• 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.


  • Athlete of the Month

    Kurt!!! Interview by Paddy Compter

    Name: Kurt Wood

    Age: 25

    Occupation: Various roles at tapware company 

    Lives: Lynfield


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

    I started in January 2015, I was Olympic lifting with coach Ianne at Netfit at the end of last year but I was always interested in CrossFit so I decided to make a change and found CFW.

    What sort of exercise were you doing before you joined?

    I started working out about 3 years ago just at a globo gym doing your standard bro split workout. Then I ended up watching the Crossfit Games on youtube one day and was hooked from there. So I started doing my own version of crossfit at home for a while. Then I was coached in Olympic Lifting for three months before I started at CFW.

    How often do you train in an average week?

    Six days a week

    How important is staying healthy and fit to you?

    The most important thing. We were put here to move, run and jump. By not being active and healthy you lose the ability to fully function as human being I think it’s a must for everyone.

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

    My first workout at the box was an amrap with wall balls, burpees and rowing I remember grabbing the same weight as the other guys for the wall balls thinking they would be easy, I caught the first rep with my face and quickly got given a lighter med ball by the coach. It was really hard to recover afterwards but seeing everyone else in the same state didn’t make it feel so bad.

    What gets you through a difficult WOD?

    The coaches encouragement really helps, seeing everyone else pushing inspires me to keep moving and loud angry music haha.

    You’ve done a few comps now (The Mount and the NZFL). How has that been and what are you aiming for? 

    It’s been great, you definitely find an extra gear out on the competition floor. It’s been awesome to represent the box and had some good results out of it. I’ve done three scaled comps so far and I’m working hard at the moment to make the leap to rx sometime next year hopefully.

    What are your physical goals for 2015?

    To improve my gymnastics, bodyweight movements and really improve my form and technique on everything  

    Favourite exercise? 

    Have to be power or squat cleans

    Least favourite?

    Mobility haha

    Dream WOD?

    Anything with a barbell in it is good

    Kapz’s Gansta Rap or Genice’s Metal? 

    I’m gonna say both are equally as good

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

    Come in and give it a try – everyone makes new people feel welcome here. Also coming from a background where I trained mainly by myself it’s so much better to train with others. You will definitely go harder in workouts because of it and come in on days when you don’t want to because you know everyone else will be training. Also you will be working with coaches who want to get the best results out of you and go the extra mile to help.

    3 things about you we probably didn’t know:

    1) I teach guitar on weekends and I use to play in a metal band

    2) I studied as an audio engineer

    3) I lost 15kgs last year before starting CrossFit


  • Athlete of the Month (and baby!)










    Name: Carlie Kennedy
    Age:  34
    Occupation: It Support consultant for MYOB Exo Business
    Lives: Glen Eden

    You have been coming to CFW for around four years I believe… how did you come about starting up?

     The one and only Genice …. She was my PT at Les Mills, after finally convincing me to try her Blast Off class, which was my first taste of CF I was instantly hooked. Not long after that she opened up her first box on view road and that’s when the fun really began.

     What sort of exercise were you doing before you joined? I think I have only ever seen you looking super fit and running past me on WOD’s.

    Ha ha whatever! Ummm things like running on a treadmill cross trainer, some weights… oh and let’s not forget the body combat classes I was a regular 3x a week for like 3 years, I loved that class …ha ha.

    How often do you train in an average week?

    Up until I was pregnant I was training 4-5x a week, but while I’m pregnant I am managing about three.

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

    Extremely important, it is part of our lifestyle I couldn’t imagine it not being part of our lives and I want it to become a natural thing for my children and their families in the future.

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

    Ummm I think it consisted of Wall Balls, running and sit ups. I remember seeing Tanya Hammond smashing it and I was like, who is this wonder woman!

    How do you push though a difficult WOD?

    If it’s an Amrap I try to pick a number I want to get to and work towards that. And if it is for time I try to just have as little breaks as possible. I just keep telling myself you aren’t going to die ha ha!

     You are weeks away from having your second baby (and looking frikkin amazing and strong). How has it been training through this pregnancy? How do you feel?

    Oh gee thanks! I feel amazing, training through this pregnancy has been no worries at all, I just listen to my body and with having the awesome coaches we have to help with scaled variations of things I may not be able to do, has given the confidence to carry on. I still find I have managed to keep most of my strength which is great.

    And how has this differed from the first time around?

    Totally different the things I do now while pregnant I wasn’t even able to do before I was pregnant with my first child. I just happened to come across my old programs that I had written up by Genice when I was pregnant a lot of Swiss ball exercises… so I think that gives you a bit of an idea!

