Why We Aren’t the CrossFit Games….and why WE ARE!!

At the moment there is a lot of excitement because the quest to crown the Fittest on Earth has just begun for 2018 with the CrossFit Games underway in Madison, USA.

These events are the pinnicle of CrossFit the sport and showcase the incredible abilities of our finest athletes.

Tia Clair Toomy & Mat Fraser are fighting this weekend to retain their titles of Fittest on Earth

But to those of you who have yet to try CrossFit it can seem kinda overwhelming and intimidating right?  Seeing these sculpted athletes performing super human feats can let you think well that’s not for me.  I can’t do that.  We get it and we know how it feels.

However when you peek behind the curtain of our affiliate you can see we are very different to the sport of CrossFit.  We train our athletes in the CrossFit methodology, but just for 1 hour a day, in a balanced program that will help them achieve well rounded fitness and wellness.  Sure our workouts look similar but everything is scaled to suit every single athlete. CrossFit the Sport is different is some ways to CrossFit the training methodology.

There are though, many aspects where we ARE the CrossFit Games, and those are what we are so proud of and set us apart from a globo gym.  At the Games there are thousands of fans willing the athletes on to new heights of achievement.  The athletes themselves will themselves for just one more rep, to push harder and do more than they have before.

In our affiliate, far away from the lights of the Coliseum in Madison this weekend we are filled with athletes striving to be their best, striving for that first pull up, to run 200m without walking, to do a push up on their toes.  And right behind them are our coaches and community cheering them on and willing their progress.

This weekend at the CrossFit Games a female athlete, Cassidy Lance-McWhirter was finishing an event, her placing was finalised whether she made the lift or not.  She was almost at the time cap and was pretty much done after failing a lift a couple of times.  The other athletes, her competitors urged her, on the greatest platform we have, to try, to try again, not for them but for herself, for all she has worked for. They stood as one and cheered her, as did the crowd.  She took a breath and fuelled with the belief and energy of those around her she made the lift.

2018 Games: Lance IE6 No Quit

Cassidy Lance-McWherter had fifth pace locked up, but she didn't care. This one is for the crowd. #CrossFitGames.

Posted by The CrossFit Games on Friday, 3 August 2018

In our little affiliate we see the same support every day, the coaches won’t let you quit on yourself and your fellow athletes won’t let you quit.  The encouragement is always to do one more try, to focus your energy, and when you don’t believe borrow some of ours.

Oh and one more thing we share with the CrossFit Games……..we are filled with athletes.  Athletes of all shapes and sizes, abilities and goals.  But athletes nonetheless.  We celebrate their success and we pick each other up when we fall.

So yes we aren’t the CrossFit Games, but in many positive achievable ways we are and we love it.

What does a CrossFit Athlete Look Like?

What does a CrossFit athlete look like?

Posted by CrossFit on Saturday, 4 August 2018


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Soul Food

With the cold weather setting in, it means that soups and casseroles are making their way onto the weekly family menu. Winter calls for hearty, warm and filling foods, soul foods. Here are some of our favourite recipes, which are both satisfying and nutritious that you can add to your weekly rotation this winter!

Using the slow cooker can be a very time efficient way to help you prep your meals for the week, allowing you to make meals in a larger batch and freeze for later.  This is a great way to ensure you always have healthy meals on hand for those nights where you don’t feel like firing up the stove!

Chicken Curry

This delicious chicken curry has all the flavours of India and is sure to warm you up! An easy stove top recipe.

Slow Cooked Beef Barley & Vegetables

Slow cookers are the busy person’s saviour, pop this on in the morning and enjoy a hearty dinner with minimal effort.  This Slow Cooked Beef Barley & Vegetables is full of goodness and easy to prepare.

Oven Baked Sausage Risotto

This budget friendly oven baked risotto is so versatile, with substitutions possible for whatever you have on hand basically.

Sweet Potato Coconut Curry

Sweet potato and coconut are a match made in heaven, this slow cooker vegetarian curry won’t disappoint the tastebuds!



Beating the Winter Blues

Winter is here and with it comes cooler weather, darker mornings and warm & tasty comfort foods. Coupled with the self-realisation that half the year has passed and maybe you are not where you wanted to be, or even just where you think you should be, this can sometimes mean that motivation tends to drop off in winter.  Even though we are lucky here in Queensland to have a relatively mild winter we still have those really cold days where everything would seem easier from inside a doona!!

But winter is going to keep coming every year, and being healthy, fit and happy isn’t seasonal. It is a constant and ongoing process, regardless of the season.  The keys to achieving long term wellness is learning to work within the seasons we have and having a solid consistent routine.

So, if the cooler weather has you feeling a bit blue, here are some tips to get you back on track.

Tune your alarm  

If you’re an early riser, change the tune on your alarm. Nobody wants to get out of bed in the dark and cold so a monotonous beeping tone! On the other hand, it is much harder to roll over if your favourite song or upbeat tune is pumping!  And once your alarm is gone you will find it easier to get up and going if you have already laid out your training gear the night before, so no thinking about what to wear or searching for that missing sock, just jump up and go!

Get some new gear

Reward your efforts for braving the cold with some new gear! A new hoodie or beanie serves a practical purpose but will also help boost your mood and have you looking the part!  We all love the feeling of some new gear and this can give you added motivation to jump into a class so you get to use that new kit and look great while you do it.

