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“Relative intensity”

This week on “Tips from the Trainers Thursday” we catch up with Coach Bryce as he shares some knowledge bombs and experiences on training


When I first started CrossFit around 5 years ago I walked into the gym wearing my stubbies and a singlet.. I quickly became hooked on training and wanted to be the fittest dude in the gym.

I looked at guys lifting heavier, running faster and doing cooler shit than me.
I wanted to be apart of the big boys club!

Jumping headfirst into the “RX” version of every workout before I was ready.. I remember in my first couple of months of CrossFit doing “Murph”.. I thought I had butterfly pull-ups but looking back would’ve more closely resembled a half dead fish on a riverbank..

Anyway, where I am going with this story is that looking back at the first 2 years of my CrossFit career I bypassed a lot and I mean A LOT of the essential technique and movement consistency required to do “cool shit” like muscle ups, squat snatches, handstand walking or even just completing a workout “RX”.

This in my eyes now was a mistake. I wasn’t working within the intensity relative to my ability at the time. Causing my technique to suffer and create “poor movement” I had to weed out of myself later down the road.

The progression of each individuals “Fitness” should be as efficient as possible. This means breaking down movements to their simplest forms (or positions) to build consistency and technical excellence before progressing or adding intensity.
Rather than on the flip side (or in my case) progressing to soon and having to go back to square one to re learn proper form!

This progression for one person may be slower than it is for another and you know what? That’s ok!
We are all coming along to CrossFit Kia Maia with the overall goal to improve our health and that is a long term commitment that needs constant attention.

A couple of months of dedicated technique work isn’t a big deal in the big scheme of things!
Rather than thinking “I want a muscle up” think “I want muscle ups”
This will change the mindset of “I just want to get my ass on top of that bar” to “I need to move better in order to get my ass on top of that bar for multiple reps”
And the best part of it is that you all have access to coaches who LOVE to share their knowledge and help!

So to round up my little “Thursday tip”
Know your current “relative fitness level” own it, excel at it and then progress! Step by step towards the best possible athlete you can be!

Bryce

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TIPS FROM THE TRAINERS

Have you thought about your goals for the year?

This week we catch up with Coach Asuka, as she shares her knowledge on goal setting and mindset towards this.

How do you know if you’re getting stronger, faster and fitter? What do you do in your training sessions to get you there?
At the beginning of every year I buy myself a diary. It’s a habit I’ve had since I first started Crossfit.
In the diary I have a section for key movements and the variations of each that I want to track e.g. full Snatch vs power Snatch, 1RM, 3RM, 5RM, pull ups (strict, Kipping, butterfly – max UB), handstand walk max metres etc. Various hero wods and open workouts are also in there with previous times and rx vs scaling written in.
Every training session I record the WOD, my time and whether I did it rx or a variation. If I’m weight lifting, I’ll use my book to make sure I’m doing the right percentages based off my current 1RM, and write the weights I did that day. If I PB, I cross the old number out and write in the new – makes me see I am making progress 🙂

I know sometimes it’s hard to know if you’re getting better, stronger, faster or fitter. I’ve found by using my diary it keeps things in perspective and occasionally I surprise myself when I check my numbers! E.g. 3 years ago my max SN was 60, now it’s 68.5. Max pull ups were 18, now 30. Yes I have kept the diaries and checked!
It’s not that I go back and look back on the daily tracking, but the act itself keeps me accountable, to be consistent with my training.
Another page I have is my “goats”page – the stuff I need to work on. Yes folks I write it all down in a list – muscle ups, wall balls, rowing, AD, handstands, rope climbs, cleans… the list goes on! So if I have extra time before or after a WOD, I’ll check my book and try to work on them, OR focus on them if they are in the programmed workout. Small gains through consistent practice. 
And finally I do have a page on goals. Key lifts and movements and where I want to be with each one at the end of the year. The important thing is to make these SMART goals ( specific, measurable, achievable, realistic and timely). E.g. I want to go from 1 ring muscle up to 3 unbroken muscle ups by Dec 2019.
It’s a bit old school, and I could move it to digital, but something about being able to do a lifting session, open my book and see I PB’d the lift and to write my new max down gives me a sense of personal achievement 🙂 You might have a system yourself, or you can log your scores in wodify. Wodify didn’t exist when I started and I’ve just carried on my book system as it works for me.
In terms of daily training – having goals, consistency, focus and patience are key things, so here are some things I’ve learnt, which you might be able to apply to your training.

