CrossFit New Zealand

Tuesday 1 November

We know how to party at CFNZ!!  Rach Longson's kids Phoebe and Cooper celebrated their birthdays with about 30 other kids and they showed that fitness can be B.I.G fun!!  (B-road, I-nclusive, G-eneral Fun!)

Heaps of fun, physical games to work up an appetite for birthday treats........hey we've still got a few years to get them eating primal right....?  And birthday cake is a food group anyway.......

Workout

Max weight TGU on both hands

Then,
Weighted pullups 5-5-5-5-5
alternated with Weighted Dips 5-5-5-5-5
5 rounds, resting 1 minute between exercises.

Finisher
400m kettlebell Farmers Carry 2 x 24/16

Monday 31 October

Happy Halloween!

Halloween Workout- Zombies vs Humans

The workout will go in two waves.  Newer CrossFitters (Humans) start the workout with the first wave.  More experienced CrossFitters (Zombies) will start 3 minutes after the humans and try to catch them!
60 Double unders or 120 singles
50 KB swings 24/16kg
40 Box jumps 60/50cm
30 Situps
20 Pushups
Run 1000m

Any Humans caught by a Zombie must do 25 burpees after the workout.
Any Zombies who don’t catch a Human must do 25 burpees after the workout.

Well done to all CFNZ crew that completed the Auckland Marathon and Half yesterday!!

And welcome to our October Intros!!  Pictured are the crazy AM crew, all hopped up on adrenaline, after they knocked an average 90 seconds off their baseline retest!! 

Keep an eye out for newbies this week folks and make them feel welcome......did someone say Burpee Name Game........?

Saturday 29 October

A few of the Spring cLEAN'ers getting their metres done on Challenge #3..........together..

With around 3000 affiliates world wide, there are a lot of people doing CrossFit now, and possibly more than twice that just doing it in globo gyms, outside, or in their garage.

I take my hat off to those solo iron warriors..........

How do you push through workouts as tough as these by yourself? 

Whenever I stumble across a post in the depths of the interweb complaining that CrossFit gyms are too expensive and that it is easy to 'just do this stuff on your own', I chuckle.

Yes, you CAN do this stuff on your own, but it aint easy.

So why not use the power of the community to make it a little easier.  That's why you see me working out in the regular classes whenever I get the chance, even if it's not what I planned to do that day. 

A workout with competition, motivation, inspiration (and let's not forget some halfway decent coaching.....) is well worth the money.

We also choose to be a part of the CrossFit community instead of just being Daz and Taz's Real Hardcore Gym, for the same reasons.  We could do it by ourselves, but the community we are a part of (NZ, Australia and worldwide) inspires us to be better.

It's a no brainer really.....

Workout

(Team WOD, 4 people)
Run 800m
* ie: team mates run an 800m together.
then,
80 Pullups
80 Wallball
*Only two people can work at a time and each exercise must be completed before moving onto next. The only exercise that can be completed together is the run.
3 Rounds

Team PSAS, you're famous, your guerrilla burpee vid made the CrossFit Affiliate blog.

Friday 28 October

Our free CrossFit workout is on tomorrow at 930am.  All welcome to come and experience a little of what we are all about.

The November intake starts on Monday, which means that next week there will be newbies kicking around the gym folks!!  Be sure to say hi, and find out their names, or it's burpee time baby........:)

Workout

On the Minute every minute for 5min,

1 Thruster (heavy)
As many burpees as possible in remainder of the minute

Rest 2min
then, on the minute every minute for 5min,

5 Thrusters (60/40kg)
As many burpees as possible in remainder of minute

Score is thruster load in first round, plus total burpees.

Thursday 27 October

Kind of looks like 'Nap Time' at kindergarten......?  No, the October Intros are just learning the Turkish Get Up, you know, that exercise that is so great for your shoulder stablity, core strength and glute activation?  So why aren't you all doing more of them.....?  Grab a kettlebell before class and practice!!  And then you may one day be able to do this party trick........

Our next Intro Program starts next Monday Oct 31st, we have a few spots left for anyone interested.

Workout

30m OH Walking Lunge (20/10kg)
100m run
10 Ring Dip
AMRAP  15min

Wednesday 26 October

A huge thank you to Kylie and Trushna from Lululemon Britomart for 1) talking to us about effective goal setting, and 2) staying around to participate in Murph!!  Well done ladies!!  And that was Trushna's first ever CrossFit workout....... great effort.

________________________________________________________________

The Barbell Club has kicked off for another 8 week program yesterday. The once per week program on Mondays 530PM, or Wednesdays 630AM starts next week, there is still space available.  Email asap.

________________________________________________________________

Our Endurance Club "Team Faster!" also had their last day of training yesterday; a handful of them are tackling the half and full marathons on Sunday.  Why not grab a coffee in St Heliers and watch them make the 32km turnaround.

________________________________________________________________

Our Competition Club is also going great guns.  Everyone is stepping up and kicking butt.  We've had some great success over the past 3 years, with coaches and members performing well at competitions from affiliate to regional to world level!  Does anyone else want in?  What's involved? 

