• Our Featured Athlete- the Allen-Julian Whanau!

    Names: Gail & Darren (Allen-Julian)
    Ages: 46 (Birthday in Feb) & 50
    Occupations: Taxi Driver to ‘2’ kids & office worker
    Golf Course Greens BOSS
    Live: Te Atatu South

    Darren and the kids have been a member for over three years now and Gail over two years – who/what was it that made you walk through the doors of CFW?
    G: Darren & the kids joined first. They all talked lots about the WODs & all the “cool” peeps – I didn’t want to miss out so I decided I needed to join. I spoke to Nicole who gave me her two cents worth and here I am today – luvin it with the 5:45am crew.

    D: A friend of mine recommended trying Crossfit. I filled out the on-line form & within minutes Genice was on the blower! I though WOW – that’s how you sell a product. Well done G ☺
    Also my Doc told me I was going down the road of becoming a type II diabetic – I didn’t want that to happen!

    What sort of exercise were you both doing before you joined?
    G: Nothing for a while then boot camp – I got injured
    D: Running & swimming occasionally.

    How often do you guys train in an average week?
    G: 3 x normally per week
    D: 3-4 per week

    Your kids are both active and involved in sports as well. How important is staying healthy and fit to you (and the kids)?
    G: Keep moving & don’t stop. Eat well & love what you do.
    D: Now that I am seeing the changes happening in my family it is important to keep it up & keep on coming along.

    Do you remember your first CF workout and what it felt like afterwards?
    G: NO! Must’ve been a nightmare because I’ve blocked it out.
    D: Can’t really remember but there’s one from the 1st few I did where I was partnered with Bjorn. WOD: Burpee Box Jump/Rope Climbs (1 rest whilst other works) – I got NO rest – 3 rounds into it & I told him he was on his own. F**K that boy is an energizer bunny ☺

    What gets you through a difficult WOD?
    G: Everyone – we’re all in it together suffering.
    D: Breathing & the inspirational people around me.

    We are getting close to the CrossFit Open time again. Can you tell me about your experience with the 2017 Open Gail? And will you be giving it a go this year Darren?
    G: Well the Open – definitely challenged me in all aspects! I luv that it’s in-house; I pushed myself for I’m quietly competitive when I want to be & I wanted to get some good scores 😉 achieving goals & seeing “gains”. Looked forward to the finish
    D: Hard to say; I haven’t decided yet.

    What are your physical goals for 2018?
    G: Keep doing, challenging myself & working on weakness – today OH Squats – I’m starting light but I did it & managed it OK.
    D: Handstand against wall – to be achieved; working on pull ups & kipping in general.

    Favourite exercise?
    G: I’m still trying to figure that out.
    D: Most except the one listed below & back squats.

    Least favourite?
    G: Thrusters (make me cry); running.
    D: Cleans – any type, OH squats & running with a med ball ☹

    Dream WOD?
    G: Can it include chocolate (ha) or maybe partner/trio WOD’s – did enjoy working together with Bunny & Rachael in the ANDFIT WOD’s.
    D: Partner WODs – wall balls/rowing/push press

    If you could give some advice to someone considering starting out at CFW, what would it be?
    G: Get along & try it; the people are awesome & the WODs are a killer.
    D: Make an effort to come along; stick with it and you will start seeing results. Don’t try to keep up with the women in some lifts. Super strong ladies.

    4 facts about the Allen-Julian Family;
    1) 4 humans, 1 dog
    2) Married last year after 29yrs together
    3) Chocolate is our weakness
    4) Apart from us ‘2’ Adults – Cagney & Rhys do CrossFit teens

  • Focus Member Che Muller!

    Name: Che Muller
    Age: 36
    Occupation: Physical Education Teacher at Kelston Boys High School
    Lives: New Lynn but born and bred on the North Shore!

    Hey Che – you only started crossfitting in May of this year – what a transformation already! Can you tell us a little about how has it been going?
    I’ve really enjoyed it here at Crossfit Waitakere. I’d had a lot of life changes before walking in the doors with a relatively recent marriage separation and having to adjust to being a single father. From a hauora (wellbeing) perspective I was broken emotionally and spiritually before walking in the doors to CFW but I made the decision to work hard on the things I could control. I decided I wanted to be physically strong again and hopefully make some new friends along the way.

