Crossfit Christchurch

Follow us on our new blog!

2010-10-20T06:21:00.002+12:00

Our new blog is located here....

http://www.crossfitchristchurch.com/blog/

Sat 161010: 30 Seconds to go!

2010-10-17T09:34:00.002+12:00

Fri 151010: Back Squats and Pyramid work

2010-10-15T19:12:00.002+12:00

Working the ring dips!

Thurs 141010: 100KB Snatches + Play!

2010-10-15T18:56:00.003+12:00

Marga used 12kg KB, Karma 8kg and Chris 20kg.

Great work - especially learning Snatches just prior :-)

Wed 131010: "Nicola"

2010-10-13T18:57:00.003+12:00

Elias watching the action!

James and Ted working hard - almost finished! !

Tues 121010: AMRAP PU - BJ - DU

2010-10-12T18:58:00.003+12:00

Barry, you're never too old to play... right?!!

Mon 111010: "The Bear" - part 1

2010-10-12T10:16:00.004+12:00

Sat 091010: A Team WOD

2010-10-12T10:11:00.003+12:00

Fri 081010: Thruster, Swing & Row

2010-10-12T10:03:00.002+12:00

Thurs 071010: Full house!

2010-10-12T09:55:00.002+12:00

Great session this evening!

Mark, Sam, Noel & Martin joined in, taking a break from their holiday climbing at Castle Hill.

Mark and Sam run the awesome CrossFit Parramatta in Sydney, Australia.

Great to meet you :-) Looking forward to doing a WOD at your gym!!

Wed 061010: Press 1 RM + DU AMRAP

2010-10-06T19:25:00.002+12:00

Tues 051010: Heavy DL-Swing-Row Metcon

2010-10-06T19:07:00.002+12:00

Mon 041010: Triple Death!!!!

2010-10-05T07:52:00.003+12:00

Sat 031010: Running Grace

2010-10-03T10:38:00.002+12:00

Sorry bout the image... if you lay down it might read right :-)

Fri 011010: Front Squat 1RM test... PR's all round!!

2010-10-01T12:41:00.004+12:00

Great work by all! PR's all round, bloody great stuff!!!!

James Mc and James G both did an exceptional job their first ever weighted front squats!

In the vid (James Mc) we're looking to see weight in the heels, Knees in line with feet and a below parallel bottom position - tick, tick, tick :-)

Thurs 300910: 3mini - WODs for your pleasure!!

2010-09-30T20:05:00.002+12:00

Wed 290910: Pirates!!!

2010-09-30T19:51:00.003+12:00

Sometimes you've gotta have fun! All work and no play makes Jack a VERY DULL BOY.

So tonight Pirates made its first, and certainly not its last appearance :-)

Tue 280910: Push Jerk (BHN) + Box Jump Swing Metcon :-)

2010-09-28T18:17:00.003+12:00

Both Peter W and Marga did a fantastic job with the Push Jerk (behind the head).

Complicated movements simplified down to the essentials.... beautiful!

Mon 270910 Tabata Pu, Pr, Su, Sq

2010-09-28T15:40:00.002+12:00

Sat 280910: Fight Gone Bad 2010!

2010-09-28T13:07:00.003+12:00

The hardest part... counting the scores up!

A big thank you to the great crew who turned up for Saturday's WOD and raised some $ for a very worthy cause - Returned Services Association (RSA).

I'm extremely proud of your efforts and so should you :-)

Fri 240910: Muscle Up - HPC - DU Metcon

2010-09-27T15:05:00.004+12:00

Thurs 230910: Back Squat baby!

2010-09-27T14:56:00.003+12:00

Wed 220910: PP K2E Metcon + Handstand fun!

2010-09-22T21:33:00.003+12:00

Tue 210910: POSE Running session

2010-09-21T20:55:00.003+12:00

Perception and reality.

Using drills we can create a more effective perception about what our bodies are ACTUALLY doing when we run (or any other activity for that matter).

Using the power of nature... Gravity mainly... we can enjoy running!!! Yes enjoy running!!!

Learn more here...

Mon 200910: DL 3RM + HSPU AMRAP

2010-09-21T11:14:00.002+12:00

Sat 180910

2010-09-21T11:07:00.002+12:00

Friday 170910: Skin the cat/ HS + 15min AMRAP

2010-09-17T20:14:00.003+12:00

Going....
......Going.....
Gone!