  1. You vs you. It’s not about coming first in the class or beating the person next to you. Its about pushing yourself, staying focused in your lane and what You’re doing, not what anyone else’s doing.
  2. being efficient with good technique. By focusing on good technique you can end up going faster than if you just focused on trying to go fast.
  3. Resting in workouts. From the time you drop the bar start counting in your head 3, 2, 1 GO. ( if I’m tired then I start at 5 ha ha). At the point of GO make sure you’re set up ready to pick up the bar again.
  4. Plan the rep scheme based on weight, WOD length, and how you’re feeling that day. Fail to plan, plan to fail as they say – so if you decide on 5-5-5, stick to it. Or if one of your “goats” are in the wod set a mini goal e.g. “ok so try pull xx on the rower each round”.
  5. Lifting heavy. If you’re going for a max have a mental game plan eg you could tell yourself “same weight, same weight”, so after each successful lift, add a bit of weight on, don’t think about what the new weight is, tell yourself it’s the same as before and go for the lift. I use this to try trick myself occasionally to get that PB!
  6. Breathe. Easy to take this for granted, but use it as a factor you can control that helps you move through the workout efficiently, e.g during transition, getting back in control during row etc.
  7. Have fun! At the end of the day it’s about doing something we love surrounded by a bunch of awesome people. So thank you to everyone at Kia Maia for making it such a great community, nowhere else I’d rather lift heavy and get sweaty at than with all you guys!

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Thursday Tips from the Trainers

This week we catch up with Coach Sef has he shares his knowledge…

Get to the Balcony.

Meditation. A dirty word to some, often linked to some high level spiritual woo woo and for a long time I bought into the stigmas surrounding it. Popularised recently by a bunch of high level self improvement specialist asking people to go deep when they had no depth to them themselves was just a huge turn off.
My coach/mentor saw me battle with this story for a long time, until one day I caved. The crux of my caving, after a long discussion about spirituality and leadership, I was asked “Do I want to be a better leader?” Being young, I question his questioning. How does meditation, and how will meditation allow me to be a better leader?
As those words came out of my mouth, simultaneously something clicked. Leaders have a higher level of self awareness. They are able to see the game/ the business decision/ the conversation/ relationships, in slow motion and holding multiple perspective. Some call this being in the zone.
Im not here to be your spiritual guide, and help you into meditation. If you finish this read, and think maybe I will give it a go that is totally for you to act on. But here is the truth is whether you are an avid meditator or still coming to grips with its benefits you are in luck. There are elements of the meditation process that will have positive implication on your ability to show up and show out. On the gym floor, in the board room, at home. Processes that will have you stepping into being better leaders for yourself and for others.
If the above seems like some high level bullshit, excellent! Let me break it down a little further for you. Meditation does the exact thing that the worlds best leaders do. Meditation is the practice of observation. The reason this is some hard and at the same time of great value for us is that we speed our lives looking through our own eyes, immersed in our own experiences as if this is the sum of all reality. I hate to be the one who ruins christmas, but your experience is merely an interpretation. One that is artificially tainted by our brains inability to process the million bits of information flying at us per second. Sprinkle your emotions to this mix and…well..we have a misguided user experience. Meditation then is a practice of dissociation so that we the user can observe our

thoughts, and feelings as the come and go. Meditation is a simple tool to give you a better view from higher ground, free from your biases and comforts.
So why are we talking about this in a crossfit training blog…? Ever finished a test, workout, competition, and thought to yourself…”goddam I could have done better!” What if I told you that you were right. You were right, but in that moment you did have the capacity to see the whole picture, and as a result your mind had overridden your physical capabilities. Here you don’t need a spiritual guide to get you into a higher state of self awareness. But Rather just a point of access in order to lead yourself to better performance, better habits, and just being a better human.
Stay with me.
Effective Leadership has Two Sets of Eyes
What does all this hocus pocus have to do with leadership, you ask? Well, Harvard University’s Ron Heifetz, the man responsible for the framework of​ adaptive vs. technical leadership​ that is so critical to the personal development, says great leaders, like great athletes, must be able compete in the field of play and see the game as a​ whole simultaneously.​ Boom!!!!Mind BLOWN!
This supposes that there are two perspectives that great leaders toggle between to be effective. The first view is “in the fray” and is most common amongst leaders because it’s in this position that leaders have two feet on the ground, making moves. This is your training. Your hustle. Your general day to day grind.
For great athletes, leaders, and even meditators this view isn’t the end all be all, however.The other, more rare side of the leadership coin is what Heifetz calls the “balcony view”. It’s from this higher up, dissociated view that leaders can remove themselves from the fray and see with greater perspective the dynamics at play. This, like meditation, doesn’t just afford the space for clarity and

