Category Archives: Uncategorized

Friday 29 November

Alex K, aka Clark Kent!!  Looking good!

Alex K, aka Clark Kent!! Looking good!

Ok, so it looks like people are taking to our new Pre-Class Warmups nicely.  What is the verdict?  Do you feel like we're getting more covered in class now?  Be honest!  That was the whole point, so be sure to keep us on task as we move forward.  Let the coaches know if there are particular movements you would like to see more of during the skill work. Now let's talk about the cooldown, as this is still suffering. Sure some of you have to rush off to work, or to catch the latest episode of The Walking Dead, but if you could only spare 5mins, your body will thank you immensely for adding a cooldown to your routine.. Why should we cooldown?

Because you will feel better.  I had a private client a few years back that used to train with me on his lunch break and after we'd finish the metcon, he'd lie on his back for about 30sec, with his eyes rolled back in his head, then jump up, shake my hand, confirm the next training time, and zoom off to his next appointment.  About a month in, he let it slip to me that most days he only got about 5mins away before having to pull his car over to the side of the road to vomit.....

A cooldown will help flush waste products from the body, use up some of that extra lactate and glucose floating around in your bloodstream, and assist in bringing down your heart rate and breathing frequency.  Don't go home until you're ready, friends don't let friends drive WOD-drunk!

Because you're nice and warm from the workout, this is also the best time to work on your mobility as part of your cooldown routine.  Want to improve your overhead squat?  Don't come into the gym at 530am and start wrenching your arm behind your head with an xtra-large strength band, wait till after class, you'll get a lot more out of it....

Starting next week, we'll also be spending one class per week cooling down TOGETHER.

1) it will get you in the habit, and 2) we can utilise this time even more effectively by having a chat about STUFF!  Nutrition, Exercise Physiology, Biomechanics, Mobility, topics that will help you get better.


Static holds - second chance

OH Squat testing - work up to a 1RM or max rep test.

Metcon testing

L1-5 - Baseline

Level 6 - Helen or Annie

Level 7 - Jackie or Grace

Level 8 - Fran or Diane

Level 9 - Isabel or Elizabeth


Wednesday 27 November

Such an awesome day at the beach on Sunday! Who had their first go at Stand Up Paddleboarding? Barbells are a necessary part of elite fitness, but it's always a treat to take your fitness outside on occasion. I joined the masses for a run on Tamaki Drive Monday morning, I actually quite enjoyed it…
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Tuesday 26 November

[caption id="attachment_2551" align="alignnone" width="682"] Carla, our community superstar!![/caption] RCF09 2013 Awards - De Shirting award - WINNER: Arama Prime Runners Up Adam Brakey Leon Dickison -Mobility Master - WINNER: David Castles (DC) Runners Up Nic Lait Sarah Cooper Ellyce Stehlin -Best grunter - WINNER: Gerald David Runners Up Meena Malholtra Arama Prime -Thirstiest kool aid…
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Thursday 21 November

[caption id="attachment_2527" align="alignnone" width="688"] Today we're chatting to Jono Mountfort, one of our veteran CrossFitters, and an all round good guy![/caption] How long have you been a member here and what made you choose Reebok CrossFit 09? Was there a pivotal event that led you to us? Four months this week, I heard the coaching was…
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Tuesday 19 November

WHAT IS YOUR WEAKNESS? No I’m not talking about your 1RM back squat… snatch… handstand walking distance or max double unders! But what I can guarantee is that the exercise or movement that first popped into your head will sky rocket if you sorted out an aspect of your mobility! Here is a small video…
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Monday 18 November

[caption id="attachment_4347" align="alignnone" width="533"] Good times yesterday visiting the CrossFit Whanganui community to talk about nutrition![/caption] Rest. It's a bit of a four letter word for some of you! I've posted many times about taking rest days before but sometimes I think that part of the problem is that CrossFit is too awesome.  It's next…
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Wednesday 6 November

[caption id="attachment_2454" align="alignnone" width="720"] Have you met Julie yet team?! Brand new to the main classes, say hi when you bump into her..[/caption] This is a quick reminder to anyone that uses the Glute-Ham machines to please tighten the adjustment knobs.  Otherwise you strip the thread from the inside and eventually it can't be adjusted…
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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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Friday 18 October

[caption id="attachment_2394" align="alignnone" width="614"] Adam B, not a guy who needs any extra stimulation......![/caption] The supplement industry is a funny one. Because there are only a few things worth taking ever, most companies doom themselves to constantly trying to reinvent the same things over and over, and making it out to be the next big…
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Tuesday 8 October

Today's post is a shout out to the good folk at Industrial Athletic. Rob Holah started his company back around 2011.  But he'd been supplying us with gear already a year earlier!  CrossFit NZ hosted the first and only CrossFit Games Sectional Qualifiers in 2010, and Rob used his contacts in the world of the…
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