Building range of motion, to go further takes courage, and trust... that your body is ready for a new experience!

'Skin the cat' is an awesome gymnastic movement and its fun!

Nicola's first ever Skin the cat was a great success :-) it requires flexibility, strength and a head happy with being upside-down !

Thurs 160910: DeadLift 1 RM + 6min AMRAP

2010-09-16T19:50:00.004+12:00

Peter. W lifting 100kg for his first ever one rep max Deadlift, with ease! Great job Peter!

Wed 150910: Back SQuat + Thruster Burpee Metcon

2010-09-16T19:26:00.002+12:00

Tue 140910: Press + 4min metcon

2010-09-14T19:00:00.002+12:00

Last week's WOD photos

2010-09-14T11:56:00.004+12:00

Monday 13 September
Tuesday 6th September
New surface to crawl on and examine!

Whilst the quake was happening last weekend, this was Kaikoura, wow - simply beautiful :-)

Two Words...

2010-09-14T11:55:00.002+12:00

Earth Quake!

Training back on in the gym this week - everything is safe and sound, but still pays to be aware... jsut in case :-)

Let Postings recommence!

Wed 010910: AM Metcon PM Back Squat Skills

2010-09-01T19:54:00.002+12:00

New member James smiling... hmmm does he know about our "no smiling at the camera policy, its hard workout"??!! ha ha :-)

A challenge, but worth it if you want to read your results!

Tue 310810: Tabata Mash Up DU & One Arm swings/Snatches

2010-08-31T20:18:00.002+12:00

I love kettlebells, simple and very effective. Hips are the key, being rooted to the ground through your heels and feeling that snappy hip extension and opening is what its all about!

Get practising, American or Russian style - its all good!

Mon 300810: Cindy!

2010-08-30T19:39:00.003+12:00

The gang rocking out Cindy!

Great effort -well done :-)

Sat 280810: Run, Burpee, DU

2010-08-28T13:53:00.003+12:00

No time for the camera, Pat speeds back to the gym for his burpees and Double Unders

Tim's back! Hoorrahh!!!

Fri 270810: Press + Run swing metcon

2010-08-27T17:42:00.003+12:00

Thursday 260810: Rope Climb, Box Jump, Swing

2010-08-26T21:36:00.003+12:00

Phill's first rope climb! Strong work my friend!

Wed 250810: DL Press up Metcon

2010-08-26T20:05:00.003+12:00

Elias's training as a coach begins now, we're just working on his observational skills first ;-)

Isn't he bloody beautiful?!

Tue 240810: ME PULL ups + Death By 10m...

2010-08-24T20:01:00.002+12:00

2010-08-24T10:44:00.001+12:00

Mon 230810: DU BURPEE PULL UP

2010-08-24T10:30:00.003+12:00

Graham and Nicola demonstrate amazing shoulder powers by balancing on their hands.... ermmm Just kidding! Mid-way through their Burpees AND looking strong :-)

Saturday 210810: DL Practice + Team WOD

2010-08-21T17:23:00.001+12:00

Fri 200810: DL + Fight Gone Bad

2010-08-20T19:32:00.002+12:00

Deadlift Practice - Getting stronger is a SKILL, if you go to failure you learn very little....

Fight Gone Bad mid-action!

Thursday 190810: Back Squat + Thruster/Shuttle run

2010-08-19T18:59:00.001+12:00

Pat and Cathy making light work of their thrusters!

Wed 180810: Back Squat + Muscle Up transition practice

2010-08-18T20:36:00.002+12:00

Phil hitting below parallel - top job!

Chris S working the Muscle Up Transition and doing a beautiful job :-)

Tue 170810: Power Clean + Ring Dip/ Box Jump Metcon

2010-08-17T20:11:00.002+12:00

One Leg Barry Strikes again!

Not really he he :-) Its just One leg Jumping RING DIPS!

Mon 081610: Hang Power Clean + HSPU/PU/K2E/Swing Metcon

2010-08-16T19:58:00.002+12:00

Sat 140810: Back squat + TGU AMRAP... Ouch!

