Why CrossFit? Coach Kevin

My 1st official coaching day was 17th March 2015, so It'll be 3 years come next March but i have been with The Ox Box coming on 4 years now.
Internship was started back in March 2014, after the open.
The experience has been really great. Working at Crossfit Collingwood made me realise I wanted to pursue my interest of becoming a personal trainer and I have always wanted to help people ever since I was a kid growing up. Therefore, as a first step. I studied for Certificate Level 3 and 4 in Personal Training so I can learn more and be a qualified PT to help others.
I have learnt a lot over the past 30 months and that has helped me become a better coach. This involved learning from my mistakes, learning from Ren and Josh and also from the further studies I have done throughout my time while coaching:
- CrossFit Level 1 & 2;
- Aerobic capacity seminar;
- Outlaw way;
- Pendlay Olympic Lifting seminar; and
- This November, Carl Paoli's seminar in November focusing on functional movements and gymnastics!
I will continue to learn and further educate myself so I can be a better coach than I am now. I am always looking at ways of improving as we should all pursue excellence in anything we do not just as a coach in my current situation, but in everyday life, because it is easy to take the easy road and think you know everything (i.e. the saying "ignorance is bliss"). I want to ensure the members are getting the best out of me when I am coaching them on the floor.
I love seeing the changes people have made in their lives by turning up and training every day and living a healthy life because I'm not doing this for the money, but to affect change in people's lives and that is worth more than money. I love what I do and want to continue on with it. I'm hoping that I somehow have contributed and helped in some way shape or form to affect these changes to members within the community.
I love the Ox Box community and how everyone makes everyone feel welcome. No one is singled out and everyone is welcome to every event. We are one big HAPPY Family of Ox's and I love that. I have experienced a lot of communities with special groups within it which promote negativity and exclusion within the community - we don't ever want that at CrossFit Collingwood.  I'm not being biased here, but I truly think the Ox Box is a special gym, a one of a kind and I'm sure many members who have been to gyms all around the world can testify to that. I've been to over 20 and I can safely say, Josh and Ren have done a really awesome job.
I am really stoked to have been part of this journey with the members and the gym and looking forward to what lies ahead. Come December it will be my 4th year with Crossfit Collingwood (literally joined the second day I moved to Melbourne after checking out CrossFit Vic in the morning) and it's funny how I've been a coach for nearly 3 years of that time.

My Light Bulb from the Freestyle Seminar - Coach Aleisha

"this seminar is just an excuse to connect"

Recently I attended the Freestyle Connection seminar with Carl Paoli, author of Freestyle and It was a day-long session with Carl Paoli and his colleague Daniel Peterson. In this session, myself and 59 others were challenged and changed. Not just in our application of gymnastic movement, but also our general perception of movement. We covered techniques and progressions in regards to hollow body holds, head stands to handstands, muscle ups and pistol squats, and burpees. In fact, if you are interested in a full disclosure of Carl Paoli’s method you simply have to look in his FreeStyle Book. As Carl said, “everything is in that book, this seminar is just an excuse to connect”. So what can I share with you that isn’t already (very well) said in his book?

Like many others, I originally discovered Carl Paoli through his short and simple progression youtube videos. It was in 2016 I discovered Carls programming and education available in Gymnastics WOD. That was a very exciting discovery for me as I am rather passionate about pursuing gymnastic movement. Yet what I discovered from the seminar was outside of Gymnastic movement, rather a mindset was revealed to me. Hopefully, it will also resonate with you too. Note that this is my interpretation, or epiphany, from the seminar, I truly believe this mindset is one worth considering.

I have broken down this mindset into 3 stages.

Assume Responsibility: This was the first concept made known to us at the beginning of the seminar. We are responsible for choosing how we participate in the experience. We are responsible for making the experience meaningful.

  • We are responsible for questions we seek to explore and answer.
  • We are responsible for being aware of how we feel.
  • We are responsible for being aware of what we want to learn.
  • We need to assume that responsibility in order to hold ourselves accountable to our experiences.

This is your life, assume responsibility for it, it's yours to make the most of. Once we realize that, the feeling is rather freeing. You can enter a situation, such as a CrossFit class, and make it your own. Ask yourself, what do I want out of this situation? This is not to be confused with expectations being fulfilled. We should no longer assume that other people or things are responsible for fulfilling our expectations. Rather it's about identifying what you want to experience for yourself and being actively aware of it. That way you can then make the situation meaningful to you. From a perspective of a coach and athlete relationship, I think Carl summed it up rather well; “I can’t make you celebrate your wins, we can only inspire a space.” For example, if I was running a disco I cant force you to dance, but I can do my best to provide good tunes.

Feel: Your body is the only one you get to experience - do you feel that?. Are you just moving through the motions or are you really feeling it? Sometimes we need to have it pointed out to us in order to think about it. As your reading this, can you focus on your pinky toes. What sensations can you feel in that little appendage, how does that sensation change when wriggling them a little. Now consider applying that focus to your whole body, particularly when moving, how aware can you be of how it feels to be YOU. This is part of being an active participant in your life. Being aware of your body, this one body you get to enjoy. Who cares what everyone else can or can't do, this is what you can do, and that's effen awesome! Enjoy it.

Share: Finally, whatever new found knowledge you gain, share it. Light bulbs are not meant to be kept in a closed room, they should light the way for others to see. You give back to the world what you have received. Create space in your life to have a teacher impact your relationships. This is not about finding people to inspire you, you are your inspiration. Be passionate about yourself and your wins, help other people to see that in themselves.

You guys are all amazing and I am grateful to Feel, Share and Connect with you all.

Why CrossFit? A word from Intern Tommy

I have always loved being active and playing sports. I also have spent a decent portion of my life playing video games hunched over for days at a time eating family packs of m&ms in single sittings.
I've been fit. I've been fat.
I couldn't do a push-up when I was 18 years old. I walked up a slight incline to the bus stop each morning for school and was hot and sweaty by the top.
I crossed paths with CrossFit and got my ass handed to me when I thought I was fit.
I realised that performance was more important than how I looked. I realised that health was more important than performance. I realised that if I move like I am 80 years old when I am 21 how am I going to move when I am 80?
I realised that if you consistently don't have time for something, it is not a priority for you.
I realised that life is 10% what happens to you and 90% how you react to it. Seeing joy in the success of others will in no way negatively impact my own success.
If I aim high and miss my target, wherever I end up will be closer to my target than my starting point.
From failing a single push up to hitting my first muscle up, I've learnt that nothing is off limits with a concerted effort and consistency. I've learnt that better movement allows for efficiency and longevity. Injuries are opportunities to move better and turn weaknesses into strengths. Surrounding yourself with people who pursue excellence and stay positive will rub off on you which will subsequently rub off on others.
It has been a year since I started CrossFit and it has been the best year of my life.
I love the idea that I can play a part in making someones workout the best hour of their day, help them hit another rep, shed another kilo, gain a new skill, make a new friend, and hit their craziest goals.
This is why I am so happy to be doing the internship at CrossFit Collingwood.

