Helping ordinary people get exceptionally fit.

FREE TRIAL – The only way to know CrossFit, is to try it.

click here to find out more
image description

Spring Challenge – more details..

IMG_4519Already a great sign up rate for our 2014 Spring Challenge, I’m getting excited for another awesome, fun filled lead in to summer and our Xmas party.

If you haven’t put your name down yet, HERE is the place you have to go.

Still a few questions floating around out there, so here are a few more details and dates to set you straight.

Saturday October 4th, 7am till 1030am: Baseline Fitness Testing (optional photo and waist measurement).

This will be happening all morning within our normal class times.  If you’re not participating, you can still turn up for the workout, same as always.  However, we will be starting the workout in waves every few minutes, so when you arrive at the gym, you will add your name to the whiteboard under which ever time slot is available, then get your photo taken, before getting warmed up, and ready to start when called.

Sunday October 5th, 3pm-5pm: Nutrition Seminar

Hosted at CFNZ, we’ll be talking about the basics, what foods to avoid and why, how to put together a daily menu of deliciousness, and how to customise your nutrition to better suit your own personal goals.

Team Challenge Dates – TBA.  We’re currently finalising these, in what is a very busy couple of months of competitions, seminars, staff travel and workshops etc, so please bear with us here.  They will vary from weekdays in class, to Friday nights, to Saturday afternoons and Sunday mornings.

Friday October 10th, 630pm- 8pm: Advanced Nutrition Seminar.

This is for those who’ve done this a few times and want to learn some new tricks – nutrient timing for optimal recovery, performance and muscle gain, carbohydrate cycling for fat loss, and intermittent fasting for health and creating a new relationship with food.  Free to members, $25 to others.

More questions.

Q. What if I can’t make the date of the baseline?

A. Ummmm, you can do it on another day.  Come on, give me a tougher question…..

Q.  I know you said it doesn’t matter if I can’t make all the challenges, but I feel like my team members will hate me for being the weak link….

A.  You must have taken a knock to the head, and thus have amnesia regarding the amazing support, motivation, support, comraderie, support, friendliness, and support that you get from the community here…. It doesn’t matter if you can’t make them all, you are NOT letting your team down.  We expect you to have lives outside of this challenge,  just do your best, the same as everyone else..

Q. I know many people are doing this challenge to get leaner, but I’m really keen to make some gainz!!  Either muscle or just plain performance, I want more!

A. This challenge is first and foremost about having fun with the community.  Secondly, we want to help you have a great run at your goals this spring, no matter what they are, so yep, muscle gain, or performance are something we can help with.  There will be options on our daily posted workouts for you tweak your training to suit.

Q. I’m still not sure which coaching option to pick……

A. The Team Challenge is STILL going to have loads of nutrition resources available for you to up your game with.  There will be regular emails, videos and blog posts with educational and motivational info.  And as is the case every year, your team will turn into your greatest cheerleaders, food sharing, recipe swapping and idea spawning.

The Nutrition Coaching is for those people who find nutrition an absolute nightmare and don’t know the first thing about where to start.  It’s for those who have tried many times to get the results and seem to have made no progress despite their efforts.  It’s for those who respond better to regular accountability, and could use some help creating some solid step by step habits to set the foundations for continued success after the challenge is over.

On that note, however, don’t think the simple act of signing up and paying the cash will get the results, you are going to be working hard, and digging deep into your mental reserves.  We expect you to be there for the other members also.

The Online Coaching is for fans of this website, and/or CrossFit in general who aren’t members of the gym, but would love to get on board with the challenge from afar, and improve their own nutrition leading into summer.  Friends and family of our members who aren’t sure about joining that crazy CrossFit cult, this might be a good way to ‘dip a toe in the water’ of better health and fitness, through real food and real exercise, and a supportive online community of other participants and our expert coaches.

Q. Are you going to tell me my body fat percentage?

No.  Sure, we’ve done it in the past, but always begrudgingly, as percentage is a wildly inaccurate number, yet somehow it’s all anyone thinks about, even with little understanding of what it means.  We’ve found that a photo and a waist/hip measurement is far and away the easiest method of measuring change over a short time period.

One thing we do recommend you do if you really want to take it next level, is go and get a blood test.  Triglycerides, HbA1c, creatinine, GFR, C-reactive protein, hormones, thyroid function etc.  Especially if you are new to this way of eating and exercising, it can be pretty cool to recheck this stuff after 6 months.  But getting a baseline of whats going on inside, gives us something to work with right away.

FITNESS

A.

Front Squat
5×5, build

B.
BB Complex
3 Deadlifts
3 Hang Power Cleans
3 Front Squats
3 rounds
2 rounds, add weight
1 round, add weight
Rest 3mins between weights

PERFORMANCE

A.

Front Squat
3×3, heavy

B.

BB Complex
3 Deadlifts
3 Hang Power Cleans
3 Front Squats
3 rounds @ 50% of 3RM
2 rounds @ 60%
1 rounds @ 70%
Rest 3mins between weights

Read More

The more you move the better

Here are some tips for you from Coach Nira about getting that pesky mobility work done….. This post was inspired by a bit of a self-experiment, and although there’ll be individual variations, in general this should be good for most of you out there that feel stiff after training, but feel you don’t have the time to work on mobility and recovery. […]

Read More

Spring Challenge starts next week!

