The Value of Wellness

Compared to a CrossFit membership, your regular gym prices are pretty cheap aren’t they? And for people who make a pact with themselves that they’re going to get fit and strong, a few hundred dollars to lock you into a 12 month contract is the way to go. Holds you accountable, all hours’ access. Perfect right?

Want to know an interesting stat though? Over 50% of people who pay for a Gym membership……Never Show Up!  This is essentially money down the drain. Sure, they may try it for the first week or two, but the novelty wears thin. Very quickly.

Here’s another stat….that is why gyms can charge such affordable rates. Their equipment may be expensive, but they actually rely on the peeps who pay their fees and don’t show up. It’s their money that pays for the fancy machines, computer screens and air-conditioning.  They actually oversell their memberships BANKING on the fact you won’t show.

CrossFit, on the other hand relies on people showing up and paying their fees. The very foundation of CrossFit is based on the fact that members will show up. More importantly at CrossFit 4504 we WANT you to show up, and if you go MIA you’ll hear from us to help you get back to routine.  So a CrossFit box needs to pay staff in order to teach everyone. Every day. Add affiliate fees, equipment costs, etc. and CrossFit is a fairly expensive venture.

In reality however the cost of fitness is FAR more economical than the cost of illness.  From medications, specialists, carers and special equipment it all adds up, and the loss of your ability to lead a full life, well you can’t put a value on that. Investing in your health and wellness today will save you a lot more than just cash down the track, it can literally save your life.

So why are so many people now turning to a method of training which is generally the cost of a cup of coffee & snack per day? The members at CrossFit 4504 are extremely happy to have chosen our box over another. Or a gym. Or an exercise class or bootcamp. This is why….

  • Intensive Coaching

One of the main reasons people don’t use their gym membership is that they don’t know what to do when they get there or how to use the equipment properly. If you don’t know what you’re doing you could seriously injure yourself. Or you could spend hours working out with next to zero benefit to your strength and fitness. There have been some pretty funny clips circulating on social media about gym equipment fails.

Sadly, though, other stories suffer far more serious consequences, where extensive injury and unfortunately even deaths have occurred simply because there was no-one watching the person who was lifting.

A fundamental focus of CrossFit 4504 is Intensive Coaching for our members. Most of class sizes are deliberately small. Smaller classes = more coaching. If our classes are larger, we have an extra coach in that class.

You are going to be safer, get more from your workout and learn more in every CrossFit 4504 class, simply because you receive Intensive Coaching. Our members are confident in our coaches’ ability to help them perform movements that they’ve never dreamed of even trying. There are so many Bucket List items being ticked off their lists!

And that’s why we’re a little bit different. We aren’t a ‘Costco’ CrossFit box, where as many people are shoved into a class as possible. We want a coaches eyes’ on you for the entire WOD. To ensure you maintain technique. To improve your standards while you’re performing a movement. To let you know that we actually give a shit that you’re here. You aren’t just a number to us. This is the difference in Intensive Coaching and why our membership numbers are growing.

CrossFit 4504 members know that they will be assisted in every way to get the WOD done at their highest achievable standard. They know that coaches are aware of any limitations they may currently have and that WODs are modified accordingly. The workouts will always be challenging. And our coaches are aware of the progress of all our athletes.

  • The Difference Between Training and Exercising

There are a lot of exercise classes on offer at the moment. F45, Soul Cycle, Orange Theory, HIIT, and also a lot of unaffiliated gyms offering a watered down experience….. They all help you get moving and get your heart rate pumping, which is great because we could all move a little more. But is there a purpose to those exercises other than an elevated heart rate? Most exercise classes have no specific long term goals. This can make it hard to maintain motivation. Their standards and technique differ hugely for each person so it is hard to quantify results or improvement in your movements. There is generally not a huge amount of consideration towards recovery, rest and nutrition. You turn up – you do your class – you leave. There’s not much that you can aspire to become by doing these classes.

Training on the other hand is different. CrossFit is a training program. Training which, as opposed to exercise, includes all of the following…..

