Today we're chatting with CFNZ Endurance Coach Atalay Pala (how do you pronounce that? He will tell you to just say the words 'utter lie', which I think is the perfect name for a bullsh#$er like him......only kidding mate....). Atalay is kicking off another round of Endurance training next month, read more below if you want in.
How long have you been a member at CFNZ?
I started coming to CFNZ late 2009 on and off but made the commitment to come full time April 2010.
How did you end up walking through our doors for the first time? Was there a pivotal event that led you to us?
In mid 2008 I was sitting at Dukes bar (best bar in the world by the way) in Waikiki, Hawaii sipping on Hawaiian ice teas talking with a Navy Seal and I asked him what do I need to do to get fit? He said all I had to do was Crossfit. I had never heard of it and when I arrived back in New Zealand I looked online for anywhere that was offering it in Auckland and there wasn't (Editors note - we've really got to do something about our search engine presence!).
I came across the main Crossfit website and at the time thought it was in the 'too hard basket' as I didn't have any of the equipment etc. So I forgot about it until about a year later I was talking to a good friend of mine Dave (who now owns Crossfit Quattro) and he knew this guy called Daz who had started the first Crossfit gym in Auckland. So I met Daz at a bbq and he got me to come down for an intro session at the old gym and haven't looked back since!
Inov8's, Converse, or Reebok training shoes?
All three. I use all, but to be honest my trusty Converse Chucks have served me the best over the years in Crossfit.
Can you remember your first workout? What was it like?
I remember it vividly. A guy called Gareth took my first intro session. It was just me and one other guy and Gareth SMASHED us. It was something like a 400m run with 10 burpees, 15 KB swings, 20 sit ups and 20 squats for 3 rounds. I remember Daz coming over mid way and asking Gareth how many rounds have you got them doing? And Daz thankfully stopped us after 2 rounds. I remember lying on the ground for 10mins gasping for air and driving away from the gym thinking to myself that that was the hardest thing I had ever done and that this sort of thing was right up my alley!
What tunes do you like working out to?
Anything hip hop and love me a bit of Shapeshifter.
What has been one of the biggest things in your life that has changed since starting CrossFit?
My eating. I've found that at CFNZ as well as teaching you to become strong and fit so that you can handle anything the world gives you, I've also been taught what foods I should be eating regularly. My diet was terrible before Crossfit and now I feel better than I ever have.
What are you doing when you aren't CrossFitting? Career, hobbies etc
I'm a pilot for one of Air New Zealand domestic link carriers called Eagle Airways. And I love to cook like you wouldn't believe. There's nothing better than feeding people!
Is there a CFNZ member who inspires you?
Every new person who sets foot through the door and watching them start to get their first pull-up or double-under etc inspires me. This stuff ain't easy and it's awesome to see everyday people achieving things they never knew they could.
What achievement at CFNZ are you most stoked about?
CFNZ made me strong enough to run 100km at the end of March and I couldn't have done it without Crossfit. The cool thing about it is that there is always something to get better at and when you achieve something you have been trying for for ages then that's rewarding. And that is always ongoing which is why we all keep coming back I'm sure!
What would you like to have achieved at CrossFit NZ a year from now?
I would like to place respectably in the Crossfit world open next year. Whatever that may be! But mainly I would just like to still be part of the CFNZ community. We've got something pretty awesome going on here at CFNZ and long may it continue.
Endurance training at CFNZ.
Throughout Autumn, Team Faster worked on improving their running technique, mobility, interval training and time trials.
We had some dramatic changes over the 8 week period.
When they re-tested the 5km baseline run along Auckland's waterfront, the whole team improved their times by exceptional margins. By implementing the running technique they had learned and drilled over the 8 weeks and by also having confidence in the interval based training they had been smashing out each week at the gym and at home, they all came flying across the finish line looking like elite athletes.
From the mouth of one of the team members: "Wow it's almost like this Crossfit Endurance stuff really does work! I'm not afraid of running workouts that come up in the gym anymore!"
If you want to improve your running style and not be scared of running anymore, or if you want to get ready for any endurance event then maybe you need to come over and join Team Faster and see what all the fuss is about!
Next 8 week block of endurance training starts June 19th. Every Tuesday at 630pm and every second Saturday at 930am for 8 weeks. 5km test and retest.
Fulltime members $100
2-3 x week members $150
Non CFNZ - $200
Workout
Power Clean 3-3-3-3-3 TnGo reps
Then,
21-15-9 of:
Power Clean 70/45kg
Box Jumps 60/50cm
S+C
Power Clean 5 x 5
Then,
DB complex
7 Deadlifts
7 Hang Power Clean
7 Front Squat
AMRAP in 7 mins
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