Rookie Rumble Results

Women

HEAT First Name Surname Gender Affiliate WOD 1 WOD 2 WOD 3 TOTAL
H10 Taylor Pearson Female Goodlife 197 282 149 628
H03 Deb Fergusson Female CrossFit 4051 193 283 144 620
H04 Erin Core Female CF Crossaxed 189 275 140 604
H04 Felicia Burgess Female CrossFit Geebung 4034 198 253 144 595
H01 Ashleigh Thomas Female CrossFit  4051 156 284 147 587
H08 Ange Lowe Female CrossFit Brendale 170 255 138 563
H01 Ashleigh Jackson Female CrossFit Crossaxed 184 242 136 562
H06 Larissa Dunn Female CrossFit 4051 166 255 135 556
H09 Renee Hutchison Female CrossFit Dropbear 171 249 135 555
H08 Lucia Rivas-herry Female CrossFit 4115 174 238 137 549
H11 Tanya Farrell Female CrossFit 4051 171 243 134 548
H06 Laura MacDonald Female CF Output Townsville 151 274 122 547
H06 Laura Bain Female CF Crossaxed 161 232 144 537
H10 Renee Clerke Female CrossFit 4115 168 241 122 531
H08 Melissa Thomson Female CF Output Townsville 146 241 141 528
H08 Jordanne Porter Female City 4051 171 225 132 528
H08 Mellitta Springer Female Little CrossFit 168 220 138 526
H07 Aimee Aird Female CF Dropbear 148 244 133 525
H07 Emily Farren Female CrossFit 189 178 225 120 523
H04 Heidi Storer Female Little CrossFit 156 245 121 522
H11 Therese Djokovic Female CF4504 156 234 132 522
H07 Emma Pitt Female CrossFit Brendale 177 216 128 521
H11 Necole Wolf Female CrossFit Triginta 167 226 127 520
H11 Tanja Hooper Female CrossFit 4017 168 223 120 511
H02 Ashley Van der Walt Female CF Switchback 162 238 110 510
H05 Jennifer Moore Female CrossFit 4017 150 230 127 507
H02 Cara Cannon Female Little CrossFit 162 237 105 504
H01 Daniela Schwarz Female CrossFit Logic 148 220 135 503
H07 Milly Kerwick Female CF Dropbear 147 233 123 503
H10 Rylee Dobson Female Duality 153 241 104 498
H02 Dani Forde Female CrossFit Contessa 165 227 105 497
H10 Sarah Soden Female CrossFit Contessa 151 222 120 493
H02 Gemma Rice Female CrossFit Geebung 4034 143 219 127 489
H11 Sharla O’Connor Female Little CrossFit 156 212 117 485
H01 Becky Smart Female CrossFit Contessa 148 233 102 483
H08 Maisonne Baty Female CrossFit Magnetic 147 216 120 483
H05 Janet Bowden Female CrossFit Hammer & Tong 152 219 111 482
H05 Jennifer Cousins Female Little CrossFit 145 232 103 480
H04 Keryn McGinley Female CF4504 146 220 110 476
H04 Faith Hickey Female CrossFit 4051 145 208 116 469
H01 Bree Mildenhall Female CrossFit Brendale 150 214 104 468
H09 Nikki Lloyd Female CrossFit Geebung 4034 148 211 108 467
H11 Stacey Williams Female CF4504 149 203 115 467
H12 Vanessa Anderson Female CrossFit Geebung 4034 148 206 110 464
H01 Amelia Brittliff Female CrossFit Brendale 129 220 105 454
H03 Cindy Myers Female CrossFit Triginta 144 209 101 454
H09 Rebecca Jones Female CrossFit Contessa 155 179 112 446
H09 Emily Sier Female CrossFit  4051 148 202 94 444
H01 Patrice Simpson Female Little CrossFit 124 201 113 438
H06 Kelsie Maguire Female CF4504 146 193 97 436
H07 Leigh O’Neill Female Duality 130 207 98 435
H08 Michelle Butler Female CrossFit 189 147 187 101 435
H02 Brooke Crawford Female CrossFit Logic 138 180 115 433
H09 Nicky Watson Female CF4504 141 186 103 430
H10 Samantha Collier Female Little CrossFit 137 194 98 429
H06 Kate Thomas Female CrossFit Contessa 133 198 96 427
H12 Tina Young Female CrossFit Magnetic 121 196 99 416
H03 Louise Elder Female Little CrossFit 120 202 92 414
H02 Chloe Street Female CrossFit 786 125 188 98 411
H02 CJ Wise Female CrossFit Brendale 158 117 134 409
H09 Beck Stephenson Female Little CrossFit 121 187 96 404
H08 Lucie Cornish – O’Donnell Female CrossFit Contessa 124 172 103 399
H12 Zara Cull Female CrossFit Triginta 122 176 96 394
H03 Danielle Edwards Female CrossFit 4017 112 176 97 385
H10 Samara Farnsworth Female CF4504 122 170 93 385
H05 Daniella Topp Female CrossFit 4051 109 179 87 375
H07 Lisa Tobin Female Little CrossFit 118 160 96 374
H02 Claudia Masden Female CF Dropbear 126 147 100 373
H05 Jamie Bloye Female Duality 99 172 94 365
H11 Victoria Wyngaard Female CrossFit 4115 117 149 91 357
H11 Tegan Francis Female CrossFit Logic 109 159 88 356
H03 Lauren Brand Female CF4504 109 143 94 346
H09 Nikita Vasallo Female CrossFit 4115 118 153 75 346
H10 Rosie Leaney Female 108 153 82 343
H06 Karen Schrader Female CF Dropbear 97 146 84 327
H03 Eden Kersten Female CrossFit Contessa 150 213 113 476
H01 Annie Richardson Female CF4504 124 190 92 406
H05 Joan Diezmann Female CF Bribie Island 86 164 84 334
H12 Michelle Valori Female CrossFit Contessa 99 150 83 332