    Since walking in the doors in May I haven’t looked back! I feel as good as I’ve ever felt! I’m strong, I’ve lost 27kgs to date and I’ve still got a lot I want to work on. Along with physically restoring myself I can’t be thankful enough about the members and coaches here at CFW. I’ve felt so welcome and valued from the minute I walked in the door. Everyone is so inclusive of every single member here. It’s rare to find that in a gym environment and it’s special.

    What sort of exercise were you doing before you joined?
    I’ve done a fair amount of Olympic lifting in the past, played rugby to a decent level and basically had a pretty standard gym background. I got over designing training programmes for whoever I trained with. I have to say, walking into a gym and having a structured, well thought out, periodised training plan for me every time I step in the gym is amazing!

    Do you remember your first CF workout and what it felt like afterwards?
    Yes… It was Karen (150 x Wall Balls). I didn’t understand what RX was so I just did the workout at RX weight! I remember waddling back to my car wondering what I’d got myself into! I came back the next day hungry for more though even though I was super sore! I’m still trying to work out how exercising myself til I drop is the thing that relaxes me the most!

    And what is your average exercise week like now?
    I generally get in 5 x a week. I’m lucky to have a Crossfit and Olympic weightlifting rig at work so I can still get a workout in if I can’t get into the box.

    You are Dad to two beautiful young kids and one teenage girl – how important is staying healthy and fit to you and your family?
    My two youngest, Ellie and Otis, come in with me to the gym and they love it here. It’s so awesome that being a single parent having young kids isn’t a barrier as I was seriously worried about it.

    I get a lot of intrinsic pride from working hard at the gym but it means an awful lot that my children are really proud of me.

    They show off to people telling them that “Dad doesn’t eat Macdonalds and goes to the gym. That’s why he’s got big muscles!” It’s also important to me to set an example for my family of how to keep yourself healthy and happy. To them it’s normal. They assume that one day they’re going to be Crossfitters when they’re older and they’re excited about it!

    How has training at CFW helped you in your work (teaching)?
    I’m just able to participate and engage in sports and practical activities a lot more. The boys like it when you occasionally jump into a game with them. Being able to lift more than most of the academy boys gives me a bit of cred as well!

    I had a few students tell me I was getting skinny the other day… I told them never to call me skinny again lol!

    What/who motivates you at the box?
    If I had to single out 2 members it would be Mark Hastings and Charles. I often get paired with Mark in partner WODs and I can remember how encouraging he was when I was rookie! He’s just a very intense but very uplifting guy. I’ve spent the last few months trying to catch up with him!

    Charles is what I hope my son is like when he’s older. A young guy that just comes in and smashes out workouts day in, day out. I’m an extroverted big mouth so I make sure I learn from people like Charles. He’s got this quiet determination about him that is admirable.

    As someone who has coached a bit in his time I’m really impressed with the quality of all the coaches here at CFW as well. They’ve all got different strengths but they’re professional, technical and a lot of fun across the board.

    Dream WOD?
    DT. I love DT! Any workout that is all lifting I’m totally down with.

    Which coach has the best playlist?
    Hands down Kapua! I’m a child of 90s hip hop so I love those tunes while I’m working out.

    If you could give one piece of advice to someone considering starting out at CFW, what would it be?
    My advice would be to walk in the door, be humble and be ready to work hard. There’s so much to gain from this place from a physical, social, emotional and spiritual perspective. It’ll be the best decision you ever made.

    3 facts about me you may not know
    1. I once won the Burger Fuel national burger eating challenge in 2003!
    2. I’m a keen fisherman and scuba diver.
    3. I’m of Maori, Fijian and Tongan decent.

  • Athlete of the Month

    Charles Tanoa!! Chalres started with us as a teenager at the urging of his Mum, founding member Leichelle. He has grown up in CrossFit Waitakere Teens and at 18, is now an adult member. Well done to the whole family, both parents who are members and this young man who at one time -didn’t enjoy sport!

    Name: Charles Tanoa Age: 18
    Occupation: Student Live: Auckland

    Charles, you were one of Coach Kapua’s original intake of teens back in 2013. What was it that made you start?

    Recommendation from mum and decided that I would at least try it out once. Long story short 4 years later and here I am in Adults.

    Do you remember your first CF workout and what it felt like afterwards?

