29/08/02

Mission Bay 6am Leap Day

Big Nasty Circuit (4 rounds)

• 100m sprint
• Walking Lunge 40m
• Dips 20
• Slamball 20
• Leap Day Jumps or Walking Lunges 40m
• Pushups 20

Jeremy 21:35
Liz 22:07
Jenny 22:45
Jennifer 22:37
Sharon 23:25
Rachel 24:28

Glover Park 9:30

Burpees Really Suck!

• 10 Inverted Rows or Chins
• 20 Kettlebell Swings
• 30 Stepups
• 40 Pushups
• 50 Situps
• 60 Burpees
• 50 Situps, 40 pushups etc back down to 10 rows or chins

Kavita 16:06 Well Done!!
Mark 17:36 (Chins and 24kg KB)
Mel and Jodie 19:56

Bring a Friend Day

Next Tuesday at Victoria Park and next Wednesday at Mission Bay and Glover Park, current clients are welcome to bring along any friends, family or co workers to show them what you have been doing for the last 3 weeks. No longer will they be confused when you talk about how many burpees you did this morning, or how your shoulders are sore from swinging a kettlebell.

If you have been thinking about joining us for the March 10 camps, you are more than welcome to come along and see if what we do is right for you. Although, I think that getting fitter, stronger, leaner and healthier, while challenging yourself physically and mentally in a sometimes competitive, more often fun environment is right for everyone! But hey, I'm possibly a little biased........... ;)

28/02/08

A Friendly Game of Cards

Each suit equals a particular exercise, number on the card equals reps. Face cards are 10 Ace is 11.

Teams
Nicola, Emma and Darren
Jenny, Daniel and Kelly

1st round- Dead heat
2nd round- Joker = a running lap for everyone plus 5 reps of each exercise for the drawer
Jennys team wins
3rd round- twice as many cards. 2 Jokers = a running lap plus 5 reps of each.
Jennys team wins
4th round-more cards. 2 Jokers. 1st Joker= a lap for the drawer plus double reps. 2nd Joker= a lap and reps back to normal
Nicolas team wins with a lucky draw (only 2 cards between the 1st and 2nd Joker)

27/02/08

Mission Bay

4 minute Madness

• High Pull + Situp
• MB Thruster + Stepup
• KB Swing + Mountain Climber
• Slamball + Dip
• Burpee + Reverse Lunge
  

7 am
As above, plus 6 set Tabatas (squats and burpees)


Glover Park

400m
30 Kettlebell swings
30 Inverted Rows

Mark 5 rounds 16 kg KB 22:23
Kavita 4 rounds 8 kg KB 18:47
Jodie 5 rounds 8 kg KB 24:32
Mel 5 rounds 8 kg KB 24:18

Darren - yes I had a go later on today. Embarrassed to say I got my butt kicked. Pulled the pin after 3 rounds. I've got to work harder on the longer stuff.
400m
30 swings w 24kg
30 pullups
3 rounds 19:48

26/02/08

Warmup
Overhead squats
Kettlebell swings
Starjumps

GASSER

• 10 DB Thruster left arm
• 10 DB Thruster right
• 20 Burpees
• 30 Stepups
• 400m run (approx)

Daniel 4 rounds in 22:00
Marie 4 rounds in 22:00 Well done guys!
Nicola 4 in 24:48
Jenny 4 in 23:57
Emma 3 in 19:42
Kelly 3 in 19:35

25/02/08 Engine #8

Mission Bay 6 and 7am

Kicked Monday off with a bang- an 8 minute circuit performed 3 times.

• Kettlebell Highpull
• Pushpress
• Burpee
• Rest
• Kettlebell Swing
• Situp
• Vertical Jump

Results:
Liz 487, Jen 482, Jen W 469, Jeremy 442, Sharon 385, Tracey 371, Rob 394, Juliet 533,
Rachel 457
JULIET is our winner with 533!!
A tremendous work ethic today from everyone.