    What kind of reaction do you get from people outside of the box if you don’t mind me asking (to training)?

    Mixed I still get the ‘oh so your still doing crossfit’ mind you those are the people who have no idea what it is all about really! And I’m like ‘Hell yea’ I’m not sick or injured I am just pregnant!

    And other people are like good on ya, including my midwife. She thinks it’s great and encourages it.

     Is it a coincidence that you and Bunny (who is a midwife) are in the same 0915 class?

    Ha ha I don’t know is it?? I’m sure she cringes at some of the things I do but its great reassurance to have her there! 

    Also, who can deadlift more – you or Mike?

    Hang on let me just ask him how much he can do…… Oh yeah looks like I am the winner by 5kg whoop!

    What/who motivates you at the box?

    Coaches, members and good music..

    Favourite exercise?

    Pistol Squats and HSPU

    Least favourite?


    Dream WOD?

    Pistol Squats, HSPU, Running and American Swings

    Favourite workout music?AC/DC

    If you could give one piece of advice to someone considering starting out at CFW, what would it be?
    Don’t think too much about it, get in for to a free trial and the rest will be history.

     3 facts about me you may not know;

    1. I was born in England
    2. Mike and I have been together for 18 years
    3. I can play a mean air guitar

  • Athlete of the Month

    TONY SPURDLE- the 5:45 am NINJA!

    BEFORE CrossFit…







    Name:  Tony Spurdle
    Age:  30
    Occupation: Sheetmetal Engineer for Viking Ironcraft
    Lives: Currently homeless (living with family) – new house being built soon.

    When did you join up at CFW? 

    I started Elements in January 2015.

    What sort of exercise programme were you doing before you started up here?

    Didn’t have an exercise program, never enjoyed standard gyms. I have played sport all my life – I have enjoyed tennis and golf over the last few years, so that’s kept me fairly active.

    Do you mind sharing how much weight you have lost… for those outside of 0545, they may not know about your radical body change.

    When I joined up to Crossfit Waitakere I was 102kg, since joining I’ve gotten down to 86kg, and have now balanced out at 90kg.

    How much did diet play a part in this?

    A significant part, In February after finishing elements I was shown the Whole 30 guide and thought I’d give it a go. My wife and I for the entire February, plus two days in March we did the Whole 30. It opened up a new meaning of food for me, though I haven’t continued it to the letter, I now have an understanding of how the food I eat effects how I feel and the energy/motivation I have. I enjoy recommending it to people, and have managed to get afew family members to jump in and do it also. Next goal is getting them into Crossfit.

    In a very short space of time you seemed to have been able to pick up most aspects of crossfit quite easily… why do you think this is?

    No secret, just kept practicing the movements and coming to classes regularly. The coaches and Youtube are wonderful teachers.

    How often do you train in an average week?

    4-5days per week, always the 5.45am class, unless I sleep in of course.

    How important is staying healthy and fit to you? What part does your family have to play in this?

    I have a 19month old daughter and another on the way…being fit and healthy for my family is important so I’m motivated to do things with them now and in the future.

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

    I remember coming to the free trial class and doing something like burpees, 100m run, squats. The open class had 10 rounds and we only needed to do 5 rounds. For the next week, I could barely lift my arms above my head. Must have liked it, seeing as I came back for more.

     What gets you through a difficult WOD?

    I do have a competitive nature and enjoy pushing myself to finish in time or do one more rep. The coaches standing next to you telling you to keep going is also a plus.

    How has it been starting to do some comp classes?

    An eye opener…to say the least. I’ve only been twice, and both times have walked out with wobbly legs. Loved it though and plan to go more regularly. Fitting it in-between golf is the challenge.
    What are your physical goals for the rest of 2015? 

    Get my butterflies more efficient and consistent, so I can use them in WOD’s and to be able to Handstand walk across all the decks.

    Favourite exercise?

    I like the body weight movements – pull ups, butterflies, muscle ups, HSPU.

     Least favourite?

    Squat Snatch – I need to improve my shoulder flexibility and wrist strength and then I’ll probably feel a bit better about it when I see it on the board.

    Dream WOD?

    I like the long WOD’s, even though you think S%#T when you see it on the board, at the end you feel so good that you completed it! The high is amazing.

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

    Just keep going…it may seem hard at first but as your body adjusts it does become easier. The coaches and members are so friendly and encouraging, it keeps me coming back.

    3 facts about me you may not know;

    1. I’ve been married to my wife for 5 years but have been together since I was 17.
    2. At 20, I worked in the states doing Camp America for a few of months.
    3. I love sport, and will give anything a go.


