We are a functional fitness gym in Auckland, New Zealand, with a community of diverse people with one thing in common: a desire to be better than yesterday. We work hard, and have fun.
2012 is 1/12 done already! What have you achieved so far?
If you didn't get to attend our goal setting workshop last year, courtesy of the lovely Lululemon ladies, then head to their website for some ideas and a downloadable goal setting worksheet.
FYI, CFNZ'er Lana, is now the manager of Lululemon Britomart, achieiving one of her big goals, better work/life balance.
Workout
A.
Weighted Pullup 5 sets of 3-6 reps
B.
AMRAP in 8 mins 8 Toes to Bar 8 Kettlebell Swings 24/16kg 8 Goblet Squats 24/16kg
Some of the newer members of our community may not have heard about the Endurance arm of CrossFit. The theory is to replace most of the longer distance efforts with strength work, metabolic circuits, interval training, and time trials to condition both the anaerobic and aerobic energy systems, as well as increase the structural integrity of joints, bones and connective tissue to handle the repetitive nature of endurance sport. Ginny Moore completed the Tussock Traverse on the weekend, a 26k off road event, with minimal long distance training.
"I’m pleased to report after my first off-road run following Crossfit Endurance training I am a convert!
I competed in the Fix Tussock Traverse down in the Tongariro National Park Yesterday. Thanks to Mudz I had done plenty of hill sprints heading into the event which came in very handy for the first 2km and many of the kilometers that followed.
I was a bit apprehensive at the start knowing my longest run had only been 15km. The first 10km I felt awesome and the Crossfit attitude of chipping away at the workout came in handy for the 10-20km section of the course. The last 6km was pretty tough and I fell off the pace a bit but still came in 14th female home (out of 140) in a time of 2 hrs 48min – the winning female was 2 hrs 30min and the winning male 1 hr 57min.
Most impressive of all is how great I feel today, although not quite ready to face a CrossFit workout :)
Thanks a lot guys for all of your help. Off fishing tomorrow then back into the training for the next event!
Cheers, Ginny"
Workout
Front Squat 3-3-3-3 (all sets heavy)
Then,
Four sets of: Dumbbell Walking Lunge x 20 steps 15/10kg Handstand Push-Ups x 10 reps Rest 90 seconds
Don't forget to write neatly on the whiteboard today!! We're using a new workout tracker that relies on the board not looking like a 2 year old got at it with a crayon.......
Join us at St Heliers Bay (by the boat ramp) at 5pm for a beach workout (you will get wet, but actual swimming is not necessary), followed by BBQ. BYO veggies/dessert.
There will be a lot of new people around the gym tomorrow, please look out for them.
CrossFit is almost like a hardcore religious experience - it requires sacrifice, belief and suffering. The community and place of gathering is a huge part of it, and outsiders often think you are in a cult........ :)
Here's Alan praying at the altar of CrossFit......
Workout
Chuck Norris aka The Filty 50
50 reps each of the following:
Box Jump 50/40cm
Jumping pullup
Kettlebell swing (16/12kg)
Walking lunges
Knees to elbow
Push press (20/15kg)
GHD Hip extension
Wall ball 9/6kg
Burpee
Double unders
Normal hours today 730, 830, 930am. Free CrossFit trial on today at 930am, all welcome. Closed Monday, but we have our beach workout and BBQ at 5pm St Heliers, by the boat ramp.
Some of our Competition Club training hard in the lead up to The Open, and hopefully Regionals!!
The Comp Club is comprised of some Games veterans and also people with a grounding in the basics who are either looking to improve their fitness via some more competitive workouts, and/or provide some competiton and atmosphere to push our Regionals hopefuls a bit harder.
Workout
OH Squat test Then Fitness Level Metcon - Baseline, Helen, Fran, Elizabeth
Run/Row testing can be completed after workout, or in own time. Find a buddy or two to push you.
Don't forget we are closed on Monday. If you want to workout after a relaxing day off, get to St Heliers for a beach workout 5pm Monday, followed by a BBQ (BYO veggie matter or dessert). Hope to see lots of you there.
In exactly 4 weeks time, we will see the first workout announced for the 2012 CrossFit Open. Five workouts over 5 weeks. We highly recommend you all think about entering. Are you going to win? No. Are you going to qualify for the Regionals in Australia? Some of you will, many of you wont. But it's kind of cool to see where you rank on a world wide basis. Last year you could compare your performance to 26000 other people, I predict at least twice that this time around.
But no matter what level you are at, be sure to keep things in perspective. Many of us (including yours truly) fell into the trap last year, of constantly checking and rechecking our rankings, redoing the workouts 2 or even 3 times. This is no good for you!! You're holding on too tight!! You'll lose the edge....!
Too much repetitive stress on the joints, too much mental stress, and most likely a decline in your CrossFit-ness, thanks to a lack of time spent on other aspects of your training; other time domains, heavier work, etc. And if you are hoping to get through to Regionals, re-doing workouts will result in you not only losing your ability to deal with the unknown and unknowable, but your fitness may actually go backwards.
So just treat it like a workout. Like any other workout.
Give it heaps of course. But after it's done, move on. Keep working your goats and training right for the rest of the week, be sure to take Friday off, and give it heaps again on Saturday.
Workout
Deadlifts 3-2-1-3-2-1 (first wave at 95%, 2nd wave 100%)
CFNZ intern Nikki has finally laid down her barbell and is at home waiting patiently for baby to arrive on Friday. Not really sure what she means by the pose in this pic........is she trying to tell us someone else is responsible other than her husband Josh? Pat is that why you had to leave the country.....? :)
Workout
Fitness level Testing -Double under progression -Snatch 1RM -Clean and Jerk 1RM
Don't forget we are closed Monday due to Auckland Anniversary, but we have a beach workout and BBQ at St Heliers Bay 5pm onwards.
Congrats to one of my oldest friends, Mark Westgate (aka Westy) on his marriage to Erin on Saturday. For our newer members who may not know him, Westy was responsible for the construction of the original CFNZ facility, and he did a lot on the current place as well. Most of the pullup bars and plyo boxes are his work, along with that luxurious shower, and he's been a participant in many competitions and events we've hosted and attended, making him an honourary member of the CFNZ community. All the best to you both from everyone here.
As you see in the photo, CrossFitters can jump higher in cheesy wedding poses.......
Workout
Fitness Level Testing
- Gymnastics
- Turkish Get Up
- Back Squat
Happy Birthday for yesterday Rach Bailey! And today to Angie Duder!!
A great turnout last weekend for our trial workout!! Lots of keen people. We'll have another crew kicking around today, so please be sure to say hello to any one looking a little lost.
Workout
25 Walking lunges 20 Pull-ups 25 Box jumps 50cm 20 Ring dips 25 Sit-ups 20 Knees to elbows 25 Hip extensions 20 Wall ball 9/6kg 2 Rounds
It’s 'real world' fitness. Workouts are short, hard and very effective. Despite that, it's a lot of fun, because you train with a great group of people. And forget about diets, just eat simple and enjoyable, real food.
LEARN MORE HERE
CLICK HERE TO BELONG Your first month of membership at CrossFit NZ includes our Intro Program, where you get the low down on correct technique and give your fitness a boost, in order to join our regular classes. These run for 4 weeks and are available on Mon/Tue/Thu, at either 630am or 7pm.
June 10th intake (spaces available)
Private Intro Programs are also available if schedules conflict, or injury/inactivity is a factor.
