EMOM x 40 minutes (For completion)
Min 1: 10 x 10m Shuttle Run
Min 2: 50m Farmers Carry (2 x Dumbbell/Kettlebell)
Min 3: 12-15 Burpees
Min 4: 45 second plank
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World Class Fitness in 100 words- In October 2002, Greg Glassman famously defined fitness in exactly 100 words—a definition that laid the cornerstone of CrossFit as we know it today. “World-Class Fitness in 100 Words.” laid out a clear, holistic blueprint embracing what to eat, how to train, and how to live actively and creatively. This foundational message, first published in The CrossFit Journal: simple, eloquent, and all-encompassing, it’s a prescription suited to both novices and advanced athletes alike. What It Teaches Us: This approach isn’t about perfection—it’s about embracing balance, mastering movement, maintaining intensity, and relentlessly cultivating adaptability. Final Words: A Call to Action Let this concise prescription serve as more than guidance—it’s your call to action. Whether you’re just starting your journey or already pushing your limits, remember: Every great journey begins with one thoughtful decision: to show up!!!Follow this prescription, apply it consistently, and watch your fitness—and life—flourish!
Virtuosity in CrossFit
Virtuosity in CrossFit: Mastering the Basics for Lifelong Fitness The term “virtuosity” refers to “performing the common uncommonly well” Greg Glassman. In CrossFit this principle emphasizes the importance of mastering fundamental movements with precision and consistency before advancing to more complex exercises. The ideal squat, push-up, and pull-up are benchmarks we should all strive for. Virtuous movement is unmistakable—it commands attention. The Essence of VirtuosityAt its core, virtuosity in CrossFit is about executing basic movements—such as squats, push-ups, and deadlifts—with impeccable form and control. It’s not about performing flashy or advanced techniques; it’s about doing the everyday movements exceptionally well. This approach leads to greater efficiency, reduced risk of injury, and a solid foundation for tackling more challenging workouts. The Interconnectedness of Movements“Everything is everything” – At first glance, it might seem that perfecting a push-up has little to do with executing a snatch. However, CrossFit teaches that all movements are interconnected. Mastering the push-up, with its emphasis on core stability, shoulder alignment, and body control, lays the groundwork for more complex movements like the snatch. The discipline and attention to detail required in a push-up translate to improved technique and efficiency in advanced lifts. A common pitfall for many athletes is the “novice’s curse”—the tendency to rush past foundational skills in favour of more advanced, impressive movements (e.g. kipping pull-ups before strict pull-ups). While complex exercises like muscle-ups or handstand walks can be exciting, neglecting the basics can lead to poor mechanics and increased injury risk. By focusing on virtuosity, athletes ensure that their foundational movements are robust, making advanced techniques more accessible and sustainable. The Path to MasteryAchieving virtuosity involves a progression and discipline: This progression ensures that athletes build strength and skill safely, leading to long-term success in CrossFit. (Check out article 2 Mechanics – Consistency – Intensity) Virtuosity Beyond the GymThe principles of virtuosity extend beyond CrossFit. Whether it’s playing a musical instrument, cooking, or any other skill, performing common tasks with exceptional skill leads to mastery and satisfaction. Constantly seek virtuosity in the fundamental movements, knowing that excellence in the basics leads to success in all aspects of fitness. So here’s your call to action:Fall in love with the fundamentals. Let mastery begin where most people don’t pay attention—sink into your squats, drive your push-ups, and pull with control. When you commit to this, every action becomes an opportunity for excellence.
Mechanics → Consistency → Intensity
Article 2:Your Choices Make the Athlete: Mechanics → Consistency → Intensity In CrossFit, athletes are shaped not by shortcuts, but by deliberate progression—beginning with mechanics, advancing through consistency, and culminating in intensity. This sequence establishes a foundation for safe, sustainable, and high-performing fitness. Mechanics — Build the Foundation Why it matters:Mechanics refers to movement efficiency and safety—moving correctly, not just moving. Proper technique makes movements easier, safer, and more sustainable. It sets the stage for long-term progress and protects against injury. How to train mechanics effectively: Consistency — Repeat with Discipline What consistency means:Consistency is the ability to perform movements correctly, repeatedly—both within a workout and across sessions. It’s about ingraining muscle memory and ensuring reliable form under varying conditions. Why it matters:Regular repetition of sound mechanics builds resilience and adaptability. It prepares the body to maintain form under stress or fatigue—making progression possible. Intensity — Apply Power Wisely What intensity is:Intensity elevates training through increased speed, load, or complexity—doing more work in less time. It’s the spark that drives adaptation and fitness gains. Why timing matters:Applying intensity too soon leads to breakdowns in form and raises injury risk. Instead, patience ensures gains are built on mastery and consistency. The Real-World Test: Fran Fran—21-15-9 thrusters and pull-ups for time—is a benchmark CrossFit workout that epitomizes this progression. The other athlete, whose knees cave or form collapses under fatigue, struggles and suffers the consequences. Which athlete are you? If you find yourself in the latter category, now is the moment to reset your priorities—focus first on mechanics, then on consistency, and only then let intensity follow. What may feel like a step backward could actually be the springboard that propels you forward. Final Thought The progression—Mechanics → Consistency → Intensity—is more than a guideline; it’s the foundation of sustainable progress in CrossFit. By choosing discipline over shortcuts, you build not just a fitter body, but a better, longer-lasting athlete.Your daily choices define your journey. Happy training!!!
