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

Friday 20th May

Beauty and the Beast..........? 

Tried our new prowlers yet?  They're awesome (in a sick twisted CrossFit kind of way).  We're making some modifications to them, as they currently threaten to set your feet on fire with all the sparks, but you can be pretty sure that some day soon you will be lying in a pool of sweat post workout, only to hear the coach say "prowler time!"......

Workout

30 Chest-to-Bar Pull Ups
30 Overhead Squats 45/30
30 GHD Sit-Ups
30 Sumo Deadilft High Pull 45/30
30 Squats
30 Kettlebell Swings 24/16

Log your Results

HAPPY BIRTHDAY LARISSA!!

Thursday 19th May

Workout

10-1 Front Squat 60/40kg

1 Rope Climb

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Wednesday 18th May

Peter M and Mick had an epic battle during Monday morning's metcon.  Great way to start off the week!

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

Tuesday 17th May

Eilis has been training with us about 4 months.  She has got some great endurance as you may have noticed if she's ever sprinted by you, but she freely admits to being a little nervous lifting weights.  How did she cure herself of that?  She joined the Barbell Club and started working on technique and exposing herself to heavy loads. Fast forward to present day - she doesn't look so nervous here does she?!   Well done Eilis!

Remember, the rubber weights and rubber floors are so that you can safely test your own limits.  So test them! Every kilo more than last time is one step further.

Workout

3 muscle ups
5 circle ups
10m handstand walk
20 double unders
AMRAP in 15 mins

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Monday 16th May

Does this photo make the hair on the back of your neck stand up?  If you've ever done high rep DB cleans it probably does.  Jo G. puts in an awesome effort during one of the many workouts our Regional Games team went through this past weekend.

Workout

Back Squat 3, 3, 3+, 20

Max reps deadhang pullups between sets.

then:

Run 200m
20 swings (24/16kg)
5 rounds

Happy Birthday to one of our longest standing members Marie Wisker and also to Sene Fidow!!

Saturday 14th May

How many of you know we have a sweet chill out zone upstairs? It's a work in progress (decor advice welcomed!), but we have darts and ping pong, so that's really all the info you need.  And if you haven't noticed yet, we also have a mean espresso machine in our kitchen! 

Our resident barista Jojo Ninja is turning out cups of joe a few mornings a week for those in the know. And if you're about on a Saturday morning, you can now get your caffeine fix from 8:30 onwards. Warning: if you're looking for a Soy Caramel Extra Mocha Double Marshmallow Latte, you're in the wrong place! Long black with cream anyone?

Workout

Partner workout - alternate exercises, one partner always rests.  Eg. Partner 1 does situps to wallballs, Partner 2 does pullups, Partner 1 does deadlifts, etc.
10 Situp to Wallball
10 Pullups
10 Deadlifts 80/50
AMRAP in 15

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Friday 13th May

Ama caught by the camera with arms locked out fully overhead

Part of our job as coaches is to pull you up on bad reps and poor form.  But should it be?  Before the clock starts we have gone through a thorough warm up, drilled technique and figured out an appropriate scaling for you.  In the heat of the moment however, the odd messy rep will occur.  That's cool, we'll cue you to get lower, throw higher, stand up more, press it out further etc, and we'll take a rep away if we have to, even though we don't want to.....

But are you relying on us too much for that?  If we aren't looking your way, are you striving to maintain good form, or are you just moving fast, hoping the reps are ok, and if we don't see you or say anything, it's all good? 

It's the work you do when no one's looking that counts.......

Read more at Seth's Blog

Workout

Work up to a heavy 1rep clean, then,
Three rounds for time of
Run 400 meters
10 cleans 70/45kg

Log your Results

Thursday 12th May

What's the exercise that you hate to see come up in a workout?  Not because it hurts (burpees, running, wallball etc), but because you can only manage a couple of reps; or even no reps at all.  Things like pullups, ring dips, handstand push ups and pistols.

When I was a kid my Dad installed a pullup bar in the hallway of our house.  Every time I walked down the hall I did a pullup.  At high school I remember getting the most pullups during PhysEd class.  The only class I passed actually, but that's another story.......

Point of THIS story is practice works.  So whether it's one rep multiple times a day, or turning up early to CrossFit NZ and doing 5-10 sets of 1-2 reps, get some practice in and eventually when it turns up in a workout, you'll be stoked instead of scared.

Workout

5 L-pullups
10 Ring Dips
15 Box jumps 50/40cm
AMRAP in 20 mins

Log your results

Wednesday 11th May

For those of you following the CrossFit Games, you know that Reebok have become a major force behind it. Ange from Reebok has been going through our Intro Program and yesterday she stopped by with some of the Reebok team to show them around the gym. 

And then she busted out half a dozen pullups...........4.5 more than her colleague Chris.  Bet she'll be using that as ammunition for a while.  Actually Ange, you've only got till June, as Chris is joining CFNZ then and will no doubt be catching up with a vengeance!!

Workout

 Work up to a heavy 3 rep Pushpress in 12 mins, then
21-18-15-12-9-6-3
SDHP
Pushpress
35/25kg

Log your results

Tuesday 10th May

Triple Threat.............Shayne, Chris and Dave looking as if butter wouldn't melt in their mouths (actually are they on the no dairy challenge?!).  The Fight Gone Bad tees were just a coincidence, but they certainly look like they are planning something......

Workout

10-9-8-7-6-5-4-3-2-1
Clapping Push Ups
Kettlebell Swing 32/20
20 Double Unders

Log your results