Men

HEAT First Name Surname Gender Affiliate WOD 1 WOD 2 WOD 3 TOTAL
H02 Ray Carter Male CrossFit 4115 165 252 121 538
H04 Gary Evans Male CrossFit 4115 171 224 135 530
H10 Scott Carter Male CrossFit Geebung 4034 177 211 120 508
H05 Jonathan Baty Male CF Magnetic 164 219 120 503
H03 Peter Drakos Male Duality 167 200 124 491
H06 Kurt Smith Male CrossFit Brendale 165 195 123 483
H08 Mack Eacott Male CrossFit 505 171 202 110 483
H11 Scott McIntyre Male CrossFit Grunt 158 210 115 483
H02 James Cardwell Male CF4504 154 198 100 452
H05 Jason Kaczuk Male CrossFit 786 144 186 118 448
H12 Trevor Ferguson Male CrossFit 4115 156 189 102 447
H07 Levi McGrady Male CF4504 153 167 121 441
H07 Louie Buhagiar Male CrossFit 4115 146 176 114 436
H09 Edward Tuigamala Male CrossFit Triginta 144 188 104 436
H10 Tim Hollingworth Male CrossFit Grunt 146 186 101 433
H09 Phil Curry Male CrossFit Brendale 156 178 98 432
H01 Darren Shaw Male CrossFit 189 144 189 92 425
H03 Deane Everson Male CrossFit Logic 145 174 103 422
H04 Graeme Orr Male CrossFit 786 138 173 103 414
H10 Rhyce Peach Male CrossFit 4017 135 171 105 411
H06 Josh Davies Male CrossFit 4051 123 192 93 408
H12 Wayne Brunton Male Little CrossFit 145 160 96 401
H03 Ian Batey Male CrossFit Magnetic 148 114 134 396
H08 Rob Cardwell Male CF4504 130 171 95 396
H03 Timothy Mcinness Male CrossFit 4115 122 160 90 372
H04 Drew Batty Male CrossFit 4017 108 140 58 306
H04 Harry Eacott Male CrossFit 505 173 248 93 514
H06 Josh Melles Male CrossFit Brendale 121 211 103 435

