CrossFit Woolgoolga  



Coaches Life

Coaches Life. Like everyone, we’re all busy- jobs, study, family and just life in general. Coaching is not just a hobby for us it’s a huge part of our lives. We are constantly learning, adapting, searching for new information. We have regular coaches meetings where we go over coaching techniques and work hard to present the same information in the same way no matter which class you do and which coa
ch you have. We’re always trying to be better at providing the service that you guys want. Not only that but we train together when the opportunity presents. It’s amazing watching these guys and girls go deep in the pain cave in order to get fitter and stronger, to mobilize in order to move better and work on our weaknesses. We all love being a part of this community and we love being your coaches. When we see our athletes hitting new PB's, getting new gymnastics movements or just seeing you turning up is a huge reason why we do this.
It is for everyone.

Everyone knows about the CrossFit phenomenon going on right now. A lot of people know what it is but don’t really know what it is. It is not a bunch of ridiculously buff people coming together to see who can pick up the heaviest bar in different positions. CrossFit takes all the aspects of a healthy body and uses fitness to make our health optimal. CrossFit is designed to work for everyone. So man
y times, after I tell people I do CrossFit I hear, “I could never do that,” “I’m too weak for that,” and, “I don’t even know how-to pick-up a bar.” CrossFit’s goals to provide a safe progression into movements allows for everyone to participate.
CrossFit is for everyone, from the 80-year-old grandmother of seven to professional athlete. Everything can be scaled to your current level of fitness. Can't do pull-ups? No problem, we'll work on your strength with resistance bands until you can. Are pushups out of the question? No sweat, we can use a box, or even the wall, to place your body at an angle, therefore reducing the load your arms are required to push. Every movement we perform can be altered to suit your needs and still maintain the desired stimulus of the workout.
Take a leap and have a go, you won’t regret walking through that door to our CrossFit box.

Consitency is a key.

Fitness or any significant change is not going to happen in a few days or weeks. Becoming athletic, healthy, and able to move well takes time.

It’s a journey not a destination. Think of fitness and health as a water bottle with a small hole in the bottom. Unless you are doing something to fill it up you will slowly lose it. Fitness is not something that can be achieved permanently or a benchmark that sticks. It is in constant fluctuation, and to truly be fit means fitness has become your lifestyle and a part of who you are. It comes down to owning your exercise, diet, and life.

Suffering through a workout gives you a certain satisfaction and also the confidence that you can persevere. Knowing you have the ability to keep going when it gets tough starts with hesitation and fear. You are not sure if you’re going to make it, but later after WOD is finished, and you lay in a pool of your own sweat, the glimmer of confidence arises.
Next time you begin to believe in yourself. Your confidence becomes infectious and you push yourself harder. As your fitness and confidence booms, you cheer and support others who are on the same journey…

Find success through consistent hard effort over time…
Show up. Work hard. Lift heavy. Chase your goals. Repeat!!!


Struggle with New Year’s resolutions every year?

Don’t worry you’re not alone. A lot of people who make resolutions for the New Year often don’t end up keeping them for various reasons, whether they’re too hard to maintain, they get distracted, or they just stop caring.

Here are five ways to make and maintain your fitness New Year’s resolutions in 2019.

The new year is seen as a way to start fresh, a way to forget about all of the bad things that may have happened in the last year and leave them behind. Many people use this restart button to give themselves goals. They say “I will buy a house” or “I will lose 10 kg by July of next year.”

The truth is, most people who make these resolutions never seem to actually keep them. They end up working at it for a month or two, and then suddenly the slump happens and all motivation is lost. Now you’re suddenly down to one workout a week, or your healthy diet has turned into a thing of the past.

It’s a sad truth, how many resolutions are abandoned before the year is even half over. So, how do we prevent this from happening? How do we make sure that you stay on your fitness goals and become strong and confident in a way you always knew you were? Let’s go over The Plan:

Be Realistic

This might be the most important rule we’ll go over today. Remember all of those people I mentioned that stop working towards whatever goal after just a month or two? The reason that they fall off the wagon is because they make goals that are actually too big.

That may seem strange to say, but it’s the truth. When you make a huge goal for yourself like “I will workout for one hour six days a week” you’re setting yourself up for failure.

This sounds harsh, but the truth is that if you aren’t already in the fitness circle in some way, whether through personal training or boot camps, you can’t just jump in 0 to 60. You need to ease yourself in to the fitness circuit. We purposefully make our boot camps 30 minutes long because that’s truly all you need, and as long as you attend a few times a week, then you’ll reach your fitness goal in no time. But you have to ease yourself in, and eventually you may even surpass your original goal.