Train for an Event

After winter comes spring. And spring brings with it an array of fun runs, marathons and obstacle races and events. Buy a ticket to an event and keep your winter training in check with your upcoming event in mind!  An added bonus is the plethora of events that even happen during winter so there are small things to achieve along the way which will help keep you firing along.

See the big picture

Winter is 3 months of the year, (or if you live in Queensland about 2 really cold weeks). That’s it. 12 weeks roughly. It won’t last forever. Keep going.

Remember your WHY

Winter is the perfect time to take a moment to check in on your goals and remind yourself why you train. Is it for general health and fitness? To improve your quality of life? Be an active parent? Time for yourself? Whatever the reason, and however it correlates to your goals, remember that. Write it down if need be and put it somewhere you will see it every day!

One of the big reasons our that, even in winter our early morning classes here at CrossFit 4504, are still full of smiling happy faces is the Community.  Surrounding you with amazing likeminded people, great coaches and knowing you will have an awesome class makes it so much easier to get yourself moving.  When you know your gym buddies and coaches are waiting for you each day you have that little extra push to get up and head to the gym.  You never feel as if you are battling through all alone.

If you want some help to beat the winter blues, and get into a new routine, contact us today!

Register below for your FREE 7 Day Trial

Exercise for the Mind, Body & Spirit

We speak a lot in our blog posts about how CrossFit builds strength, endurance, speed and flexibility. We also speak of the strength it builds in a mental capacity. But this week, we are going to talk about mindfulness.

This doesn’t mean we are going all Namaste on you – though yoga is a great tool to use in becoming mindful. Mindfulness is not necessarily meditation either. Mindfulness is taking note of the now. Paying attention to the present moment you are in and becoming very conscious of your environment. We often get so caught up with where we have to be, what we’ve done and what we should be doing that things can become overwhelming. Practising mindfulness, even for just 5-10 minutes a day, can help you to handle the stressful situations that life throws at us.

Meditation is the art of taking mindfulness to the next level. It requires practice and there are now many apps (ironically) which can assist you and guide you through various forms of meditation. You need to set aside specific time to meditate properly. If you don’t think you have the time, or the patience, try these other ways of practising mindfulness…

  • Go through the motions

Pay attention to an everyday task that you would perform at an almost subconscious level – like brushing your teeth. Concentrate on the motion of your hand, how the bristles feel on your teeth, the smell of your toothpaste. Take note of your breathing – the rise and fall of your chest. Notice how grounded your feet feel holding the weight of your body. Simply concentrating on each step and how you react is practising mindfulness. Focussing on the NOW can help you prevent being caught up in other thoughts that may threaten to overwhelm. Try it – make a cup of tea, tie your shoes, do the dishes! And concentrate on each step you perform in the task. Mindfulness!


  • Write a thank-you list

There is much to be thankful for in life, including life itself! We all have many things we appreciate in our lives, but when do we take the chance to express them? Think of all the people who help you and love you, the fact that you may have limitations but can still use your limbs, your eyes or your voice. That annoying little word – gratitude – is one which we should all take time to use. Being thankful helps us to be mindful.

  • Eat!

Eat? Well I do that every day, you might say. But how about choosing a meal where you sit and focus solely on each morsel which enters your mouth. Pay attention to every time your mouth opens and closes and picture the food travelling into your stomach after you swallow it. Eating is a privilege that most of us take for granted. Eating healthy, nutritious food will refuel your body and prepare you for the day ahead.

  • Observe

The beach is a great place for this – but so is your local shopping centre! Just sitting and observing the world around you without judgement brings you to the present moment. Watch the sand fall through your fingers, listen to the waves as they reach the shore. Pay attention to your breathing and the warmth of the sun. it’s no wonder how many of us feel connected to the ocean – it almost forces us to be mindful, every time we are there.

These are some easy ways in which we can practise being mindful. There’s also another way….

Training. Training can be mindful time as well.

And that’s what we want for the members of CrossFit 4504. We want our crew to come in, leave their worries at the door and focus on what’s in front of them for the next hour. The feel of the barbell in their hands. The weight of their body resting in the soles of their feet when they’re at the bottom of a squat. We want them to notice the breath that flows in and out of them as they strain to make a lift or finish a WOD. Laying on the floor afterwards, muscles pulsing with blood and exertion, sweat dripping from their pores, endorphins coursing through their bodies. We want our members to enjoy this moment. Take great fucking pleasure from it in fact. Because it means they’re alive! Something we want them to experience and appreciate every day.

We want our members to believe in themselves when they walk through our doors – with the belief of a community right behind them. They are happy to see each other – supporting one another in striving to lift to their own blend of greatness.

Sure, some things don’t work out – well, sometimes LOTS of things don’t work out! But by becoming mindful of the present moment, our members can reassure themselves that they are here. That they are loved. That they have made it this far in this life that constantly throws surprises at us. That they appreciate finding something that will help them experience these moments more easily.

This is why our community is THE MOST important aspect of our CrossFit box. Sure, our coaches are important and highly valued. So is our equipment and facilities.

But the community?

