NEXT PROGRAM
8 February 2011
Tuesday & Thursday 6am, and Saturday 7am
Registration strictly limited to 18 ladies!
Join our exclusive Women’s Only Fitness programme:
8 weeks, 3 classes per week (24 sessions)
Classes held Tuesday & Thursday 6am, and Saturday 7am.
You will receive complimentary:
Pre and Post Body Composition Measurements – $120 Value
This programme is for women new to CrossFit regardless of current fitness or ability level. We’ll teach you the fundamental exercises, movements and philosophy that will set you up with solid CrossFit foundations and deliver incredible results.
CrossFit Auckland Women is intended as a fully comprehensive 8 week training programme, during which time you will achieve significant milestones. There’s no need to worry about where you’re starting from; we have clients of all ages, sizes and skill levels. Your coaches will work with you to develop and hone your skills as an individual and advise you when its an appropriate time to move on to our timetabled WOD classes (Workout Of the Day). These are of an increased intensity and include a broader range of exercise variance; this will keep you on the path to achieving new goals and continued physical results.
Get all your questions answered here!
Membership to CrossFit Auckland Women is by 3 Class per week or Unlimited Membership only. We take new clients into the classes every 4 weeks.
Attendance to all 3 CrossFit Auckland Women workouts per week is ideal, although a regular timetabled WOD can be substituted as an alternative if you can’t make a scheduled session from ‘time to time’.
2011 START DATES
New enrollments every 4 weeks.
- 8 February
- 8 March
- 5 April
- 3 May
- 31 May
- 28 June
- 26 July
- 23 August
- 20 September
- 18 October (8 weeks completes 10 Dec)
EXCLUSIVE CROSSFIT AUCKLAND WOMEN T-SHIRTS
- CrossFit Auckland Women, Under Armour performance training tee $79
- Available in black or Fuscia by order
Enquiries:
Or txt women@crossfit to 5405 for a coach to phone you. (txt costs 50c)
Benefits of CrossFit Workouts
It closely mimics day-to-day tasks (like taking something awkward and heavy out of a car boot, unhooking a car seat, or putting a large suitcase in a high cupboard) improving your balance and coordination, which makes it truly functional and useful exercise. It exploits and develops the strength of your core muscles (stomach, hips and lower back) bringing more control and explosive power to your movements.
CrossFit offers a powerful workout in less time; forcing the muscle groups to work together builds lean muscle and burns calories fast. Remember that these movements encourage the development of lean muscle, not size, and the more lean muscle you have, the more calories you’ll burn at rest and exercising – priceless in terms of losing fat.
We use a huge range of equipment and exercises which means variety and challenge, and less risk of boredom.You share the cost of a highly expert coach/es making superior training affordable. For the average price of one personal training session per week, you train 3+ times per week!
CrossFit Auckland Women Testimonials
I started at CrossFit Auckland about a year ago after watching Close Up on TV1, they were interviewing the fittest woman in Australasia. Inspired by that story, that was it for me the next day I was down at CrossFit Auckland, joined up and started the 12 week woman’s programme. Having completed that and achieving fantastic results I went on and joined the “big kids” classes (WOD, workout of the day) and have been lovin it ever since.
CrossFit isn’t just for “athletes”. Anybody who puts their mind to it can do it! I’m no super fit athlete, just a Mum of 2 who wants to stay fit, strong and healthy. I like their back to basics philosophy, no fancy gym equipment, I like the fact that they believe in the body should be trained as a whole, developing functional strength, promoting lean body mass and improving health.
All their workouts are always a challenge (and I’m not joking), never boring, they are all scalable so they fit everyone’s level. Alex and Lisa are great coaches, they make you feel very welcome at the gym, it’s like a second home to most of us.
I thoroughly recommend the coaching @ CrossFit Auckland. Alex and Lisa are so passionate about what they do, so if you are looking for a change to your regular gym routine or want to start something new, give it a go, you won’t regret it.
Stronger, fitter, faster, go… - Sonja Murphy
Hi,
Just wanted to say another big thanks to you and Alex for all the good stuff I got out of the CrossFit Auckland Women’s course. I’m now going fairly regularly to Rapid CrossFit just down the road from us and often find myself thinking, thank god for all the stuff I learned up at CrossFit Auckland! It’s been such a great base for technique and discipline; I really do believe I’d be floundering without all the skills that were drilled into us during those 12 weeks.
