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

Saturday 20 August

Can anyone guess who the headless handstand walker is.....?

Don't forget, we are closed all weekend due to a Level 1 coaching cert being hosted by CFNZ.

There is a team outdoor workout today at St Heliers 900am.  Park and meet on The Green.

On behalf of Taz and myself, I would just like to thank the coaches that held down the fort while we were off enjoying ourselves at the CrossFit Games.  It is a testament to their ability that we can go away for an extended period of time and be completely confident that the gym was in good hands.

And if you hadn't already noticed this week, we have a few good looking shadows behind our coaching staff.  Our new interns are hanging out with the classes to learn the ropes of coaching and being a part of the business of running a CrossFit affiliate. 

We're very lucky to have such good people to work with.

Friday 19 August

Eric - Hips back, knees out, chest up.......nice!

Workout

Row 1K
Tabata Power Snatch (40/30kg)
Row 1K

DON'T FORGET we're closed this weekend for the Level 1 CrossFit coaches cert.  There will be a Saturday 9am workout on Vellenoweth Green, St Heliers.

Thursday 18 August

  
Owner Bryant, coach Maria, and casual client Darren.........

Training at CrossFit Oahu has been great.  I've been able to take off my coach's hat for a while and just train.  

Thanks to my knee still being a little unreliable, I've regularly subbed in other movements for things like box jumps and pistols.  I've also had to (shock, horror) do a couple of workouts at less than the rx'd weight.  And (shock, horror again), rather than the world ending, or the other clients forming a circle of laughter, derision and taunting around me, like it seems some people believe would happen to them; I ended up having a great workout with an awesome power output.

The Oahu workout brief is just as thorough as ours, if not more!  Yes, going over the correct way to set up for an overhead squat for the 10th time can be a little boring, but listening to all of our coaches teach the basics can sometimes lead you to getting a great tip or learning a new cue.  They will all have slightly different styles, personalities and cues, so treat the start of a session as the chance to pick up something new - it may lead to a PR that day!

I've also been exposed to some exercises I haven't done often (cherry picker!) and some I have never done.  L-sit rope climbs, 1-leg box jumps, wall walks, floor wipers, and reverse burpee/toes to bar/burpee/pullups....... yep those are definitely coming home with me for you guys to try out......

Workout

10 DB Thruster 20/15kg
15 Toes-to-bars
20 Wall Ball 9/6kg
AMRAP 10min

DON'T FORGET we're closed this weekend for the Level 1 CrossFit coaches cert.  There will be a Saturday 9am workout on Vellenoweth Green, St Heliers.

And the Endurance Club also is meeting there on Sunday 830am.

Happy Birthday Dan Rae!!  Come on, we know you still check this site mate...... :)

Wednesday 17 August

 
Nick and Chris, The Brothers Parker.

 

AMRAP - As Many Reps/Rounds As Possible.

AFAP - As Fast As Possible.

AHAP - As Heavy As Possible.

NFT - ??

Do you know what the last acronym stands for?  You're used to seeing/doing the first three during any of our normal workouts, but the last one is something that many people hate to do.

Not For Time.

What the?!  Blasphemy right?!  You can't work out and not record your time!  The coaches are always yelling at you to write your time up on the whiteboard, this is crazy talk.......

Time is a fantastic variable in training.  It was one of the variables most responsible for elevating CrossFit above regular training programs.  By meauring time, we measure and thus strive to increase work and power output - which is how we improve our fitness, health and performance.

BUT, sometimes it is more important to focus on form instead of the clock. 

There are a number of reasons you might do this.

• the workout includes a complicated movement like a full snatch or muscle up
• you are recovering from injury
• you are coming back from a long period of inactivity
• you are on holiday, it's 31 freaking degrees, and CrossFit Oahu love programming exercises I haven't done very often.........

I have really enjoyed working out just to complete it with good form, and not worrying about being the fastest or setting any PR's.  It means I still have energy left in the day for surfing, hiking and late night Norcal Margaritas........  It means I am not aggravating my patellar tendonitis.  And it means I'm keeping my ego in check by avoiding the feeling I have to prove anything to anyone.