After over 16 years in the CrossFit community, we’ve found that returning to the fundamentals is often the most effective way to reignite inspiration and realign our focus. In this series, we’ll delve into the foundational principles that have sustained our journey and continue to drive our progress. Whether you’re a seasoned athlete or just beginning, revisiting these core concepts can provide clarity and motivation. Join us as we explore the essence of CrossFit and uncover how these timeless principles can enhance your fitness journey. Enjoy the journey ahead… Series 1: CrossFit’s Theoretical Hierarchy of Athletic Development When progress stalls in the gym the instinct is often to complicate the approach. However, CrossFit offers a straightforward blueprint that returns to the fundamentals. By focusing on the foundational elements, athletes can unlock new levels of performance. This hierarchy serves as a practical guide, emphasizing the importance of mastering each layer to build a robust and sustainable fitness journey. CrossFit Hierarchy of Development CrossFit’s model frames fitness development as a five-tiered pyramid, progressing from foundational essentials to athletic application. Recognizing the importance of what lies beneath and identifying your own weaknesses enables you to make meaningful improvements and advance in your athletic journey. Progress in one layer fuels improvement in the layers above it. Let’s explore the pyramid: 1. Nutrition – The Foundation The phrase “the foundation of all fitness” aligns with CrossFit’s emphasis that nutrition underpins every other component of athletic development.Nutrition underpins every other layer: it fuels your workouts, aids recovery, and supports muscle, bone, and nerve health.Think of nutrition as the soil in which a garden grows. If the soil (nutrition) is poor, no matter how well you water (train), your plants (performance) won’t flourish. 2. Metabolic Conditioning – The Engine Enhances cardiovascular and respiratory efficiency, forming the “engine” that powers sustained effort. Fatigue will limit strength and skill gains without this foundation Without cardiovascular and respiratory endurance, you’ll tire out before you can effectively build strength or skill. 3. Gymnastics – Body Control Gymnastics develops essential physical skills such as spatial awareness, coordination, flexibility, balance, and body control. Mastery of one’s own body is crucial before progressing to the control of external objects. This foundational level encompasses strict movements such as pull-ups, push-ups, L-sits, and muscle-ups, which establish a base of strength and control. As proficiency in these movements increases, athletes advance to dynamic movements, including kipping variations, which further enhance coordination and body control. 4. Weightlifting & Throwing – Object Mastery This level emphasizes the ability to move external loads—such as barbells, kettlebells, or medicine balls—through powerful, functional movements. Building upon the foundations of metabolic conditioning and gymnastics, it teaches athletes to transfer force efficiently from the core to the extremities, enhancing strength and motor control. Mastery of this stage enables individuals to handle external objects with precision and power, laying the groundwork for athletic performance in various sports. 5. Sport – Putting It All Together Engaging in sport allows us to apply the foundational elements of fitness—nutrition, conditioning, gymnastics, and weightlifting—to real-world scenarios. Whether trained specifically for the sport or not, it provides the opportunity to test our abilities, adapt, and grow. Mastery of these foundational components instills the confidence and capability to perform, demonstrating the effectiveness of our training and preparation. With a solid base, there are no limits to what can be achieved in sport. Final Takeaway: The CrossFit Hierarchy of Athletic Development serves as a structured blueprint for building fitness. By consistently strengthening each foundational layer—from nutrition to sport—you pave the way for continuous improvement. Embrace this approach, and you’ll uncover the full potential of your athletic journey. I recommend you assess where you sit for each of the layers. Working from the base up will provide greatest rewards. Identify your weaknesses and take sustainable steps in the right direction. Remember we are here to help on step at a time…
WINTER ATTENDANCE CHALLENGE Fight off the WINTER blues and stay on track through the colder months! Staying consistent now sets you up to feel strong, lean, and energised as we head into the warmer months. Training through winter builds not just physical fitness, but mental toughness – and your summer self will thank you for it! CHALLENGE DATES: 11 July – 31 August 3 sessions per week = You’re in the game! 5 sessions per week = 100% Attendance & bragging rights! We’ll be tracking weekly (be sure to book in via Mindbody), keeping it fun and motivating – and yes, there’ll be some awesome prizes up for grabs along the way Let’s lift the energy and keep the fire burning this winter. Who’s in?! Grab a motivation buddy and let’s keep each other moving forward — together we rise!
