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Start em young?

Second place Mount Team comp, back in 2011.....looking forward to seeing how our teams go this year.  Four teams, 2 gyms, 1 community!

Second place Mount Team comp, back in 2011…..looking forward to seeing how our teams go this year. Four teams, 2 gyms, 1 community!

Bit of controversy floating around Godzone at the moment over a suggestion by a dietician that kids could benefit from avoiding the ol white bread sammie in the lunchbox..  That dietician was Caryn Zinn, and she is doing some good things over at AUT in the lower carb, higher fat world of nutrition.

Campbell Live asked a few other dieticians for their own take on a healthy lunchbox.  Some interesting ideas.  Most not so healthy, with the usual justifications such as ‘kids need a treat’ , ‘we don’t want to deprive them’ etc.

Obviously, I have no idea what it is like to raise a child, and I also don’t think that 100% avoidance of junk food is a sensible way to teach your kid about good nutrition, but surely the  lunchbox is a great opportunity to ensure high quality real food on a daily basis….  What do you think?  How young do we start teaching our kids about healthy food?

You can watch the clip HERE.

Now, we normally don’t bother practicing workouts before a comp.  It kind of takes the fun out of it…. :)  BUT, workouts 2,3,4 of The Mount Team Nationals could benefit from a practice, at the least to avoid any Sunday soreness.  So take your pick from the 3 options under the Performance tab.

FITNESS

A.

Front Squat

5 x 5

Single Arm DB Row

3 x 8 e/arm

B.

10 Russian Swings

10 Goblet Lunges

AMRAP in 5mins

Partner Finisher

100m Farmers Walks

- while P1 is doing Farmers Walk, P2 does AMRAP slamballs

- Rest 1min and switch

2-3 rounds.

PERFORMANCE

A.

Front Squat

5 x 3

S/A DB Row

3 x 8 e/arm

B.

Mount Games Teasers

2 TGU buy in, then;

10 KB Swings 32/24kg

10 Goblet Lunges

AMRAP in 5mins

or,

21-15-9

Deadlift 100/75kg (80/55kg)

TTB (Slamball Situp 20/12kg)

or,

7-5-3

Snatch 60/40kg (40/30kg)

MUp  (Pushup)

Partner Finisher

100m Farmers Walks

- while P1 is doing Farmers Walk, P2 does AMRAP slamballs

- Rest 1min and switch

2-3 rounds.

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The week ahead!

We embark on a new phase of training this week, after last weeks awesome PR central.  Make sure you record your results from last week somewhere safe for next time. You’re going to see some more accessory work paired with the strength piece to both improve structural and single limb balance, but also increase the metabolic […]

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Saturday 18 October

WORKOUT Run 800m together 80 DB Snatch (divide reps w/ partner) Run 800m together 60 Burpee Box Jump Overs 60/50cm (divide reps w/ partner) Run 800m together 40 2 for 1 Wallball 9/6kg (divide reps w/ partner)

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Deliberate Practice

With the end of another PR Week, comes another cycle of programming. The previous cycle has ushered in a heavy emphasis on gymnastic skills.  And I’ve seen lots of pretty cool stunts happening around the place as a result – major handstand walking success, muscle ups, particularly strict, levers, icecream makers, circle ups and forward […]

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Train with focus and aggression

Back when CFNZ was a bootcamp, we had a slogan – no mirrors, no machines, no meatheads.   Now that we’re a dedicated brick and mortar facility, we only have mirrors in the bathrooms, and our only machines are the ergs and airbikes. But what about the meatheads? I have certainly seen a ridiculous amount […]

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“Fatigue makes cowards of us all”

Famous NFL coach Vince Lombardi once said ”fatigue makes cowards of us all”. But Professor Tim Noakes, who is also famous (but in the realm of exercise science), thinks it’s the other way around. He essentially says that if you are a bit of a fraidy cat when it comes to hard work, you will naturally […]

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3 Good Reasons To Put Weight Over Your Head

