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

Friday 30 December

Workout - 915am and 430pm today.

Power Clean - work up to a heavy triple
- alternate with 6-10 pullups (band, kip, deadhang, C2B)
Then,

Squat clean to overhead 60/40kg
AMRAP in 5 mins

Thursday 29 December

Some of our recent Intro Program graduates hamming it up for the camera.  The 4 weeks of learning movements, drills,  and CrossFit lingo has been super successful since we've implemented it, resulting in better prepared, fitter, more confident people joining our main sessions, ready to kick butt and make amazing progress.  And as you can see from the photo, they're also more than comfortable by then to not take this crazy workout stuff too seriously......

Workout

Pushpress 3-3-3-3-3

Then,

Teams of 2-3 drag a heavy sled 400 meters.
Every time an athlete hands off the tire they must do 5 burpees.

Wednesday 28 December

Captured three 'generations' of CFNZ here.  Jenny May has been with us for over 2 years, and has seen lots of changes, including our move to the bigger facility.  Joe joined us mid way through the year and has jumped in with both feet (utilising his hips and keeping his knees out for optimal power.......).  And finally Dave is pictured here at his very first session, since graduating from the Intro Program.

Make sure you keep an eye on our New Member board, 2012 is bound to kick off with plenty of Burpee Name Games.....

Workout

Deadlift 5-5-5

Alternated with max rep ring dips

Then,

AMRAP in 5mins
5 Deadlifts (100/ 80)
15 Box Jumps (50/40)

Christmas Eve

Just the one class this morning at 9am.  Hope to see you there.

Team Workout - Santa and his busy little elves.

Team of 4
Santa rows the sleigh 300m

The 3 elves accumulate as many reps of:
- situp to wallball
- circle up or skin the cat
- ring pushup
Once Santa has finished the row, swap for a new Santa and continue.

Score is max total reps in 20mins

Friday 23 December

Sometimes I watch you guys working out, and I wonder to myself "do your friends and family know?"

"Do they know how hard you train?' 

Sure they've probably heard by now about this new gym you go to called Ex-Fit, or CrossTrain or something (but they're a little unsure why you go on about it so much........) do they actually know what you do there?

Do they know you can crank out pull ups until you get bored.....?

That you can put your own bodyweight (and maybe more) above your head?  Pick up double that from the ground? Turn a skipping rope as well as Ali, and balance yourself upside down like it's zero gravity?

Do they know how much you sweat?  That you sometimes bleed? How focused you are on being a more functional, healthy human being?  How willing you are to expose your weaknessess every day so you can make them your strengths?

Do they know that you are a badass?

I do.

And I'm proud.

Have an awesome Christmas break badasses.....

.....and if you want to give your friends and family the gift of badassery, why not grab a CFNZ gift voucher they can put towards our next Intro Program?

........seen this vid?  People Are Awesome.

Workout - 12 Days of Christmas (modified slightly from our 2009 Christmas Workout)

• 1 x cartwheel
• 2 DB cleans  15's/10's
• 3 pushups
• 4 pistols
• 5 pullups
• 6 KB SDHP 32/24kg
• 7 situps
• 8 DB Pushpress 15's/10's
• 9 squats
• 10 Box jumps 50cm
• 11 KB Snatch (scale to clean and pushpress) 24/16kg (total reps)
• 12 candlestick/burpee/toes to bar
• Start with 1 cartwheel, then 2 DB clean and 1 cartwheel, then 3 box jumps, 2 DB cleans and 1 cartwheel, etc.

Don't forget we have one last workout tomorrow at 9am.

Thursday 22 December

Don't forget our Saturday workout - just the one session at 9am.

Workout

Back Squat 3-3-3-3-3
Alternated with Weighted Pullups 6-10 reps

Then 20 rep back squat.  The Widowmaker returns!!  Dig out your last 20 rep score, add 5-10% and go hard.

"Trust me, if you do an honest 20 rep squat program, at some point Jesus will talk to you......" - Mark Rippetoe, Strength Coach, author of Starting Strength.

Wednesday 21 December

Workout

10 Manmakers 20/15
200m run
AMRAP in 10 mins

Anyone still in town Saturday morning?  We thought we'd have a workout after all. 

9am. 

One session.  Come one, come all, come fire up your metabolism before it all turns to custard on Saturday night/Sunday.....

Tuesday 20 December

Doug (from the park, as he calls himself....) has run the Auckland marathon about 15 times in a row (Doug, is that the right number?)!!   An impressive feat.  Now he might not be finishing in the blistering time he used to run in the old days, but what is just as impressive is that over the last couple of years he has done more and more CrossFit, and less and less actual running in preparation and on the day just steps up and gets it done.  He's usually back training at CFNZ on Monday or Tuesday, no problems!

Workout

"Rubber Legs Annie"
50-40-30-20-10 reps of:
Double unders
Wallball 9/6kg
Situps

Monday 19 December

Newbie Stefan getting some decent air on lateral jumps.  Already creeping up on rx workouts, look out for this guy.....

Workout

Squat Clean 2 reps, rest 30s,
max reps HSPU, rest 60-90s,
4 rounds

Finisher

200m Farmers Walk 32/24
400m Farmers Walk 24/16

Happy Birthday for yesterday Eric!!

Saturday 17 December

Blair showing us some great focus and determination as he locks out a thruster.

Workout

5 Rounds For Time:
200 Meter Run
10 Pull Ups
200 Meter Run
15 Push Ups
200 Meter Run
20 Sit Ups
200 Meter Run
25 Squats