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

Thursday 20 October

Team One making sure there is photo evidence of their assault on Mt Wellington.  Well done team.  The rest of you Spring cLEAN'ers, you have till the end of Friday. 

Just to clarify team point scoring.

We're making it up as we go along...........sort of.......not really........

For this challenge, your team gets a point if at least 10 of you do the run (about half of you).

For future challenges, there will be extra points based on participation, so don't let your team down where you can possibly help it.  Sure some of us will be away/sick/injured or otherwise unavailable at times, but that's where the team will hopefully pull together.

Workout

'DT'
Five rounds for time of:
12 Deadlift (70/45kg)
9 Hang power clean
6 Push Jerk

Don't forget it's Labour Day on Monday.  Saturday classes are as normal, 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. 

Don't know what Murph is?  Ask a veteran or take a look at our Leaderboard.  We don't have any Murph entries yet!

Happy Birthday to Lorne Somerville!!

Wednesday 19 October

 

Have you ever heard a coach yelling a cue and thought to yourself, "No way are they talking about me."  or, "They're full of it.  My dip drive/hip extension/overhead position etc etc, looks freakin awesome, if you looked up split jerk in the dictionary, there'd be a picture of me........" 

The other day I was deadlifting for high reps, making an effort to exaggerate hip lockout, and yet two coaches called me on it!  I didn't believe them at first, but I had to accept that because I was the one with a 200 bpm heart rate, I wasn't the person most qualified to judge my own movement standards at that exact moment.....

No one likes to be bad at stuff.  Us blokes in particular tend to have a bit of an ego when it comes to lifting heavy things, and having a weakness pointed out to us can be hard to deal with, and we go into full fledged denial. 

I read a recent article by a CrossFit coach where she talked about struggling to perform a pose during a yoga class.  She was pretty frustrated that she couldn't do it, but the yoga teacher simply said "isn't that great?!'

Isn't it great that you can't do something?  Because now you get the challenge of learning how, and the satisfaction once you achieve your goal. 

You come to CFNZ to learn, to be coached and to be challenged, both physically and mentally.  But don't get defensive or upset about us calling you out for bad form or sloppy movement.  As Michael Jackson always said to his back up dancers after giving them a telling off, "with love people, with love..." Take our coaching, enjoy the process of learning and improvement, and ask for more because we've got lots of love to give! 

Workout

Run 600m
2 Rope Climb (scale up to legless)
20 pushup (scale up to ring pushups)
3 Rounds

Tuesday 18 October

So how did you find that 3 rep Clean and Jerk during the Spring cLEAN Baseline?

Adding a few reps to the metcon part of the baseline is one obvious way to improve your score, but why not add a few kilograms to the Oly lift too?!

It just so happens that a new Barbell Club 8 week program is kicking off next week, which means you get 7 weeks worth of extra practice to help you smash that 3RM Clean and Jerk during retesting!

Sessions will be running Tue and Thu at 530pm. Oct 25th to Dec 15th.

There is also a once per week program on Mondays at 530pm starting Oct 31st till Dec 19th.  Lots of interest in mornings as well, but we can't seem to get consensus on days and times yet.  Keep in our ear about it!

The previous program was priced super cheap to kick it off, but even with a slight price rise, we're still a heck of a deal for a class with a cap of 8 people.  Add the coaching power of Pat Barber and intern Mike Rankin into the mix, and you've got a guaranteed 10-20% PR on your lifts...... :) 

Tue/Thu 8 week program $200/150 for 3xweek/unlimited members.

Mon 8 week program $150/100 for 3x/unlimited.

We'll let Matt Peat tell you a little about his experience during the last 8 week program.

"Barbell Club was awesome! I wanted to get my technique right to prevent injury, increase my weights and make my lifts more efficient and easier with my tight shoulders. The 8 weeks helped me so much with technique and getting myself into a routine with my lifts. This resulted in massive improvements in my lifts weights I PB'd 3 times along the way. 

Snatch

- June it was just the bar

- then 30kg before BB Club

- first Barbell session was 40kg

- final Barbell session 55kg. (full snatch) my power snatch is 60kg.

(my OH squat was 40kg at start of BB towards the end i PB'd at 62.5kg)

Clean and Jerk - The clean was my favorite lift I can get under the bar quite fast so that wasn't the part of the lift I wanted to refine. It was the JERK! 

- 1st BB session was 60kg C+J with good form and 65kg at a struggle with massive shoulder pain.

- Last BB session was 75kg with good form and no shoulder pain.

The best thing wasnt the PBs it was getting my technique/form right which has also resulted in improvement in all WODs where oly lifting is involved.

I will definitely do BB Club again.

Many thanks to Pat for the coaching and all the coaches/interns that have helped me. It was great fun!"

Workout

Snatch Balance
1-1-1-1-1-1-1

If you need to get your Spring cLEAN Baseline workout done, be sure to arrive early and tell a coach.  Also, we need pre challenge photos, so if you didn't get yours taken yesterday, ARRIVE EARLY and ask a coach to take one. 

