The Open…A Perspective

Every year the CrossFit Open rolls around to much fanfare, excitement, nervous and endless anticipation about what Dave Castro has planned for us. Note if anyone can tell me about the Koi fish please do!!!

As an athlete, coach & affiliate owner I am able to see the Open from many different perspectives.  I understand the nerves and apprehension of an athlete and wondering how the hell I will do the WOD, I feel the expectation of being a coach and wanting the best for my athletes and the pressure of keeping up with everything as an affiliate owner.

Today though I want to share some thoughts as a Coach and how I see athletes reacting pre and post WOD.

Athlete Briefing 17.2

I totally understand the feeling of nerves and possible loss of bodily functions with nerves, I truly do.  I wrote a post about my first Open experience in 2013 and my concerns about even overcoming my own body’s specific bio mechanical challenges.

However something I learned it that I was not defined by that WOD result.  Me as a person was far more than just 5, 10, 20mins of my day and a heaps of exercises.  What defined me as a person is far more than that, how I treated others, how I treated myself, was I good to animals and kids, was I healthy and happy and so much more.

When I walked out of that box, good bad or indifferent the greater world truly did not care.  I had to let go of defining myself by my physical capacities.  As a coach this has been a massive learning for me.  If I expected that I should be better than my athletes and if not I was a shit coach then this was going to be a long hard road.  I’m not the greatest athlete and never will be, but that doesn’t define me as a coach.  I won’t be able to enter a score for 17.2 due to my biomechanics, which largely can’t be changed for some movements, the athlete in me thinks that’s shit, and as a coach I wish I could, but I move on and be the best coach I can be.  It doesn’t define me.


The one aspect I don’t enjoy seeing during the Open season is amazing people feeling less about themselves because they compared where they are at to others.  Comparison is the thief of joy…end of story.  Where you are is where you are, and that is just at this point in time.  In 12 months you will have moved miles forward.

Many of my athletes have been training for less than a year. And if I had said to them on day 1 in March they would do 50ft of walking lunges with 10 or 15kg dumbbells, a heap of hanging knee raises and then some dumbbell cleans followed by a whole other round of this, and THEN more lunges and THEN they would have 4 or 5mins to try to a pull up they would have not believed me.  Most could not even hang from the bar for a few seconds, and handle more than a 3kg Dumbbell let alone lunge to standard.

If I had put an athlete in front of them on day 1 who did this very workout they would have stood in awe and thought that person was incredible.  Yet now it’s them and they don’t see how far they have come, they just see what they couldn’t do. As their coach my heart bursts with real and genuine pride, admiration & respect for their efforts, and at the same time it breaks because they don’t see it themselves.

Any skill requires time, effort and work.  Those committed to being better will set a course of action and allow me to guide them and put in the extra work needed.

At the end of the day, the Open for most of us is truly just another WOD.  It is simply a place marker for where you are today in your fitness journey, not your life journey.  That’s an important separation to make.  In another year you WILL be fitter, you WILL have new skills and you WILL have grown on many levels.

Don’t lose focus team, don’t give in because of one perceived ‘bad’ workout.  To give some balance there are many people in the world that would give anything to just have the opportunity to do a simple WOD.  But because of factors they can’t change like health or physical incapacity they can’t but they would give anything for just one moment to feel like you do and have the chance to try.

So switch your focus from what you can’t to what you DID, celebrate the win for what it was. And use the can’t not as something to dwell or or be down about but to fuel your focus and drive to continue to grow.

You’ve Got This!!  I believe in your infinite potential.

Coach Lisa


Why Do We Coach

The coaches at CrossFit 4504 love what they do. They are passionate, committed and excited to bring out the best in our community. They love to serve and help our crew become all they can be. And why?

They do it for the smiles of achievement, the small wins & the giant leaps. The challenges overcome and seeing the brave fights to be better.

If you’re tired of being forgotten or invisible then come experience the CrossFit 4504 difference.

The Value of a Good Warm Up

A solid warm up is often one of the most overlooked elements by athletes as they prepare to train. However a good warm up prepares you for success in your workout and a better overall performance.

At CrossFit 4504 we structure our warm ups carefully for each class to ensure the key elements to be used in the daily WOD or strength work is targeted as well as prepping the entire body for work.

Here are some reasons behind WHY we warm up:

1. To Prepare Your Body to Perform

We want you to get the absolute most our of every training session, from improving your Snatch skills to stringing together double unders or improving your Fran time. By engaging your whole body with our dynamic warm ups, static stretching, mobility drills, burpees and full-range joint movements, you will perform much better in class and be prepared for anything that comes your way!!

2. Injury Prevention

I have said it several times and I’ll say it again: Your Safety is Our Priority. We are, in fact, obsessed with you not only performing well, but also staying injury-free. Injuries can be physically and emotionally devastating and keep you on the sideline, not to mention halting your progress. That’s why we don’t warm up with heavy weights or 100 pull ups. If you are injured it affects all aspects of your life and we don’t want that. The goal of CrossFit 4504 is to have more people moving better, not filling the Physio offices.

3. Literally to Warm You Up

Warming up vigorously increases the ability of the circulatory and respiratory systems to supply oxygen to your body’s muscles. In time, they become more efficient and so do you. We use exercises like Star Jumps, Skipping, Running, Jumping, Burpees to elevate your body temperature, raise your heart rate and prepare your central nervous system for action.

4. ‘Grease the Groove’

This is where we firstly teach & reinforce proper technique with the PVC drills for barbell movements. Our warm up contains elements that serve as foundation for more complex movements and we all understand the importance of learning & practicing proper technique.

So don’t skip your warm up!! You can enhance your warm up by coming to class early and working on your mobility so you are really ready to perform. Come and see a coach if you don’t know what drills to do. If you just dawdle through your warm up you aren’t getting the most out of it and won’t get the most out of your workout!!

We believe in what we do and we want only the best for our community..

Are You Bored?

Are you sick of going to gyms and bootcamps where you do not feel valued or just a nameless face? Sick of crowded gyms where people are slamming weights to boost their egos? Are you looking for somewhere that can provide training that is tailored to your level of fitness? Looking for a place that understands your wants and needs, so training becomes fun and not a pain?

Would you like a child friendly facility where your children can come while you focus on your health and wellbeing? Immersing yourself within a community that has the same goals as you do. Here at CrossFit 4504, we provide all of the above and so much more.

We know your time is precious and our sessions are maximised to ensure you get the most of our each one, and most importantly faster results.

If you want to change your body shape to become lean & fit then we can help! The added bonus you will also get is joining and becoming a part of a community with others who have the same goals. You can expect a raise in strength, (without getting bulky of course) and be surrounded by coaches that scale the sessions to suit your current stage of fitness! By doing this, you can also expect a raise in your energy level, brighter moods and create a love for training instead of hating it.

You will also be introduced to an online support group where you can share thoughts and maintain accountability.

If this sounds like something you could benefit from, contact us to claim your FREE Intro Class!