more accurate information, but it provides a separation from the emotions that tug at us down on the dance floor so to speak, amongst the action.
How to Guide: The Balcony View
Taking on the balcony view perspective, not unlike the observer role in meditation, would have the ability to distance one’s sense from our biases, emotions of the moment, and personal narrative to consider the entire field of play. If floating your consciousness out of your body to higher ground sounds like an act of witch craft to you, you can toggle through some helpful thought experiments with the following questions:

  1. How does this scenario look and feel from the other(s) experience?
  2. If I was the other players on the team, what would my needs be individually?
  3. If the group had its own mind, what would it be feeling?
  4. If the group’s highest purpose had a voice, what would it be saying right now?
  5. These questions remove you from your own, limited perspective. What is more is that the dissociative properties of both meditation and taking Heifetz’s “balcony view” have distinct training benefits. This move to get outside one’s self opens the observer up to blind spots unobservable from the workout floor. Think, what is the story I tell myself, every time I get uncomfortable in the a workout and hold back. The information we gain here allows us to make choices to push outside our comforts and choose to get comfortable getting uncomfortable.
    For athletes and leaders that not only need the best information to make the best decisions but need to evolve themselves and their attitude to competition, this is invaluable. What does more evolution mean for a leader and his team? It means growing themselves into bigger boats to weather bigger storms and sail bigger seas. It means consciously choosing to fight for every rep. It means taking a deep breath and picking up the bar again.
    Next time you are at the top of a rope climb, pause for a second. Take a look around. You are doing the thing, while taking in the whole picture of the work ahead and around you. If this meditation thing seems of some sort of benefit. And you are actively wanting to take your performance and leadership of self to the next level. Feel free to reach out. I have my own practice, which works for me, but do not claim to be a specialist nor an expert.
    Happy observing.

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Tips from the Trainers


Today we catch up with Liam, and he shares his knowledge around injuries and bouncing back.

INJURIES 

Injuries are unfortunately one of those things that come and go throughout a year of training, some minor niggles and some more serious (touch wood). Having suffered my fair sheer of majors in the last few years I wanted to throw some mindset approaches out there for you guys to adopt if necessary. 

1. Accept that something has happened. It’s always hard to accept the fact you have an injury (major or minor) especially if you don’t get them often. So step one is recognizing when your body is feeling pain or discomfort that isn’t muscular development. The only way forward from this point is to address this through the appropriate channels, come and talk to the coaches and/or go and see a trusted physio (we can recommend some). 

2. Putting in the work. Now that you have an understanding of what the injury is and have a plan of attack from either us or your physio it’s time to do the hard yards. This sometimes means biting the bullet a little bit with class workouts and doing what you have been prescribed instead of “the fun stuff”. Rehab can come in many forms weather its exercises, mobilizing, stabilizing, tissue release, strengthening, rebuilding, whatever it is the harder you work on what needs to be done the sooner you can get back to REACHING YOUR FULL POTENTIAL.

 3. Mission accomplished.   So you have come to the end of your rehab and are integrating more and more into the programming. This part is all about expectations, you can’t expect to out-perform your “pre-injury self” straight away. All good things take time and this is now the time to ease your body back into a bigger work load and start getting used to your shiny new abilities from your healed injury! 

Lets be real, Injuries suck no matter how big or small, sometimes it’s the small ones that stick around the longest. So we need to have a FIX IT NOW, FIX IT RIGHT approach so we can get back to training to reach our full potential. Last point is don’t be afraid to chat to other members and the coaches about any issues! We are all hear to help and lift each other up! 

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Coaches Tips Thursday


Heavy lifts/Olympic Lifting.

