Friday, April 25, 2014

Anzac Day

Hi all,

We are open for two sessions today at 8am and 4pm. The workout today is dedicated to help raise funds to support Charlotte as she competes at the Regionals.

Lest we forget
I love the fact that as a Nation we have ANZAC day to honour and remember all those soldiers who have fallen during War. ANZAC remembrance ceremonies and services are full of symbolism including such things as: laying of wreaths, the Ode, the Last Post, Red Poppies, the Lone Soldier, Reversed arms, the Lone Charger. I recommend that you check out to find out what each of these represent. It will bring greater meaning to this special day.

I was born during time of Civil War. My grandfather, father and uncles were soldiers. My mother still remembers running to hide underground as war planes dropped bombs. We escaped from our Home because of war. We had to leave everything behind and start our life from scratch. It's a family history that to this very day shapes my thoughts, words and deeds. I cannot forget where I have come from. I am so grateful with who I have in my life today. I am probably the happiest I have ever been . Yes there are mouths to feed, bills to pay, work to do - but man I am just so happy to be alive. I am so thankful to have forefathers and mothers who fought with their lives to provide me the opportunity to live the life that I now live.

over and out,

Charlotte's fundraiser WOD 1 "Nasty Girls Run"

Partner up For time:

Each partner must do 3 rounds of:
  • 50 Air Squats 
  • 7 muscle ups
  • 10 hang power cleans (60/40kgs)
One partner works, the other runs 400m. Swap over at the end of each round.

Thursday, April 24, 2014

"Death by...."

Hi all,

I had a great break over the long weekend. Although we went away for only 2 and a bit days, it gave me enough time to recharge my mental batteries (about the size of 1 AA battery). On Saturday morning I had a few hours to myself so I spent 1 and half hours at the hotel gym basically looking at my own handsome reflection because I didn't know how to use some of the fancy equipment. As the saying goes "better to look like a handsome baboon than a confused camel" (nah I just made that up, I couldn't think of an appropriate saying). After my gym session I had a swim in the big-pool; then a bubble bath back at the hotel room; followed by a fine-dine lunch with Nat. The night was capped of with a wedding at Peppers (Hunter Valley). The last time we were able to relax like that was a year and half ago. Since then life has been hectic for us. O how I have forgotten how necessary it is to just get away even for a little bit.

Finding some time to mental recharge is important for our health and fitness. We live in a fast paced society which can burn us out. Finding time to recharge can help us:

- take control of our lives again
- help us focus on the good things in our life
- recommit ourselves to our passions
- lower our stress levels
- focus on ourselves and our needs

When was the last time you were able to recharge your mental batteries?

1) Death by Squat Snatches

EMOM complete one more Squat Snatch 40/32kgs, start with 1 on the first minute.

In order to work on our grip strength, no dropping from top. However you can drop from hip height.

2) Cardio-blaster

20 burpee box jumps
rest exactly one minute
20 burpee box jumps
rest exactly one minute
20 burpee box jumps
rest exactly one minute
20 burpee box jumps

Wednesday, April 23, 2014

Raising Funds for Charlotte

Hi all,

If she wasn't totally awesome, we wouldn't be doing this. But she keeps winning us over and over again with her beaming smile and energy. Charlotte has given much of herself to our community, so let's rally behind her as she prepares to participate in the CrossFit Regional Games.

Participation in the CrossFit Regional Games is taxing on both mind, body and purse! Costs include entry fee, accommodation for 2-3 nights, travel, food, physio, gear (have you seen her lifting shoes, they are currently held together with sticky tape!). It's not easy being a full-time athlete in a sport yet to reach main-stream.

This Friday and Saturday we will be raising funds to help support Charlotte in order to help her prepare for the CrossFit Regional Games. She's the first box member to make it to the Games so we are really excited and proud of her achievement!

This is what happens when you train under Keith's watchful eye on  "No reps" and Vira's totally awesome sense of humour. 

We are making a call to each of you in the Box community to make a note donation to the dedicated Jar this Friday or Saturday.

Let me mention here that Ravi has been generous with his profession and will be providing Charlotte with treatment during the Games. So if you are unable to make a note donation, that's cool - just consider other ways you might be able to assist Charlotte along (e.g. facials, pedicures, throwing her a group breakfast/lunch or dinner etc etc).

Spine and Nervous System Performance Assessment (for members)

Until the Regionals, any member from the box can have a Spine and Nervous System Performance Assessment check by Ravi. Ravi is waiving the usual cost of $90. Instead he asks you make a donation at the Box.

We are keen to get as many people to help as possible, so if you have family or friends who would be willing to make a donation - bring them down this Friday or Saturday for a CrossFit workout!

Event: Charlotte's Fundraiser
Date and time:

  • Friday 25th of April, 8am and 4pm
  • Saturday 26th of April, 7,8,9 am