Find Your Tribe. Love Them Hard.

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

Find Your Tribe. Find Your People.

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

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

Knowing Tomorrow’s WOD – and Dreading IT!!

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

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

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

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

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

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

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

External Factors – the Stresses of Life

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


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

Lack of Direction – Losing Your Way

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

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

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

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


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


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

There’s More to CrossFit Than You Think

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

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

  1. Body image

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

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

  1. First impressions

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


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

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

  1. Fitness and Co-ordination

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

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

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


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


Quite often we hear people voicing concerns over whether or not to incorporate strength work such as Olympic Lifting or Power Lifting into their training. CrossFit is certainly known for building strength as well as conditioning, though not solely through the use of barbells and weighted plates. The element of strength is extremely important to everyday living – both physical and mental. The longer you keep strength of both types in your life, the more fulfilling it will be, particularly as you age, adding weights and resistance work to your training for example can help increase your bone density.

A lot of people we initially speak to here at CrossFit 4504 are unsure where to start and the following points show some of their main concerns and the advice we like to pass on –


  • “I’m too fat to lift weights”

NO. SUCH. THING. People come to us and say they want to lose weight, not gain muscle. One of the most common myths about weight loss and strength training is that gaining muscle will make you appear larger. Our view is that lean muscle gain is way more beneficial and can increase fat loss. What we want our members to realise is that increased lean muscle equals increased metabolism. Your metabolic rate will increase if you incorporate weight training into your fitness routine, which means that even during rest – your body is burning calories. By combining strength and cardio training (pretty much the ethos of CrossFit), you are increasing muscle mass which is vital to maintaining a fulfilling lifestyle as you age.

The programming here at CrossFit 4504, always offer scaled options and you won’t be lifting huge amounts of weight if you’re just beginning. We like our members to progress at a pace and level they are confident with. The combination of strength training with the cardio and body weight movements such as gymnastic elements like handstands and rope climbs, incorporated into our program, makes CrossFit a great way to start or continue your weightloss journey. And along with a healthy eating plan, our members have found that not only can they lift, but are feeling more healthy too. You gotta lift it to lose it! Strength training will undeniably increase your ability to burn unwanted fat – even while you sleep!

  • “I don’t have the mobility to perform those lifts”

This is a big one, particularly when people watch weightlifting videos of athletes performing a squatting movement. Sure, there is an ideal depth prescribed for CrossFit movements involving a squat (hip crease below top of the knee). But unless you’re planning on becoming a Games athlete or entering competitions – you squat to whatever depth your mobility allows. Unless you are moving, you will not improve your mobility. CrossFit 4504’s coaching team conduct analysis of all members, including injury and mobility limitations. We customise every WOD to accommodate your issues. Our scaling options allow everyone to participate, working to gently increase your mobility while lifting and maintaining correct technique. Can’t do a full depth squat? We’ll get you squatting to a box or bench. Limited range of movement for overhead lifting? We have dumbells, bands or broomsticks to help increase your range and get you moving in the right direction. We actually spend the time to help you IMPROVE your mobility, not just settling for where you are.

CrossFit 4504 also offers ‘Mogability’ classes. A unique cross between Yoga and Mobility, Mogability can assist in loosening tight muscles and increasing range of movement in your joints. Our Instructor, Tracey, is a licensed Yoga Instructor, with many years of experience, and she also also a keen CrossFitter so understands what we need from our bodies,  and we all love her classes as they are fun and suitable for anyone.

Many of our members have started CrossFit with limited mobility and are now surprising themselves with not only their improved lifting technique and numbers, but how their training has improved their everyday functional living.

  • “Lifting weights will make me bulky”

Women are big offenders of this comment! They want lean muscle and think that running is the only way to achieve it. Running will certainly assist in producing some lean muscle, but the toning that you are chasing will never happen with running training alone. We are, however, seeing more and more people who view muscle definition as ideal. Strong is the new sexy! And CrossFit is the new strong. CrossFit Games athletes often train twice a day, so we know that their muscle mass and definition is going to be off the charts compared to someone who trains once a day, 4 times a week. CrossFit will not turn you into The Hulk unless you’re taking some pretty dodgy supplements! Yes, some gyms incorporate a lot of heavy lifting into their program and this is usually based on member demand and the bias of their program which is usually based off what their coaches are more confident with teaching.  Our program is very well rounded including plenty of options from all fitness domains.