Seeing that Oly is my favourite it seems like the best place to start. One of the things I love the most about Olympic lifting is that the bar never lies, 100kg today is 100kg tomorrow but how that 100kgs feels, is always up to me, and my mindset. 

I like to approach my lightest lifts with the same intensity that I would with the heavier ones. That way, I set myself up for success by carrying the energy right through the workout rather than trying to turn it on in the hardest moments. 

When that bar gets heavy, I use visualization and breathing. 

Before the lift, I’ll run through it in my mind and visualize myself performing it, catching the lift and finishing exactly as I want it to turn out, and how happy I feel when that happens. Then, as I walk up to the bar I’ll take 3 short sharp breaths to pump myself up, replay that visualization and then I always shout “C’MON!! You got this” – *shouting happens inside my head obviously* Imagine the looks I’d get if I did that out loud haha 🙂 

Important to note that even if I didn’t get the lift as I intended, the visualization is a great place to go back to and feel good about the lift and trying again. 

How I manage the dark place in WODs. 

When WOD’s get real tough and disgusting, which is pretty much every WOD for me, and I’m blowing bubbles trying to survive, my main strategy is always to break the workout down into smaller sections. 

I set myself mini goals to achieve rather than being consumed by the whole workout. 

Tuesday’s WOD was a perfect example, 3 x 8min AMRAP’s, and the last AMRAP was 12 Wall Balls 6 Burpee Box Jump overs (“My favourite”, said no one ever…). 

So naturally by AMRAP 3 which is about 2 AMRAP’s too many for me, I was toast and purely in survival mode. So rather than thinking “I have to do this for 8 minutes???” I just broke it down into manageable sections. I focused on finishing the wall balls unbroken, and knew I could catch a few breaths after that, and then “let’s just get through these burpee box jumps” I just repeat this  process and before I know it time is up and I feel great having finished and achieved what I intended. 

Just like Lachie mentioned with his strategy, I’ll also look for areas I know I can manage my breathing and catch a break, for me this is usually rowing, Airdyne or hang cleans. Those movements help me to slow my breathing and get some more energy back in the tank for the next movement. 

I hope this helps you to find your strategy and to enjoy every moment of working out and moving our bodies how nature intended. 

Keen to give CrossFit a go?

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Tips from the Trainers Thursday.

Over the next couple of months we are going to hand it over to one of our epic coaches to share their tips on how they attack WODS, Strength pieces, Mobility, Sleep, Nutrition,  taking time out from  the gym and well… all things that can help you on your way to “Reach your full potential “ 

So to kick it off Coach Lachs is going to share some tips that he finds helps him, when he is about do a big strength piece and what techniques he uses that brings him through those dark places of a workout. 

When it comes to those days in our program that shoots us above that 85+% range of all our lifts I try to attack each lift or each set with the mindset of “this isn’t heavy and you’ve done this before “ … so “let’s go one more time” I find when I have gone into it with a opposite mindset of “damn this is heavy “ (even though it’s the same weight) it feels heavy, sluggish and it just feels average. 

On days we have a Max programmed, if I’m not feeling 100% or amped. I attack the session with setting myself a goal: eg: I am going to get to 90-95% today with no misses and make every lift tidy. If I can complete this then it’s a successful session . 

When it comes to those dark places in the workout, I’m a big fan of 2 things 

1: positive self talk

2: Finding your pacing exercise. 

Let’s look at number 1 , you may think this is weird but I talk to myself like I talk to our athletes, members and anyone I train. 

“Ok let’s go, 10 more reps then you can move on” or “your moving the weight well, not many more to go” or my favourite “your just a little uncomfortable not in danger, this is getting you fitter and stronger” 

I do this to get me through, 

Because I look at it if I was to ever say to someone in class (which I wouldn’t ). “Oh yep this workout looks to hard you better just sit down over in the corner” or “ hey yep you look really tired and your struggling” they would probably stop right there, grab their gear and walk out. 

Number 2 : this will be a quick tip, but I always look at a workout and find what is the movement that jumps out at me that I can execute with efficiency and low effort. When I find this I use this to catch my breath in and reset my strategy. For example mine is Running and rowing… but like I said each person is different. 

Ok so there we go, I hope this helps and you can get some benefits and this can help you with your training. 

Like always if you have any questions then please fire away. 

Keen to give CrossFit a go ???