2010-08-15T18:08:00.003+12:00

10 minutes is easy... Not if its TGU's Barry!

Great work by all on Saturday

Fri 130810: Push Press and Tabata Mash up!

2010-08-15T17:58:00.003+12:00

Everybody Dance with me! ....Or just do your Jump Lunges ;-)

Thurs 120810: 20min Gymnastic AMRAP

2010-08-12T19:10:00.002+12:00

Wed 110810: Front Squat (+mini metcon)

2010-08-11T19:33:00.002+12:00

Ladies at Lunch time - did great! Nicola and Louise are getting stronger and more confident every workout - Proud of you both :-)

Evening crew finish off with 3 min DU AMRAP because they rocked out the Front Squats all night!

Rob went for his first rope climb.... in a while and aced it!!!

The dynamic Duo " Phill and Chris" AKA The Twins ;-)

Doing a sterling job mounting the shiny new clock - thank you fellas!

Tue 100810: Hang Power Clean + Metcon

2010-08-10T20:53:00.002+12:00

Mon 090810: OHS + Pull up/ RD/ Sit up/ Squat

2010-08-10T17:50:00.002+12:00

Beginner Pull up
Beginner Ring Dips

Essential starting points with important fitness returns....

Sorry for the lack of postings... It will make sense very soon!

2010-08-10T17:48:00.000+12:00

Wed 040810: Heavy Squat, then Jump, bear and crawl it!

2010-08-04T19:57:00.002+12:00

Tuesday 040810: DB Snatch and Press up

2010-08-04T19:55:00.001+12:00

Mon Madness! 020810: Run and Squat

2010-08-02T20:05:00.003+12:00

Sorry! Camera challenges

2010-08-02T19:57:00.001+12:00

No pics for last 2 WODs on Friday and Saturday....

But none the less... check this out!

http://blog.exuberantanimal.com/old-age-and-emotion-prevail/

Thurs 290710: AMRAP Lunge Swing DU

2010-07-29T21:35:00.002+12:00

How do you make sure your new Olympic lifting platform glues properly?

Put a truck tire on it, of course!

Wed 280710:TGU & Annie

2010-07-29T21:22:00.003+12:00

16kg Turkish Get Ups - Nicola - that's Awesome :-)

Mon + Tue Special - Murph

2010-07-27T20:20:00.003+12:00

Murph

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

First posted 18 August 2005

Sat 240710: Dl and Run!

2010-07-27T20:12:00.001+12:00

"Pain is the penalty for violating the laws of nature"

2010-07-23T15:13:00.000+12:00

Thurs 220710: Team WOD

2010-07-22T20:28:00.002+12:00

Wed 210710: HSq Cl + Box Jump on the minute

2010-07-21T21:18:00.003+12:00

Tues 200710: PP + (Jump, OH Lunge & Sit up)

2010-07-21T21:02:00.003+12:00

Monday 190710: DL practice - Pull up + Burpee Metcon

2010-07-19T20:31:00.004+12:00

Sat 170710: Run, DU, Thruster, Swing... Finish!

2010-07-18T21:04:00.002+12:00

3 Rounds for time.

400m run - 15 DU's - 15 Thrusters - 15 KB Swings

Chris 12.5kg DB's, 24kg KB = 12.00

Wes 10kg DB's, 20kg KB = 10.02

Cathy 7kg DB's, 16kg KB= 12.28

Fri 160710: Snatch - Press up - Run!

2010-07-18T20:20:00.002+12:00

How come there's only one of you smiling?!!!

Great work Guys and Girls!!

Thurs 150709: Squat Clean + HSPU

2010-07-15T20:26:00.003+12:00

2010-07-14T21:33:00.001+12:00

Wed 140710: 1 Baseline + KB Swing Press up

2010-07-14T20:40:00.004+12:00

Nicola's First rope climb - she made it look so damn easy!

What do you get if you cross an adventurous girl with a professional acrobat?!

I don't know, but it sure looks cool!!! ;-)

Tue 130710: Base Line Part Deux

2010-07-14T20:30:00.002+12:00

Kate Mastering the Ring-Row Muscle up! With a little help from Chris ;-)

Mon 120710: Baseline

2010-07-14T20:23:00.003+12:00

Speedy Squats from Marga!