The focus at CrossFit 4504 is technique. Sure, we like to go all out on a 1RM day, but our members know that if their technique starts to look dodgy, they will be held at that weight. We have found that there’s no point lifting heavy, if you compromise the way you do it. And while we have some super strong members, we remain focused on building strength at a steady rate, preventing the possibility for injury.

Every body is different. Some will have broad shoulders, others defined thighs or a ripped back. The point we constantly emphasise here at CrossFit 4504 is not how jacked your biceps can look, but how you feel as a WHOLE before and after a workout.

Training at CrossFit 4504

So for those of you who have concerns over whether to lift or not we want to share this final point – find a CrossFit gym which understands your concerns. Find a CrossFit gym where the coaches will congratulate you on your movement technique first and the amount you lift second. Find a CrossFit gym that makes you feel good about what you achieve, rather than how buff you look. That will just become an added bonus!  If the coach can’t explain the reasons behind the program or isn’t prepared to discuss it go find another box to try.

We think CrossFit 4504 is that gym. Our members have testified to that and it’s actually something we’re pretty proud of being recognised for. So come and try the CrossFit 4504 difference with our FREE 7 Day Trial.


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

The Power of Gratitude

Happy Birthday CrossFit 4504!!!  This week, our amazing affiliate celebrates its 3rd Birthday and it’s a time not only to forge ahead, but to reflect on how far we’ve come. The past 3 years has seen many changes to the box as our team continues to learn and grow. We are an ever evolving community and are always looking for ways to improve the CrossFit experience we provide for our members. Owning and acknowledging how we arrived at this point – whilst celebrating, of course! – has made Head Coach Lisa and her wonderful team truly grateful. Which has got us thinking about the power of gratitude and how it can assist in a positive CrossFit experience for everyone…

Gratitude. It’s said to be the healthiest of all emotions, yet it’s rarely correlated with benefiting your physical fitness. Our community here at CrossFit 4504 is finding that practising gratitude can be a powerful tool for shifting energy and bringing more of what they want into their daily lives. Rather than projecting negative thoughts about what they don’t have, members are encouraged to express more about something they are thankful for. Whether it’s making time to come to class during a busy schedule, achieving their first Pull Ups or RX movement, their family or friends or even just waking up that morning! It’s become a great way for our community to really focus on the positives which already exist in their lives and to hear what others are expressing. We’re also finding that members are relaxed and smiling before we WOD and our newer members are understanding the holistic approach to our CrossFit training.

After delving further and researching the power of positivity, we’ve found that expressing gratitude also helps in these ways..

  • Improved overall physical health.

Studies have shown that making a conscious effort to express gratitude can create a general feeling of health, with fewer aches and pains and a tendancy for more regular exercise – great for CrossFitters who want to improve their strength and fitness!

  • Increased mental strength and resilience.

Life can get tough for all of us – there’s no doubting it. But if you make time to express what you’re thankful for, you will experience less of those “Woe is me” demons which sometimes threaten to swallow us up! Expressing gratitude will increase your mental strength to slay those demons when things are rough. We all know that mental strength is a key component in surviving many CrossFit WODs (think ‘Karen’). Practise gratitude and your mind is already stronger and more resilient, which is sure to help punch through those last 50 wall balls!

  • Enhanced empathy and self-esteem and reduced aggression.

Gratitude provides you with the ability to appreciate others. By giving thanks to the good surrounding you, you open yourself up to appreciating the efforts made by others. This, in turn, allows you to better understand not only the issues others face, but to react with less aggression to opinions or actions which differ to your own.

