Auckland Gym: affordable personal training: High intensity workouts improve fitness strength and sport performance

CrossFit has been called 'the fastest growing fitness movement on the planet!' - Become a part of it.

CrossFit New Zealand is a functional strength and conditioning facility where fancy machines and mirrors are avoided and 'real world' fitness is pursued.  Our training methods are designed to foster motivation, friendly competition, and results that are far above the average.

CrossFit is the official program for the Navy Seals, US Marines, and many police/fire departments. It is also used by elite athletes and thousands of regular people worldwide.  We use body weight exercises, medicine balls, free weights, climbing ropes, jump ropes, kettlebells and pull up bars to design challenging workouts suitable for any fitness level. 

The training is hard, but anyone can do it, if they are willing to work as hard as our people do. This is not a normal gym; you are coached every step of the way to achieve amazing results.

Tuesday

CrossFitters - The Modern Cavemen............

Workout
Back Squat, Pullup 3 sets of 5 reps
Alternate between the two exercises
Then:
21, 15, 9 reps of:
Box jump 50cm
Pushup
200m sprint

Park - Zercher Squat + HSPU + Pullup 3 sets
Then:
21, 15, 9 reps of:
Box jump 50cm
Pushup
200m sprint

Dirty weekend

 

One way to get over the crappy weather is to embrace it head first.  A fun day had by all at the Tough Guy/Gal mud run yesterday.  Well done to Mike M for taking out the Old Brutes section.  Put this one on your calendar for next year!

Workout - Practice Squat Clean and Jerk

Then:

30 Squat Clean and Jerk 70/50kg (Final workout from 08 Games)

More reading about why playing is important.

Saturday

Our buddy Euan from CrossFit Unreal in Melbourne showing some incredible gymnastic control.  On the strength emphasis days at CFNZ, why not spend your rest period practicing your handstands, ring holds, parallettes and hollow rocks.  You too could have amazing party tricks like Euan! 

Workout - Filthy 50

50 Box jump, 50 cm
50 Jumping pull-ups
50 Kettlebell swings, 24 kgs/16 kgs
50 Walking Lunge (50 steps)
50 Push press, 25 kg/20 kg bar
50 Good Mornings 20/10kg plate
50 Hanging Knee Raise
50 Wall ball shots, 10/5 kg medball
50 Burpees
50 Double unders

Friday

Mike taking a quick nap, before attempting another thruster..........

Yesterdays workout of heavy squats, and burpees, coincided with one of our quietest days in months.  Coincidence?  Are you guys getting up in the morning, taking a look at the website, and telling yourself "rest day today.........." if you see your nemesis staring back at you from the blog?

If so, we understand, it's natural to want to avoid something you hate.  But of course, you know that the very workouts that fill your heart with dread, are likely the exact ones you need to be doing often.  So do your best to overcome that dread and turn up anyway.  You know you'll be glad once it's over, and next time you will feel a little better about doing it again, until it's no longer a worry.  And if you can face up to a tough CrossFit workout and overcome it, day to day hassles cease to be a problem either!

Workout
Deadlifts 5 sets of 3
Then:
Tabatas (20sec on, 10 off for 8 sets, alternating exercises)
Hanging knee raise alternated with pushups
1 minute rest
Situps alternated with squats

Thursday

Craig L. has made a vow to beat any WOD score that his brother (training at CF Auckland) posts. Go the sibling rivalry!

Workout

Front Squats and Chinups 3 x 3 (Park - pistols and chinups)

Then:

30 box jumps
400m sprint
30 burpees

 

Wednesday

Ever wondered how 'accuracy' slotted into the 10 components of fitness.....? Check the video below for the answer.........

Workout

15 Deadlifts 60/40kg

12 Hang Power Cleans

9 Front Squats

6 Push Jerk

5 rounds

Tuesday

Annie 'pocket rocket' Sakamoto - one of the trainers in Santa Cruz where Taz is hanging out. By the way, this is what 'full hip extension' is supposed to look like!

Workout
Hang Clean 3 x 5
Then:
10 Thruster 40/30
10 KB Swings 24/16kg
100m sprint
5 x

Monday

Workout
Back Squat and Pullups (weighted) 3 x 5
Alternate between each exercise.  Perform at least 3 warm up sets. Rest as needed.
Then
3 rounds for time of:
10 Box jumps
10 Burpees
100m sprint

Saturday

Taz's competition!  Gillian Mounsey - 3rd place in the 08 Games

Early post today so you guys can mull over tomorrow's workout.......

Partner Murph
Run 1600m between partners. (800m each or split as you like, run at same time)
100 pullups
200 pushups
300 squats
(Divide between partners, taking turns to rest)
Run 1600m between partners. (800m each or split as you like, run at same time)

If anyone wants to try Murph by themselves, you can, but only if you can do unassisted pullups.

This workout is one of our longer ones, but as we've said before, the magic is in the short sessions.  Don't believe us, ask a Tababa Rodent..........

Friday

Workout

Deadlift 3 x 5

For time:
50 Double-unders
50 Medball clean
50 Pushups
50 Double-unders