A word on Personal Responsibility - Coach Josh

About 1 year ago I read this amazingly impactful book called “Extreme Ownership” by Jako Wilink and Leif Babin. The book, in essence, speaks to the mindset of responsibility. That life is 1% of what happens to you and 99% how you react to it and that the only way to truly take control of your life is to take responsibility for everything that happens to you, even if the problem is not necessarily in your control.

This is a truly difficult concept to deal with, I mean think about it. Even if something is not your fault, it is still your fault.

So WHY did I enjoy this book so much? Because it speaks to personal responsibility and I truly BELIEVE in the concept. I BELIEVE that by taking ownership of everything that happens to you in your life it allows you the freedom to take action. It allows me to always look to how I can improve, educate and inspire others. By taking control of the situation regardless of the reason why it happened, you gain the ability to grow, learn and improve.

So let's draw the parallel to your health and fitness goals. You take the first step and get a gym membership. So now that I am paying money for my goals they should happen by osmosis (insert sarcastic tone)

Imagine purchasing a car and then expecting the car to drive you around everywhere, put on your seatbelt for you, change its own oil and tyres, and clean itself. The logic is the equivalent of purchasing a gym membership and assuming you’ll get your goals by default. Here is the thing, you still need to rock up often, make sure you’re moving safely, perform maintenance work on your body, cool down appropriately, and give the workout your all and then eat according to your goals. The same goes for your car, you need to learn how to drive, make sure you are regularly servicing it, put the right fuel in it, etc, you get the analogy.

The positive is the “CAR” that you have purchased comes with all the bells and whistles. You get THE SAVAGE LIFE CURRICULUM which is like the manual to your car aka a better relationship to your body and mind. You don’t have to drive alone, there is a coach in the passenger seat to navigate you and help improve your driving. But here is the thing you still have to drive!

You can have the best car in the world but if you are a shitty driver then you are not going to go far. If you let the excuses start piling up like work is taking up your time, you are not connecting with the trainer, you do not like eating broccoli, your partner is an enabler.

This is you giving up your power and control of the situation.This is you not taking responsibility for the fact that you need to drive. This is you putting a big faceless issue as to the reason why you are not achieving or slipping back to old habits. Until you stop making the excuses for WHY you are not achieving your goals, and take responsibility for the reason WHY you are not achieving them, then identify that the roadblock is you and not “insert your issue” and you then have the power to improve it.

It then becomes a conversation with your boss about your health suffering because of your job, it becomes a conversation with your partner about wanting to change your lifestyle for the better, it is a conversation with a coach about improving the communication between each other, it is coming into the studio with a beginners mind regardless of how many times you have heard the coach explain a clean.

Do not get me wrong, I know that this is a tough concept to deal with but by taking responsibility and not blaming whatever, what you are saying to yourself is that YOU have the power to take control and effect change, that you are not up against some insurmountable force, but the actions that you take daily, the consistent change to lifestyle and habit is what breeds results.

You saying the reason why I am not achieving X is that I am not doing Y is an incredibly powerful statement and one that YOU are able to change.

One thing I have seen time and time again in our industry is people looking for the perfect program, the perfect way. The problem is simple but sure as shit not sexy or easy. It is hustle, hard work and consistent concerted effort that achieves the result you want. It is the refinement of diet, the consistent effort that gets the results. Do you think you will be the CEO of your company if you do not put in the effort to achieve it? No, it is years of learning and effort that make it happen, so why would your body be any different.

That is where I have found goal setting to be such an integral part of living a life of ownership. By clearly defining your goals and the actions you will take to achieve them, you are then able to create change.

Why? I hear you ask... because now that insurmountable WHY now has context and actionable steps towards you overcoming the adversity.

You will never always be motivated, what you need to learn is to be disciplined.

Why CrossFit? A word from Intern Hugo

My story is simple, I grew up in France, small city in middle of the country with a very great family. I always practiced sports since my childhood because my parents are athletes. At 18 years old, I decided to join the French Army, I worked 5 years on a mechanical airplane. It’s also in the army where I discovered CrossFit. I started CrossFit in addition to martial arts. The CrossFit concept interested me more and more with time. After 1 year of training I decided to devote myself to CrossFit totally.
Through CrossFit I discovered a lot of different skills. This for me more than just a sport or training method, it’s really a lifestyle or art of living by taking care of our health. Because health to me is the most important thing. This why I want to be a Coach. I want to transmit my knowledge to the people interested in developing their health. Of course I've just started and I need to learn a lot more.
I love the challenge and I’m so curious, this is the reason I decided to start a big journey around the world which has lasted over 1 year. I wanted to associate my travel with CrossFit and I think It was an amazing idea because I met and will meet a lot of incredible people in with the same mindset as me, thousands of kilometers from my home.
My biggest challenge right now is to control my emotion to be focused on my goals. The best remedy for that is to keep my life simple but simplicity is not always easy…
Thanks to my passion, I can progress in a lot of skills, I learn to live outside my comfort zone and learn about myself.
CrossFit makes me act and it’s by acting that you can evolve. I think it’s by staying positive that you can meet positive people and it’s thanks to these people that I can keep going my adventure.

"You can't out train a bad diet" - Coach Josh

You are only as strong as your weakest link:
You can't out train a bad diet. You can't out supplement a bad diet.
This one goes out to all of you who train to lose body fat. Yes, you! However before you retreat into denial, read this...
I keep on saying this to clients: you cannot out train a bad diet. If you find it frustrating to hear this, it’s nothing compared to the frustration that I experience. It feels like a redundant conversation but one that must be drilled into the brains of all athletes.
I want to make you realise that the body you want is achieved from the 23 hours you are not training in the studio. These 23 hours have a far greater impact on your physicality, capacity to train and overall health than your 1 hour workout. However, it’s these 23 hours that are the most difficult to attack.
During your one hour workout you have your Coach with you to provide you with guidance, assistance, support, and motivation. As for those other 23 hours? You’re on your own. You have to provide the structure. You have to exercise your willpower to achieve. You have to be self-disciplined. For those 23 hours, the responsibility for your weight loss resides with you.
It is always your efforts that produce results when it comes to your body. We are very good at lying to ourselves. We give up way too easily.
Deep down, you know exactly why you are not getting the changes to your body you want. As brutal as it sounds It is because you are not putting in the effort. Forget the excuses. If you were putting in the effort, you would be seeing the results on the scale and in the mirror.
In this world of instant gratification people are simply not willing to put in the effort to see results. Even when you are given the structure! You want instant results, without real consistent effort. You think that after 2 weeks of not eating shit, a six pack will appear. Think again.
So here is the deal: you want results? Stick to the following FOREVER:
1. Do not eat crap.
2. Be consistent.
It is that simple.
Yet we make it difficult for ourselves.
Once you gain momentum in staying consistent with your eating habits, you will then be able to see changes. You will establish a baseline from which you will make the modifications you want. It is this long term consistency that will see you understanding your body better and arriving at the destination of your ideal weight.
This one is a short one, guys. It might sound harsh, but I wrote it because I want to see you achieving your goals. I know you want to achieve your goals, but there is no easy route or shortcut. Less is more. Consistency is always key.

