Three rounds for time of:
6 Bar Muscle-up
12 Snatch 40/30kg
18 Toes to Bar
*Various Muscle-up subs will be on offer!
*Snatch must move through a squat.
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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!
Athlete Spotlight
Welcome back to Athlete Spotlight – we hope you’re enjoying getting to know the stories of your fellow athletes. For this edition we asked Karen Williams to be our feature. Karen has an inspiring story which details how she has lost 40kg over the last few years and and how she has trained around a shoulder surgery earlier this year. *Be sure to read to the end to see some before and after photos. 1. Tell us a bit about yourself? I am 48 years old, an Accounts Manager for a private business that designs and builds kitchens for restaurants/cafes/hotels and sells commercial catering equipment. I suppose one of my hobbies is CrossFit as I spend a lot of my free time doing it. I enjoy going to watch CrossFit competitions and love encouraging our athletes when they compete. I also enjoy going out with friends, a weekly date with girlfriends for the movies and I have a Border Collie dog that I walk as much as possible. 2. How did you get into CrossFit and how long have you been doing it? I have been doing CrossFit for about 2 1/2 years. For about 3 years before CrossFit I was doing a combination of going to the gym, personal training and bootcamp style workouts, before that I played hockey for about 20 years. I met Tess and Drew while doing bootcamp and when they moved over to CrossFit I thought I would give it a try, not knowing if I would be able to do it. 3. You underwent shoulder surgery earlier this year, can you elaborate on your experience of returning to CrossFit post surgery? When I was diagnosed with a Rotator Cuff tear, I thought that would be the end of me doing CrossFit. Chris assured me that with or without the operation he would be able to scale workouts so that I could still train. Probably against most medical advice I decided to get it operated on, knowing that the recovery time would be long and involved. It is now 6 months since I had the operation and I can’t believe it has gone so fast. I was amazed at how much strength I had lost during the six weeks that I was in a sling but Chris built things back up slowly and I am now getting back to lifting the same weights that I was doing before I hurt my shoulder. Chris and Marie have been great with scaling workouts and building my strength back – there are still some things that I can’t do, but hopefully they will come with time. I am currently trying to build my push up strength, you may have seen me strung up with bands doing push-ups, it is amazing how quickly it is improving my strength and hopefully soon I will be able to do a push up under my own steam. 4. You have achieved some impressive things with regard to your nutrition and body composition, can you tell us a bit about your journey with nutrition? About 6 years ago I saw some photos from my work Xmas party, I could not believe that was what I looked like. I had been overweight for all of my life, but was living in denial as to how bad it had gotten. From that point I decided to do something about it. I started out with Weight Watchers and lost about 30kg which I maintained until I came to CrossFit. When Chris was doing one of the nutrition talks I asked him for some help with my diet, we made some changes and I lost about another 10kg. I have managed to maintain that loss even with having time off for my shoulder surgery. I am quite disciplined with my eating habits during the week and a bit more relaxed on the weekends. I find it easier if I am organised and now do a cook-up each Sunday so that I have my breakfast and lunch precooked for the week. Basically I am eating a combination of Paleo and Zone and eat meat and vegies at each meal. I don’t eat bread/pasta/rice and very little fruit. I do notice that my body behaves differently if I eat foods that I don’t normally. I intend to carry on with the way that I eat now but know that I fall into bad habits if I am not organised and have good food readily available. It is still difficult to pass up on the birthday cakes and treats at work. 5. Do you have any advice for other CrossFitters who have the goal to improve their nutrition? I had to realise that I was not going on a diet – as I had done that before and then go back to eating the way you used to and you end up back where you began. It needs to be a change of lifestyle that you can maintain, so you need to find foods that you are happy to eat in the long term. I still struggle with my sweet tooth. Being organised is the best advice I can give, it is also easier because I am only organising meals for me. 6. You’re one of our most consistently attending athletes, what keeps you coming back and what goals do you have for the future? I think you need you make fitness a priority, I spent too many years being unhealthy and I am now trying to turn it around. I really enjoy the fact that you are basically having personal training in a group environment and doing things that you would never contemplate on your own. I know when I used to go to the gym I just did the things that I liked doing, probably not what I needed to be doing. I want to continue with my attendance and hopefully other skills will grow with perseverance, I know that I am never going to be the fastest…