Yesterday was truly a roller coaster of emotions for CFD at the Regional Games in Wollongong(we love the gong).

The day kicked off with the first heat of W.O.D 3 which Richard Laming and Liz Girvin were participating in. In a nut shell the male has to complete 10 DB Snatches with 100lb then the female completes the Snatches with a 70lb DB for a total of 3 rounds each. The minimum requirement for a Team to move to the next W.O.D is both the male and female have to complete a round each. As expected ‘Baby Lamb’ got off to a good start completing all 10 reps non stop. Unfortunately try as hard and as a determined effort as she could, Liz couldn’t complete the first round therefore Team CFD were cut from the competition in 28th place.

Next up was Bailey Rogers competing in the individual version of this workout which is advanced to 4 rounds per person. Bailey did an  awesome job showing great technique and never coming close to missing a rep. She completed the W.O.D in 9.18seconds to give her a 13th place finish for the W.O.D even beating the favorite and 11th fittest women in the world Amy Dracup.

In W.O.D 4 Bailey improved on her training efforts of completing 27 Overhead Squats to 29 Overhead Squats in a very grueling workout before hitting the time cap. At the end of the day she can hold her head up extremely high and sits overnight in 20th place.

What can you say about Speedy that hasn’t already been said? 4 weeks ago when the workouts were announced for the Regionals he managed to Snatch 1 rep on his stronger arm. Yesterday he completed 40 reps and shuttle runs in a time of 6.54seconds. It just goes to show that his hard work, determination, and great technique paid off on the day. His time for the W.O.D gave him a placing of 42nd which on paper doesn’t sound great but I assure you it was a fantastic effort.

After slipping back further than what he would like Speedy knew he needed a big effort during W.O.D 4. Again after a very grueling workout he was able to complete all of his various 150 Squats, 120 Pull Ups and 90 Shoulder to Overheads in 21.43seconds to give himself an 18th placing for the W.O.D and 28th place overall.Both Bailey and Speedy go into ‘battle’ again tomorrow.

Sport is amazing. It provides us with so much joy, so many highs but unfortunately every now and then a few lows. I believe that a person or a team really shows how good they are is when and  how they respond to defeat, regather and come back better to there chosen sport. This is now the aim for Team CFD. A year is a long time away and there is much hard work to be done.

W.O.D

3.45-4.45pm BOX101 and CROSSFIT KIDS

After an action packed day at the CrossFit Regional Games in Wollongong CrossFit Dunedin are sitting in 24th place. Ben ‘Speedy’ Thompson is in 24th place and Bailey Rogers is in 22nd place in the individual competition.CFD’s participation at the regionals kicked off with the team event which was an abbreviated version of the workout Diane. This featured team members Susan McKillop, Jay Still, Richard Laming and myself (Grant Hughes). The W.O.D got off to a good start as ‘Baby Lamb’ and I managed to complete the dead lift and handstand push up before transitioning over to Suz and Jay who then put in an very strong performance. As a team we finished this workout in mid-field which was a very pleasing result.

Next up was Bailey Rogers competing in the individual Diane. In preparation for the Games Bailey had managed to P.R this workout at 5.22 minutes, but in the heat of the battle found the strict judging of the handstand push ups tough to combat and posted a time of 7.00 minutes which is a good time but a little short of her best.

Next up for CFD was Ben ‘Speedy’ Thompson. Speedy competed in the top heat of the mens competition because of his strong Open result which saw him compete against previous Games veterans. This workout was my personal highlight of the day because the atmosphere in the stadium was electric. Having got off to a smooth rather than spectacular start Speedy was able to display his competitive nature and in a nail biting finish passed Rob Forte who was the Open champion to claim first place in the heat and claim 4th place in the workout over all.

The next team event saw Richard Laming, Liz Girvan, Clark Kiner and Susan McKillop perform the row, pistol, and hang clean workout. As expected, Richard Laming and Liz Girvan were able to complete their row, pistol and hang cleans, leaving Clark “the champ” Kiner and Susan McKillop to complete the rest of the workout. The team hit the 25 minute time cap with Clark completing 10 hang cleans which was a fantastic effort and surpassed their best training performances.