  • Specific goals – these are set by athletes for both the short term and long term. The members at CrossFit 4504 have the opportunity to sit with a coach and determine the goals they want to achieve. Moving forward each class and working through individual drills to achieve these goals results in extremely proud moments for these athletes.
  • Programming – designed to develop capabilities and attain new movement standards. Each and every WOD at CrossFit 4504 is part of a 12 week cycle, where programming is focussed on different aspects of athletes’ performance. Strength and endurance phases, speed, mobility and high intensity training are a part of our programming to allow our members to become stronger, fitter, faster.
  • Strength training – included in a CrossFit 4504 membership. A program can be specifically designed for those wishing to strengthen a particular area or movement. Strength elements are always incorporated into our everyday training, but for those who have specific goals, additional, individual training can enhance their improvement.
  • Olympic lifting – Clean. Jerk. Snatch. These lifts take people to the Olympics. Athletes must train these lifts constantly in order to improve and reach new standards. Olympic lifting is heavily incorporated into CrossFit 4504 classes. Specialist programs are also available, with one on one training and accessory skills included.
  • Power lifting – Squat. Deadlift. Bench press. These movements are fundamental to CrossFit. They also need to be taught and performed with emphasis on technique rather than load. Once an athlete’s technique is solid, then load is added. CrossFit 4504 members receive Intensive Coaching on these movements and all classes revise basic steps to each lift before they are completed in a WOD. We are serious about longevity – we want our members to live a strong and awesome life – with minimum injuries and maximum CrossFit memories.
  • Gymnastics – Definitely an element which requires training, we have found the gymnastics skill work in our program to be extremely helpful to our members. CrossFit 4504 also offers Gymnastics Clinics throughout the year. We have a myriad of progressions on all CrossFit gymnastic movements so that our athletes can get the most out of their workouts while gaining strength and confidence to move forward. Gymnastic goals are being smashed everyday in our box.
  • Conditioning – for building an engine. Training movements and then combining them in a WOD helps you to see where you’re at. Our members reach new standards in their training which then gives them the confidence to convert this during a workout. It’s amazing to watch someone who always baulked at jumping onto a box, to now own it like a boss!
  • Atmosphere/Community  The other reason people don’t bother going to a regular gym after paying the membership fee – there’s very little atmosphere. The presence of computer screens, mirrors and mobile phones tends to place an inward, anti-social focus on working out at a gym. Some gyms offer group sessions in a bid to provide atmosphere where there is otherwise no community aspect.

Atmosphere and community is the MOST AMAZING thing about CrossFit. And a major reason why more and more people are willing to hand over a few extra dollars. Quite literally – CrossFit is life changing for many people. There are no screens, mirrors or mobiles at the CrossFit 4504 box in the WOD area. You know what we do instead? We talk to each other! And we laugh. And we complain about what we’re about to put our bodies through. And then we compliment everyone at the end for their efforts. Then we laugh and talk some more and eventually leave the members lounge – surrounded by a warm, sweaty glow. Not only from the training that we’ve just accomplished. But for the sense of belonging to a community. An extended family who support and care for each other.

More and more people are visiting the community of CrossFit 4504. More and more are staying to improve their training standards. More and more are understanding that you get what you pay for. In more ways than one.

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

Motivation…We’ve Got You….

Motivation. We can do amazing things when we have it in abundance. But what happens when you lose motivation?

In terms of CrossFit training this happens to pretty much everyone at some point. Although CrossFit training is constantly varied it is also constantly challenging. To push our bodies continuously to become better athletes requires a lot of effort and for most people, it’s not something that can be sustained day after day. For that reason and many others, motivation can wane. It happens in every sport and fitness program…and it can creep up on you! It kinda sucks really. One day you’re breaking your own badass records and suddenly you hit a wall.

Here are a few ways to help combat loss of motivation in your training program…

Setting goals
Goal setting is a great way to maintain motivation during training. Having a long term vision gives you short term motivation and areas you need to improve on can be quickly identified. Your goals also need to be attainable and relevant to your current ability. There’s no point in creating a list of goals which will have you training 8 times a week, when realistically you know you can only make four training sessions work.

Planning the steps to reach your goals can be exciting – and sometimes a little daunting. Sitting down with a coach at your CrossFit box can be very helpful in working out a process for you to achieve your goals while maintaining motivation. All of the CrossFit 4504 members are offered 1 on 1 goal planning sessions with Head Coach Lisa. Our members have found this to be an invaluable tool in working out what they want from their training, how to achieve more and how to stay motivated.

Whether your goals are long term such as ensuring good health into old age or short term like getting that first handstand hold against the wall, you should write them all down. Once you have your goals mapped out, strategies can be applied and you can then work through each step towards achievement.

