CrossFit New Zealand

Saturday 30 June

Wishing CFNZ'er Gareth Taylor the very best as he heads off to Japan next week for the 2012 Ultimate Frisbee World Champs!!

Workout

10-1 Squat Clean 60/40kg
200 meter run

HAPPY BIRTHDAY DUNCAN HODGSON!!

Friday 29 June

 If you see our assistant coach Carl Grace around the gym today or tomorrow, be sure you shake his hand and wish him well, as he's off for his 12 weeks of Fire Service training down in Rotorua.

Carl actually joined us originally just to get fit for Fire selection, and ended up enjoying the training enough to hang with us a little longer.  Along the way, he's contributed massively to the construction and upkeep of our gym, is one of our top athletes (representing CFNZ at the 2011 and 2012 Regionals) and is always the first to jump in and help coach a big class.

All the best Carl!

Workout

Weighted Pullup - Find your 1rep max
Then,
3 rounds for time of:
60 Double-Unders
20 OH Lunges w 25/15kg
15 C2B Pullups

S+C

Deadhang Pullups 5 x 3-5reps
Then,
3 rounds for time of:
150m row
20 DB Lunges
5 Renegade Rows (1 pushup, 2 rows)

HAPPY BIRTHDAY GARETH TAYLOR!

Thursday 28 June

Morgan 'scorpioning' her way to victory in the first stage of the Battle Royale final!

Workout

Power Clean/2 Split Jerks EMOTM for 10mins
Then,
21 Box Jumps 75/60cm
9 Shoulder to overhead 60/35kg
15 Box Jumps
15 S2OH
9 Box Jumps
21 S2OH

S+C

10 DB Thrusters
10 Box jumps
AMRAP in 8mins

HAPPY BIRTHDAY TO NICOLAS SZECKET!!

Wednesday 27 June

If you have experienced the amazing energy, cessation of bloat and cramping, freedom from hunger, craving and binging, muscle gains, fat loss, and performance improvements that come with eating real food and ditching the grains, sugar and processed food ,you may be tempted to share what you have discovered with your friends, family and co-workers.  But watch out for coming off as SLIGHTLY preachy.......

Your first exchange is likely to go something like this:

"OMG, you are not eating pasta are you?  Don't you know how much gluten is in there?  Don't you have any respect for your immune system?"

"Thanks, I'd love to come to dinner, but please make sure that you cook everything with organic, pasture fed, handpicked ingredients.  Actually, I have a few recipe suggestions for you.  Actually, don't worry, I don't trust you, I'll just bring my own food....:"

"Is there flour in this?  What are you trying to do, kill me?!  I'll effing kill YOU, Mum........"

Trust me, this is not the best way to bring people around to trying your lifestyle......

They're only just managing to put up with your exciting rantings about CrossFit, but nutrition is a whole 'nother sacred cow.  Don't go messing with what people have been eating every day for 20, 30, or 60 years, unless you want a fight on your hands.

Easiest (and the wisest) thing to do is to quietly show the ones you care about the way.  Let them come to you and ask what that amazing creation is you're having for lunch.  Let them ask for the recipe of the meal you cooked them, and be amazed at the healthy, simple ingredients. 

And when they ask for more information, give them just a little, then point them towards a website, book or other resource to learn more.  That way, you are removed from the issue, and they can feel empowered to make up their own minds about things - an important part of a permanent change.

Thanks to Nomnompaleo for the pic, and blog inspiration

Workout

2 Hang Squat Snatch/1 SquatSnatch EMOM for 10 mins
then,
Run 800m
30 Power Snatches 60/40kg
Run 800m

S+C

2 Hang Power Snatch/1 OH Squat EMOM for 10 mins
then,
Run 400m
10 DB Power Snatch (alternate arms each round)
AMRAP in 12min

Tuesday 26 June

A huge congratulations to Mike Gillingwater for his acceptance into the NZ Police.  Mike has been working extremely hard on his fitness with us for the last year and a half, particularly running, with the Endurance Team and last week he passed the Police fitness test.  He's off to training in August, so you all have time to shake his hand before then....

Workout
5 Muscle-Ups
10 Burpees
15 Wall Balls 9/6kg
3 rounds

S+C
5 Renegade Rows (1 pushup, 2 rows)
10 Wallballs
15 KB Swings
3 rounds

Monday 25 June

Workout

Front Squat 5 x 5
Press 5 x 5 (Power cleaned from the floor)
- alternate between exercises, resting as needed

Then,
200m Sled Drag 20/10kg
Rest 1 min
200m Sandbag run 25/12.5kg
Rest 1 min
Run 200m

Saturday 23 June

Time for another classic CrossFit benchmark folks.  But just before Facebook explodes with promises to smash Nancy, and Nancy is a bitch, etc, take a moment to remember that this workout was named in honour of someone, and also, don't forget you friended your Mum last week...... she doesn't want to see that on your wall.......