It’s like someone said to me at my first crossfit session: “You can’t start at 100%, you need to start at 50% and work your way up, otherwise you’ll burn out.”

Make a Plan

So, now you’ve got your very realistic fitness goal, it’s time to make a plan. When you make yourself a set plan that helps you towards your resolution you set yourself up for success.

Set small goals. If your big goal is “I want to lose 50 pounds” then you need to know how you’ll get there. Make yourself a smaller goal like “I will attend three boot camp sessions a week.” If you start yourself small you can work up to the bigger things you’re aiming for, and even surpass them in the future.

Now you’re going to make a schedule. Truthfully, when you don’t make a schedule for yourself, you’re more likely to not do anything. Especially with the colder weather coming our way, it’s good to have something solid to work on. If that means setting a phone reminder at noon to say it’s time for squats, then do it! But you need to make a plan in order to keep your eye on the prize.

Get Outside Support

Friends and family can be great motivators for keeping resolutions. When you keep your goals to yourself, you have less risk involved because you’re the only one holding you accountable. The minute you have another person involved they can become a great supporter of everything you’re working for.

Do this: share your resolutions with family members or friends. Maybe ask them to check in on you, or even join you as a way of helping you stay motivated. You may even discover that someone in your life has similar goals as you! This can be a huge help as the two of you keep each other accountable throughout the year.

And, of course, CFW  trainers are always there to help keep people on track. Whether that means calling you to find out why you’ve skipped the last few sessions, or helping set up a carpool so you’re less likely to skip a session, they want to help you succeed. If you feel as though you have no support in your personal life, the CFW Family is here to be that for you.

Reward Yourself

It is so important to celebrate the small victories. When you reach one of those small goals you set for yourself a reward is definitely in order. Sure, the end reward of a great body that you feel good in is a fantastic one to look forward to, but you don’t want to lose your motivation from lack of incentive in the middle.

Maybe buy yourself a new dress to celebrate losing those five kilos. Or let yourself have a spa day when you’ve consistently worked out four days a week for a month straight. Whatever it is, set yourself a reward to work towards each step of the way, that makes this entire process less of a chore, which keeps you motivated until the end.

Part of our own nutrition plan is that we allow for one cheat day a week, that’s how much we believe in treating yourself once an a while when you’ve been doing a good job. Constant work and no play makes anyone a dull and unhappy person.

Don’t Lose Sight

Now you’ve got all of these tools, it’s time to go an build yourself the future you want. Be realistic, take small steps, and keep your eye on the prize. Soon you’ll be strong and confident in everything you do, and everyone will see the person that you always were.


Coaches: You Are Appreciated.

You are changing people’s entire existence with fitness! You are helping them to do things they have never dreamed of. You are guiding them in shaping a better life in so many ways. 

I love that as CrossFit coach you all consider every client an athlete. I love that our community shows the same support and enthusiasm for beginners, top competitors, and everyone in between.

Even if people you work with don’t tell you how much you mean to them often enough, just know that you do. Thank you for what you do to improve people’s life and helping me to make our box the best second-home-from-home for so many.

Remember, you are appreciated, and I certainly appreciate you.

You Get What You Give.

If we have a belief that the world is unfriendly, then we will only continue to put power behind this belief. Our actions will follow. We will constantly be expecting bad news. We will find ourselves doing what we can to protect against others. On the other hand, if we decide that the universe is friendly, then we will only do things to help others and the world will play out this belief, and in turn, create good.

How we choose to view the world will ultimately define how we live our lives, and, what comes back to us. If we approach people with an angry, frustrated attitude and an expectation that they too will be angry, then it’s highly likely they will pick up on this and fulfill that mindset. But, if we approach people with kindness and an expectation that they will be friendly, then they will put down their barriers return the same.

It’s a self-fulfilling prophecy – we get what we give out.
Let’s take extreme ownership over this principle, as today is truly in our hands.
Prepare & Respond.

In life, there is ultimately two things we can control:

1 – How We Prepare
2 – How We Respond

Think back to a big, hairy, stressful situation in your past. And think back to how you felt throughout that experience. Chances are, you were just like every other human being out there – emotions and thoughts all over the place.

It’s first a good thing to recognize that this is human nature. We can overthink things.
But to keep it simple, there are two things, in any challenging situation, that we can focus on. Because these two things are the only pieces that we can truly control.

How we prepare, and how we respond.

