It’s More Than Just a Rig…..

CrossFit 4504 installed a brand new rig built by the team at Maverick Strength & Conditioning  this week and boy, are we excited!!

Sure, we’re excited because we have new equipment and we all love shiny, new toys. But this rig stands for something much more significant. It stands as a validation. A tangible testament to our existence as an affiliate. “But it’s just a piece of equipment!” we hear you scoff. “Gyms get new stuff all the time.” Well, yes, that’s true. But here’s where the significance lies – it’s been a long term goal for Owner and Head Coach Lisa to be able to supply the CrossFit 4504 team with a quality new rig. Symbolically, it also signifies to our members that we’re here to stay. A new rig is a pretty flash and pretty expensive piece of equipment, so once it’s in place – it ‘aint goin’ nowhere! And if the rig ‘aint goin’ nowhere, then neither are we! A major milestone finally achieved.

Catching onto the symbolic meaning yet? Whilst our old, second-hand rig served us extremely well, it had run its course and no longer fit with the premium CrossFit experience we endeavour to provide to our members. “Uh…congratulations, I guess” you might say. “But what’s it actually got to do with my fitness? Apart from being able to use it when I train at CrossFit 4504.”

What a great question!! So here’s our answer –


It’s got everything to do with your personal fitness journey. Bear with us while we make the correlation. When you embark on your CrossFit training, you have fear, excitement, anticipation. And you also have all these ideas of what you’ll be able to achieve in your training and what a total badass you’re going to become. Which is awesome.

Whether you acknowledge them or not – in the back of your mind will be goals or milestones that you want to reach. And whether you acknowledge it or not – reaching a goal validates your efforts. It makes you stop and think ‘Wow, look how far I’ve come from when I first began.’ Achieving goals in life motivates you to continue, to strive for more.

Some goals are easily attainable within the first few months of CrossFit training. Things like completing your first RX WOD or reaching the correct depth for a wall ball. Lifting a certain weight or nailing that first Double Under. Whatever it may be, reaching these short term goals lifts your confidence and maintains your motivation. An awesome feeling!

But what about those goals that are a little further out of reach? Something you really, really want to achieve and you know that if you put in a lot of hard work that you’ll be close to achieving it. A movement, a WOD or a milestone, that if accomplished, will make your CrossFit existence worthwhile. It might be running 5km continuously, or finally mastering a pull up or muscle up. It’s usually in the back of your mind…and you subconsciously use it as a benchmark to your performance. You might put in a lot of hard yards to try and reach this goal and you want it so much. But it always seems just beyond your capabilities – just out of reach. You want it so much that several times you almost give up totally. So close, yet falling again and again at the final hurdle. ‘Don’t give up – Get up,’ you might tell yourself. So you do. Bruised, slightly broken and a little scarred, you continue to fight and not allow yourself to be defeated. This in itself is a major achievement – to find strength you never knew you had. To keep fighting against all the doubts and fears. You’re already a champion if you have the power to do this. But then you achieve what has been in your subconscious for so long. And you’re elated, relieved, emotional and ridiculously proud all at once. Validation.

Pretty intense right? And maybe a little dramatic? But this goal analogy is tied to CrossFit 4504’s new rig. Something which was only dreamed about year after year and almost given up on so many times. Yet subconsciously always there as something to strive toward. Monumental evidence of our ongoing success. Years of planning, hard work and tears are behind our new rig.  A huge milestone for CrossFit 4504 as an affiliate and a significant validation of our existence.

CrossFit 4504 is a very proud affiliate and we love our members to share in that pride. Being able to provide our amazing community with a premium piece of equipment proves to our members that having goals is important and are always worth pursuing – even the ones which seem just out of reach. Keep working hard – and your strength will astound you.

So come and check out our brand new rig – we think it’s pretty sexy! And we’re even more proud of the community behind it. They make the almost unachievable a reality.

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

Here’s to Strong Women

Last Thursday the world celebrated International Women’s Day – a time to celebrate the women in our lives and recognise the ongoing fight for equality and fairness experienced by women around the world.

It’s also a time to value the strength of women – both mentally and physically. CrossFit 4504 is filled with amazing, strong women and we’re proud to say how honoured we are to have them as part of our community.

Women’s fitness has changed dramatically over the past century. From the early 1900 minimal movement machines –

To the phenomenal movement of today’s CrossFit WODs –

It’s fair to say that today’s women in fitness are totally badass!!

Strength training for women is no longer about just being buff or skinny. It has become more about gaining confidence, building strength and proving that women really can do anything. We’ve had many wonderful women walk through the doors at CrossFit 4504 who at first had very little belief or confidence in what they could achieve. Speak to these same women 6 or 12 months later and they themselves are amazed at their success. Success, not only in the form of the results they are getting through their training, but also in their personal lives as they realise that YES they are strong, YES they are capable, YES they are in control of what happens to them.