Gratitude can be expressed in many different ways. It doesn’t have to be shouted from the rooftops for all to hear…

  • Journaling – a great, self-reflective way to really pay attention to your surroundings and document the amazingness of what you already have.
  • Reflection – call it meditation or just taking a few quiet minutes each day to say to yourself “Hey, you know what? My life rocks because of….”
  • Letter/Video/Email – a lovely personal way to thank someone who has done something helpful or special. They may have helped you, or the postman, or saved that tiny insect from being squashed. Someone who has taken time to show kindness, or generosity. By letting them know how grateful you are, you make them feel good about themselves. Which in turn makes you feel good about making them feel good – full circle!

Gratitude. It’s something we’re very mindful of in our CrossFit 4504 community. That doesn’t mean to say we’re all lollipops and rainbows!! We still curse and swear our way through WODs. Because – Fuck it – some of us will always hate Burpees or wish that Fight Gone Bad was never invented! But what practising gratitude is achieving for our members is that while the WOD may still suck – our attitudes don’t! Our members are achieving more with their fitness than just lifting heavy shit. That part is still fun, but giving thanks to others enhances our community spirit even more.

So Thank You to all involved in our journey so far. We look forward to continuing into our 4th year with the amazing community we have today. And we can’t wait to meet those who will join our amazing community tomorrow!

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

The Magic of Getting Started!

So your friends are noticing that you seem fitter, happier and healthier over the last few months. “What’s your secret?” they ask. “Have you joined a gym?”

When your answer is “Yes, a CrossFit gym,” the questions come flooding in. “Isn’t that like, really dangerous?” “I heard it was full of wankers who love ripping their shirts off and throwing barbells around.” Then follows – “Is it hard?” “Do you think I’d be able to do it?” and “What’s it like where you go?”

Sometimes it’s hard to put into words exactly what to say to your mates about CrossFit, particularly if they have preconceived ideas about how difficult or dangerous it is. Trying something new can be daunting, but the following points may help you convince your mates that CrossFit is something worth trying.


This is something that actually makes CrossFit more achievable and more sustainable than most training methods. At a grass roots level, there are many CrossFitters who would not call themselves ‘sporty’. Yet they would also tell you that they’ve never felt more like an athlete.  At CrossFit 4504 we offer a comprehensive On Ramp Program that allow new members, particularly those who have never performed any of the movements before to be taught at a pace best suited to them, in a 1:1 setting with a coach. The movements in the On Ramp are designed to be less technical, and are scaled for inclusion as part of the normal workout of the day (WOD).  Read about our specific On Ramp Program here.

So when your friend says “Oh, I’m not co-ordinated enough”, or “I’m not fit enough to do CrossFit”, you can tell them that they don’t need to be. The On Ramp sessions will get them started and scaling options will ensure they progress at a level that both coach and athlete are confident with. Scaling is recommended. Heck, scaling is applauded!! Correct technique and confidence are valued more than anything at a good CrossFit gym.


Now, this is a term that’s thrown around a lot in CrossFit circles and people tend to be a bit confused by it. “Constantly varied?”they ask. “Does that mean it’s just a bunch of random movements thrown together and called a workout?” Well…no. Constantly varied does refer to the changes in WODs, but whether it be long and light, heavy lifting sets or all about strength and speed, a WOD should be anything but random. A good CrossFit Coach will program constant variation throughout the week. But that weekly program forms part of a longer term objective. Coaches have goals for their athletes in progressing not only in weekly phases, but also monthly, quarterly and even yearly.

At CrossFit 4504, Head Coach Lisa takes care of our programming and ensures we have a well rounded mix of elements so that we constantly improve our skills, strength and ability to do more work in less time.  She spends a great deal of time educating the members on where the program is headed and also the intention of each workout, so we know the purpose behind it.

So while you can happily tell your mates that the WODs are ‘constantly varied’, you can also mention that “We are currently in an endurance/strength/intensity phase”, which gives them some idea of the purpose behind the programming. And that random workouts are not just pulled out everyday – although that does happen occasionally!