Monday 17 October

Before

After


At this years Regionals in Sydney.

Today our Spring cLEAN Challenge kicks off!

So what better way to inspire you all to action, than with a few words from our 2010 winner, and now CFNZ coaching intern Carl Grace.

Well Carl, you were a very convincing winner of last years Spring cLEAN challenge. 
How long have you been training at CFNZ?
About 2 years now, which means it was one year in when I did the 2010 challenge.

Can you remember what your goal was when you signed on for the 2010 Spring cLEAN?
To have fun, but of course, to try and win!!  It is a competition after all :)

What was your nutrition like before the challenge?
I was already kind of primal, so it was pretty decent already.  But there was room for improvement definitely.

What change was the hardest to make?
Sugar in the coffee and giving up chocolate.

You were already in pretty good shape to start with, so you made some impressive gains to take the title. 
Can you name the ONE thing you think was mostly responsible for your results?
I was already eating pretty well, but once I added block measurements of my food things really took off.
Being able to track what I was eating and comparing it to what was happening with my body comp and performance really helped.

Any advice to offer this years participants?
It's only 8 weeks!!!!  I didn't cheat ONCE!!  Yes you can still have some fun, and make some great progress if you give it 80-90%, but if you're serious about winning, you need to be willing to work for it!

And the first two weeks are the hardest by far, so stay strong and use your team mates and coaches for support.

If you want in and you haven't entered yet, then email us ASAP!!!  Last chance today.

Workout -Spring Clean Baseline

In 7 minutes, find your best 3 rep clean and jerk.
- You must complete the 3 reps within 40 seconds.
And then, rest exactly 3mins before:
1 min of thrusters (Rx'd 40/30kg, Scaled 30/20kg)
2 min of Over-bar burpees (two foot jump and land)
3 min KB swings (Rx'd 24/16kg, 16/12kg)
4 min of rowing (for calories)

Score is kilos lifted for C+J and total reps combined.

We will be running heats of 8 people at a time every 10 mins during regular class times.  If you need to do the baseline tomorrow or Wednesday, be sure to let a coach know well before the class starts.

A very happy birthday to one of the CFNZ original gangsters (back to Guerrilla Fitness bootcamp days.....), Rachael Longson!!

Saturday 15 October

Hope to see a good crowd at our Last Supper tomorrow 5pm.  Come brush up on your nutrition knowledge, seize the chance for one last treat meal, and hear more about what's in store over the next 8 weeks of our Spring cLEAN Challenge.

Workout

21-15-9
Deadlift (120/85kg)
Box Jump (60cm)
400m Run

Happy Birthday Alex Tan!!

Friday 14 October

A couple weeks ago we gave some props to our early bird 545am crew.

Now it's the turn of the night owl 630pm team.

During the winter it's dark, cold and quiet in the gym.  The big and rowdy 530pm group slowly wander off home and the remainder close ranks for the final class of the evening. 

They're a tight knit bunch, same faces most days, and it was Ryno's main class as well, so they were argueably more affected when we lost him.

One advantage is being able to see all the times and scores of the day, laid out on the whiteboard, just waiting for someone to sneak in front by a single rep or second.  It's nice to have something to chase.

With daylight savings creeping in, we will likely see this exclusive group getting bigger, with people in less of a rush to get home. 

Workout

Jerk
Find 3RM

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Our next Barbell Class kicks off October Tuesday 24th 530pm, and runs Tue/Thu for 8 weeks, ending December Thursday 15th.  Look for an email soon with sign up details.  And there will also be an AM option if the interest is there.

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Don't forget, Spring cLEAN kicks off Monday.  See you all Sunday at 5pm for a Last Supper and Nutrition review.

Thursday 13 October

Spring cLEAN kicks off this Sunday at the gym 5pm.  We'll talk nutrition and goal setting, give you a bit more info about what's in store, and answer questions.

We'll be looking for an improvement in your body composition and in your performance. 

On Monday you'll have a baseline workout to do, which will be repeated in the final week.  If you can't do it Monday, you can make it up sometime during next week.

We want to challenge you guys, take you out of your comfort zone and make sure you have fun!  So be prepared for anything.  Each and every week for 8 weeks, you will be assigned a team challenge that can accumulate points for your team.  Participation in all of the challenges is not compulsory, but the more team members that participate, the more points you get.

Last years winner walked away with just under a grand in cash!  But almost everyone who participated walked into summer feeling better and looking better than ever.

Look for an email today with a link to register.

Workout

50 Air Squats
50 Double Unders
5 Rounds

Wednesday 12 October

Please don't ever let us see you in a pair of these........

Let's talk shoes.

Now all you CrossFitting ladies out there must just love organising your matching Lulu outfits, from headbands all the way down to knee high socks; but us poor guys are pretty much stuck with shorts and shoes.  And as there are no arguments that a pair of O'Neill Super Freaks boardshorts, worn commando style, are hands down the best for high performance, all we have left to talk about is shoes........

If you are pretty new to CrossFit, you may not know that we are not a fan of super spongy, big heel, anti pronation/supination, extra arch supported, shoes.  By this we mean your typical running/cross training shoe.