So thanks again 
- Tamra
I joined CrossFit Auckland Woman with the intent of simply ‘getting off the couch’. It had been a couple of years (and a few extra kilos) since I had done any real exercise and I was fairly unfit, lacking stamina and, by comparison, low in energy. Because of my level of fitness I signed up to a first (then a second) CrossFit Auckland Woman’s programme.
- The first obvious thing to me (apart from not being able to sit down easily on the toilet/chair…couch, for 2 days after a squat workout!) was the encouragement Lisa and Alex gave to the team – irrespective of ability. They take a holistic view of exercise and would constantly link it back to real life – e.g. practicing thrusters will help you get that heavy suitcase onto the top shelf of your wardrobe or carrying these weights in each hand will get you stronger for carrying shopping!
- The second most important thing was the technique. Previously I would throw the weights on a bar at a gym and go for it… at CrossFit Auckland the ‘not negotiable’ is the technique and protection from injury… we spent hours (no exaggeration) learning how to pick up a bar (or anything of heavy weight) from the floor. At a guess I would say that over half a class is spent on learning technique. Not once did I get an injury from doing what I was told! What I did get was fitter and more able to function in day to day life without ‘niggles’. Any injuries I might have had in the past have been assisted by the technique’s learned here. I understand more about how my body works.
- The third thing was nutrition – I had really become a bit of a vacuum cleaner for rubbish food – and put simply ‘bad in, bad out’ – The supporting nutritional advice got me out of bad habits and into good. Coupled with the exercise it was a winning combination.
So where am I at now?? I have had 2 weeks in the ‘big kids’ class. Following a similar format to the CrossFit Auckland Woman’s classes, there is a WOD (Workout of the Day) and while technique is still very important most people know how to do it – so the workouts are longer, more intense and just harder! Going to these classes initially scared me half to death! I really felt like the rookie…. But the people are so nice, I feel like part of the family where, what we do is personal and we do it together! While it could be competitive, competition tends to be focussed against you… pitched against myself, I am constantly improving and getting Personal Best times and weights.
If you are thinking that this might be too hard for you, or that you are not a muscle mutt… then this is probably exactly the right place for you – it will be hard! But it will be worth it. You will build muscle, but no one ever complained of a better toned body – did they?? So just do it, you will not regret it for a minute! - Ange Neely, Mum and Consultant
I am 55 and started CrossFit 5 weeks ago. I found the first week very scary but with the endless patience and boundless enthusiasm of Alex I am now doing things I wouldn’t have thought possible!! The workouts are always a challenge, never boring and knock every other gym into a cocked hat. I can’t wait to see what shape I will be in after the 12 weeks are up. Alex and Lisa, your enthusiasm is contagious and you are to be congratulated on running an excellent programme. Thank you.
I want other people like me to know that I am no super fit athlete, just an ordinary middle aged mum – CrossFit does work for everyone no matter your age or stage in life. - Diane James, Mother of 4, Recreational Tennis and Golfer
I’m not sure about my weight loss because I haven’t been taking my measurements or weighing myself but I have definitely noticed that my clothes are getting looser and my body shape is changing. I’m sure I have lost body fat because I feel a lot more toned.
Weight loss was one of my goals to begin with - I used to be quite obsessive about the scales and would get really frustrated if I didn’t see my weight going down but now I don’t care what I weigh I just want to look and feel good, improve my fitness and increase my strength.
I love CrossFit – it is the only fitness programme I have done where I have seen such great results in such a short space of time and is also enjoyable and makes you feel so good. It’s changed the whole way I look at diet and exercise and I would recommend it to anyone. - Jo Browne, CrossFit Auckland Women @ 6wks
Rachael & Trish. CrossFit Mums
CrossFit isn’t just for “athletes”. Anybody can do it…including pregnant women. I had been going to CrossFit Auckland for about two months when I became pregnant with my first child. After reading a couple of books and websites I decided to quit CrossFit, as they all talked about “taking things easy” and not doing anything strenuous – which definitely ruled out CrossFit! I spoke to Lisa, who gave me some really good advice that I could continue CrossFit at my current capacity providing I had doctors clearance and was in good health. But I would need to ensure I didn’t overdo it, taking small breaks and listening to my body. So I decided to keep going and see what happened.
What happened was a further three and a half months of excellent exercise. The coaches were really fantastic. They all kept a close eye on me, ensuring I didn’t overheat, run out of breath or push myself too hard (something that was hard to do after punishing myself previously at CrossFit). I could do all the same exercises and workouts, but just had to take a little longer, and reduce the weights or reps on occasion. As I neared the end of my second trimester and the bump started to get in the way, the coaches always had plenty of ideas to alter the WODs to ensure I still got a great workout, while keeping me and the baby safe.
