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A cushy little number…

Life that is. Our society doesn’t have much in the way of discomfort anymore. Our advanced intellect and mastery of technology has allowed us to create so many labour saving devices, incredible feats of engineering and medical marvels that the most uncomfortable situations we encounter these days would have our grandparents ROTFLOL at us. Functional […]

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“there was a little girl…”

The classic poem by Henry Wadsworth Longfellow. There was a little girl, And she had a little curl Right in the middle of her forehead. When she was good She was very, very good,          And when she was bad she was horrid.  Reminds me of training to a certain degree. At […]

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Better than yesterday

On the plane back from Regionals, I watched a little Louis C.K. During one of his stand up comedy scenes he said, “My days start poorly because of the shape I’m in, because now, also, I’m 42, so I’m getting – I’m really on the decline. There’s never going to be another year of my […]

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Go hard/Go home – is that your choice?

Intensity and hard work are a necessary part of any effective training methodology, and none more so than ours.  But without the word ‘relative’ in front of them, there is a danger of misunderstanding what hard work and intensity look like. By relative, we mean your effort is in relative to your fitness level and […]

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Wishing vs wanting

I wish that I could teleport. As someone who loves to travel, the thought of being able to jump to another location or entire country in the blink of an eye is incredible. Luckily I don’t waste too much of day wishing this were true, because I know it’s impossible. Wishing for silly things doesn’t […]

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That second marshmallow

I’ve talked before about an experiment that took place in the sixties involving willpower, where a scientist used his four year old son and his classmates as subjects. Each subject was seated in a room with a desk and a marshmallow.  The researcher’s instructions to the child were “I’m going to leave the room for […]

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Battle Royale 9

We turned nine years old in February! Hard to believe…. CrossFit NZ was the very first affiliate born in New Zealand, now 1 of 140 odd, spanning the country, from the obvious big centres of Auckland, Wellington, Christchurch, to little towns such as Gore, Kaitaia, Mosgiel, and even my hometown of Te Awamutu. We’ve always […]

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The goal before the goal….

What’s your goal? Often a tough question, even if you think you have a fairly decent handle on your training aspirations. If you DO have a goal that is at least halfway thought through, it probably looks like; – I want to lose 10kg – I want to snatch 100kg – I want to compete […]

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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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