    Yes, front squats, wall balls and 400m run. Needless to say I was sucking up air like a vacuum afterwards.

    Were you very sporty or was this something quite different for you?

    Definitely different, the most exercise I did was P.E back in High School so the experience was quite a shock for me to adjust to, even took me a year before I could do a WOD without feeling dead afterwards.

    What was it that you liked about it?

    Finding my weak points and improving my strength and capabilities in those areas eg; squatting as well as the fact that every WOD was different and that there was no set schedule of what different moves we would be doing every time.

    You’ve transitioned into the adult classes now – how has that been?

    I’ve been enjoying it, the more days available to WOD and the different layout of the classes with the strength sessions have let me improve myself even more than when I was with the teens class.

    How often do you train in an average week?

    Usually 4 times every week.

    What gets you through a difficult WOD?

    Looking at everyone else struggling and using that to push myself at my hardest.

    What are your physical goals for 2017?

    Work on my general gymnastic skills; mainly pull-ups and toes to bar and improve rope climbing.

    Favourite exercise?

    Rope climbs.

    Least favourite?

    Overhead squats.

    Dream WOD?

    A WOD with a lot of Cardio a la running and strength building involving the rig, like toes to bar or pull-ups.

    If you could give some advice to someone (especially to a teen) considering starting out at CFW, what would it be?
    Try not to let the WOD intimidate you, even if it has movements in it that are hard for you to do. Try it as hard as you can but don’t rush yourself as you won’t improve in one day. Once you get the technique it’ll get easier over time but until then keep breathing and take it one step at a time.

  • Athlete of the Month

    Name: Carlos Lin         

    Age: 25

    Occupation: Casual Worker

    Lives: Henderson

    When did you start at CFW and what made you walk through the door? 

    I did the free trial sometime in February 2016. I decided around that time that I wanted to start exercising. Crossfit was something I had heard about ages ago and I wanted to give it a try. CFW was the closest one to me when I looked up places that did crossfit.

    What sort of exercise were you doing before you joined?

    Absolutely nothing.

    You are a committed and totally coachable athlete – how often do you train in an average week?

    I usually train 5 times a week if I can but if I can’t then I just do as many times as I can.

    How important is staying healthy and fit to you?

    They are both very important to me now since I’ve experienced how much easier it makes life being healthy and fit. Being healthy was always important to me since I’ve seen how many problems can occur when you aren’t but being fit only became important after experiencing how amazing it feels and how much better life is when you are fit.

    What is your first ‘can’t forget’ workout?

    This was actually difficult for me to come up with an answer for because my brain must instinctively chooses to forget hard workouts to protect itself from the trauma of it. But after thinking about it a lot, the one I remember was a 4 rounds for time of Wall balls, American Swings and box Jumps. The numbers were 30, 20 and 10. Can’t remember which numbers were assigned to which exercise but I do remember struggling to breathe afterwards and everyone I saw do it also struggling to breathe.

    What gets you through a difficult WOD?

    My desire to see how fit I can get and knowing that doing this WOD will help me achieve that. 

    What are your physical goals for 2017?

    Getting my first muscle up and handstand walks

    Favourite exercise?

    Double unders

    Least favourite?


    Dream WOD?

    Some WOD that’s pure cardio or at least has very little strength involved. Just because cardio is something I can push myself a lot more doing than something strength based.

    Top three songs on your playlist?

    I don’t actually listen to music that often any more, so my current playlist would be my old playlist from high school/university and the top three songs on that playlist would all be from Linkin Park. Which 3 of their songs though I wouldn’t know.

    If you could give some advice to someone considering starting out at CFW, what would it be?

    Just give it a try. Most likely that worst thing that can happen is you decide that you don’t like it and decide to quit. The best thing that can happen is that it changes your life and how you view health and fitness.

    Three things about me that you won’t know…

    1. I have a Bachelor of Engineering specialising in chemical and materials engineering
    2. By nature, I’m a indoorsman
    3. I’m 100% a nerd (video games, superheroes, etc)

  • Athlete Of the Month

    Name: Sarah

    Age:  26

    Occupation: Pastry chef

    Lives: Mt Albert

    You’ve been coming for a while now. How did you joinup? Bjorn convinced me going for a trial was a good idea. Had no idea what I was getting into at the time though

    How often do you train in an average week? I try normally 4-6 times.

