All Posts By

Christian Pedersen

Crusader Team Series

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Shez, Rachel, Oscar from CrossFit East Tamaki and myself are taking the trip to Chch for the Crusader Team Series. We are competing in the Masters RX division 35-43yo. Most of the events have been sent out to us and they look awesome. Plenty of fitness this weekend with at least 8 events in two days. We will be posting as much as possible to keep you updated throughout the competition. You can also follow the action on the Crusader Team Series Facebook page. We will post all links when we get going. Time to pack and make the trip north. It actually feels great being able to drive to a big competition for once.

Remember gym is closed today and Monday but classes are running normal Saturday and Sunday.

We hope everyone have a great Easter break with family and friends and we will see you all back for some strength testing next week. And don’t worry if you miss any testing day, you will get a chance to test the following week when we have that lift again.


Easter Time Table

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Good Friday & Easter Monday will be closed.

Weekend will be normal classes:

Saturday: 8am & 9am

Sunday: 10am

If you’re going on a break, enjoy it and we will see you back Tuesday ready to test some heavy lifting.


Tuesday 160419

MetCon: 10 min AMRAP

2 Rope Climbs

20 V-Sit Twists 15/10kg

15 Plate GTOH

10 Plate Sit Ups

2 min Rest

10 min AMRAP

2 Rope Climbs

20 Goblet Squats 24/16kg


10 KB Push Press (5 each arm)

CrossFit Team Nationals

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With our growing memberships we have had a lot more inquiries about how to get involved with the competitive side of CrossFit. The team Nationals in October in Cambridge will be a great option for people new to CrossFit to get their competitive juices flowing in a very supportive environment. We are looking to sign up a second team possibly in the scaled division. If you are keen to give CrossFit a go in a team competition get hold of us today. The team will consist of three girls and three guys.

Also if you are keen to compete in CrossFit this year we recommend you turn up to our competitors training every Saturday 10am-12pm. Here you will meet other members with the same desire to compete and learn other aspects of CrossFit. Contact us today if you are keen


Friday 120419


From 0:00 – 5:00 AMRAP

10 Front Squats 70/45kg

20 V-Ups

2 min Rest

From 7:00 – 12:00 AMRAP

10 Deadlift 70/45kg


2 min Rest

From 14:00 – 19:00 AMRAP

10 Burpee Over Bar

20 Wall Balls 9/6kg

Search previous blog posts

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We have seen more new members joining us over the past couple of weeks, welcome to all of you, so this would be a great time to remind everyone that you can use the search bar in our blog post to find previous posts about any health and fitness topic you would like to know more about. We have covered a range of topics over the past few years and there might be a few things you have missed. If you want to find out more around goal setting, lifting tempo, eccentric reps, rest periods, training on holiday and much more just look it up here.

Happy reading, Christian

Thursday 110419

Warm Up EMOM x 10 min

Odd: 5 Push Ups + 20 Mountain Climbers

Even: 5 KB SDHP + 10 Air Squats

Strength: Back Squat

6 min Light Warm Up: Build to 75% for 3 Reps

6 min Heavy Warm Up: Build to 90% for 2 Reps

9 min Working Sets: 3 x 2 @ 95%

MetCon: 10 min AMRAP

15 Wall Balls 9/6kg

10 Burpees

20 Bear Hug Reverse Lunges w/MB

We are Challenging you to slow down…

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I want to challenge you all for the rest of April to stop being too competitive in class and just focus on improving certain exercises and move better. We have all been guilty of sometimes moving too erratic and wanting to win so much we lose sight of the purpose of the session.

A big thing to think about is how you use the timer. Don’t think about the timer as an opponent you need to beat. Use the timer to figure out your pacing, how long to rest and use it to keep you moving through the workout with purpose.

  1. Figure out at what pace can you keep moving smoothly through the reps without blowing out too early.

2. Find out how many seconds do you allow yourself to rest before you continue.

3. Use the timer to make sure you don’t rest too long between movements.

As soon as you finish a movement move straight to the next movement and start your work. If you slow things down a tiny bit and focus on one exercise at a time you will find you’re not spending so much time hunched over or on one knee resting. Your times might even improve.

I challenge all of you to change your mindset about what hard training is and start figuring out what is a good pace for you to train at. Make sure you improve your movement patterns and your skill level. Only then will you see true progress in your fitness.


Wednesday 100419

MetCon; 15 min EMOM

1st: 20 Double Unders + 6 Alt DB Snatches

2nd: 6 Burpee Box Jump Overs + 20 Air Squats

3rd: 200m Run

Straight Into


40 Double Unders

12 Alt DB Snatches

12 Burpee Box Jump Overs

40 Air Squats

400m Run

Skill Month is coming back

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From May we will introduce a Gymnastics Skill for everyone to practice and improve on. It could be getting your first rep at a certain skill or it could be getting better at linking more reps. We would love to hear what skills you would like to learn and we will make a monthly plan to get everyone involved and get better at the gymnastics skills in CrossFit. There will be 3 different levels for each skill session so everyone have something they can work on. I.E. Bar Muscle ups are hard to get first up so Level 1 could be 5-4-3-2-1 Unbroken reps working on turning over with straight arms, Level two would be working on hip drive and turnover drills to get your first rep and Level 3 could be working on Hollow/arch and arm/pull up strength.