You are what you speak - A word from Coach Renee

Just like the old proverb, ‘You are what you eat’ (Hippocrates) implies our physical health is a representation of the nutrition we consume, the proverb ‘we think what we become’ (Buddha) implies how we speak and what we think is a representation of our mental health.. I was challenged with a task a few years back; to document everything I thought and spoke relating to myself, and the relationship I have with my perception of who I am over a seven day period.

The task’s intention?

To identify if the relationship was healthy or toxic.

The outcome?

I didn't like myself very much! If I was speaking about my body, I would say things like, “I wish I had bigger boobs, I hate my upper thighs and hips, I have shit skin”. If I was speaking about my fitness, I would say things like, “I’m such a slow old lady when it comes to running, I wish I could get my shit together and do better at the gassy WOD’s, I’m no good when it comes to gymnastics….” If I was speaking about my IQ, I would say things like, “I’m crap with numbers, my memory for technical jargon isn't the best, I’m a dreamer…”. Out of the time documented, at least 70% of it was spent in a negative conversation relating to how I felt about myself.

Usually, when we share these thoughts about ourselves with our peers, we are reassured and placated that these observations are false and we are awesome, functional people... retrospectively we know if someone came and spoke to us the way we speak to ourselves a majority of the time, those people would not be someone we’d choose to spend time with or call a friend. Thinking in positive undertones and relating to ourselves in a positive fashion are things that need to be practiced, because being negative is an inbuilt societal daily practice. The task made me realise I had no love for my body, the only one I had to live in for the rest of my life, and we had a bad relationship. This was not a relationship that I wanted to settle for.

To build a healthy positive relationship I started by practicing gratitude in the morning and in the evening. I picked three things…I was grateful to wake up in a body that was capable of taking me where I needed to go for the day, I was grateful for the pleasure it gave me when being with my partner before getting out of bed, I was grateful for it’s ability to feel the nice warm water of my morning shower. In the evening.. I picked three things again.. I was grateful I could train and benefit from the endorphins it generated, I was grateful for the ability to taste and consume delicious food throughout the day, and I was grateful to not be inhibited by any physical limitations on the things I wanted to do.

I committed to writing down my gratitude practice, in a small pocket note pad, for 90 days.

It was a challenge at first, some days were brutal in the sense that I had to contend with days where I had my menstrual cycle and lacked motivation, days where I was tired and overworked and unable to train, days that I didn’t feel like looking at myself in the mirror, I even missed some days in my note book. The outcome, following the initial practice, was a much improved relationship with myself. Celebrating what my body can do for me, having the daily habit of acknowledging gratitude for all the things I get to do because of it is, by far, a way healthier experience.

How we think about ourselves extends to our environment and the relationships we have with others as well. It stands to reason that if you are practicing negative self talk and it impacts your relationship with yourself, then practicing negative speech outwardly will dictate the kind of environment you are living into. Commiseration of negative opinions only serve to generate an environment of bad energy.

When you use gossip or a negative opinion you have to connect with another person, you are hot wiring that connection, instead of having vulnerable, open dialogue that contributes to you and the person you’re speaking with in a positive fashion. Instead you share an interaction charged with information that would cause harm if shared in the wider community. Author and speaker, Brene’ Brown, has began a worldwide movement of people invested in transforming this most human of practices;

If you are sharing info that you would not openly convey in a public forum, or worse yet, sharing info that is confidential and not yours to share, you are causing damage to both your trust in yourself but also to others within your community. Energy put out is returned in kind, to this way of thinking, if you spend your social time gossiping about what you view are other people’s shortcomings, you are creating a loop of energy to be returned in kind.

Consider this, sharing opinions about what you view as other people’s shortcomings are interactions being motivated by needs of validation and insecurity, that, when habitual, limit your own personal growth and authentic connection to other humans. How many times a day, a week, a month, do you enter into conversations that are self depreciating or depreciating toward others or situations or experiences? Energy invested into negative practices that do not generate positive return on investment.

Speak to yourself with love, speak to your community from a positively charged thoughtful mindset, speak to your experiences from a solution based mindset, practice this for thirty days.. take the bad days with the good and reflect on the impact…

‘What you think you become, what you feel you attract, what you imagine you create…’

When you converse in your community, is it to elevate others?

Do you invest your time and energy into positively manifesting an environment of support and acceptance OR do you generate negative energy by sharing judgements and assumptions?

Too many of us surrender our power to create the space we want to live in by shying away from self reflection… in my conversations, do I speak about others as I would want to be spoken about? Do I divulge information that is not mine to share? Do I speak for self validation to bolster my personal insecurities? All of these habits, that when practised consistently, lead to you generating a space that is superficial and vapid.

It is so much more challenging to be honest and share an issue with the person you have it with than to speak about it with others, with others you can commiserate and generate support on your judgements, but to share it with the actual person that the issue resides means you have to be courageous and subject to confrontation. The benefit of being brave means you will have the opportunity to evolve, be vulnerable and transform the interaction with that person.

In a time where free speech is being challenged and offense is too readily assumed to avoid being wrong or challenged, these positive mindful practices are becoming scarce.

It starts with a choice, to not say the sarcastic quip.. to have the uncomfortable conversation in the moment instead of stewing and having passive aggressive interactions at a later date.. It won’t always work, but for every time you react below the line is the opportunity in the next instance to be a better person. As you get better at the practice, these instances will become few and far between & you will grow in your ability to create a daily environment that is empowering for yourself and others.

In The Ox Box community everyone is on their own journey and we as a collective get the daily privilege of shining a light on each other in a positive manner to break the negative cycle, to sweat together and overcome our adversities, celebrate each individual’s journey, their successes and above all else be better human beings.

Competing Vs Testing - A word from Coach Kevin

“We at CrossFit Collingwood promote and strive for health, fitness and wellbeing of our clients and for general physical preparedness (GPP)” (Hromis 2012)

One common misconceptions in our health and fitness industry is that people think more volume and competing/testing will lead to faster results. This leads to athletes wanting to move as fast as they can, neglecting technique to try and get as much volume in as possible.

“A normal member is competing 90% of the time, training 5% of the time and practicing 5%” (Bergeron 2016)

This way of training may be effective for the short term, but for long-term health benefits; it is detrimental. The question you have to ask yourself is:

  1. “Do I want to be able to train for the future to shape a healthier and fitter version of myself?”


  1. “Go hard, do as much as I can and try and get results as fast as I can and risk being injured in the process?”

DO NOT mistake volume for intensity and end up working out for 90 minutes at 60% when 60 minutes at 90% might be more valuable. We live in a “more is better society” and it is our responsibility to try and change this message. Due to this concept, it seems to have been lost on the general population.

