Begin With The End In Mind

We’ve had an amazing year at CrossFit 4504 and our members have achieved so many of their fitness and life goals. As 2017 draws to a close, we’d like to wish everyone a safe and happy holiday heading into 2018.
We’d also like to encourage those who are thinking about next year’s fitness goals. Our members are currently booking appointments with Coach Lisa to discuss what they want to improve on in 2018. The box as a business has also set goals as to what we want our members to experience when they train with us at CrossFit 4504. We have quite a list as we continually strive to improve our members experience!!  But rather than bore you with pages of reading, we’ll just share a few of them now…


This is something we are genuinely proud of and believe makes CrossFit 4504 a unique box to train with. Your membership with us includes unlimited class time, and we like to ensure our class attendance numbers are capped. This is so coaches can focus on each member in the class during its entirity – something which can’t be achieved in large classes. So it’s kinda like a PT session with friends!  Our classes are not about packing people in, quite the opposite actually. Keeping class sizes small allows our coaches to watch you during workouts and help you maintain technique in an effort to improve without injury. If you’ve read any of our previous blogs, you’ll know how much we bang on about correct technique and movement – which brings us to our next goal…….


Here we go again – but seriously, we can’t stress enough how important this is. CrossFit has copped a bad rap in previous years in relation to poor form during WODs. Poor form or movement only leads to bad habits and long term injuries – and nobody wants that. There’s no need for it to happen either. You may have also heard us say that CrossFit is infinitely scaleable, which means that you don’t need to bust a poofoo valve every time you train!  Since opening over 3 years ago, CrossFit 4504 has been determined to focus on optimal movement, mobility and technique. This means that members are continuously encouraged to think about how they are moving, how each movement feels in relation to their body and incorporating accessory exercises which can help them improve mobility and strength. While intensity during WOD remains the same all of our members are scaled on certain movements, depending on their technique, strength and mobility levels. Once they improve these aspects of their training, we see them add load and complexity to their WODs. It’s so exciting to see them surge forward and achieve things they never thought possible. And they do so with confidence because they believe in their movement standards. Our members are shining examples of success in achieving correct technique and enjoying every minute of it.


2017 has been an amazingly successful time in developing this ethos. The members of CrossFit 4504 have become a close knit community who are beyond encouraging of each other. There is always someone on hand to jump in and help those finishing the last reps of a WOD and our members lounge is full of laughter and chatter before and after classes. New members are instantly made welcome and their success in finishing a class is celebrated by all. Friendships have been formed through sweaty bonds and there are smiles of satisfaction throughout the box.  Our coaching staff go above and beyond the meaning of ‘Duty of Care’! If you’ve not been to class in a few days, expect to receive a message or phone call asking how you are. If you’re away for an extended period, you will know you are missed and will be contacted by both staff and members alike wanting to know when you’ll return to training.  We encourage an ego free zone. We’re not sure that’s entirely possible, but our members can tell you that no one person is more special than another. If you turn up and put the effort into achieving as much as you can each time you train – you will be congratulated. By everyone!

So that’s a few of our goals from 2017 – which we’ll continue to work on. What sort of goals are on your fitness list for 2018? We know a great place to achieve them if you want some support…. 😉


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

Investing in YOUR Future

We all work hard. Grinding away to provide for our families, to save for our first house, a much anticipated trip overseas or that new car. We also put money away – so that when we finally get to retire we have a nice little nest egg to fall back on. Most of us achieve this by investing in a Superannuation Fund, part of each week’s pay removed from temptation. And there it stays – a foundation built today for our future longevity and enjoyment.

So why not apply that train of thought to our bodies as well?

Why not work hard on maintaining nutrition, movement and fitness today to prepare our body’s nest egg for future longevity and enjoyment? Once you’ve retired with all that hard-earned cash coming your way, you want to be able to enjoy it, right?

Investing in your body now can pay immeasurable dividends for the future. Here at CrossFit 4504, we help members every day to build that health superannuation fund for their future. Here’s how…..


As we age we slow down a little. Some of us slow down a lot! We no longer have the energy we once had in our youth. This is fine – expected even. But from our teenage members right through to our over 50’s (and we have a few), the crew at CrossFit 4504 are encouraged to attend class as often as they can – to Keep Moving. And because classes are fun and they see constant progress they WANT to come regularly.

Our bodies weren’t built to be sedentary. Our joints need mobility and movement and more importantly – so does our heart! It’s recommended that we exercise at least 3 times per week at a moderate to high intensity level. Anywhere between 50 to about 85% of your maximum heart rate is ideal. This is considered an optimum range to maintain the health of your heart and help prevent disease. Obviously different levels of fitness will determine whether you work at the lower or higher end of this zone. But getting your heart pumping will keep it strong. It’s a muscle too – and needs to be strong enough to pump blood to all areas of your body, 24/7.