Be honest with yourself about what you are really feeling and jump on it early.  Take ownership for your results and don’t push how you feel onto others.  If you’re not moving forward look at the effort and work you have been putting in.  Be prepared to come in earlier or stay later to work on some additional skills to help get that goal ticked off.  Small steps every day will get you there!!

No to Go
“Are you going to the box today?” “No. I’ve had a big day at work.”
“Are you going tomorrow?” “Yeeaahh…I think so…my little toe has been hurting a bit though, so….No.”

Ok. Apart from needing a cup of cement to harden up, there’s a pattern of excuses here.

‘NO’….it’s a bloody small word with a powerful meaning. If you repeat it in your head often enough, your mindset will change completely. NO, I’m too tired to train. NO, I can’t do the movements in today’s WOD so I’m not going. NO, I’m nowhere near my PB for that lift so why bother?

Pretty soon your brain is agreeing with the crap you’re feeding it and you start believing what you’re saying.

Change the NO to GO! Whenever your brain comes up with what you really know is a feeble excuse, just put your shoes on anyway. Getting there will solve 99% of the problem. Once you’re there and you see your classmates and start the WOD, you will feel much better about ignoring your brain’s attempt in proving your weakness. And if your tiredness is genuine, there’s no shame in having a quiet word with your coach before class. Remember, scaling is always an option. The members at CrossFit 4504 are always encouraged to scale where needed and we know there are days when they are feeling a little below par.

Rest Days
This may seem to contradict our last point but when you’re tired….and we mean really tired, your body needs to recuperate. CrossFit athletes should incorporate at least one rest day into their program. You will not lose fitness or strength in a day. Or even two! In fact, the opposite occurs. If you allow your muscles a day off they are able to build the proteins required to become bigger and stronger. You may need more than a day, particularly if you’ve had a heavy program. Alternatively, scale back the WOD.

Here again is another perfect opportunity to discuss how your body and more importantly – your mind – is feeling. The members at CrossFit 4504 know that a coach is always available to discuss how things are going and sort through any issues you may be having. A good coach will probably notice that you seem worn out and will suggest a rest day. Or a light day, where you scale back load or reps or both. And if they don’t notice….tell them! Our class sizes are capped so that coaches can keep an eye on all members as they WOD. We endeavour to ensure everyone is maintaining technique and will suggest modifications if we think it’s best for each athlete. This is a great way to keep your motivation levels up as your energy levels will reboot for your next WOD.

Other activities on rest days are also a great way to maintain motivation. Do some mobility exercises, go for a bushwalk or a swim in the ocean. Your coaches will understand the need to restore energy levels and because CrossFit encourages functional fitness, alternate exercise will seem easier because of your training.

When you are part of an amazing community like the one at CrossFit 4504, fellow members will understand and sympathise with lack of motivation. Lack of motivation is a thing! The key to beating it is to attack it early. It’s not something you should ignore. Talk about your concerns with your coach, through forums or with fellow members. Do it without complaint, but with regard to your own progression. There are ways to move through a rough patch in your training….the sooner you address it, the quicker you can work out ways to find your mojo again and get back to kicking butt!

If you’re tired of drifting along alone come and see the difference our Coaches and community will make to your progress.

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

Fun, Fitness & Friends

Most of us have felt lonely at some stage in our lives. Moving suburbs, states or countries is one instance to cause loneliness. Others feel lonely if their usual social circle heads in a different direction to them – be it through work or family commitments. That’s life and we move on and find a new circle of friends….mostly. For those of us who are not naturally confident, or who are shy and find it difficult to initiate conversation, loneliness can be a real issue. It’s much easier to sit on the couch binge watching Netflix than having awkward conversations with someone at the supermarket right? It’s also easier to communicate behind the safety of a keyboard on social media, making face to face conversations that are essential to social interactions an exhausting affair, particularly for an introvert to even attempt.

To establish a bond with someone you need to be able to discuss similar topics. It doesn’t matter too much if your opinions differ as long as you respect each other. Common ground creates bonds…and a popular way to find common ground with strangers is to get involved in a sporting activity or fitness regime which will release those happy endorphins and make social situations easier. Turns out physical activity is also good for your health, so it’s a win-win solution.
You know what? We have the perfect activity to get you up off that couch and meeting new people – CROSSFIT!!

I know right! Obviously as a CrossFit affiliate we are going to suggest our methodology as a great way to interact with others while improving your health and fitness, particularly the methods of teaching encompassed at CrossFit 4504. But read on because we have some bloody good evidence to back up our theory…..