A long standing CFNZ member has a little more to say on the subject, it's worth a read. Thanks to Jess Trask.

Fran.

I didn’t want to start with the F word, but it kinda feels appropriate.

I fricken hate Fran! Not the woman, just the WOD.

I actually love CrossFit, like women all around the world.

I love CrossFit because of the complete and utter mind-shift I’ve had, from a focus on appearance, to a near obsession with performance. I believe CrossFit is playing a part in radically redefining the relationship many women have with their bodies. It’s a powerful feeling when the weight that concerns me most is
what’s on the bar, and not what’s on my scales.

The modern luxury of functional strength and fitness is something pretty new to women. Our grandmothers were almost certainly denied the freedom to develop their bodies into the strong, muscular and healthy heroine’s we see climbing ropes and doing handstand pushups every day in gyms around the world.

What stopped our foremother’s from seeking athletic excellence wasn’t their inability to exercise, but society’s attitudes towards women, their bodies and what was a socially acceptable pastime for the “fairer sex”. It was as recent as 1967 that Kathrine Switzer had to dress as a man to enter the Boston Marathon,
as women were refused entry. Her boyfriend had to fend off officials as they tried to hustle her off the course mid-race. At the time, it was generally accepted that women were too fragile to complete the grueling marathon. Decision makers of the day would be gobsmacked watching CrossFit women now!

CrossFit thankfully, largely ignores these stereotypes. It is one of the few sports where women and men compete together and attract similar crowds, sponsorship, media interest and prize money. You don’t have to speak to many female athletes to realize this level of equality is extremely rare in competitive
sport.

I also love that the names of women like Cindy, Diane, Kelly and my nemesis, Fran, strike fear in the hearts of CrossFitters around the world.
I love that they honour real women who are tough as nails and demand respect!

But as a woman who get’s so much from the CrossFit community, I really struggle whenever I read or hear comments like, “I just f&^ked Fran”, “I smashed Helen”, “I killed Amy”, “Diane is a SLUT,”  “I know what you did to Fran last night,” or even “I raped Kelly”...
 We have sisters, aunties, grandmothers, partners and mothers who deserve better.

In my opinion, language like this disrespects everyone within the CrossFit community, (not to mention the members who share those names!). Not only do these comments disrespect the heroine’s that the WOD’s are named after, who were obviously bad-ass, but also any athletes you throw down next to, who’ve
experienced domestic or sexual violence first hand.

Just the tolerance of comments like these by fellow CrossFitters, increases our acceptance of violence and harm happening around us.

Interpersonal violence is at epidemic levels worldwide.

In New Zealand, Australia and the USA, 1 in 3 women and 1 in 10 men, will experience violence from an intimate partner in their lifetime. The CrossFit community is no exception. Next time you train, consider that 1 in 3 of the women training next to you have, or will, experience this kind of violence in their lifetime.

For this reason, I think we really need to stop and think about whether offhand comments post-workout, or Facebook posts about unspeakable acts to Fran, Diane or Kelly, are really doing the CrossFit community justice. After all, Crossfit gives women so much and at some point, your gym will have women who share
those names.

So next time you come in and throw down a benchmark WOD, named after a bad-ass woman, next to a bad-ass woman - stop talking sh*t about it, and show some respect!

Workout - "Nancy"

Run 400m
15 OH Squat 42.5/30kg (Rx+ 60/40kg)
5 rounds

S+C

Run 200m
DB Hang Squat Clean
AMRAP in 15 mins

Friday June 22

"This workout is truly horrible, the only thing that could make it worse was if a monster was behind me, waiting to pounce.......oh, wait........"

Workout

12-9-6-3
Deadlift140/85kg
Strict HSPU’s (Rx+ from plate deficit)

S+C

10 KB Swing
10 DB Pushpress
10 Hanging Knee Raise
AMRAP in 8 mins

Competition Team Meeting - Apologies folks, but the meeting scheduled for Saturday morning is delayed till next week.  Bring your game face and questions along at 1030am.

Thursday 21 June

Ryan, Blair, Ben, Andy C, Andy W, and Ray, in formation, storming home.....

Workout

Row 2k
Then find your best C&J
Score is total time (row plus C&J) minus C&J weight + bodyweight
Lowest score wins.

S+C

Row 2k
Then find your best Thruster
Score is total time minus thruster weight + bodyweight
Lowest score wins.

Wednesday 20 June

Workout

Power Snatch 3-3-3-3-3 (build from 80%)
Then,
Run 800-400-200m
20-15-10 Power Snatch 40/25kg
100-75-50 Double Unders

S+C

Hang Power Snatch 5x3(challenging weight across)
Then,
Run 400m
10 Power Snatch
AMRAP in 15mins