• October Athlete of the Month- Mattaes Chapman!

    Our teenage mutant ninja -Mattaes! Interview by Paddy Compter

    Name: Mattaes Chapman
    Age: 18 (19 Soon)
    Occupation: Student
    Lives: Henderson Heights

    When did you join up at CFW? 

    I joined up this year in the February

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

    I actually joined West Wave gym at 15 and like most people started off with the classic body building reps and machine exercises, mainly to get bigger because I’m not a big guy, and I would run and bike a lot too. I did get bigger but got bored with the lack of functionality and slowly transitioned into free weights and complex movements, and then I saw crossfit videos and how fit they were, so I tried it at home for about 6 months in 2013 and some movements at the gym, before I finally signed up because I wanted to progress in crossfit.

    You seemed to be able to pick up most aspects of crossfit quite easily… it hardly seems fair! Why do you think this is?

    I feel like Ive been doing crossfit my whole life! Being monkey bar king at primary school, crosscountry running, gymnastics as a kid lots of different sports, helping my dad dig stuff and wheel barrowing it or helping my family move houses. I mainly try to focus on the technique of movements which I’ve always known to be important and also what I looked like and comparing myself to someone who can do it right until I get it. Lots of instructional video watching helps too!

    How often do you train in an average week?

    In an average week I usually train 5 x days at the box, and I’ll go running or do some bodyweight stuff at home for fun or if I’m bored

    How important is staying healthy and fit to you?

    It’s pretty important, my parents always encouraged me to do something whether it was sports or just mucking around, I was raised to think healthy go for fruit rather than lollies, eat my vegies. If I’m hungry though I’ll go for anything, usually pizza, I can easily eat a whole one, and then some haha.

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

    My first wod at the box was wall balls, box jumps and Russian swings. It was my first time doing wall balls, and my Russian swing technique was all legs. Felt good to learn correct movements, I thought I was fine so it showed me how much I needed to learn with everything else, and the workout was light weight so it didn’t hurt too much.

    How do you push through a difficult WOD?

    Break up reps, never go to failure unless I have 30 seconds left, ignore the pain and try to think about the fact that once the wod’s over the pain will go so I may as well make it worthwhile and see how far I can push myself!

    What about food. What sort of food plan do you follow (if you have one)?

    Ahhhh you know meat and veg, peanuts no seeds, lots of fruit and starch and sugar…hahahaha.

    Can you also tell us about the competitions you have been in? What did you take out of them? What did you learn?

    I have been in 3 x Crossfit comps. The first one a team comp, I learnt to make sure to bring your lunch, because man I went downhill quick in the second wod. The teen competition, I learnt to pace myself and not worry too much about how fast other people are going, but go at a pace that I can maintain. And for the Pound4Pound comp, I learnt that there are a lot of fitter people out there, so you can never stop getting better.

    What/who motivates you at the box?

    I couldn’t pick any one person, anyone that gets a pb or a hard skill, gets me fired up, or if someone is going hard in a wod it pushes me to go harder, a bit of healthy competition.

    What are your physical goals for 2014? 

    Handstand walk more than 10m, do a strict muscle up on the bar, clean over 100kg, Squat 140kg 1RM. I want to improve my endurance too, and just generally keep Pbing.

    Favourite exercise?

    Right now I have 2, overhead squat and muscleup.

    Least favourite?

    Probably burpees, but they’re okay.

     Dream WOD?

    The iron triathlon at the moment I would like to say I’ve accomplished that.
    If you could give one piece of advice to someone considering starting out at CFW, what would it be?

    Take it easy, focus on the technique of a movement and get quality rather than quantity out of a workout.

    3 facts about me you may not know;

    1. Im half Australian

    2. Im doing a degree in sport and recreation at AUT

    3. I’ve broken my left collarbone three times, twice playing rugby
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  • Coach’s Blog

    Here’s the good news: longer cardio based wods increase your endurance for that time domain, hence why we do them sometimes. It is also why we do shorter, heavy wods (under 5 min), medium gassy wods(5-10 minutes), moderate wods (10-20 minutes) and a mixture of timed and tasked wods. We use a combination of gymnastics, weighted movements  (light, moderate or heavy) and cardio. Programming is not random, rather very carefully planned out (and well in advance) based on the principles of variance- not preference of the members, of which there are as many as there are wods.

