CrossFit New Zealand

Tuesday 1 May

Another Regionals Team athlete profile - Jo Gleeson.

How long have you been a member at CFNZ?

I'm the old tart that's been at CFNZ forever. I was in the days when we trained at Mission Bay in the playground when Daz was Guerilla Fitness.  So it must be over 4 years now.

How did you end up walking through our doors for the first time?

I was training for my first half Ironman when I broke my toes 4 weeks out from race day. (breaking toes seems to be my thing eh!) I couldn't fit cleats, shoes or even swim so I felt very sorry for myself after training my arse off through a very cold, wet winter.  Even got my 21km time from a 1hr 52 down to best time of 1hr39 and was really starting to see improvements and BAM - goal was KARPUT!!  I was so over training and motivating myself when a friend suggested I come to this 'Guerilla Fitness'. and so - here I still am.

Inov8's, Converse, or Reebok training shoes?

INOV8'S

Can you remember your first workout?  What was it like? 

In Mission Bay playground doing medball cleans, running, situps and jumping pullups on the jungle bars- I can remember feeling like an idiot doing these jumping pullup things...

What tunes do you like working out to?

A bit of everything really but I am not into 'Heavy Metal' - Really pisses me off in a WOD especially if I'm struggling and to have music that sounds like it's just screaming and smashing in my head just really freaks me out!

What has been one of the biggest things in your life that has changed since starting CrossFit?

Meeting some of the most awesome people and making wonderful new friends that I believe will be long lasting..

What are you doing when you aren't CrossFitting?  Career, hobbies etc

I'm being a Mum, a taxi driver to my kids sports and a great supporter at their sport - Yes, as you can imagine I can be very vocal on the sidelines -hehe and I am the Office/ Accounts lady in our business - Gleeson Builders.  I support my hubby in his Offshore Powerboat racing so I obviously love boating and I love to go Fishing - I really should of been a bloke!

Is there a CFNZ member who inspires you?

I'd have to say Kaz!  She's an old tart too but man she's insane - and friggin strong too.  A fab Crossfitter.

What achievement at CFNZ are you most stoked about?

Getting my muscle up - ya hoo!

Any goats that need working on?

Plenty of goats but mostly MU, Ring dips, HSPU, pistols and L-sits oh and Squat snatch, Clean, Back Squat and Front Squat......eeeeek

Fave food?

Chips and Dip - I haven't had any since Xmas...

Workout

Work up to a 1RM TGU, then a 5RM, each arm.
21-15-9
Double KB Hang Cluster 2 x 24/16kg
Pullup

Monday 30 April

Workout

Back Squat - find your 3RM in 6-7 sets
In between the first 4 sets perform max rep pull ups.

Strength and Conditioning

Back Squat 5 x 5.
In between sets perform max rep ring rows (choose a body angle that allows at least 10 per set)

Finisher
Run 400m with 2 x 9/6kg medballs
50 double unders or 25 low box jumps
Run 400m

Paleo Sprint starts today, 4 weeks of great nutrition so that you can say "Eff you winter! No 'insulation' needed for my body this time..."  Still time to sign up if you email today.

Want to help us challenge the Regionals Team with a bit of an event practice?  Get yourself 2 men and 2 women together for a squatting, pulling, pushing extravaganza that demands lots of reps and lots of teamwork.

Saturday 28 April

Paleo Sprint starts Monday!  Get your name up on the whiteboard, and let's see a challenging short term goal for you to achieve in May, as well as the food you need to give up in order to achieve that goal......

There is just one workout at CFNZ today.  730am.

At 8am there is a 5km waterfront run on with the Endurance Club - all welcome.  Meet at the flagpole corner of St Heliers Bay Road and Tamaki Drive.

At 9am there is an outdoor workout on Velloweneth Green at St Heliers.  Meet at the flagpole corner of St Heliers Bay Road and Tamaki Drive.

HAPPY BIRTHDAY NICOLE PHILLIPS!

We have to say goodbye to long term CFNZ member and intern Tim Holdsworth today. 

Tim's first exposure to CrossFit was via some classes CFNZ was running from Ringside gym.  He stood out immediately as someone who was willing to listen and learn in order to get better, despite being the fittest (at least aerobically......:) guy there. 

Once he came to visit us in St Johns, things got a bit heavier than burpees and hill sprints, but Tim is the epitome of the advice 'arrive early, stay late and practice, practice, practice. 

It's not uncommon for him to arrive an hour early to work on mobility, and he has sought out extra private coaching in Olympic lifting in order to make that a strength rather than a goat.

Once he started interning, he took to it like a fish in water, and has been an invaluable asset to the coaching staff, especially with our Intro Program - the praise from new members rolls in heavy. 

If you see him around the gym tomorrow, be sure to shake his hand (or give him a hug, he's quite touchy feely), and wish him well on his new chapter of life in Australia.

Gym Workout - 730am

800m run
21 KB Swing 32/24kg
15 Wallball
9 TTB
800m run

Park Workout - 9am

Run 50m to beach

Fill sandbags......

Run 50m to park

50m sled drag each

100m sled drag together

50 ground to shoulder

50m sled drag each

50 zercher lunges

50m sled drag each

50 ground to overhead

50m sled drag each

100m sled drag together

Friday 27 April

Workout

3 sets of:
3 Position Clean + Push Press
3 Position Clean + Push Jerk
3 Position Clean + Split Jerk

1 set is a squat clean from the high hang, above the knee, and the floor, with a pushpress on each clean, then 3 cleans with a push jerk, then 3 cleans with a split jerk.

Start at 80% or more and increase the weight as possible.