OPEX Director, James Fitzgerald and one of my favourite coaches in the world, Ben Bergeron explains the importance and difference between practicing, training and testing/competing explains the above very nicely below:

“Think testing as going all out. We are talking 100% that may feel like 125%. Think of training as building volume. That volume is not a situation where the goal is to go as fast as possible. The goal is to complete work consistently so that you can come back tomorrow and do more work at the same pace and NOT all out). This pattern must continue for a long period of time so that a person’s system can handle a lot of work at progressively faster pacing over time.” (Fitzgerald 2017)

“(Practicing, Training and Competing) Each one has incredibly different approaches and incredibly different adaptations happening from each one. It is really important to put parameters around what they are so you know what you are doing and what you are trying to get out of the training session.” (Bergeron 2017)

The above quotes relate perfectly to practicing and training. As mentioned above, James mentions; “continue for a long period of time so that a person’s system can handle a lot of work at progressively faster pacing over time”. If we never practice and train the movement, we will never be able to handle the additional work as we progress as athletes as we have not developed the neurological pathways in our brain to handle it. In addition, if we do not practice efficiently moving with good technique, i.e. cycling power cleans, power snatches etc, we will never be able to work at a progressively faster pace over time as again, our neurological pathways have not been trained to constantly perform these movements. I always mention this in my classes, which I think hits the nail in the coffin:

“If we practice and train the movements everyday, we will be training our neurological pathways to move better, with better technique, allowing us to move more efficiently with good mechanics without compromising technique. This will lead to better testing results due to better neurological adaptations to the movements, allowing you to move heavier loads more efficiently at a faster rate with good technique.” (Yun 2017)

As you know, we as CrossFit Collingwood coaches, take the additional time in the brief to explain to you before the intention behind every class we take. It allows you; the athlete, to understand the reason behind why we are performing a particular movement, skill and WOD a certain way.

This puts parameters around which aspect of practicing, training and testing we are looking at during the session.

“Hiding from your weaknesses is a recipe for incapacity and error.” (Glassman 2006)

One of my favourite snippets from Ben Bergeron’s’ podcast, which fits perfectly into our community:

Here’s what a normal day looks like for a regular gym goer; they see a workout on the board, they look at the previous times of other people and or they think about their previous times that they had in the workout…. They go into the workout looking for every available short cut to better their time” (Bergeron 2017)

I think most people can relate to what Ben is saying above, in relation to checking the leaderboard and seeing what time or weight you have get to beat to be No.1 for the day. Remember one of CrossFit Collingwood’s Rules; LEAVE YOUR EGO AT THE DOOR!!

“Look in the mirror. That’s your competition.” (Anonymous)

Listen to his podcast using the link below if you are interested in listening to what he has to say in further detail.

The majority of our athletes are training for life. As coaches, we strive to achieve this by promoting a healthy lifestyle, whether that is in the gym, in our nutrition or other activities outside of our gym. We are at the gym to effectively coach and help the athletes to be a better version of themselves.

“we want our athletes to be able to have sex when they are 80” (Hromis 2012)

You can see in CrossFit Collingwood’s new training paradigm, that we are practicing and training movements while testing every 14 days. So to put a bit of maths around it, we are testing 22 times throughout the year, which is ~7% as we only train 6 times a week. This allows for athletes to neurologically adapt to the movements as we are practicing and training 93% of the year!

However, more volume has some bearing of truth behind it. Look at social media of some of the top athletes in our industry; Kara Webb, Matt Fraser and Rich Froning. These are people who the general population look towards to when they are wanting inspiration to get fitter and stronger. They post insane workouts with lots of volume because that’s what they need to do to be at the top of the game. They exemplify the “more is better” culture because they aren’t training to simply be fit and healthy, but they are training to be the fittest in the world! These athletes are a different breed per say when compared to the general population like us. They are a different breed because these athletes are at the top of our sport who benefit from extra training volume as they stand upon a nearly unshakable foundations of mechanics and consistency. These were developed early in their training lives from practicing and training the movements every day. The general population who start CrossFit or have been doing CrossFit for a few years still lack either one of these or both. For example, if an athlete struggles with mechanics i.e. mobility, then more volume is more detrimental than being helpful for the athlete. If their nutrition is terrible or they don’t get enough sleep, that again is detrimental to the general health and wellbeing of the athlete.

Another piece of information which people tend to miss out on is that these athletes spend long hours stretching, mobilising, attending physios and chiropractitioners etc which takes up a lot of their time. Top CrossFit athletes do not post these kind of sessions on their social media page as it is boring and unpopular compared to them uploading a video of hitting a 100kg snatch.

CrossFit’s philosophy is constantly varied functional movements performed at high intensity over broad time domain. This means every day is different and the more intensity you put into the workout, the more you will get out of it. One of Glassman’s quotes resonates perfectly to CrossFit, it reads:

“Be impressed by intensity, not volume” (Glassman 2006)

This goes back to the question at hand, does more volume and testing lead to faster results. If your goal is to be a CrossFit Games athlete, yes of course you need the volume but also lots of time, intensity, gymnastic skills and specific muscle group training and a great nutrition. You can do as much volume and testing as you want, but if it is not practiced, trained and performed at some kind on intensity with the different skills and proper nutrition, the development will be very slow to even detrimental.”

“More is not better.” (Glassman 2006)

CrossFit Collingwood has identified that the general population will benefit with a better understanding of living a healthier lifestyle while moving consistently and allowing athletes to train every day. We do this, as mentioned before, with our programming, by how we go about our daily lives in the community. We give our all at every class we take, wanting to impart knowledge which will help the athlete learn something which will help them develop as an athlete. To be a better version of yourself, you don’t need to train 2 to 3 hours, working on isolation movements, extra lifts etc. Practicing and training the movements and performing workouts at high intensity will be more beneficial, especially with everyone having busy lives, i.e. work, social life etc.

These kind of changes are what CrossFit Collingwood strive to achieve with all our athletes, even if it is a small change like not drinking every weekend, getting 8 hours of sleep or reducing the amount of sweets eaten per week. Small changes have a dramatic impact on an individual, which will help them live a healthier life.

In Summary, we at CrossFit Collingwood are getting you ready for general physical preparedness (GPP) for what life throws at you by guiding and inspiring you to be the best you can be. This means the right programming with effective coaching and nutritional advice so you can come in every day, practice and train with intensity and leave the gym as a better you.

Ox Box Barbell - Need to Knows

The Cycle of Ox Box Barbell that is beginning on Tuesday 5th of Sep is upon us!
Here is an overview on what the next 13 week cycle is going to look like:
Movements (main lifts)
Day 1 - Snatch / Front Squat
Day 2 - Jerk / Overhead Squat
Day 3 - Clean + Jerk / Back Squat
So by this logic, you can expect on Tuesday there to be Snatching, Thursday there will be Jerking, Saturdays there will be Clean & Jerks. If you want to be a wholistic lifting you should come the every session of the week. Or if you know your particularly weak at a movement (lift) come to the Day that appeals to you most.