It’s such an empowering feeling. Just to know that you have the strength to pick a heavy item up on your own. To be able to hold something over your head and realise which muscles are being used – because you’ve performed such movements in CrossFit classes. To carry all those fucking grocery bags inside in one go!!

The women in our community have our support. They also have the support of the men in our community who are ridiculously proud of what our women are achieving – and hats off to our guys for being genuinely supportive, amazed, and even envious at times.

The older we become, the more important strength training is for our health. Women can lose up to 5% of their lean muscle tissue per decade starting in their 30s. If you can begin strength training NOW, in a safe environment, your body will thank you in the future. The more muscle you build, the faster your metabolism becomes. This makes it easier to maintain a healthy weight range. It also reduces the risk of diseases such as diabetes, heart disease and osteoporosis – which are all risks to women as they age.

Movement is important, but so is correct movement. CrossFit 4504 focuses on correct movement and technique. This will help your body in the future and help prevent joint and muscle issues.

There are 3 movements which we love to see our women getting stronger in. These movements involve entire groups of muscles and will help our women to improve in all facets of CrossFit.


The squat is an exercise which involves the entire body. Want to build muscle and become more toned? Then squat. Want to lose weight or find the meaning of life? Then squat!!

While the squat is something which is at first a natural movement to most humans, it becomes a movement that is quite often performed incorrectly. So many times, we see images of people squatting which make us cringe. Rounded backs, knees tracking in, butt winking – all NOT great techniques in performing an effective and safe squat.

Squats work your whole body. Obviously your legs are working, but your back muscles and core are also working hard to stabilise you and your arms are keeping a barbell or dumbbells in place. The athletes at CrossFit 4504 are coached in correct technique before being allowed to squat with weight. This is very important in preventing injury. Squats are hard work, but do them properly and your body will thank you in years to come.


The Holy Grail of lifting and strength training, the deadlift is one of the best exercises around to improve your athleticism, fitness, strength and muscle density. Much like the squat, however, the deadlift must be performed properly. We don’t want the women of CrossFit 4504 to end up looking like a one-humped camel or the Hunchback of Notre Dame. So once again we focus on – technique. Technique. Technique. A broken record, we know, but we actually care whether or not our athletes are able to walk in 10 years’ time. Weight lifting will always come with associated risk of injury, but if movements are performed with correct technique, these risks are greatly minimised. We have some badass weightlifting women at CrossFit 4504 and we’re proud to say that our injuries have been very minimal. Our members know that the moment their form breaks down, our coaches will let them know and their weight will not increase. If their back is rounding or their hips and knees don’t move together, then a coach will indicate that their weight may be too heavy.

The deadlift is vital in training total body muscle. All muscle groups are utilised in the deadlift, but particularly the posterior muscles of back, glutes and hamstrings. The benefits of a good deadlift session assist the CrossFit 4504 women in all facets of their life – even mentally. Get your head around lifting over 100kg from the floor and you can accomplish anything!!

(C) Greg Elkenhans

Strict Press

Think about pull-ups, push-ups, handstands and wallballs. Anything which comprises an overhead movement. Strict press is essential in building strength in assisting these movements.

Overhead movements are among the hardest for athletes to master. Yes, you are using your arms and shoulders to move the barbell, but you are also using your core, your glutes and your legs. The strict press is a great starting point in learning to lift overhead. CrossFit 4504 trains in strict press so our members not only get used to holding weight above their head, but to increase their strength in other areas.  A strict press will not only develop the upper body strength and core stability of our athletes, but will give our members the confidence to progress to more technical overhead movements such as push press, jerk, snatch and overhead squats.

Establishing a foundation on which to build is important to us at CrossFit 4504. Our ladies lead from the front and have built up substantial strength through their shoulders and midline. The difference it has made to their overall CrossFit training is amazing.

The women of CrossFit 4504 truly are some of the strongest we know – and not just physically. Their CrossFit training has helped them to become mentally stronger and manage their emotions, thoughts and behaviour in ways that will see them successfully make it through all that life will throw at them.

Thank you to the wonderful women who are part of our community – you are STRONG, you are FIERCE, you are BEAUTIFUL.


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

Finding your WHY…..

Why do you CrossFit? It’s a relatively simple question but people often find it hard to pinpoint an answer. Yet figuring out why you train can be a catalyst in how well you train and how to maintain motivation. Why…?

If you train for the wrong reasons, you will find it hard to keep going. If you ask yourself why you turn up to CrossFit, what is your response? Do you train to –?

