Where ordinary becomes extraordinary.

FREE TRIAL – The only way to know CrossFit, is to try it.

click here to find out more
image description

Athlete Profile – Fred Lait

Snapchat--1443934753619579818-1

Fred has been interning in our early morning classes for a few months now, and has recently taken over the majority of the Sunday Mobility classes, it’s been great to get a physio in there to really drill down into the why and how of flexibility and stability.  If you haven’t been to one yet, do it!!  (but not this Sunday, you’re stuck with me this time… :)
1. What brought you to the fabulous box we know as Crossfit New Zealand?
My wife spent about 6 months training at 09 when we started CrossFit.  I came to drop in to a couple of classes and was lucky enough to have both Daz and Krista help me out with some ninja 2 word lifting advice that improved my lifts immediately.  When Daz announced that there was an intake of interns coming up ( about a year later) I came down to learn from the ‘Godfather’
2. When you aren’t working out or doing physio for the stars,… CFNZ stars that is, what do you do in your spare time?  
Nic and myself enjoy eating out and trying new places in Auckland.  We also plan elaborate holidays that we cant afford.  One day we might book a flight…maybe to LA in July….
3. Give one compliment to one of the last people you worked out with at CFNZ?
I have 2 here.  Marty Martin’s  squat position and overhead position has improved beyond recognition this last 6 months.  I know for a fact that he works on hips and thoracic mobility daily so it’s great to see that hard work paying off.  Secondly I started interning 7 pms and Kate Ringwood was in my first class.  I remember watching her squat was safe but looked a little shaky.  Tonight I worked out in the same class and saw her back squatting.  Well…it was like a different person.  Strong, straight back.  Knees wide, torso upright and great depth!  Also a real testament to the hard work she does coming in 30 mins pre class and working on position.  These two are really inspirational with the unseen extras that have made such a difference to their movement.
4. What is your favourite weird food combination? 
I would be happy with a plate of raw veg/apples/pears and a jar of peanut butter.
5. What exercise challenges you the most and why?
Upperbody gymnastics work.  Always tough for a big guy eh Daz?  I also cant work out the correct body position when I am upside down.  I always arch the wrong way.  That might be a prop thing though.  I am working hard at my mobility so the more technical movements are still a struggle (OHS/Pistols etc).  Probably easier to ask what I find easy.
6. I’m living on the edge with this question, but what internet site do you surf the most?
Why would you be living on the edge?  Not really an internet surfer but am always interested in MobilityWOD
7. Based on something you’ve already done, how might you make it into the Guinness Book of World Records?
My full name is Graham Jonathan Frederick Harkness Lait.  If you can use triple and doubles on the board it has the highest scrabble score of any name in the world.
8. If you could be told one thing you weren’t told  when you were a teenager, what would you like to have heard?
That I would have been a lot better at rugby if I didn’t have to carry around a 20kg weight plate in my jumper every week.
9. Finish this sentence: 
If I wasn’t afraid I would tell my wife she couldn’t get those ………..(insert shoes/handbag/lulu gear/french bulldog accesories/jewellry as applicable)
10. What is your best personal characteristic?
I think I’m pretty calm in most situations.  Although that may just be due to not being aware of how dangerous a situation could be.
11. What goals are you currently working on inside and outside of the box?
Improving mobility-I would like to be able to complete all basic barbell and gymnastic movements required in class with virtuosity.  Not fussed about how much I can lift-I just want to look pretty!  Wouldn’t mind if my lifting looked good too.  Outside of the gym I would like to have a better work/life balance.  I work long hours at present.  This means I am not always at my most communicative at home which isn’t really fair on my family.
12. Tell two truths and one lie about yourself. The next time I see you, I will be asking which one is the lie :)
1.  I got married in a small country town in Italy.
2.  I gave up a land title in the UK to move to NZ.  I was the 3rd Earl of Buckinghamshire
3.  Despite being frightfully posh I played age group rugby for Scotland.
13.  What is a song for which you thought you knew the words and later found out that you had them wrong?
       eg. Sweet dreams are made of these, 
             who am I to disagree,
             I travelled the world in generic jeans…
       (real lyric is: I travelled the world and the seven seas)
“I got my first real sickstream”  Real lyric is “I got my first real six string”  Summer of ’69 by Bryan Adams.  That’s right-I though Bryan Adams was talking about vomiting in a field during the heady festval days of summer.
14. Ok Fred! You are auditioning for Crossfit Idol.
      You have to program and perform your own met-con for the judges.
     You can decide if it is an AMRAP or for rounds.
     What is the workout?
      In 3…2…1… GO!
Oh Man!  The pressure!  I like the Met Cons with a movement that I struggle with alongside a movement that I enjoy.  How about this??
400 m run / 500 Row Scale Distance if needed
50 Kettlebell swings (24/16) – Love Scale to Russian and weight if required
40 Box Jumps Quite – Enjoy Box height or step up.
30 Wall Balls – Getting there Air Squat/Goblet Squat
20 Burpees – Meh Just Chew them
10 Pull Ups – Struggle street Ring Rows
16 minute AMRAP.  Bit grindy.
15. What motivates/inspires you to keep coming back to CFNZ?
Daz and the Coaching team have done a fantastic job of creating a real community.  Daz always speaks about making CFNZ the Third Place for the members, and it is great to see people hanging out around workout times, making friends, planning events and geeking out.  Also it has been awesome to see peoples movement improve so much over the last year-again a real testament to the environment the team have created for people to strive for perfection of movement over lifting heavy shit.
16. What is the biggest misconception about Crossfit that you wish to clear up right here, right now?
CrossFit is there to make you better at life, not better at CrossFit.  Greg Glassman’s definition of fitness in 100 words ends with “regularly learn and play new sports.”  Ideally for me this should be the first sentence.
17. Besides  The Little Engine That Could, what was the last self-help book that you read? Did it help? & how?
I haven’t read any tbh.  I read Raving Fans once but that was because it had pictures and colouring in.
18. What’s better — toilet paper rolled over the top? or underneath?
Over the top.  Why would you want it underneath?  However I do know that toilet etiquete demands that if you are in someone else’s house and the paper is underneath you musn’t change it.  It is considered rude because you are suggesting they don’t know how to place toilet roll on the holder.  I learn’t this in my compulsary etiquette lessons when I inherited my Earldom.
FITNESS

