Reebok CrossFit 09 – Athlete Profile

John Ah Chee

We're catching up with John Ah Chee today, thanks for the chat John!

How long have you been a member at Reebok CrossFit 09?

I have been a member at 09 since September 2012 and I have not regretted it.

How did you end up walking through our doors for the first time? Was there a pivotal event that led you to us? 

My partner was a member of CFNZ a few years ago and she convinced me to try out the Crossfit experience by saying that “it is not like an ordinary gym, you will meet some great people out of it.” It is safe to say that she was definitely right about this and I have noticed the community spirit attached to Crossfit.

Can you remember your first CrossFit experience? What was it like and how did you feel? Excited? Nervous? 

Too be completely honest with you, I don’t really remember my first crossfit experience. What I do remember is the feeling of complete devastation that I got at the end of the each session during those first 2 weeks, but despite this, I kept on coming back.

What are your favourite training shoes?

I may be a Philistine when it comes to the discussion of favourite training shoes, as my regular cross  trainers (the brand of which I cannot remember) seem to do the job.  If any RCF09'ers have any suggestions on this please send them my way.                                  

What are you doing when you aren't CrossFitting?  

The 7-month-old little man definitely takes up a lot of my attention and I wouldn’t have it any other way. I’m not working fulltime right now because I am focusing on finishing off my teaching degree, but when I can get a day or two off I put it into cooking some tasty, tasty food.

What has been one of the biggest things in your life that has changed since starting CrossFit?

My approach to working out has become a lot more regimented since joining 09 and I think this change is solely on the based on the emphasis that Krista and the other coaches put on proper form and technique.  I know that I am getting better results in the CrossFit  sessions than when I used to go to a standard gym when I was younger.

I have gained muscle, lost about 18 kgs so far and have trimmed up my physique. I hope to get as close as possible to the weight that I was 2 years ago of 76 kgs.

You are amazing at practising your 'goats' (least favourite exercises) after you have finished class, what skill are you currently putting extra work into? Do you find it helps (spread some wisdom for the rest of the community!)?

Most of the post workout stuff I do is targeted to try and get my skills and fitness back to what it used to be. I would like to get back to doing 30 unbroken strict pull-ups and to increase my running fitness. Practising my “”goats” have helped in starting this path. The main thing that I have notices is that my recovery time after a workout has dropped significantly and I am not feeling the next-day strain of an intense work out as much as I did 2 months ago.

Describe your perfect workout? 

Interesting question, RCF09 has taught me many new workouts and I have no doubt that there are more to come. I don’t have a perfect workout, but I do like workouts that are group and running focused.

What is your athletic background?

When I was younger I used to be big on my running and would often focus on workouts that helped me in my sprinting. There was also a 3 year period where I would head to the local boxing gym to run through training and sparring drills with my family.

I have also done some team sports through club baseball and Australia rules football (AFL) back in Australia.

Is there a Reebok CrossFit 09 member who inspires you?            

I don’t have one 09 member that inspires me, but there definitely are some who I ask questions about workout techniques and other tips because they represent where I would like to be in my own fitness level. I think that they might know who they are, otherwise they will certainly know the next time I ask for some pointers...!

What is your favourite CrossFit exercise?

I have always been a fan of burpees because I can feel them working everything I do them. Otherwise I am starting to get more confident with weighted squats and dead lifts, which I attribute directly to the training style of the CrossFit sessions at 09.

Greatest CrossFit accomplishment to date?

That would have to be the increased weight that I can lift in the Olympic weightlifting drills. I feel that this has helped me immensely with all the workouts.

What would you like to have achieved at Reebok CrossFit 09 a year from now?

I have a list for this. In a year from now I would like to have achieved:

-       1 minute handstand hold.

-       Handstand walk.

-       Improved my overhead and front squats.


-       Perfect bar and ring muscle ups.

Interesting fact about yourself that most people may not know?

Um, I have co-written a few songs with a family member of mine who is the singer in the family. Doing this was fun and these will be recorded at the end of this year. That’s all I can really think of.



Hang Power Clean + Front Squat 5 x 3

In teams of three;
200m Row
10 DB Power Clean and Jerk
3 rounds EACH for total time.
- P1 starts on row, P2 starts row when P1 makes it to DBs, and P3 starts when P2 makes it to DBs. Rest when possible.



Clean 5 x 1.1.1
In teams of three;
200m Row
10 Power Clean and Jerk
3 rounds EACH for total time.
- P1 starts on row, P2 starts row when P1 makes it to bar, and P3 starts when P2 makes it to bar. Rest when possible.

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