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Make friends with (being) a beginner…..

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“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 awesome.
Mastery takes a long time, time that can seem like an inexorable crawl, with seemingly no progress, particularly for an intermediate/advanced athlete.  But embracing the early processes of skill acquisition, where you are a little clumsy and unsure of yourself, are also the times when you can learn the most.
While we’re on the subject, you should make friends WITH a beginner as well!! Mentoring our newer members is one of the most selfless things you can do within our community.  Trust me, the CrossFit Karma gods will ensure you automatically PR your Fran as thanks…

FITNESS

A.

Back Squat

5 x 8

Ring Row

4 x 12

B.

10 DB Power Snatch

50m Sprint

AMRAP in 4mins

Rest 4mins

200m row

200 single skips

200m run

Finisher

30-20-10 Russian Swings

PERFORMANCE

A.

Back Squat

5 x 5

Ring Row

4 x 12

B.

5 Front Squat  60/40kg

10 Box Jump 60/50cm

AMRAP in 4mins

Rest 4 minutes, and then .

15 Deadlifts 60/40kg

50 Double-Unders

AMRAP in 4mins

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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 […]

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The metcon is not the WOD

The metcon is not the WOD. The Workout of the Day is the entire training session, start to finish. It’s easy to think the metcon is the main piece.  It’s the most intense, gets your heart rate through the roof, challenges your lungs ability to deliver oxygen, and leaves you spent. Most of us aren’t […]

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Saturday 30 August

FITNESS 10 DB Cleans 10 DB Row 10 Burpees AMRAP in 7mins Rest 5mins 10 Russian Swing 10 Pushpress (DB or BB) 10 Lateral or Box Jumps AMRAP in 7mins PERFORMANCE 10 Hang Power Cleans 45/30kg 10 Pullups 10 Burpee Box Jumps AMRAP in 7mins Rest 5mins 10 Hang Squat Cleans 10 Pullups 10 Burpees […]

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The secret……

Coach Krista has been so productive on her trip!  Another blog post from her for you guys….. Intensity.. One of secrets of CrossFit Here at CFNZ we take your safety and well being as our number one priority. When you start with us we advise you to take it slow, work on technique, aspire to […]

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Member Profile – Sene Fidow

Coach Craig caught up with one of our long standing members recently for a chat – Sene Fidow. How did you end up walking through our doors for the first time? I was looking for a gym to go to and my mate from work told me about CrossFit and CFNZ. I also remember seeing […]

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You can never have enough…

…strength that is. Strength is not only the fitness component that many other fitness components are derived from (eg. you need strength in order to produce power, speed, agility, in comes in handy for stamina too), but it’s also the component that is usually most lacking in development amongst the general population. Cool thing is […]

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Travelling fitness

I am at the beginning of a month long trip. To be honest I was a little terrified of how on earth I was going to keep up and hopefully, exceed my current level of fitness while I was away. Here are a few things I have found most helpful.. Having a goal.  I have […]

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I am not a robot…!

I was talking to robotics dude Andrew Pearson during the Mobility class on Sunday – he mentioned that robot arms need a huge base of support in order to repetitively move loads; loads which are often no more than about 5kg!! Now think about a human arm, it’s base of support is the scapula, but […]

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Saturday 23 August

FITNESS 6 DB Hang Squat Cleans 6 Pushups AMRAP in 3mins Rest 3mins, then; 6 DB Snatch 6 Box Jump or Lateral Jump AMRAP in 3mins Rest 3mins, then; 6 DB Pushjerk 6 Situps AMRAP in 3mins Rest 3mins, then; 1 round of each AMRAP for time. PERFORMANCE 3 Squat Cleans 70/45kg 6 Ring Dips […]

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Strength is broccoli…

There are many things that differentiate CrossFit programming from other forms of training. The emphasis on functional movements. The virtuosity that is encouraged and respected of those movements. The high intensity those movements are executed with. The importance of expert coaching. The support, motivation and general awesomeness of the community. And a lot of strength […]

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Member Profile – David Jack

Today we’ve got a profile from one of our coaching interns Nick Jones.  Cheers Nick! Hard grafter, consistent trainer, great guy to have a yarn with, all-round funny man, worldly … did I say all round funny man? Introducing … David Jack! 1. HOW LONG HAVE YOU BEEN DOING CROSSFIT? My CrossFit birthday is 28th November […]

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Life hacking, or life avoiding?

It’s fashionable at the moment to hack your nutrition, hack your sleep, hack your workouts and even hack your coffee in order to gain the maximum possible benefit for the minimum possible effort. Some of these hacks are fascinating, and have potential.  Tim Ferris’ Four Hour Body is a great read for examples of things […]

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There is no new wheel to reinvent

We’re there already. It’s been done. Anyone who tries to tell you they have a revolutionary new training system, group of exercises, or diet plan is possibly going to throw in a few shares of the Auckland Harbour Bridge as well….. Many gyms and trainers find they constantly have to introduce new classes to keep […]

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What do you value?

One of the neighbouring businesses had a 70% off clothing sale recently. I noticed while I was slogging through some hard 400′s, that most of the cars parked outside were luxury models. It made me wonder, were these people well off because they only bought stuff on special? Or was it simply a case of […]

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Saturday 16 August

FITNESS Find a heavy 3rep TGU on each arm, then; Partner Workout P1. 200m Sled Drag During the sled drag, P2, does AMRAP of: 10 Burpee Step ups 10 Situps 10 DB Pushjerk Then switch and repeat until you’ve completed 3 drags each. PERFORMANCE Find a heavy 3rep TGU on each arm, then; 20 DB […]

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The Workout Brief – an opportunity

It’s cold dark and wet out there. If you’ve just had a long day at work, or a less than decent nights sleep, you are going to be less than optimally motivated to come along to CFNZ and hang out in the cold warehouse.  Standing around for 5-6mins listening to the workout brief is usually […]

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Member Profile – Blair Smith

Blair Smith has been with us for almost 3 years, and is a stalwart of the 540am crew.  If you are feeling bleary eyed, and unmotivated to hit a workout in the cold, dark, early hours, Blair is a guy you want in your class.  His class clown demeanour, hides a focused, technical athlete; so […]

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I see weak people…….

Get a six pack, lose the bat wings, trim those thighs, get rid of the saggy bum, thigh gap, etc etc….. most advertising, media and mindset regarding fitness is all about losing fat. Rarely do you hear anything about muscle, outside of the ‘fitness freaks’ and bodybuilders…. During my degree, I worked in the Exercise […]

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