Transform Your Body & Mind This Christmas — Join CrossFit Daedalus’ 12-Week Challenge
Table Of Contents
Are you in your 30s, 40s, or even 50s, looking to shed a few kilos, feel stronger, and gain energy before Christmas? CrossFit Daedalus has helped people just like you do exactly that — safely, effectively, and with community support.
Here’s how we guide average-age adults (30–55) to lose ~5 kg in time for summer by combining smart training, realistic nutrition, and consistent habits.
Why This Works for Busy Adults
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At age 40+, your metabolism slows a little, and recovery becomes more important. But with the right balance of intensity and rest, you can absolutely lose fat, gain strength, and feel better than ever.
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Aiming for ~500 kcal/day deficit yields ~0.5 kg weight loss per week — about 5 kg over 10–12 weeks.
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By choosing CrossFit classes that offer both metabolic conditioning and strength work, plus good nutrition and rest, you get maximum bang for your time.
Your Plan: Training + Nutrition + Recovery
1. Train with Purpose
We recommend 4–5 classes/week from our timetable (morning, midday, evenings). Each class is 60 minutes and consists of:
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Warm-up & mobility
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Strength / skill component
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Workout of the Day (WOD)
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Cool down / stretch
Suggested weekly mix:
| Day | Class Type | Goal |
|---|---|---|
| Mon | Strength + short MetCon | Build muscle, boost metabolism |
| Tue | Metabolic conditioning / cardio‑heavy WOD | Max calorie burn |
| Wed | Active recovery / mobility + light conditioning | Aid recovery |
| Thu | Strength + skill (Olympic lifts, gymnastics) | Maintain muscle |
| Fri | Full MetCon / high intensity | Highest energy burn |
| Sat / Sun | Optional morning class or open gym | Extra work if you feel good, or rest |
Because our timetable (see site) has classes at varying times, you can pick ones that suit your work/life schedule. crossfitdaedalus.co.nz
2. Nutrition: Eat Smart, Not Starve
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Calories: Aim ~500 kcal below maintenance (e.g. if your maintenance is ~2,800 kcal/day, eat ~2,300).
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Macros:
• Protein: ~2 g/kg bodyweight
• Carbs: Focus around training (pre/post)
• Fats: Keep moderate (healthy fats) -
Food quality: Whole foods, lean meats, fibrous vegetables, whole grains.
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Hydration: Minimum 2–3 L water daily (more when training).
3. Recovery & Lifestyle
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Sleep: 7–8 hours minimum.
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Stress management: Meditation, walks, rest days.
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Alcohol & treats: Limit or plan them — they derail progress.
Real People, Real Results
Men and women in their 30s–50s have dropped 4–6 kg in 10–12 weeks doing this kind of blend of CrossFit + nutrition + consistency. It’s not magic — but it works when you commit.
Here’s Your Next Step: Join Us at CrossFit Daedalus
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✅ Free 1st week — try any class on us.
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✅ Choose your preferred class time (morning, midday, evening) — we run classes all day.
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✅ Get a free 1-on-1 with a coach to set up your personalised 12-week plan (training + nutrition).
📍 Location: 8/18 Hannigan Drive, St Johns, Auckland
📞 Contact us: 021 235 6533 or via the “Get Started” button on our website crossfitdaedalus.co.nz
Don’t wait. Start now so you’re feeling strong, lean, and confident by Christmas. Let’s do this together — your journey starts with one free class.
book a free 1-on-1 with a trainer
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