 

Rookie Rumble Heat Allocations

Below are the Heats for the Rookie Rumble on Sunday

HEAT First Name Surname Gender Affiliate
Heat 1
H01 Bree Mildenhall Female CrossFit Brendale
H01 Darren Shaw Male CrossFit 189
H01 Amelia Brittliff Female CrossFit Brendale
H01 Anaru Ryan Male CrossFit 4115
H01 Becky Smart Female CrossFit Contessa
H01 Annie Richardson Female CF4504
H01 Ashleigh Thomas Female CrossFit  4051
H01 Ashleigh Jackson Female CrossFit Crossaxed
H01 Daniela Schwarz Female CrossFit Logic
H01 Patrice Simpson Female Little CrossFit
Heat 2
H02 Gemma Rice Female CrossFit Geebung 4034
H02 Brooke Crawford Female CrossFit Logic
H02 Cara Cannon Female Little CrossFit
H02 Chloe Street Female CrossFit 786
H02 Ray Carter Male CrossFit 4115
H02 CJ Wise Female CrossFit Brendale
H02 Claudia Masden Female CF Dropbear
H02 Dani Forde Female CrossFit Contessa
H02 Ashley Van der Walt Female CF Switchback
H02 James Cardwell Male CF4504
Heat 3
H03 Danielle Edwards Female CrossFit 4017
H03 Timothy Mcinness Male CrossFit 4115
H03 Deane Everson Male CrossFit Logic
H03 Deb Ferguson Female CrossFit 4051
H03 Ian Baty Male CrossFit Magnetic
H03 Eden Kersten Female CrossFit Contessa
H03 Cindy Myers Female CrossFit Triginta
H03 Peter Drakos Male Duality
H03 Louise Elder Female Little CrossFit
H03 Lauren Brand Female CF4504
Heat 4
H04 Erin Core Female CF CrossAxed
H04 Faith Hickey Female CrossFit 4051
H04 Felicia Burgess Female CrossFit Geebung 4034
H04 Fiona Scott Female
H04 Gary Evans Male CrossFit 4115
H04 Graeme Orr Male CrossFit 786
H04 Harry Eacott Male CrossFit 505
H04 Heidi Storer Female Little CrossFit
H04 Drew Batty Male CrossFit 4017
H04 Keryn McGinley Female CF4504
Heat 5
H05 Jamie Bloye Female Duality
H05 Janet Bowden Female CrossFit Hammer & Tong
H05 Jason Kaczuk Male CrossFit 786
H05 Jason Mail Male CF4504
H05 Jenna Kosch Female CrossFit Brendale
H05 Jennifer Moore Female CrossFit 4017
H05 Jennifer Cousins Female Little CrossFit
H05 Joan Diezmann Female CF Bribie Island
H05 Jonathan Baty Male CF Magnetic
H05 Daniella Top Female CrossFit 4051
HEAT First Name Surname Gender Affiliate
Heat 6
H06 Josh Melles Male CrossFit Brendale
H06  Laura  MacDonald  Female  CF Output
H06 Karen Schrader Female CF Dropbear
H06 Kate Thomas Female CrossFit Contessa
H06 Kelsie Maguire Female CF4504
H06 Josh Davies Male CrossFit 4051
H06 Kristina McKenzie Female Duality
H06 Kurt Smith Male CrossFit Brendale
