Monthly Archives: September 2013

Tuesday 1 October


Was great to see so many of our peeps from both gyms representing at the Two To Tango comp.

By all accounts it was a very long weekend, with a few logistical issues, far too many people entered, not enough gear, terrible weather, inconsistent judging, long waits in between events, and not a lot of communication between organisers and athletes.....

Sounds like a normal CrossFit comp to me!

Trust me, I've competed in everything from a garage throwdown to the CrossFit Games themselves, and the above issues always seem to find their way into the mix.

But you know what never changes?

The fun.

The awesome community.

The incredible physical effort.

The nervousness of the first time competitor, and the exhilaration that follows when they realise that they survived and it was actually not as bad as they thought.

Check out the very first CrossFit Games.  There were about 40 competitors,  in a paddock on the side of a hill, and hardly anyone turned up to watch.

But there was a lot of good times had, friendships made that will last forever, and the start of what has become an amazing yearly event, broadcast on ESPN with million dollar sponsorship.

NZ now has enough affiliates to ensure we have a fairly full calendar of events to choose from.

Which means we get to catch up with lots of great people on a regular basis!!


Rope Climbs

4 x 2-3

Ring Dips

4 x max


In 12mins

400m run

30 Russian Swings 24/16kg

30 HR Push-Ups

3 rounds

In remainder of time, row for distance


Rope Climb tech

Pushups (band assist)

4 x max reps


15 Russian Swings

10 Burpees

AMRAP in 4mins

Rest 3mins

5 Wallballs

10 Slamballs

15 Situps

AMRAP in 5mins

Monday 30 September

[caption id="attachment_2326" align="alignnone" width="614"] Couldn't find a good pic of the 09 crew in action at Two To Tango last weekend, so here's one of Carla giving it heaps the day before![/caption] Today is the first official day of Spring Challenge 2013. Some of you may have already started yesterday, or even Saturday.  Some of…
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Saturday 28 September

[caption id="attachment_2316" align="alignnone" width="672"] And they're off![/caption] SC2013 gets underway today! Fitness testing and body comp to start. By Monday we’ll have the teams organised, and you’ll receive your first challenge to complete with them. Look out for an email Monday morning with details of: - how to log your workouts and nutrition habits -…
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Friday 27 September

I want to introduce the next major sponsor of Spring Challenge 2013. Columbus Coffee Merton East owners Dannee and Jigisha Patel have been strong supporters of CrossFit NZ since they first opened.   And it wasn't very long after that, that we had them both in here getting their WOD on..... They've made it easy…
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Thursday 26 September

[caption id="attachment_2304" align="alignnone" width="688"] The sun always comes out when Jono is lifting......[/caption] Ok, entry to the Spring Challenge is officially closed, but for those of you who have been sitting on the fence and still have questions, hopefully this will address the last of them, and because we don't want you procrastinators to miss…
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Wednesday 25 September

[caption id="attachment_2300" align="alignnone" width="614"] Carla, getting work done![/caption] Meet Cliff Harvey.  He's a great friend of RCF09 and a personal one as well.  Not only is he good lookin and in possession of a superior intellect, but he is pretty darn strong as well. Cliff is a nutritionist, author, naturopath and world title holder for…
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Tuesday 24 September

[caption id="attachment_2294" align="alignnone" width="614"] Leon demonstrating athleticism....[/caption] We often talk about the members of our community as athletes.  Not clients, or customers, but athletes.  It's easy to say that you aren't one, that NZ way of avoiding praise and anything positive associated with them, bred into us so well over generations...... But you are training…
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Monday 23 September

[caption id="attachment_2287" align="alignnone" width="614"] Welcome to RCF09 Alex!![/caption] Have you heard about the new superfood called Soylent? It's name is a tongue in cheek reference to the 1973 movie starring Charlton Heston, set in an apocolyptic futuristic world, where the population survives on a scientific 'smoothie' called Soylent Green.......which turns out to be made of…
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Saturday 21 September

Still a few questions floating around regarding the Spring Challenge. We've run this thing every year since we've been in business, and it's evolved every year as well. But basically it's part nutrition challenge, part friendly amazing race/scavenger hunt/bootcamp/team WOD. It's a great time of year (rolling out of winter) to step up the game a…
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Friday 20 September

[caption id="attachment_2275" align="alignnone" width="682"] Alright! Stop hounding me, here's the sign up details.....[/caption] Sorry to leave you all hanging, but of course we haven't forgotten.    There has been just a few more things to work out behind the scenes first.  A couple of changes to official start and end dates, but only minor. Start…
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