CROSSFIT AMANDLA

WE GET PEOPLE FIT
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CROSSFIT GROUP

NUTRITION

PERSONAL TRAINING

Ours is not the easy way: you won’t see a food pyramid, elliptical trainers, or televisions at CrossFit Amandla, because those things don’t help you. There are no mirrors, no dress codes, no smoothie bars, because those things won’t help you either. You need fewer distractions, not more.

Clients who come to CrossFit Amandla are coached. As a coaching organization, we don’t waste time, energy, or money on things that won’t help our clients; if something WILL help, we bring in the best. Less chrome, more knowledge. That’s what the relentless pursuit of excellence means.

That’s CrossFit Amandla.

WHAT IS CROSSFIT?

“CrossFit is a strength and conditioning programme built on constantly varied, if not randomised, functional movements executed at high intensity”

-CrossFit Founder Greg Glassman

WHAT IS CROSSFIT?
CrossFit combines the best parts of weightlifting, sprinting, calisthenics, and kettlebells.  Plus, we do a little bit of basic gymnastics.  By sticking to the most effective exercises from each, we can do these really efficient workouts in about 30 minutes.  They’re hard, but they have to be.  It takes a couple of years to be really great at CrossFit, but you can be good in a few months.
WHAT'S THE "WOD?"
Workout Of the Day. Many of our members do CrossFit, and that’s part of the language.
WHAT HAPPENS IN A CROSSFIT GROUP CLASS?
We start with a short, effective warmup challenge.  For instance, a few rowing intervals, or some mobility drills.  Easy stuff.  Then we move into skill development: one day, we’ll spend perfecting your squat; another, we’ll work on your split jerk; another, we’ll teach you to do a handstand (yes, you can.) The ‘meat and potatoes’ of the group, though, is the main WOD, or challenge.  You’ll start as a group; the resulting atmosphere is enthusiastic co-support.
WHAT MACHINES DO YOU HAVE AT YOUR GYM?
We don’t use machines – we make them!  (Little joke, there.) But seriously, you can’t improve human movement – and fitness – without using its full range of capability. We do use a few stack machines, treadmills, and rowers; but that’s it.
I DO P90X/INSANITY/GROUP TRAINING AT A GLOBO GYM. IS THIS THE SAME THING?
A lot of people use P90X to get “ready” for CrossFit. But the differences are huge: we don’t split the body up into its component parts, because the whole is far more than their sum. We use technical lifts, which require good coaching but also remove the ceiling effect that boredom creates through repeating the same program forever. We measure our progress objectively – am I faster today? Leaner? Stronger? better? – instead of just going until we feel like we’ve put in enough time.
THE TRAINING SESSIONS LOOK TOO HARD. IS CROSSFIT JUST FOR ELITE ATHLETES?
One of the great things about CrossFit is that the training can be “scaled” to suit everyone, regardless of their skill or fitness level. Scaling means that the same workout can be adjusted for different individuals by keeping the same format but substituting different exercises, changing the intensity, reducing or increasing the volume (number of reps or rounds), or changing the amount of rest.
CAN I DO CROSSFIT IF I DON'T KNOW HOW TO DO WEIGHTLIFTING?
CrossFit is for everyone, not just elite athletes that already know how to do Olympic lifting. We say that a lot because it is an important message. Olympic lifts are an important part of CrossFit because they are highly functional complex movements that produce a fantastic training effect. The lifts are safe providing that they are taught and learnt in a progressive and scaled manner, so that the technique is drilled and understood prior to adding any weight. For beginners we use broomsticks as a substitute for the bar, and only once correct form is consistently demonstrated do we start scaling the weight. This is an effective and safe way to learn O’lifting. If you have never done weightlifting before that is OK. We simply scale the CrossFit workout for you and substitute alternative exercises using broomsticks and dumbells.

