How We Measure Success

Measuring success is fairly important to most of us. That feeling of satisfaction when you achieve something you’ve been aiming for – that’s the feeling of success and it validates why we do what we do.

Same goes for our fitness aspirations. Competitive athletes measure their success in terms of results – winning or losing. Times raced, goals scored, weights lifted – an elite athlete’s results are important to their progression and their ultimate dream to be the best.

But what about the average athlete? Those of us who might still be competitive, but not elite? Or those who aren’t competitive and just want to keep fit?

Research has shown that one of the main reasons why people exercise is to lose weight. Or try to look a certain way. But should weight loss or body shape be indicative to success? We live in a world where judgement is passed upon people because of how they look….what if, instead, we focused on what people can DO? Don’t use the scales as the be all and end all for your fitness success. By all means, add losing weight to your list of goals if you want to – but don’t make it your main focus. Improving your fitness will improve your lifestyle – whether you are overweight or not. Becoming fit helps your heart and reduces the risk of heart disease. Increasing fitness will also combat Type 2 Diabetes, improve your state of mind, your sleep and reduce the risk of dementia as you age. Losing weight if you need to is great for your overall health, but being fit is even greater.

So success in fitness can be measured so much more effectively than numbers on a scale. The members of CrossFit 4504 measure their successes by the factors listed below:

  1. Enjoyment!

What better way to categorise success!!

Enjoying your fitness program will guarantee your return time and again. Enjoyment makes perserverance easier and the hard work more achieveable. The community at CrossFit 4504 is filled with supportive, encouraging people who enjoy their training. Sure, they may moan and groan throughout the tough WODs, but there are so many laughs, hugs, cheers and smiles in between that we know they are enjoying the pain and are so proud of each other.

This alone quantifies success. Our ultimate goal in life is to be happy and healthy right? Well the members of CrossFit 4504 have taken a huge step in that direction by becoming part of our amazing community.

  1. Tracking Exercise

Our members log into our ZenPlanner app every time they plan on coming to class. This not only lets our coaches know who will be in attendance, but provides a great method for our members to track the number of times they’ve been to class in a week, or a month. This gives our athletes a sense of mindfulness and they can measure successes by reaching set goals on how often they attend classes.

By tracking their exercise, our members can not only keep themselves accountable, but also maintain motivation to show up and get the results they are looking for in their training.

  1. Tracking Nutrition

If one of your indicators to a successful training program is losing weight, then it is vital to look at your nutrition. Exercise alone is not a long term solution for weight loss – or even a short term one for that matter. Your diet should be all about what you can sustain as a lifestyle choice – not a 6 week shake-a-day, pig’s toenail for breakfast, green algae infusion weight loss program!

What goes into your mouth is important and while you may be trying to lose weight, you also need to consider the amount of fuel your body will require to train effectively!

CrossFit 4504 members have access to nutrition coaching from Xplore Nutrition. This provides them with the opportunity to obtain specific advice in relation to their goals. While we don’t focus on fat loss or body shape at CrossFit 4504, we want to provide as much assistance as possible for our members to become the healthiest and happiest they’ve ever been.

  1. Improvements

This is a fantastic way to measure success. Improvements in your training means you’re moving forward and achieving more. Focusing on how you feel instead of how you look is a much healthier way to validate your fitness training. And every improvement, not matter how small, can be called a success. Can you now walk up a flight of stairs without being short of breath? Success! Can you pick up a 20kg bag of firewood without much effort? Success! Everyday activities which once may have been difficult are easier when you’re fitter. These same improvements can be measured in your training.


By recording their results, the members of CrossFit 4504 can see the difference in their WODs, through times, weights and scaled techniques. Take a first time ‘Fran’ WOD for example…it may have taken an athlete 7.46min, with 20kg thrusters and jumping pull ups. That same athlete can measure improvement and therefore success if, 6 months later, their time has decreased, or their load has increased or their pull up technique has improved.

Improvements are an integral part of measuring success and any improvements our members make are celebrated by the whole community.

Define your success not just by looking in the mirror or jumping on the scales. Enjoy the look of your new badass self but take note of the way you feel and what you can do – this is far more indicative.

There are no mirrors at CrossFit 4504. Our members don’t need to see themselves working hard. They can feel that they’re doing their bodies a huge favour. Our community thrives on the spirit of our members and all who are new to our CrossFit family immediately feel that they have taken a step in the right direction – a measure of success for themselves and their future.

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

Get Your Heart Pumping

“Your heart is a muscle and it pumps blood – like a big old, black steam traaaaiiiin!”

Sorry for that Cruel Sea throwback, but the heart-pumping, high intensity exercise incorporated into CrossFit makes you want to sing after every WOD. Not during. AFTER. During each high intensity WOD, you’re not singing, you’re gasping. You’re wondering if you have the will to make it through or whether your last meal will end up regurgitating. But then you finish – and you want to sing! Because just by finishing that high intensity WOD, you’ve done your body a HUGE favour and you are now subconsciously experiencing all of the following benefits –

Increased Metabolic Rate

When you work your heart at over 80% of its maximum rate, you will speed up your metabolism. This means you burn more calories – even after you exercise. So if you’re trying to lose weight or increase energy levels, this is great news. Combined with good nutrition and adequate sleep the high intensity WODs of CrossFit will help you with your goals.

Ever heard of quality over quantity? This has never been more true regarding fitness training. While running or riding at the same pace is always better than sitting on the couch, this type of exercise doesn’t provide anywhere near the same benefits to your body or your heart as a WOD with intervals of high intensity, especially your heart.

Everyday Strength

Put a sign on your toilet wall that says “You squatted to shitsit here!” Squat now. Squat often. Enough said.