    And how important is staying healthy and fit to you? Very my day always seems to be better when I have trained in the morning.

    Do you remember your first CF workout and what it felt like afterwards?Yup

    Wall balls

    Russian swing

    Box jumps and


    Couldn’t move very well, had my friend laughing at me trying to move the next day. All the bowls and equipment I needed had to be under the bench I was working on that day.

    How do you push though a difficult WOD?Tell myself to just keep moving it will be over soon

    I would describe you as one of the quiet achievers in the box. Always working away and making some amazing gains but not really blowing your own trumpet. What are the things you are most proud of at the box? Being able to look back to when I started and see improvement however slow it has been.

    How do you fit working at Criollo into a good overall diet? Must be challenging… Diet??!! Moderation and eating real ingredients that your body knows how to process. Real chocolate has many health benefits and you feel satisfied from a smaller amount.

    What/who motivates you at the box?Knowing there is a awesome group of encouraging people there. And the community feel of it outside the box.

    Favourite exercise? Depends on my mood Farmers carry. Double unders. Box jumps

    Least favourite? Snatch Overhead squats

    Dream WOD?

    Farmers carry

    Double unders

    And wall balls.

    Enough to be out of breath lying on the floor when it’s over.

    Best WOD-ing music? Something to drain out the sound of  myself dying

    If you could give one piece of advice to someone considering starting out at CFW, what would it be? Don’t watch people do it, just try it out

    3 facts about me you may not know;

    1. Snow over summer any day

    2. Known as “Ricie” by some family and friends. May have eaten a few to many growing up.

    3. Have competed as part of the NZ pastry team.


  • Athlete of the Month

    Alan Gibson!

    Thank you Alan for the work you do. Us westies love our beaches and our bush which we often take for granted until we get in trouble. Waitakere is a better place for having you in it!

    Interview by Paddy Compter

    Name: Alan Gibson
    Age: 41
    Occupation: Medical Simulation
    Lives: Piha

    How long have you been crossfitting now and what was it that got you started? I have been coming to the box since Dec 2014. And what got me started?…….sadly I separated from my sons mum some 5 years ago and ended up doing a lot of comfort eating as a form of coping. I was in Northland after a few days of working teaching the ambulance service how to do good quaity CPR. Upon driving to Whangarei I just about fell asleep at the wheel and woke myself up before I crashed- it turned out to be one of those Aha moments – my body shape was XXXL and I felt tired a lot of the time- something needed to be done.

    What sort of exercise were you doing before you joined? Basically nothing

    How often do you train in an average week?I haven’t been in a few weeks due to starting a new role but I was going 3-5 times a week and I love it.

    How important is staying healthy and fit to you and your family?I have an active 6-year-old boy and its very important I am around for him and I don’t die early. Its interesting teaching others CPR when you discover last year 1875 people had a pre -hospital cardiac arrest and only 15% survive.My son loves his bike and he wants to be on it every day…….rain or sun we are out having fun- fitness has enabled me to be a better parent.

    Do you remember your first CF workout and what it felt like afterwards?It was the lovely Fran and I am sure if she was an Apple product she would be ‘i gorgeous’…….. like most x partners who have the madness gene she pushed me into a very uncomfortable area in my life. Upon reflection I am happy I met Fran as it was the start of a journey to help me lose 8 inches off my waste.

    I have always admired your tenacity in difficult WOD’s, how do you push though when the going gets tough?I don’t believe I push through at all, during the WOD I look around in admiration of those in the box……I am always chasing to be like them as they are my heros and they inspire me to chase greatness. I really enjoy the motivation of the coaches and how they inspire the vision, encourage the heart pre, during and post WOD- thanks

     We can’t do this interview without talking about your work (as a first responder). Can you tell us more about what you do?When I sadly separated from my wife I didn’t have much in terms of confidence and other items. The Piha community became a Whanau to me. In return I donate around 10-12 shifts a month to supporting those in need before the real ambulance arrive. Since Christmas I have been to 11 drownings, suicides, 21 motor vehicle accidents, 9 shoulder dislocations, I have put 12 people into the back of Westpac helicopter and lots more.

