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Evolve

Apple gets hate for change. Constant software updates. Ports that aren’t compatible with other devices. Getting rid of ports altogether! No more headphone jack.. sacrilege!!! But you could also argue, that they are just trying to predict (or even drive) the direction technology will take us. At the lowest level, they are at least aiming […]

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Life has no off-season

You thought you were going to be reading a motivational article didn’t you? Sounds like it should be on a tshirt…. Of course, off seasons DO exist in sport, to allow the body rest and recovery. If you were always training like you’re about to represent your country at the Olympics next month, how long […]

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Consistency revisited

We talked about consistency in a post a while back, relating to consistency of practice, focus, effort. Today’s it’s concerning training frequency. Here’s a hypothetical situation for you. You join the gym. You are all fired up and gung ho, so you get right in to training 5 times per week. You keep this up […]

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Bypassing easy

We’ve discussed the use of tech in fitness before HERE.   Today I was listening to a podcast discussing the topic, and there was a fascinating story about extreme skiers. The use of helicopters to get up to hard to access peaks has revolutionised the sport, much like jet skis did for big wave surfing. However, recently […]

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CEO compensation

Have you ever read one of those biz articles that talk about the pay packets that the big corporate CEOs are on? They’re getting lots of zeros. It’s not uncommon for these top earners to be making in one WEEK, what we would make in one YEAR. How on earth can this be justified? We […]

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Member Spotlight – Matt G

Today we’re throwing a shout out to Matt Goodwin.  A chance conversation with Matt and his friend Sarah down at Kohi Cafe (thanks Baxter for facilitating that….) brought them along to CFNZ and it’s been 5 years already! Matt is a very thoughtful athlete, he loves to explore the finer details of his movement, which […]

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Understanding real fitness

Interesting exercise, after reading the below article in a business blog, I replaced every mention of ‘wealth’ with ‘health’ and ‘rich’ with ‘fit’ ________________________________________________________ Most people don’t really understand the mindset of the healthy. After all, if they did, they would be healthy as well. We’ve all heard the remarks: healthy people are lucky, healthy people had […]

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YBF

Apparently this acronym actually stands for a lot of different things. Your Best Friend. Young, Black and Fabulous. You’ve Been Framed…. I’ve always read it as, You’ll Be Fine. Recently, in conversations with clients and other gym owners, the topic of danger has come up alot. Dangerous movements, dangerous programming, dangerous competitions, dangerous coaches. And […]

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Why would you do that?

The Auckland marathon was on today, and as we live right next to the course, I had to pop down and watch the runners go by us at the 32km mark, starting the long slog back into the city. Chatting to a lady on the sidewalk, she said to me, “I see all the looks […]

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Gratitude – you can train it

Something that REALLY means a lot to me, is our potential to coach people in more than just physical fitness. Taking a moment to express gratitude for even simple little things, has been shown to significantly increase happiness and life satisfaction. As it is our mission to increase the quality of people’s life, helping them […]

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Consistency – the middle child of fitness

Mechanics, consistency, intensity. If you’ve done a CrossFit coaching course, you’ll know this phrase inside out.  As a member of a CrossFit affiliate, you will have heard it during your first week of training, perhaps even on day one when you stopped by to get some information about joining! The quick explanation of this statement, […]

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Heavy weights may not make you stronger

We have a guest post from Coach Krista today! You may have noticed that in general the FITNESS track perform more reps than PERFORMANCE for most strength based exercises. One reason for this is to allow you to get the right stimulus for your ‘training age’,  ie. how long you have been doing consistent strength […]

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Just. Forging Average Fitness.

It was so great to hear some of you talking on Saturday about the big performance goals you had for the end of the year. Way back during my first years in the fitness industry, part of my role was to sit down with gym members to write them a new program every 8 weeks. […]

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Shout Out – Emma Fairnie

Emma Fairnie can hit a golf ball pretty darn good.   As a pro-coach down at the Institute of Golf, she can also teach YOU how to do that.  It would be a great idea with summer coming up, for you to book a session or two with her, and get your swing sorted. We […]

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Training Thoroughbreds

Baseline testing kicks off this week! We’ll be consolidating all this strength, you’ve been building, and converting it into stamina. Tap N go movement for those who are comfortable/ready for it, barbell and KB complexes, heavier, higher output metcons etc. Paired with this will be more gymnastics, but starting to bring a little more kipping […]

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A slow CrossFitter…

It’s Reset Week!  Absolutely phenomenal work from you all during PR Week, so now it’s time to enjoy your progress, focus on just coming to the gym on the days you intended, and training for movement quality and the sheer enjoyment of using your body. It’s a great week to repost this from Coach Fred. […]

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The Bear – PR Week

Ok team, it’s time to see the results of your hard work over this last programming block.  Remember to get yourself logged in on Wodify and get all scores entered accurately (make accurate notes on all adjustments) for the retest. Please do your absolute best this week to get in early enough to warm up […]

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Mastery vs Masters

Great to watch the mature athletes throwing down at the NZ Masters competition on the weekend. Every year, there are more people getting involved, especially in the older classes, which is so good to see. There’s never any shortage of high intensity and brutal strength on display. Typically not too much skill however….. Now, that’s […]

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A little potential goes a long way

On a recent flight, faced with a complete lack of decent entertainment choice, I picked a movie with an interesting premise, but terrible execution, don’t waste your time on it… Lucy, involved a woman who after ingesting an overdose of a designer narcotic, was able to tap into all of her brain’s capacity. Homo Sapiens […]

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The CrossFitting Dad

Very proud to introduce a Father’s Day guest post this evening from Nick Jones! Nick currently trains out of RCF09, initially over at CFNZ.  Thanks for the input Nick, and well done on the thought and effort you’ve put into being an example to your son. _____________________________________________ This Father’s Day has me reflecting. It’s the […]

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