To Infinity & Beyond……….

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

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

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

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

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

Click here to get your form completed

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

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

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


Comparison vs Aspiration

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

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

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

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

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

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

Don’t Compare!

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

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

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

Aspiration – a hope or ambition of achieving something.


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

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

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

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

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

Resolutions…We All Make Them

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

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

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

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

Winners are Grinners!!

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

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

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

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

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

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

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

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

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

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