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

Thursday 1 December

Workout
Work up to a max power clean.
Then,
Death by Power Clean 60/40kg
1 rep in first minute, 2 reps in second minute etc, till unable to complete.

Wednesday 30 November

Our last group Intro Program for 2011 got underway this week.  The first one in 2012 will be January 30th.

If you are crazy keen to get involved before then, we still have Private Intros available.  Contact us on info@crossfitnz.co.nz for details.

Workout

Overhead Squat - build to a 1RM, then 15RM.
Then,
30m Overhead walking lunge 20/10
200m Farmers Walk 24/16kg
30m Zercher Walking Lunge 20/10
200m Farmers Walk

Tuesday 29 November

Some of the October Intro group acting up after they smashed new PR's in their baseline workout.  They'll be kicking around the trenches this week folks so be sure to say hello.  A big welcome to all of you.

Our final Intro for 2011 is chocka!  And so that is it for new members until January 30th.  That gives all of you a good chance to get to know everyone and avoid being caught out on the burpee name game!!

Workout

Helen
Run 400m
21 Kettlebell swing 24/16kg
12 Pullup
3 rounds

Or,
Heavy Halved Helen
Run 200m
11 Kettlebell swing 32/24kg
6 Weighted Pullup (15/10kg)
6 rounds

Congrats to Adam Hurdley for his cycle lap of Lake Taupo on Saturday, and Lars also snuck in a quick half marathon before coming along to the Primal race. 

Did you complete a cool physical activity on the weekend?  Let us know!  Send us pics!  We'll make you famous!  Proud parents right here, let us show you off......

Monday 28 November

Good times in the wilderness with the Spring cLEAN challengers yesterday.  Climbing mountains, carting rocks, bear crawling through the trees, climbing UP trees, walls, fences, and chasing 'rabbits'.  A few pics on our Facebook page HERE.

Workout

30 double unders
10 Power Snatch 40/30kg
AMRAP in 7 mins

Happy Birthday Josh Kilimnik!!!

Saturday 26 November

Today is Bring A Friend Day!

Support..........

Challenge.........

Fun.......!!!

Looking forward to seeing you and your friends today.

Partner Workout

For time:
1) Partner 1 performs 50 slamballs whilst Partner 2 holds a handstand.
Then swap so Partner 1 holds a Handstand whilst Partner 2 performs 50 Slams.
If handstand  is broken, perform 5 burpees each before continuing.
2) Partner 1 performs 50 Box Jumps (50/40cm) whilst Partner 2 holds a L-sit.
Then swap so Partner 1 holds a L-sit whilst Partner 2 performs 50 Box Jumps.
If overhead position is broken perform 5 burpees each before continuing.
3) Partner 1 performs 50 Situps whilst Partner 2 holds the bottom of a Squat.
Then swap so Partner 1 holds the bottom of a Squat whilst Partner 2 performs 50 situps.
If squat position is broken perform 5 burpees each before continuing.
4) Partner 1 performs a 400m run, while Partner 2 holds a plank. Then swap for 2 runs each.
If plank is broken, perform 5 burpees each when runner gets back before continuing.

Friday 25 November

The November Intro Program is wrapping up today with a repeat of their baseline workout.  If Bronwyn's form here is anything to go by, the whole group are going to smash out PR's!

Remember tomorrow is Bring A Friend Day - at all sessions 730, 830 and 930am.

Our last group Intro Program for 2011 starts on Monday.  We have about 5-6 places left across the AM and PM streams.

Workout
Hang Snatch/Snatch @60-70% on the minute for 10 mins,
Then,
Interval Nancy
400m run
15 OH Squat 40/30kg
Rest 1 minute
5 rounds for total time.  (dont add the fifth rest period)

Thursday 24 November

Does anyone remember this old Goofy clip? It's called Motor Mania, and it shows what can happen when a mild mannered, law abiding citizen gets behind the wheel of a car and heads out in public.  Despite taking care to avoid even harming ants when going about his day, Goofy gets a little bit Jekyll and Hyde once he gets in the drivers seat.

It reminded me of another similar affliction we come across in the gym from time to time.

WOD Mania..........

What is this dire affliction you ask?

Watch the changes Goofy goes through as he starts his car.  We see this exact same sinister transformation occur as we call out 3,2,1 Go!!

Mild mannered accountants, students, business people, and stay at home parents turn into sharp teethed, long taloned, hunchbacked monsters.......well not really, but they sure go through fairly radical changes.

Mostly of the short repping, equipment abusing, poor range of motion variety.

If you see any cases of WOD Mania, do not try to help them yourself.  You are putting yourself at risk. WOD Maniacs live in an alternative reality where they are convinced that the world might end if they don't go faster than everyone else, and if the world doesn't end, then everyone on the planet wont respect them.

CrossFit workouts are a powerful drug, and certain people are more prone to addiction and abuse.  But there is hope out there.  We can help you......

Workout

5 SDLHP 50/35kg
10 Toes to Bar
20 KB Swing 24/16kg
AMRAP 15min

Wednesday 23 November

Post a suitable caption to comments......... :)

Workout

Jerk 1-1-1-1-1 (from the front rack position)
Row 2k

Happy Birthday Mick!!

Tuesday 22 November

Placegetters and judges at the conclusion of the CrossFit Auckland games on Sunday.

Congrats to everyone from CFNZ (past and present!) who participated.  And always so great to see so many people out in support of the competitors.  A big thanks to Alex, Lisa and their team for a top event.

Workout

10 unbroken pullups
15 unbroken pushups
20 unbroken box jumps
25 unbroken squats
5 rounds
Not for time.  Focus is on quality, timing and feel.  Scale by dropping 5 reps from each exercise.

Monday 21 November

For those involved with our Spring cLEAN Challenge, we are not far from the end.  Participants so far have run hills, guerrilla burpeed, rowed forever, got their yoga on, and learned how to Zone their food.  Coming up next Sunday November 27th, is the Primal Team Race!  This will be our third year for this particular challenge and we plan on making it even better.  So let your team captains know if you're attending or not.  There will be points for attendance and of course for winning!

Happy 30th Birthday for yesterday to CFNZ intern Tim Holdsworth!!

Workout

Zercher Squat 5 x 5
Hanging L-sit 5 x max (Leaderboard skill)
alternate between exercises, resting 60 sec

Then:
100 double unders
400m sandbag run