Resolutions…We All Make Them

Wow!! Can you believe we’re about to hit the last month of 2017? It’s almost surreal to think that another year is drawing to a close. It’s generally the time of year when, although we kind of expect things to start slowing down, pretty much the exact opposite happens. These past few weeks have been hectic for just about everyone – with end of school exams, celebrations aplenty and preparing for Christmas occupying all of our time.

It’s also a time when people start to reflect on the past year, over events which have had positive and negative outcomes and whether or not they’ve achieved what they set out to do back when 2017 was fresh.

We’ve also been reflecting on our year at CrossFit 4504 and re-checking our list of resolutions. Our focus for 2017 was to provide a space and premium facility, where current and prospective members who wanted more from a CrossFit box than just grunting their way through a WOD, could grow and thrive. We still wanted the grunting, but we wanted members who would maintain intergrity throughout all WODs and hold themselves accountable for their movement standards. We also wanted members who were prepared to trust the expertise of our coaches and our programming. Most importantly, we were looking for members who were supportive and accepting of everyone without discrimination, and embraced our community as their own.

We also desired to create a fun team atmosphere within the box without division. The CrossFit Open was so much fun for our crew this year, with teams competing for points not only for completing the Open workouts, but also cheering, themed dress ups and promotional fun. Our annual In-house Throwdown was also contested in a team atmosphere instead of our usual individual competition. This saw 3 awesome WODs written by our coaches and an all inclusive close competition which was eventually won by Liv, Nikki, Ryan and Marie.

Winners are Grinners!!

The artwork on our wall is new and has really helped to reinforce to our members what CrossFit really means to us at CrossFit 4504. Reminders to ‘Be Excellent; Be Positive; Be Uncommon and Be True to Yourself’ are there for our members to see before, during and after they WOD and lets them know that they are extraordinary and their achievements are celebrated by all of our members. The handprints of our members on the wall have helped to solidify to everyone that we are all in this together as a community.

At CrossFit 4504 we we also always looking to improve the facilities provided to our members in 2017. The installation of our members lounge has become a comfortable place for our members to gather before or after a WOD to catch up. Airconditioned, with free, freshly brewed coffee and a fridge stocked with cold drinks, the area provides a chill zone complete with couch, rug and mobility gear. The members lounge was a gift to the members from CrossFit 4504, and we’re so happy that it’s being used.

We’ve also updated our equipment this year with RX Smart Gear speed ropes, plates, sandbags and a brand new Olympia Barbell Co barbell, the first of many to upgrade our current stock. These are welcome additions to the rest of our torture equi…sorry, the rest of our awesome equipment range.  We work hard to listen to the suggestions of our members by conducting regular member surveys and while suggestions like less wallballs in a WOD won’t really be considered, requests for better facilities, equipment and class schedules are.

For us though material items aren’t our first priority.  Our priority is and always will be the member experience.  We want our classes to be the BEST hour of your day, a time for you to come and just forget about the daily grind, hang with fantastic people, feel supported by educated caring coaches and most of all HAVE FUN!!  We achieve this by ensuring our coaches are always learning and developing their skills.  Head Coach Lisa this year added the AWF L1 certification to her kit and also became a CrossFit Level 2 Trainer, and now she is studying to achieve the Level 3.  We go out of our way to make classes relaxed and fun while ensuring you are still safe and have a great workout, and get those results you’re seeking.  We recently wrote about how we incorporate Gratitude into our classes, check it out here.

Whilst we feel like we’ve worked through quite a few of our 2017 resolutions, of course, like most people, there are things on our list that we are still working towards – like installing shower facilites and adding some locker space.  These have already been added to 2018’s goals for the box. We also want to ensure our members feel comfortable in expressing both what they love about CrossFit 4504 or any concerns they have in the coming year and we’re working on procedures for the best way to put our Member Experience program in place.

Excitedly, we’re already planning on what we’d like to achieve in 2018. Each year is a major learning curve for us as well as our members. They all have fitness goals and wellbeing goals which they would like to smash over the next 12 months and we intend to be with them every step of the way.

So, how did your goals stack up in 2017? Did the year live up to your expectations or do you feel a need to reassess your goals?

If your goals for next year included trying something new, becoming fitter or building both physical and mental strength, we’d love you to try it here at CrossFit 4504. Start now if you like and get the ball rolling – we’re open every day except Dec 24, 25, 26 and January 1 over the Christmas/New Year period and we can help you with your plans to smash 2018 and make it a fantastic year!

If you’d like to experience the CrossFit 4504 Difference register below for your FREE 7 Day Trial

Find Your Tribe. Love Them Hard.

We all know that maintaining the motivation to exercise can be difficult. You turn up to the gym or go for a run but find that your workout can lack purpose, variety or even fun! Consequently you end up spending more time posting a selfie to prove you were there than actually working out. Don’t feel bad if this sounds like you. Because, at some point – it sounds like all of us. We have a solution for your lack of motivation and have discovered a way for the energy to return.

Find Your Tribe. Find Your People.