Giving 90% or are you willing to give 100%?

2010-07-13T12:53:00.002+12:00

Great blog exert from an original CrossFit legend, both as a coach and athlete.

James 'OPT' Fitzgerald

"....comment from a Half-Ironman Triathlete after we had an interesting conversation about life and 90% effort and where it gets you vs. 100% effort; then i threw it back at him about nutrition and the same idea...this is where we got:

"Well I was 100% on the no bread, pasta & rice. As for sugar, I'm not so sure because days after I ate it I realized maybe I got it through my organic yogurt and/or sauce I had added while BBQg my vegetables. I definitely didn't eat any sugar on purpose, not a lick or sample of anything.

I didn't realize the chasm between 90% & 100% until I did it. I'm a much better person for it; not so much because of where I am today but going forward.

It's like when I have quit anything, the 1st two weeks are hardest but I then eventually begin to lose the craving and so too again this time for bread, pasta & rice.

I won't forever be 100% but I forever will be greater than 90%. For example, instead wrapping meat & vegetables with a pita or pasta wrap. I'll just wrap with a lettuce leaf.

Also I found the process of 100% made me question everything. At 90%, I didn't think about my intake as much because I knew I was eating well enough "relatively speaking" and therefore any given item wasn't questioned as closely. At 100% I had to think about every thing I was about to eat whether it was acceptable. This world if full of shhIt. Working out is easy, eating healthy is the real work especially when travelling. I have invested so much more time into planning how I'm going to manage to eat healthy and even harder, where to find it but I digress.

Going 100% did leave me wondering; can one:
* Eat too much meat
* Eat to much vegetables
* Eat too much fruit
* Eat too much yogurt
* Eat too many nuts

I ask the first three because for the first two weeks I was hungry all day. I drank water but nibbled non-stop on meat, nuts, vegetables, fruit & yogurt. I didn't gain any weight so I assumed it might be reasonably okay e.g. Other than yogurt I assumed they are not calorie dense.

Now, I don't have as much hunger during the & more importantly don't crave bread, pasta & rice --- thus forever better. Thanks for making me do it. "

You get what you give... are you giving 100%?

Exert courtesy of http://optimumperformancetraining.blogspot.com/

Polishing a turd.... Nutrition and some serious bull shXtters...

2010-07-11T18:29:00.000+12:00

http://www.paleonu.com/panu-weblog/2010/7/8/the-china-study-polish-a-turd-and-find-a-diamond.html

Sat 100710: Main Site, just for a day!

2010-07-10T12:48:00.004+12:00

Pat showing us how 'them lunges are done!

Walking lunge 100 ft.
15 Pull-ups (10-5)
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups (9-3)
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Walking Lunge 100 ft.
3 Pull-ups
3 Sit-ups

9.57 Chris C

Friday 090710: "CrossFit Christchurch Baseline"

2010-07-09T19:35:00.002+12:00

Skill Practice - Ring time :-)

Chris and Damian getting stuck into the "CrossFit Christchurch Baseline" WOD

More painful than the workout? ;-)

Thurs 080710: KB swing Burpee AMRAP

2010-07-08T20:01:00.003+12:00

Skill practice - Over Head Squat. Here Fi demonstrated great form;

Specifically

Weight in the heels, Upright torso, shins near vertical, Lumbar curve in-tact, shoulders active and in-line with the ears.

Wed 070710: Sprint!

2010-07-07T20:18:00.002+12:00

Tue 060710: Fran

2010-07-07T15:20:00.004+12:00

Awesome squat technique! Weight in the heels - shins near vertical :-)

She's nasty, but great fun :-)

If you haven't tried 'hanging with Fran' see what's all about below

Monday 050710: Funday :-)

2010-07-07T15:15:00.002+12:00

PRACTICE YOUR SKILLS!

WHICH SKILLS?! YOUR WORST! (EG OVERHEAD SQUAT, DOUBLE UNDERS ETC)

WHY? IT'LL HELP RAISE YOUR ENTIRE FITNESS ABILITY!

REALLY?

YES!!!!!!

SKILL PRACTICE AT TODAY'S SESSION

THRUSTERS - PULL UPS - DOUBLE UNDERS -BOX JUMPS

Sat 030710: Hold it, then Jump it!

