1. Friday 26th April 2014

    April 25, 2014

    Hope everyone is feeling good after ANZAC Day’s ‘The Don’. MASSIVE workout with a MASSIVE effort from everyone!

    Reminder that our movie night is happening tomorrow – or today if you are reading this in the morning (Saturday the 26th) – the votes have been tallied and the people have spoken… You will find out when you all arrive!!

    Starts at 7pm and we will be showing a kids movie, then at 9pm a grown ups movie. Bring along a plate of food to share and your family (and any extras)! You are more than welcome to BYO – just remember to take your rubbish and empties when you leave. A donation is much appreciated at the door – or alternatively get in touch with Jaime if you would like to transfer money online.

    Hope to see you all there!

    4 Rounds for time
    6 Power Clean (60/40kg)
    9 Ring Dips
    12 Air Squats
    200m run

  2. Waitangi Day 6th Feb 2014

    February 5, 2014

    Here we have it, our brand new timetable.  Unfortunately sponge bob is not part of it.  So click the timetables tab above to see all our new classes.

    New membership options have already come into place.  These are
    3x Week = $49 (CrossFit Classes Only)
    Unlimited = $59 (Includes all CrossFit Classes at both CrossFit Mt Eden & CrossFit West Auckland, all yoga classes, all open gyms, discount and priority on specialty classes)

    We have created one of the best packages that any CrossFit Box is offering in New Zealand.  With now 78 classes to choose from and the variety of different classes you are getting the best value for money.

    Most of our current members are on $55 unlimited membership or $45 for 3x week.  You are more than welcome to stay on those memberships, but you can only go to CrossFit Classes.  You will not be able to attend yoga, open gym or receive discounts on specialty classes.

    This timetable comes into effect next week.  So if you would like to upgrade to the best membership for only $4 for most of you, then email to change over.

    Details on up coming specialty classes and kids classes will be released shortly.

    “Deck of Cards”
    Hearts – Burpees
    Spades – Sit Ups
    Clubs – Wallballs
    Diamonds – Chin Ups

    Hearts – HSPU
    Spades – Toes 2 Bar
    Clubs – Wallballs RX+ Line
    Diamonds – Pistols each leg

    Joker – 5 Cal Airdyne Bike

    In teams you each have a deck of cards.  You must select the top card and perform the number of reps for the suit that relates to the exercises above. Once you have performed all the reps you discard the card and get the next one on the pack.  Your workout is completed once your team finishes the deck of cards or the 30min time cap expires.

  3. This morning I was down at the Avondale Markets grabbing our weekly supply of fruit and veggies.   Everything is so cheap that we came back with our trolley full and now our fridge is bursting at the seams.  Hopefully you are stocking up each week on fresh fruit and veg as this is your staple source of energy.  Click here for a list of local markets around Auckland to get your shopping on.

    We are now running or new and improved timetable.  So make sure you check the timetable tab above so you are not late to any classes.  There is now no excuse not to use your membership to the full.

    5 Rounds of:
    10 Toes 2 Bar
    10 Power Snatch (35/25kg)
    10 Wall Balls (9/6kg)

  4. Holiday Schedule hours

    December 17, 2012

    25 & 26 December – CLOSED
    27 & 28 December – 7.30am
    29 December – 8am
    31 December, 1 & 2 January – CLOSED
    3 & 4 January – 7.30am
    5 January – 8am
    7 January – Normal hours (check the new timetable) resume

    Saturday 22 December will be the last class of the year, and classes will resume Monday 7 December.

    Last consultations will be Friday 21 December, resuming consults week of 14 January.

  5. Saturday 15 September 2012

    September 14, 2012

    Next Saturday we are teaming up with andfit down the road to complete a WOD for the Child Cancer Foundation.  All we ask is that you donate $5 to this good charity that has helped many of our New Zealand Kids.

    We are kicking off at 8.30am next Saturday the 22nd instead of our usual time of 8am.  Because of the big event there will be no yoga as the music will still be pumping loud for the workout.

    Bring your friends and families along to watch or join in.  The workout will be scaled to everyones ability.  Then enjoy a post workout BBQ.

    Workout “KELLY”
    5 Rounds of
    400m Run
    30 Wall Balls
    30 Box Jumps

  6. Monday 10 September 2012

    September 9, 2012

    Chin Ups
    KB Swings (24/16Kg)
    100m Sprint

  7. Green Smoothie

    September 3, 2012

    With Spring time now here, it is the season for detoxing and spring cleaning.  Working on a detox regime over September/October is a great idea to blow out the cobwebs of stodgy winter and get you prepared and feeling well for Summer.  The best foods we can use to detoxify our system are our green leafy vegies.  This will gently work on all our detoxification systems to start the cleansing process.