But what if you have an injury or a mobility issue?

Our answer to that always was and always will be – SCALING! CrossFit is an infinitely scalable sport and the members of CrossFit 4504 can tell you that even though they may have injuries or niggles or movement restrictions and are scaling WODs – they sure as heck will get their heart rate up into that optimum working zone. Our members are encouraged to keep moving and are therefore encouraged to scale if needed. Neither our coaches nor other members will ever punish or look down at you for scaling a WOD. Our coaching staff are very particular about the way our members move. If your technique hasn’t met a certain standard, extra weight and complexity of movements will not be added to your workout. This is to ensure that technique remains for all movements as you progress. If technique falls away during a WOD, members will be scaled back to maintain the correct movement. This is not only for the integrity of the WOD, but to promote longevity. We want our members to invest in their future so they can continue to move well in a safe way. For a long time.


Straight up. What you put into your mouth will forever have an impact on how you feel, your energy levels and the overall health of your body.

CrossFit 4504 doesn’t place emphasis on losing weight. Rather, our focus is eating right for your energy requirements. The more classes our members attend, the hungrier they become! CrossFit can deplete your energy levels fast if you aren’t eating the right way.

If you fuel yourself with processed sugary and fatty foods your energy levels and your mood will fluctuate. Excess sugar will be stored as fat and your risk of heart disease, hypertension and type 2 diabetes will rise. Your poor body will be using all of its energy forever trying to process all the crap entering its system, so that any exercise you can manage will be sluggish.

On the other hand, if you eat healthier, unprocessed foods your energy and mood levels will lift. Obviously fresh is best, so the more wholegrains, good fats, fruit, vegetables, lean meat and protein you can eat the better your body will feel. These foods can be incorporated into some amazingly tasty dishes and your heart will thank you for it by increasing your body’s metabolic rate. This in turn will give you more energy to exercise and hunger to enjoy even more good food!

We aren’t saying give up on the treats, just to enjoy them in moderation. This can be especially hard during this very festive time of year, but there are things you can do. Like make sure you increase your water intake if you know you’re going to be drinking alcohol – a known diuretic. Or if you have had a hugely satisfying, belly bloating lunch, then a very light, healthy dinner should see you through the night. Little things such as these can make a difference in surviving times of celebration.

Counting calories and weighing food is ok and some people find this a helpful way to track their food intake. But unless you are a professional athlete or you have very specific dietary requirements, we are really just talking about fuelling your body for good health. Now. To invest in the future. Keep your meals healthy and regular and don’t overdo it on a regular basis. Your body will thank you for years to come.

Invest in your body’s Superannuation today. Good health and fitness is just as important as putting away dollars for retirement. If not more so. What’s the point in having a retirement nest egg if you’re too unhealthy to enjoy it? The cost of illess in the future far outweighs the cost of wellness, and the path to wellness starts now. Put the effort into your bones, your heart, your muscles and your mind now so that you’ll be running amok well into your 70’s. There are plenty of people CrossFitting after retirement too. We at CrossFit 4504 reckon they’re onto a good thing!

Come and chat with us today to start a Superannuation Fund for your body!  Start investing in your most valuable asset………YOU!

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

To Infinity & Beyond……….

Stealing a line from our old friend Buzz Lightyear seems and appropriate way to start a conversation about our goals for 2018.

And specifically helping you, our amazing members make sure you start 2018 running towards some exciting and maybe even scary goals. Our potential is limitless and it’s one of the most important roles I have as your coach to help you become the best version of you that you can be.

Your goals are important, as unique as you are and are specific to you, and I’m here to help you however you need.

Through December and January, I am making myself available to members to have a discusssion about your goals, and in fact anything you’d like to cover in this time.

To help you get the thought process started I have created a form you can complete which will be sent to me only, which can form the basis of our chat and help you identify areas you want to focus on over the coming months.

Click here to get your form completed

When we chat I have some very useful templates and tools we will use to help you form your goals so don’t feel like you need to have all the answers!!!

Once you complete the form I’ll get in touch to set up a time to chat

Let’s get excited for a great 2018……….and Beyond!!!


Comparison vs Aspiration

A few weeks ago we spoke of our mate, Gerry. Much like Alice no-one knows who the hell he/she is! Just some random guy/girl at your CrossFit box who has made awesome gains over the past few months. There’s a Gerry in every box but here’s the interesting point – at some stage, you will be Gerry too! So don’t bother comparing yourself to him/her. No athlete can continuously lift heavier or PB every WOD every time. We all have periods where our gains are more…or less, or even non-existent!! Sometimes we can even go backwards and we wonder what the hell is happening.