The first being – WE LOVE NEW PEOPLE!!
Over the past few weeks, CrossFit 4504 has seen a lot of newbies throughout our classes. And we’re excited. These people have made a conscious decision to make their health and happiness a priority for 2018. So far, they’ve all reached a new level of soreness, but they’re motivated! And our existing CrossFit 4504 members have been nothing but encouraging, welcoming and reassuring as our newest class members settle in. These newest peeps have also realised that at CrossFit 4504, you aren’t segregated based on your ability. Unlike some sports where athletes are separated into teams based on ability, CrossFit is not like that at a grass-roots level. At CrossFit 4504, any team events which take place will involve a random selection of people. Names out of a hat. Not based on ability. But based on the fact that you were keen enough to participate in the first place.

Some of our new participants have never performed the movements involved in CrossFit so our coaches are taking the time each and every class to show them the fundamentals. If their fitness levels are low, the length of the WODs are modified. If they can’t lift with a barbell, dumbbells or broomsticks are used. They have been made to feel a part of our community from the moment they walked through the door. And already they are forming bonds with existing CrossFit 4504 members. Sharing smiles, laughter and groans. Receiving congratulations and Hi 5’s for the effort they are making to step out of their comfort zone.

And you know what else?
We’ll remember your name!!

Our coaches will remember your name because they actually give a shit who you are. By entering CrossFit 4504, you become part of an extended family. A community where you’re more than just a face, or someone who is barely noticed in the back corner of a class. Choose the back corner if you wish, but expect to be noticed. There are certainly quiet achievers at CrossFit 4504. Quite a few in fact. But there will never be any wallflowers – you won’t get away with just existing and then leaving. Guaranteed everyone in your class will introduce themselves at some point. Guaranteed you will be asked by a coach to name something you are grateful for. Guaranteed your struggles with movement will be noticed and scaled. Guaranteed you will be forever encouraged to keep going.

Each time you come to class there will be smiles just for you because we value the efforts of all members in our community.

The last point we’d like to make for now is that CrossFit will give you confidence. For those who are shy or low in self-esteem, this is life changing. At CrossFit 4504 we can see it! It’s awesome! After a while CrossFit makes you feel like a Badass! Not in an ‘I’m so ripped and can lift heavy shit so get outta my way’ type Badass. We don’t encourage ego at CrossFit 4504 – we encourage confidence. Confidence in your ability to just pick up a barbell. Confidence to increase your load, drop under that barbell and still maintain good technique. Confidence to perform your first box jump, your first pull up, to run even though you may feel like an elephant stuck in quicksand!

Because there are so many varied movements in CrossFit, EVERYONE will improve. Sometimes it’s in huge leaps and bounds, sometimes it’s in tiny, little moments that you think no-one else will see. But they will. Our coaches will notice the improvement in your technique and the way you listen to their cues. They’ll notice your increased mobility and strength. Other members will notice how you are more comfortable during class. How you are now encouraging others, the way they have encouraged you. We will notice your lift in confidence – and we will smile. Because we all know that feeling. And it’s such a terrific feeling! The mental strength you gain during CrossFit training will assist you in other aspects of your life. If you’ve just slogged your way through the massiveness that is Murph and survived, then surely you can interact with someone at the supermarket right?

At CrossFit 4504 we care not only about your health, but making you feel comfortable in our community. We organise a lot of activities outside of the box and our members have become very close knit and supportive of those who are new to our family. Because that’s what you’ll become – part of the CrossFit 4504 family. It’s a great family and no matter whether you’re the vulgar, joke-telling uncle, the curly-haired, dancing cousin or the talcum-powdered, affectionate grandma – there’s a place for you here if you make the effort.

Press pause on Netflix, peel yourself off the couch and take the first step into meeting new people. Come and join the family – our tribe can always use people like you.

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

The Open is Coming…….

Many boxes around the world are in full preparation for the 2018 CrossFit Open, which begins in February. But those athletes who are fairly new to CrossFit are often found in the corner scratching their heads and asking “What is the Open?”

The CrossFit Open is a worldwide event and the first stage in a 3 part journey to eventually find the Fittest on Earth™. A 5 week, 5 workout competition, the Open is held in CrossFit affiliates and home gym garages around the world where each week a new workout is released online. All athletes entered will compete in exactly the same workouts and have a limit of 5 days to submit a score after each one. Those scores are then accumulated into the biggest spreadsheet you will ever see and gives you a global ranking in many different categories relating to your gender, age, country and even state. From these results, top athletes are chosen to represent their region and competition eventually culminates in the CrossFit Games – showcasing the top 40 men, women and teams from around the world. For most of us though, the Open is where the fun of participating is at. And while the Open is considered a test rather than training – scaling options, as always, make the CrossFit Open a test which can be accomplished by most CrossFit athletes.