It’s what we appreciate the most. We want people who are supportive, understanding, encouraging. We want people who give it their all, no matter what their level of skill is. People who inspire and perspire! We want people who treasure the time they spend in each class they attend. Who celebrate others’ achievements and love to be proud of their own. We want people who like to have a laugh, leave nothing in the tank, who understand the value of a hug or a friendly slap on the back. People who hold out their hand to be helped off the floor – and who are met by a dozen more who are wanting to help.

These are the people we want in our community – and we are so thankful that we already have them. So many of them!! They help each other practice mindfulness by enjoying the present moment. Celebrating and commiserating with one another, but paying attention to what is happening in the time they spend in class.

Mindfulness can seem impossible and overwhelming to achieve. But it doesn’t have to be. Use your every day tasks to practice being mindful. Train in a mindful fashion. Appreciate the now. The present is a gift – and it’s the only time to make the most of what you are doing…NOW.


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

Making it Count

Winning is great if you’re that way inclined. It gives your ego a little stoke. And in the land of CrossFit, a PB for a time or rep-based WOD can definitely be taken as a win just as much as lifting heavy things. Good job. Gains made. Forge ahead.

Some of us also like to have ‘friendly’ competition with our mates during classes. Also great – it’s a lot of fun and bragging rights are yours if you come out on top.

Just one thing to make sure of – stay true to your current level of standards and complete the WOD as prescribed by your coach. So if you’re claiming RX for a WOD, do your utmost to ensure RX standard for Every. Single. Rep. If you’re scaling with partial range of movement, then bust your ass to hit that range for Every. Single. Rep.

If you finish a WOD knowing you could have squatted deeper in some of your thrusters, for example, yet you still counted them – is your score correct? Or say you finish Fight Gone Bad with a rep added here and there and you still claim your score as legit – is your score correct? You will not have a true score and any claim of success is false. Jack Shit really. Fair enough, you may really want that PB or you are so close to beating your mate that you want to make sure it’ll happen. But has it really happened?

Is it really a win or a PB if you KNOW you deliberately cheated?

Because that’s basically what it is. A deliberate action to alter your score. There are a few ways that athletes do this in a CrossFit WOD….

  • Shaving Reps

If a WOD says 21-15-9, that’s what you do. It’s not 21-13-8. Now, truthfully, some of us are so gassed during a WOD that we can’t get enough oxygen to the right side of our cerebrum – that’s the counting side of our brain! – and as a result we occasionally end up miscounting. This is not cheating. It’s an honest mistake and when it happens, we usually admit we lost count somewhere in there at the end of the WOD.

But when you KNOW what you’re doing by only grinding out 8 pushups instead of 9, or running 180m instead of 200m, that’s when you will be labelled with the ‘C’ word. (Cheat – that’s the ‘C’ word we’re referring to here!)

  • Incorrect Time

Say you finish the WOD in 8.53 but you notice that ‘Baz’ in an earlier class recorded a time of 8.51. So you think to yourself ‘Ah, it’s only a few seconds’ and you record your time as 8.50. Boom Baz! I finally beat ya! Sad thing is – you didn’t beat Baz at all. You actually got beat twice…once by Baz and then by yourself. Stick to the clock. It’s there for a reason.

  • Adding Reps

Count with me ‘1,2,3,4,5…’, not ‘1,2, miss a few, 17,19,20…’ Adding reps can be one of the easiest mistakes to make during a WOD. It’s hard enough to keep track of your next movement in a tabata sequence, let alone remember how many reps you’ve achieved. Write it down. Use tally marks. A number clicker. A counter for every 10 reps. Don’t just estimate you’ve done 23 reps. Chances are it’s only 22 and you’ve given yourself extra credit. Then there’s those who deliberately add reps on to their score. This rockets you to the leaderboard of the cheater category. It’s not a cool place to hang out.

  • Compromising Technique

This is a big one in many CrossFit boxes around the world. Sure, you’ve completed all the prescribed reps and been honest about your times. But were you honest about your technique? Did your wallball shots hit depth and target for every rep? if not, did you repeat the reps which you failed? What about your air squats? You know that you pumped 50 out in record time. But did you hit the depth you know you’re capable of?

In truth, movement standards are easily lowered when pushing through a WOD. The more fatigued you become, the more likely you are to count that dodgy pullup as a rep. You know, the one where your chin is at the same height as your eyebrows. And again, you may think you’ve hit prescribed depth for your thrusters as as you tire. It feels just as deep and painful, but fatigue has set in. Your coach will tell you to get deeper so you know the feeling of depth under fatigue.

Training with lack of discipline in regards to movement standards is also heading down the path towards injury. Performing movements with poor technique is quite often how this happens – and then it’s no PB for you until you have recovered from injury.

In your haste to finish the WOD or beat your mate you sometimes compromise technique. Don’t let it become a habit. Bro reps aren’t acceptable. Be disciplined. Hit the movement standard that has been set for you. Every. Single. Time.

Yes, the WOD may suck. You may be falling behind, your mate is kicking on ahead, or that PB has become a distant memory. You just want it to be over. We get that.

But cheating?

Who are you really cheating?


Don’t treat yourself that way. Cheating is a bad habit to get into. It’s lazy. And it’s really not fair to the rest of your CrossFit community. Alter your WOD result and you can be 100% sure that it will be noticed by someone. You may think you’re getting away with it or that it doesn’t matter because it’s just a workout and you’ve still got some benefit from it anyway.


