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The right to change your mind….

Time_mag_reversal

Although not a science publication, Time has a lot of influence.
They were one of the first to scare people away from fat, but it’s great to
see that they have changed their stance finally.

I can remember about 20 years ago, when I was first getting into lifting weights and thinking about health; I used to make myself egg white omelettes.  I couldn’t eat the yolks of course because they were full of nasty fat!!

There was a time when I can remember eating no more than 10grams of fat in an entire day, I was so good at cutting it out.

This was a response (and a very common one) to the scientific knowledge at the time – that fat was not good for us.

The thing about science, is that when practiced correctly, it should be about doing everything in your power to DISPROVE ideas and theories.    But arrogance and ego often lead top thought leaders to do anything in their power to avoid being proven wrong, and that is bad news for the recipients of that knowledge – us.

Nutrition is an area where this arrogance is rife.  If someone is still preaching EXACTLY the same message now as they were 10-20 years ago, you should be suspicious that they haven’t bothered to continue learning.

But the good news is that the tide is turning.   We have a lot of smart people who are willing to admit that they were wrong about some things, and are keen to keep learning, and developing, so that they may share that knowledge with us.

Tim Noakes – a exercise science professor in South Africa (and long time low fat marathoner) is one of those who was not afraid to stand up and say he was wrong.

In New Zealand we have great people such as Mikki Williden, Grant Schofield, Caryn Zinn, Jamie Scott and Cliff Harvey; all of whom are bucking the system and delivering a message that has developed from critical thinking, common sense and a willingness to be wrong, and keep learning.

Same goes for you.

Keep thinking, keep learning.  There will always be people telling you what is best, but your health is ultimately up to you.

FITNESS

A.

Front Squat

5 x 5

B.

10 Wallballs

10 Burpees

AMRAP in 5

Rest 5

10 Slamballs

10 Lateral Jumps

10 Walking Lunges

AMRAP in 5

PERFORMANCE

A.

Front Squat

5 x 5

B.

5 HPCl

10 Rev Lunges

15 Lateral Jumps

AMRAP in 5mins

Rest 5mins

5 Front Sq 60/40kg

30 Double Unders

AMRAP in 5mins

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No time? No worries….

Yesterday I wrote about how effective your hour of training can be if you focus. And that training all day, was not an essential requirement to achieve a high level of fitness. In fact, you can often get by with even less than an hour. Many of you have spoken with me or the other […]

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It’s not the years in your life…..

…..it’s the life in your years…. Heard that quote before? How much life have you crammed into YOUR years so far? This quote also applies quite well to your training.  Our sessions are 50-60mins long, and sure some of you have the luxury to spend 30mins either side of that to work on other things, […]

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Saturday 19 July

Happy Saturday everyone!  Next week we start another training phase.  No major changes (why mess with perfection right…?  but you’ll see a couple of differences. – slightly increased deadlift frequency. – dedicated gymnastic skill practice on most days, but particularly on Thursday. – Thursday’s strength piece will have more of a gymnastic focus (as opposed […]

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Friday 18 July

When I tried to gain muscle I failed….. Took all the supplements in the world…. Tried body part splits, high volume, high intensity, giant sets, drop sets, forced reps, partial reps, negative reps, assisted reps, pre-fatigue, post fatigue…… When I tried to lose fat I failed….. Took all the supplements in the world Did steady […]

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Wise words from Bruce…

“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times” -Bruce Lee How do we acquire a skill? Practice. Acquiring multiple skills at once, means watering down your available time to practice each one, which may lead to sub optimal development of […]

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Compete at something…

Competing is a big part of CrossFit, both within the workouts themselves and in weekend events.    Back in 2008 when I started CrossFit NZ, almost every other affiliate owner competed at CrossFit at a high level.  I still talk to people who want to open their own, but are concerned they aren’t a good […]

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Just a phase….