    The bad news: the longer the wod, the less the intensity, making you less efficient or metabolically active. A longer wod doesn’t burn more calories and NO WOD undoes poor eating habits or a big weekend. A heavy 5 minute wod can do more for your fitness than a moderate 1 hour run. However, the principles of CrossFit dictate that we address all the energy systems and all general physical skills making us prepared for anything.  We also not want to out train our weaknesses by only doing what we like, we could go to a GLOBO gym for that!  We will gladly explain how we program the box if you want a more detailed explanation, courtesy the CrossFit Level 2 cert that our head coach possesses. In the meantime, here is the CrossFit Prescription from our founder, Coach Greg Glassman, any deviance from this prescription, decreases your results and hard work:

    World-Class Fitness in 100 Words:

    ■ Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

    ■ Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.

    ■ Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.

    ■ Regularly learn and play new sports

    You can read more about CrossFit’s definition of fitness HERE

    See you next week and remember  THIS IS NOT HARD!!! #whole30

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  • September Athlete of the Month

    TANYA HAMMOND!

    No coincidence that we pegged her for this month and BOOM- she takes second place at the NZ Masters comp in the scaled division this past weekend! From someone who wasn’t supposed to lift any weights over her head due to injury, she’s come a long way!!

    Interview by Paddy Compter

    Name: Tanya Hammond
    Age:  42
    Occupation: Mum
    Lives: Karekare Beach

    You were one of the original members of CFW? How did you join up? I initially signed up with Genice for PT sessions as I had as shoulder injury and wanted to get into some weight training. A few months later she roped me into one of her Blast Off group fitness sessions at Les Mills (which I hated to start, then realised I missed them when she went to the States for a few weeks!) My very first session was with Tania Churches. This then lead to CF when she established her own box.

    What sort of exercise were you doing before you joined? I am guessing it didn’t involve any weights…

    No weights, track and beach running and spin classes.

    How often do you train in an average week?

    4 sessions, if I do too much the injuries flare up

    How important is staying healthy and fit to you?

    Very important, more so now that I have to be a role model to my children (and to keep up with them).  There is also a high risk of heart disease on my side of the family, my dad has been on heart medication for 40 years which has tainted his quality of life and I don’t want to be like this.

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

    In one of my PT sessions with Genice she introduced me to boxjumps, can’t remember what they were coupled with – but totally wasted me as such a different kind of intensity to things I had done before.

    How do you push though a difficult WOD?

    Just trying to make it to the end most of the time and to ignore the voice in my head telling me to give up! Or to think of it as training for the competitions. 

    And how has crossfit training changed the way you approach exercise?

    Way less running. If I run now it is 1 hour maximum, especially after all the bad press on long distance running. Also on a beach run, will break it up with the odd burpee or sand dune sprint cross fit style. 

    What about food. I believe you are vegetarian. What does an average day of food look like for you?

    Not vegetarian, just no red meat or pork. I try and incorporate paleo to a point, but still eat whole grains and think of everything in moderation rather than cutting out all food groups completely (chocolate).

    You are an inspiration to me in lots of ways – as an athlete, mum and friend. You are also one of the over 40’s in the box and a regular member of the comp teams. What’s your secret to beating those youngsters?

    Thanks Paddy. I have played a lot of sports in my life but never really had anything that “measures” me like CF. I guess I just trying to beat my own times and going as hard as I can until my body is too old. But after seeing those 50 year olds at the Masters Comp yesterday…

    Do you find it hard to rest?

    Yes, not very good at sitting down doing nothing.

    What/who motivates you at the box?

    All the coaches, walking the talk – hoping one day can get those elusive skills they do so easily. And fellow box members, that’s the cool thing is that everyone has their own strengths and weaknesses and with CrossFit being such a leveller, you can always learn from someone around you.

    What are your physical goals for 2014? 

    Getting sorted for the Mount Competition. Strength and improvement in my Oly technique and OHS. To name a few out of the millions. And keeping injuries at bay.

    Favourite exercise?

    Surfing, running

    Least favourite?

    Snatches

    Dream WOD?

    Running, dubs, wall balls, boxjumps, rope climbs for something over 20 minutes.
    If you could give one piece of advice to someone considering starting out at CFW, what would it be?
    When I started I could barely lift a practice bar overhead (even this was too heavy for snatches and OHS had to use a dowel). I was scared to do a handstand against a wall and climb up a rope, but have overcome these fears. Stick with it despite the ups and downs. Listen to your body.