    4. After

  • Athlete (whanau) of the month

    The Nicholsons! Mum, Dad, Blake and Tyler are all members at CrossFit Waitakere with the two boys in CrossFit Kids and Mum and Dad in Adult classes.

    Names: Alex, Nicole, Blake and Tyler Nicholson
    Ages: 34, 33, 9, 6
    Occupations: Police Officer, Dental Therapist
    Live: Henderson    
    ALEX & NICOLE:    

    Alex, you are one of the original crew at CFW and now your whole family goes. What made you start and how did you rope in everyone? I was stuck in a rut and sick of being unfit! One of the old coaches was a cop and got me down for a trial, when I couldn’t walk for 3 days afterwards I knew I was on to a winner. Nicole saw how much I was enjoying it and the changes I was undergoing physically and mentally, she was of course keen to get in on that action.
    What kind of sporting background do you both have?

    A: Nada.  Computer nerd for lyfe.
    N: As a kid I played Netball and danced (Jazz)
    What sort of exercise were you both doing before you joined?

    A: I was a member of Westwave Gym but got bored with the routine and didn’t really know what I was doing, I was a regular at Nicole’s BodyStep classes though 😉
    N: Powerlifting and group fitness instructor 🙂
    Nic- can you tell us about your powerlifting that you do and what that involves? Basically you train squat/bench/deadlift with some accessory work thrown in, then you compete and test your strength against people who weigh around what you do. It’s terrifying, exciting and empowering all at the same time, the people rock and when we’re not talking about lifting we are talking about food!!
    How often do you guys train in an average week?

    A: It used to be 4-5 but has dropped to about 2 since going back onto the frontline! Slowly trying to make the new roster work more in my favour.
    N:4-5 and I try to get to Yoga….try!

    How important is staying healthy and fit to you (and for the boys)?
    A: We’ve created an environment for the kids where working out and training are a routine part of a normal week, the complete opposite to what it was like for me growing up. The pursuit of Gainz will forever keep my passion burning.
    N: Top priority! I was a chubby kid and obese adult, I don’t want that for the boys.

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

    A: The trial was a basic AMRAP of wallballs, situps and a 200m run, it was pretty intense for me at the time – I was hooked immediately.
    N: YES! It was 100 x push ups amongst other things, I couldn’t lift my arms for a week, Alex had to do my hair.
    What gets you through a difficult WOD?

    A:  Just one more rep, JUST ONE MORE REP.
    N:  Good music, breaking up the reps and finding rhythm in the movement.
    I love seeing your whole family bundle into the box, how do you make it all work as a family?
    N: Alex and I discuss what class we want to go to and if it has to be the same class we prepare dinner that morning, make sure the boys are fed and if we have to we use bribery 🙂
    A: We tell the boys what to do and they do it :

    Alex, you have started competing at RX level. How has that been and what are you aiming for? Hard! It was a personal/mental challenge that I wanted to break through for my own development, telling myself I was ready was a big step! I’m not out to win the CF games or anything, I wanna be a healthy dad that can smash heavy weights with the best of them.

    What are your physical goals for 2015?
    A: At least 5 muscle-ups in one go, C2B butterflys, HANDSTAND WALKS.
    N: Pullups, handstand, push ups
    Favourite exercise?

    A: HSPU
    N: Rowing, American swings
    Least favourite?
    A: GHD situps (I’ll feel nauseous for the rest of the day)
    N: Running, thruster (and if they are both in a WOD I cry)

    Dream WOD?
    A: I certainly don’t dream about any of them! The hero/beast WODS have thebest feeling of satisfaction after completing them though.
    N: A pretty lengthy chipper with rowing, cleans, dubs, AM swings
    Favourite music to WOD to?
    A: Loud and Angry (No Tay-Tay sorry Kapz)
    N: Anything with a MASSIVE beat
    If you could give some advice to someone considering starting out at CFW, what would it be?
    A: You won’t die! Just come in and have fun, you’ll be super proud of yourself afterwards.
    N: No one cares who comes first, no one remembers who comes last, just show up and do shit!
    5 facts about the Nicholson Family;

    • Both boys were premature. Blake was born at 29.5 weeks and Tyler 35.4
    • Alex and Nicole met when we both worked at Video Ezy on Lincoln Road.
    • Nicole use to instruct Body Step and Body Combat classes until I started CF
    • We will be married for 10 years on the 9th July (I feel old!!)
    • Alex joined the Police in 2002 spent the last 3.5 yrs as a family violence investigator; he is currently seeking promotion to Sergeant.


