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

Wednesday 20th April

We're just a bunch of big kids in a playground really........

A lot of the stuff we do here at CrossFit NZ can be quite daunting.  Putting a heavy barbell over your head, and getting upside down are a couple of examples of things that scare some of you.  Often this is more to do with fear of failure, rather than fear of injury.

Why not think of it another way?  It's just play.

Have a play with a barbell or kettlebell and see what you can do with it.  Play on the pullup bars, the rings, and get upside down as often as possible.  If it doesn't go so well, laugh it off and try again.  You might find that having fun while learning a new skill is a much faster way to master it.....

Workout

Hang Squat Clean
3-3-3-3-3

Cash out (optional)

10 wallball
10 pullup
3 rounds

If you are competing tomorrow, keep the hang squat cleans light and focus on technique.

Log your results

Tuesday 19th April

Workout

2min of KB Swing (32/24kg)
2min Rest
2min Wall Ball (10/5kg)
2min Rest
3 Rounds

HAPPY BIRTHDAY CHRIS REID.

Log results online (Beyond the Whiteboard)

We'll be closed for Easter over the weekend. Thursday 530pm is the last class this week. No classes Friday, Saturday or Monday, save for a 5pm 'Work off your Easter eggs' class Monday night.

Monday 18th April

Another great Open event on Saturday.  Well done to everyone that had a crack.  The 5th event will be held this Thursday, with the competitors at 530pm, due to the Easter holiday.  We're sticking with our pick of pullups for #5.  SURELY they will come up this time........

Workout

Find a heavy 1 rep Thruster
then, Benchmark Workout:
'Jackie'
1km row
50 Thrusters (20/15kg)
30 Pullups

Saturday 16th April

Iceland Annie, at the CrossFit Games 2009, did not know how to muscle up going into the final workout.  After multiple attempts, the exhausted athlete finally got one, the incredible support of the crowd possibly halting gravity's effect for a moment.

For many of you, watching the details of 11.4 flash up on your screen (after you'd hit refresh 38 times in the last 10 mins), knocked the wind right out of you.  High rep overhead squats with a fairly heavy weight has most of you newer athletes squirming, and some of you veterans remembering that time you promised yourself to do more shoulder mobility and never followed through..........

And muscle ups!! Let's not even go there.....

Remember not to stress about things you can't control.  11.4 is what it is, and now all that is left for you to do, is get through those burpees with some fuel left in the tank, and some fire left in your belly, to pick that bar up (split jerk that sucker if it's heavy, make sure of a solid lock out), brace your midline like a mother $%^# and do your best.  If you get them done (WHEN you get them done), give yourself a virtual high five, chalk up, and see if the crowd can't get you above those rings......

Workout

Reebok CrossFit Open 11.4

60 Burpees (with barbell jump)

30 Overhead Squats 55/40kg

10 Muscle Ups

AMRAP in 10 mins

HAPPY BIRTHDAY CHRIS STEWART!

Friday 15th April

Coach Craig attacking workout 11.3

Workout

1 Power Snatch
1 OH Squat
On the minute every minute for 10 min.
* Use  60% 1RM Snatch

then:

Snatch Balance 1-1-1-1-1

Saturday Open competitors - work through some shoulder, hip and ankle mobility, if 55/40kg is heavy for you, then practice your OHS positioning with a few sets of clean/jerk/lower/jerk.  Here's a link to a video on muscle up transition practice - we've had good success with people using a band for assistance.  Don't waste much time practicing burpee bar jumps, any fancy spinning moves will desert you by about the 20th rep anyway.

Thursday April 14

Workout

200m Run
30 DU
7 HSPU
AMRAP 15min

Wednesday April 13

Dave cleans and jerks his way to a new PR.  And then does it again, and again.......

How amazing were all of you guys that tackled the Open 11.3 workout?  I'll tell you.  Pretty. Damn.  Amazing.  We saw people whose PR clean weight was well below the required 75 or 50kg, not only cleaning it, but jerking it over their heads, and some who did it multiple times. 

It must have been a little disheartening for some to see that heavy workout come up after the 'easier' workouts previous, but your coaches are extremely proud of you all for giving it a massive effort anyway.  The atmosphere during the Friday night workouts was off the chart.  Really looking forward to this Saturdays comp.

11.4 is announced at 12pm!!  Our pick is pullups and wallballs.

Workout

Front Squat
5-5-3-3-1-1-1

Tuesday 12 April

Fifty two enquiring minds from NZ, Australia, USA, England and Korea gathered at CrossFit NZ over the weekend, to expand their knowledge of the CrossFit philosophy and fundamentals, during the Level One Trainer Cert.  A lot of new friends made and more than a few PR's on Fran.......

Congrats to Carl, Mark, Sam, Lana, Duncan, Ryan, Dawn, Dan F, Brendan and Aaron on becoming Level 1 CrossFit certified!! 

Workout

25 KB Swing (32/24)
20 Burpees
15 Pullup
3 Rounds

Monday

Great weekend at the Level 1 Cert.  Fran reared her head on Saturday as per tradition and we saw a few fast times, some right on the back of an awesome Sectional Saturday (on Friday.....) competition.  This picture of Ryan saw some love on the CrossFit.com Facebook page, about the third one that has surfaced there or on the .com website.  So a shout out to Vince for his fantastic photos! 

Workout

21-15-9 reps of:
Deadlift (100/70kg)
Overhead squat (60/40kg)

This is a truly classic couplet.  All the coaches at the cert were talking about the 'religious' experience they went through when they did it.  Two incredibly functional movements, both requiring massive midline stability; you need to pay a lot of attention to your form to get it done.

HAPPY BELATED BIRTHDAY TO BEN FORREST, JENNY MAY COFFIN AND DAN SADLIER!!

Saturday

We are closed this weekend for the Level 1 CrossFit Trainer Cert.

If you want your workout fix, get along to Victoria Park Markets for a 730am team workout.

HAPPY BIRTHDAY CRAIG MASSEY!!