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Tuesday 23 December

piliTwo Days of Fitness left till Christmas! Today, we thought we would give your systems a little perk up before any holiday revelry, so we’re sharing our stash of Good Green Stuff!!

Like I have done in the past, you may currently take a multivitamin, “just in case” as part of your health and wellbeing routine.

It’s hard to know what is really packed into those horrible little brown pills, many of the vitamins and minerals are synthetic, and while that is not always the worst thing, I like to obtain my food and nutrients from real sources as often as I can. So Good Green Stuff is the first thing I have each morning (before coffee even!),  a blend of nutrient rich greens, fruits, vegetables and berries; as well as probiotics, digestive enzymes, herbs, vitamins, minerals and antioxidants.

I think it tastes pretty awesome too (Krista is still getting her head around it…..) but you can decide for yourself today.  We’ll have shots of it available in the gym. FITNESS

Hang Power Snatch

5 x 3

Alternate with;

Strict Pullups

5 x 5 negatives

Ring Dip or Pushup

5 x 3 negatives

Then,

10 DB Snatch

10 Burpee Box Jumps

AMRAP in 4mins

Rest 4mins

10 DB Snatch

10 OH Walking Lunge

AMRAP in 4mins

Rest 4mins

10 DB Snatch

10 Burpees

AMRAP in 4mins

PERFORMANCE

Power Snatch

Work up to a heavy 1.1.1

Then,

15, 12, 9

Power Snatch 42.5/30kg

Burpee

rest exactly 10mins

Repeat

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Monday and the week ahead…….

A great weekend just gone – round 2 of the Masters was another epic night, the usual Saturday morning awesomeness, fuelled by Pure Delish, and some fun at the beach on Sunday to cap it off…. Short week rolling into the Xmas break, don’t forget to check the schedule..           it’s […]

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Saturday 20 December

A triple whammy of morning classes as per usual team, and Kaz and her team at Pure Delish have hooked us up with some tasty post workout goodness. #seventhdayoffitness FITNESS 4 Front Squat 4 Burpee Box Jump Overs 50m Run AMRAP in 4mins REST 4mins 6 DB Snatch 6 OH Walking Lunge 12 Lateral Jumps […]

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Don’t just do something…..stand there..!

Wait, is that right?  Don’t just stand there, do SOMETHING! That sounds better….. Too busy, too tired, cant get to the gym, stuck at work, work party, family gathering, kids to organise, got a long travel schedule, whatever, there are a million reasons why you cant get a workout in leading up to, and during […]

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Member Spotlight – Alex McDonald

Alex McDonald Lawyer Lumsden, Southland How did you first get exposed to CrossFit at CFNZ? Take us back to your first workout… what was it, and how did it feel? I was first exposed to CrossFit, at the Big Boys Toys event last year. I had been running, but wanted something more engaging and interesting. […]

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Farewell Coach Craig

It is with heavy hearts, but thanks to his help, heavy barbells, that we must say goodbye to one of CFNZ’s original coaches, Craig Leonard.  Craig has been with us since our first location on Pilkington Road, and now it’s time for him to pursue other interests. His last classes will be Xmas Eve 4,5,6pm […]

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How often should you train to get awesome?

I saw a recent blog post from a company that specialises in logging workouts online for CrossFitters. They have data from hundreds of thousands of workouts, and from this they often put out some interesting graphs and hypotheses. They found that working out 5 days per week resulted in a 27% faster improvement in fitness […]

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Monday and the week ahead

Masters League Round 2 This Friday night from 6pm, we’re hosting mature athletes from around Auckland again for a short, fun competition.  Spectators/supporters are very welcome, just bring an edible contribution to the after dinner.   We’re still looking for a couple extra judges too, please sing out if you can help (545pm -8pm) Strength […]

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Saturday 13 December

As always, looking forward to an awesome morning of training, coaching, socialising and fun.  Don’t forget that after your workout, the coffee is on us around at Columbus.  #1stdayoffitness WORKOUT 50 KB Swings 24/16kg 200m Wallball Run 9/6kg 40 Wallballs 9/6kg 200m Wallball Run 30 KB SDHP 200m Wallball Run 20 TTB or Medball Situp […]

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Represent your country!

Most active kiwi kids growing up, had a moment where they dreamed of pulling on a black shirt embossed with a silver fern and competing for their country. And a few of them were fortunate enough to actually do it. Well for those who missed out, now is your chance. New Zealand is hosting the […]

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Member Spotlight – Jenny May Coffin

Caught up with one of our OG members today, to get the low down on what brought her in the rusty old doors of our first location.  Thanks for the words Jenny May! CrossFit Nz celebrated it’s 6th birthday this year.  How long has it been since you’ve been with us? I have been at […]

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Keep it simple…

A bit of a follow on from yesterdays post. Keep your nutrition simple. Protein – aim to get a moderate amount at each meal. Food quality – eat the best you can afford.  Seasonal, free range, fresh. Hydration – this is one I’ve been focusing on lately.  You don’t need to drink gallons, but a […]

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Why I hate meal plans

I’ve worked with a fair few people on nutrition over the past 10 years, and one of the more common statements I hear at the start of the relationship is, “I just want a meal plan”, and similar to this, “Just tell me what to eat…” I always thought it would be amazing if we […]

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Monday and the week ahead

New Benchmarks! Benchmark workouts are great as a point of reference, to see how you’re progressing with your training, and how you compare to your peers.  Last weeks Girl Friday was an example, with Helen, one of the first CrossFit workouts I ever did (and then I repeated it almost every week for a while […]

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Saturday 6 December

We’ve got a few peeps competing in HPU Playoffs at Les Mills City today.  Masters and Intermediate crew are there from about 7am and Rx from 11am. Hope to see a few friendly faces in the crowd! FITNESS 6 DB Clusters 6 Burpees AMRAP in 3mins Rest 3mins, then; 10 KB SDHP 10 Wallballs AMRAP in […]

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Congrats!

We had a few presentations to award at last weeks Xmas Party.  For those who weren’t able to attend, here they are for you now. Some serious, some not so much…. Biggest Grunter - Nic Szecket The Dan Rae Shirtless Award - Andrew Pearson Community Superstar - Lesa Komor   Dedication - Fritha Hanning   Top Newbie - Peter Hanning […]

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Member Spotlight – Cindy Lewis

Name: Cindy Lewis Occupation: Wonder Mum Place of birth: South Africa How did you first get exposed to CrossFit? Take us back to your first workout… what was it, and how did it feel?   When I was still down in Sunny Tauranga,  I was dragged to CF by a convert. At first I thought […]

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Do the opposite…

Our body is an amazing organism – a whole host of mechanical and chemical processes going on all the time, in order to keep the systems in balance.  That balance is tightly regulated, with very little tolerance allowed in either direction. For example, our internal temperature can only vary by a couple of degrees either […]

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Slow, Difficult Steps to Become Fit and Healthy

I read a nice simple article yesterday with a great title – Slow, Difficult Steps to Become a Millionaire.  Reading it, I could see that if you substituted fitness for money, it was almost perfect advice.  So that’s what I did……. 1. Stop obsessing about money fitness. While it sounds counterintuitive, obsessing over how fit […]

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Monday and the week ahead

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