    There are plenty of ways to do a proper detoxification process to really stimulate Liver, kidneys, digestion, lymphatic systems and if this is something you are interested in have a chat to Taz to get you started.

    Green Smoothie

    400ml purified water
    2 handfuls spinach
    2 stalks celery (organic)
    some fresh herbs such as parsley, coriander and mint
    1/2 avocado
    1-2 kiwi fruit
    squeeze of lemon or lime

  8. Yoga for Athletes

    August 15, 2012

    Here are some benefits of practicing yoga for athletes:

    1. Improved Strength: Routine and consistent practice of the various yoga asanas (poses or postures) helps to build strength and improve lean muscle mass.  These gains enhance core body stability and significantly reduce overuse injury by strengthening the supportive but otherwise under-developed muscles surrounding the more utilized muscles, creating a more balanced and optimally functional overall strength.

    2. Balance:  Better balance and coordination means enhanced control over how the body moves, which in turn leads to better technique and form — the brass ring every athlete spends a career refining, regardless of exercise it is for.

    3. Flexibility: Yoga invariably improves joint and muscular flexibility, which is crucial to the body’s overall structural soundness.  Enhanced joint and muscle pliancy translates to greater range of motion, or an increase in the performance latitude for a particular movement or series of movements.

    4. Mental Control: The physical benefits of yoga for the athlete are huge. But they’re nothing in comparison to the more ephemeral benefits. Most people, particularly athletes, tend to think of yoga as a great “workout” – a means to tighten the core, flatten the stomach and tone that butt. Sure, it does that. But as soon as the rigorous portion of the class comes to a close and it’s time for savasana (corpse pose), otherwise known as the meditative portion of the session where the student lies down on his or her back for a period of quiet meditation, I watch people flee for the door, ducking out early under the false belief that this most important asana is optional and unnecessary – the hard work is done.

    Not only are these people wrong, they’re missing the point of yoga entirely. Because savasana is wherethe magic happens. Deprive yourself of this experience and you are missing out on the best and most beneficial part of the practice. From a traditionalist point of view, the series of physically challenging yoga asanas were originally designed for a specific purpose that has nothing to do with the strength or flexibility. Instead, they were conceived and organized solely as a means to prepare the mind and bodyto reap maximum benefit from the important meditation that follows, which, taken as a whole, is a routine designed not to give you a nice butt, but to improve your ability to quell, quiet and control the impulses of the mind — to clean mental house, center focus and promote serenity by silencing the endless and seemingly unmanageable mental chatter that invades our daily experience and undermines the expression of our “best self” within.

    In other words, savasana is the most important part of the practice for the athlete (and everyone). Why? Because the mind is a mysterious contraption, more often than not an actual enemy, constantly impulsing us with negative and fear-based signals that keep us trapped, afraid and all too often paralyzed to unlock the dormant and untapped potential within that is yearning to come out.

    What does this have to do with athletic performance? Everything. When you look at the highest levels of sport, all the athletes are incredibly talented. They all train equally hard. So what distinguishes the Olympic champion from the also-ran? The mindThe guy or girl who wins typically knows he/she is going to win. Unrestrained by fear, free from negative thought patterns, and laser focused, I think it’s fair to submit that the champion athlete most likely has enhanced dominion over his/her thoughts when compared to his/her competitors, able to leverage it’s incredible power to focus entirely on the task at hand and remain thoroughly rooted in the present moment without the invasion of unhelpful thought patterns. They visualize success so completely that it literally becomes a foregone conclusion.

    Much like a muscle, the mind can be trained. And consistent practice of the asanas when followed up with proper savasana is the best way I have found to not only improve my sleep, reduce stress, quell negative mental chatter, and manage (and walk through) fear, it informs my entire approach to training and racing.


    Rich Roll.


  9. Tuesday 24 July 2012

    July 23, 2012

    Great to see Mike doing some rehab work before he went into his Yoga class.  It looks to be a common theme that everyone comes in and grabs a skipping rope to warm up.  Why not follow Mikes example and get on a roller or get one of the lacrosse balls to find some niggly spots.  This is an awesome way to get some blood flowing and to help with mobility and rehab.

    Also how about trying a yoga class once in a while.  If you know you are tight like a rubber band, and struggle with some exercises because of your range of movement.  Then yoga is what you need.


    3 Rounds of
    10 Thrusters (42.5/30)
    30 Double Unders

  10. Tuesday 10 July 2012

    July 9, 2012

    5 Rounds of:
    200m run
    10 Thrusters (52.5/35)