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Saturday 31 January

andrew_emma

FITNESS

Burpee Plate Jumps

AMRAP in 4mins

Rest 4 minutes, then,

10 OH Walking Lunges

10 Slamballs

AMRAP in 6mins

Rest 6 minutes, then,

10 Medball Cleans

10 Situps

10 Russian Swings

AMRAP in 6mins

PERFORMANCE

Burpee Box Jumps

AMRAP in 4mins

Rest 4 minutes, then,

10 Pistols

20 Double Unders

AMRAP in 6mins

Rest 6 minutes, then,

20 Wallballs

20 Situps

20 KB Swing 24/16kg

AMRAP in 6mins

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Our most valuable resource

  No it’s not our airbikes….. Or our incredibly cheap, yet incredibly effective tyre sleds….. although they might come a close second….. It’s our coaching knowledge.  That is the main reason we are a bigger investment than your run of the mill commercial gym. “knees out!!” “elbows up!!” Common cues you will hear during a […]

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CrossFit Kids profile – Maia Szecket

CrossFit Kids and Teens classes kick off for Term 1 next week with some new class times added!  CLICK HERE to read more about it, and get in touch asap if you want to reserve one of the last places. HOW LONG HAVE YOU BEEN DOING CROSSFIT? A year HOW DID YOU FIRST HEAR ABOUT CROSSFIT? […]

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Good stress?

My buddy Craig Weller is an ex Special Forces ninja, as well as having a heck of a brain. He runs Barefoot Fitness Systems, a top training facility, and during a recent interview with the website AskMen,  he talked about a form of training known as Eustress. “Eustress, in basic terms, means good stress. In fitness, […]

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Compete right.

Fitness competitions these days are becoming more plentiful. I remember looking longingly at the roster of events scheduled in Australia a few years ago, where athletes could take their pick of comps, on an almost weekly basis. But it’s starting to pick up here too now, which is a great thing obviously for those who […]

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Are you ready to compete?

Witnessed a conversation between a couple of members yesterday.  One of them was recruiting for a team to compete at a local affiliate throwdown.  The other said, “thanks, but no thanks, I am focusing on building a base of strength and technique first, but then I will be very keen to get involved in the […]

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Athlete Profile – Vanessa Hoath

Aah Vanessa.  What a special soul she is……  Moving here last year from Melbourne, hailing originally from the UK, she has quickly found a special place in everyone’s hearts at the Rockstar 915am class.   She effortlessly matches an innocent, ‘who me?’ look with a potty mouth that would make a building site full of […]

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Mastery

Nick Jones, super intern, 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 text.  One of the similar ones I’ve just started reading, is the book Mastery, by George Leonard. Drawing on Zen […]

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Injuries equal opportunities

As most of you will know, I have had my fair share of injuries thanks to a lifetime of wear and tear, and now I am currently recovering from hip surgery. It’s probably been two years since I would consider myself completely “Un-Injured”. During all of this time unable to fully train, there has probably […]

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Monday and the week ahead

CFNZ Masters League Another great evening shared with the greater masters community last Friday down at St Heliers.  A double whammy workout designed to take people outside their comfort zone a little, as well as outside the gym on a fantastic summers day.  Thanks to everyone who has supported the league and what it stands […]

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Kettlebell Cold War

We perform two types of kettlebell swings in the gym.  The Russian (swung to shoulder height) and the American or CrossFit swing (which finishes at some point overhead). Both have benefits. The Russian version is the easiest to learn, is great for high rep posterior chain work, and has little demand on shoulder range of […]

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Member Profile – Amanda Thomas

We are talking to one of our veteran members today, Amanda Thomas, a regular at the Rockstar class, she has become very disciplined with her training, always setting a new goal and going after it. How long have you been a member at CFNZ? Just over 3 years How did you end up walking through our doors […]

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Speed vs safety

Are you planning on participating in The Open? So far over the past 3 years, there have been box jumps every time.  About 15 reps per round, 10-18min worth. That’s around 150 high force impacts to the foot, achilles and calf musculature. If your jumping/landing style looks like this….. And/or your foot position looks like […]

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Paleo = all meat, no veggies right?

“I’m not so sure about this Paleo diet, don’t you know that eating all that meat is bad for you?” How many times have you heard this from friends and family? All WHAT meat? Sure, it seems like all we do is worship bacon.  We had a tshirt printed for the gym with the statement […]

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Monday and the week ahead

Countdown to The Open This week we kick off our 7 week lead into The Open.  Of course, it’s not as much of a gym wide focus as it has been in earlier years, but we know there are plenty of people who’d still like to participate for fun this year.  The daily skill work […]

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December Athlete Of The Month

Adam Day was our 2014 Member of the Year, so that kind of makes him a shoe in for December……  This guy has come a long way since joining us nearly 3 years ago.  He’s a very valued member of this community and so I thought we’d take this chance to learn a little more […]

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CrossFit Games Open Qualifier

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 […]

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No you don’t have to start from scratch….

Don’t forget, this week we are back in action with the full schedule! We’ll keep you posted about specialty classes and Fundamentals that will start to work their way into the mix over the next month or so.  This is the year that we will finally see the tyres, yokes, prowlers, stones and kegs making […]

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Are you into resolutions?

I hope you have all had an amazing few days off and are feeling relaxed, refreshed and rejuvenated for some great training this year.  Have you made the obligatory NY resolution yet?  We talked about goals in class yesterday – everyone had some pretty cool ones. I’m of mixed opinion about them.  On the one […]

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What are you training for?

Competing is a big part of CrossFit, both within the workouts themselves and in weekend events. I love competing in CrossFit, I’ve been involved in every Regionals since they started, competed at the Games in the 2010 team, but I’m the first to say that you don’t need to compete in CrossFit events to be […]

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