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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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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 @ […]

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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 […]

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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 […]

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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 […]

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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, […]

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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 […]

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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 […]

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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 […]

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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 […]

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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 […]

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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 […]

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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 […]

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