This has honestly got to be the biggest drawcard for a lot of CrossFitters. The community aspect is something which is spoken about from beginners right up to elite level athletes. It’s a wonderful feeling to have the support of a group who celebrate the highs and lows of sport with you. Your CrossFit community celebrates your every success as if it were there own. Stories emerge daily in CrossFit gyms around the world about people being cheered on by their classmates to finish a WOD. Or of athletes jumping in beside someone so they didn’t have to finish those last few reps alone. Because it’s not just about numbers on a scoreboard or how much you can lift. Sure, those numbers reflect effort and fitness and strength and all those things that you walk into a gym to achieve. But finding a CrossFit gym with a supportive coach and community is so much more rewarding.

So tell your friends not to worry that they might come last in a WOD. Tell them that coming last is where the maigc happens. Tell them that its when you’re fighting for those last few reps and you want to die that you’ll never feel so alive – because you’ll have the support of a community cheering you on.

So spread the CrossFit love! Tell your mates why they should give it a go and take them along to one of your classes and make them part of your CrossFit community.

If are keen to try CrossFit 4504 we’ll give you a free 7 day trial so you can get a taste of our awesome community. We’re a pretty nice bunch of people – come in and say Hi!

Beating Those Post Holiday Blues………

Aaahh!! Holidays are great, aren’t they? Taking time out to relax with family….sunset cruising along the river….sampling the local seafood and sugar-coated nuts on offer….laying poolside reading, snacking, snoozing….catching up over a few drinks with friends – and then a few more! Because you never get to do that, right? After leading hectic, busy lives we all need a well-earned rest to relax and recharge…

You’ve taken your gym gear with you and your CrossFit Coach has given you some simple ‘Holiday WODs’ to keep your fitness levels up whilst you’re away….but for one reason or another (usually the fact that you’re actually on HOLIDAYS!) your shoes are yet to be laced and you’ve somehow misplaced that exercise program.


And then….the holiday is over….

You’re back home and you would normally head to the box for a WOD the next day. But you know you’re going to struggle, that it’s not going to be pretty. And so follows the excuses. “I’m still on holiday time.”….”All that seafood and alcohol is still digesting – I’ll just wait til tomorrow.”….”I need to save my energy for work.”



While these are all valid excuses – that ‘s all they are. EXCUSES. Because as much as you try to sugar-coat it…..mmmmm….sugar-coated nuts.  Sorry… As much as you try to sugar-coat it you really don’t have one. An excuse, that is.

There’s really only one solution in returning to CrossFit after being on holiday or any break really.  This will come as an mind blown revelation to many of you, I’m sure, so here it is…………..

Pick up your shoes. Put them on your feet. ONE DAMN SHOE AT A TIME….and tie up those laces. Then go.

Don’t let those excuses rule you. Just go. Once you start, you’re more than halfway there because getting there and starting is 80% the battle. Think of all the positives. You’ll get back into your pre-holiday routine and you’ll actually be pretty proud of yourself. I’m not gonna lie – it will hurt. But you’ve had a good rest and you’ll have renewed energy and motivation to work towards your fitness goals.

Most importantly, your Coaches and Community will be glad you’re back! They can’t wait to hear about the delicious sugary treats and sunset cruises. They’ll comment enviously on your golden tan and your relaxed features. Then they will grunt and sweat and groan their way through the workout with you and you’ll congratulate each other when it’s done. And you’ll know that it was the right decision to put on those shoes and tie up those laces. You’ll know that you’re home!!

Welcome Home!!

If you want to get yourself on track before the festive season kicks off, come and try us for FREE for 7 Days to see why our community love calling CrossFit 4504 home. Register TODAY!!

Meet Our Coaches….Head Coach Lisa

Over the coming weeks as we head towards our 3rd birthday, we will be profiling members of the dedicated coaching team here at CrossFit 4504 to give you a more personal look into what drives them to help our community achieve their goals. We start with our affiliate owner and Head Coach, Lisa Hetherington


 Lisa was a talented golfer for many years before she discovered CrossFit. She was born with muscular issues which meant sports associated with fine motor skills were quite difficult, yet somehow astounded doctors that she could master a skill like golf, so was encouraged to stay with it.  Never being a natural athlete she battled weight issues throughout her life and the bullying associated with that, both as a child and also as an adult.  However she has always refused to let that stop her trying to be the best she can and also giving of herself to her community.  

