Successful Goal Setting: CrossFit and Beyond

Jaime Freemannews, Uncategorized0 Comments

The summer is drawing to a close (sorry, somebody had to say it) and as the schedules return to normal after all that travel and partying in the sunshine and you all return to your normal gym routines I thought it might be a good time to talk about goal setting.  We see each other in the gym all the time, some of us upwards of 5 times a week, yet how many of us know EXACTLY why we are there and what we are working towards?  There is this ambiguous idea out there that we are all aiming to be “fit” or that we are all gunning for that awesome CrossFit term of “general physical preparedness”.  That is great, and personally I love to see you in the gym suffering next to me, but I hope this article sets you on a path to picking some specific areas of your life (CrossFit related or not) and set some goals for yourself.  So how do we go about doing that?  Here are some tips first about how to pick your goals and then a few on how to set about achieving them. Step 1 to successful goal setting is making … Read More

Dropping in to a CrossFit gym – 8 steps

Joey Scafidinews, Uncategorized, wod0 Comments

Summer is winding down but many of you are still travelling, seeing the world and visiting CrossFit gyms! Awesome! Last I checked there were more than 13,000 CrossFit gyms worldwide so, you’ve got many to choose from. If you’re like me, the first thing that I do when travelling to a new city is to check out the local CrossFit gyms in the area. As an owner I love visiting other gyms and seeing how they do things. Usually I’ll steal some cool coaching cues, a great warmup (our short shitty warmup) or just get a feel for things that I like or don’t like. As members visiting other gyms maybe you’ll get a new cue that gets you your first muscle up or just improves something that hasn’t been improved upon in a while. Hearing things said in a different way from another coach can sometimes be just the thing that you need to switch the light on between your ears and drive improvement. So, please, by all means, once you’ve finished your private training, fundamentals, on-ramp or whatever your gym calls it, get out there and visit as many gyms as you can! But…before you do here are … Read More

Safety First

Tomas HorakUncategorized0 Comments

CrossFit can be a dangerous sport, that is a fact. We may be used to working out at high intensity and be comfortable with doing all sorts of movements, so we can forget about basic safety rules. I was recently reminded of this, when I was careless about my surroundings and tried to move too quickly, which resulted in an injury that will be painful and annoying for quite a while. This experience inspired me to write this article to remind me and other people about basic safety rules while working out. In CrossFit, we try to do work as fast as possible, we can easilly get caught up in the process and forget to pay attention to “what if” scenarios. Injuries can happen any time and it can just be a coincidence, but let’s talk about ways, how to minimize the risks. We talk about proper scaling a lot. It does not have to be with weights, but also with movements. We try to stress the proper form before loading weight on the bar. Safety, however, means little bit more than using moderate weights and avoiding ring muscle-ups when technique is sketchy. Sorroundings Paying attention to your surroundings is important everywhere, but at … Read More

Tim's "Fit 4 Fifty" Challenge!

Joey Scafidihealth, nutrition, Uncategorized0 Comments

Last September I began a journey. This journey began following an experience I had on holiday with my family in August last year. I have two sons and at that time they were 11 and 15 years old and we went to spend an hour of fun together on a large multi activity inflatable anchored out in the bay about 50 meters. It was a pay at the beach for 1 hour and a swim out and back it had slides, rope swings, obstacle course etc. looked lots of fun. I really hadn’t realised or was in total denial how much I had let my physical condition go. Subsequently, I lasted 10 mins of the allocated hour and wasn’t even able to pull myself out of the water without embarrassing assistance from some other people or to carry on after I got back on as I was totally exhausted and had no strength left to do anymore. I was so annoyed and upset with myself I thought it was shameful at my age. The swim back to shore was long, slow and a real low point. That evening I reflected very heavily on my age, condition, future health and quality … Read More

Eat healthy and save time!

Ryan ODonnellUncategorized0 Comments

Many of you have probably already heard that Joey and I are currently working on our Precision Nutrition certification and I can say so far I have learned a lot. The guys behind the Precision Nutrition program have a lot of free information available online as well, it’s all very informative. I shared this infographic (http://www.precisionnutrition.com/workout-nutrition-infographic) a while ago in the members facebook group, It helps making your eating choices very easy. I try to base my diet (most of the time) on this infographic and it works great. Check it out before you continue reading this post. OK. We know what to eat and when to eat it. Now comes the hard part, actually doing it. Let’s face it, if we really want to eat clean, more than likely we have to cook for ourselves. There’s not exactly a large number of restaurants out there offering a wide selection of balanced and healthy meals. The problem with cooking is that it’s time consuming, and finding the time to prepare food for yourself can be difficult. I’m here to offer some hacks that I use to help me eat healthy and save myself some time. Number one: Stock up on some … Read More