It may feel discreet to you, but trust us, it isn’t. Cheating during a WOD shows about as much discretion as Cameron Bancroft with some yellow sandpaper and a cricket ball. There are eyes everywhere. Your coaches will notice. Fellow members will notice. And when they do – their opinion of you as an athlete – and maybe even a person – will diminish.

While you may still gain physical benefits from working out dishonestly, you will not gain friends. It is not fair to the majority of your community who are honest during each WOD. They work hard to maintain technique and count correctly. It’s something they’re proud of and it gives them great satisfaction and mental strength. This is where you are cheating yourself. Treat yourself and your results with honesty. Place integrity over all else and work your butt off. We can guarantee you will gain far more admiration that way.

If you are someone who knows they may cheat in some way during a WOD, make it a goal to change your behaviour. It’s easy to drop a rep, or go sloppy on technique. Don’t take the cop out. Forget the scoresheet. Don’t rip yourself off. Maybe you can create a ‘post-cheating’ PB chart. The real deal. This one will give you much greater satisfaction if you do it right. Then you will know you’ve earned the right to enter a score that you’re proud to brag about!

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

Program Update

I’ve created this blog to help you, our athletes understand where our programming comes from – in order to help everyone understand how our goals for the box are really the same as your personal goals!  Having been around CrossFit boxes, seeing AND being, everyday people working on their fitness for more than 7 years, I know that our goals and how we get there vary by degree and not by kind.

Here are some of the basics that everyone should know and understand well:

  1. CrossFit is an all-inclusive, general and broad strength and conditioning program that aims to improve your GPP (General Physical Preparedeness).
  2. CrossFit is defined as Constantly Varied, Functional Movements executed at High Intensity with the overall purpose of increasing fitness.
  3. Fitness is defined as an increase in work capacity over broad times and modal domains. Work capacity can be measured by how much weight you move, how far you move it and how fast you can move it.

Now – take a step back from all that information and remember that in CrossFit we look to improve your strength, power, speed, cardiovascular endurance, stamina, agility, balance, flexibility, coordination, and accuracy.  All 10 of those general physical skills are equally important and weigh in on how we program for you.  (You might have seen these words plastered around the rig!!)

So, how do I program for CrossFit 4504? Here it goes….

First, I believe in the CrossFit methodology whole heartedly.


I break our year up into blocks which start at the end of the Open.  Everything is designed to prepare you for the following years Open.  These are called Meso Cycles.  Each of these blocks lasts around 3 months.

Cycle 1 Strength

Our focus is building a solid strength base to help you progress and be less prone to injury.  You will notice that the loads are heavier both on lifting days and also in the daily WOD.  Each of our major lifts works on their own Macro Cycle of 12 weeks.  This allows us to test movements regularly throughout the year so you’re always able to see progress rather than waiting extended periods before retesting components.

We are almost done with our heavy work for this cycle.

Cycle 2  Endurance

Our focus here is building an engine – so increasing the volume of work you can do.  The WOD’s will be slightly longer and still heavier loads.  This builds a strong foundation for increasing your work capacity.  Our heavy days here will include longer sets and accessory work like pauses and tempo work, to build muscular endurance.

Cycle 3 – Intensity

Our focus here is putting your strong body and solid engine to work FAST.  We lighten the loads, and shorten the time domain so you should see an increase in your capacity to get work done faster.  Our lifting days are lighter and more technique based, while still working to maintain our strength progress.  Here you might see you lifting PR’s become smaller than in the first Cycle.

Cycle 4 – Skills

Our focus here is to build towards the Open.  So whilst we are working on your skills throughout the year we really have a big emphasis on those most likely to appear in the Open.  We repeat Open WOD’s and keep pushing that intensity piece.  Our longer WOD’s will drop off during this phase and will appear fortnightly rather than weekly.  Lifting is focused around barbell cycling and efficiency of movements.

Like an Onion… Layers

Within each of these Meso Cycles there are smaller Macro Cycles of 2 week blocks where the specific programming intent is mapped out, for example for a Strength Cycle

Sunday WOD

Monday Squat (This can be any variation)

Tuesday Press

Wednesday Pull

Thursday Core/Gymnastics

Friday Long WOD

These movements can be a stand alone lifting day OR incorporated into a WOD. The options are endless.

Within these Macro cycles are a MICRO weekly cycle which is where I build the daily WOD specifics.

Below is a snapshot of what a completed week would look like:

Within the daily WOD’s I look to achieve balance so we aren’t always doing the same thing so varying up the times and loads, rep schemes and combinations.  Yes there are times when we focus strongly on one area for a week like you might see a lot of legs etc

I try and vary the days we do certain things, so that, for example, we aren’t always training strength on a Monday/Wednesday/Friday schedule.  That way this allows for members to not miss out of elements despite having different training schedules across the gym.  Over the Macro of the 2 week cycle if you are training consistently you should still experience most elements eg a squat, a press etc.

Skill Work

I program a lot of accessory type movements (eg not the primary lifts of Clean, Snatch, Deadlift etc but variations of them), to help increase our overall strength and also help prevent injury as we focus on getting better body positions and strengthen the smaller stabiliser muscles.

Cycling the assistance work is important and lets us translate the strength we´ve been building into the Olympic lifts.

