Real Fitness

Our parent gym, CrossFit NZ opened way back in 2008. The purpose was to help people set tangible goals for their health and fitness, and then achieve them.   Producing elite athletes was not really on the list.

But although we've had more than a little success in that arena, it still isn’t our primary aim.

CFNZ_competition

From day 1, we've done ok with the whole competitive exercising thing....

Yes, we want you lifting more weight, and running faster, and hitting PR's, but our mission is so much bigger than that.

Our intention has, and always will be, to help you achieve fitness for LIFE. To help the 40-year-old feel confident and fit enough to join a netball or touch league. Or to help the 50-year-old get to a point that carrying six bags of groceries up three flights of stairs is no big deal. And to help the 65-year-old improve their fitness so they can go on a 4-hour hike with their grandchildren, or move a couch all by themselves.

Fitness was never supposed to be about how many muscle ups you could do, or how much you could clean and jerk, per se; it’s about helping regular people gain fitness, eat well, and become healthier than they ever thought possible.   To not just live, but to THRIVE.

(Not that a muscle up wouldn’t be pretty cool though… but let's keep this a goal as part of the total picture).

This means our hope for all of you is that fitness doesn’t take over your life. We hope it has BECOME an important part of your life, but that you also take the time to appreciate your newfound fitness IN life.  What good is all that fitness, if you don't do awesome stuff with it?

Having been around for nearly a decade now, we're lucky enough to have met many of the early adopters of CrossFit, and now we’re part of a global business group comprised of some of those original CrossFit affiliates, called the MadLab Group.  Together we've come up with a Prescription for a Great Life.  Follow it closely and your fitness, happiness, and overall life will improve (in our humble opinion at least...).

PRESCRIPTION FOR A GREAT LIFE

1.

Show up to the gym 2 or 3 (or maybe even 4 or 5 times a week if it works for your life). Group workouts, personal training, and specialty classes, whatever works for you to improve your flexibility, strength, speed, power,  endurance, stamina, accuracy, balance, coordination and agility.

Keep track of your numbers, know your strengths and weaknesses, socialise with those around you, have fun and celebrate your gains.

2.

Eat Real Food (90% of the time):

Although diets will differ from person to person depending on your wants and needs, we believe for optimal health, your diet should consist mostly of whole, unprocessed foods—90% of the time (sorry, not 80%, and certainly not 70%, don't fool yourself). The other 10% simply means it’s OK—emotionally healthy even—to have a glass of wine or a piece of cake from time to time.

3.

Play Sports

Join a netball league or rock climbing gym in the winter, or a beach volleyball/touch team in the summer.  Complete a Stroke N Stride or Xterra season.   The important thing is to put your fitness to use. You work hard in the gym; playing sports is your chance to enjoy your newfound fitness.

And if you’re feeling bold, try new sports when the opportunity arises—be it golf, tennis or surfing.

Of course this MAY include a fitness competition too, many of your coaches, LOVE competing at exercising, BUT we're just saying, don't forget all the other options!

Ever tried Spike Ball?  Stay tuned for the first CFNZ Spike Ball Tournament coming this Spring.......

4.

Get out in Nature at Least Once a Week

Breathing fresh air in nature is known to be therapeutic to the soul. Standup paddling, hiking, mountain biking, skiing or surfing are all great options.  One of the cool things about Auckland is you don't have to go far at all to find awesome green space, or water.

5.

Embark on an Adventure at Least Once a Year

Does adventure to you mean doing something relaxing and fun, or something scary and challenging?

You can choose your own adventure, just do it regularly!

Speaking of adventure, our Wanaka AMRAP 5 has a couple spots left, but you need to be quick!!!

FIT A1.
2 Hang Power Cleans + 1 Front Squat
Build to a heavy set
A2.
Strict Pullups
Sets of 1-2B.
20 Parallette Jumps
15 Slamballs
10 Burpees
E3M x 3
A1.
3 Presses + 2 Pushpresses + 1 Push Jerk
Build to a heavy set
A2.
10-12 Ring Rows
A3,
30m Suitcase Walks
Alt EM x 18B.
21-18-15-12-9-6-3SDHPWallballs
A1.
Front Squat
Sets of 6
A2.
30m Deadball Front CarriesB.
10 Medball Cleans
15 Medball Situps
200m Run
AMRAP in 12mins
A1.
1 Snatch Deadlift + 1 Snatch Pull + 1 Power Snatch
Build to a heavy set
A2.
Strict Pullups
Sets of 3-5B.
10 DB Snatch
10 DB Thruster
10 DB Racked Lunge
4 rounds, alt hands each round
A1.
Deadlift
Sets of 5
A2.
HSPU progressions
- negatives
- abmats
- kipping from headstandB.
“Donkey Kong”
21-15-9
Russian Swings
Burpees
Box Jumps/Stepups
PERF A.
Hang Squat Clean
Build to a heavy doubleB.
20 Box Jumps
15 Pullups
10 DB Burpees 20/15kg
E3M x 3
A1.
2 Push Presses + 1 Push Jerk
@ 65% of C&J
A2.
10-12 Ring Rows
A3,
30m Suitcase Walks
Alt EM x 18B.
21-18-15-12-9-6-3SDHPWallballs
A.
Front Squat
4 x 2 @ 85%B.
10 Front Squat @ 60% 1RM
20 TTB
400m Run
3 rounds
A1.
1 Snatch + 1 Snatch Balance + 1 Overhead Squat
Build to no more than 70% of Snatch 1RM
A2.
Strict Pullups
Sets of 1-2B.
20 Power Snatches 40/25kg
20 Lateral Bar Burpees
20 Thrusters
20 Lateral Bar Burpees
A1.
Deadlift
5 x 3, building, tap n go.
A2.
HSPU
5 x 1-2 (strict deficit)B.
“Diane”
21-15-9
Deadlifts 100/70kg
HSPU

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