    I really hurt myself a while ago when I responded first before the team to a fall at the Piha falls. The pack and equipment is around 35kg and I got to the top of the falls from the car park in 12 mins (1.8kms). When I got to the top it was apparent the patient was down the falls so as luck would have it I found a rope, made a harness and abseiled down the falls with the gear. Sadly I couldn’t save the patient and the winch for the helicopter was 130 feet- to get extra support in. http://www.nzherald.co.nz/nz/news/article.cfm?c_id=1&objectid=11625227

    I cant really fully explain what I do, other than I do try to help others- that was a hard day for me on the falls as it became apparent that patient could of been my son up there needing help and was 12 mins acceptable for me to get to the top? It does however raise the question- are we work ready as a ambulance service? Upon speaking to his family overseas it is evident loss of someone dear just sux

    What is a typical day of work for you then? Is there such a thing?There is no typical day format as such but during each month I could be in any part of NZ or in Australia. Most days commence at 6 ish and end after 1030 depending on what I am doing and the place of work- when I am training others I could be on helicopters, in MRI/ theatre rooms, Airbus A380, shortland street set, aircraft hangers, army bases and more. I try and go to other boxes if I can but they are not as good as our one.

    How has training at CFW helped you in your work?Some of the items we train with are full bodied manikins….adult men, pregnant woman etc and they could weight up to 90kg…..lifting these cases in and out of the car has become easier with taking on CF.

    Whilst working for St John in Piha CF has enabled me to be work ready- which could be anything from running on the beach, climbing up Lion rock with the pack or pulling people out of dangerous situations.

     Do you think you are getting better as you are getting older?I have found I have become more domesticated if that’s what you mean? In all seriousness …..yes but I am still watching my heros at the box and chasing the greatness they produce at every session.

     What/who motivates you at the box?My son ……. To the world I am one person but to one person I am the world.

    Favourite exercise?With the team at the box……..when we are doing deadlifts

    Least favourite?Hand stands and double unders ……

    Favourite workout music?I am happy when Kapz isn’t present cause I am over the Beyonce stuff she plays. At the moment it is ‘The Dubliners ….. Rocky Road to Dublin’

    If you could give one piece of advice to someone considering starting out at CFW, what would it be?
    Just do it, have fun chasing greatness, give it some time and enjoy watching changes in your body shape

     3 facts about me you may not know;

    1. I qualified as a registered sick children’s nurse and some years ago I opened and commission the sick children’s unit as Waitakere hospital.
    2. I am currently doing my MBA in Business.
    3. This year I came up with the idea for the first ever NZ CPR saves live walk/ Hikoi……. This was the first ever CPR walk to save lives in the Southern Hemisphere. http://www.nzherald.co.nz/northern-advocate/news/article.cfm?c_id=1503450&objectid=11665382


  • Coach’s Profile



    Name: Catherine Dunphy   Age:  45

    Occupation (when not coaching): Student Development and Engagement Manager – Faculty of Engineering, University of Auckland
    Lives: Huia

    Genice said it would be impossible for me to do an impartial interview with you (my box bff) but here goes…

    How did you start up doing CrossFit? Was it something to do with your sister?

    I was doing some bootcamps at Les Mills and they finished and my sister Rachael said why don’t you come and train with Genice. Genice was doing ‘Crossfit’ at Les Mills and was about to start CF Waitakere and I followed her to the box.

    The real reason I got into it though was that I was sick of being inert and making excuses as I piled on weight, my blood pressure was rising and all the health indicators were not scoring well. Rachael and Genice were my inspiration.

    What was your exercise background? You were a PE teacher at some point but what about before and after that?

    I have a degree in Physical Education from Otago and am a qualified teacher. Taught PE for a few years. Used to swim, played rugby (number 7) and did the gym thing, ran, touch, netball you name it. The truth is I had been lazy for a significant number of years and found lots of excuses like no time, busy with the kids, busy at work etc etc

    How long have you been doing crossfit now?

    Five years!

    How often do you fit in training in an average week?

    Not sure if there is an average week but I try to get in at least 3 times but if I get in more than that then those are bonus sessions.

    Is it challenging to fit your training in (between being a mum, wife, full-time worker and now coach)?

    Yep – so I try to do things like coach the kids and teens and then do a workout. Have to make it a priority because I know how much better it makes me feel.

    Do you remember your first CF workout and what it felt like afterwards?

