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What Extra Training Should I be Doing?

I overheard a question being asked to a coach the other day….“If I want to do extra training, what should I be doing?”The million dollar question, right?Firstly, good on you for asking the question. We love that people in our gym want to do more…
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The Scaling Sweet Spot

A common term used in the CrossFit realm is “Scaling”. This refers to changing a workout relative to an individual to maximise development potential for that individual. Safety is at the forefront of scaling, but workouts are also scaled to preserve the intended stimulus of…
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PREPARING FOR TRIBAL CLASH

For many competitors, this years Tribal Clash will be their first competition in the functional fitness world. Super exciting, but potentially nerve racking! Here are some tips on how to prepare for this competition… What you need to bring: Swimmers Sunscreen Towels Shorts Singlet/T-shirt Esky…
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PROGRAMMING FOR SUCCESS

  Can anyone write an effective exercise program and get results? Hopefully, the answer is no. Otherwise I will be out of business pretty quickly Often we hear the quotes “go hard or go home” and “hard work pays off” and the like Lets be…
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AEROBIC CAPACITY

As CrossFitters, it is fun and often more convenient to train the short and intense time domains, pack it up and call it a day. And there is nothing wrong with that – you can pack a whole lot of work into a small amount…
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Returning to the Gym post COVID-19

You may have heard that in light of a fall in Covid19 cases in NSW, the government has started to ease restrictions. Up to two adults and their children are now allowed to visit other people in NSW. There is no limit on how many…
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6 STEPS TO SUCCESS

I could say it a million times, and I will continue to say it a million more. Consistency is SO important when it comes to health and fitness. As a gym owner and coach, all I have to do is look at who in our…
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THE 5WH OF MOBILITY

WHAT? Mobility training encompasses a range of different methods including: -Stretching (Static, Dynamic, PNF, Loaded) -Mobility / Movement Drills -Activation exercises -Soft Tissue Work Some of these methods focus more on flexibility, while others focus on control and stability. For best results, incorporate a variety…
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PRE MADE MEALS- YES OR NO

For me, it’s a NO. Let’s be clear- I am referring to ready to eat meals either bought off the shelf or home delivered. Examples include YouFoodz, Muscle Meals, My Muscle Chef, Nutrition Station…. the list goes on. We are lucky that we have so…
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Steps to Follow for Effective Recovery

When we train, we put a lot of stress on our bodies. On our muscles, and connective tissues, and our joints. Post training, our body reacts to minimise this stress, prevent damage, and then return to homeostasis. The quicker we can recover, the sooner we…
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A BEGINNERS GUIDE TO GYMNASTICS IN CROSSFIT

Learning to become better at gymnastics is a fun challenge for many crossfitters. But there is a good reason why elite level gymnasts start very young and have such a large training volume. It is a difficult sport that takes years of hard work, commitment…
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THE MOST COMMON COMMENT AMONG CROSSFITTERS!

I’m sure reading the title of this blog stimulates some interesting thoughts, or brings to mind some funny memes you have seen online, most of which probably take the micky out of people who do CrossFit, and that is fine. I am not one of…
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crossfit gym Mortdale
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ARE YOU FITT OR ARE YOU GETTING IT WRONG TOO?

There are a lot of principles and guidelines out there for training. Some new, some old. Some relevant. Some irrelevant. A good starting point for a lot of people, including trainers and coaches when designing a training program, is the FITT principle. This acronym stands…
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ARE YOU UP FOR THE CHALLENGE?

It is approaching that very exciting time of the year where the weather starts to get warmer, and we all start thinking about getting our body in great shape for summer. Although we are huge believers in being consistent, and living a healthy lifestyle all year…
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ARE YOU TIRED OF WAKING UP TIRED?

This is in important question I ask our community as we enter our annual 10 week Health and Fitness Challenge. Of course training and nutrition, as we all know, has a major impact on our health. But we like to go deeper than that and…
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THE BIG 3 CROSSFIT MYTHS EXPLAINED

I love speaking to my members and hearing their stories. Recently, I have heard some interesting stories about views and comments regarding CrossFit. I thought it was a good opportunity to get the myth busting gun out and blast away.   MYTH 1: YOU NEED…
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3 INGREDIENTS FOR SUCCESS

Get these three things on point and you will be well on your way to success: Preparedness Work Ethic Consistency In simple terms, be prepared to work hard, work hard, and keep working hard 🙂 (no, it means much more than that!) People often talk…
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ARE YOU PREPARED?

In the time and society that we live in, time is a precious commodity. To prioritise health and fitness and allocate time every day to exercise, for many people, is not an easy task. That is one of the reasons that group fitness- CrossFit, Boot…
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