10am til Noon. Not limited to lifting, you can work on your body weight skills or anything you like really. Don’t forget about Benchmark Training, still time to hit a “Girl”, “Games” or “Hero” workout. You can also use this time as an Open Gym Session, just make sure you have a plan.


Break Before You’re Broken

“But what if I can’t do it unbroken?”

From time to time, I hear this posed as a legitimate question from athletes as they read over a workout description. They look at the movements, the loading and the rep scheme. They assess their current capabilities. Quick math is done in their heads.

Their facial expressions change and the question shoots out of their mouths: “What if I can’t do this unbroken?”

My answer is always, “Well, then break it up.”

Got Gym Goats? (Welcome to the Club!)

Goat: (n)

  1. Something at which you suck
  2. A movement at which you need to improve
  3. A great opportunity to practice humility
  4. Those damn things that keep me at the gym and haunt my dreams! Argghhhh! Omg, I hate my freaking goats! They’re making me crazy!

Whoops. Sorry. I guess goats are a trigger word for me.


Still awaiting the final numbers from Darwin. But thanks to all 38 of you who took on these workouts in an effort to keep the banner. Great to see some relative newbies like Hayden, Liz, Jo and Jess give it a go.

Heaviest Front Squats: Paule 102.5kg Matt 145kg

Highest Score Workout 2: Paule 190 Ra 225 Reps

Highest Score CHAMRAP: Paule 263 Dylan, Woodrow and Ra 270 (Finished the HSPU)

Top 3 Scores: Female- Paule 658, Tracey 602 and Yvette 588. Male – Ra 755, Dylan 721 and Matt 711.


MaD Bandits vs Upper Hutt CrossFit – 5-0 to Upper Hutt


MaD Strength vs WOF CrossFit – 4-1 to MaD Strength

MaD Strength and WOF

Lots of Pics from both the TTC and NZFL on our facebook page 🙂