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Saturday 22 November

Coaching intern Lesa has been making the rounds of our entire class schedule in order to meet everyone - nice work Lesa!!

Coaching intern Lesa has been making the rounds of our entire class schedule in order to meet everyone – nice work Lesa!!

FITNESS

5 Manmakers

10 Box Jumps

AMRAP in 6mins

Rest 5 minutes, then…

10 Front/Goblet Squat

15 Slamballs

AMRAP in 6mins

Rest 5 minutes, then…

10 SDHP (KB)

15 Situps

20 Lateral Plate Jumps

AMRAP in 6mins

PERFORMANCE

5 Power Snatch 50/35kg

10 CTB Pull Ups

15 Box Jumps 60/50cm

AMRAP in 6mins

Rest 5 minutes, then…

10 OH Squat 40/25kg

15 TTB

AMRAP in 6mins

Rest 5 minutes, then…

10 Deadlifts 60/40kg

15 Wall Ball 9/6kg to 10/9’

30 Double Unders

AMRAP in 6mins

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“loving the programming lately!”

That’s what I hear from someone…..almost every single week…… Sure, I’m constantly working to improve it, tinkering, tweaking, speaking to some of the finest coaching minds on the planet, experimenting, failing, learning…. But no matter the exact content, the principles are still fairly constant – variance, gymnastic skill practice, a bit of a strength bias, […]

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Member spotlight – Samantha Fitch

What is your full name and why did your parents call you that? Samantha Kym Eagle – While I suspect it was simply because they needed an alternative to John when they discovered I wasn’t a boy, apparently mum read a book called “Samantha’s Secret Room”. Fitch is my married name. Crossfit is an exploding phenomenon, […]

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Injury can be a choice

I’m just getting over a minor shoulder injury that meant I had to miss a couple of weeks of proper training.  The injury was because I made a choice to squat snatch a decent load at pace, with some immobile shoulders, and an incomplete warmup, and then I made the choice to compete at less […]

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Get your tyres aligned…..

Why do we do so much unilateral work? Single Leg Romanian Deadlifts, Single Arm Rows, Single Arm Press/Pushpress, Split Squats and Lunges, Pistols, Turkish Get Ups, Bear Crawls and DB/KB Snatches. Even those Monkey Hangs we do in our warmups are single limb, unilateral movements. We live in a very single handed world.  Always changing […]

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Monday and the week ahead

Why do we close the gym sometimes…?  We get the opportunity to host a lot of certifications and seminars, but we think long and hard about taking any on, as of course it usually means changing the schedule around, cancelling some classes even.  But if it means upskilling our coaches, then we’re more inclined to […]

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All the way; the only way..

Testing max reps strict pullups today! In the old days,  the definition of a strict pullup was to pull your body from a fully extended arms below the bar, high enough to press your chest against the bar.  It’s a bit more relaxed now, chin over the bar is enough to count, but it’s still […]

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Member Profile – Adam Coker

I have CrossFit and CFNZ to thank for three age group World BMX titles. Without it I doubt that I would have achieved what I have done in the last two years. When I first heard of CrossFit many years ago, without really knowing much of what it was really about, I was a little sceptical about what it could do […]

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A Different Kind of PR…

Before even the basic movements we use in training are grasped, you get to taste the pleasure of your first PR.  The weight on that barbell just keeps going up and up in the first few months, you are constantly upgrading to a smaller pull up band, you’re rowing and running faster, and managing more […]

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Measure it, surpass it, improve.

We make a big deal in the gym of counting your reps, your rounds, how much weight you lift, how fast you go etc. But of course it’s not the counting the first time that is the most important.  It’s the second and the third time. The first time you do anything, it doesn’t really […]

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Monday and the week ahead.

Well done to Joelene, Morgan and Krista for their efforts in the weekends Battle Of The Fittest.  Krista 21st, Morgan 17th and Joelene 5th place!! Congrats to Daniel Woods on his 100 mile Round The Mountain in Taranaki this weekend!  Dan was one of just 10 people out of the 2000 runners, to tackle this […]

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Saturday 8 November

WORKOUT “Pet Rock” – Single Arm DB Complex (choose your own weight) 100m DB Suitcase Walk 10 DB Low Hang Power Clean 10 DB Thruster 10 DB Russian Swing 10 DB Goblet Lunge 50m Sled Drag w/ DB AMRAP in 25mins – 5 Burpees everytime DB touches ground

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Cool it down…..

We put a lot of emphasis on warming up, activation drills, mobility and skill work during the first part of our classes, this stuff is important in order to raise our body temperature and prepare for activity, to increase/improve the range of motion in our joints and muscles, to improve the neural connection between brain […]

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#TBT – Coach Profile; Nira Ranasinghe

We’re throwing back this Thursday!  Some of you may not have stumbled across Nira’s coach profile on the website before.  So I thought I’d give it a replay for your pleasure….. Nira is originally from Sri Lanka and attending a school with a reputable sporting background, Nira built a career in professional sport, representing his […]

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Paleo – the worst diet?

  The NZ Herald recently published an article, quoting a report from the U.S. News And World that the Paleo Diet is the worst diet for 2014!!! U.S. News & World Report‘s experts said: “the Paleo Diet was too restrictive for most people to follow long term,  and that it limited some essential nutrients. They […]

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CrossFit is great business for physios…….

That is one of the most common things I hear from physiotherapists about CrossFit.  But on the other hand, the biggest complaint I hear from CrossFitters about physios is that they don’t understand CrossFit.   CrossFit has grown from just 500 affiliates world wide when I opened CFNZ in 2008, to over 10, 000.  And […]

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Monday, the week ahead, and beyond….

A great weekend gone, from Bring A Friend Day, to Snatch tech workshops, to epic Spring Challenge pizza making…… This weekend one of the biggest fitness competitions in the country is on at the Big Boys Toys Expo.  Come and watch Krista, Morgan, and Joelene competing if you have free time over the weekend, they’d […]

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Saturday 1 November

“Halloween″ - 31 reps of 10 exercises, AMRAP in 20mins with a partner.  One working, one resting. Bring A Friend Day today.  If you haven’t been invited, come join us for a workout anyway, we’ll find you a friend. FITNESS “Halloween″ 31 Box Jumps 31 Jumping Pull Ups 31 Russian Swings 31 Walking Lunge 31 Medball […]

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My First CrossFit Competition….

I’ve been doing this CrossFit thing for about 15 months or so and, it’s rapidly become my sport.  But, although I’ve considered myself to be an RX athlete for a little while now,  the weekend of the Mount Team Nationals was my first real “CrossFit” competition. I’d been to watch a few comps before, including Battle of […]

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…..learn and play new sports…..

Those words are part of the classic “Fitness In 100 Words” from CrossFit founder Greg Glassman. Yet they are all too often the first ones that are forgotten, as people discover CrossFit, make amazing progress in their fitness, get hooked, enter their first fitness competition, and get even more hooked.  Now the training is the […]

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