  • Seek approval from coaches
  • Try to get tight buns!
  • Lose weight so that others will accept you
  • Try to get a 6 pack
  • Look more attractive

If any of these sound like you then you may end up struggling with your training. Every single one of the reasons above is what we consider a negative validation. Validation from others is a normal human emotion. We seek it – every day. But really, we should look within ourselves for approval. You will know if you haven’t been kind to yourself and your body. But looking for approval from others as the sole reason for training is not the answer. Why are you unhappy with the way you look? Generally, this answer will come to you because of how you think others perceive you. And because real life is not a Snapchat filter.

Finding a way to validate yourself can be a struggle. Yes, you may need to lose weight – but it shouldn’t be because of a need for validation from others. Looking more attractive doesn’t mean having a 6-pack, or buns of steel. Looking more attractive comes from within.

Ask yourself the ‘Why’ question again…

Think of how CrossFit training makes you feel. Put your hand up if you can answer yes to any of the following reasons –

  • Because I enjoy it
  • I want to be stronger
  • I am making great friends
  • To improve and maintain my health
  • It helps me to enjoy other activities
  • For my mental strength and character

These are fantastic reasons as to why you do CrossFit. Enjoying your fitness journey should be Number 1 on your list of ‘Why’ every time. When you are enjoying yourself, you will continue to push, to achieve your goals and set new ones. Set positive goals. For example, “I want to deadlift 100kg by this time next year”.

Boom! That will tick off at least 3 of the above reasons why you train.

  1. You will be stronger for sure.
  2. You will certainly have the strength and energy to enjoy other activities outside of CrossFit.
  3. Your mental strength and character will have improved – just by working toward that one goal.

Guess what? You may also lose weight, end up with buns of steel and have the approval of not only your coach, but everyone else in the box by working towards your goal! Changing your perspective on ‘Why’, benefits your training in more ways than one.

The beauty of CrossFit is that you can set yourself goals for every single movement if you want to!! Go crazy!

The crew at CrossFit 4504 have goals set for themselves too. We ask them to assess ‘Why’ they train and to name things they are proud of achieving. We are in the thick of the 2018 CrossFit Open at the moment and so many of our members have expressed how proud they are of themselves and their fellow athletes. We have many first time participants in this year’s Open and so many have already exceeded their expectations. And having fun while they do it!

The friendships made here at CrossFit 4504 have already been added to many of our members ‘Why’ list for training. Building confidence is another. Gaining strength, fitness, mobility, skills. All amazing reasons why we train. Looking good naked is not our focus – it’s merely an added benefit!!

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

The CF4504 Difference…..

Ever been to a gym where there are people everywhere? The line-up is 5 deep for the leg press machine and 40-50 bodies are hoisting 5kg dumbbells to the ceiling in every Pump class?

What about a small gym? One with less equipment perhaps, but with Trainers who take you through your program to ensure you get the most from your membership?

CrossFit boxes are much the same. There are some affiliates where big classes are the norm – with only 1 coach and equipment that gets thrown around in very close proximity to other athletes. These boxes are usually a bit cheaper to join. But have a think about why that is….

CrossFit 4504 is not a box like the one described above. We don’t just want numbers through the door – we want you to experience more from CrossFit, to enjoy your time with us. More bang for your buck, so to speak. We deliberately keep our class sizes small. This is why we do it…….

1. Better Coaching

This doesn’t mean we think our coaches are better than other coaches. There are plenty of amazing coaches out there. Although, just quietly, CrossFit 4504 Coaches are pretty awesome!

Head Coach Lisa is like a CrossFit GEEK and has a swag of quals, including CrossFit Level 2 certification, under her belt (this may be a powerlifting belt!!)

Senior Coach Lance is an Institution at CrossFit 4504 and along with his CrossFit Level 1 certification, brings many years of coaching experience to our box.

Our newest Coach Mic, is by no means new to CrossFit, having participated in every CrossFit Open since 2011 and has put his CrossFit Level 1 training to good use, bringing a huge amount of coaching experience to the box.

So, yeah, our coaches rock, but that’s not what we mean by ‘Better Coaching’.
Better Coaching to us is what you get before, during and after attending classes. Better Coaching is providing feedback for all athletes. Letting them know what they are doing well, what they can improve on and how they can improve. Better Coaching means eyes on athletes as they perform so that the feedback provided is accurate. CrossFit 4504 deliberately caps class numbers for this reason. You could be the greatest Coach in the world but you can’t coach properly if you have too many people in the one class.