Sounds simple right? Well it can be and it can’t be. Us humans are complicated creatures, particularly where our emotions get involved. So for us, finding people who are like-minded in exercise motivation can be difficult, depending on where we’re at. CrossFit is no different. We have a range of diversely different people here at CrossFit 4504 and have found we all have one thing in common. We are family. We are a community. It’s a proven fact that two-thirds of people will work out harder and longer if they train with others. If you can find people as supportive as the members of CrossFit 4504 – stick with them!

At some point, our members have or will lose their way and find it hard to regularly attend classes. Being part of such a supportive community has made it easier for them to combat the following, rather than trying to go it alone…

Knowing Tomorrow’s WOD – and Dreading IT!!

CrossFit 4504 is a box which posts the following day’s WOD into our ZenPlanner App. This is ideally so that our members know what equipment they will need to bring with them to class or to work out lifting percentages. But reading the WOD can actually cause a touch of anxiety for some. Everyone has that movement or WOD that they dislike. INTENSELY. Like running. Or Overhead Squats. Maybe it’s 14.5  (21-18-15-12-9-6-3 reps of Thrusters and Barbell Burpees, for time). Basically movements that, if you were training alone you, a) probably wouldn’t even do, or b) if you did do them, it would be so half-arsed you may as well not have bothered.

Finding a group of people who make ‘suffering’ through a tough WOD worthwhile, can be instrumental in whether or not you show up to class and put in the effort. Because if there’s one thing we know is that Effort = Results/A Sense of Achievement.

You might need to find people who hate said movement just as much as you or who will be scaling or lifting something similar to you. Then you’ll know that even though you’ll both be grumbling about the WOD together, you’ll also get the WOD done. Together.

Or you could find someone who is just that little bit better than you at the WOD and you enjoy the challenge of sticking with them for as long as possible. This offers you a focus to try and lift to their level instead of focussing on how much the WOD sucks.

Maybe you really like the attitude of some of your fellow members and their outlook is infectious and makes your day just a bit brighter and easier to tough it out through those last few dying reps.

We have an amazing tribe here at CrossFit 4504 with a diverse range of fitness levels and personalities. Almost everyone finds at least a couple of people that they click with during a WOD. So there’s no need to pick those cherries – just haul your ass to class and we’ll get you through those WODs you dislike. INTENSELY. You may even realise that ‘Hey! That wasn’t so bad after all.’ And maybe you won’t complain next time your most intensely disliked movement comes up in a WOD.

Ok…that might be wishful thinking! So complain if you must, but turn up and complain with the rest of your people.

External Factors – the Stresses of Life

Life can be full of highs and lows. Ups and downs. Roses and thorns. But you know what? The shitty times only make you stronger. You need to suffer through the stench of manure to grow more beautiful roses. There are times when things just keep piling up. Like when your kids have been sick for the past week and you’ve had next to no sleep in between cleaning up vomit or snot or cooling a fever that makes them delirious and you delirious with concern. Or you’ve just come off a week of night shifts at work and your body clock has lost all synchronicity. Maybe someone you love has a terminal illness, or your car needs a major repair job or you won’t be with your family this Christmas.


So many stresses affect us all, which is why time for yourself is so important. Whether it’s catching up with friends or working up a sweat, find an activity (or several) that will counterbalance the stresses in your life. We find that our members come to CrossFit 4504 not only to train hard, but to laugh hard. They enjoy the time they spend in our CrossFit community because it gives them a chance to let go of the pressures they carry around. We have a very holistic approach to our members’ fitness. It’s not just how much you can lift, or how fast you finish a WOD. It’s about giving to each other and to ourselves and expressing gratitude for what we DO have in our lives. Health and well-being is more than becoming physically fit and we strive to create a balance so that our members feel good about themselves and are able to cope better with any pressures and stresses they may be experiencing.

Lack of Direction – Losing Your Way

Why was I training again? I’m never going to achieve the results that Gerry does. Who the fuck is Gerry anyway? I don’t know, but I do know that Gerry isn’t you! (Unless, of course, you are reading this and your name happens to be Gerry – then I apologise.)

Sometimes we lose our way or we become despondant with lagging results. This is totally normal. Your gains will plateau after a while and motivation and direction will rise and fall. This is when we can fall into that trap of constantly comparing ourselves to Gerry, or where we are in relation to others. But that’s not how it works. It’s fantastic to surround yourself with other people striving to achieve their goals – recommended even. But don’t make their goals your own. Choose your own adventure. Sure, take advice from others about what drives them. We can all learn from each other. Sit down and focus on what you want to achieve for you. Write a list even. Then come up with a strategy on how you’re going to go about ticking (or crossing, if that’s more your style) those goals off, one by one. It’s a bloody satisfying thing to do! If you need help, get help. Come and see one of our coaches, who are more than happy to sit down with you and plan your next motivational move.

Your goals don’t all have to be related to fitness either. In order to reach a physical peak, you may have to achieve something in terms of mental strength first. Work it out. Talk it out. With your people. CrossFit 4504 are not counsellors, but we can offer you ways to improve your mental and physical health through training and support. One works in conjunction with the other and you’ll be able to achieve things you never imagined in a friendly, safety conscious environment in our deliberately small class settings. We want you to achieve confidence and improved technique in a social environment, free of ego and full of encouragement.

