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So far Jason Sawyer has created 1431 blog entries.

Bail Out

There are still tickets available for those that want to come along to the best CrossFit party in town, the 8th Annual CFN Red Skull Awards! You don’t need to have competed in the Open as this is an opportunity for those morning people to meet and greet the evening crew, and of course a handful of newbies that will be coming along. Be a shame to miss it! Hit me up for details or jump on CFN and go to ‘events’.


” Bail Out ”


20 Cal Row

20 DB Snatch (22.5/15)

Partner A completes full round then switch


2019-04-05T15:10:00+12:00 5th April 2019|


Some seriously good results from our Measure Up series of tests. We will go at these in around 12 weeks after a solid winter of back to back strength cycles. Although we do focus on strengthening and ‘bullet-proofing’ the body with our power lifting/accessory program we still mustn’t lose ground with the stamina we have build over the last 10 weeks including the CrossFit Open. Conditioning will still require replication of all the movements tested over this week : Rowing, Burpees, Double Unders, Wall Balls, Box Jumps, KB Swings, Assault bike and Running will be routinely programmed to keep the heart and lungs healthy, the body lean and the muscles capable of repeat work at high intensities . Our gymnastics : Handstand Push ups, Pull Ups, Push Ups, Toes to Bar and Rope Climbs will also evolve over winter with focus on performing the movements strict with rigid mid lines to allow for efficient force generation …but for now..Its Grace. Enjoy.


In 20:00

Build to a 1RM Power Clean and Jerk


” Grace ”

30 Clean and Jerk (60/40)

For time.

2019-04-04T20:15:09+12:00 4th April 2019|

Measure Up 2

Round 2 of our ‘Nastic  /Met con testing.


” Measure Up 2 “

1/800 metre run

2/Max KBS (2 mins) (24/16)

3/Max HSPU (1 attempt) /HSH

4/Toes To Bar ( 1 attempt)

5/Max Wall Ball (2 mins)

6/ 15 ft Rope Climb (2 mins )

7/50 Cal Assault Bike (for time)

2019-04-03T21:19:13+12:00 3rd April 2019|

Clean Run

Thanks to all who dug in for 2 solid days of testing to get the week off to a good start. For those that did not Total there will be opportunities to get some numbers on the board over the next week or so.



2 Hang Squat Clean (build)


” Clean Run ”

10-9-8-7-6-5-4-3-2-1 reps of

Power Clean (70/45)

Run 200 m

2019-04-02T21:19:47+12:00 2nd April 2019|

Measure Up 1

An amazing day of heavy powerlifting yesterday. Now we put down our numbers in Measure Up, the first of our ‘nastics and metcon testing days.

Gymnastics/ Mono-Structural Testing Day 

” Measure Up 1 ”

1/ Horizontal Jump (3 attempts )

2/ Vertical Jump (3 attempts)

3/ Max Kipping Pull Up ( 1 attempt )

4/ Box Jump (2 minutes)

5/ Max Push Up (1 attempt)

6/ Row 500 m  (for time)

7/ Burpee (2 min)

8/ Double Under (2 mins)

2019-04-01T21:55:59+12:00 1st April 2019|

CrossFit Total

Our CrossFit Total is an opportunity to map your starting point post Open whether you competed or not. The following 12 weeks will involve basic linear progression programming. Firstly setting a total using good technique. Then a remodelling of your 3 lifts and a steady build up over winter. Stamina is not the goal although some conditioning pieces may be longer, most of our wods will be in the 8-15 minute range.

The goal is to solidify our structure so we can push the body harder and further. Skill work will be integrated into the major compound lifts so the longer term goals are reached. Testing this week will be challenging and fun with a chance to improve when the retests come around.


” CrossFit Total “

Three max lift attempts at each of the following movements:

  • Back Squat
  • Strict Press
  • Deadlift

Here is how we will run the Total at CFN :

  1. All sessions will be “open gym” format. Your coaches will be there to help you if you need it.
  2. Once you start lifting, you have ONE HOUR to complete the Total.
  3. You may do warm-up sets, but once you “declare” your opening lift (by writing it on the whiteboard next to your name), YOU ONLY GET TWO MORE ATTEMPTS. Record all three lifts for all three movements next to your name.
  4. You must finish the squats before moving to the strict press, and you must finish the strict press before moving to the deadlift.
  5. You may do less than three max attempts for any one movement, but you CANNOT do more than three.
  6. Your final score is the total of your best lift from each movement.
  7. Use a spotter(s) for back squat.
  8. Support and encourage each other !!!
2019-03-31T20:33:02+12:00 31st March 2019|


Join us for this special remembrance wod that changed New Zealand for ever. As tragic as this event was the awareness of a greater need for tolerance and acceptance of others is now greater than ever, and any thing else is just unacceptable if we are to live in this beautiful country together . Please give generously to the Give-A-Little page set up by Matt and Dave.


    • Row – 50cals
    • Burpees – 50 reps
    • Power Clean – 50 reps (60kg/ 40kg)
    • DB Snatch – 50 reps (22.5kg/ 15kg)
    • Pull Ups – 50 reps
    • Egg Boy Run – 300m (egg & spoon run – each team member to complete 100m before handing over to next team member)
    • PART B:
    • Bike – 50 cal
    • Wall balls – 50 shots
    • Deadlift – 50 reps (60kg/ 40kg)
    • Kettlebells – 50 reps (24kg/ 14kg)
    • Toes to Bar – 50 reps
    • Egg Boy Run – 300m (egg & spoon run – each team member to complete 100m before handing over to next team member)
2019-03-29T22:15:48+12:00 29th March 2019|

Rise And Grind

Excited for our special workout tomorrow in remembrance of the victims of the 15th March terror attack in Christchurch. Please arrive early to warm up as the brief will be at 930am. “Fifty” will be a 50 minute workout to raise funds for the families of those who lost their lives in this senseless tragedy. See the FB Event page f0r details .


E 2 M 5 R

3 Weighted Pull Up (build)

6 Bench Press (build)


” Rise and Grind ”

3 x 4:00/2:00

21/18 Cal Assault Bike

18 Hand Release Push Up

MR Strict Pull Up



2019-03-28T20:39:59+12:00 28th March 2019|

Pressure Wave

Getting our squat/press groove on again. Next week will involve testing of the press, deadlift, back squat, and several gymnastic capacity and metabolic tests. When we have the numbers on the board then we set sail down the path of even more awesomeness ;-)


E 2 M 5 R

3 Shoulder Press* (build)

6 Back Squat (build)

*clean from ground


” Pressure Wave”

5 Rounds

20 DB Push Press (2 x 22.5/15)

15 DB Front Squat

10 m DB Racked Lunge

CAP 15 mins

2019-03-27T22:00:01+12:00 27th March 2019|

Drop Box

Sadly we say farewell to the very awesome Laverne Kruger . Pictured here doing her first Open a year ago she has ripped the CFN Womens CF world apart and through consistent hard work and dedication has ascended to be one of the very best female athletes in the gym, despite her size she completes every workout prescribed and moves beautifully as well. We will miss you Laverne and Eduan. All the very best in your travels.


E 2 M 5 R

3 Deadlift (build)

6 Box Jump (AHAF)


” Drop Box ”

21-15-9 reps of

Deadlift (100/70)

Box Jump Over (60/50)


2019-03-26T21:50:52+12:00 26th March 2019|