Skill Work is important to help your overall progress as athletes, and we incorporate this in varying forms to help you get to those long desired skill goals like Handstands or Pull ups.  On that note however for you to progress faster you need to continue working on the progressions outside class time.  See a coach for some tips!!


Let’s face it we all want some results for our hard invested sweat and effort.  As a community we have many different goals.  Not all of you have goals relating specifically to your numbers in training. And that is awesome.  You are training with a true purpose, being driven by something more than just the number on the whiteboard.

However there are many things that come into play to help you achieve your overall wellness goals

At the end of the day, our goals are all important and can be reached using CrossFit.  Remember that what we do is CONSTANTLY varied.  The idea is to not know what is coming at you, but to get to the point where you are prepared for everything and anything.  Don’t think that you need to squat more, when in reality deadlifting and pressing are just as important.   I read an article one time that said that the gym that has multiple people deadlifting over 200kg is probably one of the LEAST fit gyms.  It probably means that they put a huge bias on deadlifting and would suffer in any of the other tests of physical skills that are important.

Conversely if all we did was the high intensity work you would very quickly become overstrained, move slower, be more tired, grumpy, sore and unmotivated.  Over the last 2 weeks I have added in way more WOD’s than usual as a response to some comments about needing more intensity, and as a coach I did this so you could see the effect it has on you.  People are coming in daily being sore and tired and flat.  Definitely not what we want for you.  You should feel energised from your training.  Balance is key.

At the foundation of any program however should be nutrition.  You can’t run a high performance machine (That’s YOU by the way!!) without the right fuel.  You need to eat a good balance of protein, good quality carbs from Fruit and Veg and servings of good fats to help your body perform.  Greg Glassman said it best in his World Class Fitness in 100 Words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups,  dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.

Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.

Routine is the enemy. Keep workouts short and intense.

Regularly learn and play new sports.

I hope this ‘little’ overview has given you some background behind the programming and intent of our programming.  It may seem random at times but as you can see there is a fair bit of science behind what I do to try bring out the best in you all, and help you be the best you can be.

If you have questions please reach out and ask away!!!

Comfort..the Enemy of Success

Hands up who feels comfortable with their current efforts at training? Do you desire to be better or do you just show up for the sake of it? Seeking comfort is normal for the majority of people – it’s human nature to find security in reaching levels that are familiar to us. We’ll often begin with a burning desire to reach a certain level – not too high – usually a level that’s attained quite easily and quickly. Which is fine. But what happens next? Do we up the ante and reach even higher or do we play if safe in the comfort of our current levels?

Why do so many of us hold back?

  • We place limitations on ourselves –

Why put yourself in a box? Self definitions are our biggest limitations. Closely followed by the definitions or limitations others place on you. And you listen to them!

Who says you have to be a 1 rep wonder on strength days?

Who says your box jumps will never happen?

Who says you are never going to improve your running?

Or your pull ups/double unders/thrusters/snatches/muscle ups/career prospects/love life/underwear choices….blah, blah, blah, we could be here all day naming limitations people place on themselves.

Don’t be limited by what you THINK your place is. In life and in the gym. If you start a sentence with ‘I am’ then you have already done so. Let go of what you think is expected of you. Let go of what your expectations of others are. You can only do you. Ask yourself who you are, where you would like to be and WHY. Think about this in terms of your CrossFit training…Why do you want to lift a certain number or make a certain time in a WOD? Is it because you want to be stronger or faster than someone else? Think again. Work on becoming stronger and faster – for you. To push those limitations you have on yourself. Sure, use others as inspiration to help you strip away those labels and step out of your box. Every time you step into the ‘Box’.

  • We stick with what is comfortable –

We touched on this at the beginning of this blog. Comfort = Security to many people. By staying within the boundaries we have placed on ourselves, we know our capabilities and our predicted stress levels. We can reach our comfort levels with reasonable confidence and perform without fear of looking stupid or making mistakes. But once you reach a level of prolonged comfort, you are cutting off so many opportunities.

Mistakes are amazing!!

They help us grow as people. Mistakes in your training methods work in the same way. Just as you remember every little success you have, so should you remember your mistakes. Because if you learn from them, they will make you a better athlete. Your coaches are there to ensure your mistakes don’t lead to continued poor technique or injury.

You are there to make mistakes, to learn.

To miss those lifts or fall on your arse. Probing the outer edges of those boundaries your mind has set. With the support of a good CrossFit community around you.

Comfort is for bedtime!

So how do we go about pushing those so called limits that we have set for ourselves?

  • Find confort in the Uncomfortable –

If you’re comfortabe the majority of time during your CrossFit classes, you need to change something. To really grow as athletes – as people – we need to be ok with going to those places where we know things will get sucky. While security and comfort are human requirements, we also need stimulation and the ability to stretch ourselves. If that seems scary, try just one thing at a time. Take the risk. Risks are, well, risky – we know. But just think of all the new ‘levels of comfort’ you reach by trying!

  • Make a bucket list that pushes your mind and body –

Say you’ve always wanted to take singing lessons. You have no desire to be on Broadway, but you’re scared that you’ll sound more like a bansaw than Aretha Franklin.

So what? What does it matter? Do it anyway!