CrossFit Open

Kelsie working hard in the CrossFit Open in 2017

By now, the newbies in the corner have stopped scratching their heads in confusion and are shaking in terror! Worldwide competition? Fittest on Earth? Same workouts for everyone? No. Way! Count me out. And to be honest there are still many experienced CrossFit athletes who react that way.

The pressure of trying to beat others, not only in your own box but around the world can sometimes be an athlete’s focus regarding the Open. At CrossFit 4504, we are well aware of this and have seen the detrimental effects of athletes who place too much pressure on themselves. Yes it’s a test. The events are designed to be challenging. But at CrossFit 4504, we’re not placing emphasis on HOW you do, but WHY you do. Like the thrill of completing the Open workouts at the same time as over 300 thousand other athletes around the world! Or the excitement of knowing that the athletes who will eventually be crowned Fittest on Earth had to complete the very same workouts you did. And ultimately, the satisfaction in realising how much physical and mental strength you’ve gained just by participating and watching the growth of other athletes in your box.

CrossFit Open

Tara & Nicky under the eye of Coach Lance during the 2017 CrossFit Open

This last point is something we’ve expanded on within CrossFit 4504 and our aim is certainly to have as many of our members as possible participating in this year’s Open. To work towards achieving this, we’ve taken a slightly different approach and will be placing our athletes into randomly drawn teams to encourage inclusive fun instead of individual pressure. Our focus is not to compete against others around the world. Our focus is not to compete as individuals against other members of our own box either. Rather, we want our members to focus on themselves and what they can achieve. All of them can become involved in our open challenges as well as the workouts. All of them can gain points for their team just by dressing up or cheering on a teammate. All of them can have a go – whether it be RX, scaled or a modified version of the workout.

Does it matter if they can’t do a pullup? No. Does it matter if they can’t do a jumping pullup? No! Does it matter if they give it a go but miss anyway? YES!! This is exactly what we encourage our members to do every single day. To try. It’s human nature to try and to fail. That is how we learn. The coaches at CrossFit 4504 don’t care if you try and fail as long as you can maintain technique and movement standards. If they think for any second that what you are trying is unsafe or unsuitable, they won’t let you do it. The CrossFit Open is the perfect platform to try for that elusive pullup or muscle up. Try a box jump. If it works, do another. If it doesn’t, scale accordingly.

CrossFit Open

Coach Lance finishing 17.5 during the CrossFit Open

The satisfaction and strength you gain just by having a go is the real focus of the CrossFit Open. Sure, the fact that Tia-Clair Toomey and Mat Fraser have to finish the same workouts as us Everyday CrossFit Hacks is way cool. But really, it’s about testing yourself. Giving it a go….honestly, you will surprise yourself. The members of CrossFit 4504 will push themselves to higher limits during the Open. Our coaches will support them through every workout while making sure they maintain the high standard of technique and movement we’ve become known for. Our teams will cheer on their teammates with pride and passion and will cheer on other teams with that same enthusiasm.

The atmosphere at CrossFit 4504 during the CrossFit Open is electric. We can’t wait to introduce our newer members to the inclusive team experience we’ve created and watch them battle it out. For themselves. Their own strength and character. With the encouragement of everyone around them.

CrossFit Open

Tara pushing hard with the support of our CF4504 Family

So good luck to everyone participating in this year’s CrossFit Open. We encourage you all to have a go, get involved and enjoy being a part of this annual worldwide phenomenon.


CrossFit for Teens

CrossFit is a training methodology and sport for all ages and abilities. With an oft repeated mantra of ‘infinitely scalable’, here at CrossFit 4504 we’ve seen many people of all fitness levels achieve milestones they’ve never imagined. This applies not only to our adult members but to the rapidly developing teenage divisions of CrossFit.

Teenagers undergo massive changes during that awkward phase between childhood and ‘adulting’ and with growing bodies and changing hormones, a teenager’s CrossFit training needs to be altered constantly to allow for these changes to occur without added pain or incorrect training methods. Hugely beneficial to teens for a number of reasons, we at CrossFit 4504 know the importance of not only involving our teens in the community but understanding the changes they face both mentally and physically. That’s why we have coaches who have been trained and certified specifically to ensure all of our CrossFit teens and kids are trained safely in accordance with their growing bodies.