Seriously though, the everyday movements performed under load in CrossFit WODs will improve your quality of life. Moving quickly, with increased load, gets your number 1 muscle – that’s your heart – working and becoming stronger as well as the many muscle groups targeted during a WOD. The more you’re able to lift, the more load you’ll want to add during a high intensity WOD. And as long as you continue to use safe technique, there’s no reason not to. Knowing that you not only have the strength, but the increased strength to lift, push, bend and pull reaps benefits on activities you do outside of the box.

More time!

To achieve anywhere near the same benefits earned during a high intensity WOD, you’d need to spend twice as much time in a regular gym. If you train at a premiun CrossFit facility, such as CrossFit 4504, the programming will reward you with increased strength, speed, co-ordination, power, etc…etc. For all of us, time is a precious commodity and fitting a quality training session around family, friends, work or uni is sometimes impossible. 3 or 4 CrossFit WODs a week won’t be wasted time and you’ll find a whole new set of friends at the box community. You’ll have extra energy levels which will help you get through your everyday routine and pretty soon CrossFit will become an imperative part of your everyday routine.

The Beauty of Endorphins

Your body’s natural morphine, endorphins are released after vigorous exercise such as that of a high intensity CrossFit WOD. Just 15-20min of exercise with your heart pumping at 80-100% of its max will leave you feeling euphoric…after you catch your breath! And once you recover from the pain of the WOD…Yes, there will be pain. But trust us when we say that the pain is almost like a drug. It’s addictive. A natural, healthy high. You want the pain because you know the feeling you experience afterwards is the best stimulant around. CrossFit gets those endorphins flowing – just like laughter and sex, and we recommend all 3 if you’re of legal age to do so! (‘Not until you’re 21!!’, say the parents of EVERY teenage girl reading this!)

The Collective Heart of a Community

Your heart will expand in more ways than one due to the high intensity WODs of CrossFit. The more you push yourself out of your comfort zone, the more you will realise what you’re capable of achieving. Not just in training, but all facets of your life. Self confidence, motivation and positive energy are all side effects of a good CrossFit training facility. This is achieved by reaching new heights, learning new skills, and increased courage.

It’s also achieved by the people training alongside you, sharing your pains and celebrating your gains. Your coaches – those who program the pain, will also celebrate your gains. Knowing how hard every single person has worked in each WOD creates a bond. CrossFit may be largely an individual sport, but it is the team environment created within a supportive box that keeps you coming back. It’s the reason why people leave a normal gym. The reason why athletes make CrossFit a priority in their day.


The walls of CrossFit 4504 are eminating with good vibes and endorphins. Our members wear their WOD pain faces as a badge of honour and bask in the knowledge that their heart is pumped full of the benefits that each high intensity WOD brings. Challenge yourself and you’ll soon experience the CrossFit 4504 natural high.


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

The Art of Coaching

Good CrossFit coaches are often at the heart of each successful affiliate. They take their love of CrossFit and instil those values into their community. However, a great CrossFit coach goes further than that. A great CrossFit coach is not only dedicated but they possess the competence and expertise to extract more from their athletes and drive them to want to be better. As a CrossFit athlete, we all look for that coach who we can trust and respect enough to allow this process to occur. We see this happening all the time at CrossFit 4504 between members and our coaching team. Coaches Lisa, Lance and Mic are a team who are dedicated to ensuring our athletes achieve their goals in a supportive and safe environment. A great CrossFit coach is personal and different for everyone, but they should all carry at least a couple of the following attributes.

Quality Programming

Sure CrossFit is made up of constantly varied movements, intensity and load in a variety of different WODs. Any coach who has passed their Level 1 (and there are a lot) can make up something which covers this methodology, but what is the focus for their athletes?

Great coaches will have a 6 – 12 week programming cycle focussing on one aspect of their athletes’ training. Based on results throughout the box, they will program for the majority of athletes as well as those ranked in the top and bottom end of the spectrum. A great coach will have a focus in their programming block. They might be looking to build strength in their athletes with heavy loads and longer rep schemes in their WODs. Or maybe raise their members’ red line capabilities with short, fast WODs, designed to be completed without breaks and leave athletes gasping for air at the finish.

Head Coach Lisa programs for the CrossFit 4504 crew and creates WODs which push every single one of them out of their comfort zone. By using the results data, our members can retest certain WODs and lifts to track their progress, measure improvements and identify areas which require further training.

The 3 L’s – Learning, Listening, Looking

This is a really important quality in identifying a great CrossFit coach. No great coach ever stops learning and they aren’t afraid to make mistakes. They may not always look forward to realising these mistakes, but who does? The thing in dealing with humans is that everyone comes with a different set of needs, rules and prompts. CrossFit can be a very demanding form of training so great coaches have to be relatable as well as understand the importance of their athletes strengths and limitations.

Head Coach Lisa has been involved with CrossFit since 2011 and is immensely understanding of the many different perspectives that CrossFit 4504 members bring to the box. Indeed, her own CrossFit experience is very distinctive –

“I know from personal experience that everyone’s journey to CrossFit is unique and the path to fitness and health is not always easy. I spent many years struggling with my weight and other issues such as depression which really impacted on my lifestyle and motivation to train. When I discovered CrossFit, I rediscovered myself – I gained confidence and reclaimed my life! I’m so grateful for this experience, not just from a personal development perspective, but because it allows me to understand EXACTLY where you might be right now.”

The coaching staff at CrossFit 4504 not only look at their athletes – but they also look FURTHER. Further than the sweat and bad technique in rushing through a WOD. Great coaches like ours look AFTER their athletes. They don’t let them finish a WOD with a weight that’s too heavy and results in a crappy standard of movement. Lisa, Lance and Mic look further than just finishing the WOD and they look after our athletes by scaling or modifying load, reps and progressions when required. They ensure that members understand the cues given to them which provides not only correct movement standards but safety during WODs. They also possess the awareness and ability to assess our athletes and work with them on training methods and accessory skill work for improving their technique and performance.

