Monthly Archives: May 2014

Saturday 31 May

[caption id="attachment_3852" align="alignnone" width="648"] Ben, looking focused![/caption] WORKOUT - IA Wildcard Even for those who didn't enter with the intention of getting into the Industrial Athletic Invitational, we want you all to have a go, especially if it helps tempt you into giving it a proper go next year!  You get to throw down all weekend…
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Friday 30 May

May Challengers, you did it! 30 days of 100% real food. 30 days of squat mobility. 30 days of good sleep. And 30 days of daily activity. Ok, I'm sure you missed a day here and there, but even 90% adherence will have brought massive changes in how you feel, how you view food, exercise,…
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Member Profile – Nikki Quail

[caption id="attachment_3840" align="alignnone" width="672"] Nikki! How did you escape getting your photo taken individually all this time? Oh well, you didn't escape your interview with Nira at least.....[/caption] Talking to Nikki Quail today!! How were you introduced to CrossFit and RCF09? My good mate joe McPhee encouraged me to join, he always spoke so highly…
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Limitless..

[caption id="attachment_3829" align="alignnone" width="640"] Phil![/caption] We've talked before about the basics of the intensity, volume, and density in our workouts — and how they relate to making progress in your training. Too often you can get caught up with only looking at how much weight is being lifted. And on that same continuum, only being…
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Aliquam erat volutpat

Aliquam dapibus tincidunt metus. Praesent justo dolor, lobortis quis, lobortis dignissim, pulvinar ac, lorem. Lorem ipsum dolor sit amet, consectetuer adipiscing elit. Praesent vestibulum molestie lacus. Aenean nonummy hendrerit mauris. Phasellus porta. Fusce suscipit varius mi. Cum sociis natoque penatibus et magnis dis parturient montes, nascetur ridiculus mus. Nulla dui. Fusce feugiat malesuada odio. Morbi…
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Tuesday 27 May

[caption id="attachment_3822" align="alignnone" width="417"] Jeez, another one transferring from CFNZ to 09! Oh well, our gain! Welcome Ryan![/caption] As Rx'd. As Prescribed. The goal of any red-blooded CrossFitter. To 'clock' the workout, by being able to meet the load, rep, or technique demands, imposed by the coach, and to be able to write those letters…
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