     3 facts about me you may not know;

    1. Married to Rob, with 2 gorgeous girls Stella and Laura (would be CrossFitters in the making if we could fit it around their swim schedule)
    2. I am horrendously allergic to bees (just in case you see me collapse at the box)
    3. 3. Was a paid lifeguard for 5 years

     

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  • Athlete of the Month

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    Morgan MADMISH Abraham! And just for the record, Sept 20th will be two years he’s been training with us!


  • Register for Hang Strong Gymnastics!

    HangStrong - CrossFit Waitakere-page-001
    Saturday 13/9/2014 at 9:30am – 12:30pm
    FalseGrip Workshop
    Saturday 13/9/2014 at 2:00pm – 5:00pm
    BlindChange Workshop
    Sunday 14/9/2014 at 8:30am – 11:30am
    FalseGrip Workshop
    Sunday 14/9/2014 at 1:00pm – 4:00pm

    BlindChange Workshop

  • July Athlete of the Month- WHETU!!

    Interview by Paddy Compter

    Name:   Whetu Hau (nee Hetaraka)
    Age:  really ummm… 444449
    Occupation: Bakery Assistant, storeperson, supervisor, delivery driver, office duties list goes on.

    Lives: Massey

    When did you join up at CFW? 

    November 2013

    And what was the thing that motivated you to start?

    Many things, been looking for a while to start training again. One of my work colleagues told me about a gym opening next door to us, went for a look, did a open class actually attended 2 open classes and thought yeah I can do this, started elements and 7 months later still here. Motivation was there it was just getting my A into G.

    How many times are you training a week?

    4 days a week

    You have the shortest commute to work out of all our members (even Brian who works right across the road). Is this a factor in getting to the box regularly or do you like to get up at 5am in the morning?

    Working next door helps and 5.45 classes are just perfect for me, and great start to the day, but it took a while to get up so early.

    How would you have described your physical condition when you first started? 

    You know I thought I was ok but this training soon put me in my place, didn’t really realize how unfit I was.

    Is sport and exercise something you have always done?

    Out of 5 siblings my younger sister and myself were the only ones who really took to exercise and sports. My parents also helped us through training, supporting and just being around love them for that. My main sports were Netball, softball, rugby with a little bit of squash thrown in. Done a half Auckland marathon wow that was a while ago.

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

    OMG do I if we are talking about my 1st element training, I’m not sure what we did but I remember waking up the next day in so much pain… too frightened to sit on the loo (I laugh about it now but at the time man o man). My 1st ever class was the next day after finishing my elements and as above but 2x worse, nearly cried I was so sore.

    I really admire your great attitude. No challenge seems to faze you. Have you always approached life like this?

    I suppose I think life is too short to dwell. This approach hits me as I get more mature each year. The challenges faze me every morning when I arrive at the box, I do what I can and give it my best. When I can’t or I just sometimes say to myself if you can’t you can try something else.

    Has your life changed since you started cross-fitting?

    Life has changed in my home, I focus a bit more on me for once, my kids are adult now, my husband has his motorcross riding so that’s him and I’m loving the changes in my body, I GOT MUSCLES so cool.

    What is it like being one of the older members of CFW (if you don’t mind me asking)?

    I don’t think apart from a few members anyone really knew how mature I was but alas they do now, I sometime use to giggle to myself when I hear them talk about how young their kids are and their the same age as my grandchildren. My mobility is not the greatest but as before, I try. I sometimes wish I was 20 years younger or if crossfit was started years ago I probably would have been…well who knows.

    Who or what motivates you through a session at the box?

    Everyone (members, coaches) they all inspire and motivate me, I’m just in awe in seeing some who started with myself just excel. Even watching the newbies start you just know that they will do well.

    Favourite exercise? Deadlifts

     Least favourite? Umm OHS

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

    So much advice where to start

    You’ll never know until you try, never ever judge a book by it cover, mind over matter, don’t let others fears become yours….Hey if I can do it anyone can.

    3 facts about me you may not know:

    1. Got selected for the New Zealand United softball team in 1982.

    2.Don’t quad bike anymore, the whoops hurt my back so now I watch my grandboys race motorcross.

    3.Did a television ad (based on easter when I was 30) got paid pretty good money, got asked to do more ads but pregnancy stopped that.           