2010-07-03T15:45:00.003+12:00

Fri 020710: 1RM Power Clean

2010-07-03T15:37:00.002+12:00

Damian and Veronika worked on Power Cleans technique today.

Remember

Form, Consistency and then Intensity!

Always dial in that form, otherwise subtle bad habits will prevent you from reaching your best...

Thurs 010710: It takes two baby, ME and YOU!

2010-07-01T21:04:00.003+12:00

Doing workouts with sets of exercises is potent...

Great job to Pat and Fi - solid effort :-)

Wed 300610: Pulling Double's

2010-07-01T10:46:00.003+12:00

10,9,8,7,6,5,4,3,2,1 reps Pull up between each rep 10 Double unders...

Here's the man himself, Buddy Lee, with some tips.

Tue 290610: The Power of Back Squat!

2010-06-29T19:54:00.003+12:00

Mon 280610: The Power of Squat!

2010-06-28T19:03:00.005+12:00

Chris has worked hard to improve his squat technique to this level, though there is more room for development, I am truly impressed.

Become like Chris, and you too will achieve your goal!

Sat 260610: Run, Burpee, Run baby!

2010-06-26T16:14:00.003+12:00

David and Julianne in action! Thank you for coming all the way from the States to train at CrossFit Christchurch ;-) ha ha

Have an amazing journey around New Zealand, a pleasure to meet you both!

Saturday morning gang looking sharp... except the sleep deprived father of a 7 month old at the bottom LOL ;)

Scores on the doors...

Fri 250610: Intensity - what is it? and Why?

2010-06-25T17:13:00.002+12:00

Damian has mastered tennis ball rolling of the shoulder, and foam rolling of the calves... this man is truly a rare specimen! He CAN multi-task!

Unfortunately ladies he's already spoken for ;-)

Intensity is a the most potent variable in producing elite fitness, in my humble opinion.

That said you can't go hard all the time... go goggle "Adrenal Fatigue and over-training syndrome"

But going steady all the time isn't going to transform your abilities to the next level either...

So what's the answer?

Simple really, use both!

For how long? At what time? How many times? With what build up?

These questions can be answered at CrossFit Christchurch... ask me how!

Thurs 240610: 5RM DL - The power of 3!

2010-06-24T19:54:00.002+12:00

Wed 230610: The Power of one!

2010-06-24T08:58:00.004+12:00

"It's not where you're from; it's where you're going.

It's not what you drive; it's what drives you.

It's not what's on you; it's what's in you.

It's not what you think; it's what you know."

---Gatorade commercial... ( I don't condone the frivolous consumption of Gatorade ;-)

Tue 220610: Rope Climb, Ring dip & Air Squat

2010-06-22T20:04:00.002+12:00

I love Vibram 5 fingers! Here they are in action, courtesy of Tim - thanks champ :-)

Sam making it to the top of the rope climb - first of many my friend!

Fi, dashing to the top in style - first time too!
Kate doing a great job - next time you'll get the last 3 feet :-)

Mon 210610: (Double) Death by SDHP

2010-06-21T19:04:00.001+12:00

Sat 190610: Simple = Works.... KB Swing + K2E

2010-06-19T17:07:00.004+12:00

Our 'Play time' is warm up time!

Knees to Elbows from an entirely different angle ;-)

Wes working hard and blasting through the WOD!

All work and no rest makes Jack a dull boy ;-) .... I think that's how it goes... is that right Sam?!

The fruits of their labours....

RESULTS

Friday Funday with the " A team " WOD

2010-06-18T15:23:00.004+12:00

I love it when a plan comes together!

I know I stole that from the the A team TV series but its a great line :-)

Today was about working together to go further....

Dragging, Flipping, Squatting and Hand Stand Push up 'ing' is always more fun with someone else!

Thurs 170610: Tabata 'Mash up' - Thrusters & Burpees

2010-06-17T21:05:00.002+12:00

Wed 160610: Gymnastics - Playtime!!

2010-06-17T20:17:00.003+12:00

Play:

To amuse one's self...

Gymnastics:

Balance, Coordination, Timing, Strength, Flexibility, Agility

Need I say more?!

Tue 150610: Push Press 1RM

2010-06-15T20:14:00.003+12:00