Glover Park

Strength work

• Kettlebell snatch
• Pullups

Tabatas

• Pushpress (rest at top position)
  
• Mark 17, Kavita 10
• Squat (rest at bottom)
• Mark 10, Kavita 6
  

23/01/08

The Victoria Park boot camp are really doing it tough. Today we had a beach session down at Mission Bay and the rain came along too, not to mention some near gale force winds.

Hats off to everyone who fronted up. We kept it short, but you worked hard and got stuck in.

Circuit

• sack drag
• sandcastle race
• DB throw and chase
• tire flip

Tabatas

• step ups
• dips
  
• starjumps
• burpees
• 
  

22/02/08

Felt a little like Wellington today with a vicious wind making even the warm up a little more difficult to get through.

Today we went at the Filthy 50, ten exercises performed for up to 50 reps each.

A few people had done this one before, so were looking for an improvement.

• Stepups
• Jumping Chins (Inverted Rows Glover Park)
• Walking lunge
• Lying Knees to elbows
• Pushup
• Medball Goodmorning
• Medball Thruster
• Burpees
• Starjumps
• Kettlebell Swing

Sharon 40 reps 15:55
Juliet 50 reps 18:19
Jenny 50 reps 19:40 Previously 40 reps
Rachael 30 reps 18:30
Julia 30 reps 18:30
Kavita 50 reps 16:25 Previously 40 reps 19:26
Mark 50 reps 16:06 Previously 18:28

Extra Workout

Mark from the 9:30am class at Glover Park dropped into Unisports to make up for a missed workout on Wednesday.

He tackled Fran, a Crossfit benchmark workout consisting of 21, 15 and 9 reps of 40kg barbell Thrusters and Pullups, performed as fast as possible.

He managed a very respectable first time of 11:32 - a relatively short workout, but he added a good cooldown session afterwards. Check it out below.

21/02/08

Extended warm up

• Animal walks
• bear crawl
• lizard
• monkey
• horse gallop

Strength endurance session- 1 round every minute for 15 minutes

• 1 arm DB thruster 2-3
  
• situp 4-6
  
• DB/KB swing 6-9
  

Camp Challenge (catch up)

• burpees in 60 sec
• Sue 11
  

20/02/08

Mission Bay

Technique work

• overhead squat
• kettlebell swing
• medball clean and press
• medball chop

20 minutes- max rounds

• 100m run
• 5 pushups
• 10 mountain climbers
• 15 squats

Julia 9
Sally 12 (exercises reversed)
Tracey 10
Juliet 17 + 100m
Liz 19
Jeremy 16
Jenny 16
Sharon 13
Richard 13
Kate 13

19/02/08

Day 3 Victoria Park

• Circuits 5 mins
• 1
• squat press
• mountain climber
• pushup
• situp
• 2
• stepup
• dips
• spiderman
• KB swing
• First Camp Challenge
• Max burpees in 60 sec (points are gained by improving during retesting)
  
• Nicola 18
• Emma 17
• Jenny 17
• Kelly 17
• Daniel 20
• Marie 18
• Sprint Shuttles x 4
  

18/02/08

Partner Races

• stepups vs. Dips
• squats vs. mountain climber
• burpees vs slamball (7am)

Cards

• perform the exercise assigned to the suit for the number of reps on the card
• Joker = penalty card
• Round 1: 5 reps of each suit
  
• Round 2: double reps
• Round 3: lap of the playground

End of week Strongman session

We wrapped up the week for all camps with some good ol' fashioned strongman training.
The truck was emptied out of all its toys. Way to go Saturday group for keeping up the pace during the rain.

• heavy bag carry
• sled drag
• rope pull
• farmers walk
• overhead lunge
• duck walk
• slosh pipe

First Day City Camp

How many lawyers does it take to screw in a light bulb?