Focus on Foundations

The CrossFit 4504 athletes know that technique is far more important than heavy or fast. Building good movement standards from the beginning stems from great coaches who care how athletes move both in and out of the box.

The benefits of returning to basics in any sport are infinitely valuable – and the CrossFit methodology is no different. New and experienced CrossFit athletes who are coached to repeat movements stripped back to basic progressions reinforces proper standards and not only makes training safer but in the long term will give athletes more personal gains. CrossFit 4504 follows a strict level of progressions on movements – which often overlap between other movements (think Wall ball, Front Squat, Overhead Squat for example). Progressing from one level to the next will help our athletes in the long term and our coaches know the importance that correct technique has on other aspects of our members’ lives.

They are passionate about it. Coach Lance has always been involved in sports, yet has loved the new skills and challenges of CrossFit for the past 4 years –

“My passion for becoming a CrossFit Coach was driven by a desire to help people move better and lead lives that are full and active. Even though I’m now a coach, I still participate in CrossFit and I’m currently working hard on becoming a truly multi-disciplinary CrossFit athlete. I’ll work hard to help anyone achieve whatever goals you set for yourself.”

Great coaches know that respect is given as long as it is shown – so by showing CrossFit 4504 athletes that their quality of life is valued above all else, our coaches have earned the trust and respect of the community. Our members can see that their coaches value them first as people and secondly as athletes and our focus on movement standards will always reflect that promise.


A great coach needs to build relationships with their athletes. Not the ‘I want to practise making babies’ type of relationship! (although that does happen on occasion – we can assure you that all our coaches are happily married!) We’re talking the kind of relationship where a great coach basically puts the needs of others above their own. CrossFit 4504 coaches listen to the aspirations, limitations, injury concerns and fears of their athletes and can apply these thoughts and experiences during training. Our CrossFit coaches not only remember names but also the needs of their athletes. Injuries, mobility issues and other concerns can be worked on with accessory skills, drills and strengthening exercises. This shows our athletes that they aren’t just a number and builds a solid foundation for a good coach/athlete relationship.

Coach Mic has been CrossFitting since 2010 and believes CrossFit can be done by anyone – including those with injuries and limitations –

“Too many people think that chronic pain is just a part of their life, but I’m of the opinion that you shouldn’t have to live with pain, you should mobilise, strengthen and work around injuries to become the best version of yourself. I honestly believe that CrossFit is the most efficient way to  train for 99.9% of people and that any workout can be scaled for any level of ability or around pre-existing injuries.”


So these are some of the qualities of a great coach. Someone who will let you know when you do well, but also push you to identify and improve weaknesses. Someone who will make you see what you can be – a mentor to help you believe in yourself and your capabilities. A great coach makes you ask hard questions of yourself, time and again. They will push you to do more – to constantly leave your comfort zone. Someone who, at times, will piss you off more than anyone else – but you will love them for it.

Just as the CrossFit 4504 community love our coaches. Where the phrase ‘F- You’ is a term of endearment and the middle finger is as affectionate as a kiss on the cheek.

Our community is very fortunate to have 3 great coaches who are all respected and loved by our members. Our coaches are definitive of the term ‘GREAT’ and as a result, our members have the confidence to achieve all of their CrossFit goals.


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

One Size Fits All

Derek is a big boy. Some would call him fat, but he’s actually got a lot of muscle – just hidden under a few excess layers. The only 6 pack Derek currently has is the one cooling in his fridge. Derek also pulls off a great ‘Blue Steel’ impression and is cursed with being really, really, ridiculously good looking!!! Derek would love to try CrossFit but thinks he is too overweight and too out of shape to make it through a single WOD. Is Derek the type of person who would be welcome at CrossFit 4504? Yeah…he is!

Suzie has always been an active person, but has zero muscle tone – in fact, she’s pretty much a walking, flesh-covered bag of bones. No matter how much Suzie eats, she is cursed with being incredibly skinny and weak. Or is she? Suzie’s friend does CrossFit and thinks she should give it a go. But Suzie is scared that she’ll be laughed out of the box for not being able to lift huge amounts like all CrossFit athletes seem to do. She reckons she wouldn’t last a week before snapping a limb, but she’s curious about CrossFit anyway. Is Suzie the type of person who would be welcome at CrossFit 4504? Yeah…she is!

Nicky is one of our awesome crew who is doing things she never thought possible.

Bob has never touched a barbell in his life but watched the CrossFit Games on TV and is inspired to give CrossFit a try. Kelly wants to be the next Tia-Clare Toomey but has never considered herself to be at all co-ordinated or sporty. Betty can Zumba up a storm but has been advised by her doctor to take up exercises involving weights to help delay the onset of Osteoarthritis. Caleb feels like he has never fit in socially – he lives with Austism and wants to train hard to show his mum that he can be good at a sport as well as a genius historian. Stella hates running with a passion, but really wants to try something for herself as she spends most of her days caring for her young children.

Are Bob, Kelly, Betty, Caleb and Stella the types of people we want at CrossFit 4504? OMGoodness yes!!

Our community come form all walks of life and all shapes and sizes. All with varying needs and they find a common place here to help them strive for their goals.

In fact, the types of made-up people we have described above already exist in our CrossFit 4504 members. Maybe not every single attribute as these characters are purely ficticious, but certainly many of our members can relate to at least one of their attributes.

Except the ‘Blue Steel’ – we currenly have a vacancy for someone who is really, really, ridiculously good-looking to join our crew!! (please apply below by commenting with your best ‘Blue Steel’ impersonation)

Show us your best….