At the moment we are getting together for a weekly training session, alternating between Saturday and Sunday morning.  You will also be getting homework, and eventually we will start meeting more regularly.  You don't need to be a fitness mutant, just keen to compete in CrossFit, an unlimited member, and have been training with us for at least 6 months.  Get in touch if you're keen.

Workout

Five rounds for time of:
Squat clean, 7 reps (70/50kg)
KB Swing 14 (24/16kg)

Happy Birthday Gareth Waters and Richard Stone!!

Tuesday 25 October

Ever found yourself talking about fitness and exercise with a friend, or workmate and trying to 'one-up' them? 

They mention that they've just started Zumba and you immediately scoff "Dancing isn't exercise!  You need to do CrossFit, it's hardcore!!"

Or, "You've just started a bootcamp?  Why on earth did you do that?  Do you think you're a Navy Seal or something.....?  CrossFit is so much better/harder/tougher......."

Or, "A marathon?!  Jeez Louise, my coaches at CrossFit NZ say that long aerobic efforts make you weak and skinny........you need to lift weights!"

What do you think your chances are of getting through to a person is with an approach like that?  (let alone staying friends with them.......)

It's easy to get all superior about CrossFit.  When the lightbulb goes off overhead and you finally understand how effective and simple the right kind of exercise can be,  you can start to see other forms of exercise as gimmicky and pointless.  But whatever it is, it's better than nothing at all, and a good friend doesn't make people feel bad about what they are doing. 

But of course, we still want them to start doing CrossFit right........?  So start by looking for the similarities, not the differences.  Find some common ground with your friend and go from there.

How about "Oh Zumba, sounds like heaps of fun, you're so brave for dancing in a big group like that.   But I guess it's kind of similar at CrossFit.....we have to do handstands, cartwheels and technical weightlifting that can make you feel pretty awkward at first, but then so stoked that you gave it a go." 

Or, "You've just started a bootcamp?  Thats so cool!  I'm doing something similar, it's called CrossFit.  I bet you do lots of burpees huh?  How awful are they?!?!"

Or. "You're training for a marathon?  Awesome! I'm  in a running club with a few other friends at CrossFit NZ, and some of them are doing the marathon as well, and only running twice a week, which is pretty interesting eh........?"

Workout

Deadlift

5-5-5-5-5

+ 21 reps

Happy Birthday Morgan Schaeffer!!

Monday 24 October

Sophie and Eric had some great rivalry going on during Monday's workout....

We're bringing Mobility back!  We'll take the blame for it disappearing in the first place, we were a bit sporadic with prescribing it, but we kind of weren't sure if you were all that keen to do it post workout.  Most of you seem to have no trouble getting on a foam roller or lax ball BEFORE you get started, but afterwards, not so much.

However, nothing takes the momentum out of a pre-workout warm up/hype up than mobility.  It's boring.

Not an excuse though right?  It needs to get done. It's absolutely crucial in fact, if you want optimal performance and to avoid injury.

So from today, we'll be prescribing a mobility drill along with the daily workout and it's up to you to do it before or after your workout.  Getting it done is the most important thing.  You could even do it the night before. 

And on occasion, there will be workouts where we'll program the mobility into the session, if we feel that it would be crazy to tackle the workout without some extra prep.

Look for some resources on the gym walls in the coming days to help you take control of your own mobility, recovery and the health of your body.

Workout - at 530pm only

With a goal setting workshop from the girls of Lululemon at 5pm.

'Murph'
Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile

Scale to Half Murph or Partner Murph.

Mobility

LAX ball on calves, glutes and pec minor, 1-2 mins each side.

Happy Birthday Komal Kumar!!

Saturday 22 October

Workout

Today's workout is the classic benchmark Grace.

30 x ground to shoulder to overhead. 60/40kg

CFNZ intern Fale can do this in about 1:15! Anything under 3 mins is pretty good and expect to take around 5 mins if you're an intermediate athlete. Good form is the order of the day here. A little sloppy movement is ok but not a lot!!  We're talking 5-10% deviation from near perfect technique.  It's easy to tell yourself you're looking good while you smash out a fast time, but your joints will probably tell you otherwise tomorrow..........

All classes as normal today. Stick around and watch the comp club go at it 1030am.
Sunday closed
Monday 530pm only. Starting with a goal setting talk by Kylie from Lululemon at 5pm.

Friday 21 October

Workout
7 Burpees

7 Pullups

7 Box Jump (60cm)

7 Rounds

Last chance to get in on the next Barbell Club 8 week program starting next week!  Mondays at 530pm (lots of room), or Tue and Thu at 530pm(two spots left).  Email to register ASAP!

Don't forget it's Labour Day on Monday.  Saturday classes are as normal (Benchmark workout Grace!), but we're closed Monday.

HOWEVER, there will be a Monday night Murph at 5pm, for anyone who is keen.  PLUS we have Kylie from Lululemon coming by to talk to you all first, about goal setting.

Happy Birthday to Hieu Tran!!