MEMBERSHIPS

“CrossFit costs me the same as two coffees a day – for six private coaching sessions a week with my best friends”

Vouchers available, just send an email to asya@crossfitamandla.co.nz ~ give the gift of health

CROSSFIT

DROP-IN

* Only for members with 6 months or more experience training at a CrossFit Affiliate

PRIVATE COACHING

ABOUT US

AMANDLA’S STORY

During late 1980’s and early 1990’s the word “Amandla” was a popular rallying cry in the days of resistance against apartheid, used by the African National Congress and its allies. The leader of a group would call out “Amandla!” and the crowd would respond with “Awethu” or “Ngawethu!” (to us), completing the South African version of the rallying cry “Power To The People”. CrossFit Amandla is a symbol of strength in unity and that each person has the ability to change their own outcome. Over time our clients adopt the mentality that “Strength Lives Here” and not only do they become fitter and stronger but they also become better.
We started small in a 70m2 space and quickly outgrew it, fast forward a year and we’re in 5x the space with 4 staff offering personal training, CrossFit Group. Nutrition Consultation, plenty more.

OUR TEAM

We have witnessed countless success stories and transformations throughout our journey.  If your goal is to get strong and healthy while having fun, we can help you!

WE RISE BY LIFTING OTHERS

We are a community of coaches, box staff, clients, family, friends and business partners all mutually dedicated to the improvement of ourselves, others and the local community through health. Each time you walk through the door you will be challenged, you will be coached, you will be educated, you will be motivated and you will be a better version of yourself!

CrossFit Amandla coaches are dedicated and passionate learners.  Education is constant so that up to date training and nutrition methodologies can be shared with the community. Whether you want to win the CrossFit Games or just be healthy and happy so that you can be a better parent, spouse or employee, our coaches can help you.

The team at CrossFit Amandla care!  They are invested in you and will take pride in making your fitness fun and enjoyable while delivering the results of a world class strength and conditioning facility.

We look forward to supporting you!

CHRISTIAAN - OWNER/HEAD COACH

CrossFit Level 2 Trainer (CF-L2); Aerobic Capacity Certificate; Anatomy Certificate; Gymnastics Certificate; Kids Certificate; Mobility Certificate; Scaling Certificate; Spot The Flaw Certificate; Strongman Certificate

LUCY - COACH

Bachelor of Physiotherapy; CrossFit Level 1 Trainer (CF-L1); First Aid; Kids Certificate; POSE Method Certificate; Scaling Certificate; Spot The Flaw Certificate

EVGENY - COACH

CrossFit Judges Course; Bachelor Marine Engineering; PostGrad Occupational Safety and Health, Masters Management

ASYA - ADMIN

Diploma - Hotel & Hospitality Expert Bachelor (Hons) in Hotel & Hospitality Management MSc Financial Services, Risk & Operations PADI Open Water Scuba Instructor

NUTRITION

STAGE 1 – GET A PLAN

In your first visit we’ll talk about goals, get your body composition measured, and build a sustainable nutrition plan.

Then, you’ll have a second visit to review progress and make small (if necessary) changes to ensure the plan is working for you.

STAGE 2 – ACCOUNTABILITY

This is where most people struggle: maintaining good nutrition for life. In this stage, you’ll meet with your nutrition coach once per month to review goals, get remeasured (if necessary), and make small tweaks.

They will review your progress using nutrition logs, photos, and the way you feel.

The Accountability Stage is only available to Amandla clients.

WHAT SHOULD I EAT?

In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That’s about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.

CAVEMAN OR PALEO MODEL

Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. Search “Google” for Paleolithic nutrition, or diet. The return is extensive, compelling, and fascinating. The Caveman model is perfectly consistent with the CrossFit prescription.

WHAT FOODS TO AVOID

Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.

THE PROBLEM WITH HIGH-GLYCEMIC CARBS

The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora’s box of disease and disability. Research “hyperinsulinism” on the Internet. There’s a gold mine of information pertinent to your health available there. The CrossFit prescription is a low-glycemic diet and consequently severely blunts the insulin response.

CALORIC RESTRICTION AND LONGEVITY

Current research strongly supports the link between caloric restriction and an increased life expectancy. The incidence of cancers and heart disease sharply decline with a diet that is carefully limited in controlling caloric intake. “Caloric Restriction” is another fruitful area for Internet search. The CrossFit prescription is consistent with this research. The CrossFit prescription allows a reduced caloric intake and yet still provides ample nutrition for rigorous activity.

TIMETABLE