Our point is that we aren’t looking for a certain ‘type’ of CrossFit athlete. We don’t care if you’re stick thin, obese, slow or fast, in or out of shape – what you look like is not our focus. CrossFit 4504 is looking for athletes who are willing to try. Who are willing to change their perception of themselves and expand the label that they have been given. You are not defined by the way you look, you are defined by your character and your integrity as a person. Realising your potential in a supportive training environment with quality coaching is what CrossFit 4504 is all about. And just like our ficticious athletes, we can prove that one size fits all.

Let’s look at our created characters one year into their CrossFit journey…

Derek is a big boy – but has far more lean muscle mass these days. He still holds a 6 pack in his fridge but also holds the bottom of a 180kg squat with ease. Suzie is eternally petite, but is known as a pocket rocket in the box. After a very tentative start with some of the movements, her coaches have given her the confidence to now be able to lift twice her body weight. She smashes every WOD and is currently working on a pullups program and thinking of entering her first CrossFit competition. Bob is loving the challenge of learning and each week he makes huge improvements with his technique. Kelly has realised she will never be the next Tia but her confidence improves every week, along with her balance and co-ordination – she can even do a handstand on the wall now! Betty is a badass! This Grandma can deadlift, burpee and run like a demon. She will never have the speed of her youth but she has a new lease on life and can still Zumba the night away. Caleb has fit right into the community and loves the structure of each workout where he can tick off how much he has achieved – his mum is so, so proud. Stella still hates running but still turns up if it’s in the WOD. She has learned that the mental strength she has gained through CrossFit is so rewarding and helps her with all facets of her life.

These ‘fake’ members all started with what they saw as limitations on what a CrossFit athlete should be. Put aside the stereotypes – think of yourself as an athlete. With scaling options available for every workout and every ‘type’, CrossFit 4504 is the perfect way to become an athlete. Slip on a CrossFit 4504 shirt and sweat and grunt and laugh alongside your classmates in one of the most supportive environments you’ll ever come across. Learn that attitude surpasses body shape and watch yourself grow. You’ll be amazed at the skills you learn and the belief you develop in yourself. We don’t give a rat’s arse what you look like – one size fits all if you embrace the CrossFit 4504 attitude of character and integrity.



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

Seeing Strength in Weakness

Some people have tried CrossFit and decided that it wasn’t for them. It’s often too much for them to get their head around and they lack motivation, purpose or the ability to focus on what it is they’re trying to achieve. It’s important to find a box that understands your emotional needs and can help you identify why you’re there – and why you might leave. While CrossFit builds your strengths, it can also painfully highlight your weaknesses. This can be hard to accept for some athletes.

The team at CrossFit 4504 views weaknesses in a positive light and encourages its members to as well. We understand the emotional battles which can lead to our members leaving if they don’t address them. We want all athletes to consider the following points to help them should they experience emotional conflict during their CrossFit journey.


Your ego is that little voice inside your head which tells you it’s ok to quit. To justify your actions and protect you from something which you know isn’t going to be smooth sailing. If you stop before you fail then it’s not really failure, right? WRONG! Failure is letting your ego make your decisions for you. Failure is not learning from mistakes and turning them into successes. Failure is not acknowledging weaknesses and turning them into strengths.

To deny yourself the real reasons behind quitting is denying yourself of opportunity. The opportunity of improving your quality of life. The opportunity in achieving things you never dreamt possible. Don’t let your ego deflect blame onto why you can’t train – CrossFit is an infinitely scaleable training method. The movements of a Games athlete are the same movements performed by an 80 year old Grandmother who trains. The only difference is scaling. Same movements, different levels. CrossFit 4504 members are aware that they will have to scale movements  – and that it’s not a big deal. They still get the same workout regardless of their level. Because the level they are currently at will challenge them just as much as someone else. It doesn’t make them less of an athlete.

Your ego is your greatest protector. It can also be your biggest demoraliser. Don’t compare yourself to others – that’s just your ego at work. If you can learn to compare from within, your ego will help you and not hinder you.


Accept who you are without judgement. Particularly in regards to your body. Look at yourself and see what you CAN do, instead of what you can’t. There is immense potential inside every CrossFit athlete – accepting your current body composition and mental strength without criticism is a lot better than constantly judging or berating yourself. So you have big thighs, or short legs or tiny shoulders. Wrinkles in your face. This is you at this point in your life. Don’t dwell – realise instead! Realise that those thighs, legs and shoulders have the potential to be strong and flexible and powerful. Realise that your face contains the power of your life experiences. Use these realisations in a WOD – train to create a body that you love instead of punishing a body that you hate.

CrossFit 4504 members come in all shapes, sizes and ages. Yes, they judge themselves – both on mental and physical aspects of themselves and their CrossFit training. But they’re encouraged to own who they are each and every day and express gratitude for both their strengths and weaknesses.


Change can be scary and hard. Really hard. But no-one ever grows without some discomfort. CrossFit isn’t just a bunch of movements thrown together to make you fitter. It tests you – takes you to that place in your head where you need to dig deep to get through the pain, or that barrier of fear. Whether it’s a tough WOD or the confusion of a hard movement, there will be times when it doesn’t work. When you try time and again without success. It can be ridiculously frustrating and make you question why you’re there. Then out comes ole’ Ego to tell you it’s better if you just give up.

Frustration is a good thing! Frustration means you’re learning and learning means you’re growing. Here at CrossFit 4504 we encourage our members to embrace those feelings of frustration as a sign of their growth. A step closer to mastering new skills, or improving their fitness. Frustration is not a sign to give up.


CrossFit 4504 places emphasis on our athletes’ motives for attending classes. For some, it may be to become fitter so they can keep up with their children or grandchildren, others might use CrossFit as training method to assist them with their other sporting ventures. Others simply see their training as an all emcompassing fitness regime which helps them with everyday living.