If you have had a couple weeks off, are coming back from injury, want to really get a technical lift dialled in while under fatigue, have had a hard day at the office, or a hard week, consider writing NFT next to your name once in a while, instead of a time.  Just make sure you tell the coach first, so they don't kick your arse for slacking......

Workout

Barbell Complex
4 x (Cln+FrontSquat+PushPress+BackSquat+PushPress+OHS = 1rep)
5 Rounds

Happy Birthday Chris Attewell!!

DON'T FORGET we're closed this weekend for the Level 1 CrossFit coaches cert.  There will be a Saturday 9am workout on Vellenoweth Green, St Heliers.

Tuesday 16 August

Planned on attending the Ancestral Health Symposium after the CrossFit Games, but tickets sold out very quickly.

I was lucky enough to meet Mark Sisson and catch up with Robb Wolf again at the Games though, and then, thanks to the wonders of the interweb, you can see some of the lectures now anyway. 

I recommend, Marks and Robbs lecture, and for those of you who really geek out on this stuff, listen to Mat Lalondes lecture to help you realise how easy it is to wander down the path of false information. 

There's also a ton of other blogs out there in Google land about the symposium.  The weekend has stirred up some interesting debate about what it is within nutrition that really causes obesity and poor health.  Crazy that within a group of people who are united in bucking conventional wisdom, there is still argument over the specifics; it goes to show how confusing it can be to precisely map how food affects us.

But at the end of the day, the main message is still what we start you all out on - avoid processed foods and sugar, eat real food.

Once you've got that dialled in (and dialled in WELL!), experiment with things like carbohydrate and fat intake, meal frequency, intermittent fasting, Zone measurements, and see what works for your genetics, lifestyle and goals, but as long as you stick with that first over riding principle you'll have 90% of the job done.

Workout

30 Muscle Ups for time
or
50 Burpee Pullups for time

DON'T FORGET we're closed this weekend for the Level 1 CrossFit coaches cert.  There will be a Saturday 9am workout on Vellenoweth Green, St Heliers.

Monday 15 August

Today's blog post comes to you from CFNZ coach, Amanda.

Fortitude

The virtue of fortitude: the ability to confront fear, external failure, pain, illness, danger, adversity, uncertainty or intimidation with courage. It requires a dauntless sprit of resolution, firmness of mind, and indomitable will to persevere with a quiet faith that you will overcome all obstacles.

As some of you know, I have hardly trained over the last 18 months due to a health condition. A couple of weeks ago I was given the okay to train (on medication) and to my surprise I was confronted for the first time (in regards to training) with fear… a fear of failure, pain and embarrassment. I’m unfit/unhealthy more so than I ever have been at any other point in my life. I certainly cannot do half of the things in the gym I used to be able to do.  So, I thought about training by myself until I was stronger, healthier, had a better capacity…

But then I thought a little longer…. And came to the conclusion that if I chose to train by myself until I was ‘better’, I would never feel comfortable asking those of you that feel overwhelmed and/or fearful of training in our gym, or trying new skills, to give it ago, and keep trying.  So I decided to re-build my capacity and skill set with you guys. Let you see how really ‘unfit’ I am and that I too have an idea of what it feels like to be unsure and ‘fearful’…

So far so good, apart from waking up with muscles that are sore like I have never experienced sore before, and coughing up a lung or two on the 400m run J

My last little bit for you. Skills you learn and harness in the gym can be useful in every aspect of life if you let yourself see them. Some self-belief and courage will take you a very long way in life. We are all here to help you get better so don’t let the feeling of embarrassment, fear, or pain ever stop you from trying a handstand or a pull-up or many of the hundreds of other skills.

Workout

Complete 5 rounds for time:
Front Squat 50% bodyweight 21 reps
Run 400 meters

Happy Birthday for yesterday Shannon Davies-Millen!!

Saturday 13 August

Workout

Five rounds for time of:
30m Walking lunge
15 Handstand push-ups

Friday 12 August

CrossFit New Zealand has a casual chat to the 'Manimal'.

CFNZ: Hi Pat!
Pat: Hello 

CFNZ: Well done on becoming the 8th Fittest Man on Earth, how does it feel to be called that?
Pat: Honestly its pretty cool. I got 4th in 2008 but this feels like a more legitimate test and I am proud of myself.

