Every workout should bring about a change

If you play rugby, your workouts should make you mobile and strong. If you’re a netballer, your workouts should make you agile and fast.

If you’re carrying a little extra, your workouts should target your engine and burn fat.

Sometimes you’ll have a blend of each, meaning your workouts should be as agile as you want to be.

We build workouts at CFHV around the ten general physical skills:

  1. Cardiovascular/respiratory endurance – the ability of body systems to gather, process, and deliver oxygen
  2. Stamina – the ability of body systems to process, deliver, store, and utilize energy.
  3. Strength – the ability of a muscular unit, or combination of muscular units to apply force.
  4. Flexibility – the ability to maximize the range of motion at a given joint.
  5. Power – the ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
  6. Speed – the ability to minimize the time cycle of a repeated movement.
  7. Coordination – the ability to combine several distinct movement patterns into a singular distinct movements.
  8. Agility – the ability to minimize transition time from one movement pattern to another.
  9. Balance – the ability to control the placement of the body’s center of gravity in relation to its support base.
  10. Accuracy – the ability to control movement in a given direction or at a given intensity.

Varied Intensity

We use different patterns every day, so rather than “doing leg, or arm day” you’re getting stronger or faster.

Each workout is targeted to bring one or more of these benefits. What that doesn’t mean is they are always max effort.

Many of the benefits well thought out training can bring can be gained from sub maximal effort, repeated over time.

A common mistake we see people make is they watch the CrossFit Games, seeing some of the fittest people on earth doing some of the toughest workouts ever invented, and think that’s what CrossFit is all about. It’s not, however, what WE do.

These guys are the All Blacks, but we’re all still playing the game. What we’re focused on is real life fitness, like helping you to climb Te Whiti Riser.

We want you to dominate senior b rugby, not set the worlds fastest 500m row time.

Post Workout Smiles

Yesterday, we worked through a partner workout, where participants were encouraged to work together, to support each other and to help each other challenge their work capacity, all without getting stressed about the end result. What we saw were people celebrating each others efforts, and walking out of the gym with a huge sense of satisfaction.

But What About Insta?!

Now, Insta/FB/Snapchat will tell you different.

The endless supplies of memes and inspo posts like “go hard or go home” or “if you’re not burning, you’re not earning” will have you believing that going super hard EVERY day is the only way to make the changes you want.

Whilst your workouts should be hard, they shouldn’t be that way every day.

Committing to showing up to the days you think will be easy is just as, if not more important, than only showing up to the days you think will break you.


Believe us when we tell you, the real reward is in the time you spend regularly repeating 80% efforts with intensity.




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