We ask our members to be honest in their assessment of their motives and abilities – why are they here? Identifying motives helps our athletes improve. We want them to take ownership of their goals and work hard towards achieving them. It’s satisfying for both our coaches and members to reach these milestones. The struggles they overcome in reaching their goals make their successes even more significant. To focus on your motives for training can sometimes be the difference in whether you continue with CrossFit or not.

CrossFit is a training method which can be equal parts exhilarating and daunting. It will test you mentally and make you ask many questions of yourself. And to be honest, it will pretty much always be that way if you continue to grow as an athlete and as a person.

But it shouldn’t be something that is feared or cause for anxiety. Quite the opposite. Building confidence has helped many CrossFit athletes, including CrossFit 4504 members, to control their anxiety. It’s not always a smooth road – but such is life. Acknowledgement of your weaknesses and taking steps to improving them is very empowering.


If you’ve tried CrossFit before and it hasn’t worked out then ask yourself why? Be honest in your personal assessment and decide whether you have the courage to try again. To work towards becoming a better version of yourself – then give us a call. Make an appointment. Not to workout initially – but just to come in and have a chat with one of our coaches. We can help you identify your needs, work around your limitations and assist you in deciding your fitness motivations. They don’t have to be massive plans of domination. Start small – baby steps.

Come and see us – we’d love to hear what you have to say.

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

Why Picking Cherries Can Be Bad For You…

Who looks at tomorrow’s WOD before going to bed at night? If so, why? To see what gear you’re going to need the next day or to wrap your head around the movements your body will complete? Has anyone ever checked out of a class after knowing what the CrossFit WOD will be? We’re betting on quite a few nodding heads here.

Cherry Picking…we’ve all eaten a few in our time. But continuing to cherry pick can eventually leave a sour taste in your mouth and worms between your teeth! So let’s look at the ‘whys’ behind deliberately skipping a WOD and why it’s not a good idea to make it a habit…..

You know you’re not good at the movements

This is a no brainer for not showing up, right? You’re not good at burpees for example. They take you forever to complete – it gases you having to haul your arse down and then up again. And again. And again….You find yourself a gasping, sweaty mess by the end of the first round and know you’ll probably be one of the last to finish. Why bother going to class? Just save yourself the embarrassment and stay home, there’ll be something you’re good at in tomorrow’s WOD. Substitute burpees for Clean and Jerks, Snatches, Running, Push-ups, Pull-ups….. whatever you feel you suck at  and you can easily talk yourself out of showing up.

Melina working on her HSPU

Do yourself a HUUUGGE favour. Check back in for that WOD. Leave your ego beside those damn cherries and get to class! The only way to get better at something you suck at is to practice that very thing. The more you practice, the more your brain sends pathways to the muscles required to perform that movement. Create muscle memory through good technique and repetition. You may never be amazing at that movement, but perseverance means you’ll be a damn sight better at it than if you just sit your arse under that cherry tree.

CrossFit 4504 members are noticed if they book in and don’t show up to class. They are missed… and they are encouraged to turn up next time something that’s NOT in their wheelhouse turns up in a WOD.

You’re scared

Overcoming fears is one of life’s greatest achievements. Usually though, your brain gets in the way and tells you that you can’t do it, you failed last time you tried, you hurt yourself…blah, blah, blah.

A lot of CrossFit athletes fear overhead barbell movements or upside-down movements more than others. “My arms aren’t strong enough to hold me”, or “The barbell is going to hit me on the head.” Movements such as HSPU and Overhead Squats bring these thoughts to the forefront of many CrossFit athletes’ minds. And they get scared. They don’t come to classes which focus on such movements so they don’t have to experience that fear…which means their confidence to even attempt them lowers with each no show.

Scaling, people! Progressions!! Our CrossFit 4504 coaches understand that some movements can be a little scary… or a lot scary. And our members understand that while they’re going to be pushed to have a go and progress a little further each time, they will never be forced to perform a movement until a coach agrees that they have the confidence, strength and ability to do so. HSPU, OHS, pull-ups, push-ups, box jumps – just some examples of movements which can be scaled to a progression movement during a WOD. Our athletes still get the same skillset and work the same muscles, but at a level which makes them feel confident with the technique they’re using.

Tony scaled to a Broomstick for Overhead Squats

The WOD looks too hard – I’m not fit enough to finish

Not fit enough? WTF is fit anyway?? Fitness is a relative state and should only be compared to yourself. There is no single definition of fitness for sports. There are many components to fitness which slot into 2 categories –


  • Cardiovascular
  • Muscular strength and endurance
  • Flexibility
  • Body composition


  • Agility
  • Power
  • Co-ordination
  • Speed
  • Balance
  • Reaction time

All components of the above points can overlap – and different movements in CrossFit require different levels of ‘fitness’. Take Cleans for example – they require movements based on power, muscular strength and speed. Burpees on the other hand require agility, balance, flexibility and reaction time.

CrossFit is a training method which encompasses all of these fitness stages. How can you improve these levels? Show up to classes of course! During a particularly tough WOD, you will be training more than 1 or 2 of these components. This will not only increase your fitness levels of movements used during the WOD, but will also flow through to other aspects of your training. CrossFit 4504 encourages their members to push their current fitness levels in a safe and supportive environment. Reducing weight, distance and number of reps or rounds are just some of the ways our athletes can scale a WOD yet still allow themselves to push further and increase not only the physical components of their fitness, but their mental capacity as well.

I panic and can’t breathe when WODs are tough

Learn to control your breathing and you will learn to control your mind and your movements. If your focus during a WOD turns negative (i.e. “I can’t do this, I’m hurting, I’ve got nothing left”) – turn your focus to your breath. This is something that will ALWAYS be in your control. Put the barbell down. Take a long, deep breath – and another. Then tell yourself to pick up the barbell again. Controlling your breathing when things get tough takes a bit of practice – but over time can be one of your most powerful weapons in completing a tough WOD.