In every situation, there is a level of preparation that takes place. This could be as direct as the daily grind of training or learning how to change a flat tire. In the first example, we know the execution date, and in the second we do not.

And in every situation, we will adjust ourselves given the event. This adjustment can be emotional, brash, and unproductive (a “reaction”), or calculated, thoughtful, and productive (a “response”).

The quality of our preparation and our response, is everything. If we can just focus on those two seemingly simple aspects, and master them, everything else falls into place.

Let’s keep this thought in the back of our minds as we enter the week. Seek out the moment where our thoughts run away from us, and bring them back to where they do their best work… and their only work. How we prepare, and how we respond.

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Eat like a CrossFit Games Athlete.

Keep is simple, trust the system, detox your body and eat your (complex) carbs are a few highlights.


The meals don't need to be fancy by any means. Each meal should contain more than 6 ingredients. But it’s important to cycle through different meals every 6 weeks, not only so your tastes buds stay happy, but because this is also a great way to use in-season produce.


Stick to your plan! It’s important to find what works for YOU! This can be a process of trial and error, but consult a nutritionist and build a strong base with exactly what you need to perform. Once you have that, stick to it.

Most of top CrossFit athletes stick to their diet plans to a tee. They see and feel the results of what putting the best nutrient sources in their body can do. So, if you are trying to look and perform your best, follow your program accordingly. Otherwise, there is no way of properly adjusting your diet to get you closer to your goals.


Whether you’re an athlete training three times a day or working a 9-5 job and heading to the Box whenever time allows, beating mid-afternoon slumps and maintaining your energy is vital.

Coffee shouldn’t be the immediate answer for those afternoon energy dips. Instead, you need to make sure you’re regularly eating nutritiously dense foods. And yes, eating complex carbs like bulgur wheat, barley and wholemeal rice with each meal will dramatically increase your energy levels and keep you feeling full for longer.


Complex carbs are both slow-digesting and high in fibre and protein. No matter your goals, the following are the perfect additions to any meal.:

  • Sweet potatoes
  • Wholemeal rice
  • Barley
  • Quinoa
  • Bulgur Wheat

They’re filling and a great nutrient source of potassium, zinc, iron and niacin, significantly reducing the risk of obesity and high blood pressure.


No, not a juice cleanse, but detox your body of nasty toxins with wholesome, clean and traceable foods. 1-2 smoothies per day which typically include:

  • Ginger,
  • Spinach,
  • Lemon,
  • Oranges
  • Coconut water

By supplying your body with a full supply of antioxidants and anti-inflammatory foods, your body is provided with that extra edge, allowing it to perform at its best while also keeping you healthy and happy.

As Sam Briggs put it,

“It’s all about finding those one percent gains,” and a lot of those little gains occur in the kitchen, not the gym."

No Excuses.

I am a big coach Ben Bergeron fan, he is the owner of CrossFit New England and coaches Katrin Davidsdottir or Matt Fraser. His opinions and training methods should be an example for all of us. He recently published a book called “Chasing Excellence” and in it writes that our DNA in hope for survival makes us remember negative information over positive. Therefore we often need to relearn the positive approach, for most of us this is a conscious decision for how we approach life. Which is why Ben has these three rules at his gym:


Easy to claim, hard to do. I myself often complain and look for excuses. So I chose Top 10 excuses I hear around the gym and looked for tips to get over them.


Sadly this is simply the case with season changes. Summer brings on the heat, spring blooming flowers and in the fall we slip on fallen leaves. Wherever you go you won’t escape the weather. I agree, winter makes it way harder to get up in the morning, to start moving, but that is NOT a reason for you to skip a WOD. Be smart in what you wear: thermo-shirt, sweats, hat and gloves in case we are going to run. Make sure to keep your joints warm to avoid possible injuries. When you make WODs a habit you won’t even need to think of excuses to not go.


This is why we have coaches, they are always ready to help you adjust the WOD so that you don’t cause yourself more pain and worsen the injury. If you need to, hit us up and we can go through all the WODs for the week ahead of time, so that you are ready. Where there is will … The road is hard, it needs patience, but it’s always to move, even if the movement is limited.


The reason you are sore is delayed onset muscle soreness, micro-tears in your muscles caused by working out hard. Your body needs time to regenerate, but the worst way of doing so is sitting on your bum at home or at the office. Get to the gym, load it up light, slow down, but don’t stop moving. Blood will flow through your muscles and help them regenerate faster. The rule “leave your ego at the door” applies here. Don’t race others, forget SugarWOD, do your own thing.