CFNZ: If you could pick one event out of the weekend that was your fav, which one would it be and why?
Pat: Favorite when I read it on paper was the ropeclimb clean workout because I knew I would do well. What ended up being my favorite was the final one for obvious reasons.

CFNZ: Based on three of your workout finshes, would you say you enjoy performing for the crowd?
Pat: I think we knew that before those 3 finishes. :-)

CFNZ: What did you eat on the morning of Event 1?  Did you do anything radically different with carb intake knowing that you had a longer event ahead of you?
Pat: It was too early in the morning and I was nervous as frick. I only managed to stomach 1/2 a perfect foods bar. I did however hammer a bunch of yogurt covered raisins after that event. Throughout the rest of the weekend I munched a bunch of berries and other fruit whenever I could stomach them. I also had protein powder, beef jerky and nuts.

CFNZ: What do you do to stay calm during a competition of this scale?
Pat: In crossfit you really only have two choices and that is to either go or rest and managing that is where people will freak out. The more time you spend doing CrossFit the better you will be at monitoring you own ability. How I stay calm is by focusing on the task at hand and never trying to live outside my ability.

CFNZ: Do you wear underwear when you compete.......?
Pat: I don't wear anything different in competition that I wear during training, that goes for shoes, shirts, shorts, and underwear.... or lack there of.

CFNZ: When things start to get painful during a workout, how do you manage this pain?
Pat: Honestly I used to just suffer when I competed, but in my last two comps I have not felt the pain. It sounds corny and hippy but I think once I learned to accept the pain then there was no more pain, just a hard workout.

CFNZ: Do you think Rich Froning Jnr can win two years in a row?
Pat: If someone is going to, it will be him, but I am going to say no because I will beat him. :-)

CFNZ: What is your goal for next year?
Pat: Podium

CFNZ: Lastly, what is the secret to your success?
Pat: My freedom and happiness outside the gym which is primarily do to my girlfriend Tamaryn (not trying to be corny its just the truth). Having that freedom and support allows me to train and be patient with my progress.

Patrick will be coaching our Barbell Club's next 8 week program kicking off next week.  If you want to get your technique and confidence bumped up a notch, then a little extra focus on the fast lifts is the way to do it.  The twice per week sessions are full up! But, there is a once per week option available on Mondays 530pm. Email Taz (tamaryn@crossfitnz.co.nz) if you are interested in attending this.

Workout

Deadlift 7-7-7-7-7-7-7 reps

Thursday 11 August

Both Vinnie and his t-shirt are looking focused on the job at hand............

A few of you guys have encountered my dislike of personal, in-ear, music delivery devices before.  I'm not a big fan of people jacking in to an ipod during a workout for a few reasons.

- We can't coach you if you can't hear us.  That's why you're here right?

- You are cutting yourself off from your community. You can't hear them, and you're unlikely to say anything to them.  It's not very social.  You may also inadvertantly get in someones way, or get clobbered by a barbell......

- You start to rely on music as a crutch.  Now we play music on the stereo anyway, but once you get used to having your own selection of Argentinian Death Metal, it can be tough to murder a workout when Katie Perry is on.

Now we can make exceptions for super long running workouts like Murph, but still, consider going without, and instead focus on your running technique, your breathing, your pace. 

And if you do still wear one, take it off when you run back in the door, because there's no way you wont want to hear us telling you to get your chin over the bar............

Workout

AMRAP 12min
3 Push Presses (60/40kg)
3 Pull Ups
6 Push Presses
6 Pull Ups
9 Push Presses
9 Pull Ups

Wednesday 10 August

Some characters joining us from the July Intros!  Folks, be sure to say hello to any newbies you see around the gym. 

Today's workout is a combination of some of the skill tests at this years CrossFit Games.  It was interesting to see some athletes excel at these and some do pretty badly.  Especially the softball throw. 

What is your opinion on skill work that focuses on one or two specific and less tested fitness standards (accuracy, coordination, balance etc)?  Do they have a place in competition?  Is there a right or wrong way to test them? 

Workout

L-sit for time.
Handstand walk for distance.
Chest to bar weighted pull-up for load.
Snatch 1 rep for load.

Happy Birthday Jo Cook!