    Why do you like coming to the box?

    B: Because I like watching you guys get fit and have a fun time.

    T: I like to play on the cushions

    Who is stronger – Mum or Dad?

    B: Dad, but mum is still strong, Dad’s just a little bit stronger

    T: Dad

    What is one thing you want to learn at the box?

    B: How to lift weights like you guys

    T: Getting strong and stuff

    Favourite exercise?

    B: Mountain climbers

    T: Star jumps

    Least favourite?

    B: Burpees

    T: Air squats

    If you were a superhero what powers of strength would you have?

    B: Be able to run as fast as the flash

    T: Be able to pick up cars and throw them at the baddies

    What is you favourite kind of music to run around to?

    B: Freaks!!

    T: Bulletproof – Stan Walker


  • Athlete of the Month

    Iris! If you haven’t had the privilege of training with her, make it to a class and you’ll see why we have chosen her for this month. Thank you for being such an inspiration to us all, Coaches and members alike!

    Interview by Paddy Compter

    Name:   Iris Greenland
    Age (if you don’t mind): 66
    Occupation: Lady of Leisure (aka Retired)
    Lives: Swanson
    Genice told me the story (roundabouts) of how you came about starting crossfit… do you mind sharing this with us?
    My older daughter Jess coaches Crossfit in London. She came home for Christmas 2013 and naturally sought out a box in Auckland and found one in Avondale (I think). At this stage I had no interest and it all sounded much too scary to me. She showed me how to do squats, though, because as she said, “I want you to be a strong old lady”. At the time I was a member of a ladies’ gym but I wasn’t going there much. After Jess went back to London she encouraged me to try weight training and told me treadmills etc were not the way to go. It took me about five or six months to pluck up my courage, but in the end I did an internet search and discovered Crossfit Waitakere.
    Your daughter also crossfits in the UK and coaches – what does she think of you doing what you are doing?
    She is really pleased I’m doing it (and proud of me, too, I think!).
    Have you always been active?
    I hated sport at school. I liked doing skipping, cartwheels and handstands at playtime, though. I joined Jazzercise when my kids were little in the 80s and I loved that, but when it changed to Step I hated it and thought it was boring. I kept going to the gym, but I never pushed myself at all.

     What sort of exercise were you doing before you joined?I had recently re-joined a gym, after about five years of video keep fit and a bit of walking. My attitude at the gym was very much, “Even if I just do a bit, it’s better than nothing”.

    How often do you train in an average week?
    Three times a week.
    How important is staying healthy and fit to you?
    It is important. I only have to look at some people my age who are limping or can’t get up off a chair without pushing up with their arms to realise how important it is – I certainly don’t want to get like that if I can help it!

    Do you remember your first CF workout and what it felt like afterwards? Was it more challenging than you imagined?

    Walking into that first trial session on my own was one of the hardest things I’ve ever done! But I was amazed to find it was really fun. The first thing we did was inchworms, duck walks etc and I was laughing to myself because it felt like I was suddenly a kid again! People my age do not normally ever do anything undignified like that.
    How do you push though a difficult WOD?
    Everyone is so supportive, especially the coaches, that I usually try really hard so I don’t let them down. They have amazing faith in me, when I have none in myself!

    What sort of changes have you found within yourself as a result of training at the box?

    Well, apart from the fact that I’m proud I can do stuff like squats, I think it is really good for me mentally. I usually feel happy when I finish a session, and the harder I’ve found the WOD the happier I feel. If I don’t get to the box for a week for some reason I start to feel a bit down, so it’s definitely good for me to keep turning up!

    You are an inspiration to a lot of us at the box – it is amazing what you are accomplishing. What keeps you motivated and coming in?
    As I said, I just feel happier when I’m going in regularly and I’m also motivated to do it because I am getting better at it!

     For the last few weeks you have also been competing in the Open. What advice do you have for anybody that had doubts about whether they could/should be doing it?

    Well, if I can do it I am sure absolutely anyone can. Doing the Open has been an amazing experience. Everyone is just so supportive and Genice especially has been pushing me to achieve much more than I ever have before.
    What are your physical goals for 2015?
    I want to keep at it and keep getting stronger and fitter.
    Favourite exercise? Single skips, squats.
    Least favourite? Pushups, running.

     Dream WOD? I like the nice short ones! 🙂 Maybe squats, ring rows and burpees.

    If you could give one piece of advice to someone considering starting out at CFW, what would it be?Just give it a try. You compete against yourself and everything can be scaled to your ability, so no need to be nervous. Everyone is very friendly and supportive and it is never boring like the standard gym sessions!