Working out causes us to gain muscle and burn fat, which means we can gain weight. But what is more important, low numbers on the scale or how you feel? Are your pants looser at the waist? Do you need to buy smaller shirt? Is moving around more simple? This is visible progress you and the others will appreciate.


Working out is your health insurance. Your recipe to live and function long. Would you skip a doctors visit for your child? Nope. So place the same importance on your exercise. There are other things to cut to save time: meal prep, using public instead of driving, less time on FB and Insta (both deserve a whole separate post).


The community at CrossFit Committed is like a melting pot that holds together so you really don’t have to worry that somebody will judge you or laugh at you. The beauty of CrossFit is that it can be adjusted for athletes of all categories and ages. Everyone can find something that suits him/her.


So bring them along. They can sit at the cafe, drink hot cocoa and watch their parents work out. What better example can you set?


The best day to start is today. Don’t put it on tomorrow.


Another reason why you SHOULD work out. Clear your mind, let the steam off and high five others after WOD, it will turn your frown the right direction.


Do you seriously believe this? It is more than clear that you won’t move a finger the minute you get home because of all the things you have to do – laundry, unload the dishwasher, walk the dog, help your kids with homework. So use the time you are stuck in the car right, listen to your favorite song or call your mom.

So now that you see them all together, don’t some of these sound ridiculous?


Can I ask you to do something ?

I want you to imagine yourself this time next year. Close your eyes and really think about where you’ll be in twelve months’ time.

I know that you’re a driven, dedicated person. You’re not satisfied with standing still. You want to look good, stay healthy and feel like the strong, capable person that you are.

I bet you have a goal you’d love to achieve by this time next year. Maybe it’s building up your strength, maybe it’s losing a few kilos, maybe it’s just to live a more healthy and positive lifestyle.

So let me ask you: What have you done so far this year to move towards that goal? It’s easy to always put things off until tomorrow...But that way you’ll always just stay where you are now, spinning your wheels.

A wise man once said the definition of madness is doing the same thing over and over again and expecting different results. If you don’t start doing something differently, then come January 2019, you’ll just be right back where you started, feeling the same old insecurities, wishing you’d done more this time last year.

Today, I want you to stop putting things off. I want you to say enough is enough and make a decision right now to commit to your own health.


Swearing you will get into shape is
one of the top New Year’s Resolutions ever.
Getting into shape isn’t something that is done, but how you live.

Health is a journey, not a destination.

You cannot out train a destructive lifestyle, too little sleep, too many beers, too much crap food and hours on electronic devices.
If you want change, then change everything ... with total commitment.

1. Habit before outcomes.

It’s great to lose 5kg of body fat or to add 25kg to your back squat. But you don’t really have control over that outcome.
You can work very hard and still fail to meet that goal.  Instead set behavior goals ... for example train 4 days a week without exception. If you can keep that habit up you’ll be stronger and fitter no matter what. In fact, in time you’ll probably exceed the old outcome goals anyway.

2. Focus on starting…over and over, better and better.

Habits are powerful but you cannot take on too much at once.  
You could commit to going to the gym 4 days a week for a minimum of two-hours per session but you’d be setting yourself up for failure. The action has to be sustainable.
The better goal is to simply go to the gym each day and begin with your best effort. Start better and better, over and over again, until you get exactly what you want.

3. Just because you can doesn’t mean you should.

Building great habits means taking daily steps towards your goal. Each step is a challenge, but well within reach.
Some days will feel much harder than others. Sometimes things feel easy. But remember, just because you can do more (reps or kg) now doesn’t mean you should.
If you rush things you’ll be much more likely to fall down. So, take your time. Stick to your plan.

4. Don’t worry about the misses.

No one is perfect & luckily you don’t have to be either.
The acute misses don’t matter that much at all in the long-run. Don’t worry about having to double the effort to ‘catch-up.’ You’re alright, just don’t let misses stack up. At that point you’re building a brand new sort of habit (not a good one).

5. Don’t try it alone.

The easiest way to success is to surround yourself with great people. We have so many different people at CrossFit Woolgoolga,  share your goal with them. Let them help hold you accountable. Let them push and inspire you.
Where you are weak, find someone who’s strong. Let them drive you to new levels. And likewise, do your best to help push and elevate others. That sort of approach to goal setting will take you a long way.

Train safely!

I’m very conscious of how emotionally devastating an injury can be and how far it can set you back in your progress.There’s nothing more frustrating than knowing you have the motivation and capabilities to succeed but you can't get there.

It’s important to remember if you challenge your body with intense physical activity there will always be some risk of injury - but it’s on you and your coach to reduce that risk as much as possible!

