Hamish and Jack competed in their first CrossFit comp in the Hawkes Bay over the weekend. It was a pairs comp over 3 days that included swimming, kayaking, beach running, usual indoor CrossFit exercises and a final workout at a vineyard with a hill sprint and handstand walking. Video below is at the vineyard on […]
WEDNESDAY 1 FEBRUARY Read More »
STRENGTH Weighted dip One arm row 5 x 5 rep WOD Run 400 12 Power snatch (50/35) 20 Pull up 3 rounds (15 minute cap)
TUESDAY 31 JANUARY Read More »
Jess getting a 68kg Front Squat today – getting stronger! 💪🏼 STRENGTH Front squat 4 x 3 rep WOD ‘Partner Workout’ 25 Thruster (50/35) 25 Sit up 25 Wall ball 25 Toe to bar Run 200 18 minutes, as many rounds as possible One person doing reps at a time, run together.
SATURDAY 28 JANUARY Read More »
Push Press PBs for both Dave and PJ at Matt’s 9:15 class this morning 💪🏼 STRENGTH Push press 5 x 2 rep WOD Row 500 then 5 rounds of: 15 Deadlift (80/55) 30 Double under 12 minute cap There’s a reasonably large volume of deadlifts so chose your weight wisely. Also cut the double under
STRENGTH Turkish get up 3, 2, 1, 1 WOD 2 Power clean 8 Burpee bar hop 5 rounds Rest 2 minutes 2 Squat clean 8 Burpee bar hop 5 rounds 1 exercise every minute You can increase the weight throughout this workout. If you don’t max out during the rounds, you can rest a few
THURSDAY 26 JANUARY Read More »
Handstand walking from Tuesday’s WOD… GYMNASTICS Planche progressions L sit Ring holds 4 rounds WOD ‘Danny’ 30 Box jump 20 Push press (52.5/35) 30 Pull up 20 minutes, as many rounds as possible. Compare to : 01/06/2016
WEDNESDAY 25 JANUARY Read More »
So Paul tried to take a panorama photo and look what happened to Matt… 😁😂 STRENGTH Snatch 5 x 2 rep WOD Run 200 20 Kettle bell swing (24/16) 10m Handstand walk 4 rounds (16 minute cap) Scaling progression is forward rolls, handstand roll out, step to roll out, then handstand walk. If you’re not
TUESDAY 24 JANUARY Read More »
STRENGTH Weighted dip One arm row 5 x 3 rep WOD 50 Wall ball 40 Toe to bar 30 Burpee 20 Squat clean (70/45) 15 minute cap
Danni’s 67kg PB Front Squat on Wednesday 💪🏼 STRENGTH Thruster 3, 2, 1, 1 WOD ‘Partner Relay’ 5 Thruster @ 70% of strength 1RM 10 Pull up 10 Box jump Row 200 5 rounds each (25 min cap) The thrusters, pull ups and box jumps must be fast and unbroken. Scale where required to allow
SATURDAY 21 JANUARY Read More »
STRENGTH Deadlift 4 x 3 rep WOD Run 200 30m Overhead plate lunge (20/15) Run 400 30m Overhead plate lunge Run 800 30m Overhead plate lunge 12 minute cap
Coach
Bachelor’s Degree in Sport and Exercise Science, REPs Exercise Consultant qualification.
Coach
Day Job: CrossFit Coach, Personal Trainer, Tutor at Fit Futures Academy
Fav WOD: Power cleans, overhead squats
Least fav exercise: Thrusters!
What I love about coaching: How technique is key to improving performance, people realizing they can achieve much more than what they thought possible.
FISAF instructor France, CrossFit Level 1 and 2, CrossFit Weightlifting, CrossFit Gymnastics, CrossFit Kids, and CrossFit Defense
Coach
Day Job: English teacher to former refugees and migrants. Tutor Trainer and programme coordinator.
Fav WOD: Filthy 50
Least fav WOD: Fran
Fav exercise: Burpees
Least fav exercise: GHD
What do you love most about coaching at CFB?: I love the diverse community where everyone is so encouraging. The workouts are varied and challenging and giving scaling options means everyone can successfully do the workout no matter where they are on their fitness journey.
CrossFit Level 1
Coach
Day job: Recruitment Consultant
Fav WOD: Murph
Least fav WOD: Fran
Fav exercise: Hang Power Cleans
Least fav exercise: Wall balls
What do you love most about coaching at CFB?: I enjoy the community feel of the gym and love seeing the members continuing to learn and develop their fitness.
