It’s not the years in your life…

frankie's the life in your years....

Heard that quote before?

How much life have you crammed into YOUR years so far?

This quote also applies quite well to your training.  Our sessions are 50-60mins long, and sure some of you have the luxury to spend 30mins either side of that to work on other things, but many people (especially the morning crew) need to get in and out pretty quick.

Make sure that hour is filled with good quality training.

While waiting to be served at a little hole in the wall restaurant in Phuket on holiday last year, the waitress kept poking Kristas biceps and abs.  "How many hours per day do you train?", she asked.  The answer of just one hour was very surprising to her.    Talking to one of the old CFNZ owners Taz yesterday, now of Norcal CrossFit, she mentioned how much work Jason Khalipa crams into his training sessions, shaking his head ruefully at people who seem to stand around for two hours without achieving more than a few barbell lifts and a half hearted metcon.

If you stay focused, and strive to wring every last drop of learning/training out of your class, you don't have to worry about training all day, double sessions, and extra homework to ensure progress.

Make every strength set challenging, strive to move as well as possible on every rep of Olympic lifting, seek the best possible position during gymnastic skills, and push for a suitable level of intensity in all conditioning work.

It's not the hours in your training, it's the training in your hours.


Strict Pullups/Pushup

  • max reps for score

  • then 3 more sets of max reps, resting as needed

RCF09 Benchmark

“Mad Max”

400m Sled Drag with 50/35kg

For Time


Strict Pullups/sHSPU

  • max reps for score of each

RCF09 Benchmark


Pullups, HSPU, TTB, Pistols

50 reps of each


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