Lisa tried her first CrossFit class in 2011 and immediately felt at home and accepted as equal – a feeling she hadn’t experienced very often among her peers. CrossFit gave her a physical outlet and taught her that she could overcome most of her limitations and still achieve her goals. She has gone on to compete in Games days, Strongman competitions and powerlifting, where she won Gold at the GPA Worlds in Sydney, 2014.

She has also developed a passion for Judging and has been to the Pacific Regionals as a Judge in 2014, 2016 & 2017.  Being involved in all aspects of the CrossFit community is something which she thrives on and enjoys immensely.




Why CrossFit? How has it changed your life?

CrossFit has given me the confidence and belief to see the best in people without judgement. It has changed my life in so many ways and through becoming a coach and affiliate owner I can pass on the many positives I’ve experienced. I love having created a space where people can be themselves and forge towards their own goals.  Being part of a supportive  encouraging community makes everything easier, and during all stages of my CrossFit journey from athlete, coach and affiliate owner it has been the one constant I have cherished and nurtured within CrossFit 4504.

Coach Lisa giving Lance a well done

What’s your favourite movement?

Deadlift for sure, but I do love a good Farmer’s Carry or Hang Power Clean. Anything heavy really!!

Lisa at GPC Nationals 2014


What do love most about coaching CrossFit?

Seeing that moment when the switch flicks and people realise they can do it. That moment when they achieve something they never thought possible. That swells my heart every single time!  Also realising that as a coach I can have a positive influence on a whole family, and being part of our CrossFit community which helps them find a common bond.  I get the greatest joy when a member comes to me and tells me how something outside the gym has gotten better, whether it be their sport of rugby or netball or even doing something they never thought they would like an obstacle course race.  I want my members to be able to use the fitness and skills they develop in the gym to help them thrive outside of it, to lead fun, full and functional lives.

Willing Michael to make a lift in the Open

Who’s your favourite Games Athlete?

Too many to name, lol! If pushed I would say Chris Spealler for his endless fight and I have always loved watching Sam Briggs compete. I was stoked to meet her in 2013.  Most recently though I have respected the journey Alethea Boon has undertaken to comeback from serious injury in 2016 to once again make it to the Games in 2017. To witness her pure joy at making Regionals this year was something special, and a good reminder about what is important in life and not taking things for granted.

Can you remember your first WOD?

Totally! Death by 10m. I thought I would die but I actually made it further than I thought. And to have complete strangers cheering and high-fiving me was an amazing feeling.  I was as scared as anything walking into that box for the first time but within minutes I knew it was where I was meant to be.

The worst ‘Girl’ and why?

Worst girl? I’m not sure I really have one as I love the challenge of them all.  Well if pushed for an answer Karen isn’t a favourite of mine!! But there is that sense of achievement once you finish her. One of my CrossFit highlights was accidentally starting Karen (150 Wall Balls (10/6kg For Time), at the men’s weight (10kg) and my coach making me finish it after realising half way through.

Lisa mid WOD


Dealing with Injury and How CrossFit Can Help!

Returning to training after serious injury can be a daunting prospect. When we say serious, we’re talking surgery, torn ligaments, nerve damage, hospital stays. Movements which you used to take for granted are now seemingly impossible to achieve. There are many benefits to continuing your training after an injury challenge and the following 3 points might help you feel in control and safe about your return to training.

Number 1 Patience

Your type of injury will determine the time you will require to recover fully. Obviously back surgery is a fairly major issue and full recovery could extend over 12 months. Same with reconstructive surgery. Torn ligaments may only require a few months to fully recover. Every athlete is different. One thing you will notice after serious injury is this… You will not be able to do the same exercises and movements pre-injury for quite a while. If you have an elbow injury, RX pushups will not happen this week- or next. If you have had knee surgery, your 1RM Squat is a long way down the track. Damage to shoulder ligaments? No butterfly or kipping pullups for you just yet, my friend!