Which is why at CrossFit 4504 we emphasise to our members that there is no value in comparing yourself to Gerry. Or Roy 😉 or Janice. Or whoever happens to be smashing it lately. Because everyone trains differently. Everyone has factors which will alter their results. Therefore, results will differ. We encourage the members of CrossFit 4504 to make their class time one of the highlights of their day. We don’t ask them to compare their times, skill level or strength to that of other members.

Rather we recommend that they ASPIRE to improve. There is a huge difference inComparison and Aspiration between athletes. So let’s talk about the two….

Comparison – a consideration of the similarities and differences between two things (or people)

Comparisons between people are part of human nature, but can unfortunately lead to negativity, jealousy and deceit. Whilst all humans have some similarities, we also have many differences and we at CrossFit 4504 feel that comparisons should not be made between our athletes. There are many factors involved in determining why athletes achieve at different rates. If you’re someone who compares your results with a fellow CrossFitter, you need to ask yourself many questions about who you’re comparing yourself to…like, what sort of work do they do? How tall or short are they? How long have they been CrossFitting? What sort of environment did they grow up in? Are they confident in their own ability? Do they have children? Have they ever had a serious injury? Do they….? We could go on and on….

Can you see our point though? Comparing your results or rate of improvement to someone else’s is a fruitless exercise. Because they are not you!  Take this example – you may have had a month where work has been quiet, or you’ve been on holidays. So you’re well rested. The kids are healthy and happy and everything is rosy as. During this month your improvements during training skyrocket. This gives you a boost in over confidence and you continue to push harder and improve your skills. It’s like you’re the new Gerry! Until you have health issues, or become snowed under at work, or family life becomes stressful. It’s now a major effort to drag yourself to class, let alone switch on the Beast Mode like you did a month ago, and suddenly everything that seems so easy last month is now hard.  Sitting down and comparing yourself to everyone else and feeling like you’re a failure or you suck at xyz, just based on pure numbers just makes you feel worse about yourself. And the cycle downwards continues.

Don’t Compare!

We’ve mentioned this in previous blogs. You aren’t Gerry! You’ve got to be your own version of Gerry. Gerry 2.0! If you have to compare something, compare your own results…with your own results. Did you lift more for this 1RM compared to last time it was tested? Or were your numbers lower than you wanted? Compare not only your results, but the factors behind each result. Take into consideration factors like stresses, concerns, difference in programming, highlights and confidence levels. Analyse your data and you’ll have a much better idea on why your results have improved or not.  Speak to your coach about your training results and work out a plan to move forward.

This is the one of the only reasons we encourage all of our CrossFit 4504 members to enter their results into our ZenPlanner App. To keep a record of their results for comparison – of their results. Say you complete Fran (an iconic CrossFit WOD of 21-15-9 thrusters and pullups) for the first time in 7min 25sec with 20kg on the bar and Jumping Pullups. Compare this 6 months later and Fran takes you 9min 33sec, but this time you’ve completed her RX. To have this data to look back on is an invaluable tool for our members’ CrossFit training. It isn’t for comparison with other members and that is why we also encourage CrossFit4504 members to perform all WODs not only with intensity, but integrity. This will give members a true indication of their results and improvements.

We don’t have members log results so we can rank them as athletes. Your numbers don’t define you, who you are, but they provide a tool to help you grow and improve if used correctly.

Aspiration – a hope or ambition of achieving something.


This is the word we want our athletes to use at CrossFit 4504. Aspiration. Aspire to meet a certain standard, lift a certain weight or achieve certain techniques. This is way more beneficial to our members’ CrossFit journey. A much healthier view, aspiration encourages us to be better athletes, better people. For our benefit only. We have many levels of fitness at CrossFit 4504. Some of our members have been with us for more than 3 years, while others are approaching 3 months. Their varying levels of experience mean they have different aspirations and goals relating to technique, strength, speed, co-ordination and overall fitness. And while we definitely don’t encourage comparison between our athletes – aspiration is another story.

If you’re wanting to improve technique, a particular movement or skill and you see ‘ole Roy over there with textbook wallballs, or Janice pumping out RX pushups – we encourage you to Aspire to perform to that standard. The programming and coaching at CrossFit 4504 has helped Roy and Janice achieve these levels, which they themselves aspired to once upon a time. And the same standard can be achieved by you. Mastering techniques, getting stronger and learning new skills is what CrossFit is all about. Our members are encouraged to aspire to the higher standard of their more experienced friends because it will only serve to enhance their CrossFit experience and fuel their passion and aspiration for improvement.

And our more experienced members are extremely encouraging. They know how it feels to be new to CrossFit – because they were once in the same situation. These members are genuinely excited when our newer athletes finish a tough WOD, pick up a new skill or show improvement in technique and strength. It inspires them. Which fuels their own aspirations to improve.

CrossFit 4504 could be your community. Without comparison. Loaded with aspiration. And fuelled by quality coaching and inspiring performances. Come and try CrossFit 4504 today.

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