Friday 3 January


Jono and DC, synchronised kettlebells....

First post for 2014!!!  I hope you have all had an amazing few days off and are feeling relaxed, refreshed and rejuvenated for some great training this year.  Have you made the obligatory NY resolution yet?

I'm of mixed opinion about them.  On the one hand, I hate that some people feel like they can't commit to anything until the 1st of January, and that more often than not, by the 1st of February it's a distant memory.  Willpower is a finite resource and it's tough to stay the course of something you just spontaneously decided to do in a blurry drunken haze at 12:01am, while snogging someone you shouldn't have been.....  (you can read some more about willpower in THIS old blog post).

On the other hand, there's no denying that the start of a new year is always quite exciting, and a little mysterious, as you wonder what it holds in store for you.  So why not use that excitement as fuel to get started on a campaign to make yourself more awesome.  Set some challenging, yet achievable goals and get on to it.

Whatever you believe, I'm seriously stoked for the year ahead.

Some of my goals:

  • clean and jerk 140kg
  • Sots press 60kg
  • perform a human flag
  • bring on 2 more full time coaches and train up as many budding assistant coaches as I can get my hands on...
  • holiday 4 times this year (even if it's just a long weekend....)
  • get 8 hours sleep on a regular basis
  • qualify two teams for Regionals (CFNZ and RCF09)
  • give all my full time coaches a raise
  • drink an extra litre of water a day

Some ways I plan on achieving these goals?

Simple.  Create an environment where I cant help but succeed.

  • I spend time with people who'll hold me accountable, like, oh, I don't know; at Reebok CrossFit 09???  I join the classes whenever I can, and will try to work with someone who is better than me to spur me to greater effort.  We've got a wonderful group of athletes in our Competition team as well, who's efforts always inspire me to work harder.  And training with Krista reminds me not to be negative, she's always excited about training and just life in general...
  • In November I started regular training with a group of CrossFit owners.  Really good dudes that I respect both as athletes and as people.  There is a lot to be said for the power of a good bro session.
  • Use a coach.  Even a coach needs a coach.  I work with an Oly coach once per week to both keep me accountable to a solid training session, and to learn.  I consulted with one of Kelly Starretts protege's last week for a custom mobility prescription.  This year I plan on working with a gymnastic coach regularly, and since the day CFNZ opened, I have worked with business mentors, so that will continue as well.
  • Get a goal/deadline.  It could be anything from a competition (The Open?) to a wedding or school reunion.  I'm keen on a crack at the CrossFit Masters in 2015, so that keeps me focused on the hard road ahead.
  • Work on your strengths.   Beating your head against the wall because you haven't PR'd your clean in 6 months doesn't do a lot for your enthusiasm to train.  Neither does constantly flaying the back of your legs as you vainly try to improve your double unders.  It's ok to do the things you're good at occasionally.  If you're a bit of a handstand ninja, then maybe you should revel in that for a bit, and practice the heck out of it....  See what you can do with a skill you're good at, see how far you can take it and enjoy the process of kicking butt again.

Starting Monday Jan 13th, we're kicking off a new challenge.

21 Day Kickstart!  A lot of the literature out there suggests that it takes 21 days to create a habit, so we're putting it to the test.  You will commit to;

  1. a mobility habit.  Choose one drill to work on and do it every day!
  2. a nutrition habit.  Give up sugar, eat a decent breakfast every day, or even try intermittent fasting.
  3. a midline habit.  Everyone could be stronger through the middle.  So pick an L-sit or a plank and hit that sucker every day for 3 straight weeks.

It's free to enter, so we want to see ALL of you committing.  Everyone who completes the full 21 days will go in the draw for some cool prizes.  More details to come.

Classes today are at 8am, and 530pm.



Hang Squat Clean

5 x 3, start at 80% and build

Dbl KB Press

5 x 6-8


10 Front Squats 60/40kg

200m Run

10 TTB

200m Run

10 Power Clean

200m Run

AMRAP in 12mins


2 Hang Power Clean + Front Squat

5 sets, building as technique allows.

Dbl KB Press

5 x 6-8


10 Wallball

200m Run

10 Hanging Knee Raise

200m Run

10 Russian Swing

200m Run

AMRAP in 12mins

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