3 Micro Cycles (each 4 weeks)

Movement 1 (OLY) 

Micro Cycle 1 - Triples
* We are looking for timing and position
Micro Cycle 2 - Doubles
* We are looking for strength
Micro Cycle 3 - Singles
* We are looking to put both micro cycles together in prep for comp day (last day of the cycle).
Movement 2 (squats)
12 Week Cycle for Back Squats
* The back Squats build each and every single week and are fucking hard
13 Weeks Cycle for Front and Overhead Squats
* These run in 4 week blocks but there is an expectation that each bock will build on the pervious week
* These will include tempo and explained in the brief.
The intention is to get athletes to excel in the Olympic Lifts and get them to understand 2 things.
1. Volume for Volume sake
This does not help you improve. Coach Caity is excellent at explaining this. It is the INTENTION behind the movement that is more important. Just doing the movement is not enough to get better, it is about the focus that you place in each lift.
2. Chase Position not Numbers
While we certainly want you to improve your numbers. Improving numbers does not necessarily mean that we are getting healthier, stronger yes, but not healthier. The way I have structured the program is not by percentages but more by feel. On the OT90's (on the 90th second), athletes will need to demonstrate that they can complete a weight 3 times before being able to increase loading on the bar. By us repeating the same stimulus 3 times it allows us to ensure that we are hitting position each time, you will need to EARN the right to increase the weight.
This program is designed to be inclusive with the first 20 minutes going over the movements and PRACTISING. This will be the time to for the athletes to get themselves prep for the WORK, just like a normal WOD.
 There is no turning up to the studio to do 30/60 minutes of mobility before a class starts. The back area was getting crazy crowded with accessory work being done before and after the class. So we respectfully ask you to RESPECT this space and train within the time slot allocated to barbell.
While this program is hard and challenging it is also meant to be fun! Enjoy to process!
If there are questions or thoughts, send us an email to Head Coach

2017 CrossFit Cycle 3 - Explained

Welcome Oxes to Cycle 3, Before we delve into what cycle 3 will entail for some of you who are new to the CrossFit Collingwood Programming Paradigm, now is the perfect opportunity to gain a better understanding of the WHY behind our Daily Programming so you are armed with all the knowledge of the reason we practise, train and test the way that we do...


Our programming paradigm is based around a yearly-cycle of progressive programming working towards the CrossFit Games Open season. No matter whether you joined for general well being or if you are pushing the boundaries of your own performance, The CrossFit Games Open, (“Open”) will function as the major testing of our change in GPP from year to year. The open runs annually kicking off in late Feb.

Here’s the nitty-gritty of how it works:


The year is broken into 4 ‘macrocycles,’ each 13 weeks in duration. During each 13 week macrocycle we will focus on two of the following areas of performance at a time: Strength / Power / Conditioning / Stamina + Endurance. The alignment and overlap of the cycles allows us to build towards the Open workouts in a cumulative way.

CYCLE 1 = Stamina + Strength

CYCLE 2 = Strength + Power

CYCLE 3 = Power + Conditioning

CYCLE 4 = Conditioning + Stamina


Each macrocycle is divided into 6 ‘mesocycles,’ each consisting of 13 workouts.  Each mesocycle begins with a Test of Fitness (think: benchmark workouts and 1RMs), The other 12 training sessions concentrate on Training and Practise so we can continue to excel at our Tests and improve the overall health of our athletes.


In traditional CrossFit fashion, we will still be training all modalities (metabolic conditioning, gymnastics and weightlifting) as well as all ten General Physical Skills (cardiovascular/ respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy) all year long. The macrocycle format simply dictates the FOCUS of that cycle, building progressively towards the CrossFit Open season testing.


The program is built to be appropriately challenging for all experience and skill levels and is broken up daily into our 3 tiers…

Fitness (those looking to be as healthy as possible)

RX (those who are looking to push the boundaries of their own performance)

RX+ (those who are looking to compete in the sport of fitness)

While some days may have options to make sure all members are able to achieve the intended stimulus of the workout, others will have only one option. Continue to talk to your coaches for appropriate scaling, if needed.


Power + Conditioning is the focus of Cycle 3 as we shed the winter and autumn dawns. With only sixth months remaining before the open is upon us, we are now at the halfway mark of our training paradigm. The subtleties of differences between Cycle 2 to Cycle 3 will be small but as we are at the halfway mark, it is important to start improving on our aerobic base and remove some of those winter kg’s, all whilst still concentrating on the ability to apply force to a barbell.

Speaking of Barbells... Our specialty program Ox Box Barbell is back on the cards for the next 13 week Macrocycle.

All of our accessory programs are stand alone programs designed to improve a specific Modality.

Gymnastics was designed to improve your gymnastic base, core strength and general body control and awareness.

Ox Box Barbell is designed to improve our proficiency in weightlifting and moving a barbell with maximum loading.

2017 is also the first year we will be introducing Metabolic Conditioning as a stand alone accessory program in line with cycle 4 of the CrossFit Collingwood Programming Paradigm.

The CrossFit Games - A word from CFC Team

Flash back to FEB 23rd to MAR 27th, the CrossFit Open Season, the first stage of CrossFit's largest community event.We saw members challenge themselves in ways they didn't think was imaginably in their spectrum of fitness and skill. This is a time a magic, in the sense that across the glob athletes participate in a united event for fitness.

The top 30 in each region are sent an invitation to compete at the CrossFit Regionals. The top 5 place getters at in each region at Regionals qualify for the CrossFit Games, which take place in Madison, Wisconsin between the 4th and 7th of August.

The CrossFit Games is the final stage to determine the fittest on Earth. Participation and sponsorship have grown rapidly since the inception of the Games. The prize money awarded to each first-place male and female increased from $500 at the inaugural Games in 2007 to $275,000 in 2013-2016.

There are currently six divisions each for women and men: 35-39, 40-44, 45-49, 50-54, 55-59, and 60+, as well as 14-15, 16-17 for teens and an open ages teams competition.

Most of these athletes devote their entire lifestyle to preparing for the CrossFit Games, and meticulously plan their training, recovery, eating habits and mindset around this goal, and it certainly shows. From watching these athletes you can see they are 'next level'. Even Greg Glassman, the founder of CrossFit, states that the Games athletes are 'unique' in the sense that they epitomise CrossFit at its EXTREME.

No wonder they swell admiration from viewers and are a sauce of inspiration - yes sauce - smear it over your health and fitness motivation. Yet remember the steak of CrossFit and your health is:

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, clean and jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climbs, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports."

- Greg Glassman, CrossFit CEO and Founder

For more information on The Games and the WODs keep you eyes and ears open as events are live streamed on CrossFit Reebok home page and their Facebook page. We, CrossFit Collingwood, as per tradition will be watching the Games from the comfort of the studio, TBA on when we will be causally opening the community to come join us for the event, as per tradition.

A Word On "Pain" - Coach Caity

A WORD ON "PAIN" - Coach Caity

Within my experience over the 5 years I have coached CrossFit, I generally see three types of people, those who fear pain, those who love pain and those who respect pain. Regardless of the type of person, it is commonplace for “pain” or at least discomfort to be a demon that you regularly confront at the studio.Understanding what pain actually is, as well as dissecting the reasons that the body experiences pain, can help give you the mental edge over your performance, as well as keep your body safe and injury free.


