• 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.

  • March’s Athlete of the Month!

    Well, this month, its athletes- our morning rays of sunshine, Ruth and Mandy! We just couldn’t feature one without the other…

    Interview by Paddy Compter











    Name: Amanda Masae & Ruth Mailata
      Mandy 34 & Ruth 33
    Occupation: Mandy, AA – Automobile Association (for the Alkies). Ruth, Early Childhood.
    Lives: West Auckland

    First of all I wanted to ask you to share your family secret… how is it possible to be so consistently cheerful at 0545am in the morning? 

    Ruth – My sister. She thinks she’s the funniest person in the world so I have to laugh at her jokes even if they aren’t funny. Luv you sis.

    Mandy – My sister. Watching her laugh at all my dumb jokes. Love you sis


    When did you join up at CFW? Elements in November 2013.

    And what was the thing that motivated you both to start?

    Ruth – Each other cause we love one another :o)

    Mandy – Ahh cause she was paying hahaha


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

    Ruth – I thought I was ok but when I started CFW that soon knocked me back to reality and how unfit I really was.

    Mandy – Terrible. I could barely walk around the block.


    What was your upbringing like? Was sport and exercise something you did when you were young? You had to play sports in our family. It was what we did. We had a good upbringing. Outdoor kids, camping, fishing, bull rush etc.
    Do you remember your first workout and what it felt like afterwards? Was a Sat morning bring a friend day thanks to my mate (Mary Brown). We walked in saw this tough looking Jewish lady with tats and we knew we were in the wrong place, but it was free so we decided to give it a go. Thanks to Mihi and Nikol for being our buddies. Wall balls, double unders, burpees and 200m run for 25min. Yes, that was the WOD not the warm up. We walked out of the box feeling like superheroes. Maybe it was a lack of oxygen to the head why we decided to go back the Monday.


    How has your life changed since you started cross-fitting? Everyone and anyone that we know now know about CFW even if they don’t want to hear it. At first it was about weight loss but now it’s all about being a strong person all round and getting your next best lift.                           

    What about food. How has your diet changed since you started? We have been doing Paleo and are nearly at the end of our 30 day challenge (someone should call it 30 day torture). The thing is if you don’t change whats going into your mouth its like turning up to CF without your shoes. Your lifestyle needs to change, that doesn’t mean you can’t enjoy things you just make smart choices.

    I have seen you guys in the middle of a WOD a few times – you work really hard… what keeps you pushing though?

    Ruth – Beating my sister! When I see her working hard I think hurry up she’s wasting you and I die doing it. I can fall over after the WOD is done.

    Mandy – Watching my sister lose her mind trying to beat me in the WOD it’s hilarious.


    Who motivates you at the box? Seeing how strong everyone is becoming. Whether its getting their first muscle up or conquering those damn double unders. The people at CFW is what motivates you at the box.


    What are your physical goals for 2014? Fitter, faster, stronger. Thanks Kanye.


    You guys are both awesome and very strong lifters. Is that what you like most at crossfit?

    Lifting is one of our fav but it’s the people as well. We like to laugh and make others laugh.


    How many times a week are you coming into the box? 5 days, Mon – Fri.


    Favourite exercise? Deadlift

    Least favourite? Burpees

    If you could give one piece of advice to someone considering starting out at CFW, what would it be?
    One of the best decisions you can make. Heaps of support. Give it a go.
    3 facts about me you may not know;


    1. I’m one of Jehovahs Witnesses.

    2. I’m a Lebanese Maori.

    3. My fav food is Shuuwarma at the Middle Eastern Café in the city.           


    1. God and family are the most important things to me

    2. I’m the third out of 5 kids.

    3. I love to spend my husband’s money.


    CrossFit in West Auckland

  • Coach’s Blog

    A few choice words from Coach Devon

    Going RxD

    What is RxD? In the general context of CrossFit going RxD means to
    perform a workout as prescribed. The weight, reps, distance, number of
    rounds, duration, format etc. A WOD can be designed in an infinite
    number of ways. CrossFit HQ has created a number of benchmark workouts
    that are universally known and allow for worldwide comparison. But we
    are not limited to their WODs, Boxes can design their own, borrow
    someone else’s or an individual could simply make up a WOD on the
    spot. The idea is that WODs fit the formula of constantly varied
    functional movements executed at high intensity.  In line with this
    variance the prescription or RxD changes. Really, RxD is just the
    arbitrary standard identified by the WOD creator. It is just numbers.