Then

Gwen

15-12-9 TOUCH AND GO reps of

Clean and Jerk (Power or Squat)

Rest between sets as needed.

DON'T FORGET WE ONLY HAVE A 730 CLASS ON SATURDAY. THERE WILL BE A 9AM CLASS AT ST HELIERS ON VELLOWENETH GREEN AND ALSO A 5K RUN OPTION.

Thursday 26 April

 

Time to meet Regionals Team athlete Daniel Rankin.

How long have you been a member at CFNZ?

- 1 and 1/2 years (september 2010)

How did you end up walking through our doors for the first time?

- My brother was getting fitter then me doing crossfit so i had to start.

Inov8's, Converse, or Reebok training shoes?

- Inov8's

Can you remember your first workout?  What was it like?

- Think it was a baseline intro workout, AMRAP 200m run with medicine ball slams, burpees and squats.

was pretty tough but the biggest thing that struck me was the bunch of other Crossfitters i didn't know cheering all of us on which i thought was pretty cool. 

What tunes do you like working out to?

- anything but Darrens playlist (Preferably Eminem or Linkin park)

What has been one of the biggest things in your life that has changed since starting CrossFit?

- Crossfit has helped me focus more in life, has given me goals that i want to achieve with my studies and in the sport. Being surrounded and supported by an awesome community makes it a lot easier.

What are you doing when you aren't CrossFitting?  Career, hobbies etc

- In my 2nd year at uni doing a sport and exercise science degree. Also enjoy cooking so do a bit of that. 

Is there a CFNZ member who inspires you?

- Fale and Dawn

What achievement at CFNZ are you most stoked about?

- Learning that you have to put time and effort in something if you want to get good at it.

Any goats that need working on?

- Loads of goats to work on! but mainly anything to do with squatting.

Favourite food?

- Roasted kumara

Workout

7 Deadlifts 140/85kg
Run 2 lengths of gym
14 one legged squats
21 Double Unders
Run 2 lengths of gym
AMRAP 7min

Wednesday 25 April

Closed today.  One class at 5pm.  Come along for a challenging partner workout.

Tuesday 24 April

(Joe McPhee Photography)

Workout

Work up to a heavy 3 rep Front Squat in 15 mins,
then,
21-15-9-6-3 Front Squats 60/40kg
12-9-6-3-1 Ring Dip (1 muscle up to start the set, and after each rest)

S+C

Front Squats 5 x 5, heavy weight across
Then,
5 pullups
10 pushups
15 squats
AMRAP in 10 mins

DONT FORGET WE ARE CLOSED TOMORROW FOR ANZAC DAY.  ONE WORKOUT ONLY AT 5PM, JOIN US FOR A HARD SESSION TO RECOGNISE THE EFFORT AND SACRIFICE OF OUR NZ SOLDIERS.

Monday 23 April

Workout

1 Power Snatch
1 OH Squat
On the minute every minute for 10 min.

then:

WOD
Snatch Balance 1-1-1-1-1, start @70%, increase weight each set.

Optional Finisher
100 swings for time 24/16kg3 Turkish Get Up each arm, alternating arms.

S+C

3 Turkish Getups each arm
6 pushups
9 ring rows
12 swings (same weight as TGU)
AMRAP in 12 mins

Don't forget we are closed on Wednesday for Anzac Day.  We will be holding a partner workout at 5pm.

HAPPY BIRTHDAY ALAN SUTCLIFFE, AARON MCILLWEE AND DAN HAYMAN!!

Saturday 21 April

Partner Workout
100 KB swings 24/16kg
100 Wallballs 9/6kg
100 Pullups (partner assisted if needed)
100 MB Situps
10 x 100m sprints
One person working at a time, every minute on the minute perform 2 burpees.

The Regionals team will be in this morning to get their first training session of the day under their belts. Why not partner up with one of them for a seriously motivating workout!  If you haven't chucked a coin in the raffle bucket, you should, the prizes on offer are far exceeding the gold in there so far.  We'll be giving away spot prizes through out the morning and then drawing the big prizes after the 930am class, before the team goes at it again. Thanks to everyone who has stayed back in past weeks to cheer them on, they really appreciate it.

Friday 20 April

Today we're profiling Kaz Staples, one of our longest standing members, and a 2 time veteran of the Regionals.

How long have you been a member at CFNZ?

3 plus years.....

 

How did you end up walking through our doors for the first time?

Via the gorgeous Lynn Murphy, a good friend who told me I should give it a go!

 

Inov8's, Converse, or Reebok training shoes?

inov8 just bought some couple weeks ago and addicted

 

Can you remember your first workout?  What was it like?

Dont remember my first workout but do remember thinking the workout was a bit short...............Taz said she didnt think I would last!! How wrong was she......

 

What tunes do you like working out to?

like working out to upbeat music, pretty much anything but that heavy rock stuff!!

 

What has been one of the biggest things in your life that has changed since starting CrossFit?

Have never been fitter stronger healthier and happier since finding CrossFit, and I get to do it with my gorgeous husband....

 

What are you doing when you aren't CrossFitting?  Career, hobbies etc

I am running my business pure delish and trying to keep up with my beautiful boys tom(19) and elliott(16)

 

Is there a CFNZ member who inspires you?

Every single person at xfit inspires me

 

What achievement at CFNZ are you most stoked about?

Making amazing friends that I know will always be in my life, I feel so blessed to have all these incredible, motivated and inspiring people that I see pretty much every day.

What's your fave food - Paleo or otherwise....?

...........wine chocolate and lollies

Any CrossFit goats you're working on?

....SNATCH

Workout

Run 1200m
8min to find max Squat Clean
Run 800m
6min to find max Power Clean and Jerk
Run 400m
4min to find max Snatch