H06 Larissa Dunn Female CrossFit 4051
H06 Laura Bain Female CF Crossaxed
Heat 7
H07  Aimee  Aird  Female  CF Dropbear
H07 Laura Klerks Female CrossFit 4051
H07 Emma Pitt Female CrossFit Brendale
H07 Milly Kerwick Female CF Dropbear
H07 Leigh Dawson Female Duality
H07 Emily Farren Female CrossFit 189
H07 Levi McGrady Male CF4504
H07 Lisa Tobin Female Little CrossFit
H07 Louie Buhagiar Male CrossFit 4115
H07 Natasha Slesarewich Female CF Confront
Heat 8
H08 Lucia Rivas-herry Female CrossFit 4115
H08 Luice Cornish – O’Donnell Female CrossFit Contessa
H08 Maisonne Baty Female CrossFit Magnetic
H08 Mark Eacott Male CrossFit 505
H08 Melissa Thomson Female CF Output Townsville
H08 Jordanne Porter Female City 4051
H08 Michelle Butler Female CrossFit 189
H08 Rob Cardwell Male CF4504
H08 Ange Lowe Female CrossFit Brendale
H08 Melitta Springer Female Little CrossFit
Heat 9
H09 Nicky Watson Female CF4504
H09 Nikita Vasallo Female CrossFit 4115
H09 Nikki Llyod Female CrossFit Geebung 4034
H09 Beck Stephenson Female Little CrossFit
H09 Elyse Smith Female CrossFit  4051
H09 Phil Curry Male CrossFit Brendale
H09 Edward Tuigamala Male CrossFit Triginta
H09 Rebecca Jones Female CrossFit Contessa
H09 Stephanie McCorkle Female Duality
H09 Renee Hutchison Female CrossFit Dropbear
Heat 10
H10 Rhyce Peach Male CrossFit 4017
H10 Tim Hollingworth Male CrossFit Grunt
H10 Rosie Leaney Female
H10 Rylee Dobson Female Duality
H10 Taylor Pearson Female Goodlife
H10 Samantha Nash Female Little CrossFit
H10 Samara Farnsworth Female CF4504
H10 Sarah Soden Female CrossFit Contessa
H10 Scott Carter Male CrossFit Geebung 4034
H10 Renee Clerke Female CrossFit 4115
Heat 11
H11 Necole Wolf Female CrossFit Triginta
H11 Sharla O’Connor Female Little CrossFit
H11 Stacey Williams Female CF4504
H11 Stacey Campbell Female CrossFit Contessa
H11 Scott McIntyre Male CrossFit Grunt
H11 Tanja Hooper Female CrossFit 4017
H11 Tanya Farrell Female CrossFit 786
H11 Victoria Wyngaard Female CrossFit 4115
H11 Tegan Francis Female CrossFit Logic
H11 Therese Djokovic Female CF4504
HEAT First Name Surname Gender Affiliate
Heat 12
H12
H12
H12 Tina Young Female CrossFit Magnetic
H12 Tracey Sargent Female CF4504
H12 Trevor Ferguson Male CrossFit 4115
H12 Vanessa Anderson Female CrossFit Geebung 4034
H12 Michelle Valori Female CrossFit Contessa
H12 Wayne Brunton Male Little CrossFit
H12 Zara Cull Female CrossFit Triginta