Challenge 2015!!!
By Marie: Happy 2015 everyone. This is the time that many people will start to think about the year ahead … setting New Year’s Resolutions or goals; be more positive, lift more, smile more, etc, etc. Some truly believe that they really are going achieve their goals and others set some resolution because “it is the done thing” with no real intention of making any changes. Few people truly achieve such goals or don’t know when they have achieved them for reasons including: They don’t really want the goal or 2. They fail to plan to achieve their goal, 3. Their goal is unrealistic. 4. The goal is not measurable. In all aspects of life I believe satisfaction comes from ALL achievements, big and small … this makes the journey a worthwhile one. “It is good to have an end to journey toward; but it is the journey that matters, in the end.” ― Ernest Hemingway This article is aimed at helping you establish worthwhile goals; achieve PB’s or get your first Pull-up but also assist in improving other areas of your life. Life vision: Without getting all touchy feely, think about the type of person you want to be throughout your life. I.e. Now, in 5-10-20 and 50 years’ time. Create goals with this in mind. My health and fitness goals are to always be active and be physically and mentally competent to do any physical activities I love. To be able to enjoy life continue to be an active and involved parent (grandparent and great- grandparent). To look into the mirror and like what I see and age gracefully. To be a competitive CrossFitter inside our box and in the local CrossFit community. Design Outline: Step 1: Define EXACTLY what you want. Firstly, and I believe most importantly select goals that mean a lot to you. Write it down and tell somebody who is close to you who will help keep you accountable. It is easy to just say a goal and never review it; hence it is unlikely you will achieve it. Give yourself the best chance. Constantly remind yourself of what you want to achieve. We have the white board set up in the box- get your January & February goals out there so that our awesome community can help support one another. Step 2: Establish your plan Break your goal into small achievable steps and plan around any obstacles that may hinder your progress. Step 3: Be Positive Your goal is what you ARE going to achieve. The difference between wanting and having is completely in your hands and is dependent upon your efforts. Surround yourself with people that are going to reinforce your goals and believe in yourself. Step 4: S-M-A-R-T S– Specific Specific means clearly defined or identified and should be clear to anyone else. E.g. Not specific- I want to be stronger. Specific- I will deadlift 100kg. M-Measurable As with WOD’s you need to be able to measure your success. Define your standards, weights, movements, times, etc. Not measurable- Get Fit. Measurable- Run 400m in under 90seconds, achieve 5 full range of motion Toes to Bar, lose 5kg of fat. A-Attainable If you currently can’t complete a correct body weight Squat, a 100kg Back Squat would be mentally and physically unattainable in the short term. Your goals should encourage and push you along and be realistic. A short term goal of a 20kg Back Squat would be more attainable and keep you moving. R-Relevant Be sure your smaller goals align and support the vision you have for your life. T-Timely Specifying a time deadline for your goal will give you an end point and makes your goal attainable. An open ended goal provides no incentive to work. Now is the time to get pen to paper, set your goals and establish your plan on how you will achieve them. Goal plan- E.g. 5 Pull-ups, 100kg Deadlift, Sub 5min Fran, etc. Physical Achievements inside the Gym: Time frame 1. 2. 3. 4. 5. Physical achievements outside of the Gym: Compete in 3 friendly local CrossFit competitions this year, Tough Mudder, Run a marathon, Kokoda (NOT!!) Physical achievement outside of the Gym: Time frame 1. 2. 3. 4. 5. Physical Appearance: E.g. To look good in a bikini, to lose 5kg of fat, to gain 5kg of muscle. Time frame 1. 2. 3. 4. 5. Mental: E.g. To be positive influence in the gym and to motivate others. To fight the voice and keep going when all I want is to stop. Time frame 1. 2. 3. 4. 5. Nutrition: Eliminate sugar, reduce caffeine, only one cheat meal a week. Time frame 1. 2. 3. 4. 5. Break down your goals Establish your plan of how you will achieve each of your goals. Physical: Eg. 5 Strict Pull-ups. I will achieve this by February by working pull-ups every second day to the best of my ability in varying formats. I will ask Chris and Marie for guidance. Sub 5min FRAN. Every Friday during Open Gym I will work thruster skills and practice linked reps at RXD weight. Work pull-up technique. I will get Marie or Chris to watch my movement to identify areas that can be improved. I will complete FRAN at the end of February. Physical Appearance: I will take a photo of me now and put it in a visible place for additional encouragement. I will identify weaknesses in my nutrition and actively improve upon them. Mental: I will be positive and encouraging to others in the gym. I will be aware of my mental weaknesses and will choose to push out at least 1 extra rep when I really don’t want to. Nutrition: Eliminate sugar from my diet and commit to one cheat meal per week. I will drink alcohol only once per week. I will ask my partner, family members, and friends to support me. I will pre plan and organise my meals to reduce temptation. Now all you need…