Few tips on avoiding injury:

Intensity, not insanity!
You’re aiming to challenge your body not completely wipe yourself out. Never push yourself to do more reps than you can manage with correct form or to go so fast that your form suffers. 
Listen to your body. You don’t want to feel comfortable through all your workouts but if you feel sharp pain stop right away.

It’s totally fine to modify WOD to suit your own abilities!
If there’s an exercise that’s hard on your back, swap it for something else you’re more comfortable with. If you can’t manage number of reps, just do as many as you can with correct form. 
This tip is particularly important if you have any old injuries, which means you’re more likely to suffer a similar injury again. Please be careful to avoid doing anything that might place too much strain on parts of your body which are vulnerable to injury - it’s totally fine to switch movements if you need to. If you have a previous injury that isn’t fully healed, make sure you are fully recovered before starting again.

Stretching is not optional.
When you’re struggling to fit working out into your packed schedule it can be tempting to skip warm-ups and cooldowns...but this is a recipe for disaster. 
Trust me, if you can find 20 minutes a day to work out, you can find an extra five minutes each side to make sure you do it safely. You’ll lose a lot more time if you hurt yourself.

It all comes down to ‘slow down, be cautious, don’t push yourself too hard’. I know that often doesn’t sound too appealing - we’re all badasses here and we really want to push ourselves to our limits!
Safe, slow and steady progress is going to be a million times better for your fitness and performance in the long run than doing anything that risks hurting yourself.



Why you should never miss a Monday workout…We all have been there. The alarm goes off at 5am on that lovely Monday morning and the first reaction is to snooze or shut it off. Your weekend was full of fun and excitement, and you could use that extra sleep. Right? You think, I’ll just go tomorrow…Well, your first workout of the week is actually the most important one! Here’s why…

Better workout habits.
Consistency is key to creating a new habit. It’s a fact of life that if you stay committed to a habit, you will see progress. So get in here on that Monday morning, because if you don’t, Tuesday isn’t looking too good either.

Increased Productivity.
We know getting to the gym increases the health of your body, but exercise will also increase the health of your mind! Your Monday workout could make your day and tasks seem a little more manageable!

Exercise is exactly what the doctor prescribes! Really though exercise releases endorphins and there’s no fighting that ‘feel good’ hormone.

We want to see you!
You’re not just a number here at CrossFit Woolgoolga. Every coach cares about each and every athlete that comes through our doors. We WANT to see you in one of our classes! Our week will start off on the right foot, and so will yours!

See you Monday!


Survive the festive season.

Christmas is right around the corner – food comas are inevitable. December marks the beginning of the holiday festive season, endless parties, late nights, eating, and drinking, to say the least. Cap it off with New Year celebrations and you have a deadly combo that could potentially ruin all of your year’s hard work in the gym.

Relax, enjoy the holidays.

Don’t punish yourself for having a slice of that ever so dreamy Pavlova. Enjoy the season, enjoy the company, and enjoy the break. With that in mind, try your best to limit the junk food.

Party Food.

Do yourself a favour and cook a meal to bring. In this way, you know that every party you go to will have some food that will help you stay on track.

Control Sugar Cravings.

Ahh, the smell of warm apple pie. Cinnamon fills the air, and sugar swarms the heart. One trick, try eating a small portion of protein or veggies after your first serving of dessert – in this way you will settle your sugar cravings with healthy alternatives. If the craving is still there, continue to eat the protein and veggies.

Keep moving.

Your goal during the holiday season is to keep the muscles primed and ready for when you’re back to training. Chances are you won’t have the opportunity to lift heavy 3-4 times a week, but you might be able to crush some Tabata style workouts every other day.

The most important aspect of staying on track for the holiday season is to stay conscious of everything going on around you. Keep your meals clean, limit the junk food, and stay active whenever possible – even if it means doing pushups before your morning shower 😉




All Beginners at CrossFit Woolgoolga are eased into our classes by modifying the workouts for the body to adjust to the intensity. Our classes are easy going, fun, non-intimidating and in a welcoming environment that caters for all individuals of all fitness levels.

Our members includes 15 year young to 70 year young, Grandparents, Mums and Dads, Brothers and Sisters, Big Ones and Little Ones, Large Ones and Skinny Ones, we look after everyone!

CrossFit is simply running, jumping, skipping, lifting, throwing, pushing and pulling, basically training for life!

You will start with lower skill movements and lighter weights than what experienced CrossFitters use. We don’t want to smash you!!! We want you to start moving, be healthy and in time become Fitter, Faster, and Stronger.

