Keeping it real for a decade….


This weekend we celebrated CFNZ's 7th birthday.  It was fantastic to have such a big crowd come out to party, from brand new members to founding members, and it was so great to have a few visitors from our sister gym RCF09.   Way back in 2008 we opened NZ's very first CrossFit affiliate.  And we had the whole year to ourselves before any others opened, meaning a long slow road trying to explain to people what this concept of constantly varied, functional movement, performed at relatively high intensity meant.  I often would just default to the words 'real fitness'.

REAL meant movements that looked real.  I still perform the same little demo for my free trials, that CrossFit founder Greg Glassman performed for me at my Level 1 trainer certification.  First he got me to perform a squat in front of the class, then a pec deck flye.   The first one looked quite normal whether there was a barbell on my back or not.  But a pec flye performed when not sitting on a machine meant I looked like a was doing some sort of rain dance..... there was simply no decent argument for the inclusion of movements like that as the core prescription of a useful training program

No one has taught, coached and conceptualised real fitness as well as CrossFit.

Since 2006 I've been experimenting with strongman, MMA and sport inspired strength and conditioning in an effort to get away from the 'unreal' fitness found in the gyms I worked in.  I like to think I was doing a pretty good job, but finding CrossFit in 2007 was a beacon in the darkness, and thanks to the work they've done we've been able to spread the word more effectively ever since.

Hard to believe it's been 10 years of real fitness, but I am looking forward to the next 10.  RCF09 is now in it's 3rd year of business, building an awesome and ever growing community.  The kids program is thriving, the title of NZ's fittest affiliate is currently ours (at least according to the Mount Nationals, looking forward to defending this year....!), and we are one of the few successful NZ affiliates with a female coach at the helm (go Krista!).  Let's have a big party next March to celebrate RCF09's next milestone.

Thanks to everyone who has played a role in our journey!!


Hang Power Clean
3 x 5 reps, heavy
Alternate with;
3 x 10-15repsDB Power Clean
DB Front Squat
DB Pushpress
AMRAP in 8mins
DB Split Squats
4 x 8 reps e/leg
Single Arm DB Row
4 x 8 reps e/arm20 Wall Balls
10 Slamballs
AMRAP in 7mins
Hang Power Snatch
5 x 3, building12 Russian Swing
10 Situps
8 Burpees
AMRAP in 4mins
Rest 4 minutes
50 Single Skips
30m Buddy carry
200m Row
3 Wallwalks
200m Run
30m Waiters Walk
10 Calories Airbike
30m Deadball Carry
AMRAP in 25mins
1 Power Clean + 2 Jerk Dips + 1 Split Jerk
5 setsE: 10-14 Goblet Lunges
O: 10-14 DB Snatches
EM x 16 Minutes


3 x 90/60kg
Power Clean
Between each set;
10 Pushups
15 Squats
Front Rack Reverse Lunges
Build to a heavy 6, alternating500m Row
21 DB Thrusters 2 x 20/12.5kg
350m Row
15 DB Thrusters
200m Row
9 DB Thrusters
Hang Power Snatch
5 x 3 @ 75-85%12 Russian Swing 32/24kg
10 TTB
8 Burpee Box Jump Overs 60/50cm
AMRAP in 4mins
Rest 4 minutes
50m Rack Walk
8 DBL KB Front Rack Walking Lunges
6 Weighted Pull Ups
4 Wall Walks
AMRAP in 25mins
1 Power Clean + 2 Jerk Dips + 1 Split Jerk
5 setsE: 15 Wall Balls 9/6kg
O: 40 Double Unders
EM x 16 Minutes

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