Bailey and Speedy had to complete the individual workout in a time under 17minutes. During training Bailey’s top score for this workout was 27 reps, in a tight finish she was able to complete her last rep right on the word ‘time!’. Speedy once again playing with the big boy’s was able to complete 16 reps in what was a very heavy and challenging workout. My pictures probably don’t do it justice but Speedy was competing against men almost twice the size!

Tomorrow promises to be another long, challenging day but having gotten rid of the pre-game nerves everyone involved with CFD is looking forward to the challenge.

W.O.D.

MURPH

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

OPTION 1.

1.6km RUN (3 Block Laps)

100 PULL UP

200 PUSH UP

300 AIR SQUATS

1.6km RUN

OPTION 2.

‘HALF MURPH’

800m RUN

50 PULL UP

100 PUSH UP

150 SQUAT

800m RUN

(You can partition the reps as needed)

A big hello to everyone in Dunedin from the CrossFit Dunedin Regional Team in Wollongong. We arrived in Sydney late Wednesday night and bused down to Wollongong which is about 90 minutes south of Sydney. I must say how impressed I am with Wollongong, it is a lovely seaside suburb. We are staying at the Novotel which is right next to the beach, the local temperature is around 20 degrees which was perfect for a dip in the sea.

Yesterday was spent at CrossFit Wollongong where we practiced several finer points of the team workouts and non games athletes were able to complete the in house W.O.D. From there we had to complete registration for the competition and got a sneak peek at the venue. I was amazed with the set up, it is a fully seated indoor arena completely fitted out in CrossFit gear and CrossFit marketing. Each athlete got given a goodie bag of Reebok gear which was very cool.

On the eve of the Games everyone has had a relaxing evening. Josh our traveling physio has been doing a fantastic job attending to everyones needs and we are looking forward to the start of the competition.

W.O.D

‘FIGHT’

4×8 MINUTE AMRAPS

3 MINUTES REST BETWEEN EACH AMRAP

1. MAX ROUNDS  DOWLING ST STAIRS

(Up steps-Down ramp)

2. 10 DOUBLE UNDERS or 40 SINGLE UNDERS

15 KB SWINGS 24/16kg

10 CLAP PUSH UP

5 BOX JUMP 24/20inch

3. PARTNER 200m RUNS

(One person completes a 200m run as fast as possible while the other person rests, then alternate)

4. 20 DOUBLE UNDERS or 80 SINGLE UNDERS

15 KB SUMO DEADLIFT HIGHPULL

10 BURPEES

5 PLYO LUNGE (Per leg, back knee touches the ground)

FINISHER- TABATA SIT UP

(6-8 sets of 20 second intervals of max sit ups followed by 10 seconds rest)

CFD has landed and is ready for the Regionals!

STRENGTH

BACK SQUAT 5×5

W.O.D

FRONT SQUATS

3o FRONT SQUATS 40/30kg

20 K2E

10 BURPESS

RUN 800m

10 BURPEES

20 K2E

30 FRONT SQUAT

Check out Ben ‘Speedy’ Thompson and Jay Still as they recover from jet lag and settle into Sydney’s time zone ahead of the CrossFit Games this weekend.

The CFD Team head to Sydney today. You can stay updated by following this website or clicking on to the CrossFit Games website.

STRENGTH

TURKISH GET-UP 3-2-1-1

W.O.D

4 ROUNDS FOR TIME

400m RUN

21 RING PUSH UP

15 KB SWING 32/24kg

9 BOX JUMP 24/20inch

Coach Darryl Munroe putting this months On Ramp class through there paces yesterday morning.

Remember On Ramp kicks off on the 1st Monday of a new month, if you or a friend are interested in finding out more information or booking a place contact grant@crossfitdunedin.co.nz

STRENGTH

SHOULDER PRESS 5×5

W.O.D

21-18-15-12-9-6-3

PUSH PRESS 40/30kg

S-D-H-P

FINISHER-TABATA ROW

Ben ‘Speedy’ Thompson has left the building. Yes thats right CFD Speedy and Jay Still have headed off to Sydney early this morning as they look to finish off there preparation for the Regional CrossFit Games this weekend.

