Monthly Archives: July 2013

Thursday 1 August – RCF Athlete Profile – Dave Smith


Family man Dave......


Ninja Dave.....

How did you end up walking through our doors for the first time? Was there a pivotal event that led you to us?

I moved house and had a look on the net to see where the closest box was. When I found Reebok Crossfit 09 and heard it was owned by Darren I knew it would be a quality outfit. (thanks Dave, now about that discount on your membership we mentioned...... ūüėČ

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

5RFT, 25 wallball, 30 pull ups. Knew I was in trouble when I maxed out after 5th strict pull up, ie couldn't kip............

What kind of training shoes do you like to PR in?

Mostly Reebok but use Inov8's for heavy deadlifts.

What are you doing when you aren't CrossFitting?

Family time or working

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

The fact I struggle to imagine my life without CrossFit now.

Do you have any pre-WOD rituals? If so, what are they?

Good shoulder and hip mobilising.

Describe your perfect workout?

21 15 9, 145kg Deadlifts, Pull-ups. (we'll see what we can do!)

What is your athletic background?

High School athletics/sprinting

What is your favourite Crossfit exercise?

Strict muscle up

Greatest Crossfit accomplishment to date?

469kg Crossfit Total

What would you like to have achieved at Reebok CrossFit 09 a year from now?

Improved metcon, as it's a weakness, and to enjoy Oly lifts. Don't like them cause I'm crap at them.


Front Squat

4 x 6

Ring Rows

4 x 8-12

Alternate exercises, rest as needed.  20mins



Hang Power Clean 52.5/35kg


Double unders


Front Squat

4 x 8

Ring Rows

4 x 8-12

Alternate exercises, rest as needed.  20mins


Row 200m

10 DB Hang Squat Clean

AMRAP in 8mins



6 air squats

9 sit ups

12 Russian Swings

AMRAP in 3mins

2mins of rowing

Rest 2mins, mobilise


3 pull ups/ring rows (adv. c2b)

6 DB push press

12 Walking Lunges

AMRAP in 3mins

2mins of rowing

Rest 5mins, mobilise

Repeat A + B once more

Wednesday 31 July

[caption id="attachment_1938" align="alignnone" width="614"] New member Riaan, showing some great positioning on the lateral jump. It's a simple movement yes, but if you can't load up your lower body correctly on this, then a box jump, or squat snatch should be out of the question. Even on the 'easy' exercises, think about form.[/caption] Well the…
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Tuesday 30 July

[caption id="attachment_1928" align="alignnone" width="672"] A very happy birthday to Dion Sekone-Fraser!! This picture was taken at Dion's stag do - a CrossFit workout!! Now that's dedication. All the very best to Dion and his wonderful fiance Meghan this coming weekend for their big day.[/caption] POWER Power Clean + Pushpress + PushJerk + split Jerk EM…
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Monday 29 July

[caption id="attachment_1923" align="alignnone" width="614"] Jimmy tapping the reserves for Saturdays Finisher sandbag run...[/caption] POWER Back Squat 5 x 3 + 20 reps Then, Double unders AMRAP in 2 mins Pullups AMRAP in 2mins (double points) Burpees AMRAP in 2mins (quadruple points) S+C Back Squat sets of 6 Deadhang Pullups sets of 8-12 (band assist) Then,…
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Saturday 27 July

[caption id="attachment_1910" align="alignnone" width="614"] We're taking the sledgehammers to this wall..... but dammit that means we need some more red paint..... hope I can remember the right colour...[/caption] Reebok CrossFit 09 is expanding!! Already you ask? Don't worry, we haven't maxed out the membership just yet, we're just making some more space for you guys…
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Friday 26 July

[caption id="attachment_1902" align="alignnone" width="553"] Welcome to the community Nicola!![/caption] Today and tomorrow are Bring A Friend Days - all welcome to ALL classes! POWER Power Clean In 15mins, work up to a heavy ¬†but not maximal 3 rep set. Then 6 Power Cleans 60/40kg 6 Burpee lateral bar jumps AMRAP in 6mins Rest 4 minutes…
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Thursday 25 July RCF09 Athlete Profile – Lars Jacobsen

We're talking to Lars Jacobsen today, long time member of CFNZ, and one of the first to join RCF09. How long have you been a member at Reebok CrossFit 09? Since you guys opened in March, CFNZ Before that(not even sure how long its been anymore) How did you end up walking through our doors…
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Wednesday 24 July

A few choice announcements from the¬†CrossFit Games¬†yesterday! A swim/muscle up workout, and a 21km row!! One of CrossFit's tag lines is the Unknown and Unknowable, and event director Dave Castro always delivers on that. Almost NONE of the competitors will have ever sat on a rower for 21km before. But no doubt they will do…
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[caption id="attachment_1876" align="alignnone" width="672"] Mornings are getting busy in the 09! PR class size today, thanks for your support peeps![/caption] POWER Pullups (weighted) 5 x 2-3 reps HS Walking practice between sets Then, 20 Russian Swing 32/24kg 10 Pullups 20 Box Jumps 60/50cm 10 TTB 3 rounds S+C Pullups (band assist) 5 x 5 10-20…
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Monday 22 July

Interested in some focused work on your Olympic lifting? Hosted at CrossFit NZ, the next training block with Mt Wellington Barbell Club kicks off again soon! - Mon/Wed evenings at 6pm for 6 weeks - 19th August through to 25th September 5 x week membership - $150.00 3 x week membership - $250 Non RCF09…
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