This actually highlights the beauty of CrossFit – every movement is SCALEABLE. Squats can be lunges or making time to focus on your upper body strengths, running is now rowing/airbike, pullups for now are dumbell presses or having an opportunity to work on that squat range and strength. You can still working the muscles of the affected area, but not stressing them while the injury is recovering, or alternately work another area and turn it into a strength.

Basically, you need to accept that recovery takes time. Stay positive and don’t expect results to be immediate – or easy. Spend time talking with your coach about where you are at, your frustrations and where you are headed.

Melina is one our top performers and had to undergo a knee recon after a soccer injury at Easter. She’s used this time to work diligently through her rehab, listens to her body, and followed some additional programs provided by Head Coach Lisa to work on her upper body strength.

Number 2 Listen to and be guided by the experts

These are the people who are trained (or should be!) to know what’s going on with your body. If you are recovering from a serious injury, your coach will know what movements are going to affect the injured area. A good coach will work with your healthcare practioner to help program a scaled version of the workout. Each and every day. A great coach will realise and encourage every little milestone you achieve in your rehabilitation and celebrate the success of each returning movement with you.

If you have a physio or doctor who understands the basis of CrossFit you will have someone who understands how movements can be scaled to suit your recovery.

Calvin Schluter, from EveryBodies Physio, at Brighton in QLD, has this advice for those returning to crossfit whilst recovering from serious injury…

“Exercising and staying active is very important for aiding recovery from any type of injury. For certain injuries like low back pain, prolonged rest and avoidance of activity can lead to higher levels of pain, greater disability, poorer recovery and longer absense from work. Returning to any type of exercise after an injury will always require beginning at a lower level, and CrossFit is great because it is modifiable. Any CrossFit workout can be scaled to suit the level of activity related to your stage of rehabilitation. Before starting, it is important to chat to your coach and physio to find out what levels of exercise are safe for you.”

Rob came to us with a pre exisiting back injury and initially wasn’t lifting any load from the ground. We modified his workout movements and loads and within a few short months he was able to fully participate in the CrossFit Open in 2017

For those who are recovering from serious injuries – chances are you’ll have a rehabilitation program set by your doctor or physiotherapist. STICK TO THE PLAN. Exercise within the limits provided to you by a healthcare professional. Do the exercises they give you. Yes, they’re frustrating. Yes, they’re boring. But they are the movements that will help you see improvements, week after week. Do them for 2 days and then sit on your butt because they were a little painful or you couldn’t be bothered and you will soon discover that your recovery will be infinitely longer and more difficult. Work with your coach to incorporate these exercises into a workout. When you’re surrounded by friends, even the most mundane exercises become fun!

Number 3 Keep Moving

Reconstructive surgery, torn ligaments and other serious injuries can honestly be hard to push through at times during recovery. Your body is still in repair and your brain will send all sorts of signals, weird tingly feelings and sometimes pain. But those of you who keep moving in some way, will recover much more quickly.

Exercises should be low key to begin with until you have been cleared by your health care practioner to start adding weight or become more mobile. Strengthening the injured area is vital over time and will aid in prevention of injury in the future. You need to ensure that listening to your body becomes a priority while working out. Pushing through pain to go faster, become stronger, more mobile  is something associated with pretty much every sport, including CrossFit, but if you are returning from serious injury – do not ignore severe pain! If you experience severe pain to the recovering area during a workout – stop. Decide whether that pain is good or bad, whether the movement you are performing is within the limits of your set recovery plan, and if in doubt over anything you are doing, speak to your coach and wait for physio/doctor approval before attempting that movement again.

Again,  a CrossFit WOD will always provide an option to scale and a good coach will understand how to achieve this. You will still be working hard, just not affecting an area under repair or rehabilitation.

Sares learning to love the Air Bike as she overcomes a case of Plantar Fasciitis

Head coach and programmer at Crossfit 4504, Lisa Hetherington, agrees with the benefits of scaling for injury..