Your teacher can always wear earplugs and you could contain your performances to your nightly shower. But you have tried something new! You have created new stimuli for your mind and your body. Replace singing with box jumps or squats or pull ups – anything at all and ask yourself, WHY NOT? Why the hell not?

Don’t be so afraid of failure that you won’t even attempt something you’ve always dreamt of doing.

“Everything you want is on the other side of fear.”

  • Courage + perseverance = strength

Have the strength to not only push your boundaries, but smash them into oblivion! We will never know what we are capable of until we push against our limits. Great things happen on the edge of our limits, so have the courage to lean on those edges a little. The walls of our mind can be stubborn, so perseverance and a little extra pressure may be required in many instances.

Endurance, speed and strength all have self-imposed limits. And we’re not talking about comparison between yourself and others here. It’s about pushing the boundaries of what you THINK you can achieve. But if you have the courage to push these boundaries just a little every time you train – you will surprise yourself with what you actually can achieve. You will also find yourself with the STRENGTH to push a little more.

Pushing ourselves out of our comfort zone in all facets of life can seem daunting. Because we don’t know the outcome. But it’s worth trying. Because if we try, we will become closer to realising our potential. As an athlete. As a person. And whether you experience failure or success, the fact that you have had the courage to push yourself means you’ve already succeeded in extending your limits.

Don’t die wondering – step outside of your comfort zone. Today.

Rest…..It’s Part of the Program!!

CrossFit training is addictive! Just like any form of exercise where you can feel its benefits coarsing through your system, once you start seeing results you just want to keep going. Every day. Towards a stronger, fitter and healthier version of you. But training intensely every day is not ideal. Even if you’re a Games athlete. Someone who has their training outlined for them. Nutrition planned. Supplements supplied. Physio and massage appointments mapped out. You get the point. Even these athletes need rest and recover to maximise the full benefits of their training. Same, same with us average CrossFit athletes..but perhaps even more so. Yes, it’s fantastic that you see results with your training – and we want it to remain that way. Here at CrossFit 4504 we don’t want our athletes to fatigue to the point where they can’t maintain technique. Where their core becomes unstable. Where the potential for muscle overuse and therefore, injury, increases. If all your body gets is intensity after intensity without rest it will become stressed. Pretty soon you won’t see progress. Your body will be too stressed to care.

We want our members to train at least 3-5 times every week. And so we program accordingly. Our classes are almost always deliberately lighter in terms of volume of work. We generally program to focus instead on intensity, strength and technique in one daily WOD. This allows our athletes to focus purely on the WOD programmed and perform to the best of their ability while still receiving the full benefits of what has been programmed. While members are encouraged to attend at least 3 classes a week, they are also asked to rest after 6 days in a row. Why?

Because resting is just as important as working out.

CrossFit training involves a lot of resistance work. In order to build strength, we first have to break down muscle tissues. This literally causes microscopic tears in our muscles so that they can expand and become…well…stronger!

Rest and recovery are vital components in building strength, endurance and muscle. Rest allows your muscles, your nerves, your bones and all their connective tissue the time to rebuild.

How much rest or recovery?

Well that depends on a few things. The intensity of your workouts, for one. Also, factors like your age, current level of fitness and training experience. Ideally, you want to allow time to recover well but not lose any gains that you have made. Talk with your coach about any soreness or health concerns and they can help you decide on the best training routine for you. The CrossFit Prescription as outlined by Coach Glassman is 3 days on 1 off 2 day on 1 off.  Again athletes are encouraged to make this work with their schedules.

While 1 day of total rest per week is recommended to all of our CrossFit 4504 athletes, we are also huge advocates of active recovery.

What’s the difference between rest and recovery?

Rest (or passive recovery) would basically consist of something like Netflix and chill (very important), whilst active recovery consists of low to moderate levels of exercise.

When we explain active recovery to our crew, we mention things like –

YOGA – great for flexibility and breathing technique

LIGHT RESISTANCE TRAINING – emphasis on LIGHT! As in 30% of your 1RM

ROMWOD – if only to listen to the soothing sounds of Daniel Head!

FOAM ROLLING/LACROSSE BALL/BARBELL RELEASE – basically any method of releasing the tension from your muscles. Warning…this will hurt!

LIGHT, STEADY JOGGING/RIDING – one pace, for around 30 minutes

MASSAGE – get someone else to inflict the pain, helping to relax those aching muscles

BUSHWALKING – become one with nature! Good for your mind, body and soul

SWIMMING – with no joint impact at all, this is a fantastic active recovery exercise.

So why active recovery though? Why not make rest days just total rest all the time?

Blood flow.

Active recovery will stimulate blood flow to your muscles and all those connective tissues that have been broken down. This will increase your recovery by circulating nutrients to help muscles repair themselves. Active recovery will also flush out lactic acid and other waste products which build up during high intensity training.

Incorporating active recovery, complete rest and adequate sleep into your training routine will enable your body to receive the full benefits of CrossFit. Flushing out your system with good old H²O and maintaining healthy nutrition will also assist your recovery. Most importantly, listen to your body. For whatever reason, there will be times when you require more rest and recovery than usual. You can still attend training – but lighten your load. Talk to your coach and drop down in weight, lower the rep scheme or the level of skill. Just for a few days, or a week. Your body will benefit. Both from the active recovery and the continuation of your training.