Friday we had moderately heavy weights getting snatched and cleaned over en mass during the benchmark workouts Grace and Isabel.   Today we were snatching, cleaning and jerking for max load during our first day of PR Week. Some of the highlights for me: – 20 odd people in the 6pm class on Friday night, […]

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What’s happened, what’s gonna happen

Such an awesome time  in the gym last week!  The warmer weather and longer days has brought a few stragglers out of the woodwork and Girl Friday, starring Grace/Isabel was just one epic class after another.  Everyone moved so well, and put in so much effort, it was truly awesome to watch.Well done to Fritha, […]

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Saturday 11 October

FITNESS 1000m Row or 800m Run 30 Russian Swings 20 Pushups 30 Medball Situps 20 Burpees 30 Russian Swings 20 Slamballs 1000m Row or 800m Run PERFORMANCE 800m Run 30 KB Swings 32/24kg 30 HR Pushups 30 CTB Pullups 30 Burpees 30 TTB 800m Run

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It’s not JUST Fitness….

Coach Krista has a rant she needs to get off her chest!!!! Coach “which WOD are you doing today?” Athlete “Oh just Fitness….” From this day forward anyone that says that they are doing ‘just Fitness’ has a 2 burpee positivity reward! Why is our Fitness programming not ‘just’ fitness? When you look around the […]

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Member Spotlight – Holly Britton

1. WHAT DO YOU DO FOR A JOB? I’m a doctor at Auckland hospital. My job title is medical registrar – I’m training to become a general physician/geriatrician. Been out of medical school for 4 years now….the training is pretty much neverending though which is fun. It’s a pretty busy job at times and it’s taken me a […]

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Hump Day Update

Just a reminder about a couple things on the rest of this week and next!! – First Friday.  Carried over from last week, due to Baseline testing, this week is Grace (30 Clean and Jerks 60/40kg) or Isabel (30 Snatches 60/40kg). – Friday 7pm, Nutrition 201 @ CFNZ.  An intermediate/advanced level talk for those who […]

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Athlete of the Month – Fritha Hanning

A few weeks ago I was able to write my name on the one year wall at Crossfit NZ and that makes it a great time to think about the progress I’ve made since I first walked through the ‘great big rollerdoors of doom’. That’s certainly how it felt on that first day when I was so lost and uncertain and […]

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Switching off….

Rolling over in bed yesterday morning, checked the time on my phone, then of course, was unable to resist checking Facebook…….. but the service was very patchy. We then discovered that due to the local substation fire, we had no lights, no coffee machine, no dishwasher for last nights dirty dishes, no stove or microwave […]

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Spring Challenge Baseline!

At CFNZ; heats will be starting from 7:45 through till about 10am.    When you turn up, go to the whiteboard, and write your name in the next available spot. Those who want the first heats need to be here BEFORE hand to get registered and warmed up. The workout takes around 30mins and you […]

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Spring Challenge starts tomorrow…..

…..but you COULD just start today…..why wait?? Ooops I just ate that chocolate biscuit, I may as well eat the whole packet….. I missed two workouts this week, it’s obviously not going my way, so I may as well just flag the rest of the week….. From Monday…..New Years Day…..the day after my birthday/graduation/work do/any […]

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CrossFit NZ Member Spotlight – Greg Hunter

HOW LONG HAVE YOU BEEN DOING CROSSFIT? 1 year. HOW DID YOU HEAR ABOUT CROSSFIT? Through my friend that did it – Connor G. WHAT MEMORIES DO YOU HAVE OF YOUR FIRST FEW DAYS? My friend spewing on his first day…….. WHAT ARE SOME OF THE CHANGES THAT YOU HAVE NOTICED SINCE STARTING CROSSFIT? Losing […]

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Spring Challenge Schedule

Ok!  Here’s how the rest of your year is looking, we’ve got all your social activities planned out until just before work Xmas parties start…… Last chance to enter is Friday 5pm, so we’re going to sweeten the pot.  Anyone who signs up a friend or family member to a CrossFit membership will get the […]

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