COACH TRAINER
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CFHC

Wednesday 24th May 2017

“Remember that person that gave up … neither does anyone else”

Next Monday we will be testing our Back Squat. This is a chance to see where you are at with your leg strength. If you have been following the program then hopefully we get a new 1RM. If not then we won’t stress about it. Strength takes years to build and not 6 – 8 weeks. Longevity and moving is the focus, but with that in mind it is good to see where we are at and we can then take our numbers moving forward off a accurate 1RM.

Monday 22nd May 2017

“I hated every minute of training, but I said suffer now and live the rest of your life as a champion” – Muhammad Ali

Pictured we have our 9:15am crew finishing off the infamous Fight Gone Bad workout. A workout that truly tests your aerobic capacity and mind. Those with the mental strength to carry on scored high. Those with efficient in the movements scored high. A great test for all.

Friday 19th May 2017

“There is no challenge more challenging, then the challenge to improve yourself”

What do you do to be active or challenge yourself. Is it just training at CFHC. Are you trying new things. Do you get out and explore our beautiful country. Do you set small or big challenges. Have you done a 1/2 marathon, marathon, coast to coast, trail walk, cycled Lake Taupo, a Ironman, a 5km run, gone swimming with sharks, gone mountain climbing, done high ropes courses, gone skydiving, gone night diving, stayed in the bush for 2 days under the stars or something else totally out of the ordinary.

Whatever it maybe, testing yourself, your mind, your body and soul are all facets of gaining experience and becoming mentally stronger as a person. Challenges keep your mind fresh. Have a think about this and possibly set a challenge for you.

Wednesday 17th May 2017

“Say WTF – Wheres the Food at” (haha what were you thinking)

Pictured we have Lun skipping in last Saturdays workout.

Lun has been a member with us for about 2 months. He trains 3 x per week, mostly at the 9:15am class and Saturday morning classes. Lun is a chef by trade and manages the recently new MENOPA restaurant on Whangaparaoa Road (old Abruzzo).  They have a great menu and the restaurant has a true warmly feel to it. If you are keen for a night out then go and try Luns recipes at MENOPA. You might notice one of the waitresses too, 😀

Monday 15th May 2017

“Practice puts brains in your muscles”

What does this mean. Practice is a matter of learning a pattern. Practice is mastering a pattern. Practice is hours of time. Practice is perseverance. Practice is patience and Practice requires commitment. Practice movements that are new to you or not so familiar to you. This will give your muscles, brains which will help with the pattern.

A thought, a different angle and a perspective.

Friday 12th May 17

Scoring Workouts and Different Levels – Why do we score workouts and why do we add Rx – Intermediate – Beginner next to our names. To cut a long story short, the answer is for progression. We should only ever be challenging ourselves. Your score in a particular workout reflects how hard you worked and how well you did in relation to your capabilities and in a sense to the capabilities of your peers. In regards to the level, the idea is that the level determines where you are at with your training. Some times you maybe able to Rx / Intermediate a workout and other times you will not. Everything relates back to your capabilities. In a nutshell, Beginner, Intermediate and Rx scores should be very similar across the board. This shows you are working at the correct level. If your Beginner score destroys all scores for the day then perhaps you are ready to step up to Intermediate. If your Rx score is continually well below everyone else’s score then perhaps you need to be doing Intermediate workouts. In order to gain the prescribed Rx / Int next to your name you need to meet the standards required. If you don’t then you are simply not doing that level.

It may seem silly, but at the end of the day this does matter. People need to be true to themselves and their peers in regards to where they are at. People do compare with you without you even knowing. So if everyone does the exact same standards relative to their level then we know where we are at with our training. Short repping, not meeting standards, missing repetitions all do not help your training. Integrity is huge in a CrossFit Box. “Train Hard, Train Fair and Train with a Purpose for without a purpose we are going no where”

Thursday 11th May 2017

“If your dreams don’t scare you then they are not big enough”

As we go back to building the basics with our training, the big dogs of the CrossFit world start to ramp up their training as they start heading towards Regionals and eventually the CrossFit Games. All Regionals workouts can be viewed on line. The competitions are run over a weekend from Friday to Sunday, commencing 19 May 17 to 4 Jun 17. Watching the best athletes in the world gives you an appreciation of the calibre of athletes in the world. From there you dream and aspire to do some of what they do, and that leads us back to our goals.

Wednesday 10th May 2017

“Tough times never last but tough people do”

Today we have a big strength WOD programmed. We have had a great variety of training at the gym this week. Accessory work, Short sprint workouts and today a Strength or Aerobic workout. Use this time to build that base and get exposed to weaknesses.

Congratulations to Scotty, Louise and Denise on receiving their 3 year gifts for their commitment to CFHC.

Monday 8th May 2017

“Age is a case of MIND over MATTER, so if you don’t MIND then it don’t MATTER”

Happiest Birthday to our Super Coach Tall Ange. Lets all wish this Super Coach a big happy birthday. As the Head Coach and I am sure as athletes of CFHC, we all appreciate Anges knowledge, bubbly personality and friendship. Heres to a SUPER DOOPER BIRTHDAY for her.

Friday 5th May 2017

“Focus on where you want to be, not where you were or where you are”

Beliefs – Potential – Actions – Results:

A spoken cycle that we go through in reaching goals. Having the belief to do something. Having the potential to achieve your intended target. Taking action with what needs to be done. Getting the results that we wanted. These 4 words play a huge role in attaining our goals. We tend to focus on one more then the other but for us the biggest one is belief. You need to have belief first. If we cannot focus on believing in attaining our goals then we need to come back to that word BELIEF and make it happen !!!

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