These types of shoes attempt to protect you from impact, but in fact cause other problems - ankles, knees, hips and the feet themselves get injured due to a highly altered running and movement pattern; thanks to all that padding - for some reason it just makes you want to slam your leg into the ground, heel first, with your knee locked.  Not good.

Find yourself a shoe that is a little less flashy.  No bells and whistles.  No patented hexagonal, air cushioned, hyper-mesh, blah blah blahs.......

Nike Free's were one of the first to try a barefoot/minimalist style shoe, but they lost their nerve and started whacking more padding on again.  I had a pair of 2.0's which were awesome, but now it's hard to find anything but 7.0's.  Here's Vince's 5.0's, not a bad shoe, but I wouldn't recommend squatting or Oly lifting in them; too squishy.

The classic Chuck Taylor Converse was the first zero drop shoe that Taz and I wore for CrossFit (meaning the sole is the same height from heel to toe), and although it's pretty heavy compared to modern minimalist shoes, it's hard to beat for the price.  And it's a great shoe for a heavy squat day, rope climb or sled drag.

Kelly G is rocking the high tops, and setting them off nicely with the matching socks..........

In my humble opinion, this is currently the best all round Inov-8 shoe.  The Road-X 233 is a minimalist running shoe that is light as heck, but still has decent support.  It has a 6mm drop from heel to toe, so is no where near the barefoot experience, but it still ain't no boat; and the grippy rubber sole makes short work of short sprints, longer efforts and box jumps, while still feeling stable enough to go heavy overhead.  Pat also wore these a lot during the 2011 Games.

Just missed out on nabbing a pair of these bad boys from Reebok at the 2011 CrossFit Games.  But the major sizes disappeared faster than the ground almond cookies in the Paleo Snax tent next door.

This is the first shoe designed specifically for CrossFit, with a flat, rigid sole that is great for heavy loads, but still flexible enough for running and jumping.  The arch has special protection to prevent them getting destroyed during rope climbs, which is Inov-8's biggest weakness.  And they look like Bruce Lee's shoes from the Game of Death movie.......which is more reason to buy them than any of the previous features.......but we're going to be waiting a few more months yet unfortunately.

What ever shoe you choose, just remember that you should be paying more attention to the foot itself.  With 25% of your total bones found in the foot, you need to be on the lacrosse ball daily and giving your calves a good seeing to as well. 

Workout

Ryan
7 Muscle ups
21 Burpees (jump to target)
5 rounds

Happy Birthday to CFNZ assistant coach Dawn!!

Spring Clean starts Sunday!  Check your in box tomorrow for details. 

Tuesday 11 October

ALRIGHT!!

It's time....

The dust has barely settled from the weekend's charity workout, and it's time for our long anticipated, yet somehow dreaded, yet somehow welcomed. Spring cLEAN Challenge.

Eight weeks, from Monday October 17 to Saturday December 10. 

Perform better, feel better and look better............ by eating better.

Why should you do this? Because every one is doing it!! Just kidding. But seriously, they probably will :-) 

You should do it, because even though we are a gym, we truly believe that nutrition is 80% of the battle for a lean, strong body.

You should do it because a healthy diet is the only way to guard against sickness and achieve optimal health.

Many people attempt to embark on a 'get fit for summer' campaign. Probably about 10% of those people succeed.

We are not about a short term, quick fix at CFNZ, we want to be sure you understand that.  However, we have actually witnessed some AMAZING results in very short periods of time.  But it was only from people who worked their butts off, and committed themselves 110%.

No one can stick to 110% all the time, but it is possible for a short period, with motivated people, with an end goal in sight. This can help break through plateaus, kickstart initial progress if you're new to this, and it has the added bonus of making the normal 80-90% compliance to a healthy diet seem SO MUCH EASIER!!

So from next week, let's step things up a notch to see what can be achieved with a concentrated burst of effort.

We'll be putting you into teams, because with a bunch of other CrossFitters inspiring, motivating and supporting you, you'll not only have a better chance of success, but you might actually have FUN as well!

There will be baseline testing next week, and you can expect various team challenges throughout the 8 weeks - previous years have included beach workouts, sand dune runs, 'primal' races, and cooking challenges, so expect all that and more this year!  Plenty more details will be coming out this week, so start getting psyched up.

And for those of you who are sick, travelling, or otherwise unable to be around for part of the challenge, never fear, we will do our best to accomodate you all.

Workout

1 Power Snatch
5 OH Squats
AMRAP 15min
* Choose your weight.

Monday 10 October

Phenomenal day at CrossFit NZ with the charity workout we held to raise awareness of family violence.  The Blow The Whistle campaign is spearheaded by community members Jess and Pete, so a big thank you for their efforts leading up to the day.  

As usual, everyone left their all on the black mat, some truly inspiring performances from you guys and gals.  Check out our Facebook page for pics from the day.

Workout

Power Clean
Find 5RM

500m Row

Happy Birthday for yesterday Ben Harper!!