    3 facts about me you may not know;
    1. I was a drummer in a bagpipe band for a while, and took part in the Farmer’s Christmas Parade one year
    2. I love going to summer outdoor rock concerts and I would love it if Kings of Leon came to Auckland
    3. I’m a real left-winger (and rabid feminist) and have been known to go on protest marches.
    4. securedownload-1 11081273_10152717755451074_3932579346527625055_n

  • Athlete of the Month

    SEAN SMITH, the 6:30 pm ranger!! Interview by Paddy Compter

    Name: Sean Smith

    Age:  38

    Occupation: Navy
    Lives: Henderson
    When did you join up at CFW?  Started Elements end of March/start of April 2014
    How often do you train in an average week?  Try to, 3-4 week times a week
    How important is staying fit and healthy to you? To be honest it never used to be that important to me, but since I have started Crossfit it has become a vital part of whoI am now. 
    And how do you work it in with you family and work commitments? Good question, it at times can be hard but I generally always try my best to train 3-4 times a week. It is just extremely hard when I go away.
    What sort of exercise programme were you doing before you started up here? I really didn’t do anything until about 5-6 months before starting at CFW. I was away on a 7 month deployment overseas and got introduced to Crossfit and promised a mate that I would sign up to a Crossfit box when I got back, and here I am hahaha
    You have a pretty physical job – how does CFW help with this? I managed to get through most of the time but I have found I am a little bit stronger and fitter now that I am doing Crossfit, especially with CFW, and this has made some aspects of my job easier than what it used to be. 
    What sort of changes have you found in your conditioning since you started up at CFW? I guess it is a bit like with my job and how CFW has helped, I guess I just feel a lot fitter, I don’t get tired as quick. The biggest change has been how much I notice I can get through an open class, not a lot better, but definitely better than I could when I first started.
    The coaches have dubbed you one of the quiet achievers – what do you think about that? I am not someone I see as having a great deal of ability so I just try do the best I can do so being called a quiet achiever is humbling and I guess extremely surprising.
    Do you remember your first CF workout and what it felt like afterwards? I didn’t remember the WOD but after taking Kapz advise during elements I have been using the MyWOD app, so I was able to look back and it was I think called Rahoi. My first real exposure to a bar-facing burpees, so I felt it quite tough and I was really exhausted afterwards.
    How do you push through a difficult WOD? I did used to struggle early on but now it is knowing that I don’t want to miss the time cap or I see other numbers that have been done for an AMRAP on the whiteboard and I want to try to push to get around those numbers, and just quietly Josh helps push me along during the 6.30 class hahaha.
    What about food. What sort of food plan do you follow (if you have one)? Well I don’t really have one still but I am a heck of a lot better than what I was before I did the Whole30 programme last year, I was a horrible eater so now I try to eat cleaner and cheat less. Before it was a constant cheat and more of the horrible eating/drinking.
    Can you also tell us about the competitions you have been in? What did you take out of them? What did you learn? The only comp I have done is the in-house beginners comp in Dec. I took a lot out of it by getting an insight into how hard they can be by pushing through more than just the one WOD. The biggest thing I did learn is preparation is the key. Before the comp I hadn’t eating properly or well, I did not have good hydration and I didn’t have enough rest, so for me I felt I didn’t do as well as I could have, which did disappoint me.
    What/who motivates you at the box? Everyone motivates me really, from the coaches for doing such a great job, to just seeing so many people giving it there all. Crossfit is the only form of exercise I have stuck with for a long period of time and it is the coaches and the people at CFW that make me want to keep coming along.
    What are your physical goals for 2014? Just to keep improving on my technique on majority of exercises so I can hopefully keep improving on my current PB’s. Oh and to finally get DUB’s, the one thing I just mentally can’t get. I suppose if there is another beginners comp or a scaled comp later in the year I wouldn’t mind giving it a go but I struggle to get to comp class with Saturday kid sport, more so over the winter months.
    Favourite exercise? Is there one hahaha. I think I really like the Power clean but still need to master it better.
    Least favourite? Toss up between Wall Balls, Burpees and Overhead Squats. Too many?
    Dream WOD? Box Jumps, Pull Ups, Power Cleans.
    If you could give one piece of advice to someone considering starting out at CFW, what would it be? Don’t be afraid to give it a go and don’t judge what Crossfit is about, or think you can’t do it, just by seeing the Crossfit games and those doing it for a very long time. Everyone starts somewhere and everything is able to be scaled, we all end up working to the same goal and that is to be fitter, faster and stronger.



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