We did a run endurance session a couple of weeks back here are a couple of good links discussing the whole barefoot/minimalist shoe concept.

The simple path to minimalist running.

Runners World – Dare to Bare.

BaD As update:

Ladies, you need to sign up HERE now! This is the last day to register and get a T Shirt. From Monday a $25 donation will get you registered but no T-Shirt.

Guys, you have to sign up HERE for the boys workout on the day. If you are not signed up, you don’t get to play!

“As Crossfit continues to grow, you will be seeing affiliates that chase performance and train for the sport of fitness, and you will be seeing affiliates that focus on GPP and maintaining a healthy lifestyle. All of us should embrace this and not debate about who is right and who is wrong. It all depends on what your goals are.”

What do you think we do here at MaD CrossFit?

BaD As update:

Ladies, you need to sign up HERE as soon as possible, slots are selling out fast. A late registration fee of $15 will be applied after May 21, in addition as T Shirts will have been ordered by then, you will miss out on a classic Bad As T.

Guys, you have to sign up HERE for the boys workout on the day. If you are not signed up, you don’t get to play!

PRODUCTS

Nuts on line

Where to get good food locally HERE.

For Coconut Oil email Lou@madcrossfit.com

For other Coconut products Zenian

INFORMATION

Robb Wolf

Mark Sisson

Whole9

Weston A. Price

Another take on Healthy Diet Principles HERE.

and now a few words from the man himself.

I’d spent the better part of a year working in Afghanistan, and after taking some time off and traveling around a bit, I met a Kiwi and followed her here to New Zealand.  Training solo in a place like Afghan for a year isn’t nearly as much fun as being a part of a community.  I emailed Matt and Donna with hopes to shadow at their gym in order to get my mindset back into training others and to experience that ‘community feel’ again.  Little did I know I’d not only gain from their knowledge and experience, but became part of a family too.  With every CrossFit certification available, Matt and D$ have been invaluable in helping me work on my technique, skills, and mobility.  Coming from the military, I relate to and appreciate Matt’s professionalism and structure, and it’s quite obvious how much Donna has put her heart into the gym, and how much she cares about all the members at MaD.  They’re two coaches who’re one of a kind, and New Zealand is lucky to have them setting the standard for CrossFit here.  Everyone at MaD not only welcomed me as a coach, but made me feel at home as a friend and part of the family.  From walking into the Dyson’s kitchen and making myself Brekky,  invitations to ‘lady lunches’, invitations to the NZ S3V3NS, to drinking the tap dry of Porter at Speight’s Ale House…  I’ve managed to gain LOADS of photos and awesome memories.  Enough to make me want to come back!

The past four months of traveling, working and living in New Zealand have been some of the best of my life… wait, wait, they’ve been CHOICE!  I’ve grown and learned HEAPS from all the places I’ve been, the experiences I’ve had, and the people I’ve met.  I hadn’t planned to stay in NZ for as long as I did, and most definitely didn’t consider its potential as my home.  However, coaching at MaD, and living here with my beautiful PARTNER, Josie, who welcomed me into her family and life, calling NZ home is more than just a possibility now, it’s SWEET AS BRO!

Thanks to all of you who’ve made my stay so much fun, and No worries mate, I’ll see you sooner than later.

What’s a BBQ without a bit of smoke?

Some of you may have noticed Coach Donny and Faye were missing from  the BBQ. They had a good reason, and are now the proud parents of a bouncing baby girl. Congrats guys

One for all you Endurance Athletes: How to use CrossFit like a Triathlete. We are holding a Run/Endurance skills session on May 5. This will cover some basic run skills and how to incorporate CrossFit Endurance workouts with what you do here in the gym.

Bad As 3 is coming up on Saturday Jun 2nd. Ladies this is your event so sign up HERE. Guys if you would like to volunteer to help out please let us know. In addition we are having a guys workout following the ladies competition at about 1pm so sign up for that HERE.

Best wishes to Nick and Amy for their impending wedding on the 19th.

We love this set of gym rules from CrossFit New Zealand. Consider them MaD’s rules as well.

Are you coachable?  Do you have the commitment it takes to maximum your coaching experience? The quiz below developed by Robert Kiyosaki  will shed some light on your potential for accepting coaching.  If you fail this test you might need to retrench before investing in the coaching process.

1.    I am willing to make the coaching process an investment in myself. I view it as a long-term approach to creating changes in my life. I am not looking for a quick fix.

2.    I am ready to do the work necessary to get me where I want to be, and I will let the coach do the coaching.

3.    I am willing to change any self-defeating behaviors that are creating a barrier to my success.

4.    I accept responsibility for my actions and will not expect the coach to “fix” me, because I know I’m the only one who can make it happen.