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What I learnt from the Open

What I learnt from the Open…

Well I’m going to just come out and say it, this has been my favourite 5 weeks so far in the CrossFit Open. 

Was it my best performance ? No not at all and not by a long shot. 

But that’s because we made it a goal to concentrate on our community and make it the most enjoyable experience they could have, and it wasn’t about myself. 

We were blown away by each and everyone of the Kia Maia crew that took part in the Open, and their performances were incredible. From new personal best weights, first muscle ups, strict hspu , pull ups or even finishing a workout that they never thought possible. 

So after the dust has settled, what should we all take out of this experience? 

Well it should be positive, sure we could sit around and beat ourselves up on not getting the score we set out to do, or breaking those thrusters or even missing a workout due to work commitments or just life in general. 

Or 

We can sit down and set “Goals” for the next open, and once we have these goals then we set “Habits” to reach them. You see that’s the beauty of the open and well CrossFit in general, it always highlights things we need to work on and hey let’s be honest if we were good at everything that HQ through at us we would be at the Games, along side the very few elite in the “Sport”. 

This is what I have spent the last few weeks doing and I suggest the same thing for you, as we always have room to grow, learn and even push our body to the unknown. If we always remain comfortable how do we really know what we are truely capable of. 

If you want to learn more on what we do at CrossFit Kia Maia and Hold Fast Strength then hit the link below. 


http://crossfitkiamaia.co.nz/about-us/contact-us/
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Goal setting

Action plan to get your goals sorted. 

We all have thoughts about creating health and fitness goals, but sometime we really struggle with how to develop a action plan. 

In this blog we will give you tips and ideas on what  helps us when we set goals. 

1: when it comes to setting a goal it has to be descriptive, meaning you want to set something right down to the finest detail of what you want…. for example: so many people want to “lose weight” but how many people want to “lose 10kg”. 

2: have a deadline, because with out a set date it is just a thought or dream it’s not something that is going to hold you accountable and give you a deadline to achieve by. If we don’t have a deadline then we can keep moving the goal post if we are not quite there yet. 

3: Outline the things that have restricted you in the past, eg: work, social life, circle of influence and if you feel any of these have limited you in achieving what you really want then try and change it. Now I don’t mean anything drastic and dramatic but there are certain things you can control and your work life/balance is one of them. So maybe have those conversations with certain people and lay your goals on the table, you never know how supportive they could be. 

4: Find accountability, whether it’s a partner, coach, friend or boss. Tell them your goals and give them a deadline. Inform them that you want them to keep you on track. Please note don’t get pissed off at them if they start to ask you how things are going or hit you up if you miss gym sessions etc. They only want what is best for you. 

5: Find a facility, coach or community. 

NO I DON’T MEAN A CULT. 

Find a place that you want to train at or with. If your training/nutrition is enjoyable then it becomes easy to stick to and doesn’t feel like a daily grind. 

Remember if you put these into play, it will become enjoyable and easy to manage. If you find the right place to train or coach then they will go through your journey with you and hey if your goals change or get accomplished to early then go through these steps again. 

Good luck and we look forward to hearing about your results. 

Want to join a Community who cares ? 

Click the link below to start your journey. 

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6 BENEFITS OF CROSSFIT TRAINING.

6 BENEFITS OF CROSSFIT TRAINING. 

1. Better Conditioning and Versatility

CrossFit programs are designed to increase physical performance in a diverse way, whether it means being able to simply perform everyday tasks better (like mowing the lawn) or preparing your body for tough competitions. CrossFit athletes train their muscles, joints and ligaments using functional movements, which means they’re useful for more than just looking good in a bathing suit. Well-rounded workouts that use large muscle groups and various ranges of motion lead to better overall health, posture, flexibility, strength and balance.

2. The Ability to Beat Through Plateaus

CrossFit is widely varied and based on compound, or functional, movements done in a high-intensity way. This type of training is considered most effective at achieving fitness results in the fastest amount of time, while also helping you break through plateaus and boredom.

CrossFit isn’t just one type of workout repeated day after day — in fact, it’s basically the opposite. By continuously switching up the types of exercises performed, muscles used and intensity, CrossFit workouts keep you from plateauing since your muscles constantly have to work in new ways. Each program itself can be adjusted to accommodate all types of people, simply by switching up the weight load, duration and intensity of the workouts based on someone’s level of physical fitness.