Meet The Crew…………..Kelsie

Kelsie is one of our fun 5am crew and she has been with us for a few months now.  Her improvements during that time have been outstanding and we love her always positive attitude and willingness to give anything a crack.  She has recently completed our 4 Week Pull Up Strength workshop and already has noticed some solid improvements.  Here is a little of her story:
1. What brought you to CrossFit in the first place? 

I’ve always been into fitness and the gym but could never quite stick to something long term. When I joined CrossFit I was definitely very nervous and had no clue what to do but I knew if it involved weights I was excited to start. The main reason I joined was to get myself out of my comfort zone and start achieving things I never thought I could do.

2. What was your first impression? How has that changed? 

My first impression was that this is very overwhelming and how on earth am I ever going to be able to do these kinds of movements and also thinking all these people are going to judge me.  It’s now been nearly 4 months since I joined and my first impression has completely changed. Learning the movements and practicing them has helped me better myself and I feel a lot more confident in the movements and as for the other members they are the most encouraging and supportive bunch of people I have ever met.

3. What was your first highlight?

Being able to do a pull up during the CrossFit Open this year. It was the only one I was able to do but it made me very proud of myself.

4. What are you working towards now? 

I’m working towards being able to do pull ups, double unders and also to be able to run longer distances.

5. What’s your favourite CrossFit 4504 moment so far?

It would have to be by far competing in the CrossFit Open. I don’t think I have ever pushed myself to the limits I did at during the Open. It’s amazing what your body can do when you put your mind to it.

Meet The Crew…..Lee

Lee has been with us for almost a year and in that time his transformation has been outstanding.  He’s gone from being ‘a CrossFit sceptic’ to a full convert.  He started with us having seriously limited range through his shoulders to now being able to achieve and maintain a front rack position which is pretty solid.  He has a fierce determination and works hard to apply the coaching cues, and is such a positive engaged member of our community.  Here is his story in his own words:

1. What brought you to CrossFit in the first place? 
Tracey, my wife and I have generally always trained together, through functional fitness and power lifting gyms, unfortunately I had two rounds of adhesive capsulitis (frozen shoulder) once in both shoulders which has derailed my training twice.  During the last round Tracey decided to try out CrossFit because we weren’t getting what we needed at other gyms and personally being discouraged by not having full motion in my arm and probably an unhealthy scepticism of CrossFit I opted out.  She enjoyed it so much though and spoke so highly of CF4504 that when a “Bring a friend for free” week came up I cautiously attended.

2. What was your first impression? How has that changed? 

I was struck by the positive atmosphere as well as the confidence that Head Coach Lisa instilled in her knowledge and commitment to safety and good form in the box.  I expected CrossFit to be a little out of control and reckless, my only exposure having been YouTube videos mocking it and vague warnings from people that it was unsafe.  I was really surprised at the measured approach to the workouts and Lisa’s comprehensive knowledge on power lifting which as I said gave me the confidence to start permanently, LOL fortunately this has not changed.

3. What was your first highlight?

I don’t know if it’s fair to call it my first highlight though it’s something that was probably on my mind as I began at CF4504.  When I first started, I couldn’t put the pvc pipe that we use during warm up behind my head as my shoulder range wouldn’t allow for it.  About a month or so ago I noticed that I can now, with no pain.  This has allowed me to back squat for the first time in five or six years and is opening me up slowly to a whole range of movement that I just haven’t been able to do.  I think overall that’s been my biggest highlight and one that’s been a work in progress since my very first day, there’s still a little way to go but it means a lot to me.

4. What are you working towards now? 

After a slight disagreement with a wall ball during the “Kelly” WOD I decided that Kelly is my nemesis and I shall be prepared to face her towards the end of the year when she raises her horrible head again at the box.  I turned 40 a short time ago and promised that I’d be in the best condition of my life (not a very high bench mark granted) so I’m committed to working towards that as well.

5. What’s your favourite CrossFit 4504 moment so far?

I’m sure this is supposed to be about yourself but I’m going to say that my favourite moment was watching my wife deadlift her personal best at her first amateur lifting competition as part of the CrossFit 4504 team. I mean don’t get me wrong I was proud of all the awesome women competing from the box that day but Tracey is not just life partner but also my training partner so it was huge thing to see her achieve one of her goals. Apart from that it’s too hard to pick one, but I have plenty to choose from and they mostly involve working alongside some really awesome people as they continue to kick arse (shout out to 6:00am class).