The rest of the Team will be leaving at lunch time on Wednesday. Please make sure you check the On-Line booking System as the time-table over the next week has been changed. We apologise for any inconvenience over this period. Just a quick point there will be no Box101 session this Friday at 6am but the CrossFit workout in it’s place will be suited towards those regular class members and I urge regular boxers to head along.

Last friday’s Fundraiser, the Silent Auction/Movie Night raised over $2,000. Many Thanks to everyone who attended, the DVD of the CrossFit games Open is available to buy through reception at a cost of $20.

As a thank you to all our members and friends of CFD we will be hosting a social evening at Ratbag’s on the Octagon on Saturday the 2nd June, more details to follow.

For everyone working hard on there Pistol, today its 14 Pistols per leg.

STRENGTH

DEADLIFT 3×10-progressing to w.o.d weight

W.O.D

NUTTS

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

10 HSPU

15 DEADLIFT 115kg/85kg

25 BOX JUMP 30/24inch

50 PULL UP

100 WALL BALL 9/6kg

200 DOUBLE UNDERS

RUN 400m with a 20/15kg PLATE

See you later Smithers!

CFD will be loosing one of it’s ‘iconic’  members shortly as Alana Smithem will be heading to the UK on her big OE.

She’s become so dynamic not even my camera can keep up.

W.O.D

3 ROUNDS FOR TIME

40 DOUBLE UNDERS

30 WALL BALL9/6kg

20 BURPEES

10 TRUCK TYRE FLIPS

FINISHER-100 SIT UPS

Last night I had the pleasure to attend the unavailing of the launch of the fights  for the Southern Showdown Boxing Programme. 

Good news CFD members Barry Smith, Warren Alcock, Tom West, Rowena Davenport and Sheryn McLeod have all made the graduation from the Contender Bootcamp programme and will continue there journey into the Boxing Ring. The evening of the event promises to be Dunedin’s biggest social occasion this year and I urge everyone to book there tickets/table well in advance. There are some great match ups and I’m sure that next year CFD will have many more members participating.

REMINDER there will be no 5.45pm CrossFit class this evening as CFD will be hosting a Movie night and a Silent Auction.

The movie will be a compilation of all the action that Jonathan Kemp shot during the CrossFit Games open earlier in the year. I’m sure that the movie will be easier to view than what it was be participate in. The movie/dvd will also be available to buy.

There are some amazing items up for auction such as a hire of a Luxury Cruise, Cooking Appliances, Building and Mechanical services, Sporting goods and even a Mystery Basket and much more that have all been donated from our amazing community.

The evening kicks off at 6pm, nibbles will be provided along with a cash bar. All funds raised will go towards CFD’s trip to the Regional Competition in Sydney next week.

STRENGTH

THRUSTER 5×3

W.O.D

4 ROUNDS FOR TIME

10 ALTERNATING KB SNATCH 24/16kg

200m RUN

Christian Pedersen has recently joined CrossFit Dunedin and will be keeping everybody in shape  while our team is in Sydney. Please join us in welcoming him!

Hi all Crossfit Dunedin Members,

I want to say hi to all CFD members and let you all know that I am the new full-time coach. I will be starting to coach classes when the awesome CFD crew is taking on the Regionals in Australia.

Small Bio:
My name is Christian I’m 30 years old and i am from Denmark. I have lived in Dunedin since 2006 and fell in love with NZ as soon as I got here. I have been a personal trainer at a globo gym and running my own outdoor training program for years training a variety of people including various athletes and sports teams. I am really excited to be part of the CFD crew and am looking forward to meeting all of you over the next few weeks and hopefully see you at my classes throwing down in the WODs.
The CFD website will soon have a full profile of me so make sure to check it out.

If you have any specific goals you want to work on and you don’t have a coach helping, you are more than welcome to contact me at the gym or on my mobile 021 248 9222. I would be happy to set up a free consultation during the week so you can make the most of your CrossFit experience.

Yours in fitness

Christian Pedersen