Where ordinary becomes extraordinary.

FREE CONSULT – Let’s figure out what you need & how we can help. Come and chat with us about your goals.

click here to find out more
image description

Keep moving.

Robyn might be eligible for a SuperGold travel card, but she still carves up the slopes!

Robyn might be eligible for a SuperGold travel card, but she still carves up the slopes!

In the 9+ years I’ve been running an affiliate I have probably asked over a thousand people why they were considering joining our gym.  And 9 times out of 10 the answer was always “because I was bored doing x, y or z training program/sport”

There is no doubt that CrossFit has a lot to offer in the variety department.  And yet, there is a relatively recent development (certainly influenced in some part by the CrossFit Games), where athletes start to shy AWAY from variance.    And this ‘resistance’ seems to come mainly from the intermediate level athlete.

After those first heady days of massive progress, picking up new things every week, and PR’ing lifts and workouts left right and centre; things start to slow eventually, and the athlete has to work a little harder and show a little more patience to continue to see results.

But that can easily morph into a dogged repetition of either the movements that are already a strength, or excessively pursuing that one lift or movement that has been eluding them (pullups or muscle ups or double unders every day?), to the detriment of other work.

Both approaches are flawed, as all the movements in the ‘middle’ still need love in order to continue moving forward, but more importantly, so that you don’t lose the massive stimulus that variance has on your physiology (and psychology).

CrossFit founder Greg Glassman coined the eloquent “Fitness in 100 words” and the final sentence in that eloquent definition, is “regularly learn and play new sports” , but the word sports could easily be exchanged with movement.  If you want to disagree on the definition of sport, we’ll I’ve still got you with another passage from the same text, “mix these elements in as many patterns and combinations as creativity will allow…..routine is the enemy”.  

In the gym, we aim for enough repetition to improve the major movement patterns, and enough variance to keep you interested and having fun.

This is the inspiration behind the weird skills we hit you with sometimes during warm ups.  Each day, something is in the workout that you have more than likely NEVER done before.   I can literally SEE the new neural cells being built in your brain (we take care of #1 and #3, #2 is up to you!), while you are trying to get your head around a Hawaiian Squat or a QDR Pushup, or a Single Arm Barbell Snatch……

Some of them are so out of left field that you might feel like you should be standing on a piece of lino with baggy pants and a backwards cap doing a back spin instead of fitness……. but I have news for you….. back spins ARE fitness.

And then outside of the gym, it’s up to you to add as many other forms of physical movement practice that you can think of..

March 20 – 24

MONDAY

A.
Strict Pull Ups
Sets of 3B.
Wallwalks
AMRAP in 4
Rest 2
Burpees
AMRAP in 3
Rest 3
Situps
AMRAP in 2
A.
Weighted Pull Ups
Build to a heavy 1B.
Rope Climbs
AMRAP in 4
Rest 2
Burpees
AMRAP in 3
Rest 3
Situps
AMRAP in 2

TUESDAY

A1.
Paused Snatch Deadlift + Paused Hang Power Snatch
Sets of 3 x [1+1]
A2.
Single Arm DB Row
Sets of 10/armB.
10 Wallballs
15 SDHP
20 Kayaks
40 Single Skips
AMRAP in 12mins
A.
Hang Power Snatch + Power Snatch
Sets of 3 x [1+1]B.
10/6 Airbike
10 Thrusters 42.5/30kg
50 Dubs
E4M x 4

WEDNESDAY

A.
800m Row
400m Run
200m Suitcase Carry 25/15kg
100m Rack Carry
50 Bear Crawl
20 Walking Lunges
AMRAP in 40mins
A.
800m Row
400m Run
200m Suitcase Carry 25/15kg
100m Rack Carry
50 Bear Crawl
20 Walking Lunges
AMRAP in 40mins

THURSDAY

A1.
Strict Press
Build to a heavy 2
A2.
Hinge Ring Rows
5 x 6B.
1. 10 Pushpress
2. 15 TTB
3. 20 Russian Swing
Alt EM x 15
A1.
Pushpress
Build to a heavy 1
A2.
Icecream Makers
Sets of 5B.
1. 10 Pushpress 52.5/35kg
2. 15 TTB
3. 20 Russian Swing 24/16kg
Alt EM x 15

FRIDAY

A.
Hang Power Clean + Front Squat + Squat Clean
Build to a heavy set in 15minsB.
9 DB Burpees
6 DB Hang Power cleans
3 DB Front Squats
AMRAP in 3mins
Rest 3mins
3 sets, build weight each set
A.
Hang Power Clean + Front Squat + Squat Clean
Build to a heavy set in 15minsB.
In 3min:
30/20 cal Row
3 Squat cleans @ 80% of A.
Max Ring dips

3min Rest

In 3min:
30/20 cal Row
2 Squat cleans @ 90%
Max Pullups

3min Rest

In 3min:
30/20 cal Row
1 Squat cleans @ 100%
Max Burpee Box Jumps 60/50cm

Read More

Intensity is relative

Relative to; your fitness your mobility your training experience your levels of work/life stress your sleep debt how intensely you’ve trained the day before your nutrition over the past week your understanding of the movement your injury status your menstrual cycle your daily activity level at work your mood Intensity does NOT mean as hard […]

Read More

Calories revisited..

