CrossFit NZ: Auckland's premier fitness facility. Hard work, results, community.

Saturday 30th April

Aaah so this is what it's like to be a member of CFNZ.  It's kind of like that old video game, Doom; a bit of a first person shooter perspective.  Wonder what Taz is saying to the class right now?  Or is she actually a zombie, about to rip the heads of students for early elbow bend.........?

Workout

Reebok CrossFit Open 11.6

All classes on as per normal, plus the 1030 competitors heats, followed by a BBQ.  See you there!

3-6-9-12-15-18.....etc, of

Thruster 45/30kg

Chest to Bar Pullups

AMRAP in 7 mins

HAPPY BIRTHDAY TOM!

Remember,  May Nutrition Challenge starts on Sunday. 

Decide how strict you want to be. 

Level 3 - No grains or legumes

Level 2 - No grains or sugar.  Fruit is allowed though, but remember, veggies are the best option.

Level 1 - No grains, sugar or dairy

Nominate someone to be answerable to.  If you crack, you owe them coin ($40) and sweat (100 burpees).  Unlike our longer challenges, we're not going to ask you to log your food, take before and after photos, or do any crazy workouts.  It's all down to the honour system.  If you crack, fess up and pay the piper.  You have two chances, three strikes and you're out.  You're also out $120 and a candidate for elbow tendonitis.......  The truth is, if you want the most out of this challenge, you WONT MISS A SINGLE DAY.  That's the only way to know if certain foods are hampering your progress, whether you have any major intolerances, and to break through any plateaus.

We do encourage you to comment on the CFNZ blog and Facebook page with any successes, obstacles, tips, recipes, bitching and moaning you want.

We'll be posting videos and other material every day for the month to help you out.

Have you signed up yet?  It's free, if you stick to it.............CLICK HERE.

Friday 29th April

All workouts tomorrow are the CrossFit Open 11.6 event.  At 1030am it's the competitors heats, and afterwards we're having a BBQ.  All of the CFNZ community is welcome. 

May Nutrition Challenge starts on Sunday.  Not a lot of notice, but you don't need to think much about it.  Are you in or not?!

Tomorrow we'll post the final details and rules.  But it's pretty simple.  Decide how strict you want to be. 

Level 3 - No grains or legumes (that means no rice, pasta, bread, oats, cous cous, beans, peanuts, wheat etc)

Level 2 - No grains or sugar (that means NO SUGAR! so no glucose, honey, agave, maple syrup, rice syrup, barley malt, sugar cane juice, dextrose, fruit juice, fruit juice concentrate, golden syrup, grape sugar, high-fructose corn syrup, icing sugar, maltodextrin, maltose, malt syrup, molasses, raw sugar, sucrose, treacle, and NO ALCOHOL!)

Level 1 - No grains, sugar or dairy (bye bye milk, cream, yogurt, cheese, butter, whey and casein protein powder)

Nominate someone to be answerable to.  If you crack, you owe them coin ($40) and sweat (100 burpees).

Have you signed up yet?  It's free, if you stick to it.............CLICK HERE.

Workout

6 sets of:
3 Position Clean + Push Press
3 Position Clean + Push Jerk
3 Position Clean + Split Jerk

Log your results

Thursday 28th April

The latest Intro Program kicked off last night, starting with the squat, as you do........

Workout

Run 1200m
8min to find 1RM Clean
Run 800m
6min to find 1RM Jerk
Run 400m
4min to find 1RM Snatch

HAPPY BIRTHDAY NICOLE PHILLIPS!

Log your results

Wednesday 18th May

We talked yesterday about the correct way to rack a kettlebell at the shoulder for control and stability. There is also a correct way to put the bell over your head. Control and stability are very important in this position too. Noticed a much improved squat position overall last night. You all look more focused, and are concentrating on staying tight in the bottom of the squat. Well done.

Workout

Work up to a heavy 3 rep snatch in 15mins,

then;

Three rounds for time of:

Run 400 meters

15 Squat snatch, 35/25kg

9 Handstand push-ups

Wednesday 27th April

We're booking flights and accomodation for the Regional comp in Sydney next month.  A few supporters have already put their hands up - thanks so much for taking time out to come and cheer on the CFNZ team!  If anyone is keen, talk to us about accomodation options, it should be a great weekend, and the post event binge is always epic!

Workout - from the 2010 CrossFit Games

7 Deadlifts (140/90kg)
20m sprint
14 pistols
21 double unders
20m sprint
AMRAP 7min

Log your results

Tuesday 26th April

Who's feet are these......?

Workout

 10 Thruster 45/30kg
10 Pullup
5 rounds

Log your results

The final workout of the Reebok CrossFit Open is on at CFNZ this Saturday 1030am.  If you aren't competing, we'd love to see you all there to support our community and hang out afterwards for a BBQ.

Monday 25th April

Raerae looking focused during the Open workout on Thursday night.  One of the spectators made a sweet little vid of the event, but I don't know enough tricks to embed it here.  Check it out.

The 6th and final Open event is this Saturday at 1030am, finishing up with a BBQ after. 

Only one workout on today.  5pm.  All members welcome.

Workout - 4 person teams

1200m row tag team (no more than 100m at a time)

5000kg overhead anyhow (2 bars available, 2 people working at one time.  Examples are 100reps of 50kg, or 125reps of 40kg, or 167reps of 30kg, or 67reps of 30kg + 75reps of 40kg)

Cindy tag team for 20 total rounds (2 people working at one time)

400m run (all team members)

Saturday 23rd April

Yes, two handstand pics in a row, but they're always a good shot.  This time it's bro and sis Kit and Jodi battling for max time handstand hold supremacy.  You'll get her next time Kit!

Workout

G.I. Jane

100 Burpee Pullups (or just the burpees if you can't find a pullup bar)

HAPPY BIRTHDAY AARON MCILLWEE!!

Friday 22nd April

Just when you think Rosy's handstands can't get any more impressive........

Workout

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Find someone to do this with.  It's always easier with someone to chase and someone to chase you.  Do it on the beach for added toughness, and then we dare you to take a last swim before winter.

HAPPY BIRTHDAY ALAN SUTCLIFFE AND HENRY SCAIFE!

Thursday 21st April

Ben and Dan navigate the box jump obstacle course.

Workout

Reebok CrossFit Open 11.5
5 Power clean 65/45kg
10 Toes to bar
15 Wallball 9/6kg
AMRAP in 20mins

We are closed Fri/Sat/Sun folks, and just a 5pm session Monday. Hope to see a good turnout. The Monday night holiday sessions are a great way to get to know people who don't normally train when you do.