Meet the Coaches…

Meet Coach CJ! If you come in for one of our free intro to CrossFit sessions, it will usually be his friendly face that will Coach you! Here he is flipping tyres on during our Halloween WOD- Coach Elsa that day….

Name: CJ Withey
Age:  29
Occupation (when not coaching): Boom Operator/Temp worker
Lives: 9 Lives, I’m like a cat

How did you start up doing crossfit – was it somewhere overseas? I started doing crossfit at ‘Shane Cameron Fitness’ when a friend of mine dragged me along to a class one night. Never looked back.

 What is your exercise background? Nothing really, used to be a chubby kid at Uni.

How often do you train in an average week? About 5-6 times a week if I can get it in.

And how do you fit that in between coaching (and other life stuff)? I have to make sure I can get it in during the day, when it’s quiet it’s easy, when it’s a big working day (Some film shoots go for 14 odd hours) you fit it in when you can.

How important is staying fit and healthy to you? Very important. In a family where obesity and smoking runs common, I am that one dark swan child.

Do you remember your first CF workout and what it felt like afterwards? The first Crossfit workout I walked into was a 10 min AMRAP of Clean and Jerks 60/45 and Double unders. It scared me to death. Our trial workout was Med ball cleans and a run. Was still horrible and I could barely walk the next day.

How has crossfit training changed the way you approach exercise? I used to do it because I had to. Now I train because I want to. I hate missing out on training days.

What about food. What does an average day of food look like for you? Generally if I train in the morning, it’s wake up, train, Eat something light and simple after (Some fruit and a shake) Light snack, Lunch, Generally Salad, I love chicken personally, Afternoon snack and a nice hearty dinner. Try to adhere to more of the Zone diet, seems to work well for me when I get the time.

How was the first CF class that you coached? What was it like having the tables turned? The first class was all nerves and me blathering on for longer than I needed to. It really was turning the tables, People who I had trained next to were now training under me and having to motivate them for a workout and make sure they were in a safe environment was a big ask. A lot of mixed emotions.

What makes someone coachable? Just listening and being open. The more you are willing to take in each time can help. We don’t always have the perfect explination for each person but sometimes it just takes one thing a coach says for you to finally click in something.

Dare I ask what makes them er, not so coachable?? Knowing everything :/

And what’s the most enjoyable part of training people?That feeling when something clicks, If it’s getting that Personal Best lift, Or getting a new movement, Double Unders, Rope climb or first pull up. We’ve all been there and practice makes what the coaches do look easy, but they all had to start at the bottom too.

Do you find it hard to rest? Sometimes. I know I NEED it and usually the body is great at telling you when it needs to rest. But sometimes you just want to do more squats!

What/who motivates you at the box? The people around me motivate me. Pushing to be a better coach is a big one for me as well. I want to really help the people who come in to train, Anything I can do to help motivate them and enjoy their time there is a big win for me.

What are your physical goals for 2016? Top 40% in the open? More RX classes. Maybe even an RX comp, even if I come last, at least I tried and gave it my all.

Favourite exercise? Wall Balls! Or Handstand push ups? They’re very close.

Least favourite? Ring Muscle ups, Bar ones are fine but those rings! So tricky!

Dream WOD?

The Zombie wod! A horrible wod of my own creation

4 rounds

4 Bar Muscle ups

10 box jumps

15 slam balls (Or sledge hammers into a tyre)

200m run

Top couple of songs to WOD to: Anything hard and inspiring. Watching Kapz with Tay Tay Is always funny.

If you could give one piece of advice to someone considering starting out at CFW, what would it be? It’s hard work to start with, but anything is when you just begin, The more you stick to it the more you WILL improve. It never seems easy, but you enjoy it more and more with the people around you helping. And at CrossFIt Waitakere, it’s an amazing group of people. If you haven’t noticed all the shirts from around the world I’ve been to many boxes, And this is certainly one of my personal favourites.

3 facts about me you may not know;

  1. I’m a total nerd (Anime, Games & Computers)
  2. I’m a handy mechanic
  3. Paint miniatures in my spare time.



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