CrossFit New Zealand

Thursday September 1

Awesome work Kaz - 24kg weighted pistol during Tuesday's WOD

Workout

5 sets:
15 unbroken CTB pull ups
20 unbroken wall balls 9/6kg

Happy Birthday Dave Malcom!

Wednesday 31 August

Raerae back squatting it old school with the long socks and Chuck Taylors.....

We have a new Leaderboard that needs filling up!  So get ready for plenty of benchmark workouts, max lifts and gymnastic tests over the next couple of months.  Top 5 men and women for any lift, skill or workout get a spot on the board.  There's a space on the board for ANYONE who gets themself a muscle up, because those kind of mad skillz need to be celebrated!  And stay tuned for our Fitness Levels - it will be a great tool to track your progress and provide you with some worthy goals to work on.

Workout - Testing Day

Work up to a heavy 3 rep Overhead squat in 10 mins, then,
Nancy
400m run
15 Overhead Squats 42.5/30kg
5 rounds

Tuesday 30 August

Atalay shows Hero workout Nate who's boss..... rx'd next time!!

Workout

200 Double unders
100 Situps
50 Pullups
25 KB Swing 40/24kg
12 Burpee box jump over 60/50cm
6  Pistols 40/24kg

Monday 29 August

 
Thanks to everyone who came out for Saturday's Bring A Friend Community Workout, about 30 brave friends and family turned up, great to see you all.

That's what it's all about, sharing the postive aspects of fitness with the people who are important to you.

- community

- motivation

- accountability

- fun!

Workout

Work up to a heavy 3 rep front squat

then:

5 Rounds w/1 minute rest between rounds
5 Hang Power Cleans 70/45kg
5 Front Squats
For time
- If bar is put down before a set is complete, the set must be completed and then 1 rope climb as a penalty.

Saturday 27 August

It's Bring A Friend Day today at CFNZ!  We got a nuggety little metcon for you to work through with a buddy.  If you're a veteran be sure to look after your rookie friend, by running your arse off, and doing the lions share of the reps!!

If you're fronting up by yourself for a first look at what CrossFit is all about, don't worry, we'll get you paired up with someone of equal ability and there are plenty of coaches on hand to ensure you learn lots and have fun.

Workout

In partners:
Partner 1 runs 200m
Partner 2 performs AMRAP of:
4 Wall Ball
6 Box Jump
8 Walking Lunges
AMRAP 15min

Friday 26 August

New members Ryan and Dave digging deep during Wednesdays workout.

CrossFit workouts are pretty amazing at getting you fit, but did you know that they are so powerful that they can actually disrupt the space/time continuum?

It's true.

How often have you been deep into that dark place of a nasty 20 minute metcon, and just when you think it must be over soon, the coach yells out 'Halfway!!"

And how often when you are allocated 20 minutes in a workout to complete 5 heavy sets of deadlifts, do you and your lifting buddies suddenly realise you've only punched out 3 sets in between catching up on the weekend goss? :)

Workout

DB Hang Squat Clean (15/10kg) for 1 minute
Rest 1 minute
GHD Situps for 1 minute
Rest 1 minute
Row for Calories 1 minute
Rest 1 minute
Burpees for 1 minute
Rest 1 minute
3 Rounds

Happy Birthday Nicole Price!!

Our Bring a Friend day is on tomorrow for all sessions 730, 830 and 930am.  If you're reading this and you don't have a CrossFit NZ friend, you are still very welcome! Come and see what CrossFit is all about, have a coffee and meet the community.

Thursday 25 August

So we're on the tail end of winter, but it's been bitterly cold the last couple weeks.  It's gotta be tough to drag your butt along to the gym some days.  How do you talk yourself into it?  Do you swear at yourself?  Do you have a significant other to kick you out of bed? Is there a goal you're working towards?

If you don't have some form of motivation yet, how about finding one?!  Sign up for one of the events coming up this year.  The team comp down at Mount CrossFit, there's a couple of trail runs left in the Xterra series, and there's the Auckland Marathon at the end of October.  We've got a couple things in the pipeline as well, so stay tuned.  In the meantime, make a deal with that bed-kicker-outer to keep on doing what they're doing.  You need it.

Workout

OH Squat 1-1-1
Snatch Balance 1-1-1
Snatch 1-1-1

Wednesday 24 August

Komal working off a little steam with some sledgehammer strikes.....

Workout

Nate
2 MU
4 HSPU
8 KB Swing (32/24)
AMRAP 20min

Happy Birthday Bo!

Tuesday 23 August

Another successful Level 1 coaching course hosted at CFNZ last weekend.  Shout out to Jo Cook, Nikki Kilimnik, Dave Carran, Anton Maisey, Mike Rankin, Jeremy Hanna and Fale Lea'aetalafo'ou from our community for attending. 

Workout

On the minute every minute for 10min
Clean and Jerk

then:

100m KB Farmers Walk 2 x 24kg/2 x 16kg
20 Clean and Jerk 40/30kg
200m KB Farmers Walk
15 Clean and Jerk 50/35kg
400m KB Farmers Walk
10 Clean and Jerk 60/40kg

Monday 22 August

Amanda has some advice bombs to drop on you guys about wrist straps.

Wrists, although smaller and more delicate, are like any other joint in the body, made up of bones, ligaments and muscles that provide support.  They require specific mobility and strengthening exercises to build up their capacity. 

Wrist straps are like bandages over a sore – they do not fix the problem, they cover it up. When you are lifting overhead or holding things for long periods in your hands and your wrists start to hurt, this is your body saying “I am at my limit” – just the same as when you cannot get out of a squat, your legs are saying, “this is my limit”.

You cannot just put on some straps and lift more. All that happens is the load is redistributed to another area of the body, the elbows, shoulders and back. If you are lucky these areas will cope with the added stress (for a little while anyway), if not, you will injure yourself and your little wrists will stay nice and weak. 

Post injury, 1 rep maxes, and unusually heavy high reps are a little bit different as these are not regular occurrences and wrist straps may be beneficial (everyone is different), though mobility and strengthening should be the primary tool for improving capacity.  

Spend some time strengthening and mobilizing your wrists cool cats.

If you don’t know how to do this,  book a time to come see me.

Workout

Complete 10 rounds of:
Deadlift 1 rep
12 Push-ups

Happy Birthday Clayton Barnett!!  And for yesterday Toni Edwards!!