Stoked! I emailed the crossfit Auckland branch to see if they knew anything about plans of Crossfit coming to Palmy. They replied saying that a dude is planning on setting one up! I got his email address, we are gonna have a chat about it over a beer when he gets back in the country.



My mate got me on to crossfit. It’s a website/blog where they post a daily workout, and the community post their times/reps in the comments section. The cool thing about this is the workouts. They’re different every day, they’re high intensity, they include functional exercises that benefits everyone, and best of all, they’re scalable for everyone!

I’m definately going to look further into this and take on some of the WODs (workout of the day). The random/different exercises every day interests me the most, your body wouldn’t get used to the routine like your normal programs. Would make rugby training and game day seem like a walk in the park ­čśÇ

Heres a couple vids, WOD:GI Jane

2 Min Defence (awful music):

Josh Everret’s smashing of Crossfit’s King Kong WOD:

Stretching and Joint mobility

September 13, 2008

Found this wicked thread about joint mobility and stretching. The last video, Boris’ Squat RX video is pretty good. Found this on blog feed at

Can’t wait to start doing these once i can bend at the knee!

I’ve been interested in sports nutrition (well, what I need to eat for best results) for quite a while. I have had a couple of online attempts and getting some good info on the subject but had failed miserably. Until last night when I stumbeled on this gem: The Weight Trainer’s Bodybuilding┬áDiet – How to Maximize Your Muscle with the Right Diet at It covers when to eat relative to your training and the training type, and what types of food to eat, and how much of each type. Brilliant! A brief summary of the document:

The Least You Need to Know

Don’t worry too much about the finer detail of calculating quantities if you don’t wish to. The detail is there for those who can use this precision, but most people don’t. Experience and getting to know how your body works is probably more important, as well as trial and error within the information provided here. Check out these main points.

  • Eat some protein and carbohydrate about thirty minutes before a session.
  • For sessions that proceed considerably longer than an hour at moderate to high intensity, and include cardio, take a sports drink during the session.
  • Eat some protein and carbohydrate immediately or within 30 minutes of the end of the session.
  • Don’t use protein supplements excessively. You can get the required amount of quality protein from lean chicken, fish, soy, skim milk and some red meat.
  • Some weight trainers do better with six smaller meals a day rather than three larger meals. Don’t fret about this; it doesn’t suit everyone. However, always eat breakfast.
  • Eat a healthy diet low in saturated fat and cholesterol and high in fruit, vegetables, beans, whole grains and quality monounsaturated and polyunsaturated fats in nuts, seeds and oils.
  • Drink plenty of fluids to replace water lost. Beverages like tea and coffee contribute to this. The diuretic effect of these drinks has been overstated.

The dude (Paul Rogers) seems quite nutral, and best of all, hes not trying to push a tonne of products/supplements down your throat! Check it out.

On another note, last night I also stumbeld accross this article about tight muscles and stretching etc. Talks about the different approaches to remidying tight muscles.

100kg baby!

August 6, 2008

I’ve finally managed to join the hundy club. Just weighed in at 100kgs tonight, was quite a shock since last time i checked i was 97kg. Jeff (my trainer for the offseason) & I have set the goal of 105kg for next season. I will lose a bit when surger rolls around in Sept but I should be able to get it all back on in the timeframe. I’ll shall try my hardest to post my recovery after surgery… shouldn’t be too hard since I won’t have much else to do lol.

Super amped and motivated at the moment! Yusss!

Tonight i smashed out 6 reps of the 52.5kg dumbells on the bench! Super stoked! Only 1 more dumbell set to go up to then i would’ve done the heaviest in the gym. But, that only means the only way to go up after that is the bar… which i loath ­čśŽ

My new gym program

January 23, 2008

Ok, I’ve finally sat down and figured out my new ultra-awesomo gym program for the next 6 weeks.

First I created a list of gym exercises that I have warmed to. This makes it a little easier to organise & pick what exercises to throw into each rotation.

I have two programs that im gonna alternate each week. Each rotation (2 weeks) ill drop my rep target for each set by 2 reps (eg: 9,7,5). Each program consists of a two day split of [chest, shoulders, arms, core] & [legs, back, core]. I will superset the paired sequential exercises.

Week 1, 3, 5:

Split 1:

  • Chest
    • Barbell bench
    • Incline dumbell bench
  • Shoulders
    • Power pulls (barbell deadlift to upright row)
    • Rotator bar (barbell shrug , raise elbows at side to shoulder height – elbows at right angles, then anterior raise with elbows locked as they are)
  • Arms
    • Chin-ups (underhand)
    • Lying tricep ez-bar extentions
  • Core
    • Leg Raises
    • Swissball Woodchops

Split 2:

  • Lower
    • 2 finger squats (front barbell hack squats)
    • Leg press
    • Straight leg deadlifts
    • Abductor swings
  • Back
    • Bentover Row
    • Lat pulldowns
  • Core
    • Leg raises
    • Swiss woodchops

Week 2,4,6:

Split 1:

  • Chest
    • Swiss dumbell bench
    • Incline barbell bench
  • Shoulders
    • Anteiror single-arm dumbell raises
    • Power barbell shrugs
  • Arms
    • 21’s barbell curls
    • Tri cable pulldowns
  • Core
    • Lying bench leg raises
    • Weighted swiss crunches

Split 2:

  • Legs
    • Squats
    • Leg curls
    • Split squats
    • Eccentric lateral cable strides
  • Back
    • Barbell pull
    • Back extentions
  • Core
    • Lying bench leg raises
    • Weighted swiss crunches

Hopefully with the alternating programs & updating them every 6 weeks with new exercises ill get enough variation to keep shocking the system.

Also comparing this program with a max set count of around 12 per session i should be able to workout more intensely than my previous prescribed program  of 40 sets (of 9 reps) per session.

I’ll keep ya updated on how its going ­čÖé

┬áMy current program is pretty good. It’s a hand me down from one of the AirNZ Cup players so it should be what I require. It currently involves 2-3 sessions a week. Each session involves a FULL body workout which takes me just under 2hours! (Which is supposed to be way too much time in the gym). It consists of 3 supersets of 3 exercises of 6 sets of 9 reps. I must say that i’ve finally got used to the supersetting everything, and the 6 sets. It was such a struggle at the start! I have two different routines that i swap weekly. Then every 6 or so weeks i get an updated pair of routines.

Now this is all good, but my problem is that im not putting on the size I used to when I was creating my own gym program. I think this is mainly because I would split my workouts into diff muscle groups giving me more time to do more exercises for each muscle group. A huge pro of my current programs is being introduced to new exercises & the rotation of new exercises. I find it a bit hard periodising and rotating enough different exersies into my own program. My new plan is to create a new program with a 2 day split. Sessions will be  mon-sat mornings. Im used to gyming at 6am now, hard part would be doing it 5 days in a row. I used to hit the gym 6 days a week so i think i can handle it. During the rugby season ill only be able to gym mon-thur, which is better than 2 sessions that I could only allow myself when i was gyming at night. (Tue & Thur were rugby training, fri night off cos game sat, sun = recovery).

New gym project action list:

  • create ultra-massive list of gym exercises (categorise by muscle group)
  • look into perodisation that will suit me
  • create 2 alternating gym program
  • get into a good sleep pattern so i can continuously hit at 6am
  • buy more protein
  • look into creatine prices & see if i can afford it