BSc Hons Sports Coaching
CrossFit Level 1 Trainer
Coach
Day job: Sports Therapist, Programme Manager & Tutor
Fav WOD: Cindy
Least fav WOD: Nate
Fav exercise: Clean & Jerk
Least fav exercise: Handstand Push-ups
What do you love most about coaching at CFB?: It’s great fun and I enjoy being a part of the amazing journey our members embark on as they push their physical and mental limits to reach their fitness goals!
CrossFit Level 1 Trainer
COACH
DAY JOB: Early years teacher
FAV WOD: Filthy Fifty
LEAST FAV WOD: Kel-Sue
FAV EXERCISE: Back squats
LEAST FAV EXERCISE: Burpees
WHAT DO YOU LOVE MOST ABOUT COACHING AT CFB: Seeing people improve or master something during a class!
CrossFit Level 1 Trainer
COACH
DAY JOB: Self employed in E-commerce
FAV WOD: Grace
LEAST FAV WOD: Murph or anything with lots of running
FAV EXERCISE: Front squats for weight and O/H squats in WODs
LEAST FAV EXERCISE: Running
WHAT DO YOU LOVE MOST ABOUT COACHING AT CFB: Like minded people who want to get better and want to be coached
COACH
DAY JOB: University of Auckland student
FAV WOD: Grace
LEAST FAV WOD: Fran
FAV EXERCISE: Back Squats
LEAST FAV EXERCISE: Burpees/Running
WHAT DO YOU LOVE MOST ABOUT COACHING AT CFB:
CFB is a family-oriented environment, it is not only a place to learn about CrossFit whilst having fun, but a safe environment to better all aspects of your health. There’s some good banter too lol.
CrossFit Level 1 Trainer, CrossFit Weightlifting course
COACH
DAY JOB: Tattooist
FAV WOD: Filthy Fifty
LEAST FAV WOD: Murph
FAV EXERCISE: Handstand and pull-up practice
LEAST FAV EXERCISE: Overhead squats
WHAT DO YOU LOVE MOST ABOUT COACHING AT CFB: The people. Everyone is very friendly and always willing to give and receive advice. It’s an amazing community.
CrossFit Level 1 Trainer
CrossFit Level 2 Trainer
COACH
DAY JOB: Compliance
FAV WOD: Long WODs with lots of time
LEAST FAV WOD: Fran
FAV EXERCISE: Double-unders + Handstands
LEAST FAV EXERCISE: Thrusters
WHAT DO YOU LOVE MOST ABOUT COACHING AT CFB: I love helping and encouraging people to enjoy and make the most of that hour in their day that they’ve put aside for the gym
CrossFit Level 1 Trainer,
CrossFit Weightlifting course
CrossFit Level 2 Trainer,
CrossFit Gymnastics course
COACH
DAY JOB: Finance Business Partner at Southern Cross
FAV WOD: Filthy Fifty
LEAST FAV WOD: Nancy
FAV EXERCISE: Squat Clean and all the gymnastics even though I am not a natural talent.
LEAST FAV EXERCISE: Overhead Squat
WHAT DO YOU LOVE MOST ABOUT COACHING AT CFB: Get people moving and see their progress and have a
positive impact on their lives
CrossFit Level 1 Trainer, CrossFit Level 2 trainer, CrossFit Scaling course cert, CrossFit ‘Spot the
Flaw’ course cert, CrossFit Weightlifting course
coach
DAY JOB: Solid Strength Equipment + CrossFit Birkenhead
FAV WOD: Handstand practice
LEAST FAV WOD: Any workout with Thrusters or Wall-balls
FAV EXERCISE: Overhead squats
LEAST FAV EXERCISE: Thrusters or wall-balls
WHAT DO YOU LOVE MOST ABOUT COACHING AT CFB: Seeing people get excited about improving and the
community that comes with the gym!
CrossFit Level 1 Trainer
Precision Nutrition Level 1 Nutrition coach
Studio Pilates Anatomy Course
Studio Pilates Mat Pilates Certification
Reform Certified Reformer Pilates Trainer
Owner + Head Coach
DAY JOB: Solid Strength Equipment owner/director + CrossFit Birkenhead owner/director
FAV WOD: Filthy Fifty
LEAST FAV WOD: nil
FAV EXERCISE: Double-unders
LEAST FAV EXERCISE: Back squats
WHAT DO YOU LOVE MOST ABOUT COACHING AT CFB: Inspiring people to improve their health and fitness
CrossFit Level 1 trainer, CrossFit Level 2 trainer, CrossFit Scaling course, CrossFit Gymnastics
course, CrossFit Endurance course, POSE Running trainer, NETFIT certified personal trainer, NETFIT certified Strength
& Conditioning coach