As you can see we will be catering for all strength and fitness levels. All we ask of you is to leave your insecurities at the door and try the progressions we come up with. No one will be judging you for not being able to do something. You are not defined by what you can’t do in the gym, so don’t worry about it if you can’t do something the first time you try it. Thats why we are here to help you. This is meant to be fun but challenging thats all.


Tuesday 090419

Strength: Deadlift

Light Warm up in 6 min:

Build to 75% for 3 reps

Heavy Warm Up in 6 min:

Build to 90% for 2 reps

Working Sets: In 10 min

3 x 2 @ 95%

MetCon: 3 RFT

8 KB Hang Clean & Jerk (Each Arm) 24/16kg

24 Goblet Squats

16 Push Ups

16 Pull Ups

Jenny With Silverware

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Jenny went to CrossFit Timaru this weekend to compete in her first CrossFit Comp out of town and it went better than we could have imagined. She executed all workouts really well and she really enjoyed the experience. Make sure you ask her about it when you see her at the gym she will love to talk about it. And Jenny, bring your medal in so we can all see it. You should be super proud of your efforts and we are sure you’ll be motivated to reach your next goals.


Monday 080419

Strength: EMOM x 10 min

Odd: 3 Strict Press (Build in weight)

Even: 30 Double Unders

MetCon: 20 min AMRAP

10 Deadlift 80/55kg

20 Wall Balls 9/6kg

5 Clean & Jerk

Whats coming up at the gym..

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1st: Fit3D are in town this weekend and are offering Full Body Scans for only $40. That is more than 50% of the normal price. Do not miss this opportunity to get some real insight in what you need to work on to be a healthier version of you. Make sure you book in on the link we have been sending out in all our previous posts.

2nd: Our annual Dress Up Team Comp is being sorted out as we speak and we are finding a date for that. As soon as we have all the details we will push them out to all of you. But you can start organizing your team now. Main rules are: You need three people in a team of the same sex but from three different age groups. I.E. Three girls one in her 20’s, one in her 30’s and one in her 40’s. Time to get scouting for the fittest members of all ages.

Any questions throw them at us now.


Friday 050419

Skill Work: Toes To Bar

Level 1: 3 Rounds of Max Reps:

200m Run

1 Unbroken set of max TTB

Level 2: Work on linking TTB

Level 3: Progressions to getting your first TTB

MetCon: 15 min AMRAP

20 Wall Balls 9/6kg

30 V-Sit Twists 15/10kg

15 KB SDHP 24/16kg

Chris Ludlow Second Fittest in NZ 55-59 CrossFit Open

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Chris has achieved some amazing things in CrossFit over the past couple of years. Qualifying for Masters League Finals in the Gold Coast last year and this year coming in at an impressive 2nd place, only one point after first place, in the Open 55-59 in NZ. Chris also ended up in 185th place world wide which means he is moving un to next stage of the competition. These workouts will be coming out in a couple weeks time and Chris will be ready for anything. Follow his progress on our Facebook and Instagram pages.

Good luck Chris we will be cheering for you all the way.


Thursday 040419

Strength: Strict Press

3 x 5 @ 40-60%

1 x 5 @ 70%

3 x 5 @ 80%

MetCon: 15 min AMRAP

100 Double Unders

15 Front Squats 60/40kg

15 Dual DB Push Jerks 22.5/15kg

Extra Comp Work: 4 Rounds of:

10 TnG Power Cleans at BW or 3/4BW

15 Strict Ring Dip

Xumba, our new dance class with barbells

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We are introducing a new direction for the gym. Our new classes will be a dancing inspired class using light barbells. You can bring your favorite music in and we will make a playlist for our first class. We are super excited to bringing this new form of fitness to our members. You will be able to dance to a beat from now on and get moderately strong at the same time. This will be a winning combination especially on the dance floor during the weekends. Nothing will get you moderately stronger and fitter than a medium intensity dance routine with a barbell on your back. Hope you are all ready to do some Xumba


Monday 010419

Routine #1

warm up: Saturday Night Fever @ 20/15kg

Workout: Magic Mike Routine @ 30/20kg

Cool down: Dirty Dancing (No weight)

Actual WOD:

Strength: Back Squat

5 x 5 @ 70-75% (moderately heavy)

MetCon: 12 min AMRAP

Ascending Ladder: 5-10-15 etc.

Wall Balls 9/6kg

Power Cleans 50/35kg