cleans + situps
Jo 11 +cleans + situps
Kathy 9 + cleans
Liz Clark 11+cleans +situps +pushups + 25m
Annabelle 9 + cleans + 5situps
Liz Callinan 9 + cleans
Lynn 8

Roaring Twenties Vs. Dirty Thirties

This morning it was youth against experience, innocence against wisdom, or as we finally settled with, Team 1 vs Team A.......

10 minute circuits:
Circuit One
Pushup
Swing
Thruster
Burpee
Situp

Circuit Two
Mountain Climber
High Pull
Slamball
Shuttle run
Squat

Results:
A dead heat today with each team beating the others previous total. This is a challenge we'll have to repeat for sure.

Monday knee trembler

A wet start to the week, but it held off long enough for a modified version of Kelly, a CrossFit benchmark workout.

4 or 5 rounds of:

• 400m run
• 10 step jumps or 20 step ups
• 20 Medball Thrusters

Emma 14:15 (4)
Rachael L 15:01 (5 + jumps)
Nina 15:07 (4)
Amanda 15:44 (5)
Rachel R. 17:58 (4)
Komal 18:08 (4)
Kathryn 18:53 (4)
Sharon 19:06 (4)