We are committed to looking after the CrossFit 4504 members. Which is why – even though we love their faces – we will quite happily tell them to Bugger Off!! Depending on each athlete and the intensity of each week, if they are noticeably struggling or have trained 6 days straight, they will be encouraged to rest. We want our athletes to continue to enjoy their training and firmly believe that rest days and active recovery will ensure they do so.

So, reap the rewards of the high intensity training methodology of CrossFit. But think about options for active recovery. It will help you recover and reset, ready for another week working towards a fitter, stronger and healthier you.


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

Struggling with your Health….Let Us Help You

This is Rob. Rob is a doctor, so we can’t show you his face!!

G’day Dr Rob!

Dr Rob loves CrossFit & CrossFit 4504 – and he knows how beneficial exercise can be for overall health. Read below to find out more….

People often correlate exercise with trying to lose weight – and it is a great factor in aiding weightloss. But more and more studies are showing however, that in terms of dropping weight, your diet and nutrition hold far greater importance.

So why do we exercise? To gain strength and fitness? CrossFit is an awesome training method in terms of becoming stronger, faster, fitter and more agile.

But there’s another reason why exercise is a vital ingredient to good health…it is a proven way to reduce the risk of chronic disease. How cool is that?

There are people who swear they can’t afford a CrossFit membership, or that they don’t have time to workout. How about this? Add the extra cost of a large coffee to your daily budget. Except don’t drink that extra coffee. Put it toward a CrossFit membership. And here’s the super cool part….it will save you a shite load of money in the long run! Because chronic diseases are currently the most expensive of all health problems- and they are also the most preventable.

Meet Lazza…Before joining us in January 2018 he was drinking 6+L of Coke per day. Gave it up the day he joined and uses that money to afford a membership.

Just 40-60 minutes a day of heart pumping exercise is perfect for not only preventing chronic disease, but will significantly aid in managing and reducing symptoms associated with the common chronic diseases listed below.

Diabetes (Type 2)

Physical activity is an important step in treating Type 2 Diabetes. Exercise makes it easier to control the sugar levels in our blood and people with Diabetes have way too much sugar (or glucose) sitting in their veins. Your muscles use the glucose in your blood when you exercise. It gives them energy which in turn lowers your blood sugar levels and helps maintain that level.

Now most people who are diagnosed with Type 2 Diabetes are also overweight, which can make exercising a very daunting prospect. We cannot stress enough the need to consult your doctor before jumping straight into an exercise training program. But we can also tell you this…CrossFit is a training methodology which is perfect for the shit-scared beginner who knows their capabilities will be limited. Each movement can be stripped back, altered and suited to each individual athlete!

Heart Disease

Want a healthy heart? Make it strong! As our lifestyles have become more sedentary, Heart Disease has risen to be one of the leading causes of death in developed countries. Now there’s a First World Problem for you!

Exercise counteracts Heart Disease by not only increasing your heart’s strength but decreasing the strain on your heart. Get your blood pumping and your blood pressure will be lower, your circulation much improved and your levels of good cholesterol will skyrocket. And good cholesterol is the business you want in your body for your brain, your hormones and your cells to do their jobs properly.

Don’t be scared to try CrossFit as a form of exercise if you suffer Hypertension or Heart Disease. Slow and steady wins the race and gadgets such as heart rate monitors will ensure you exercise within a range that’s safe for your requirements.


It really hurts to move when you suffer from these debilitating chronic diseases. And normally, you would assume that placing extra weight on affected joints would lead to further problems, wouldn’t you? Studies have in fact proven the exact opposite. Regular exercise, particularly weight-bearing exercise is now a known combatant in regards to both preventing and aiding musculoskeletal diseases. By increasing strength, flexibility and mobility you can reduce pain associated with these diseases and move more freely into old age.


The National Cancer Institute released a report from an extensive 11 year study on the effects of exercise and cancer. During that time, they studied a broad range of participants (aged 19-98) and examined many forms of cancers in over 1.4 million people.

Experts drew quite a few conclusions from the study – most importantly that physical activity was found to “have far reaching value for cancer prevention.” And for those who are suffering or recovering from cancer, exercise is a fantastic way to aid in positive emotion, regaining self control and keeping your body strong.

Cancer is a chronic disease close to many of us and to know that we are fighting it every time we exercise enables us to maintain our health and confidence in our bodies.

So if you currently suffer from a chronic disease and are looking for a suitable form of exercise, come in and talk with one of our CrossFit 4504 coaches. We are always happy to sit down with you, liaise with your doctor and design a program that’s safe for you. We are passionate about getting you moving to the best of your ability.

And for those who don’t suffer with chronic disease but know they need to start down the path of exercising more regularly? Come and see us! Start slowly – be kind to yourself. But also be prepared to work hard to prevent the potential onset of disease in the future. If you do something now, we are able to teach you how to give yourself the best possible chance in preventing or delaying chronic disease.

We’re all so busy with our lives that we sometimes forget to look after ourselves. Make the time – for your own physical and mental health. A 30 minute WOD is only 2% of your day. A 1 hour class is 4%.

Four. Percent. Of your entire day!! That’s not much in the grand scheme of things. Most of us would spend more time than that on social media or watching TV. Turn off your gadgets – just for a little while. Make time for you.

Listen to Doctor Rob and see for yourself how beneficial CrossFit can be in terms of your overall health.