6 DB Snatch

Build to a heavy set

Alternate with;

Strict Pullups

5 x 1-3 reps

10 Double Unders

15 DB Snatch

20 Lateral Box Step Overs

AMRAP in 6mins

PERFORMANCE

Snatch Pull + Hang Squat Snatch

Build to a heavy set

Alternate with;

1-2 dsHSPU

10 Triple Unders

15 Russian Swings

20 OH Lunges 20/10kg

AMRAP in 6mins

Read More

No rep or bro rep???

Range of motion is a critical part of the CrossFit training methodology, and to me, the most obvious difference between a fitness facility that is using circuits and high intensity exercise as the latest fad, vs a facility that is using them as part of a well thought out strength and conditioning, coach delivered program. […]

Read More

CrossFit – CVFM at RELATIVELY HI

Yesterdays workout may have seemed a little easy for some of you (assuming you scaled correctly….. but that’s a whole ‘nother blog post….. What was with the 80% effort prescription?  CrossFit is all about going as hard as you can, no? No. …… oh, you want more explanation? CrossFit is defined as constantly varied, functional […]

Read More

Bent bars and bicyle tubing,,,,,

Aaah, the good ol days of CrossFit. Back when we opened NZ’s first affiliate, we had one pair of rings, that were cheap, thin plastic and cost about $200 (vs. about $70 these days, for top quality), just the one erg (second hand of Trade Me), and a bunch of super dense weight plates and […]

Read More

Practice…… every day??

So many skills to learn at CrossFit! And so many of you, are working so hard to master them. I overheard someone yesterday, saying they were going to practice ring dips EVERY single day until they improved. This approach, while an impressive commitment, is perhaps taking things a bit too far….. Yes, a higher frequency […]

Read More

5 Things That Will Supercharge Your Day.

It’s rare to find too many people craving Coca Cola and doughnuts for breakfast. Why?  Our mental strength and will power are highest first thing in the morning.  It’s not till that dreaded 3pm lull that we start craving a sleep and a chocolate bar.   So why not put this prime time, to good […]

Read More

Handstands make you better at…..