It’s why we love the quote at the top of this blog so much. Find Your Tribe. Love Them Hard. Hang out with the people who can help make you a better version of you. CrossFit 4504 is full of such people, all trying to better themselves. We Love Our Tribe!


Come and trial us for 7 Days for FREE and see what makes our tribe special. Register below


If you’d like to experience the CrossFit 4504 Difference register below for your FREE 7 Day Trial

There’s More to CrossFit Than You Think

Last month, one of our friends Indwe (cool name huh?) celebrated her first year of CrossFit. And by her own admission, the decision to try CrossFit at all had been one of the biggest of her life. In her words (which she’s kindly let me borrow), “I’ve never been a sporty type, nor co-ordinated or strong. The thought of trying something so new and foreign was absolutely terrifying, especially when I had ideas in my head that CrossFit was for people who were already fit and strong.”

Indwe is now so grateful to have taken that first step into her box (shout out to CrossFit Hammer and Tong in Lismore, NSW) and she so proud of what she is achieving while doing something for herself. What she was initially feeling is something we often read about in CrossFit communities and we’ve seen it here at CrossFit 4504 with quite a few of our members. All of them are amazed that CrossFit is nothing like they initially feared and the following points may be something that you have struggled with in deciding whether to give CrossFit a go or not…

  1. Body image

One of the biggest factors in people hesitating to try CrossFit is that they are ashamed of the way they look when exercising. For some, it’s the excess kilos that haven’t fallen away after having a baby or an off season of football. For others, it’s the fact that they don’t have muscle. Or more accurately, they don’t think they have enough muscle to start CrossFit.

The irony behind this reason would actually be funny except for the stark reality of its origin. Fear can be a paralysing thing. Overcoming fear, particularly one of being laughed at for the way you look is hands down a major inhibitor for people when it comes to exercise. Guess what? We don’t care what wobbles or how big your quads are. We do care what you look like – but in terms of technique and correct movement only! And that’s it. There are no mirrors here at CrossFit 4504 because we don’t focus on how buff you are or how good your reflection is. We focus on your movement, your technique, getting you as mobile as possible – that’s all. Rest assured nobody else here will laugh at or even judge the way you look. Firstly, because we’re just damn happy that you’re suffering alongside us and secondly, we’re all too busy trying to improve our own movement standards. Finally, CrossFit 4504 don’t roll that way at all – we are very supportive, inclusive and welcoming.  Not ego’s or attitudes here!

  1. First impressions

We know how daunting it can be to walk into somewhere new, where you don’t know anything or anyone, or even how you should start.  We like to make that initial step much easier at CrossFit 4504 but creating a warm, welcoming environment where you will be greeted and guided from the first moment you come through our door.  You won’t be left to figure things out yourself.


Our front desk (Yes we have one!) will either be occupied by a coach or by our lovely Admin. Manager, who can help you with general questions about CrossFit and our box, she’ll be able to tell you what it’s like to train here. All of our staff are long term members so they know first hand what a great experience you’re about to have.

On the rare occasion that no-one is available in our office or members’ lounge, just head straight into the box where you’ll always be greeted by a class full of welcoming, sweaty faces and one of our awesome coaches. We won’t let you get away without having a chat! And you’ll soon catch on that while we’re serious about achieving our fitness goals, we’re also serious about making everyone who walks through our doors feel welcome and included.  One of our members is more than likely also to greet you with a smile and have a chat.

  1. Fitness and Co-ordination

Much like the fears of our friend, Indwe, people are hesitant to try CrossFit because they have never felt ‘sporty’ or co-ordinated. To find the courage to try something new is a huge step for anyone. Especially when it’s totally out of the realm of anything you’ve ever tried before. A sport like CrossFit can seem extremely daunting because it is a mix of many technical components. But this is exactly why CrossFit is a fantastic sport to try. Because of the many aspects to CrossFit, people usually find one component that they feel comfortable with. Weight lifting, gymnastics, rowing, running, body-weight movements provides many opportunities for members to find their niche. You may feel like an absolute gumby when running, but a weight lifting Jedi! Or you just can’t seem to raise a barbell overhead, but can burpee like a bloody champion. So while you’re being badass at one movement, you can take all the time you need to improve in other areas. Your fitness is something that will automatically improve, especially if can attend at least 3-4 classes per week.

CrossFit is worth overcoming your fears to try. All of our CrossFit 4504 members battle fears and doubts every day. With the support of our coaches and the community behind them, they are learning that while there’s no such thing as perfection, celebrating what may seem a small success can make a big difference to the way you feel.

Every movement can be scaled to suit your needs no matter your fitness or co-ordination level, how much you weigh or how big your muscles are. You are guaranteed to receive encouragement and continued support from our experienced coaches in a community which is non-judgemental and full of truly amazing people. We encourage you to take that first, scary step. You’ll never know how it can change your life until you try. We’ll even give you the first 7 days for free! Come and see us at CrossFit 4504 and do something for YOU.


If you’d like to experience the CrossFit 4504 Difference register below for your FREE 7 Day Trial