Ok ok, the END of next week, but it’s still pretty darn close. For those just joining us, have a quick read of last weeks blog post to catch up on why you should be a part of this. If you’re keen, here’s what to do; Firstly, decide which challenge. Have you been training with […]

Read More

Saturday 20 September

FITNESS At 0:00mins 3 Deadlift + 2 Hang Power clean + 1 Front Squat + 1 STOH for max load At 7:00mins; 40 cal Row 30 Russian Swings 20 Goblet Squats 10 Burpees At 14:00mins, 7 minutes to complete: 4 rounds of 50 Single Skips 15 Wallballs Max reps DB Manmakers in time remaining PERFORMANCE […]

Read More

It’s almost Spring Challenge time….

Spring Challenge starts in just over two weeks! Some FAQ’s to help before we release sign up details next week.  If you have any others, please post to comments or add to Facebook when this post shows up there tonight.  Your input can still shape the finer details of this challenge! Q. I wasn’t a […]

Read More

Community Spotlight – Megan Shaw

What is your full name and why did your parents call you that? Megan Patricia Shaw. I was going to be Melanie but apparently I was too blonde. Patricia is Mum’s middle name and Shaw for obvious reasons. If I had been a boy I would have been called John as the oldest boy in […]

Read More

Are you a CrossFitter? 10 signs you are….

you bulk cook your meals for the week, so that you don’t have to risk losing any gains in that all important post workout window….. tried a bulletproof coffee (and told everyone it was awesome even if you didn’t like it…)  You may also have tried eating pork crackling, offal, marrow, bone broth and a […]

Read More

What happens when the post workout window closes?

Should I take a post workout supplement? I get asked that a lot. Generally, the answer is, probably not, but there is also an element of it depends. So let’s delve into it further. Firstly, what is a post workout supplement anyway? The standard concoction is some sort of easily digestible carbohydrate (ie sucrose/glucose/fructose), and then […]

Read More

Compound interest on your fitness?

“The most powerful force in the world is compound interest.  He who understands it, earns it.  He who doesn’t, pays it…” – Albert Einstein. I sure wish I had taken this quote on board when I was younger.  I remember reading something somewhere, that said, if you saved $100 a week from the age of […]

Read More

Saturday 13 September

WORKOUT 5 Thruster, 45/30kg 7 Hang Power Clean 10 Deadlift or Russian Swing AMRAP in 4mins Rest 4 minutes, then, 10 HSPU or Pushups 20 DB Snatch 20/12.5kg 30 Double Unders or 50 single unders AMRAP in 6mins Rest 6 minutes, then, 10 Wallballs 9/6kg 10 Box jump Overs 60/50cm 10 TTB or Slamballs AMRAP […]

Read More

Spring Challenge time!

It’s nearly time for our world famous (L&P styles) Spring Team Challenge. This will be the 5th year, and as always, we like to think that this one will be better than ever.  Loads of fun activities, team and individual challenges plus sweet prizes of course. A couple of new changes for you to wrap […]

Read More

Member Profile – Lisa Perry

HOW LONG HAVE YOU BEEN DOING CROSSFIT? 2 years in December. HOW DID YOU FIRST HEAR ABOUT IT? My daughter, a Crossfit coach in Australia, MADE me go. ANY MEMORIES OF YOUR FIRST FEW DAYS YOU’D LIKE TO SHARE? Wondering how I would ever be able to remember any of the moves. WHAT ARE SOME […]

Read More

How was your workout?

Great to see so many names and results up on the whiteboard last night, such a busy day!    I know we are always encouraging you to write your results up in order to keep track of scores, and to make the most of group motivation. But remember that the your whiteboard score is not […]

Read More

Always coaching

A couple weeks back Krista and I worked out with some of our homies from the L1 Seminar Staff.   Not only was it a good chance to catch up with old friends, but hanging with other coaches, meant it was also a good chance to get some technique pointers. Something us coaches miss out […]

Read More

Forging elite community

A great Saturday afternoon spent at CrossFit Dynamite for the NZ Masters competition.  Well done to Angie, Jo, Robyn, Vanessa and Anton for their efforts. Special mention must go to Jo for her 3rd place finish in the 40-44 category, and Anton for taking out top spot in the 40-44 mens. As I often like […]

Read More

Saturday 6 September

If you have time today, get along to CrossFit Dynamite, Onehunga to watch Robyn, Vanessa, Angie, Jo, and Anton compete in the NZ Masters. If you find yourself too far north, then get to Functional Strength CrossFit to watch the FS Olympic Lifting and Powerlifting competition, starring Joelene from RCF09 in both divisions! FITNESS 4 […]

Read More

What do handstands have to do with fitness?

I was asked this question the other day. When first exposed to the CrossFit methodology, the handstand hold can seem a little out of place, if you were only expecting heavy lifting and furious paced circuits. But CrossFit is by definition comprised of 3 equal parts – 1. Weightlifting, 2. Monostructural (single cyclic) conditioning movements, […]

Read More

Member profile – Dan Oliver

I know you guys love Thursdays just as much as I do, the chance to learn more about another of our amazing community members!  Coach Nira caught up with Dan Oliver a while back for a good chat…. Name: Daniel Oliver Occupation: IT Systems Architect Born in: Hospital…. How did you first get exposed to […]

Read More

Make friends with (being) a beginner…..

“Make friends with being a beginner” – Ido Portal A great quote from one of the greatest students of movement.  In order to develop the kind of body control Ido can demonstrate, there has to be a willingness to give up your ego, to make mistakes (lots of them), to be ok with not being […]

Read More

One step forward, or one back…?

We’re officially into spring this week, which means our Spring Team Challenge is not far away.   It looks like many other gyms have the same idea, I’ve spoken at 3 in the last month to help them kick off their nutrition challenges, and Facebook is awash in excitement and anticipation. We are all motivated […]

Read More
Click here to see all previous posts.