There are many reasons why so many people are drawn to us. It doesn’t matter what you lift or where you finish in a workout, once you stand on that floor with us, we are all in this together. A great environment builds friendships and friendships build a fantastic community!

At CrossFit Woolgoolga there are no place for ego’s, no room for bad attitudes. Those type of people just don’t last here. We are supportive, we are competitive, we are strong, we are humble, we are athletes….we are "The Fittest Family You'll Ever Have".

You won't know if you love it, or hate it, until you try it.


Fast Recovery.

There's nothing more satisfying than pushing yourself to your limits in a tough workout! You feel great afterwards, but sometimes you feel pretty sore! And that can be hard for your next workout.

How can you take care of yourself and help to recover as fast as possible? It's simple!

First, always stretch! It'll make you feel less stiff and sore.

Second, try magnesium supplements. Magnesium is absorbed by your muscle cells and helps them repair damage and avoid cramping. It also helps you feel calmer and sleep better, which is exactly what you need when you're trying to recover from a tough workout!

Third, eat your protein! Your muscles need a good supply of all the essential amino acids in order to repair and recover.

And finally - always listen to your body. Pushing yourself to your limits is awesome and feels so satisfying, but you should never go to the point where you're putting yourself in danger.


4 Quick Tips for CrossFit Beginners.

The beginning of your CrossFit journey has quite the learning curve to it. There are all these new exercises and terminology to figure out and coaching cues. The beginning can be tough at times but here are a few quick tips to help.

1. Track Your Progress

Tracking progress especially right away at the beginning is important for long term motivationl. Months or even years later when you are going through a training ‘rut’ and it seems like you haven’t made any progress you can look back at your early numbers and appreciate how far you come.

2. Don’t Be Afraid to Ask for Help

Coaches cannot read your mind (yet). So let us know what’s going on. Could be anything from struggling with a certain movement to fears, aches and pain to even just a stressful day. We are here to help you through it but we can only do that if we know what’s going on. Ask lots of questions. Use your coaches as your ultimate resource. We love nerding out about fitness.

3. Compete With Yourself Before Worrying About Others

If you have a competitive personality this one can be tough. You need to remember that you’ve just started this journey. You’re not going to be proficient in every single movement in a couple of months. That is part of the beauty of CrossFit. There is always something new to master. Push yourself, go hard but don’t waste your time on who you beat or didn’t beat in that WOD.

4. Challenge Your Fears

The beauty of CrossFit is that it offers you an opportunity to conquer your goals and fears. Some of the things we do here may be a little scary for you at times. This is the place to do things you didn’t think you could. Challenge yourself. Don’t accept what fear tells you you can’t do. And when you do it, celebrate your ass off. Your coaches desperately want to help you along in this process, so let us know and we’ll help any way we can.

Getting back on track.

Even the most dedicated exercisers sometimes go astray. Almost anything can knock you off track: a bad cold, trip away or a stretch of bad weather. It's important to reclaim your routine. When you’ve missed WOD or you’ve been away from your routine for week or so, don’t expect to start where you left off. Scale your WOD for the first few days to give your body time to readjust.

The bigger challenge may come in getting yourself back in an exercise frame of mind. Try to keep confidence in yourself when you relapse. Instead of expending energy on feeling guilty and defeated, focus on what it’ll take to get started again. Once you back on track, you’ll be amazed at how quickly it will begin to feel natural again.
Get Comfortable With Uncomfortable.

It means just that. You’re taking part in the sport of CrossFit- constantly varied, high intensity, and functional movement. Nowhere is “comfortable” or “easy” mentioned. I understand the feeling that will come over you at some point in the workout-you hit that wall; breathing is rapid, lungs burning, muscles screaming, the weight increasingly becoming heavier with each round… but this is it! This is what we train for every day. To be able to push through that wall—to be comfortable with all that is causing discomfort.

This phrase is VERY fitting for what we do in CrossFit, but honestly, could be used in most aspects of life. Sometimes things suck. Sometimes things are VERY shitty and we simply have to be ok with it. If we coward up, turn our backs, shy away; we generally get nowhere. Sometimes, you have just have to be comfortable with things getting worse before they get better; push through and keep that positive outlook. Whether it’s a few minutes during a 5 min AMRAP, or, the last week or months in real life. Either way, the circumstance is irrelevant. Get comfortable, with uncomfortable . . . and your ability to overcome obstacles, think clearer, adapt and overcome will become much greater.

Are you coachable?!