    I started at the time that the CF Open was on and those were the WODs. The first one was 150 wallballs, 90 dubs and muscle ups. I thought I’ve got this as I took the heavy badly shaped wall ball. It sucked, I sucked, I was sucking in air, my thighs were burning and there in started my love/hate affair with wallballs and crossfit. I couldn’t believe it was so hard.

     Can you actually believe how far you have come then – from unfit novice to masters athlete to coach!

    No! I didn’t realise how much impact crossfit would have on my life when I first picked up the bar. 

    How important is staying fit and healthy to you (and your family)?

    Really important –and as the mother of two daughters, they watch everything that I do, so role modelling to them is crucial.

     How has CrossFit training changed the way you approach exercise?

    I do it now! Plus I also know that there really are no excuses for not getting in some exercise every day. The importance of remaining flexible and mobile cannot be understated…. especially as you age.

    What about food. What changes have you made over the last few years?

    Significant ones – I took on the paleo challenge at the end of my first year of doing crossfit for the simple reason that I really wanted to see whether or not I had the willpower to follow a 12 week challenge from beginning to end. Plus I just wanted to see how much difference it would actually make. I lost 15cm around my waist and dropped a lot of weight as well in that time and have mostly maintained it through eating paleo.

     And what does an average day of food look like for you?

    Eggs, eggs and more eggs. So today I am having two boiled eggs for breakfast with an avocado, some tomatoes and some kumara. Lunch is last nights left over lamb roast with some salad. Dinner will be a variation of that. I have a couple of pieces of fruit as well and if I get really hungry then I will have some carrots and almond butter. Boring but effective.

    What was it like making that transition from your average person kicking around in class to standing at the front and coaching?

    Scary! Makes you realise how much you zone out when you are in the class. It also makes me aware of the responsibility you hold as a coach in terms of making sure that people are being safe in their lifting, not overdoing what they are capable of doing etc.

    What is it you enjoy most about coaching?

    Watching people improve in the quality of their movement. Seeing the pride in people’s faces when they succeed at something they have been working on for a while. I also like it when I try a cue and it works.

     Who is harder to coach – kids or adults?

    Kids are a sharp learning curve – if your cues or directions are wrong they will demonstrate exactly what you have asked or have said, so you get instant feedback about your coaching. Plus they are high energy and short attention span and have no qualms about showing you or each other how competitive they are!

    With the adults – I have to move from being peer to coach and make sure that I have something of value to offer each of them during the one hour that they are with me. I find that challenging. I watch a lot of youtube videos and read the crossfit journal to help me upskill.

     You and BJ are great role-models for your daughters. How important do you think that is for kids (to have positive role models around)?

    Very important. Monkey see, monkey do.

    Do you have any thoughts about the influence crossfit has had on women’s perception of their bodies?

    I am not sure about other women, for me there is confidence that comes from knowing what your body is capable of within the box through the things that you are able to lift – eg not sure if you remember this but when we were in the old box and we could get a husband deadlift – 80kg. That was a good day – means that I know that if BJ was in trouble I would probably be able to lift him to get him out of trouble.

    Overall my girls like being strong and the focus on what your body can do, as opposed to what it looks like is really important for young women.

    What/who motivates you at the box?

    The boilers! Genice – without her none of us would be here! All the other coaches – working to provide a quality experience for everyone. The CFW whanau – nothing quite like it. I love going to a comp and seeing our whanau there supporting us and cheering, proudly wearing the colours. The 5.45 crew.

    What are your physical goals for 2016? 

    DUBS 50 unbroken – I would love to get a bodyweight clean and jerk, the elusive muscle up and beating Paddy.

    Favourite exercise?


    Least favourite?


    Dream WOD?

    I really liked the combination of Deadlifts(increasing weight) and box jumps that was in the open a couple of years back and beating Paddy.

    Top couple of songs to WOD to. Your answer to this can’t be anything from Frozen.


    Fight the power

    Something hard and metally on the odd occasion when Genice takes 5.45

    To be honest I don’t usually notice the music when I am wodding.

     Crossfit Idol/s?

    Paddy Compter, Tanya Hammond, my two to tangiweto buddy Kristian, Kapz, Kara Webb.

    If you could give one piece of advice to someone considering starting out at CFW, what would it be?