    In a more specific application, RxD at CrossFit Waitakere generally
    represents the standard by which the best athlete in the gym is able
    to complete the WOD. Thus in the specific sense of our box it
    generally represents a reference point that allows for more accurate
    identification of appropriate scaling. RxD is generally assigned with
    a time domain in mind first and foremost. From there we take account
    of variables such as the number of reps, number of rounds, movements,
    class format, goal of the WOD and more. There is a very good reason
    for the use of RxD at our box.  It is to provide you all with a
    reference point to scale back from to ensure you finish within in or
    around the desired time domain.

    Now let’s draw an analogy. RxD is for arguments sake akin to the speed
    limits attached to our roads. Speed limits vary depending on the area,
    conditions, hours of the day etc. So let’s take the 40km per hour
    around schools at peak times as a great example. These are in force at
    specific times of the day to ensure a certain level of safety. Now
    these can be readily ignored in the same sense that you can do more
    than RxD or choose to go RxD against your own or the coaches better
    judgement. Now if for some reason you happen to ignore these signs, be
    travelling in excess of the speed limits you are what is accurately
    referred to as an accident waiting to happen. The consequences of
    which could be grave and long lasting. No different to overreaching in
    a WOD causing days of Central Nervous System (CNS) damage, excess
    fatigue, DOMs or simply not finishing the WOD. Please note that
    finishing a WOD too quickly is just as bad, you still missed the point
    of the WOD.

    What do you win for going RxD? Absolutely nothing. The purpose of the
    WOD is to work at a level relative to your own limitations. So if RxD
    is far beyond your capabilities taking account of all the variables
    that come into play, then please scale, but scale relative to your own
    abilities. Develop a sense of honesty in regard to your own training &
    keep a log book for comparative purposes. If you choose not to scale
    when you know you should, quite simply as Rob Orlando put it. “You
    have fucked up”!

  • February Athlete of the Month:

    Name: Gabrielle Gofton
    Age: Do you really need to know?  21….damn I mean 34
    Occupation: Sport and Recreation Advisor Auckland Council
    Lives: Avondale


    How long have you been a member of CFW? 
    Since inception almost 2 years ago.  Prior to that I was training with G at Les Mills doing Blast Off and personal training sessions.
    How many times a week are you coming into the box?
    I try to come 5 days a week and have 2 rest days.  If I am away with the Army then it will be only 4 times a week.
    I believe that you were in the first (or one of the first) intakes of CFW – how was is starting out?
    It was fun.  We were like a little family.  We got excited over small things like the pull up rig going in and the ropes being hung up.  It was all exciting until we had to start using them.
    And what kind of training were you doing prior to Crossfit?
    Prior to Crossfit I trained for and completed some endurance events – I did the Auckland and Rotorua marathon and a couple of half ironmans.  I would also go to a few pump, step and body attack classes at Les Mills.  And I played touch.
    What was the first WOD that still sticks in your mind that you did?
    Geez it was so long ago I can’t actually remember now.  No doubt it was something with wall balls and running in it.
    And how did you feel afterwards?
    It would have been how I feel after every WOD – relieved that its finished and I can finally have a drink of water without the coach yelling at me.
    You are a very active person – what is it you like about cross fitting and how does it differ from other types of exercises you have done? 
    What I love about crossfit is every day is different so you don’t get lazy or relaxed.  Every day is a challenge and its so rewarding when you notice the change or achieve something you never have before.
    Would you say your life has changed since you started cross fitting?
    Yes – people look at me strange in work meetings now as I pick the skin off my hands and drop it on the floor.  My hands are like sand paper now – they were always so smooth and soft before crossfit.  Also I have a lot more friends on facebook now – the paleo diet updates and pictures are starting to outnumber the amount of friends who post pictures of their babies.
    What are you thinking about when working out? The answer to this can’t be Richard Froning.
    Why can’t it be Rich Froning?  He is a great motivator.  Ummm it would have to be the clock and how I can beat it or a previous time.  This also depends on what it is we are doing.  During weights I concentrate on which muscles I need to lock tight but then during double unders I focus on trying to keep my shoulders and arms relaxed so I can use them for the next part of the workout.  Box jumps – I try to focus on not tripping over.  Most important of all I try to focus on breathing- its never a good idea to try and not breath for a 20 min AMRAP
    Would you describe yourself as competitive?
    Very much so.  Just ask poor Alex who was my partner for 2 to Tango.  I am sure there is a gem of a pic floating around somewhere.
    What are your goals for this year in the box? Will 2014 be the year of the pull up?
    Definitely the year of the pull up!  I am hoping the year of gymnastics for me.  It’s my weakness so I want to really focus more on it.
    Who do you like working out with at the box?
    Everyone!  The people are what makes crossfit so much fun.  Everyone pushes you to try harder and they support you when you are having an off kind of day.
    Favourite exercise?
    Wall balls – it pays to be tall for wall balls.
    Snatches – because all the good sayings come from a snatch session at the box.
    Least favourite?
    It would have to be the dreaded pull ups!
    Ultimate WOD?
    30min AMRAP of vodka
    No my ultimate WOD would have to be something made up of wall balls, rope climbs, double unders and power cleans.  Is there one of those?  I think we should make one up.
    If you could give one piece of advice to someone starting out at CFW, what would it be?
    I am not going to lie and say that it gets easier because it never does.  The day it is easy is the day you are not pushing yourself and challenging your limits.  Document everything so when you get disheartened you can have a look at how much you have improved since you started – that always helps boost morale. 
    3 facts about me you may not know;
    1. I volunteer and chair a trust called “Waitakere Events Supporting Talented Youth” (WESTY Trust), which organises events like the Waitakere Half Marathon and Santa Run to raise money to assist young people in West Auckland to achieve their goals.  Currently we offer a scholarship so that schools can nominate kids that cannot afford sports fees or essential sports equipment and we fund the fees directly to the club and buy the equipment for them.
    2. I am a reserve force Engineer officer in the New Zealand Army
    3.  I am a couple of weeks away from completing my Masters in Business Management with  a Human Resource Management endorsement.  Will be so happy when I am finished.