    Just a final note from myself…

    I nearly never started at CFW, my 1st open I walked passed the window saw them doing box jumps, freaked out ran back to my car ducked down when I saw Devon walk out I’d met him before briefly. Sat in my car knowing that its starts in 5 minutes said to myself GET YOUR FAT A…. in there and harden up. Nearly lost my breakfast doing though burpees a run in between after each three. But then had the nerve to ask Genice if I could come back next weekend… there you go I was hooked.

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  • Athlete of the Month

     

    securedownloadName:  Tony Esera
    Age: 32
    Occupation: Police Constable
    Lives: Henderson

     

     

     

     

    What was your upbringing like Tony? Was sport and exercise something you always did when you were young?

     In short my focus as a young lad went 80% Sport/exercise and 20% Schooling……..I had strict ‘Island’ parents who brought me up the strict ‘Island’ way so I quickly figured out that I had to find a balance and thankfully did alright in both.

    I was introduced to Rugby League at age 7 and played right up to about 2 years ago at club, Province and country level so sport has always played a major part in my lift. Growing up I participated in any sport I could get in.

     When did you join up at CFW? 

    November 2013

    You are an (annoyingly – haha) fit and capable guy! What sort of exercise programme were you doing before you started up here?

     hahaha I’m not fit at all I just hide my pain well…I grew up with the standard daily gym programme. Which was lift heavy weights 6 times a week and road run for cardio every 2nd day. Boring stuff but it was all I knew.

    How often do you train in an average week?

    6 days a week.

    How important is staying healthy and fit to you?

    Keeping fit is very important to me. Working hard and keeping active is a life style I embraced at a young age.  If I don’t get a couple of good works out in during the week I can be come a grumpy old man.

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

     Yes it involved 4 rounds of 400 metre runs and 50 air squats. I love the feeling of trying to catch your breath while your heart pounds through your chest knowing you’ve just completed the workout set out! This WOD did it.

    How do you push though a difficult WOD?

    Knowing someone out there is doing the same WOD but perhaps doing it better and pushing harder than me.

    Has cross-fitting had an impact on your work at all? 

     Yes. I spend half of my shift thinking what the WOD might be and how I can get better at some of the movements…… and it’s given me the confidence to know that I’ll be ready to pursue anybody that tries to run and evade me in the execution of my duty.

    What about food. What sort of food plan do you follow (if you have one)?

     I try to keep my eating as clean as possible. I eat about six meals a day, four of which usually consist of a decent amount of meat.

    Can you also tell us about the recent competition you competed in at HPU crossfit? What did you take out of that?

     It was very exciting and an honour to have been selected to represent Waitakere in my first Team comp at HPU. It motivated me to develop and improve my skill in lifting and gymnastic movements as well as to work on building a bigger engine to better compete in any future comps.

    What/who motivates you at the box?

    The members pushing themselves next to me motivate me. To see them pushing hard gives me no excuse to go in half hearted.

    What are your physical goals for 2014? 

    To improve on my oly lifting, mobility and to build a bigger engine

    Favourite exercise?

    Power Clean

    Least favourite?

    Overhead Squat

    Dream WOD?

    Something involving C2B’s, Cleans and Deadlifts
    If you could give one piece of advice to someone considering starting out at CFW, what would it be?Don’t think about it, come in, get down, get dirty, do work and feel great after it with coaches that know their stuff!

    3 facts about me you may not know;

     1. I competed in a bodybuilding competition in 2011 where I finished 2nd

    2. I am married with 2 kids 

    3. I worked as a mechanic for 5 years before joining the Police

     


  • May 2014 Athlete of the Month

    Anyone who has had the privilege  to WOD next to Anna knows how amazing her mindset and determination is. She pushes everyone around her as a result (even me a few times!). You are a pleasure to Coach and a joy to train. (And we miss Max when he isn’t here).

    Name: Anna Savage
    Age: 44
    Occupation: Part-time IT Service Delivery Manager, Full-time stay-at-home Mum
    Lives: West Auckland

    You are always so cheerful when you train Anna. What makes you smile? The coaches, the people who are training with me. Everyone is so encouraging and supportive. Crossfit makes exercising fun and I really enjoy it as well as the improvements it brings.

    When did you join up at CFW? I came with my husband for the free trial in late January this year and joined after Elements in Feb.

    And what was the thing that motivated you to start? Your husband? Or vice versa? Wanting to shed those extra kilos I put on after having children was the main driver to start. My husband had been doing cardio/weight training at home and was interested in Crossfit and thought it would be the ideal exercise for me. After some research he chose CFW for us to try it out. After that first session I was hooked and wanted to learn more.