3.  Can help in faster weight loss 

While many people dread doing steady-state cardio exercises, yet force themselves to do them anyway hoping to lose weight, they’re not aware that high-intensity exercises can actually burn more fat and in less time.

4. Less Time Spent Working Out, but More Results

 High-intensity functional training (HIFT) or “CrossFit” provides time-efficient aerobic and resistance exercise at self-selected intensity levels. Studies show that these types of shorter and more intense workouts, coupled with control over the intensity, can increase adherence.

5. Motivating and a Solid Support System 

Something that draws many people to CrossFit and makes it stand apart is its strong sense of community. 

Thanks to the ongoing support that stems from the group-based exercise setting, CrossFitters get the added benefit of having fellow athletes to help motivate, encourage and instruct the class inside the “CrossFit Box.”

A support system is crucial for keeping you on track and helping you overcome obstacles that can keep you from exercising and eating right. Group motivation means lower dropout rates and more accountability, which often equates to better results!

6. A Community That Supports Eating Like an Athlete!

Many CrossFit athletes choose to start following the Paleo or Zone diet to get stronger, leaner, faster and improve recovery time. Of course, you can do CrossFit workouts without needing to change your diet, but to see faster results and better health benefits,  changing certain eating habits can go a long way. 

CrossFit athletes are encouraged to eat the following foods most: Lean meats and proteins (like cage-free eggs, wild-caught fish, grass fed beef, vegetables, some fruits in moderation, nuts and seeds, small servings of starchy vegetables (like sweet potatoes, yams, plantains), and plenty of healthy fats from coconut products, avocados or extra-virgin olive oil, for example.

While the paleo diet isn’t necessarily a low-carbohydrate diet, since it puts all processed foods, sugars, grains, beans and legumes off the table, it naturally means your eating way less carbs. Your muscles receive the glucose they need to repair themselves in the form of plenty of veggies, fruits and some natural starches, but in the meantime, the lower-carb intake and higher protein/fat fills you up and helps with fat-burning.

So there you go 6 benefits that can come from CrossFit training or joining a CrossFit Community. 

Want to try CrossFit? 

Click the link below to start a FREE INTRO SESSION. 


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A Early Morning Sweat Out

A early morning sweat out and it’s benefits.

Yep… I know, I have been there. You set your alarm, lay out your workout gear with the plan that you are going to hit the class first thing in the morning… 

 However a nights sleep goes by and your alarm is going off and you roll over and think to yourself “this bed is so comfy and more sleep is better”. 

However, choosing to stay in bed could mean you’re missing out on some great benefits of early morning exercise.

Establishing consistency 

There are so many benefits to training in the morning, 

the first being that it builds consistency and discipline. 

Before your busy or sometimes chaotic work day starts, you are already in taking care of yourself both physically and mentally, so that afterwards you can focus on the other priorities of your life.

 By coming in the mornings, you are eliminating the opportunity for any distractions to interfere with your workout plans for the day, making it much easier to remain consistent. If we look at the discipline side of things, this is getting created by getting up early and attacking your workout while it’s still breaking into daylight. 

Kick start your metabolism

Another benefit is that training in the morning will kick start your metabolism and help to give you energy for the day. Working out increases your metabolism and keeps it elevated for hours. 

You’ll leave feeling energized knowing that you’ve already taken care of yourself for the day! 

And you will find you will more then likely make healthier choices throughout the day with eating and water consumption. 

Avoid the night time rush. 

You will find training in the morning, you will avoid the more hectic evenings when everyone comes in to smash out the “daily workout or do “extra training”. 

 Don’t get me wrong a lot of people love this, however we understand it’s not for everyone and some people just want a good old fashion workout with likeminded people. 

 So if you’re someone that likes things a little calmer, the morning is perfect for you!

Get in and hang out 

Lastly, what is better than starting your day off with one of the Kia Maia coaches who are always ready to get you energized and prepared for the day.


So if you’re one of those people that struggles finding time in the evenings to get a consistent workout plan together, or one of those people that needs an extra kick in the right direction to get your day started, we encourage you to come check out the morning classes. You may have to go to bed and get up a little bit earlier, but give it a shot and see how it affects the rest of your day!

Want to Try CrossFit? 

Click the link below to start your Free Intro Session. 

http://crossfitkiamaia.co.nz/about-us/contact-us/


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