Meet The Crew……..Tara

Tara has been training with us for almost a year now and has grown so much in both physical strength and her mental strength in that time.  It has been amazing to watch her transform into a strong confident person who doesn’t let anything derail her determination.  She trains with her niece Trinity and together they make our 630pm class awesome fun.  We sat down and asked her to share a little of her CrossFit journey so far:
1. What brought you to CrossFit in the first place? 
I have always liked fitness but needed motivation to get myself back into it. CrossFit seem to have everything that I was looking for…so I decided to take that jump.. best thing I have done!
2. What was your first impression? How has that changed? 
After my first class… I was totally hooked.. I just loved the possibilities that lay ahead for me!! Now, I see my own progress but also the other people around me that are taking their own journey and the support in the Box makes it an awesome way to train!
3. What was your first highlight?
Have to say my first highlight was when I could get my first toes-to-bar… totally surprised me that I could actually do something like that!
4. What are you working towards now? 
Working towards… well really just want to continue getting stronger and healthier and look forward to continuing reaching mile stones with the harder elements of CrossFit.
5. What’s your favourite CrossFit 4504 moment so far?
Just got my PB in Deadlift of 105kg… didn’t think I would be reaching those weights!!
Well Done Tara!!  We love having you at CrossFit 4504 and part of our amazing family!  Can’t wait to help you smash some more goals and have fun doing it!

What Do You Value?

One of the most conversations I have with people is about the cost of a membership at CrossFit 4504. I truly understand that our service may be a luxury for most people.

However, I started thinking about things a bit deeper and realized that although a CrossFit membership may take a bit of rearranging in your budget, it is most likely not as out of reach as you may think.

Life comes down prioritising values. Our truths and needs determine our choices. For example, I see people going out on Friday and Saturday nights, and I am willing to bet they spend on an average of $30-$50 each night (Over $200.00 a month),which is more than your CrossFit membership right there.

So, if someone values their weekend social life more than they do their health and wellness, then making this choice might be a difficult one.  Don’t get me wrong we aren’t saint’s who never go out and enjoy ourselves but what we teach is balance and consistency.

And if we delve into some unhealthier habits like smoking which can cost an average of $50-$75 per week and is simply shortening your lifespan and inhibiting your wellness.  The equation is clear, well if you value your wellness it is.

Consider what you can do in life if you are not healthy. You are on your way to diabetes, high blood pressure, high cholesterol, and other related diseases which can be caused or accelerated by not living a healthy life style.  Also you may struggle to keep up with active kids and friends meaning you become a spectator in life, that’s not much fun really.  Your exercise triggers your mind and your vitality. I am not selling you a get fit quick scheme but a life of feeling good all the time.

At CrossFit 4504 our classes work out to $8.33 per class, which when you consider it is very much like a small group PT session, where you could pay up to $30-$40 per session, the value is obvious.  It is also cheaper than most boot camp classes at $10-$15 per class.  The CrossFit 4504 difference is the level of programming, personal coaching, care, follow up and support/guidance given to all our community as part of your membership.

Our classes are capped to 10 people and you get that personal guidance from a coach who is only interested in you progressing safely and consistently.  Also unlike the globe gyms where space is oversold because they KNOW that you simply won’t use your membership, they count on it, we WANT you in class!  Not at the gym? You will hear from our coaches to see what we can do to help.  You aren’t that faceless number to us, we know your story, we know your family and we actually care.

It all comes down to return on investment. Are going to invest in yourself, and make yourself a better version of you? Yes, CrossFit 4504 does that. Surround yourself with likeminded people who have a concern and vested interest in your health. Think about the last 5 people you have interacted with; can you say that they are in that role?

Choices come down to what we value. Value things that are important in the long term and I am willing to bet you will find yourself prioritizing your health over anything else.

You are worth it.

The CrossFit 4504 Difference

Not all affiliates are the same. There can be vast differences in each box. When choosing an affiliate you need to look at all aspects from the culture of the community, to the programming and the coaches to see what suits your needs.
Look around and see what the class sizes are? Is everyone packed in like sardines? Does the coach know you’re even there some classes? Do you receive specific one on one cues doing a class? Is the community warm and inclusive? Is image more important than function? Are you taught how to move your body effectively and warmed up before each class?  Does anyone notice when you don’t show up?