Joy fighting hard to get her push ups

All of us have CrossFit goals we work towards. The members of CrossFit 4504 know that being the best at something is not necessarily the type of goal we want them to focus on. The type of goal we want for our members is not to be the best – it is to be THEIR best. To work hard on improving their fitness levels across many different components of fitness. To take pride in knowing that they achieve something every time they show up to class. To build that mental character by picking out those cherries from between their teeth and picking up their CrossFit shoes. Don’t look at a challenging WOD and say “I can’t do this” and not show up. Look at that WOD as a challenge and get excited. It’s your chance to make improvements. To be better than last year, last month, better than yesterday!

Shea one of our newest crew doing her 2nd Open WOD

Practice doesn’t make perfect – but it sure as heck makes progress.

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

2018 CrossFit Open…..One and Done!

The 2018 CrossFit Open is……(insert Dave Castro-like annoyingly long pause)….over!

PHEW!!! A collective sigh of relief and accomplishment can be heard around the planet as all participants finally relax. The past 5 weeks has been an intense test of ability and character. And while we’re all glad to be rid of the gnawing anxiety felt before each WOD, the CrossFit 4504 community has had a rocking good time during this year’s CrossFit Open. We’re so proud of everyone’s efforts and participation. Here are some of our highlights –

Strength comes in many forms and we’ve seen all versions from our members during the Open WODs this year. Brute strength was shown in 18.2a when finding a 1RM Clean after our legs had already been destroyed in 18.2 and again in 18.4 with heavier Deadlifts coming after a 21-15-9 round of Deads and HSPU/Hand Release Push-ups.

We also saw strength in movement from our members who pushed their bodies to achieve the standards set in the Open. Whether it was squatting to depth, smashing out burpees over the bar, pumping out HSPU or straining for pull-ups, many of our members discovered new strength in movements they had only dreamt of achieving.

Most importantly, we saw strength of character. Mental strength is one of the most valued CrossFit elements and our members continually shone with Grit, Integrity and Determination throughout the CrossFit Open. They were able to push themselves to new limits and higher standards because of their self-belief and determination to get the work done.

Now, you wouldn’t expect weaknesses to appear in a highlights reel, would you? But that’s the funny thing about the CrossFit Open. While you’re busy celebrating milestones and the levels you were able to reach, you’re often left scratching your head over the things you still struggle with or are yet to master.
The CrossFit 4504 members have personally identified areas that they felt may have let them down during the Open WODs. Guaranteed. Which is awesome!! It might be the speed of a movement or a strength element they feel they need to work on. Whatever it is, it’s actually exciting to hear them talking about it.

Because it means they WANT to improve. They WANT to set goals and work toward becoming tougher, stronger and faster. The weaknesses of this year can be the milestones of next year and that’s why identified weaknesses will always be a highlight for us.

Bingo? In the CrossFit Open? WTF???

Haha, yep – Bingo! Such a fun distraction to the crap-your-daks nervous feelings during the Open. Complete a challenge as set on the Bingo card and our members received a sticker for that challenge. Fill in a row of stickers and – Bingo! – Members had an entry in the draw to win a pair of Reebok Nanos donated by Head Coach Lisa . Completing more than one row gave them more than one entry. And they were fun little challenges like building a human pyramid, or 50cal on the Air Bike. Crazy dress-ups, social media check-ins and selfies…selfies galore! Coach Lance, in particular, LOVED being part of that!!!

In House Teams
Of course our box as a whole was entered as a team for those officially in the Open. But CrossFit 4504 also had athletes who wanted to complete Open WODs without officially entering. We had new athletes and some returning from injury, who wanted to participate but who occasionally needed to scale the scaled option. Rather than cast them aside every weekend for 5 weeks, we wanted all members to feel included. This is where our Teams concept came from. 4 teams with members of all ages and abilities were formed, with Team Captains leading the way. We had ‘WOD Up 4504’, ‘WOD Have I Gotten Myself Into’, Team Dottir’ and ‘CrossFit Clowns’.

Every member who participated, judged or cheered scored points for their team in a fun and totally non-competitive environment. Everyone felt involved and the team atmosphere took pressure off individual athletes to make the CrossFit Open experience one of good times and support. Definitely a highlight.

By far the Most Outstanding Highlight of the 2018 CrossFit Open for CrossFit 4504?

Community Spirit
Honestly, this gets us in the feels a lot lately! Over the past 12 months in particular, CrossFit 4504 has built up an amazing level of spirit. And during the Open these levels have exploded!

To experience every person in the box cheering for each athlete as they strained for another pull-up, complete another burpee or lift that heavy clean in time was electric! The energy in those shouts and cheers helped our athletes achieve new heights. Families with children screaming excitedly for their mums or dads to keep going filled us all with pride. The support shown by everyone – for everyone – is one of the qualities we value most about CrossFit 4504. Dancing, laughing, supporting each other through the frustration, hard-work and exhilaration of the CrossFit Open proves to us beyond a doubt that our members are amazing, they breed community spirit. And you can’t fake that shit – it’s either there or it isn’t. CrossFit 4504 has a terrific community, which we are all so grateful for.

Well, there you have it. A small highlights package of the 2018 CrossFit Open as experienced by CrossFit 4504. We hope that everyone’s experiences have been as positive and exhilarating as those of the CrossFit 4504 community.

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

It’s More Than Just a Rig…..

CrossFit 4504 installed a brand new rig built by the team at Maverick Strength & Conditioning  this week and boy, are we excited!!