I can't remember how the joke goes, but we could have done with some lightbulbs in the first 20 mins of the training session. Victoria Park is not too well lit we discovered; but the guys from Ellis Gould, Chapman Tripp and friends got stuck in to their first bout.........oh yeah first time raining this summer too.

Well done everyone, I'm looking forward to Saturday. At 7:30 I'll be able to see the sweat a bit better.

13/02/08

Busy day today. Three bootcamps - 6am, 7am and 9:30am. Great to see some old faces from previous camps or private training.

Mission Bay 6am

• Stepups
• Dips
• Starjumps
• Max rounds in 5 mins

• Reverse Lunge
• Squat Press
• Knees to Elbows
• Max rounds in 5 mins

• Baseball
• 1st base 12 x squats
• 2nd base 9 x pushups
• 3rd base 6 x situps
• home 3 x burpees
• max runs in 10 mins

Jens team squeezed ahead with 4.6 runs over Jeremys team on 4 flat.

Mission Bay 7am

• Stepup
• Dips
• Starjump
• Max rounds in 5min

• Squat press
• Slamball
• Knees to elbows
• Max rounds in 5 min

Cards

• Each suit stands for an exercise
• squats
• stepups
• dips
• slamball
• joker = 5 burpees
• Bad luck Kate- both jokers! I promise to deal from the bottom next time.

Glover Park 9:30am

• Reverse Lunge
• Pushup
• Knees to elbows
• Max rounds in 5 min

Shuttles

• Broad jumps
• squats for as many reps as broad jump
• Pushup for as many reps as jump
• Slamball for AMRAJ
• MB Squat Press for AMRAJ
• Shuttle run between exercises
• 3 sets (varying exercises)
  

Handicapping you worked well today Mark. Expect more of it in the future....... :)

11/02/08

First Day February Boot camp

Great to see so many new faces, and equally good to see some veterans back again.

The strength and fitness testing went very well, and everyone has set the bar nice and high for re-testing in 4 weeks. I have no doubt that you'll all exceed previous records.

08/02/08

Final workout for our January camp. Strength and fitness re-testing.

Some absolutely amazing results. Kilos and centimetres lost. More reps and faster running times; some people doubled their scores!!

We're straight into the new camp on Monday Feb 11th. New tests for those returning, so you get to start fresh with other new people.

Enjoy the weekend, check out the new video on the right, starring you guys.

05/02/08

Mission Bay 6am
Fight Gone Bad workout
A no-holds barred fight goes 3 x 5 min rounds. This workout provides the same energy demands with out the contact!

3 rounds of: 1 minute of each

• Kettlebell high pull
• Slamball
• Burpee
• Stepup
• Medball Squat Press
• Rest
  

Glover Park 9:30am

Tabata Time

20 sec work, 10 sec rest x 8 sets for:

• Squats
• Pressups
• Situps
• Burpees
• 
  

04/02/08

Today was Bring a Friend day at bootcamp. A chance to show those nearest and dearest exactly why you have been complaining of sore calves, glutes and 'I don't know WHAT this muscle is, but it hurts'....
Thanks to all who brought along a 'victim', I hope you're still on speaking terms.

A. Dynamic Warmup

B. Partner Races

• Step ups vs. Dips

C. Cards

D. Tabata Burpees

01/02/08

Mission Bay 6am

Those Burpees Suck!!


10 Jumping Pullups
20 Kettlebell Swings
30 Stepups or step jumps
40 Pushups
50 Situps or Knees to elbows
60 BURPEES!

Mike 12:10 (Situps and Jumps)
Jen 11:05
Sally 11:09
Jennifer 11:30
Jill 11:20

Glover Park 9:30
Extended warm up :Shuttle Runs

The Crossfit benchmark workout 'Helen'

3 rounds for time of:
400m run
21 Kettlebell swings
12 Chinups

Mark 14:00

Kavita (modified) 12:27