There are many reasons to try CrossFit training as a teenager and we have listed some of them in this blog –

  1. To Assist Other Sports

Want to build power in your legs to help you bust through those rugby tackles? How about shoulder strength to be able to pass flatter, harder, further in your netball game? Try CrossFit!

What about the value of core strength? Which muscles will help you run faster or jump higher? How can you work on your endurance? Your mobility? Your agility? Try CrossFit!

CrossFit will not only make you stronger, fitter, faster through its constantly varied workouts, but at CrossFit 4504 you will also learn how to use that strength in conjunction with other sports. You’ll learn which muscles should be engaged during each WOD, each movement phase and why maintaining good technique is vital to longevity in any sport. Our teens have improved dramatically during their time with us and those who use CrossFit to compliment other sporting pursuits love the edge it has given their performance.

  1. Stay In Shape

We all know that teenagers change – a lot! Both physically and mentally it’s sometimes hard to stay on top of everything as a teen and the last thing they often feel like doing is exercise. However, as weird as it sounds, exercise will actually give you energy. The endorphins released during and after vigorous exercise (and trust us when we say CrossFit is vigorous!) boost not only energy levels but metabolism too. And because every day in the CrossFit 4504 box is different, your teen won’t get bored – which is a teenagers prerogative!

Don’t be bored. Be excited. Be invigorated. Be a CrossFit Badass!

  1. Emotional Release

The mind of a teenager is filled with many changing thoughts and feelings – which in turn brings many differing reactions!! Happy one minute (like when their current crush actually makes eye contact and smiles before a Biology test) and depressed the next (like when they can remember every lyric to Post Malone’s new song, but not one single fact that they’d studied for during said Biology test!) Every high and low in a teenager’s life is felt. By all.

Which is normal. But having an external release can help immeasurably during that time. Belting out a teenager’s favourite playlist while they belt out a CrossFit WOD is amazingly good for the soul. CrossFit also helps our teens realise that a bad day doesn’t define you as a person and it is way more satisfying taking out frustration, anger and disappointment on a barbell rather than those who love and support you.

CrossFit 4504 provides the perfect environment to release the tension of the day and our teens know that they can let go of life’s pressures while learning control, technique and strength.

  1. Build Resilience and Confidence

CrossFit is an amazing sport to assist development in these essential qualities. Completing WODs alongside other teens and adults can be a huge confidence lifter. Even our most timid CrossFit teens have emerged from their shells with the guidance of our coaches and support from fellow members. They learn that it is more than ok to scale a WOD. That it’s not failure. That even though they didn’t quite complete a movement with correct technique or heavy load this time, they still made improvements from last time. Each CrossFit movement is a skill to be mastered and every single person busting their butts in class has something they continue to work on. Our CrossFit 4504 teens can see how resilience will lead to excellence. How it will assist them in controlling their inner turmoil. How building that resilience will give them confidence and teach them that it’s ok not to be perfect. And how proud it makes the CrossFit 4504 coaches and community to see our teens applying themselves in ways which will assuredly make a positive impact in their transition into adulthood.

  1. Build Relationships

Solid relationships are one of the most important things in a teenager’s life. To experience feelings of friendship and support is massive for all of us, but teens seem to crave it even more. CrossFit 4504 is undoubtedly one of the most inclusive and supportive boxes to train in. Nobody is ever made fun of for scaling and it doesn’t matter how long it takes you to finish a WOD, you will be cheered by every classmate. We all know how tough CrossFit can be and every member of CrossFit 4504 appreciates and congratulates effort. Our teens have created amazing bonds with other teens and our adult members too. They have people in each class who they consider mentors and our adult members love sharing smiles of relief and satisfaction with our teens post WOD. We also have quite a few families who have joined us at CrossFit 4504. It’s inspiring to see Mums and Dads sweating it out alongside their kids, building respect from all sides. They then head home to rehash the WOD each day, congratulate each other and cement that family bond which is so important to all children.

Well there you have it! Just a handful of the many reasons to get your teenager into CrossFit today. Yes, it can be challenging, but the rewards extend beyond physical benefits. CrossFit is a sport which can not only assist our teens with improvement in strength and co-ordination, but also help them build self-control, determination and confidence – providing them with qualities in becoming the happy, respected and self-assured adults we hope them to be.

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

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

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