Tag Archives: crossfit 09 auckland

Wednesday 2 April

This is how Oliver tackles the obstacles, full noise!

Tough Mudder is coming up at the end of the month!  We have almost 20 people entered, and another 10 from RCF09 as well, it's going to be a heck of a test, but a lot of fun.

They say knowledge is power, and so is preparation, so on Sunday we had the benefit of practicing our wall climbs, traverses, crawling and jumping with Mike of Unzooyou.

And today we have an insiders perspective of the event itself, via an interview with multi Tough Mudder veteran, Oliver Tavita.   Coach Krista caught up with Oliver last week.

I have been told this will not be your first tough mudder!

This will be my 4th Tough Mudder run.

Where have your other races been held and what got you into them in the first place?

A friend came across a Tough Mudder Link and Joking challenged me to run it. That year I enlisted a few close friends, my wife book our team in and the rest is history!

Our first Tough Mudder was in Sydney in 2012 21k with 22 Obstacles.

2nd Tough Mudder we had 2 teams of 9 in last year’s Brisbane Tough Mudder.  Due to our teams being booked on 2 separate days a team of 4 Men including myself were forced to Run both Saturday and Sunday…….. Sunday was tough Hahahaha J


How long should be expecting this race to take? 

If you’re moving as a one unit average 3 ½ hrs.

And the biggest question on every CrossFitters lips.. Is there really THAT much running involved?

Loads of running, normally with loads of mud. Combine the two, there’s your resistance work cut out for you.

This Auckland Tough Mudder overview is: 20km 18 Obstacles, Swamp, farmland and hills.

A lot of people underestimate the running, we had a team tha just arrived back from Melbourne tough mudder, who wished they had ran more in their preparation.

Is it one big course or do we do laps?

It’s one big course, if you’ve ever ran the Tough guy girl Challenge in Rotorua? It doesn’t come close. That would be a warm up to this event.

What types of clothing and shoes would be ideal?

Skins under CF shorts. Depending on the weather I recommend Skins under a Tee shirt to stay you warm.

A few people have questioned wearing gloves?

This is personal preference, I use fitted full length mountain bike gloves which are awesome. A few of our team mates don’t.

Is there changing rooms and showers for when we are done :)

No changing rooms. Normally ONE big outdoor communal shower, with a hose and shower head attached to each.

In regards to race nutrition and hydration support, are you able to carry anything on you or do they have stations around the course?

Bananas and water stations available every 4km normally. Depending on sponsors they sometimes have (energy) glucose shots

 Rowena was describing the TEAM aspect is huge, you can't make it through this thing on your own, are you able to discuss your thoughts on this? Is it really impossible to finish on your own.

Hahaha It’s not impossible, CFitters can do anything! There was an obstacle in Sydney called the Mud Mile, Literally a mile of Chest deep mud! After 16k’s of running and loads of mud crossings, river crossing, you’ll need HELP.

Berlin walls are 3m high team obstacle, normally 3 in a row. Everest is a team obstacle etc

I believe CrossFit couldn't be better training for a race like this however is there anything you would recommend us do in these last few weeks coming up to the race?

I’ve found some extra endurance training and hill runs to be awesome on your off days.

Do you have any more essential tips for all of us novices?

You guys will be AWESOME. Tip, the track is always better on the Sunday! After 10,000+ participants running through it the day before, the waters deeper, the muds thicker and the tracks worn in.

Nothing prepares you for the Artic enema -38 degrees of ice, electric eel IS 10,000volts of rotating surges…. Go fast, it does hurt. Be excited! Train Hard to run Easy!

Thank you so much Oliver!



Weighted C2B Pullup

Work up to a 1RM


20 OH Lunges 20/10kg

15 Pullups


Rest 2mins

3 rounds



Deadhang Pullups

5 x 2-3 (band assist)


20 Zercher Lunge 20/20kg

15 Lateral Jumps

10 G2OH

5 Burpee

Rest 2mins

3 rounds

Saturday 29 March

[caption id="attachment_3443" align="alignnone" width="672"] Thrusters!![/caption] Last workout of the Open is today!! It's a long one team, so make sure you are in early to get warmed up.  We'll start the first heat as soon as poss, and then just feed people into the mix as soon as a barbell becomes available.  No time cap!!…
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Wednesday 11 September

[caption id="attachment_2216" align="alignnone" width="672"] Some gravity assisted fun in One Tree Hill at last years challenge....[/caption] Spring Challenge starts in two weeks! Some FAQ's before we release sign up details next week.  If you have any others, please post to comments or add to Facebook when this post shows up there tonight.  Your input can…
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Wednesday 9

WoD Weighted Pullup - work up to a heavy single Then, 10 clapping push-ups 15 KB swings 24/16kg Run 400m 1 rope climb 4 rounds S+C Deadhang Pullups - sets of 5 reps Then, 10 burpees, 15 Russian swings Run 200m 1 wall walk 5 rounds
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WOD Halting Sn Dead + Hang Power Snatch + Snatch + OH Squat EMOM for 10mins, increase weight where possible. Then, 5 DB/KB SN 32/25kg 10 Burpee Box Jump overs 15 TTB 4 rounds, change DBSn arm each round S+C DB Power Snatch 4 x 8 reps, alternating arms Pushups 4 x 12-20 reps Then,…
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http://www.youtube.com/watch?feature=player_embedded&v=7XwKnk16Zbs You all look after your body in so many ways, fueling it with the right food, taking it to the gym to make your muscles strong and your lungs big, as well as a host of other benefits. Surprising as it may sound, very single human being has the 'right' to have complete control…
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A busy week just gone, lots of new faces in the door.  We also hosted a Level One CrossFit Trainer Seminar over the weekend, lots of eager, budding coaches and CrossFit fans learning more about the movements and philosophy behind what we do. You will notice we've moved the floor around a bit to create…
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Wednesday 24

[caption id="" align="alignnone" width="800"] Ultra runner Daniel loves his Five Fingers running shoes[/caption] Out for our Sunday morning walk to Kohi cafe, Krista and I often bump into people we know.  And it was quite funny to have everyone we met, comment about the fact that we had no shoes on! And then reading the…
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