Sure, we’re excited because we have new equipment and we all love shiny, new toys. But this rig stands for something much more significant. It stands as a validation. A tangible testament to our existence as an affiliate. “But it’s just a piece of equipment!” we hear you scoff. “Gyms get new stuff all the time.” Well, yes, that’s true. But here’s where the significance lies – it’s been a long term goal for Owner and Head Coach Lisa to be able to supply the CrossFit 4504 team with a quality new rig. Symbolically, it also signifies to our members that we’re here to stay. A new rig is a pretty flash and pretty expensive piece of equipment, so once it’s in place – it ‘aint goin’ nowhere! And if the rig ‘aint goin’ nowhere, then neither are we! A major milestone finally achieved.

Catching onto the symbolic meaning yet? Whilst our old, second-hand rig served us extremely well, it had run its course and no longer fit with the premium CrossFit experience we endeavour to provide to our members. “Uh…congratulations, I guess” you might say. “But what’s it actually got to do with my fitness? Apart from being able to use it when I train at CrossFit 4504.”

What a great question!! So here’s our answer –


It’s got everything to do with your personal fitness journey. Bear with us while we make the correlation. When you embark on your CrossFit training, you have fear, excitement, anticipation. And you also have all these ideas of what you’ll be able to achieve in your training and what a total badass you’re going to become. Which is awesome.

Whether you acknowledge them or not – in the back of your mind will be goals or milestones that you want to reach. And whether you acknowledge it or not – reaching a goal validates your efforts. It makes you stop and think ‘Wow, look how far I’ve come from when I first began.’ Achieving goals in life motivates you to continue, to strive for more.

Some goals are easily attainable within the first few months of CrossFit training. Things like completing your first RX WOD or reaching the correct depth for a wall ball. Lifting a certain weight or nailing that first Double Under. Whatever it may be, reaching these short term goals lifts your confidence and maintains your motivation. An awesome feeling!

But what about those goals that are a little further out of reach? Something you really, really want to achieve and you know that if you put in a lot of hard work that you’ll be close to achieving it. A movement, a WOD or a milestone, that if accomplished, will make your CrossFit existence worthwhile. It might be running 5km continuously, or finally mastering a pull up or muscle up. It’s usually in the back of your mind…and you subconsciously use it as a benchmark to your performance. You might put in a lot of hard yards to try and reach this goal and you want it so much. But it always seems just beyond your capabilities – just out of reach. You want it so much that several times you almost give up totally. So close, yet falling again and again at the final hurdle. ‘Don’t give up – Get up,’ you might tell yourself. So you do. Bruised, slightly broken and a little scarred, you continue to fight and not allow yourself to be defeated. This in itself is a major achievement – to find strength you never knew you had. To keep fighting against all the doubts and fears. You’re already a champion if you have the power to do this. But then you achieve what has been in your subconscious for so long. And you’re elated, relieved, emotional and ridiculously proud all at once. Validation.

Pretty intense right? And maybe a little dramatic? But this goal analogy is tied to CrossFit 4504’s new rig. Something which was only dreamed about year after year and almost given up on so many times. Yet subconsciously always there as something to strive toward. Monumental evidence of our ongoing success. Years of planning, hard work and tears are behind our new rig.  A huge milestone for CrossFit 4504 as an affiliate and a significant validation of our existence.

CrossFit 4504 is a very proud affiliate and we love our members to share in that pride. Being able to provide our amazing community with a premium piece of equipment proves to our members that having goals is important and are always worth pursuing – even the ones which seem just out of reach. Keep working hard – and your strength will astound you.

So come and check out our brand new rig – we think it’s pretty sexy! And we’re even more proud of the community behind it. They make the almost unachievable a reality.

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

Here’s to Strong Women

Last Thursday the world celebrated International Women’s Day – a time to celebrate the women in our lives and recognise the ongoing fight for equality and fairness experienced by women around the world.

It’s also a time to value the strength of women – both mentally and physically. CrossFit 4504 is filled with amazing, strong women and we’re proud to say how honoured we are to have them as part of our community.

Women’s fitness has changed dramatically over the past century. From the early 1900 minimal movement machines –

To the phenomenal movement of today’s CrossFit WODs –

It’s fair to say that today’s women in fitness are totally badass!!

Strength training for women is no longer about just being buff or skinny. It has become more about gaining confidence, building strength and proving that women really can do anything. We’ve had many wonderful women walk through the doors at CrossFit 4504 who at first had very little belief or confidence in what they could achieve. Speak to these same women 6 or 12 months later and they themselves are amazed at their success. Success, not only in the form of the results they are getting through their training, but also in their personal lives as they realise that YES they are strong, YES they are capable, YES they are in control of what happens to them.

It’s such an empowering feeling. Just to know that you have the strength to pick a heavy item up on your own. To be able to hold something over your head and realise which muscles are being used – because you’ve performed such movements in CrossFit classes. To carry all those fucking grocery bags inside in one go!!

The women in our community have our support. They also have the support of the men in our community who are ridiculously proud of what our women are achieving – and hats off to our guys for being genuinely supportive, amazed, and even envious at times.

The older we become, the more important strength training is for our health. Women can lose up to 5% of their lean muscle tissue per decade starting in their 30s. If you can begin strength training NOW, in a safe environment, your body will thank you in the future. The more muscle you build, the faster your metabolism becomes. This makes it easier to maintain a healthy weight range. It also reduces the risk of diseases such as diabetes, heart disease and osteoporosis – which are all risks to women as they age.

Movement is important, but so is correct movement. CrossFit 4504 focuses on correct movement and technique. This will help your body in the future and help prevent joint and muscle issues.

There are 3 movements which we love to see our women getting stronger in. These movements involve entire groups of muscles and will help our women to improve in all facets of CrossFit.


The squat is an exercise which involves the entire body. Want to build muscle and become more toned? Then squat. Want to lose weight or find the meaning of life? Then squat!!

