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

Friday 1 July

Atalay bracing.  A strong 'set' of your midline is important before moving any external load.  Breath in, and brace hard BEFORE you move, not while you're moving.

Workout

10 Deadlifts 120/80kg
50 Double unders
AMRAP in 5 mins

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Thursday 30 June

D.C. leads some of the Rx'd men in the door........A bit of cold rain fell during the first workout of Battle Royale, but that didn't dampen anyone's spirit. 

Workout

6 Single arm Russian swing 24/16
6 Pushpress
6 Front Squat
AMRAP in 3 mins alternating arms each round.
Rest 1 mins
5 sets

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HAPPY BIRTHDAY DUNCAN HODGSON!!

Wednesday 29 June

HAPPY BIRTHDAY KELLY MUNRO!!

Workout

Work up to a 1RM Jerk, then;

2k row

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This Saturday at 9am, is the last free trial of CrossFit before the July Intro kicks off on Monday. If you would like to see what CrossFit is all about, and try a workout, email info@crossfitnz.co.nz.

And Sunday is the Tough Guy/Girl challenge.  Who's in?!  Still time to enter.

Tuesday 28 June

June Athlete of the Month - Carolina Dillen

Hey Darren & Tamaryn,

I just wanted to say a massive thank you to you guys and the other crossfit coaches. The last few months have been awesome. I've really enjoyed training with you guys, have learned so much, and done things I once thought 'impossible'.

I’ve just come home from Tauranga where I graded for my next black belt level. I put this grading off for a very very long 7 years. Up until a few months ago, I genuinely thought it would be impossible to get through the grading weekend in one piece. The black belt grading for us consists of two eight hour days days of intense training where they test us on 9 areas of TKD including sparring, board breaking, forms, self defence and a fitness test among other things.  I normally only compete in two specialist events which for a grading like this is more of a disadvantage than advantage, as they are looking for people to be good at everything and being weak in even one area can be enough to fail.

I won’t have my results for another week, so I don’t want to say too much as I don’t want to jinx it, but for me just making it through the weekend and being able to do everything, was massive. On top of that...I was the first girl home on the 2.4 km run (9 mins 35 sec and running has never been my strength). The examiners didn't give us a lot of feedback, but they did let it slip that I got the highest score on the fitness test ever.

So in short;  Thank you, thank you, thank you!

Carli

(Editors note: Grading passed, with distinction!!  Well done Carli!)

Workout

'Gymnastic Nicole'
400m run
Max reps muscle ups (scale to deadhang, C2B or kipping pullup)
AMRAP in 20 mins

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Monday 27 June

Dawn looking calm amidst the chaos of Workout 3. Thanks to Vinne Yu for the awesome pics.

It was a big weekend eh folks?  What with all the excitement of the Open, then the Regionals, and this weekend the Battle Royale, the CFNZ community has been training it's collective arse off this year. 

Who has taken the time to chillax a little and drop the intensity down a notch?  Not many of you at a guess, this CrossFit stuff is just a wee bit addictive, and everytime you decide to have an easy day, there is always another workout to have a crack at, and a fellow CrossFitter to beat.

Why not spend this week ignoring the clock and instead focus on better technique and better movement? It's important to give your bod a break from time to time, and with no comps in sight for a few weeks at least.... although we do have the Tough Guy/Girl this Sunday (who's in?!)

Workout

'Power Liz'

15-12-9

Power Clean 70/45kg

Ring Dips

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Thanks to Reebok, One Rep Max, Pure Delish, The Creative Difference and Lululemon for supporting the event. And to all our judges, and volunteers, we couldn't have run it without your help.

Seen your results yet? CLICK HERE to take a look.

Saturday 25 June - Battle Royale!

The Battle Royale, our third birthday celebration is on today from 9am -2pm.  Athletes are competing from CrossFit gyms all over Auckland, and range from Australasian Regional competitors to brand new CrossFitters! 

If you're competing, please be at CFNZ before 830am to get registered, and find out your heats (we may also ask a few of you for help with judging), then the first heat of Workout 1 kicks off at 9am sharp.

Spectators, come on down, the coffee is awesome, and the competition will be exciting.  Dare we say it will be quite a bit more enjoyable than the cold, wet sideline of a soccer/rugby/netball game.......

Workout

For those not competing, helping or spectating, here's a version of Workout 1 for you.

Run 1000m

50 Pullups (scale reps to 35 or 20)

40 Walking lunges

30 Burpees (scale to 20 or 10)

20 Box jumps (scale to squats)

10 Handstand Pushups (scale to pushups)

Friday 24 June

Ben getting deep into the bottom of his lift. 

Don't forget, Battle Royale is tomorrow! No classes Saturday.

Athletes need to be registered BEFORE 830am.  Then we'll brief you all and get into the action! 

We'll have the coffee flowing hot and strong, you can grab a Primal snack bar for $2 (half price) and we'll be putting on a bbq light lunch for the competitors.  Looking forward to a great day.

Workout

Snatch tech, then;

Isabel

30 x Power Snatch or Snatch 60/40kg

Battle Royale competitors, feel free to come in and just complete the technique part of the WOD.

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Thursday 23 June

 
Did you know that there is now a CrossFit at Mount Maunganui?! (I'm rocking one of their sweet shirts in the above pic)  Luke, Muds and John are fresh out of the army and full of enthusiasm for their new passion of CrossFit. They'll be up for our Battle Royale to join in on the fun and celebrations.

Next time you're down there on holiday you should pop in and see them.

Workout

Deadlift Ladder

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HAPPY BIRTHDAY FOR YESTERDAY PETE MCGLASHAN!!

Wednesday 22 June

One way to improve your exercise technique is to watch other people moving.  Gaining an idea of how different body types and different limb lengths affect the execution of a particular movement is important for both coaching the movement and getting your one movement better.

Who has the best squat here? Why?

Workout

Work up to a 1RM Hang Power Clean

then:

7 Hang power clean (70/50kg)
7 HSPU
AMRAP 7min

WORKOUTS ARE PUBLISHED FOR BATTLE ROYALE!  EMAIL IF YOU NEED TO CHANGE CATEGORIES ASAP!!!

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Tuesday 21 June

Libby Faris, one of the six Farises training with us, showing some mean kettlebell control....

Battle Royale is on this weekend!  No regular classes scheduled, so if you aren't competing, we'd love to have you down here cheering, and/or helping.  Drop us a line if you'd like to lend a hand, we'd appreciate it.

First heat will kick off at 9am, briefing at 8:30am, competitors please be ready to go!

REGISTRATION IS CLOSED!!  WE ARE AT MAX CAPACITY.  BIG DAY!

Workout

3 rounds for time of:
200 m Run
50 Double Unders
25 DB Thrusters (20/15kg)

Endurance Club

1600m/800m/400m

Rest 3 mins between efforts.

Happy Birthday Anthony Carsons!

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