Let’s have some fun outside with a BEACH WOD this Saturday 11th Feb.
Time: 7:30am.
Bring togs for a swim after the session.
Where: Meet at Minkara Park (refer map below).This is the street running adjacent to BFresh. Check out the MAP below.
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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: 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.
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!
General: Try not to think of each of the components of this workout in individual terms but rather how each exercise will relate to each other. The biggest mistake people will make when looking at this one is to use their times from individual efforts on these movements as a benchmark for this workout. The fact that you can do a 2.30 Grace is not that relevant in this workout if you dig yourself into a massive hole by going out a max pace in the row. The best scores will come from people who know where to push and where to hold back based on how each movement interacts with the other. Think of a good time for each of the exercises and add a significant amount of fat – this should help you strategise and set time goals for completion of each movement. Finally, wear weightlifting shoes (they will offer more advantage in the wall ball, cleans and even row than they will disadvantage the T2B or MU) and make sure your hands and wrists are taped up. Row: I would strongly caution against going out hard on the rower unless you have a huge amount of confidence in your ability to continue to work. The difference between a really fast 60 calories and a medium 60 calories is about 45 seconds. 45 seconds will feel like a lot when you’re still sitting on the rower, but when you come off the rower in a much more composed state you will make up the 45 seconds many times over throughout the rest of the workout. Don’t assume that the highest damper setting is the best. Once again the row is all about balance between time and energy expenditure and if you row at a damper setting that is a few levels too high its going to tax you way more than a few extra strokes a minute at a lower damper setting will. Also, don’t discount rowing with a lower effort/higher stoke rate. You will of course have to do more strokes to get the work done but if you can save filling your legs with lactic acid and skyrocketing your heart rate, it’s a good thing. Toes to Bar: Scott Panchik took about 2 minutes to do his T2B which is a really good time considering the pace he hit his row at. Most of you are NOT Scott Panchik. 10 T2B takes about 10 seconds, so someone with good ability on the T2B should be able to hold sets of 10 on a 30 second cycle. This will see you finished the T2B in 2.30 which is still a very respectable time with plenty of rest built in. For people with lesser ability – the same old story of avoiding absolute failure applies here. Try to avoid singles unless they are absolutely necessary. A few extra seconds break between each set could see you holding 2’s and 3’s which works out much better over the course of 50 reps. Wall Ball: My suggestion for the WB is to have some goals in your head. You can generally always do a few extra reps of WB than you really want to and having some goal numbers will keep you accountable. Also, don’t avoid the bottom position – putting the breaks on to decelerate the ball so that you only just break parallel takes more energy than going through the bottom of the squat and once again, don’t go to exhaustion – the cleans are up next. Something like 20-12-8 should work well. Power Cleans: The fact that Bridges and Panchik were doing singles at this point should be enough to tell you this is harder than what it looks. Singles are not as slow as they seem so long as you keep moving and get back on the bar straight after the bounce. I would caution doing big sets of touch and go PC’s unless you’re a beast at these – muscle ups are next and if you cook yourself in the cleans you could waste a lot of time staring at the rings. Muscle-ups: Avoid working to failure in these! Pick some goals based on your ability with this movement and pull short of failure by a rep or two each time you’re on the rings (if you’re doing multiples). If you’re a singles person, take a measured approach between efforts. A second or two extra rest before the next rep increases the likelihood of success by a lot and a wasted reps costs a lot in time and wasted energy. Remember that there are many ways to skin a cat. While the no false grip/kipping reps feel quick, they are a big movement that involve a lot of muscles and coordination. I have had good success with doing bigger sets until I am fatigued and then reverting back to singles with a false grip. The false grip will allow you to rely a bit more on upper body strength which may make the difference when your heart rate is maxed. Finally check out our tutorial videos on T2B, Power Clean, Wall Ball and Muscle-ups.