It often only takes something as simple as a handstand to put the worry up someone. That’s part of the reason why they are such effective exercises.  Forget about the bodyweight/gymnastics/relative strength required to hold a handstand, just getting up into that position might be terrifying enough for you.  Thus, the learning and the practicing […]

Read More

Mobility – that’s how we roll…

Now in the previous installment, I talked about the common practice of wandering into the gym just out of bed, or after a hard day at the office, and getting straight on to a foam roller to ‘warm up’.  In fact it does the complete opposite.  Dynamic, movement based mobility should be what you’re doing […]

Read More

We’re turning 7!

We’ve got a birthday coming up….. 7 years old in June! Hard to believe…. CrossFit NZ was the very first affiliate born in New Zealand, now 1 of 115 spanning the country. We’ve had a fun competition to celebrate every year, and it was great to have the wider CrossFit come in and celebrate with us; […]

Read More

GHD Machines – straighten your midline…

Lots of people asking advice on using the GHD machines lately. So I thought a re-do of an old blog post was in order, with a few additions… about how to use them and WHY we think they are worth the massive footprint on our valuable gym floorspace…… A recent study in the Journal of Strength and Conditioning […]

Read More

WoD For Nepal

Bit of a change to the rest of the weeks programming. We’re jumping on board with some good friends of ours over in Sydney, who have mobilised an army of CrossFitters in a very short space of time, to raise some much needed funds for Nepal. I wanted to get involved with this cause for […]

Read More

Coach Profile – Joe McPhee

We’ve had a lot of new faces come through the place since the new year, and since Coach Joe is the guiding light that steers them all through Fundamentals classes and into the main training sessions, I thought we should revisit Joe’s old client profile, so that you can all learn a little more about […]

Read More

Strategy vs. all out effort.

“The more any quantitative social indicator (or even some qualitative indicator) is used for social decision-making, the more subject it will be to corruption pressures and the more apt it will be to distort and corrupt the social processes it is intended to monitor.” – Campbell’s Law What Campbell’s Law is saying, is that as soon as […]

Read More

Going Rx is easier…..

As Rx’d. As Prescribed. The goal of any red-blooded CrossFitter. To ‘clock’ the workout, by being able to meet the load, rep, or technique demands, and to be able to write those letters (rx) up next to your score. It’s a cool feeling the first time you do it.  You are actually making progress it […]

Read More

Review/Preview

Awesome work to Anton Maisey (and Carl Grace from CF Dynamite) for claiming second in the HPU Masters Pairs comp on Saturday! Big thanks to everyone who made it to the 930am Saturday workout and/or brunch afterwards, awesome to catch up with everyone.  I think we should do that sort of thing a bit more […]

Read More

Limitless

I’ve discussed the concept of non-typical PRs within workouts a few times lately with people, so I thought it would be good to revisit this article…. We’ve talked often about the basics of the intensity, volume, and density in our workouts — and how they relate to making progress in your training. Too often you […]

Read More

Whole Life Challenge

We’re most of the way through the first week of our new training cycle.  I am SO impressed with how well everyone is moving right now, lots of really good choices being made with scaling, intensity and movement quality. Now we have always based our past challenges around nutrition.  But the information can sometimes get […]

Read More

Autumn Training Cycle

Yesterday we started a new phase of training.  It’s going to last 12 weeks, with some retesting at the end, of the benchmarks we set last week. You’ll also get a chance to do some of our other benchmark workouts, setting some more baselines to retest later in the year, and it’s kicking off with […]

Read More

Are you a resume or eulogy athlete?

Stumbled across this great article today….and thought of how it tied in to our training, our personal goals and community. It’s quite natural for us to be drawn to the best performances in the gym, the biggest weights lifted, the most reps done and the fastest moved.  But of course, all the while that is […]

Read More

Athlete Profile – Michelle Cranney

Todays profile is on Michelle Cranney. She officially started with us 4 months ago. She admits to officially embracing the CrossFit life (it seems it runs in the family…). She is feeling fitter and loving it! Whenever I see Michelle stroll through the door, she looks ready to take on whatever workout stands before her, […]

Read More
Click here to see all previous posts.