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Get fitter in just one day…

Yep, that was a deliberate click bait kind of blog title….. But unlike so many of those diet pill and celebrity fitness gurus out there pushing their rubbish, I can actually back up this statement. Big call? Not really. It’s a simple solution.  Work your weaknesses. If you have a 100kg snatch, that’s amazing.  But […]

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Athlete Recognition – Warren K.

This months Athlete Recognition goes to Warren Kelly!! “It’s been beyond awesome to be back at CFNZ. The programming, coaching and attention to detail is as good as ever, if not way better! It was PR city the other week for what felt like the first time in a long time! So many light bulb […]

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Going deep

There is a growing interest these days, in high level performance, and how it is achieved, whether that be in sport, in fitness, in cognitive function or in business. Everyone is looking for the best ways to study, train, invest and think, and of course, the most obvious place people start is with the aforementioned […]

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It’s Baseline time….

Block 2 of training will take us from the Baseline Week April 10, all the way through to PR Week beginning June 26, followed by a Reset Week. We’re going to harness our inner Leopards, and become supple, balanced, well moving athletes. We’ll achieve this by; ● Working on single limb strength (Split Squats, Single […]

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10 000 steps reps?

We’re encountering an interesting time as a species. On the one hand, we’re exercising harder than ever before, doing our functional fitness classes and bootcamps,  signing up for obstacle races in droves, and hacking our bodies and minds with beet juice, intermittent fasting,  mushroom coffee,  MCT oil, meditation, cold exposure and breathing practices. One the […]

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Be present to perform well

I’m terrible sometimes, for having my laptop open, the tv on and phone in hand, and Krista is trying to have a conversation with me….. after she gets the classic ‘yes dear’ she knows I’m not present…..   yep it’s very uncool, and of course, I’m not really being that successful at ANY of the […]

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A change of direction…

We know how much people love masochistic, brutal workouts, that don’t do much for fitness, but plenty for poor technique, joint pain and adrenal fatigue…   as much as we’ve resisted it, re realised that it was unfair, heck, unethical of us to prevent type-A humans from getting their endorphin hit….. So to reflect our […]

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Open and Out….

And that’s the CrossFit Open done for another year…….. Now what? Easy week. Just move. Have fun. Are you saying I need to rest? I’m only just hitting my straps here! I’m so fired up from The Open, that I’m raring to get started on a double day, conjugated, periodised, strength bias, gymnastic focused, Olympic […]

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Keep moving.

In the 9+ years I’ve been running an affiliate I have probably asked over a thousand people why they were considering joining our gym.  And 9 times out of 10 the answer was always “because I was bored doing x, y or z training program/sport” There is no doubt that CrossFit has a lot to […]

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Intensity is relative

Relative to; your fitness your mobility your training experience your levels of work/life stress your sleep debt how intensely you’ve trained the day before your nutrition over the past week your understanding of the movement your injury status your menstrual cycle your daily activity level at work your mood Intensity does NOT mean as hard […]

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Calories revisited..

Calories.  We just can’t stop thinking about them… How many we eat, how many we think we SHOULD eat, how many are in a particular meal… whether that is a good or bad amount….. And of course how many of them we can ‘burn off’ during exercise… (even the rowing ergs have a calorie setting….) […]

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Better than yesterday, also means tomorrow never comes…

“It’s not what you preach, it’s what you tolerate.” ― Jocko Willink Came across this quote last week……loved it.. We talk about having high standards of movement in our gyms all the time.  So many of our members receive praise for their beautiful movement when they participate in competitions.  In training the strict gymnastics are prioritised over […]

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Seven years of the Open

The Open kicks off this Friday! Still not sure what that is?  Here’s a quick recap from back in 2013 We’re up to about 20 athletes signed up to go, great to see.  About the same as last year, but that’s really cool, considering we haven’t twisted anyones arm this year, it’s been under the radar somewhat. […]

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Growth and progress

We have quite a few new faces around the gym lately, I hope everyone is doing what they do so well, and making them feel welcome.  The daily Name Game is in full swing to help out, and there’s always something interesting to be learned about your workout buddies…. Our new members will still no […]

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The Pursuit of Mastery

09 member Nick Jones, once 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 book.  One of the similar ones I’ve been reading, is the book Mastery, by George Leonard. Drawing on Zen philosophy and his […]

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Member of the Month – Roshni Patel

  Our January Member of the Month is Roshni Patel!! Back in 2015,  she approached us with a request.  Her partner Aaron (also a member), was deployed overseas, and she wanted to know if we could keep her training a secret from him!  So that when he came home, she could give him a run […]

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Open Season…..

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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Remember, the goal is fitness…

We’ve programmed multiple daily workout options since 2012. There are a lot of opinions out there in the fitness world about the pros and cons of this….(but we all know the saying about opinions and orifices right….?)  Key is that you can make your ideas work for your demographic. Our two programming tracks allow a […]

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When is a challenge not a challenge?

In the past, our Spring Clean Challenge was the most looked forward to event on our calendar. Eight to ten weeks of laser beam focus on nutrition, support, motivation and even competition from your gym-mates, and then a whole heap of cash on the line for the biggest physical transformation. And we had some epic […]

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Two weeks of ‘Mulligans’….

So the first couple of weeks of the year are often not counted,  we’re still somewhat in holiday mode (and Xmas isn’t over until Aunty Mavis’ fruit cake and all that chocolate from Santa is completely finished right?!?!) Thus, this week tends to be the first OFFICIAL week of the year, with many of us […]

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