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

Lacking Motivation? Let Us Help

We talk a lot about motivation. How to achieve it. How to maintain it. Motivation ensures you show up to training even when you don’t want to. Or does it? What happens when you lose motivation? And it will happen. ‘Ole ‘Motivation’ goes and hides somewhere in that vortex that’s usually filled with missing Tupperware lids, left-footed socks and vanishing hair ties!

Then what are you left with apart from right-footed socks? (WTF?)

You still want results from your training right? You don’t want to go backwards in your fitness levels, your weight loss or your muscle gains.

So what gets you moving when you don’t want to train but you know you should?


Just one word.

Now coaches can’t really hand out discipline in the true sense of the word (even though some may like the idea of having a box full of disciples!) Most of us aren’t children anymore and are big enough and ugly enough to make our own decisions. But this isn’t the type of discipline we’re talking about anyway. In terms of training regularity, technique and integrity, good CrossFit coaches can only encourage discipline in an athlete. Discipline in each athlete comes down to self-regulation. And sometimes you really have to be strict with yourself. Self-discipline in training will keep your results ticking over until your fickle mate ‘Motivation’ decides to return. Discipline can be achieved in the following ways…

Routine –

Maintaining a routine is vital to discipline, particularly when motivation is missing. Your training routine should look somewhat like this…

Exciting hey? We never said discipline was exciting. It’s just something that has to be done.

If you know you train better before heading off to work, set your alarm and make it to that 5am class. Yes, it’s winter and it’s cold and the doona is your best friend. But how good is the feeling of a cold, steel barbell at 5am? Ok, so not very fucking good, especially when your fingers are frozen and jar with every movement…Seriously, how do you early crew do this every day? Aaaahh…that’s right! Because you are disciplined!! Because it’s part of your routine. And even though that doona coaxes you to hang out for more ‘snuggle time’, you realise that your arse will not make it to class if you give in to its sweet nothings and don’t get up and go.


Find a class time that suits you. It could be different for every day depending on your other commitments. Just don’t forget to include CrossFit training to your list of commitments. Because you have made a commitment to yourself to achieve results. To make improvements. To take time for yourself. To learn discipline. CrossFit 4504 offers 8 class times every weekday for our members to choose from and work into their daily routine.

Direction –

We all train to improve, don’t we? We want to improve our fitness. Our technique. Our physical capabilities. Ultimately we want to challenge ourselves over the course of a week, a month, a year. To make note of our weaknesses and take pride in our strengths.

Direction is all about pointing yourself towards where you want to be and working out how to get there. If you have a goal you’re working towards, you’re going to need direction on how to get there. It may be a program for slowly improving your fitness, progressions toward your first pull-up or a nutrition plan designed for your body type, some sort of strategy so you now have that direction mapped out for you. Discipline comes from following that map as closely as possible in order to achieve results.

Now there are many different directions you can travel in the CrossFit training world. Start with something simple. Take into account factors such as your current body composition, mobility and fitness levels. Talk to your coaches and come up with a ‘map’ on which direction you want to head to with your training. You may even be able to visit more than one place on your CrossFit travels just by heading in a certain direction. Having the discipline to head in that direction will help you get there sooner. And seeing results might even lure the elusive ‘Motivation’ back from the vortex!

Fun –

Showing discipline doesn’t mean your training will always be dull and boring. The exact opposite is our greatest hope for all of our members at CrossFit 4504. Now usually motivation and fun go hand in hand, don’t they? So how do you maintain that sense of fun if you currently have zero levels of motivation to train?

Simple! Train somewhere you enjoy being. With people you enjoy being with. In a supportive community filled with others who will encourage you and make it easier for you to show the discipline you require. Sharing a chat and a joke with your community before tackling a WOD helps. Laughing and complaining about it afterwards helps too. Knowing that others share your pain and understand your frustrations makes turning up to class easier. There will always be people you enjoy hanging with and on days where motivation is lacking if you provide the discipline, they’ll provide the fun.

Believe it or not, asking for feedback from a coach can also be ‘fun’! Stimulating conversations in regards to your training can encourage you to rediscover lost motivation. Making slight changes can also make training more enjoyable. It may be something as simple as a technique variation, mobility exercise or different scaling option. A change or refocus that will leave you feeling satisfied that your training does matter and that you’re still achieving – even though you may feel flat.

Motivation is a feeling, but it won’t always be around. Discipline, on the hand, is a trait which has to be learned. Discipline seems harsh, but it is not punishment. It is hard, but it’s a vital quality to improvement and accomplishment. And when it comes down to it, discipline is something only you can achieve. Sometimes it takes a lot of bloody effort to be disciplined, particularly if your CrossFit training hasn’t been offering the motivation that it normally does. But ‘Motivation’ will return. When it’s finished sipping Pina Coladas on the beach with Mrs ‘Left Sock’, ‘Motivation’ will burst back into your life and ask what the heck you’ve been doing. Then you can introduce ‘Motivation’ to ‘Discipline’ and be like “You 2 can get to know each other while I get on with being bad ass!!”

CrossFit 4504 encourages discipline from our athletes. Regular training sees more definitive results and greater satisfaction in their training. We provide our members with many routine options, direction and loads of fun and support from within our community. A perfect environment for learning the art of discipline.

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