At CrossFit 4504 we are a dedicated CrossFit box committed to the founding principles of CrossFit. Everything we teach comes back to those principles.

We offer over 38 classes each week in our timetable to give you ample opportunity to get your sessions in. Each session runs for an hour and is fully coached meaning we guide you through a warm up, we teach the movements for that day, we coach you through the workout and then take you through stretching and mobility at the end of the session. You aren’t simply left to your own devices to try and figure out what you should be doing.

The focus of our coaches is optimal movement and we encourage our team to perfect their technique before adding load or intensity. Our programming is carefully structured to help you get the most from each session and to make continual safe progress.  Our members continue to grow stronger each session and increase their work capacity and have a heap of fun doing it!!

We offer levels of programming within each class to suit all levels from elite to beginner and everyone in-between. Our classes are fun & challenging and most importantly safe. We don’t overcrowd the classes and cap numbers to ensure all members receive personal coaching each session.  Whether you are our newest member or most experienced you still receive the same care and attention every single class.

If you aren’t in classes you can be sure you are missed and that our Head Coach Lisa will check in with you to see how you are and what we can do to help you.  Every member is a valued part of our community.  We want you here and training not just paying for space you don’t use.  We are engaged and invested in your progress and no goal big or small is unimportant.

Our community is thriving and supportive and each member is accepted and welcomed. Everyone receives the same attention regardless of their ability. It’s a place when you can pursue your goals and be encouraged and supported every step of the way.  There are no big egos, just everyday people trying to be the best they can.  No one cares what size you are, what you wear or whether you come first last or somewhere in-between in a WOD.  All that matters is you gave it your all and your fellow crew have so much respect for effort.

So come and try the CrossFit 4504 difference today. Our focus is you and helping you achieve a full healthy functional life.

Training – A Great Way to Beat Stress

Everyone knows that regular exercise is good for the body. But exercise is also one of the most effective ways to improve your mental health. Regular exercise can have a profoundly positive impact on depression, anxiety, ADHD, and more. It also relieves stress, improves memory, helps you sleep better, and boosts overall mood.  No matter your age or fitness level, you can learn to use exercise as a powerful tool to feel better.

Training is not just about how fast or how strong you are. People who exercise regularly tend to do so because it gives them an enormous sense of well-being. They feel more energetic throughout the day, sleep better at night, have sharper memories, and feel more relaxed and positive about themselves and their lives. And it’s also powerful medicine for many common mental health challenges. Our members at CrossFit 4504 find the regular sense of achievement they get from our classes boosts their self esteem as does the fun of training with friends.

It’s a powerful depression fighter for several reasons. Most importantly, it promotes all kinds of changes in the brain, including neural growth, reduced inflammation, and new activity patterns that promote feelings of calm and well-being. It also releases endorphins, powerful chemicals in your brain that energize your spirits and make you feel good. Finally, exercise can also serve as a distraction, allowing you to find some quiet time to break out of the cycle of negative thoughts that feed depression.  We see this happening every day in our gym, even our coaches can speak first hand how working through depression was assisted by their regular training and the positive supportive environment in classes.  Our Head Coach Lisa has gone through depression herself and can speak honestly about it and understands the challenges that are faced.  She also experienced first hand the benefits from her CrossFit training when she was at her lowest.

Sometimes when you’re suffering with stress, depression or anxiety the hardest part can be getting a new program started.  It can be overwhelming and daunting.  Here are some steps that can help you get started and take the pressure off yourself:

It’s okay to start small. 

When you’re under the cloud of an emotional time and haven’t exercised for a long time, setting yourself huge goals like completing a marathon or working out for an hour every morning will only leave you more deflated if you fall short. Better to set yourself achievable goals and build up from there.  At CrossFit 4504 our coaches can work with you on an achievable goal and schedule that is manageable and we can build on that.