We’re moving into another phase of training shortly team! But this week, is just good ol fashioned, constantly varied functional movement, to transition out of our incredibly successful PR week and get our bodies ready for next week.  This is a good time to unknot any niggles you may have picked up as you peaked […]

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Monday 14 July

Great work to Joelene Neville and Coach Krista for their efforts at the Industrial Athletic Invitational on the weekend!!  This was Krista’s first high level comp, placing 13th and Joelene came away with a second place finish! Great job to everyone who competed, this is the only outside comp CFNZ/RCF09 gets involved with from an […]

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Saturday 12 July

This weekend we’re helping to run the Industrial Athletic Invitational comp at the NZ Fitness Expo.  Joelene and Coach Krista from 09 will be competing with the best athletes in the country, and they’d love your support. If you book online, you will score a bit of a discount with the code IAI2014.  The workout today […]

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You’ll get no (para) sympathy from me….

Chatting with someone recently and they talked about their introduction to CrossFit being some pretty severe programming – high volume, very heavy, high reps etc.    Also the concept of rest was fairly foreign. You know how much we encourage the opposite here – sensible training, good variance, mobility, sleep and nutrition. Sleep is one […]

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Member profile- Michelle Christie

Today we’re hearing from Michelle Christie!!  Coach Nira caught up with her recently for a chat…. How were you introduced to CrossFit and CFNZ? I have a few friends who have been banging on about CrossFit for ages, and we had been joking around about the cult they belonged to.  After a while I started […]

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Paleo on pennies

Yesterday we talked about the rise of Pseudo Paleo, and how all the sugars from non sugar cane sources can fool people into thinking that their treats are one step removed from broccoli….. The other thing about Paleo treats is they are expensive!  So perhaps use the damage to your pocket as a way to […]

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Pseudo Paleo

Did you know that there are about 50 different ways to label sugar on foods? And because ingredients must be listed in order of greatest quantity, savvy manufacturers are able to ‘dilute’ the amount of sugar there appears to be in a product by splitting it into 3-4 different types of sugar and listing them […]

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Handstand pushups vs women

Handstand push-ups vs  Women…….. and the Fix Ok please don’t get me wrong ladies. But this a most common thing that I have encountered over the years of coaching. Women are more fearless in going upside down, but generally lack  the strength to hold the position. On the other hand, men are less confident in […]

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Saturday July 5

FITNESS 10 DB Snatch 8 DB Row 6 DB Thruster AMRAP in 6mins Rest 5 minutes, then… 10 Goblet Squat 10 Slamballs 10 Step down Box Jumps AMRAP in 6mins Rest 5 minutes, then… 10 SDHP (KB) 15 Situps 20 Lateral Plate Jumps AMRAP in 6mins PERFORMANCE 5 Power Snatch 52.5/35kg 10 C2B Pull-Ups 15 […]

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Things that are cool….

Things that aren’t cool…. Bullying Wearing jeans halfway down your butt Highly ambiguous or vague posts on  your Facebook profile intended solely to garner a high volume of responses. Not taking rest days from training. Lifting more weight than you can technically manage. Not keeping a workout diary. Things that are cool……. Fresh avocado pouches. […]

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Member profile – Stefan Covic

Coach Craig caught up with Stefan for a quick chat recently. Where are you originally from and how long have you been a member at CFNZ? – I’m born and bred Jafa – although half my family are from Croatia,  I’m too Kiwi to call myself Croatian though. This is the second time I’ve been […]

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Get a grip…..

On deadlift days, or high rep workouts with barbells, DB’s or KB’s, perhaps with pullups or toes to bar; do you ever find that your grip is the limiting factor? The number one piece of advice we give to improve your grip, is often the same advice we give to improve ANY limitation in CrossFit […]

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No need for the fancy stuff…..

  When I was a teenager, I practiced Kung Fu for many years. And I thought I was really good! We practiced tons of different strikes, including many jumping, spinning, turning, twisting, superhigh kicks. Unfortunately, all those flashy movements meant I was rubbish at actually fighting……..  I didn’t have the basics down pat, as I […]

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