           It is no surprise to any of you that all forms of training can be at times “painful”, yet it’s important to understand; What does this pain actually mean? Are you able to distinguish the sensation of discomfort, fatigue or muscle use? Or do you assume everything that hurts is painful, which equates to instant injury? Do you understand the mechanism that is involved with muscle activation, and that exercise is essentially micro trauma to the muscle tissue – hence the reason we repeatedly go on about mobility, stretching and recovery at CrossFit Collingwood– however that within itself is another article.
Clinically, pain is defined as - an unpleasant sensory and emotional experience associated with actual or potential tissue damage, or described in terms of such damage (Merskey et  al 1986.) The complexity of this definition shows the many elements to pain, and can explain why often as human beings we find these ‘pain signals’ scary, confusing and hard to understand.
Fundamentally, pain is a sensory experience where input from special nerve cells called nociceptors travel from our body to our brain for processing. These nociceptors can react to a myriad of inputs, such as heat, cold, touch/trauma, and chemicals. This crossover between inputs can often explain why really hot and really cold things often elicit the same pain response. The interesting point to understand is that this noxious input needs to be processed, meaning our brain actually will choose whether or not this pain is felt within the body, and to what degree.
When you feel pain within your body, your brain has decided that your body must hurt in a particular way in order for you to make the decision to change your behaviour so you avoid potential injury or tissue damage or discontinue actual injury or tissue damage.
If we break this down further, it’s interesting to note that pain is an ‘experience of the brain’ and does not actually equate to tissue damage.  Pain is rather a warning bell that your brain creates with influence and input from past experience, environment, psychological well-being, physical well-being as well as the noxious input it is receiving.


         Pain serves a purpose in normal physiology – it signals to remove or escape the noxious stimulus, yet it can play a confusing role in strength or metabolic training. Our body is integrally trained to move away from things that hurt yet during training we are often pushing into activities or movements that ‘hurt’, hence the importance of becoming self-aware and being educated around that distinction.
Those of us who train habitually and confront pain on the regular, can be comforted that Pain does not equal damage. Research has shown that in people with low back pain, the actual amount of disc and nerve damage found through imaging and assessment rarely correlates to the pain experienced by the individual. There are countless stories of severe injuries and life threatening grievances that have occurred with the person feeling no pain at the time of injury. It is through these studies that we have come to understand that pain relies on context. The sensory inputs received by the brain need to be evaluated and processed before a “pain” decision or reaction can occur.
External cues can also influence the amount of pain felt, research showing that pairing a painful stimulus with a red light hurts more than when it is paired with a blue light.  As well as this, there are many cases of people undergoing major invasive surgery with no anesthesia, merely hypnosis to a particular part of the brain, yet patients “awake” reporting absolutely no feeling of the surgery or any pain felt during the procedure.
 The take home point is this – pain depends on many factors, and it is the brain that ultimately decides 100% of the time whether something hurts or not. Your history, environment and mental wellbeing can impact whether or not the pain you feel is ‘painful’ or whether you have the capability to train your brain to move past it.
For the typical athlete this is both fantastically liberating but also terrible news. You have the ability to decide that pain is merely an experience, and you can trust yourself to push past greater boundaries and thresholds that once existed as a safety net. Yet this same level of knowledge can work in converse. This safety net, that is biologically designed to keep your body safe may be deemed fickle and ignored when it should also be respected.


          When considering pain, it is important to evaluate your symptoms from a mindset of ‘cause and effect’, enabling you as an individual to begin to widen your understanding of your own pain and whether or not this pain is linked to discomfort, potential injury or an actual existing injury. Pain is designed to work in a way to signal your body to do something differently – in a training enviroment this may mean asking a coach to check your technique as your movement may be incorrect, it may mean taking less load on the barbell or approaching the movement with a different mindset or goal, it may mean something is hurting because it is overloaded, and doing too much work – hence an investigation should go into the weaknesses displayed elsewhere.  These distinctions are hard to understand, and often require an athlete to air on the side of caution as they develop that insight into their own body, with the help and guidance of their coach.

My last point is this, Pain is a normal biological experience and is essentially part of our humanity. Those of us who choose to exercise fast need to not fear pain but definitely respect it. Having a bad knee, or bad shoulder isn’t ‘normal’, just because it’s been there for 10 years does not mean that it is an experience you need to accept and welcome. You can overcome it. With the help of a coach and/or a manual health professional, it is your oppourtunity to investigate your habits, your movement patterns, your environment and your mechanics to identify why something may be causing you pain and create a change in order to move away from that painful experience.

The CrossFit Collingwood Programming Paradigm

From Start to Savage

We are well over 4 years old now – and it’s time to enter the next phase of CrossFit training. Since the beginning, we’ve offered well-rounded CrossFit programming designed to increase the General Physical Preparedness (“GPP,” i.e. overall fitness health) of our members. When we first began we did what typically CrossFit gyms did which is a Strength Bias Programming. Since November 2016 we moved to a GPP programming without any bias and since the change we have noticed a great deal of improvement from all of our athletes. This coming June 2017 we are excited to be rolling out the next progression of our Programming at The Ox Box.

Approximately 80% of our members started their CrossFit experience at CrossFit Collingwood, and we are pleased to be welcoming new oxes every week. As we continue grow, we need to offer appropriately stimulating programming to everyone – from start to savage


CrossFit at its core is a strength and conditioning program that is design to make well rounded individuals. A program that can see you continue to improve no matter what your goals. Our new paradigm is based around a yearly-cycle of GPP programming working towards our annual test of fitness - The CrossFit Open. No matter whether you started CrossFit for health – general fitness – support our athletic pursuits - to push our own boundaries of fitness, The CrossFit Games Open, will function as the major testing of our change in GPP from year to year.

Here’s the nitty-gritty of how it works:

  1. The year is broken into four 3-month long ‘macrocycles.’ We will focus on two of the macrocycles at a time: Strength / Power / Conditioning / Stamina + Endurance. The alignment and overlap of the cycles allows us to build towards the Open workouts in a cumulative way. A dedicated specialty class rounds out the programming, keep in mind that our specialty classes are stand alone programs. The specialty program compliments the cycle but not necessarily the Workout of the day.

  • Cycle 1 - March / April / May
    • Focus = Stamina | Strength
    • Specialty Programming = Ox Box Barbell
  • Cycle 2 - June / July / August
    • Focus = Strength | Power
    • Specialty Programming = Gymnastics (still thinking of a cool name)

  • Cycle 3 - September / October / November

    • Power | Conditioning

    • Specialty Programming = Ox Box Barbell

  • Cycle 4 - December / January / February

    • Conditioning | Stamina

    • Specialty Programming = Metabolic Conditioning (still thinking of a cool name)

Each macrocycle is divided into ‘mesocycles.’ Mesocycles contain de-loads to aid our recovery, and builds towards a testing, think: benchmark workouts and 1RMs


In traditional CrossFit fashion, we will still be training all modalities (metabolic conditioning, gymnastics and weightlifting) as well as all ten General Physical Skills (cardiovascular/ respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy) all year long. The macrocycle format simply dictates the FOCUS of that cycle, building progressively towards the CrossFit Open season testing. Understand that we will focus but not bias. We will never bias programming as it truly limits overall health and that ladies and gentleman is why we ultimately do what we do.


The program is built to be appropriately challenging for all experience and skill levels.  While some days may have options to make sure all members are able to achieve the intended stimulus of the workout, others will have only one option. Continue to talk to your coaches for appropriate scaling, if needed. Here is some insight to what our programming cycles mean

Fitness = Fitness aka Health

Those looking to look better naked. Lose body fat, maintain lean muscle-mass, and improve our quality of life. Eager to learn and take on new and challenging movements and workouts.