“At CrossFit 4504 we have many athletes who start with us with pre existing injuries or issues.  We work around these with the use of scaling, or in some cases giving them a completely individual program for that day.  The benefit is they are still able to come to class, be art of their community and spend time within the positive environment we foster here.  This has a huge impact on recovery mentally as well as physically.  We also have a close relationship with a team of allied health professionals and consult about our clients regularly, to ensure they’re making the best possible progress”

Don’t let injury hold you back.  Learn to see through the frustration to see it as an opportunity to get stronger in other areas and a chance to reset and refocus on technique.

Jan has used CrossFit to overcome many issues and successfully rehabbed after a torn meniscus she sustained doing a 100km walk.

Tara has battled a bulging disc and other issues along the way. Our team have always modified her programs to work out the issues when they have flared, and she’s still able to come and train and be part of our community.

Come and try the CrossFit 4504 difference today.  Register below for your Free 7 Day Trial.

For a limited time, we are offering a Complimentary 7 Day Trial so you can experience fully who we are and what we do.  Get in touch to get started.


Managing Type 2 Diabetes with CrossFit 4504

The focus of our program here at CrossFit 4504 is about guiding our members to find wellness and avoid the current rate people are succumbing to chronic diseases such as metabolic diseases, lack of function in body e.g. unable to move themselves, type 2 diabetes, heart disease and a whole raft of others.

CrossFit the training methodology has a different focus than CrossFit the sport and thats an important differentiation to make.  We are training and supporting our members to get more from life and to lead a better quality of life.

Lee’s story below is an example of how successful our program can be, when used in conjunction with a healthy diet, and working closely with allied health professionals to guide their progress.  Having a medical condition doesn’t mean you have to or should opt out of physical activity, with the right team behind you and the right advice and support, you can improve from where you are now, and have better long term outcomes.
Coach Lisa

When I was young I put a lot of weight on very quickly.

Lee - Type 2 Diabetic and CrossFitter

Lee – Type 2 Diabetic & CrossFitter

In high school I was pretty active, I ran, played sports but in my first six months out of school I had a “uni student” diet and no exercise at all.  The result of this sudden surge of inactivity, processed food and weight gain was that I would be diagnosed with Type 2 Diabetes at twenty years old.

Twenty years later I still live with Diabetes but I’m proud to say that it’s managed well through a combination of food, medication and of course CrossFit.

It wasn’t always like this though.

At twenty, nothing will kill you.  At least that’s what you subconsciously believe and the problem with a disease like Diabetes Type 2 is that it sneaks up on you.  It takes your life bit by bit, quietly without you noticing it.  Your life expectancy drops by ten years, your quality of life towards the end takes an even sharper drop.  But it doesn’t happen straight away and you can ignore it for years, stubbornly, angrily, like I did.

At my lowest point I was sick, I had severe nosebleeds all the time, ten years on it had caught up with me. I eventually and reluctantly went to see the doctor and she said simply, that I was now at critical and if I didn’t make changes I was going to die.

Lots of medication.  Not at insulin just yet which was something but I had a bunch of pills to take and a diet to change and exercise to do.

I made changes, but I struggled a lot.  I relapsed into bad habits after I got my first frozen shoulder.

But then I discovered functional fitness at a local gym.  Lots of varied functional movements like sledgehammers and tire flips.  Movements that made sense and were fun and frankly addictive.  I got my blood sugars down to just off normal, that is to say, the numbers that a non-diabetic has.

Then the second frozen shoulder happened, and the progress stalled and I think the program itself lacked something I needed.  At the same time, my Doctor changed and everything spiraled out of control.  I was exhausted with it all, and angry again and depressed and to be honest I was scared.  I did start power lifting and as much fun as it was, from my personal disease management it didn’t have the impact I needed.

Then I found CrossFit, or maybe it found me.  I had up until this point bought into the whole CrossFit is a cult and is bad for you story.  My wife was the first to try it and she raved about the positive experience at CrossFit 4504.  There was a focus on proper form, options to scale and most importantly a methodology.

