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Saturday 1 November


“Halloween″ - 31 reps of 10 exercises, AMRAP in 20mins with a partner.  One working, one resting.

Bring A Friend Day today.  If you haven’t been invited, come join us for a workout anyway, we’ll find you a friend.



31 Box Jumps

31 Jumping Pull Ups

31 Russian Swings

31 Walking Lunge

31 Medball Situps

31 Push Press


31 Wall Balls

31 Burpees

31 Single Skips


31 Box Jumps 60/50cm

31 Pull Ups

31 Kettlebell Swings 24/16kg

31 OH Walking Lunges 20/10kg

31 TTB

31 Push Press 20/15kg

31 Russian Swings 32/24kg

31 Wall Balls 9/6kg

31 Burpees

31 Double Unders

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My First CrossFit Competition….

I’ve been doing this CrossFit thing for about 15 months or so and, it’s rapidly become my sport.  But, although I’ve considered myself to be an RX athlete for a little while now,  the weekend of the Mount Team Nationals was my first real “CrossFit” competition. I’d been to watch a few comps before, including Battle of […]

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…..learn and play new sports…..

Those words are part of the classic “Fitness In 100 Words” from CrossFit founder Greg Glassman. Yet they are all too often the first ones that are forgotten, as people discover CrossFit, make amazing progress in their fitness, get hooked, enter their first fitness competition, and get even more hooked.  Now the training is the […]

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The week ahead!

All happening this week, and it’s a short one! Friday is Halloween.  Sure it’s an overcommercialised, American holiday aimed at the kids……..but that doesn’t mean it aint fun to dress up!  And we’ve had some fun with this every year.  But to make it a little easier on you this time around, we’re going to […]

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Labour Day = Hero Workout

What a great weekend away with the 4 teams for the Mount Team Nationals! Blending teams from both gyms, meant everyone was able to experience this event the way they wanted – competitively, or just for fun…..or perhaps a bit of both…… 26th and 31st for the two scaled teams, we don’t have the full […]

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Saturday 25 October

“Mount Team Nationals Taster” – a little cross section of what our teams are tackling this weekend!  Remember, just the 830am class today, closed Sunday and 5pm only on Monday. SKILLS Standing Broad Jump for distance – 3 attempts Standing Triple Jump for distance – 3 attempts Slamball Shotput for distance 9/6kg – 3 attempts […]

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Programming – art or science?

Coming to the end of the first week of our new program phase.  How did you find it so far?  Main changes are more regular accessory work in with the main strength movement, dedicated mobility work in between drills and skills, plus a little more emphasis on practice and quality in the conditioning pieces. Sometimes […]

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CFNZ Member Spotlight – Andrew Pearson

Today is always the best day of the week, because we get to learn more about one of the amazing people that make up our community. Coach Nira recently caught up with Andrew Pearson, who has been with us for about a year and a half now.  Andrew is a robotics engineer (which sounds pretty […]

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Sleep, you know it’s important…….

…..but don’t just listen to me.  World Masters Champ Amanda Allen knows the value of a good nights sleep.  And even if you aren’t wanting to CrossFit at an elite level, that shouldn’t mean you can’t LIVE at an elite level….. The Spring Challengers are tracking their sleep this week, as part of an individual […]

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Start em young?

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 […]

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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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