Thursday 27 March


Yay for Member Profile Thursday!  Today we're taking to Dawn Demon, and gun rower, Ellyce Stehlin.

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

Since around August last year.

How did you end up walking through our doors for the first time?

I did a CrossFit Intro and weightlifting class at Functional Strength which helped balance out my rowing injuries, but Albany was too far from home. I was super paranoid about finding good coaching and Richie Patterson recommended 09/CF NZ –thanks Richie!

Can you remember your first ever CrossFit workout? What was it like?

Hmm it was in my intro and I think there was push ups, air squats and running. My bad back wouldn’t let me even air squat at that stage so I was glad for the running, which seems to be an on-going thing!

Fave training shoes?

Love my New Balance Minimus.

Can you please tell us all about what you do when you aren't CrossFitting? Sporting and non sporting ventures :)  

I spend probably far too little time trying to put an end to my 8-year stint as a university student, definitely far too much time out on the water in my boat. My research is in biomedical engineering, trying develop a new implantable medical device for measuring pressure in the brain. And my boat is awesome, 8m long, weighs 14kg, and has a blue stripe J.

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

Being able to row again! I don’t think that counts as a about, being able to row pain-free!

Do you have any pre-WOD rituals? If so, what are they?

Coffee. Yum. Although I am currently in a quitting phase. My caffeine relationship follows a saw-tooth wave: gradually increase my daily intake until I gross myself out/get the shakes, abruptly quit until the free espresso at work tempts me again.

What is your athletic background and please share all of your incredible achievements in the past few months!

I discovered rowing as a rather un-athletic high schooler looking for an excuse to quit “swimming” (=hiding in the changing rooms eating lollies, sorry Mum!). Turns out I found gliding backwards on the water far more fun than it seems and have been competing on and off since. I spent a couple of years as a part time athlete trying to break into the NZ squad, which included the amazing experience of representing NZ in the lightweight double at the 2012 World University Champs in Russia. Unfortunately I began 2013 too injured to sit in a boat and was told I might never row again. Thanks in part to CrossFit, this summer I was back enjoying rowing for my club -Auckland RC- and managed to pick up a bit of hardware in my lightweight single and won (my first ever) National Championships gold in the senior double! J

Is there a Reebok CrossFit 09 member who inspires you?

Everyone who manages to regularly make it to class while having a real job and/or family. Actually, everyone who manages to regularly make it to class! Such an amazingly nice, welcoming and encouraging group of people. Special mention to my little sister Hannah, coz she will love me for it.

What is your favourite CrossFit exercise?

Despite what people might think, definitely NOT the erg!! Yuck, all the bad, boring bits of rowing. Running is probably my strength, but I enjoy the Olympic lifts and want to get better at them so I like seeing them pop up.

Greatest CrossFit accomplishment to date?

I remember feeling pretty bad ass doing my first Handstand pushup!

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

I would like to get “strong”! Which for me would be: >80 kg squat, >60 kg clean and jerk, >50 kg snatch. Eek now it’s no longer a secret dream between me and my training diary…

Interesting fact about yourself that most people may not know?

I row? Ohhh wait you said interesting and not know… umm… uh oh.

Oh Ellyce! How about.. ever heard the howls from the car park in the 6am class?? That is Ellyce's fur baby getting highly upset that she is running past the car without him!

- Krista :)

Last week of the Open! 630pm Friday is our last strategy session, then 8am on Saturday it's 14.5, followed by a BBQ !!  Don't forget the Tough Mudder training at One Tree Hill on Sunday 8am, or head over to CFNZ for some yoga at 10am.



Weighted Pullups

5 x 2-3 reps


2 rope climbs

6 ring dips

12 box jump overs 60/50cm

200m run

AMRAP in 12mins



Pullups (band assist)

5 x 8 reps


10 Pushups

100m Zercher Carry 20/10kg

12 Zercher Lunge

200m run

AMRAP in 12mins

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