I finished at CrossFit Auckland about halfway through my pregnancy. I am really grateful that Lisa convinced me to keep going. I got to keep up a good level of fitness, and it helped me keep my weight gain well within the recommended guidelines. Because the movements done at CrossFit mimic everyday movements I believe continuing CrossFit helped my body adjust and cope with the physical changes of pregnancy. And working out at CrossFit Auckland ensured that I was receiving professional guidance and supervision the whole time. Thanks heaps to Lisa, Alex and the team – without your guidance I would have chucked it all in immediately and missed out on all the health and fitness benefits I got through the early stages of my pregnancy.
- Patricia Smith, Mum to be
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CrossFit Women are Fit, Healthy and Strong
PMS and Period Pain – Diet can make a difference.
Author: Julianne Taylor – 23 October 2009
Approximately 30% of the female population suffer from Pre Menstrual Syndrome (PMS), and for about a third of those it is severe. About 10 percent of women have severe dysmenorrhoea (period pain).
PMS appears to be linked to a genetic defect in the normal synthesis of Gamma Linolenic Acid (GLA). This essential fatty acid is the building block of several groups of prostaglandin hormones. Research indicates that women with severe PMS have GLA levels 80% lower than women without PMS. Some studies show women taking a GLA supplement (found in evening primrose and borage oil) get relief, however other studies found that there was no benefit. Read More…
Period Pain – Causes and Treatment
Gloss – latest fashion, beauty tips, health advice, celebrity gossip and more… – Friday, 04 June 2010
Women and Body Image
by Thera Storm - June 11, 2009
A recent survey cited that over 40% of women hate their bodies. Another survey stated that women fret about their body image every 15 minutes.
These statistics are not surprising to me. It was only a year ago that I felt the same way… Read More…
Breast Support During Exercise
CrossFit Women, are you aware of the importance of good breast support during physical activity?After a few ladies enquired about our Under Armour Sports Bras, I thought you’d all be interested to know a little more about the importance of wearing a sports bra during exercise. Read More…
CrossFit, Pregnancy and Post-partum
Thank you to CrossFit Mom for allowing us to re-produce and link this outstanding information for exercising pregnant and post-partum women. We hope it is useful in making an educated choice about what is right for you and your baby/ies. NB: All information on CrossFitAuckland.com is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.
Did you know?
Women who exercise during pregnancy:
- Have reduced weight gain and fat deposition during pregnancy
- Have fewer pregnancy discomforts
- Report a more rapid physical and emotional recovery from delivery
- Tend to have easier, shorter and less complicated labors
- Have less need for pain relief during labor
- Have more stamina during labor
- Increase their aerobic capacity
- Decrease their susceptibility to illness
- Increase their energy level
Babies of exercising mums:
- Have significantly lower heart rates than babies of non-exercising mums
- Are better able to cope with the stress of birth
- Have a greater ability to adapt to life outside the uterus
- Are more healthy at birth
- Are leaner at birth and tend to stay lean as they grow
- Sleep through the night sooner
- Are better able to self-calm
- Score higher on tests of general intelligence and oral language skills
- Have decreased risks of cardiovascular and metabolic diseases later in life
- Mothers, who ingest Omega-3 during pregnancy, have babies with advanced levels of attention spans, which can last well into the second year of life.
1st Trimester
Do’s and Don’ts
In the 1st trimester, there are only a few things to be careful of. For most women, it is ok to lie on the back until 12 weeks, so you can still do sit ups. If you were already doing CrossFit before you became pregnant, you should still be able to perform most exercises. However, it is recommended that you reduce weights on Olympic lifts and exercises such as kettlebell swings. Read More…
2nd Trimester
Do’s and Don’ts
In the 2nd trimester, more changes in your body begin to occur, and workouts need to be adjusted accordingly. Read More…
3rd Trimester
Do’s and Don’ts
In the 3rd trimester, there are a lot of changes. Your growing belly will be in your way for a lot of exercises. Read More…
Post-Partum
Do’s and Don’ts
In the post-partum phase, you can begin to get back to your normal workouts. The main things to watch for are ballistic movements; take care of your ligaments and listen to your body. Read More…
Scaling
Your CrossFit Auckland Coach will assist you with Scaling of WODs and/or selecting alternatives for any exercises that become uncomfortable, or those on the “no-go list”. Read More…
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