    Just do it! I think some multinational used that slogan before me….

    You are never too old, or too unfit to start

     3 facts about me you may not know;

    I am a pretty open book but…

    1. I am the second eldest of 8 kids and we grew up in a little place called Te Puia Springs
    2. I love trashy crime novels and have read all the Lee Child books
    3. My husband has the same name as my father…

  • Our on site Physiotherapist Avantha Hewavitharana

    Meet our New Onsite Physio, Avantha! Don’t wait until you are injured to see a physio. Regular tune ups are crucial for athletes so make a time to meet with him and get assessed.
    Avantha Graduated from the University of Otago in 2012. He is a passionate Physiotherapist who has an interest in sports injuries and injury prevention. He himself was a weightlifter and a javelin thrower. Having represented New Zealand at weightlifting and having competed at a national level in athletics he understands the stressful and demanding nature of sports.

    Avantha continues to work with a wide variety of elite athletes. He is currently working with the Ellerslie Cricket Club and Ellerslie AFC. He also works with AFL clubs and Weightlifting clubs. His experience and interest in sport is ever expanding, so come and see what he can do for you! ”



  • Third Time Lucky, Thought’s on the CrossFit Open

    By Paddy Compter


    This will be my third CrossFit Open. My first as Master (40+ years) and I am quietly excited and nervous as we approach the first workout being released this Friday by CF HQ.

    Some of you will share this excitement. Some of you will be thinking ‘nah, uh – not for me’. Others will probably need to watch a video or two to actually figure out what the Open is in the first place.

    If you haven’t signed up and think you’re somehow not fit enough, strong enough, capable enough then please re-consider. The Open is for everyone, that’s the whole point.

    This is what I know about it:

    It is challenging. Really challenging. But then so was this morning’s workout (shoot, I just stood up and my legs went all weird) and some stuff we did last week and will probably do next week. I don’t think I have ever been to a CF class where it was an easy ride, have you?

    It makes you do stuff you didn’t think you could do. I achieved some PB’s in the 2014 Open (can’t remember specifically what) and was just chuffed to come through the five weeks and finish actually (there was no scaled option in 2014). Last year my personal highlight was 15.4 (a combo of handstand push-ups and heavy cleans). I had never done a HSPU without an abmat before and I tried to get one in the days preceding. Nope, no chance. Just smacked my head a few times. Morning of the workout and I tried just one more time at home. Success, I got one! I ended up getting seven HSPU’s in the actual workout between some cleans and was chuffed. Doesn’t matter what that new thing or PB is, it will make you feel great and push you into new, unchartered territory.

    People at the box rule. This is a year round thing but it gets better over the Open somehow. There is more intermingling between classes, your judge suddenly becomes your new BFF as they get you through your last couple of reps, the atmosphere is magic and it can will you through stuff you didn’t think was possible.

    The Leaderboard is a new fun/addictive hobby (ie when you enter your scores each week you are ranked in our region and also globally). Might not sound like much but when your name is up there you become interested, fast! In 2014 I came 1226 out of 3712 women who completed all five workouts in the Australian Region. Last year I came 1559 out of 4672 women in the Australian region. But did it really matter where I came? No. Okay, maybe just a little. Okay, okay I did need to beat Cath.

    It is good for your ego. As well as making you do stuff you haven’t been able to do before the Open also highlights your weaknesses. Of course there are things that are going to be out of my realm of possibility (muscle ups, la la lah). I know this. When I started CF I was blissfully ignorant to what I needed to work on. Now I KNOW what I need to work on (pullups and snatches, always). And I know these things will come up in the Open but I don’t care. I might just suck a little less at them this year than last. And me and my ego are okay with that.

    It is measurable. They repeat workouts in the Open. You can look back at your progress and realise, yep I am more awesome this year then I was two years ago.

    You’ll be doing the WOD’s anyway. I don’t want to give away any big secrets but by Friday 2pm-ish we will know what Saturday’s WOD will be. Because everyone will be doing the Open WOD.

    It is for everyone. Really, it is. Dab hand, brand new thing, old, young, whatever. There are scaled options and for the silver foxes, they scale it even more. You already turn up to the box 3, 4, 5 times a week, every week, work hard and give it your best. The Open is just like that, but maybe a little better.

    paddy 2014

  • 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.


  • 1 2 3 4