If you think about it, the majority of us grow up in an environment where the only instruction we receive brings resentment or resistance with it. 
Parents telling you what to do, because… 5 years old…
Teachers telling you what to do, because …puberty...
Bosses telling you what to do, because... they’re idiots...

It's only natural that it transfers to the gym. Some common responses to coaching cues and helpful advice include:
- “yeah I know"
- "but" (insert any statement in here)
- workout induced deafness….
- the face (see below)

Our coaches have got a lot to do during the technical portions of the class, with an aim to check in on every athlete multiple times. And just like it’s human nature to ignore your parents when you’re 13 years old, it’s human nature for the coaches to circle back to the receptive student more often than one who is less so.
Don’t worry, we won’t give up on you, ever ... We love having breakthrough moments with you. But during a busy class, it’s instinctive to respond more to the ‘yes coach’ athlete, vs the ‘but coach’ or worse, the ‘no coach’ athlete.

The more coachable you are, the more coaching you’ll receive.



Stick to setting SMART goals for yourself.


The more detailed you can be with your goal the better. Saying “I want to get fit” is a generality. Saying “I want to do 10 strict pull ups” or “I want 12% body fat” is specific.


If you’ve been with CrossFit for any time at all you know that we are all about measurable results. That’s why the clock is running literally all the time and why we do things like 1RM lifts and benchmark workouts. Your goal needs to be measurable.


I truly believe that any goal is attainable as long as you are prepared to set yourself up for success. Attainability of your goal sometimes rests on getting help from others. Maybe you need a coaches guidance, or some private lessons to get you started towards your goal. Maybe you need to prepare your friends and family for changes in your usual schedule or habits. Attainability of the goal often depends on our ability to prepare and plan.


This is probably the most important aspect of a SMART goal. If the goal is not realistic or relevant to you (does it REALLY matter?) then you will not put the systems in place to reach it. Your goals are about YOU and what you want for yourself and your life. You cannot sets goals for others nor can others set goals for you. It is important that you really understand the WHY of your goal in order for it to matter enough to you to see it through.


There MUST be a time-frame for your goal in order for it to be effective. Again this might be an aspect where you will need some help in deciding a reasonable and realistic time frame based on what exactly your goal is. In our above examples you can see how 10 strict pull-ups and 12% body fat as goals could have drastically different time-frames associated with them.

Write down your goals.
Make an Action Plan.
Be Patient.
Ask for help. 
Accept failure (temporarily).


Achieving even a small goal you have set for yourself is a BIG deal. You should celebrate and you should let others celebrate with you. Too often we are tempted to just move on to the next thing without taking the time to appreciate what we’ve accomplished. Share with the community what you’re working on and what you’ve achieved. Let the community celebrate you and celebrate WITH you when you accomplish a goal. We all know how much we like to party…right?


“With a Partner.” 

What’s your reaction when you see these words on the board? Are you excited to get to workout with a friend? Or are you scared?
For many, the reason behind this feeling of dread is the fear of letting a partner down. 
Remember, your partner is here, same as you, to get a great workout and to have fun. If you give your best, that’s going to happen.
The bottom line is this: Never apologize for doing your best. Ever. Whatever it is.
Attack a partner WOD and any negative self-talk the way you would any workout and you will grow in both your physical and mental fitness inside and outside the gym!



Let me introduce you to obnoxious friend, DOMS (Delayed Onset Muscle Soreness).
First of all, don’t panic. DOMS is totally natural and you’re going to be fine. 
Great, even!
Think of DOMS like your muscles saying: in exchange for the recovery I have to do, I’m going make YOU feel it. This process is TOTALLY normal.
It tends to peak around 48 hours after training, but can occur anytime (hence the “Delayed” part of DOMS).
Once you get used to this level of training, DOMS will go away and you can make huge progress in your training without this soreness.
If you’re sitting there right now with T-rex arms and leg muscles so sore you’re like Tin Man, you’re probably thinking ... WHAT do i do. 
So, move and stretch... throughout the day, when you wake up, before, during, and after your workout. 
Movement is the best cure for soreness.



The alarm woke me up this morning at 5:05AM and I immediately laid in bed and began a mental workout debating...

You should go working out... or you can do it this afternoon and just close your eyes, but could I actually fall back asleep? 
If I don't go and I don't fall back asleep I've lost an hour.
Will I really feel like working out in the evening? 
But I think I'm tired.
I could sleep in.
Sleep is good.
You didn't go to bed until almost midnight last night.

