We often get
asked the question “Which classes should I do?” This question will depend on
firstly your training goals and secondly on factors such as lifestyle, work,
family and time constraints. We offer Tier 1 and 2, Basic, Express, Olympic
Lifting, Gymnastics and Mobility Classes so the options are varied and need to
be matched to YOUR goals in order to be successful.
When I first
discovered CrossFit I had finished playing Rugby Union a few years earlier, had
4 operations in 4 years and moved like the tinman. My movement was restricted
at best and I realised a truckload of machine and free weights training at
Fitness First probably wasn’t a long term solution, it was making the problem
worse.Enter my introduction to CrossFit
and Mobility training and I had found a vehicle to improve my movement. CrossFit
as we know is a movement based program and improving my movement was the goal
in the first 18 months.
and having fixed most of my movement restrictions the competitive bug kicked in
and the goal changed to competing in the Sport of CrossFit. With the change of
goal up ramped the training in both class numbers and specialty classes, predominantly
adding in the Olympic Lifting and Gymnastics Class, still with a major focus on
In 2014 my
training goal changed from the sport of CrossFit to general CrossFit fitness.
My lifestyle had changed with a young family, growing business and love of the
bush all fighting for time in my week. I went from 12hrs a week training to a
maximum of 4. I train both Tier 1 Monday and Wednesday Strength Classes, a
Metcon on Tuesdays and an Express class on a Wednesday. The weekend generally
involves some form of outdoor exercise.This split is giving me a good balance for my goal. I may not be hitting
PBs every month but I’m also not falling asleep playing with my kids, and most
importantly I’m enjoying my training which is what it’s all about!!!
what your training goals are and choosing the right classes to achieve those
goals is important. We want you getting the most out of your time in the gym,
we know it’s limited so chat to a coach today and plan your training week! JB
With our CrossFit Kids 5 week block just
around the corner (5th November –see me for details if you would
like to book your kids in) I thought I’d do a child-focused blog. Training and
good nutrition are extremely important for today’s children given that our
society is becoming more and more sedentary and time in front of a screen
rather than playing outside is the norm. If we can teach and instill good
habits from an early age, we help set them up for a healthier and happier life.
definitely don’t have all the answers for raising a child – I didn’t even hold
a baby until I had my own so take from this what you will! I’m a firm believer
that there are many different ways to raise a child. You need to do what feels
right for you. That being said I am in no way preaching, just sharing my
experience. From talking to many of my clients that have children there seems
to be a common problem with trying to get children to eat healthy options.
I never made a fuss about what my daughter
ate as she was growing up, I’d put good food in front of her and if she was
hungry she’d eat the lot and ask for more. If she wasn’t, she’d pick and eat
what she needed on that day. As a young child she tried to convince me that she
had two stomachs – one for healthy food and one for junk food and that at times
the “good food” tummy was full whilst her “junk food” tummy would be completely
empty which was the cause of her hunger!
I decided to educate her on different
macronutrients from an early age so she knew how to balance a meal. She not
only knew what protein, carbohydrate and fat was but could also look at a plate
of food and know whether the macronutrients were balanced or what to add to
balance them. I’m not saying that this is the way to do it for everyone but it’s
certainly something that worked for us. She would grab her own snack and be
quite proud of herself - she was quite a
headstrong child from early on so being responsible for making some of her own
decisions kept the peace!
She’s a kid like any other and will still
eat rubbish from time to time but more often than not will choose a healthier
option, mainly because she is aware of how different foods make her feel and
behave and how it effects her training (she’s a super keen gymnast, she’s
passionate about a sport for which she trains 14 hours a week which certainly
When my daughter was younger she, like any
other child, went through times where she “didn’t want to go to bed” or
“couldn’t sleep”. This just happened to coincide with times that she had eaten
“treats” or food that was pretty high in sugar which caused her to be a bit of
a brat and extremely moody. We did an experiment together – one night she ate
whatever sugar she wanted … as expected it was pretty rough getting to sleep
and not a great sleep, she was angry at me and had some fantastic tantrums. The
next night she had no sugar and slept like a baby. She woke up and was actually
blown away, she said “wow Mum, I feel so much better without sugar – that will
definitely be a sometimes food for me and never before bed”. This wasn’t a magic
cure for bedtime but it certainly made life a whole lot easier.
I think I was pretty lucky that she was
able to feel and see the difference eating foods high in sugar had on the way
she was feeling. She’s now 11 and recently watched“That Sugar Film” (her choice), she went to
school the next day and asked whether it would be possible to have a viewing
for the entire school as she felt it would help some of the kids have a better
understanding of foods labeled as “health foods” and what good food actually
is. The old saying “knowledge is power” is certainly a concept that has worked
well with my child.