RX = Performance

Looking to train for the CrossFit Games Open. Wants to become better mountain climbing, skiing, and pickup basketball. Excited to be challenged every day inside the workouts, but is also not looking to compete in local or online CrossFit competitions.

RX+ = Competition

Looking to Crush the CrossFit Games Open. This track is geared towards the goal of improving one’s scores on the competitive stage, training with specific movements and weights that are seen in advanced competitions.


“Volume is alluring for many reasons. Some athletes who are trying to break into the upper echelons of Open and regional performance look to tack on extra volume in order to try and close the gap, and affiliates sometimes attempt to squeeze more and more into the relatively brief CrossFit class in order to follow suit. But don’t mistake volume for intensity and end up training for 90 minutes at 60 percent when 60 minutes at 90 percent might have been more valuable” — James Hobart, CrossFit Journal


Hang out with your friends, mobilise, maybe practise a few skills but what we want to avoid are the following:

- Interfering with the active class

- Leaving equipment out

- Met-cons or entire workouts


The new program structure will be rolling out in early June. Watch for posters and additional announcements as we get started, and get excited for what we have in store!

CrossFit Cycle 3 - Explained

Welcome to the 3 of the CrossFit Training Cycle for 2016. First off, great job to everyone who completed this last testing week and found themselves with new personal records (PR’s). It was awesome to see everyone pushing themselves to establish those new maxes and beat their previous times/scores on the conditioning tests.

Now it’s time to move on to our next training cycle.


A training cycle is a predetermined period of time of which there is a focus and purpose. At CrossFit Collingwood our training cycles are 13 weeks in length. Each Training cycle we look to improve the overall studios performance, that is to say we look at what we suck at and look to improve on our weaknesses.


1. GPP (General Physical Preparedness)

In our previous cycle we largely concentrated tidying up our movement patterns. Putting our bodies in optimal positions and getting stronger under tempo training. Tempo training will still be apart of our training but this cycle we will be hitting a few more Metcons with an emphasis on INTENSITY not volume.

You will need to bring it to each workout to maximise your performances in this next cycle.

2. Skill Development

Trying to get better at everything at one time is very hard especially considering that we only have time for a 1 hour class. So while you may not see the Whiteboard filled with components that we are measuring, we will be spending a lot of time working on skills and drills that will translated to breaking new ground in complex movements. i.e. muscle ups and handstands.

3. Fun

I have thrown some fun games in the warm ups and also Team Workouts on Sat are still a permanent fixture this next 13 weeks.


You will notice that their are 3 main sections to the WOD. Fitness, Rx, Rx+. What does it mean. We have tiered the workouts as a way for you to have guidance on what to do for that particular day. Giving you more freedom to choose a workout that works best for you on that given day.


We are changing the Format into 4 main sections.

Workout Brief

  • Great to read to understand exactly what is going on for that day

Warm Up

  • Specific to the skill that we will be working on that day while being global enough to effect longterm change

Workout Prep

  • Specific for the stimulus of the day


  • Shortly, medium or long covering everything from complex to basic movement patterns with the sole purpose of making you better humans every single day you turn up to the studio.


SO that is it Team, Give it your all, Work 100% in ever session for every minute you are here and lets have some awesome fun crushing weaknesses for the next 13 weeks.

If you have an questions about the programming please feel free to contact me Remember that all other membership enquires always will go to

CrossFit Cycle 11 - Explained

Welcome to the final CrossFit Training Cycle for 2015. This is exciting for me as a Coach. The coaching staff have noticed our athletes taking more interest in understanding they "why" behind what we do in every WOD. CrossFit Collingwood believes that knowledge is power and it is my hope that by giving you the knowledge to the "WHY", you will be better equipment to apply yourself and achieve more in your training sessions.


A training cycle is a predetermined period of time of which there is a focus and purpose. At CrossFit Collingwood our training cycles are 12 weeks in length. Each Training cycle we look to improve 3 major points in the overall studios performance, that is to say we look at what we suck at and look to improve on our weaknesses.


1. Bullet Proof Back

We will be using our Warm Up and Cool Down to get in some solid accessory work to decrease back pain and increase range of motion.

2. Core to Extremity Power

We are weak in movements like thrusters and wallballs. However getting stronger in these two movements, our squats, presses and overall back strength will improve

3. Vertical Pulling Power

Pull Ups! we might have this as a focus for the next few cycles but if we get stronger in our pull ups, then we will start getting muscle ups and variants and also reduce the risk of shoulder injury


1. Testing Weeks.

We always test! but this cycle we are putting our tests at the start and finish. Below are the dates of our testing weeks so you guys are prepared to give it 100% during the sessions you plan to turn up to

Test Week - Week 1 - 31st August to 5th September

Retest Week - Week 13 - 23rd November to 28th November


We are changing the Format of our Warm Up and Cooldowns to Prehab and Rehab. While our warm ups have always been focused on priming ourselves for the WOD. Moving forward we are also looking to improving our overall longterm health in overall mobility/range of motion and also preparing the joints for movement. The warm ups are going to be a lot more global as opposed to specific. You may have already started to notice the change as we are making small changes each session so it is not such a shock when the 31st August arrives.

If you are coming in early for your sessions, I want you to forgo your normal bits and pieces and start on the Prehab for the day straight away. We will have this up on the big screens at the front and at the back of the gym. Please do it guys, work hard and progress each session. If you apply yourself in 12 weeks you will not know yourselves.

You will notice that your Rehab work i.e. old cool down, will be almost a workout in itself. Once you finish the WOD, hit your rehab with the same effort to ensure that we undo everything that we just did.


SO that is it Team, Give it your all, Work 100% in ever session for every minute you are here and lets have some awesome fun pushing towards our 3rd Birthday on the December 2nd 2015!.

Lets go crush these weaknesses!

10 Fitness Skills

CrossFit’s main goal is to improve an athlete’s General Physical Preparedness (GPP). How is this measured? One standard that CrossFit uses is the 10 General Physical Skills:

1. Cardiovascular/respiratory endurance - The ability of body systems to gather, process, and deliver oxygen.

2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.

3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.

4. Flexibility - The ability to maximize the range of motion at a given joint.

5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

6. Speed - The ability to minimize the time cycle of a repeated movement.

7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.

8. Agility - The ability to minimize transition time from one movement pattern to another.

9. Balance - The ability to control the placement of the bodies center of gravity in relation to its support base.

10. Accuracy - The ability to control movement in a given direction or at a given intensity.

The "C" Word

I am going to keep this one short and sweet... We hate when people say they "can't" do something. We hate it because it is so self limiting. If you say you can't do something, then 100% you will never accomplish the task.

We do not care if you can't do something. What we care about is your effort. Your effort, effects change. You not doing something will keep you exactly as you are now and for most of you who join our rank, this is the reason why you joined, you want change.

So next time you are on the studio floor and a Coach ask you to do something that you do not think you can accomplish. Instead of declaring the self limiting belief of " I CAN"T", instead try, "I WILL TRY" this ladies and gentlemen will be what unlocks your potential.


