image description

Member of the Month – Naki Palavi

1. CFNZ turned 8 this year!!  How long have you been a member? Started way back in 2010, had some time away, and rejoined in June of this year! 2. What’s going on with you right now?  Work, hobbies, projects etc.. Working @ Onehunga pools as a after school care stuff member and studying part-time @ […]

read More

 

Fitness Frequency?

I saw a recent blog post from a company that specialises in logging workouts online for CrossFitters. They have data from hundreds of thousands of workouts, and from this they often put out some interesting graphs and hypotheses. They found that working out 5 days per week resulted in a 27% faster improvement in fitness […]

read More

 

Rest day…?

Rest Day or Not?? This is an ongoing debate, but from the literature & research, experience of my own and that of other members/athletes, it’s fairly evident that rest is really important for any type of training, no matter what level you are at. Most athletes know that getting enough rest after exercise is the […]

read More

 

Love the ‘bad’ days.

Always nice to hear from someone that they are loving the workouts lately. But it’s rare that I’ve done anything different.  Sure, I’m constantly working to improve it, tinkering, tweaking, speaking to some of the finest coaching minds on the planet, experimenting, failing, learning…. But no matter the exact content, the principles are still the […]

read More

 

Find a way to NOT stop

Sitting around on a lazy Sunday today with some ‘mature folk’, discussing the upcoming World Masters Games in 2017, and what sports we’d all like to compete in.   The conversation touched on maintaining a high level of fitness, avoiding injury and/or managing them if they occurred.  There are many examples of masters-level weightlifters, gymnasts, […]

read More

 

The finish line is where you finish.

Wayne Bennett is an ex professional rugby league player, who is now one of the best coaches in the game, working with St George Dragons, Canberra Raider, Brisbane Broncos, State of Origin, Australia and now England. He has earned a reputation amongst his teams for not only making them better players, but better people. Coach […]

read More

 

Paused lifting – stop to go fast.

The Olympic lifts are technical beasts.  They take a while to learn, and while most athletes can achieve decent competence in a few months of focused practice; years can be spent chasing mastery. When we teach the lifts to a beginner, breaking the entire movement down into parts is of great help.  For instance, we’ll […]

read More

 

An easy way to make a million….

No such thing right. We all know how to make a million dollars. Save every cent for years and slowly accumulate wealth, simple. But many people wouldn’t see anything close to a million worth of saveable income left after living expenses are subtracted, even after decades of sacrifice and socking every cent away. Saving is […]

read More

 

The Split Clean

One of the movements we tested for this training block was the split clean. It was quite a unique movement for a lot of you, perhaps it seemed like some weird combo of the power clean and split jerk (in fact, some of you may remember mixing those two up and performing a semi-split clean […]

read More

 

The Silver Linings Playbook

If I had a dollar for every time I heard someone tell me that their physio thinks that CrossFit is making them rich, I’d be a lot richer than those physios…. During my masters thesis, I saw a lot of research that based their findings off correlation rather than actual causation (ie. just because something […]

read More

 

The easiest way to improve your nutrition

Stop drinking your food…… Consuming energy via liquid is the easiest way to over-consume calories (in a world where this is easy enough already with whole food) and to drive blood glucose and insulin levels up (which messes with energy levels, mood, cravings and body fat storage). Smoothies, coconut water, juices, latte bowls and sports […]

read More

 

Athlete of the month – Isaac Higgs

1. CFNZ turned 8 this year!!  How long have you been a member? Geezz I think it might be close to 4 years, however long it is I still wake up Mondays excited to get my first workout of the week in.2. What’s going on with you right now?  Work, hobbies, projects etc.. Hobbies ?? If I’m lucky […]

read More

 

CrossFitting slow…

Here’s a re-post from Coach Fred .  Fred is also available for physio appointments throughout the week.  Tap into his vast knowledge of rehab, prehab and movement drills to ensure your body is running optimally. My CrossFit journey began about 3 years ago.  It was 6 months before my wedding and I thought I should […]

read More

 

Just. The most average word in fitness

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 6-8 weeks. First thing would be to ask about their goals. With few exceptions, I always got the same answer, and literally word for word. ‘I just […]

read More

 

A Turkish delight for your midline

We’re a big fan of the barbell for building truly epic levels of strength and power, but there’s something about the awkwardness of dumbbells and kettlebells that helps us develop real world capacity to exert force.  The Turkish Get-up is considered a classic KB exercise, but it’s actually much older than that.  It is believed […]

read More

 

Strength is practice

We’re kicking off our final training block of the year this week, with a series of tests that will allow you to set baselines and attempt to improve them upon retesting in 10 weeks (a little early due to Xmas).  It also provides valuable feedback on the efficacy of our programming.  We’re forever tinkering and improving, […]

read More

 

 

Wednesday Weightlifting Wisdom

We ain’t exactly world class weightlifters here, but we did get a few started on their journey!  One thing we think we do well at, is simplifying the stuff that can seem quite complicated, and keep the emphasis away from the minutiae, so that people can just have fun throwing heavy weights above their head […]

read More

 

Forward lunges aren’t that friendly….

Walking lunges have been a popular addition to fitness competitions for many years now, and in 2016 they were included in The CrossFit Open qualifier as well. It’s a great movement to include in training, but often in a class based setting, logistics mean it must be performed on the spot. If you normally step […]

read More

 

Gratitude. Not just being stoked for PRs…

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 […]

read More