    How would you have described your physical condition when you first started? Overweight and rather unfit.

    Do you remember your first workout and what it felt like afterwards? “Nancy” was my first WOD (5 rounds of 400m run and 15 OHS). I had my run scaled back to 300m, then 200m and used the dowel for my the OHS. I was totally out of breath and my arms and legs felt like jelly but it was exhilarating.

    How has your life changed since you started cross-fitting? I feel invigorated and have more energy now. I can carry both of my kids at the same time whereas before I would tell them Mummy is too tired and that they’re getting too heavy for me to carry 🙂 I can see firm muscles appearing and my husband loves that I can carry all the shopping into the house and take out the rubbish all by myself.

    What about food. How has your diet changed since you started? I started doing Paleo after Easter and have cut out sugar and grains. We have increased the amount of veges and protein. Even the kids are adapting to the changes reasonably well, however they still need to work on their vege intake. Noticeable improvement so far have been better quality sleep and quicker recovery after my workouts.

    It is awesome to hear you putting in so much effort in your work in the box. What keeps you pushing through a WOD? The coaches yelling at me to keep going 🙂 But the main thing here is mental focus, it’s the mind telling the body that it can do it, just one rep at a time. Also knowing that the WOD will end soon and the more effort I make, the more I’ll improve.

    Who motivates you at the box? The coaches and the people in the class training with me. When I see the others working hard lifting heavier weight it inspires me to keep at it so that I might get there one day.

    How have you found juggling training with being being a mum and working? It’s a balancing act and I’ve been very fortunate to have whanau living close by who can help with child minding duties. As a result I’ve been able to keep to a regular training schedule with minimal disruption. For those times that I can’t get rid of the kids, the playpen area at the box is great for keeping them preoccupied while I train, although my 2 yo has learnt to escape by tipping out the toys and use the empty box to climb over the railing.

    What are your physical goals for 2014? To be fitter and stronger, and to improve my overall co-ordination and body awareness. I’m very happy with my progress so far and hope that it will continue.

    What part of crossfit do you enjoy the most? I enjoy every aspect of it: the warm-up, mobility and stretching, skills review, the scalability of the WODs. But sometimes the warm-ups can be harder than the WODs. I like the surprise of walking into the box each time not knowing what the WOD is. Also I love the CFW community!

    How many times a week are you coming into the box? I’ve been coming in 4 to 6 times a week, usually the 9:15am session

    Favourite exercise? Deadlift

    Least favourite? Wall balls (especially when I have to do 50 of them in a single round!)

    Dream WOD? Don’t have one yet – maybe something with deadlifts, push press and box jumps?

    If you could give one piece of advice to someone considering starting out at CFW, what would it be? It’s hard work but very rewarding. Don’t be put off as all the exercises can be scaled down to your level of ability. Be patient, train consistently and keep a record of the weighs for all the workouts so you can see your progress over time. Ask questions, the coaches are only too happy to answer them.

    3 facts about me you may not know;
    1. I’m a qualified librarian
    2. I did oil painting in my spare time (before having kids) and even manage to sell a few in art exhibitions
    3. My favourite food is smoked salmon and dark chocolate

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  • Member’s Blog

    Thanks to Bryan Hunter for sharing his experience with us. This is our first member blog!

    I’ve decided to put finger to keyboard and write about my experience (so far) at Crossfit Waitakere.

    I joined up at the end of last year when the box was being set up in Bruce McLaren Rd, just opposite my work.

    I didn’t know anything about Crossfit, but even though my job could be physically demanding, I knew I was seriously unfit and the result of stuffing my face full of unhealthy rubbish had packed the weight on.

    Just before my first “Elements” class I decided to Google “What is Crossfit”………After watching the video, I was thinking.. ”Huh?…What?….you’ve got to be kidding me….”

    Still, at 5.45 the next morning I turned up and started.

    In my natural state, I’m clumsy and uncoordinated and I struggled with the movements. They possibly thought I’d turned up drunk.

    Every time I looked across at the Open class that was running at the same time, I figured they must have imported some athletes to impress us…which it did. I remember thinking “Yeah, right….I doubt I’m going to be able to do ANY of that.”

    But with the considerable skill and patience of coaches Devon and Kapua, they managed to get us up to speed.

    I loved it. The feeling of accomplishment after doing a WOD was greater than the idea of sleeping in for an hour or so.

