Monthly Archives: October 2013

Friday 1 November


See these notebooks? They are my training diaries. They go all the way back to 1999!

I now use a combination of Google Docs and Beyond The Whiteboard, but it's hard to beat a good ol' 3B1 notebook and pen for keeping track of my numbers.

You have GOT to know your numbers if you want to make progress.

What is your 1RM Front Squat? Ok, how about your 3RM? Your 10RM? How many deadhang pullups do you have? How many kipping? When was that?

400m run, max L-sit, 2km row, they're all up on the Leaderboard, just because you don't have a top 5 score up there, doesn't mean you shouldn't be keeping track of where you are at with them.

The people who know their numbers are improving them, it's that simple. Don't ask a coach for help with your butterfly pull ups if you don't know how many deadhang you can do.

I need you all to do three things for me:

1. Write your scores/rounds/times on the whiteboard after EVERY workout. Be proud of this, and also remember that you are contributing to the other members progress. They look at your scores for inspiration and motivation (yes, even if it's low. I get more fired up when I see someone got their first pullup on the board, vs the fastest time of the day).

2. Write it in your workout journal as well (CFNZ Logbook, Google Doc, Beyond The Whiteboard, Evernote, whatever method you like as long as it's recorded).

3. Use that information to get better. Make goals, and plans. Now that you know that you front squatted 55kg for 5 reps last time, you can try 57.5kg this time, or go for 6 reps. Don't waste a workout by repeating your last effort, the human body doesn't adapt to the norm.

Don’t forget: Tomorrow is GIRL FRIDAY AND HALLOWEEN!  We’re combining the two, so make sure you are costumed up for the benchmark workout Diane on Friday.  There will be prizes for best costume, best Diane time (rx and scaled), we’ll have Halloween Paleo treats for after your workout and basically it will be a Hell-ishly fun day….

Spring Clean Challengers – this is a team challenge for you, so don’t let your team down!!  Even if it means borrowing your daughters ballet outfit for the day, you WILL be dressing up!  



Work up to a heavy TnGo triple in 15mins




Deads 100/70




Sets of 5

Alternate with HSPU progressions

- HS holds, HSPU negs, HSPU to abmats


15 Russian Swing

10 DB Pushpress

AMRAP in 7mins

Thursday 31 October

[caption id="attachment_2430" align="alignnone" width="614"] Have you guys met Vanessa yet? A few new faces around the place, both morning and evenings!![/caption] A lot of people new to CrossFit find it hard to get their heads around the concept of intensity. To put it simply, intensity is how hard you work , often written as a…
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Wednesday 30 October

What Dog Are You Feeding? Crossfit has a very special way of making me feel extremely unfit. I’ve put over 15kgs on my snatch just this year, I’ve gone from not being able to do a pull up to seven unbroken muscle ups, and I’ve almost 5 minutes off my Fran time, and I still battle through…
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Tuesday 29 October

[caption id="attachment_2424" align="alignnone" width="768"] Carla was repping 09 at the Mount this weekend, helping AndFit out.[/caption] A great weekend down at the Mount Nationals! Always interesting at these big comps to see the wide variety of seasoned elite competitors and brand spanking newbies taking on their very first event. It was great to have the…
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Saturday 26 October

  [caption id="attachment_2420" align="alignnone" width="614"] Have you guys met Adam yet? (Yes another Adam!!) He's switching over from CFNZ, make sure you say hi![/caption] So we're working on a resource for our new members. It's called "The Manual That Every Experienced CrossFitter Wished They'd Been Given When They Were A New CrossFitter" It's getting pretty…
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Friday 25 October

We had a great turnout for the last Spring Challenge team event. I made the comment that it was great to see so many people still prepared to come and have some fun, and not be all caught up in having to CrossFit, CrossFit, CrossFit..... Don't always do what you should do, do whats fun…
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Thursday 24 October

Thursday yet again!!  It comes around so quickly..... luckily we've always got another awesome RCF09 member to introduce to the community. Today we're talking to Te Aopare Dewes. How long have you been a member at Reebok CrossFit 09? I did the 4 week “Basics” classes at CFNZ in February, didn’t really go consistenly and…
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Wednesday 23 October

[caption id="attachment_2408" align="alignnone" width="614"] Leon rocking the muscle up...[/caption] We've got muscle ups on the menu for the Power WoD today. We don't actually program them that much, because we think you will get much more benefit to your fitness (that is why you're here right? You weren't planning on a career in the circus…
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Tuesday 22 October

POWER Cluster 5 x 1.1.1 Then, 6 Power Clean 70/45kg 8 Lateral Bar Jumps 10 Wall Balls 9/6kg AMRAP 12 S+C Hang Power Clean + Front Squat + Pushpress Sets of 3 Then, 21-15-9 DB Power Clean Lateral  Jumps Slamballs Rest 5mins 500m Row 50 Situps
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Monday 21 October

[caption id="attachment_2300" align="alignnone" width="614"] Carla, standing tall![/caption] Who You Are In CrossFit Is Who You Are In Life; Be Staunch, Walk Tall. Two things I love about Lone Star; their ribs and their "Be Staunch, Walk Tall" t-shirts. I want to talk to you about the latter (we can talk about the ribs later). Mark…
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