So I rip the covers off and stand up and just stand there... I'm tired. So I laid back down and pulled the cover over my shoulders and got cozy again.

You can have a rest day tomorrow!
Why do you want to sit here and debate for another hour? 
You still have time.
Just fall back asleep damn it!

So I fling the covers off me AGAIN and I realize in that moment that my body was trying to get out of bed even though my brain wasn't. 
Okay body!! 
I'll follow your lead this morning!!



PROGRESSION. I think majority of us out there don't come into crossfit being able to do a strict muscle up, pistol, 100kg deadlift or have great abs and awesome lats.
We go through basic progressions during classes, there is no point wishing on that you are going to get that muscle up if you cannot do a pull up or ring dip first. And this unfortunately is a real problem in this world of instant gratification where everyone wants instant results.

PATIENCE. Always remember that like in life, we don’t get what we wish for; we get what we work for. It will come in time, as long as you stick to the program and consistantly work at it.

PERSEVERANCE is the third P. Hitting your first goal is a huge achievement but after the celebration dance and jump we should immediately move onto the next phase. It is not easy as it would mean starting again on more progressions and even more patience. BUT ... Let’s grit our teeth together, hang in there and continue climbing on.


"Yeah, but I scaled."

I hate hearing this - its usually at the end of a WOD, when someone just crumpled to the floor, dead last by minutes, breathing hard while classmates go up to congratulate.

"Dude, that was awesome, way to fight through", "You did SO good!", "That was amazing, great job today", "Good job finishing, way to not give up!"

"Yeah, but I scaled"

As if scaling is something to be ashamed of, as if scaling is for the weak and the untrained.

As if scaling means you didn't do the workout - or your workout was less worthy because you scaled.

It isn't.

We are all in a constant state of scaling - even the elite of the elite, even the few who make it to the finals at The CrossFit Games

Double unders are scaled triple unders, MU are scaled weighted MU, 15' rope climbs are scaled 20' climbs.

Sure, they aren't called for in the WODs today, but what about tomorrow?

Scaling is how you get from where you are now to your future kickass self.

Scaling is how you stay safe and healthy.

Scaling is how you finish the workouts and feel obliterated after, using a band instead of just staring at the bar for 10 min willing yourself to get a pullup.

Scaling is how you improve your technique and learn to lift heavier.

Scaling, is not, however, something to be ashamed of or something that you can use to write off your WOD as a poor performance.

So next time you are crumpled on the floor gasping for air, be proud that you choose the right scale for you.

Be proud that you killed the WOD, and that the WOD killed you.


Hey, Happy Monday!

The boss, the job, the bills, the grind. The deadlines, the homework, the chores, the to-do list. And don't forget the politics, the feuds, the egos, and the bullshit. We sometimes spend most of our lives wrapping ourselves around the axles over a bunch of stuff, which, in all reality, means almost nothing as it relates to our actual life. It stacks and stacks and builds, until we think we're so far gone all we can do is tap out and beg for mercy. When the bullshit starts stacking so high that you begin to question the value, the worth, and the meaning of your life...just stop...breathe...and take a minute.
Take a minute to reflect on all that is right in your life. Look at the situations you could be in, versus the situation you are in. It could always be worse, and there is always someone who actually has it worse. Free your mind and escape the pitfalls of negativity with the power of perspective. Yes, there are going to be a million reasons to hate life, but it is those very reasons which should empower your ability to see all of the reasons to love your life. It's all about perspective.
Don't let the bullshit get you down, and furthermore, call its bluff. It may very well be all real world issues that feel as though they're driving you in to the ground, but realise the implications for the negative impact on your actual life are purely imaginary. Your life, your meaning, and your purpose, are all things which cannot be touched by the white-noise of the day to day bullshit; but only when you are willing to drown it out with a healthy perspective of what is forgiven from yesterday, right today, and possible tomorrow. So stop...breathe...take a minute...shovel some perspective on top of the stack, and get to work.

CrossFit is constantly varied functional movements performed at high intensity. All CrossFit workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more. These are the core movements of life. They move the largest loads the longest distances, so they are ideal for maximizing the amount of work done in the shortest time. Intensity is essential for results and is measurable as work divided by time—or power. The more work you do in less time, or the higher the power output, the more intense the effort. By employing a constantly varied approach to training, functional movements and intensity lead to dramatic gains in fitness.

While CrossFit challenges the world's fittest, the program is designed for universal scalability, making it the perfect application for any committed individual, regardless of experience. We scale load and intensity; we don’t change the program. The needs of Olympic athletes and our grandparents differ by degree, not kind.