Focus on activities you enjoy.

Any activity that gets you moving counts. That could include throwing a ball with a dog or friend, walking laps of a local lake or park (the weather has been stunning for this lately), or cycling to the park.

Make exercise a social activity.

Exercising with a friends or family will not only make exercising more fun and enjoyable, it can also help to motivate you to stick to a workout routine. You’ll also feel better than exercising alone. In fact, when you’re suffering from a mood disorder such as depression, the companionship can be just as important as the exercise.  Find a group of community where you feel supported and included.  CrossFit is different in that you aren’t just a faceless number and no one knows or cares if you are there or not.  We in fact do notice and do care, and we also want you to have fun while you’re here.

The hour you spend in class with us should be the best hour of your day!!  No matter what is going on outside the gym in your every day life this is your hour to focus on you and have our coaches focus on you.  You don’t have to be the adult, boss, mum, dad, whatever, you can be you and use that time to find strength within yourself you didn’t know you had.  This is your time!!  Start today!!

 

Meet the Crew…..Nim

Nim is one of our crew with the biggest smile and most positive attitude we have ever seen.  She is always working hard to learn skills and apply coaching cues.  She has been with us for a while now and we love seeing her continue to grow and achieve.  We asked her to share some of her thought about her experiences with CrossFit.
1. What brought you to CrossFit in the first place?
I competed in the Game On Games Day (CF4504 beginners competition) in 2016, and I loved the atmosphere, the people and the level of intensity of the WOD’s. The price was really attractive too. You quickly learn that you’re not just paying membership to show up at classes – you are welcomed into the CF4504 family, and you get ongoing support and encouragement from the coaches and other members. I love that they’re capped at small classes. It’s more personal, and the coach actually notices if you’re there or not.
2. What was your first impression? How has that changed? 
CrossFit gyms are known to be full of ego’s and aggressive competition, so I was really amazed that this one wasn’t like that at all! Everyone is so humble, encouraging, and positive. It doesn’t matter what level of fitness you’re at, you always get support and encouragement from the other members. I remember feeling so welcome at my first class – my sister, best friend, and Mum have since joined and told me they felt the same.

Nim judging her mum Lynda in 17.4

3. What was your first highlight?
Doing a ‘toes to bar’ for the first time ever. I was so shocked and excited. I don’t think I wiped the smile off my face for the rest of the day, and I sent the photo to all my friends and family claiming to be Australia’s new CrossFit champion hahaha. They didn’t believe me for some reason…
4. What are you working towards now? 
Always working towards getting stronger and faster, but my goal this year is to get my first unassisted pull up. I’m going to get it!
5. What’s your favourite CrossFit 4504 moment so far?
Definitely being able to participate in the CrossFit Open this year! I love that every single member could get involved and felt included, and the atmosphere at the gym every Friday night and Saturday morning was just incredible. 17.4 was probably my favourite – I had my sister, best friend and Mum there with me, participating and pushing each other to do the best we could. The last heat of 17.4 was so awesome! Lisa (coach) vs. Sares (admin) went head to head in the last heat, and smashed through those 55 deadlifts at RX weight – showed us all how it was done! Best ever!
Awesome work Nim!!  We love how CrossFit can be shared by families and friends, and in fact you’ll even make a heap of new friends when you join.  Experience the CrossFit 4504 difference today.  Start Here

A Beginners Tale

We can tell you all day long how amazingly easy we make it for you to start CrossFit with us at CrossFit 4504.  However we thought it best if some of our amazing members shared their story with you themselves.

Joy started CrossFit in late 2016, she talks with us about how she started out.  We also shared her perspectives in a recent Meet The Crew post.

For anyone too scared to try or wondering what it’s all about this is a great story.

You’ll see that YOU CAN start CrossFit. Experience the CrossFit 4504 difference today.