Nutritional Guidelines

Nutrition is a minefield. With all of the, eat this, don't eat that, carbs make you fat, fat makes you fat, paleo is the best, paleo is the devil, stand on your head, etc, etc. It is easy to get lost. Fundamentally i think we all "know" what we should be eating but use the confusion as an excuse "not" to eat the way we should be eating. An example might be eating fast food 6 times per week. It is not exactly going to help anyone achieve their health and fitness goals... unless that is to gain 10kg and get heart disease. Considering however, you have just joined our ranks, i highly doubt that is what you are chasing. The number ONE starting point for success is CONSISTENCY. I do not mean 70% of the time, i mean 90% of the time. I also do not mean for 12 weeks, i mean for the rest of your life. Sound daunting, i can relate, but hear me out. If you want to succeed in anything in life the consistent application of attention will see you improving each and everyday and this day by day approach leads to you ultimately achieving. Do not get me wrong, it is not fast, sexy or easy but nothing fast and easy in life rarely is. No one heads of to space as an astronaut after 12 weeks of training, their journey is years and decades but it is their consistent application to their goal that gets them their. Closer to home, no one lands a job as an account without years of training and understanding of business and number, so why do we expect so much of our bodies to transform so fast?

It is a good question right?

So we have consistency, now to the even bigger question, WHAT DO I EAT!!!

Well that is easy...

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.” (CrossFit Journal, September 2002, “The Garage Gym”)

These basic guidelines are the key to success, they are simple, and they work!

If you adhere to these 2 main points - Consistency and CrossFit's basic nutritional guidelines, i can almost say with 100% certainty that you will be heading on the right path to your success and remember that we are hear to help you along the way.

It is not going to change tomorrow, but what you do today makes the difference in 12 months time. It is you heading to the gym and choosing better food options CONSISTENTLY that sets you apart from the rest of society and the team at CrossFit Collingwood are truly stoked to be apart of your journey.

See you on the floor.

The CrossFit Dictionary


Affiliate: An affiliate is a gym, or “box,” that’s officially affiliated with the CrossFit brand (and thus given CrossFit Headquarters’ blessing to spread the brand’s gospel). In order to become an affiliate, gyms must have CrossFit-certified trainers on staff.

WOD: The "WOD" is the "workout of the day." Each day a new WOD is posted, and it's part of a complete program designed to improve strength and conditioning. The WOD can be scaled (adjusted) to provide a suitable challenge for athletes at any level.

Scaling: CrossFit workouts are scaled to preserve the intended stimuli despite athlete limitations such as experience, injury, illness or range of motion. A properly scaled workout safely maximizes relative intensity (load, speed, range of motion) to continue developing increased work capacity despite limitations. A long-term goal of scaling is creating the ability to perform workouts “as prescribed.”

RX: "As prescribed" is added to you WOD score when you have completed the workout exactly the way it was written on the board without any scaling.

Metcon: Short for Metabolic Conditioning is our way of saying cardio. We mix movements together to get a cardiovascular response.

AMRAP: A time oriented workout. “As Many Reps/Rounds as Possible,” workouts challenge athletes to complete as many rounds and reps of a series of movements in the allotted time. Just be careful not to lose count…

For Time: A task orientated workout. The point is to complete the prescribed work as quickly as you possible can maintain mechanics and consistency.

EMOM: "Every minute on the minute" denotes that the allotted amount of work needs to be completed in 60 seconds.

10 General Physical Skills of Fitness: CrossFit workouts are designed to improve this list of skills, believed to encompass the full spectrum of fitness: cardiovascular endurance, stamina, strength, flexibility, power, speed, coordination, accuracy, agility, and balance. Too bad “appetite” didn’t make the cut.


The Girls: Why give them female names? It’s easier to say “Fran” than to say “a front squat into push press followed by pull-ups.” Glassman has said that Fran leaves you crushed and exhausted and joked that “any workout that leaves you flat on your back, staring up at the sky, wondering what the hell happened, deserves a girl’s name.”

Hero WODs: Named after military servicemen, police, or firefighters who have died in the line of duty, these difficult workouts are intermittently programmed in CrossFit to provide an extra challenge and reminder of their sacrifice.

CrossFit Total: The total is CrossFit’s benchmark strength workout in which athletes have three attempts each (in order, please!) to find their max back squat, standing press, and deadlift. It’s the most exhausting nine reps anyone could ask for.


CrossFit Open: A sort of virtual CrossFit Games, the Open allows competitors to register online and compete on their own or at local CrossFit boxes.

CrossFit Regionals: Regional qualifiers narrow the field before the annual Games Weekend. Once the open is done and dusted the creme of each region heads off to earn the spot at the games.

CrossFit Games: The sport of fitness has arrived. Each summer the CrossFit Games test participants with a barrage of physical challenges and workouts, ranging from swimming and running to pull-ups and handstand walks. Participants accrue points over the events, and the male and female winners are crowned World’s Fittest Man & Woman. Regional qualifiers narrow the field before the annual Games Weekend.

CrossFit HQ: Owned and operated by founder Greg Glassman, the first CrossFit gym is located in Santa Cruz, CA. The location is a sort of Mecca for the compulsively fit, and the location still serves as the brain of CrossFit methodology and’s daily workout.

CrossFit Journal: The Journal is CrossFit’s internal publication featuring information on workouts, movements, inspirational stories, and news. Updated daily, the online publication charges readers $25 a year for unlimited access to research, articles, videos, and more.


Greg Glassman: A former gymnast, Glassman developed CrossFit out of his Santa Cruz, CA gym in order to prepare clients for the “unknown and unknowable.” A prominent figure in CrossFit media and special events, Glassman continues to coach and train instructors across the country.

Games Competitor: These athletes aren’t in it just for fitness. They’re hell-bent on success at CrossFit’s highest level, prepping hard (and sometimes working out multiple times a day) to hone their skills, increase their stamina, and build their strength to blast away the competition.

Pukie the Clown: An unofficial (and undeniably gross) mascot, Pukie symbolises what happens when athletes push a bit too hard for their own good (we do not condone vomiting after workouts this means your body was pushed way to hard).

Uncle Rhabdo: Another unofficial CrossFit mascot, Uncle Rhabdo represents perhaps the CrossFitter’s worst nightmare: rhabdomyolysis, a rapid breakdown of muscle fibers that can occur when the body is pushed too hard. If left untreated, rhabdo can lead to serious long-term kidney and muscle damage.


ATG: ass to grass.

BP: bench press.

BS: back squat.

BW (or BWT): bodyweight.

C&J: clean and jerk.

C2B: chest to bar pull ups

DL: deadlift.

FS: front squat.

GHD: the device that allows for the proper performance of a glute-ham raise, or a GHD sit-up.

GHR: glute-ham raise.

GHD sit-up: A sit-up done on the GHR or GHD machine.

GPP: general physical preparedness, aka "fitness."

HSPU: handstand push-up.

KB: kettlebell.

KTE: knees-to-elbows.

MU: muscle-up.

OHS: overhead squat.

PR: personal record.

PU: pull-ups, possibly push-ups depending on the context.

Rep: repetition.

RM: repetition maximum. Your 1RM is your max lift for 1 rep. Your 10 RM is the most you can lift 10 times.

SDHP: sumo deadlift high pull.

Set: a number of repetitions.

TGU: Turkish get-up.

TTB: toes-to-bar.

YBF: you'll be fine.

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