5.    I have adequate funds to pay for coaching and will not regret the investment. I view coaching as a worthwhile investment in me, not an expense, and I will not allow finances to be a barrier to coaching.

6.    I am willing and able to be completely truthful with my coach, and I’m ready to hear the truth from my coach even if it is uncomfortable at first.

7.    Coaching is the appropriate process for the changes I want to make.

8.    I am able to commit the time needed to make and keep scheduled coaching sessions and to do the field work that my coach asks of me.

9.    I’m open to trying new things when my coach asks me, even if they aren’t completely comfortable or I’m not convinced they will make a difference.

10.  This is the right time in my life for me to accept coaching.

Now score yourself:  If you answered “no” to two or more questions, you will need to make some adjustments, either in your lifestyle or in your expectations of coaching, before coaching will be fully effective.

Make the commitment, come in with a plan, be consistent.

Best of Luck to Dustin, he is flying to Dubai to compete in the World Professional Jiu Jitsu Championship 2012.

A great example of a man with a plan. Committed, Dustin has trained hard as well as smart. Taking care of his rest, nutrition, while making time for family, we can all learn from Dustin.

Make a plan for your own success. Like most things in life, if you have a plan, make goals, and prepare you will be successful. Book in your workouts like appointments and KEEP them. Get more out of your training.

Now Milo, he had a plan.

(By Jack Gaines)

With it being an Olympics year, and us being interested in getting stronger, here is the story of Milo of Croton.  He was one of the early Olympics heroes (think 3,000 years ago Olympics).  He won 6 Olympic crowns in wrestling, and they still participated only every 4 years back then too.  That’s right, his wrestling career spanned over 25 years, whereas nowadays athletic careers at the pro level last 20 years at the most and that’s in lighter contact sports or positions.  It’s definitely unheard of in wrestling.  The reason why he is important (yeah, 6 Olympic crowns is important, but there’s more) is because he is considered “The Father of Linear Progression”.  His goal (you have one right?) was to carry a bull on his shoulders.  He knew that he couldn’t lift a bull onto his shoulders that first day, so he found a bull calf and carried it around.  He picked it up and carried it everyday because every day it was just a little bit bigger than before.  The bull calf eventually grew into a bull and his body was used to the slowly increasing weight, so he was able to lift the heavy load.  The moral of the story?  Strength gains are a slow, but steady, process.  Little by little you should be getting stronger and putting more weight on the bar to continue to force your body to adapt to heavier loads.

For those interested on Olympic Weightlifting here is Coach B “Jumping Position, Landing Position” with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov]

If you are wanting to still hit a workout, checkout our link to bodyweight workouts under TOOLS on the left hand side of our home page or just click HERE.

•   Stay hydrated. Studies conflict on whether H2O is the answer, but fending off dehydration could help — and it certainly won’t hurt.

•   Get your vitamins. Whether you get ‘then through coconut water, bananas, or a multivitamin, potassium, magnesium, zinc, and vitamins B, D, and E could all help fight cramps.

•   Jump around. Workouts involving explosive movements like jumping (a.k.a. plyometrics) could help keep nerves from tiring and causing those cramps.

•   Warm up and cool down. A full warm-up and cool-down, including stretching, could keep cramps at bay.

The Takeaway: Muscle cramps can quickly impede in your workout. Try these tips to prevent them, and read on for ways to get rid of them once they start.

BBQ for Rocky and Zac April 20

Rocky is going to the USA to work and travel for 6 months starting in June. We will miss her greatly, she has been a great asset to our community. The good news is she will be back!

Zac is heading back to the USA for the first time in a year! I am sure his family and friends there will be happy to see him. Saying goodbye to Zac will be a great loss to MaD. He has been a great coach, workout partner and friend. You are welcome back any time Zac! He will be heading out May 1st.

Help us give them a big send off with a BBQ immediately following the Friday night class. MaD will supply the meat, just bring a dish to share and what ever you like to drink.

Bad As III

Save the date for Bad As III, June 2, 9am – 12pm working on details. This will be a women’s weightlifting event with a short strongman met con thrown in for fun. There will also be a men’s workout immediately after the women’s comp then BBQ. Details and registration will be released soon.

Schedule Alert for Easter weekend

Closed Friday April 6th
Closed Saturday April 7th
Closed Sunday April 8th

One Class ONLY Monday April 9th at 6pm

Booking News

Please try to book in on MindBody in advance. We have changed the default to 6 hours prior. If you don’t book within that time you can still come in. Don’t ever think you can’t come in if you don’t book in. We are just experimenting with all this to see what works and what doesn’t. Your feedback is important.

Newbies, please let us know the first couple of weeks you come into class. It is important we help you make that transition group classes.

Finally, something to think about regarding you running shoes.