While the squat is something which is at first a natural movement to most humans, it becomes a movement that is quite often performed incorrectly. So many times, we see images of people squatting which make us cringe. Rounded backs, knees tracking in, butt winking – all NOT great techniques in performing an effective and safe squat.

Squats work your whole body. Obviously your legs are working, but your back muscles and core are also working hard to stabilise you and your arms are keeping a barbell or dumbbells in place. The athletes at CrossFit 4504 are coached in correct technique before being allowed to squat with weight. This is very important in preventing injury. Squats are hard work, but do them properly and your body will thank you in years to come.


The Holy Grail of lifting and strength training, the deadlift is one of the best exercises around to improve your athleticism, fitness, strength and muscle density. Much like the squat, however, the deadlift must be performed properly. We don’t want the women of CrossFit 4504 to end up looking like a one-humped camel or the Hunchback of Notre Dame. So once again we focus on – technique. Technique. Technique. A broken record, we know, but we actually care whether or not our athletes are able to walk in 10 years’ time. Weight lifting will always come with associated risk of injury, but if movements are performed with correct technique, these risks are greatly minimised. We have some badass weightlifting women at CrossFit 4504 and we’re proud to say that our injuries have been very minimal. Our members know that the moment their form breaks down, our coaches will let them know and their weight will not increase. If their back is rounding or their hips and knees don’t move together, then a coach will indicate that their weight may be too heavy.

The deadlift is vital in training total body muscle. All muscle groups are utilised in the deadlift, but particularly the posterior muscles of back, glutes and hamstrings. The benefits of a good deadlift session assist the CrossFit 4504 women in all facets of their life – even mentally. Get your head around lifting over 100kg from the floor and you can accomplish anything!!

(C) Greg Elkenhans

Strict Press

Think about pull-ups, push-ups, handstands and wallballs. Anything which comprises an overhead movement. Strict press is essential in building strength in assisting these movements.

Overhead movements are among the hardest for athletes to master. Yes, you are using your arms and shoulders to move the barbell, but you are also using your core, your glutes and your legs. The strict press is a great starting point in learning to lift overhead. CrossFit 4504 trains in strict press so our members not only get used to holding weight above their head, but to increase their strength in other areas.  A strict press will not only develop the upper body strength and core stability of our athletes, but will give our members the confidence to progress to more technical overhead movements such as push press, jerk, snatch and overhead squats.

Establishing a foundation on which to build is important to us at CrossFit 4504. Our ladies lead from the front and have built up substantial strength through their shoulders and midline. The difference it has made to their overall CrossFit training is amazing.

The women of CrossFit 4504 truly are some of the strongest we know – and not just physically. Their CrossFit training has helped them to become mentally stronger and manage their emotions, thoughts and behaviour in ways that will see them successfully make it through all that life will throw at them.

Thank you to the wonderful women who are part of our community – you are STRONG, you are FIERCE, you are BEAUTIFUL.


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

Finding your WHY…..

Why do you CrossFit? It’s a relatively simple question but people often find it hard to pinpoint an answer. Yet figuring out why you train can be a catalyst in how well you train and how to maintain motivation. Why…?

If you train for the wrong reasons, you will find it hard to keep going. If you ask yourself why you turn up to CrossFit, what is your response? Do you train to –?

  • Seek approval from coaches
  • Try to get tight buns!
  • Lose weight so that others will accept you
  • Try to get a 6 pack
  • Look more attractive

If any of these sound like you then you may end up struggling with your training. Every single one of the reasons above is what we consider a negative validation. Validation from others is a normal human emotion. We seek it – every day. But really, we should look within ourselves for approval. You will know if you haven’t been kind to yourself and your body. But looking for approval from others as the sole reason for training is not the answer. Why are you unhappy with the way you look? Generally, this answer will come to you because of how you think others perceive you. And because real life is not a Snapchat filter.

Finding a way to validate yourself can be a struggle. Yes, you may need to lose weight – but it shouldn’t be because of a need for validation from others. Looking more attractive doesn’t mean having a 6-pack, or buns of steel. Looking more attractive comes from within.

Ask yourself the ‘Why’ question again…

Think of how CrossFit training makes you feel. Put your hand up if you can answer yes to any of the following reasons –

  • Because I enjoy it
  • I want to be stronger
  • I am making great friends
  • To improve and maintain my health
  • It helps me to enjoy other activities
  • For my mental strength and character

These are fantastic reasons as to why you do CrossFit. Enjoying your fitness journey should be Number 1 on your list of ‘Why’ every time. When you are enjoying yourself, you will continue to push, to achieve your goals and set new ones. Set positive goals. For example, “I want to deadlift 100kg by this time next year”.

Boom! That will tick off at least 3 of the above reasons why you train.

  1. You will be stronger for sure.
  2. You will certainly have the strength and energy to enjoy other activities outside of CrossFit.
  3. Your mental strength and character will have improved – just by working toward that one goal.

Guess what? You may also lose weight, end up with buns of steel and have the approval of not only your coach, but everyone else in the box by working towards your goal! Changing your perspective on ‘Why’, benefits your training in more ways than one.

The beauty of CrossFit is that you can set yourself goals for every single movement if you want to!! Go crazy!

The crew at CrossFit 4504 have goals set for themselves too. We ask them to assess ‘Why’ they train and to name things they are proud of achieving. We are in the thick of the 2018 CrossFit Open at the moment and so many of our members have expressed how proud they are of themselves and their fellow athletes. We have many first time participants in this year’s Open and so many have already exceeded their expectations. And having fun while they do it!

The friendships made here at CrossFit 4504 have already been added to many of our members ‘Why’ list for training. Building confidence is another. Gaining strength, fitness, mobility, skills. All amazing reasons why we train. Looking good naked is not our focus – it’s merely an added benefit!!

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