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Saturday 25 October

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“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 on each arm

FITNESS

20 KB Swings

15 Medball Situps

10 Goblet Lunges

2 Wall Walks

100m Run with 20/10kg

AMRAP in 25mins

PERFORMANCE

20 KB Swings 32/24kg

15 TTB

10 Goblet Lunges

5 Wall Walks

100m Run with 20/10kg

AMRAP in 25mins

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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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Member Spotlight – Holly Britton

1. WHAT DO YOU DO FOR A JOB? I’m a doctor at Auckland hospital. My job title is medical registrar – I’m training to become a general physician/geriatrician. Been out of medical school for 4 years now….the training is pretty much neverending though which is fun. It’s a pretty busy job at times and it’s taken me a […]

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Hump Day Update

Just a reminder about a couple things on the rest of this week and next!! – First Friday.  Carried over from last week, due to Baseline testing, this week is Grace (30 Clean and Jerks 60/40kg) or Isabel (30 Snatches 60/40kg). – Friday 7pm, Nutrition 201 @ CFNZ.  An intermediate/advanced level talk for those who […]

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Athlete of the Month – Fritha Hanning

A few weeks ago I was able to write my name on the one year wall at Crossfit NZ and that makes it a great time to think about the progress I’ve made since I first walked through the ‘great big rollerdoors of doom’. That’s certainly how it felt on that first day when I was so lost and uncertain and […]

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Switching off….

Rolling over in bed yesterday morning, checked the time on my phone, then of course, was unable to resist checking Facebook…….. but the service was very patchy. We then discovered that due to the local substation fire, we had no lights, no coffee machine, no dishwasher for last nights dirty dishes, no stove or microwave […]

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Spring Challenge Baseline!

At CFNZ; heats will be starting from 7:45 through till about 10am.    When you turn up, go to the whiteboard, and write your name in the next available spot. Those who want the first heats need to be here BEFORE hand to get registered and warmed up. The workout takes around 30mins and you […]

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