We work extremely closely with the
MoveHappy crew (Physiotherapists & Osteopaths located next door to us in
Kingston and also in Erindale) and the Assuage Massage team. We will be posting
blogs with some pretty cool information from these switched on guys. Remember
you should not be in pain from any movements we do, pain is a cue that
something is wrong– you shouldn’t just push through the pain and the issue will
generally not resolve itself with only rest (even if the pain goes away while
To kick off we have…
MINUTES ON THE COUCH WITH ADS
Are you new to CrossFit? Or are you a
regular that has just started kipping? Are you getting shoulder pain? There are
a number of mobility drills to keep your shoulders and thoracic moving the way
it was designed to, efficiently and with integrity.
Impingement in the shoulder of the bursa or
tendons is common, particularly as we get older. The causes are multifactorial,
but include tightness of the muscles pulling the shoulder into protraction
(forward position), internal rotation, degeneration of the lower cervical spine
(which provides the nerve supply to the muscles around the shoulder blade and
shoulder joint) and stiffness of the upper thoracic spine and ribs.
If the thoracic spine doesn’t have good
mobility, the scapula cannot be in the correct mechanical position. Often, the
scapula tilts forward, thereby closing down the sub acromial space, creating
impingement. This impingement causes the biceps tendon, supraspinatus tendon,
and sub acromial bursa to be inflamed. Add overhead motion to it like a push
press or a kipping movement and you’re on your way to one angry shoulder joint.
The push press requires posterior shoulder mobility, thoracic mobility and lat
flexibility. When these things are not present, the shoulder joint is in a
protracted (forward) position.
Crucial to the management of this condition
is working out what tissue is impinged and what the biomechanical causes are so
they can be avoided. If you have shoulder pain, come in to Movehappy and chat
with one of our staff. The earlier we get to it the easier it is to fix.
Lying busted on the ground, heart jumping out of my
chest, vision blurred not knowing what had just happened to me. ANGIE had just
welcomed me to Crossfit.
It was the end of 2007 and two ex-rugby mates, Birchy
(now 2600) and Rookie (Crossfit Gold Coast) had told me on separate occasions
about a new training regime called Crossfit. Both these guys had been training
partners throughout different times in my own rugby career as we complemented
each other with intensity, competitiveness and a lot of niggle, no quarter
given and none taken. They knew what they were talking about so I looked it up.
At first I was a bit stand offish, 8 minutes for a
workout??? I was going to the gym at least 2 hours a day, 6 days a week, with
social footy mixed in. This would be easy. Monday chest and tri’s, Tuesday back
and bi’s, Wednesday shoulders and legs bit of cardio and repeat. 20-25 sets,
supersets, drop sets,21’s anything to stimulate growth. This new workout or wod
couldn’t be too hard compared to the training I was doing.
Scrolling through Crossfit.com I saw a few movements I
had never heard of: Turkish get up, GHD sit up and toes to bar. So when I saw
pull ups, push ups, sit ups and squats I knew I could have a crack at doing the
wod. It was a benchmark wod called ANGIE, that is 100 reps of the 4 movements
as fast as possible. If I was going to do this, I might as well give one of the
big ones a go.
So I called up Birchy who was a trainer at Fitness First
in the city at the time to organise when to do it. It was first up the next
morning, he had a client to train so the advice he gave me was “don’t spend too
much time on the pull ups and have a red hot go on the other movements”. No
worries, bodyweight suits me, let’s see what all the fuss is about.
I could do 28 strict pull ups (back then kipping
is cheating) as a max set, so I thought sets of 10 then 5’s then whatever. They
slowed down pretty quickly. I was around 60 reps and down to singles as Birchy
was suddenly training his client near me yelling at me to get to the push
ups. Great! My forearms were fried and I was doing a ridiculous amount of
bench press (still doing mobility on my right elbow to get it straight) so I
enjoyed this part.
Sit ups just go, go, go. Hard but I had been at
this level of intensity before so all was fine.
…then we got to the squats. Birchy’s client had
disappeared and he was now in my ear telling me to do 100 straight, DON’T STOP,
DIG IN and HAVE A CRACK! I was pretty cooked from the 260 odd reps before but
air squats are easy right? Wrong, especially if you add intensity. At the 30
rep mark my legs were burning. At 60 reps the blackness started to come into my
vision so I just closed my eyes and counted down.
…98,99, 100! Time!
Looking at the crossfit.com videos and seeing all
those guys lying on their backs at the end of a wod I was always cringing
telling them to get up. But that was me: absolutely busted on my back, my lungs
were burning and even though Birchy was still talking about how good this is,
how much we are going to train blah, blah, blah his voice sounded 50m away down
along corridor. All I could think about was that the showers/toilets were
upstairs and how was I going to get up there without being sick and not having proper
function of my quads.
Hooked! Even though ANGIE wiped the floor with me I knew
straight away that this was for me. Not many times have I been back to that
level of darkness as you learn not to sprint the first 100m of a 5k but every
now and then a gem appears and just reminds you of when you first started
Crossfit. I hope you guys can remember your first WOD.