The opening of Dunedin's second and third purpose-built CrossFit gymnasiums is testament to the exercise trend's popularity. Rosie Manins discovers why Dunedin residents are signing up to CrossFit classes in their hundreds, following in the footsteps of thousands worldwide.
In an old industrial warehouse behind the Kensington Army Hall an assortment of people gather to flip tractor tyres, climb ropes, scale walls and jump over boxes.
A slim teenage girl stands beside her middle-aged father, a rugby player in his 20s has brought some mates along, and a man with more flab than abs waits next to a trio of women who are about to discover muscles they didn't know they had.
Although very different, they share a common bond - CrossFit.
Coach Jeff Leckie takes them through a warm-up routine favoured by professional athletes before introducing them to the Workout of the Day (WOD), written in CrossFit code on a whiteboard.
Its name - Cindy - belies its difficulty.
Perform as many rounds as possible of five pull-ups, 10 push-ups and 15 squats in 20 minutes without stopping.
It seems feasible up until the third or fourth minute. But the music doesn't stop and neither does Leckie, driving participants on until the end.
On another day, a Chipper might be on the board.
At stations 10m apart, complete a single clean and jerk, press-up, sit-up, kettlebell swing, medicine ball slam and box jump.
Run back to the beginning and do two of each exercise, followed by a third round where three of each exercise is performed, and so on.
The Chipper is completed at the end of the 10th round, comprising 10 repetitions of each exercise.
Racing against the clock and their own time records, participants push through with determination, buoyed by shouts of encouragement from Leckie and his co-coaches over the top of a blasting stereo.
Collapsing in a sweaty mess, they congratulate one another and compare calloused hands before booking a spot in the next class and dispersing to their various lives outside the box (gym).
CrossFit Uncut, in Grosvenor St, is the largest facility in Otago developed solely for teaching and training the CrossFit method, Leckie says.
It opened in January, about the same time CrossFit Dunedin launched its second facility, CrossFit North D, targeting the tertiary student population in North Dunedin.
A personal trainer for almost a decade, Leckie discovered CrossFit about four years ago.
Injury ended his competitive track and field running, so he took to traditional weight training to keep fit.
Bored with the routine, he signed up to complete a fitness challenge which followed principles of CrossFit and introduced him to a new form of varied functional exercise completed at maximum intensity.
Leckie has not looked back and says his clients achieve results with CrossFit they never would otherwise.
''We don't focus on the scales or bicep measurements, we focus on performance and bettering ourselves. Smaller waists and bigger or more toned arms are just a side effect.''
Fellow Uncut coach Janelle Miskimmin was introduced to CrossFit by Leckie about 18 months ago, and in turn converted her daughter, certified personal trainer Kate Miskimmin.
Both love the challenge it presents, as well as the physical reward.
''It just works. It doesn't matter what shape, size or fitness ability you have as long as you give it your all. Working out in a team environment pushes you harder, and it's great to feel fitter and stronger after every workout,'' Janelle says.
Because improvements are rapid, there is constant motivation to aim higher, and CrossFit's community culture helps, Kate says.
''Anyone unsure about CrossFit should take a chance, walk in the door and it will all make sense.''
Leckie also swayed Uncut coach Rick Hair towards CrossFit and its focus on practical, everyday movements.
Being fit and strong, both mentally and physically, for daily life far outweighs looking good in the mirror, Hair says.
''Variety is a big thing for me. You're unlikely to get bored as you do with a structured routine, and your body is less likely to adapt to what you're doing.''
It is that which breeds success, Leckie says.
''You get best results by shocking the body into change. CrossFit is constantly varied and always pushes you to give your very best.''
Crossfit critics say the programme lacks appropriate technique training, putting participants at risk of injury.
Olympic lifts including cleans, snatches and deadlifts, as well as other weighted exercises, are often performed at speed, which some say is a recipe for disaster.
Leckie says the combination of weight and speed builds power, but he is adamant beginners are catered for in every workout and exercise programme.
Participants are encouraged to reach their individual potential, whether that sees them completing exercises faster or slower than others.
CrossFit Uncut runs technique development sessions before classes to teach and promote correct posture, body composition and performance.
Leckie says all participants are monitored at all times during classes by CrossFit-trained coaches, who correct technique and demonstrate alternative exercises.
For each standard workout, CrossFit recommends weights for men and women, but most people scale weights according to their abilities and for some, their own body weight provides adequate resistance.
Similarly, scaled options for each exercise are available.
The goal for participants is to improve their own strength and fitness, Leckie says.
''We measure everything to a person's improving ability with CrossFit, which means they know where the results are coming from. From the day you walk in, we call you an athlete and expect you to think and act like one, and we have great fun in achieving real-world results with our members.''
Some of the rumours are true - you might break a nail doing CrossFit - but you will also increase your mental toughness, he says.
While difficult, CrossFit brings people together, and individuals gain a sense of overcoming obstacles as part of a team.
''CrossFit benefits include meeting like-minded people and the big support network. It's always a challenge, never gets boring and is above all fun.''
IN 2007 the first CrossFit Games was held in the US to determine the ''fittest man and woman on Earth'', and every year since the event has grown in popularity, with increased participation, sponsorship and spectatorship.
Prizemoney went from $500 at the inaugural games to $250,000 in 2011 and 2012.
Athletes qualify at sectional and regional levels, then the best advance.
Workouts are revealed only hours beforehand, so competitors train across a broad range of disciplines.
Last year, regional divisions included Europe, Asia, Africa, Latin America and Australia.
The top three male and top three female athletes from each division qualify for the games, which also have team and age categories.
New Zealand's national CrossFit competition is held in Auckland, where last year Dunedin athletes Ben Thompson and Bailey Rogers placed second in the male and female grades respectively.
Fellow CrossFit Dunedin member Richard Laming came third in the competition, which comprised more than 60 men and 25 women.
This March CrossFitters of all levels from throughout Dunedin attempted international games workouts during the CrossFit Open.
It was a chance to be involved in a worldwide movement and compare results against fellow athletes from throughout the country and further afield.
Some registered, posting results on an internet forum, while others simply gave it their all for personal satisfaction.
At CrossFit Uncut, the open workouts were followed by casual Saturday barbecues, further strengthening the community vibe.
Partners, children, relatives and friends of athletes are always welcome at the box to support their loved ones, see what CrossFit is all about and share in the fun, Leckie says.
''It's a family.''
CrossFit
• Founded in 2000 by Americans Greg and Lauren Glassman.4400+ affiliated gyms, mostly in the US.
• Workout of the Day (WOD) posted online.
• WODs named after real people, many soldiers.
• Affiliated gyms pay to use brand.
• Trainers get CrossFit certification.
• ''Constantly varied, high intensity, functional movement''.
• Focus on fitness and general physical preparedness.
• Demands all-out physical exertion.
• Activity includes sprinting, rowing, skipping, climbing, flipping tyres, weightlifting.
• Gear includes weights, gym rings, pull-up bars, kettlebells, medicine balls.
• Performance scored/ranked to encourage competition and track progress.
• Used by sports teams, military, law enforcement and emergency response agencies.
• Influencing other fitness movements.