  • Coach’s Blog

    From Coach Devon…

    As I write this post, the roller door rattles to a stop, the whiteboard is wiped down and the remaining pieces of equipment are cleared away. CrossFit Waitakere is officially closed for 2014. No more WODs, no chalk markings (Glenna sighs), no more yelling from the coaches. What now?


    For most of you the box closing is a damn good thing. You’ve been in the box, day in and day out breaking yourself under the bar, pounding your head against the wall trying to get that first Double Under or Pull Up. It’s time for a break. It’s called a holiday for a reason and us coaches’ need one just as much as our members do. There’s a reason we’ve chosen to have a blanket shut down period. It will benefit you as members, as athletes, as hardworking individuals just as much as it will benefit us.

    However, I know some of you will find it hard to rest for the whole time, so let’s talk options.

    CrossFit DIY:

    By now most of you are fairly familiar with enough of the movements incorporated into CrossFit to put together a simple WOD. But be sure to keep in mind the Constantly Varied Tenet. If you choose to WOD every other day over the shut down period, be sure to vary the time domain and volume. Constantly Varied, functional movements executed at a high intensity. That’s what CrossFit is all about. A short 8 Minute burst of Burpees to Double Unders on Xmas morning might just justify that bigger bowl of dessert, well almost.

    This period is a really good time to let the mind and body recharge, so try not to over think anything. Get in some skill work you may be struggling with ie. Double Unders, HSPU Kipping progressions or Pistol Squats. But have fun with it. If you’re stuck for WOD ideas, download a CrossFit App. Most are free and offer a WOD function. The better ones separate the WODs by category. Mine even has a list of Travel WODS (It’s called WOD Book and is available on Android).  Or if you’re not quite at the Smartphone stage check out some online material.

    So if you choose to DIY it. Be sure to get in a Warm-Up that helps to prepare you for the movements you are about to perform. Incorporate some skill work and then blast out that WOD. Remember to scale! & please, please remember to get in some MOBILITY.

    Visit another box:

    I’m going to keep this really simple and say that if you are thinking of visiting another box you should check out this blog by Craig, a coach at CrossFit NZ. It can be found here. It’s a good read, useful advice and makes you think not only about what you do when you visit another box, but some of the etiquette you may be practicing at your own box.

    Or just go for a swim…

    Merry Xmas & a Happy New Year! See you all in 2014.

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