When I first started I was asked what my goal was and I said I wanted to be in the best shape I’ve ever been at forty.  Physically and mentally, though I kept the mental part to myself. Probably the biggest part of being in the best shape was managing my diabetes, not just throwing pills at it and miserably eating a low GI diet or altogether just ignoring the problem.  CrossFit has given me the tools not only inside the gym to monitor and build on my progress but that same mentality follows me into my management of the disease.

Lee manages his Type 2 diabetes through medication, diet and CrossFit

Taking part in the 2017 CrossFit Open

I have numbers in my bloodwork that are goals to work towards with my Doctor, we are working on the most effective combination of medication and exercise.  Each dreaded blood test is a chance to track more data, work out where I need to work harder.  My diet is quite good but it’s not perfect, what I’ve learned though unfortunate trial and error is that some of my indulgences are workable as long as two out of three parts of my plan are working.  If I’m consistent with my medication and my training then there’s some leeway with my diet (not a free for all but I’ll take whatever slack I can get).

The approach CrossFit takes to exercise has completely changed my Diabetes experience, the mixture of heavy lifting and metabolic conditioning has made the medication really effective and as I become better with my diet, which you naturally start doing anyway, I’m confident that I’m going to claw a couple of those years back.

I wish I’d discovered CrossFit years ago, I have complications from the years of neglect that could have been avoided completely instead of managing or trying to reverse the damage.

I can’t stress it enough that if you have Diabetes Type 2 and you want to increase the effectiveness of your medication (or even reduce it) and minimise the impact it can have on your health long term then CrossFit is designed to help.

Come try CrossFit 4504 and see the difference it will make in managing those blood sugars!

For a limited time, we are offering a Complimentary 7 Day Trial so you can experience fully who we are and what we do.  Get in touch to get started.

Training at CrossFit 4504

The CrossFit 4504 Difference

Have you ever tried a gym that sounds perfect online, only to discover that it’s not the all inclusive experience you were after?

Does every session you attend finish with a quick “Well done, see you next week”, slash tomorrow, slash next time you want to hand over some more $$ for a semi-satisfying sweat with no real concern over how you actually FEEL? No concern with improving your technique? No concern with strategies on becoming more mobile, or helping you get more for your hard-earned dollar?  Or how about banking on the that most of their members won’t turn up anyway but they’ve got you locked into a complicated contract?

Do you find yourself wondering why you bothered to drag your sorry ass to a less than memorable session after a long day, when 3 beers (or insert favourite beverage here) and Netflix would have reduced your stress levels more effectively?

If your answer was YES to any of the above, read on to hear about our philosophy at CrossFit 4504…..

Our passion is your overall WELLBEING…


Because we want you to set goals, to push your current physical limits and make gains. But more importantly, we want to help you set strategies to achieve those goals, so that you are in control of your achievements, and your confidence grows more than your muscles. We want you to smile more, and be more confident in your daily life, we want you to have fun achieving those goals.

Kelsie working towards her goals

Because our focus is NOT to have you ‘bikini’ or ‘budgie smuggler’ ready for Summer! Our focus is to help you feel good about YOU- no matter what you look like. And we know and understand that feeling cool about you is established in your head, not your booty!

And because we genuinely care about wanting you to reach your full potential – physically and mentally. To be the best bloody version of you there is!!

We want you to work hard, but not to the point where your technique collapses. This leads to injury, which is what we don’t want. The RELATIONSHIPS we create with our members are so important to us and our programming is balanced to ensure your longevity.

Tara in action

Our amazing coaches are available before, during and after class to help you achieve success. In person, online, on the phone – we want you to realise that we are committed to your success. And we know that SUCCESS is defined differently for each and every member in our wonderful community.

Coach Lisa giving Lance a well done

Sounds like something you are looking for? A holistic, no BS gym that will not only help you RESET your focus, but ACHIEVE your potential? Then give us a call. Send us a message. Let us get you started at CrossFit 4504 and prove to you how awesome you really are.

For a limited time we are offering a Complimentary 7 Day Trial so you can experience fully who we are and what we do.  Get in touch to get started.