Blog

Meet Krista!

As our membership grows, we'll be running regular profiles so that you can get to know everyone better.
But we'd better start with the coaches and interns that you will be seeing everyday and learning from at RCF09.
Krista is a radiation therapist at a private clinic in central Auckland.  She has a sporting background in rock climbing, endurance sport and tree climbing!  Yes, it's a sport, and if you want to learn how to climb a rope effectively, get out to CrossFit NZ this Sunday 10am to learn from the best.
Along with assisting the coaches at RCF09, Krista is also the projects manager for RCF09, if something needs doing, then talk to her, and it will be done last week..... :)
If you've met her, you've probably met her boxer dog Baxter.....and once he's big enough to travel, you'll meet the latest addition to the family, bearded dragon George.....
Her favourite exercise is the snatch, and her least favourite is wallball....which is why you'll often see her after a workout, doing 20 reps..
WOD
 Work up to a heavy Hang Squat Snatch in 10mins,

Then,

Hang Power Snatch + Hang Squat snatch

- EMOM for 7 rounds

Then,

400m run

20Kb Swings 24/16

15 Hand release Pushups

10 Wallball

Rest 2mins

3 rounds

S+C

Power Shrug + Hang Power Snatch

EMOM for 12 rounds

Then,

400m run

15 KB swings

10 burpees

Rest 2mins

3 rounds

Man Test!

I was reading an article on a popular strength and bodybuilding website last week instead of doing admin........ In it, the author lamented the decline of the Olympics, with events like the pentathlon dropping some of the original components of javelin, long jump and wrestling, for swimming, horse riding and running. In a solution to…
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First official week……

After the party that was Saturday and our grand opening, things are a little quieter around the gym this week, as we welcome both transferring members from CFNZ and brand new people just starting their CrossFit journey.  It's going to be old school this month, as we'll be coaching both newbie and veteran side by…
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Thanks!

Thank you so very much to everyone that came over to the grand opening of Reebok CrossFit 09.  We're very excited about this new venture, and are really looking forward to seeing the growth of both our community and our coaches. Today is the first official day of classes here, and at this stage we're…
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Wednesday 6 March

All the signage went up today, which seemed to finally make it a real gym! We took advantage of the sign writers cherry picker to hang the climbing ropes, and then, as we had no chance of getting over to CrossFit NZ for a workout, we realised that we now had the equipment to do…
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Donec tempor libero

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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RCF09 Grand Opening this Saturday!!

Opening Day is creeping closer! Great to have so much interest and sign ups already! If you've heard about CrossFit, but haven't tried it yet, then save the date of March 9th (9am-12pm) for our Open Day Open. No that wasn't an echo..... If you are competing in The CrossFit Open competition, you can take on…
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03/03/2013

Negative reps that is...... In every functional movement, there are two parts - the positive (also known as the concentric, contracting, lifting or shortening) phase, and the negative (eccentric, relaxing, lowering, or shortening) phase. Due to the physiology of our muscles, we are able to apply approx 10-15% more force during the negative part of…
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Etiam dictum egestas

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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Phasellus fringilla

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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