Calories.  We just can’t stop thinking about them… How many we eat, how many we think we SHOULD eat, how many are in a particular meal… whether that is a good or bad amount….. And of course how many of them we can ‘burn off’ during exercise… (even the rowing ergs have a calorie setting….) […]

Read More

Better than yesterday, also means tomorrow never comes…

“It’s not what you preach, it’s what you tolerate.” ― Jocko Willink Came across this quote last week……loved it.. We talk about having high standards of movement in our gyms all the time.  So many of our members receive praise for their beautiful movement when they participate in competitions.  In training the strict gymnastics are prioritised over […]

Read More

Seven years of the Open

The Open kicks off this Friday! Still not sure what that is?  Here’s a quick recap from back in 2013 We’re up to about 20 athletes signed up to go, great to see.  About the same as last year, but that’s really cool, considering we haven’t twisted anyones arm this year, it’s been under the radar somewhat. […]

Read More

Growth and progress

We have quite a few new faces around the gym lately, I hope everyone is doing what they do so well, and making them feel welcome.  The daily Name Game is in full swing to help out, and there’s always something interesting to be learned about your workout buddies…. Our new members will still no […]

Read More

The Pursuit of Mastery

09 member Nick Jones, once sent me a cool link to 10 books every coach should read.   I was glad to see that out of the 10,  I’ve either read them, or read a similar book.  One of the similar ones I’ve been reading, is the book Mastery, by George Leonard. Drawing on Zen philosophy and his […]

Read More

Member of the Month – Roshni Patel

  Our January Member of the Month is Roshni Patel!! Back in 2015,  she approached us with a request.  Her partner Aaron (also a member), was deployed overseas, and she wanted to know if we could keep her training a secret from him!  So that when he came home, she could give him a run […]

Read More

Open Season…..

So what is this Open thing that people are starting to talk about?? The Open is the first step in qualifying for the CrossFit Games. “Oh but that’s not me” I hear you say……….. however, this first step is designed to be as accessible as possible to as many people as possible. The CrossFit Games state […]

Read More

Remember, the goal is fitness…

We’ve programmed multiple daily workout options since 2012. There are a lot of opinions out there in the fitness world about the pros and cons of this….(but we all know the saying about opinions and orifices right….?)  Key is that you can make your ideas work for your demographic. Our two programming tracks allow a […]

Read More

When is a challenge not a challenge?

In the past, our Spring Clean Challenge was the most looked forward to event on our calendar. Eight to ten weeks of laser beam focus on nutrition, support, motivation and even competition from your gym-mates, and then a whole heap of cash on the line for the biggest physical transformation. And we had some epic […]

Read More

Two weeks of ‘Mulligans’….

So the first couple of weeks of the year are often not counted,  we’re still somewhat in holiday mode (and Xmas isn’t over until Aunty Mavis’ fruit cake and all that chocolate from Santa is completely finished right?!?!) Thus, this week tends to be the first OFFICIAL week of the year, with many of us […]

Read More

Member of the Month – Naki Palavi

1. CFNZ turned 8 this year!!  How long have you been a member? Started way back in 2010, had some time away, and rejoined in June of this year! 2. What’s going on with you right now?  Work, hobbies, projects etc.. Working @ Onehunga pools as a after school care stuff member and studying part-time @ […]

Read More

Fitness Frequency?

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 […]

Read More

Rest day…?

Rest Day or Not?? This is an ongoing debate, but from the literature & research, experience of my own and that of other members/athletes, it’s fairly evident that rest is really important for any type of training, no matter what level you are at. Most athletes know that getting enough rest after exercise is the […]

Read More

Love the ‘bad’ days.

Always nice to hear from someone that they are loving the workouts lately. But it’s rare that I’ve done anything different.  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 the […]

Read More

Find a way to NOT stop

Sitting around on a lazy Sunday today with some ‘mature folk’, discussing the upcoming World Masters Games in 2017, and what sports we’d all like to compete in.   The conversation touched on maintaining a high level of fitness, avoiding injury and/or managing them if they occurred.  There are many examples of masters-level weightlifters, gymnasts, […]

Read More

The finish line is where you finish.

Wayne Bennett is an ex professional rugby league player, who is now one of the best coaches in the game, working with St George Dragons, Canberra Raider, Brisbane Broncos, State of Origin, Australia and now England. He has earned a reputation amongst his teams for not only making them better players, but better people. Coach […]

Read More

Paused lifting – stop to go fast.

The Olympic lifts are technical beasts.  They take a while to learn, and while most athletes can achieve decent competence in a few months of focused practice; years can be spent chasing mastery. When we teach the lifts to a beginner, breaking the entire movement down into parts is of great help.  For instance, we’ll […]

Read More

An easy way to make a million….

No such thing right. We all know how to make a million dollars. Save every cent for years and slowly accumulate wealth, simple. But many people wouldn’t see anything close to a million worth of saveable income left after living expenses are subtracted, even after decades of sacrifice and socking every cent away. Saving is […]

Read More
Click here to see all previous posts.