    After a couple of weeks, I was already feeling better….less sluggish and way more focused.

    I decided to stay with the 5.45am class because it suited my schedule. If I miss a morning (read: slept in), I’ll make it up in the afternoon or the next day.

    I’d suggest if you’ve just completed an Elements class, try to go to the open sessions ASAP, while the movements are fresh in your head (and body). You don’t want to lose momentum.

    I can’t comment on the culture in other boxes, but at Crossfit Waitakere- the people there are EXCELLENT.

    The coaches are all superb. They’re passionate about helping people get better. They watch over you to make sure you’re on the right track.

    The members are all cool, approachable people and we recognize and celebrate each other’s achievements. I’m always being impressed by the gains people have made- whether it’s losing weight, lifting heavy stuff or mastering a gymnastics movement.

    I doubt you’d get that in a regular gym.

    It doesn’t matter whether you’re the last one to finish and you’re struggling and you think you look like a dick- I’ve been there plenty of times.

    Harden up and get over it. Will you REALLY let some minor embarrassment get in the way of improving your wellbeing?

    Besides, you’ll find all the encouragement you need coming from the other members.

    I strongly recommend recording your weights/times etc after each workout. Also, particularly if you’re aiming to lose weight, take photos of yourself from time to time. You’ll be amazed at the progress you would have made- you tend to forget your starting point.

    Due to an extensive list of sprains, strains and general damage done to myself over the years, I don’t always get off unscathed. However, for the odd injury that I do get, there are plenty more that have been reduced/eliminated because of my efforts in the box.

     

    One morning I was running late-and under the influence of stupidity, I didn’t warm up sufficiently and while I was doing box jumps, an old injury flared up and I put my back out.

    I could hardly walk for several days and couldn’t train. I thought that was it- no more Crossfit!

    But with the help of the coaches, my workouts were scaled until I got stronger and into it again.

    I’ve made some gains I’m really happy with- I managed to add 30 kg to my previous deadlift weight (from 150kg up to 180kg) and I’ve made some losses which have surprised me- with the help of eating Paleo, I’ve lost 15kg in 6 months.

    Doing physical work is far easier and I’ve got a lot more energy.

    A group of us recently completed Tough Mudder, the 19km obstacle course. Aside from the fact that my team members are top notch people who were extremely supportive, there’s NO WAY I would have believed that I’d being doing that several months ago. If you told me that, my fat belly would’ve been jiggling with laughter.

    So, seeing as doing Crossfit has already surpassed my expectations, I don’t really know how far I can go with it.

    I would like to be able to do snatches, double unders and get better at the gymnastic stuff….and I still can’t read Genices’ writing on the whiteboard (I DO understand her when she yells at me though)- but this will come in time if I put in the commitment.

    I can relate to the reality of Crossfit- put simply, you have to turn up regularly and do the work.

    Well, it seems to be working for me, anyway.


  • April Athlete of the Month!

    Name: Michael Black “Blackie”

    Age: 23
    Occupation: Police
    Lives: West Auckland
    What is you background like? Is sport and exercise something you have always done?
    I hated sport all my life but had to lose weight for the police (lost 45kgs) to pass the fitness test and since then have loved doing circuit and gym. Then found crossfit about two years ago.
    How long have you been cross fitting for?
    I have been doing crossfit for over two years now.
    And when did you join the crew at CFW?
    Started at CFW 5 months ago
    Do you remember your first CF workout?
    My first workout was Fran (i.e. 21-15-9 Thrusters & Pull-ups)
    Some people might recognise you from TV as one of our friendly constabulary on ‘Nabbed’… how do you incorporate crossfit into your policing?
    Helps when running after offenders haha!
    What about food. Do you have a plan you follow?
    I don’t have a proper plan but I make sure I have a lot of protein and minimal carbs.
    You seem to be very hardworking when you come into the box (and I hear you do a reconnaissance mission in uniform most days to see what the WOD is)… what is it that makes you lift heavier/go faster/get better?
    I always want to beat my last lift even it is only by 1kg.
    What are your physical goals for 2014?
    My goals are to improve cardio and gain at least 20kg to all lifts.

    How many times a week are you coming into the box?
    I go 4-5 times a week and sometimes do double trainings.

    Favourite exercise?
    Back squat (190kgs)

    Least favourite?
    Box jumps
    If you could give one piece of advice to someone considering starting out at CFW, what would it be?
    Just do it. Don’t wait till you are fit.
     

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