Our Coaches INSPIRE the CrossFit 4504 members. Encourage them to push and reach new limits to become extraordinary versions of themselves. Our Coaches are proud of every athlete and realise that each one is different, with different aspirations, different limitations and that different results are inevitable. They know this because smaller class groups mean our Coaches can actively see how their athletes are responding to each movement. CrossFit 4504 Coaches will know your name and that you can burpee like a demon, but also struggle to maintain your core throughout overhead movements, and will adjust your workout accordingly. That’s Better Coaching – and that’s the quality you’ll receive at CrossFit 4504.

2. Building Community

This is another reason why we love the smaller class sizes here at CrossFit 4504. It has allowed our community to become very close. Everyone is included. And everyone is encouraged – by everyone! Hi 5’s at the end of a class are not something we’ve had to instil in our members…they just happen on their own!! Our members are genuinely excited for each other when they hit a PB or achieve something new. Or even when they finish a WOD that was particularly brutal for them. Our members know that they each possess different strengths and weaknesses, and that having the courage to turn up on GOAT day is a great achievement in itself.

The hugs come thick and fast at CrossFit 4504 – so get used to them!! Scared of finishing a WOD last? Don’t be – you’ll have others finishing alongside you. Cheering you. Willing you on to keep moving. Small classes doesn’t mean we have a low member base. Quite the opposite as the CrossFit 4504 experience is being tried and loved by more and more people every week. More athletes = more classes and more coaches. More chances to welcome more people into our amazing Crossy Community. A community which focuses on the quality of friendships as well as the quality of results for all our members.

3. Safety

There’s safety in numbers right? If you don’t want to be seen – sure. But if you’re paying money to be trained by qualified coaches then you’d want to be noticed, wouldn’t you?

It’s a fact that in large classes of more than 20, one Coach will never be enough to ensure the safety of all athletes who are training. Consider the equipment alone in a large class. Heavy weights being flung around in close proximity to other athletes. Too many people using barbells or kettlebells can end up injuring someone. Throw running in and out of the box and classes will be disastrous – and stressful! But there’s another factor of way more importance which can inhibit the safety for athletes during training….

Poor technique. Poor technique is the number one reason why CrossFit athletes injure themselves. If you aren’t squatting or deadlifting properly, you WILL injure yourself. The reason that CrossFit 4504 members are safer is because the Coaches eyes are on them for a large portion of the WOD. We won’t allow you to squat heavy until you can squat properly. You won’t be deadlifting 100kg until you can keep your spine in alignment. It’s that simple. We care about the health of our athletes. We don’t want their CrossFit experience to be plagued by injury or doubt. We want to build confident athletes who have solid technique. This creates a platform for them in moving to the next level. We offer progressions for every movement. From wall balls to handstands, every member at CrossFit 4504 will perform a movement to their current technical standard. That is why our classes are small. Our coaches can see the levels our athletes are at. They can assist our athletes in using progressions to gain confidence and move forward. In all movements. Our athletes are achieving things they never dreamed of even trying. Because they feel safe. Because we have established trust. Because they are offered the safety of quality technical training, where everyone is challenged to push themselves just a little bit further.

You may have noticed a common theme during this post. A word which was mentioned in each point and what we want our members to experience every day….QUALITY.

That’s the difference in our classes at CrossFit 4504. We place emphasis on Quality over Quantity.

Quality coaching, quality in our community, quality movement standards and safety.

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

Finding the Joy

Our blogs have been rather serious lately so we thought we’d lighten up a bit this week – and talk about JOY!

Now, we do have a beautiful member at CrossFit 4504 whose name happens to be Joy! And whilst she is the personification of her name – this post is not about her. (Sorry Joy, #spiritofcrossfit – we do love you though.)

The lovely Joy

This post is about the joy that you find ensconced in the word enJOYment. The value of happiness, having a laugh and finding joy in the company of others – one of life’s simple pleasures. The members at CrossFit 4504 are learning that enJOYment enhances their performance and their results. They also realise that just by coming to more classes, they are creating a positive energy around the box that is beneficial to all.

We work damn hard at CrossFit 4504. Our coaches, our admin team, our members. Being a badass is not as easy as we make it look!

Or is it??

Don’t tell anybody but we’ll let you in on a little secret…. The reason our athletes are constantly improving and classes are full almost every day…?

We enJOY ourselves! We don’t take ourselves too seriously.

That’s not to say we don’t train hard – we do. The amount of sweat, grunting and swear words left on the gym floor after a tough WOD is testament to that. Our members train like warriors, but they don’t bring ego to class. They train with intensity, but without arrogance or self–importance. Their results are important to them and to the coaches, but they are not more important than anyone else’s results. Laughter, gratitude, enJOYment – these are more important than comparisons.

We love a good laugh – and we love to hear and tell a good story. Some are a little more risqué than others, but they are relatable. Kinda like the stories you sit around telling your closest family and friends – and that’s what classes are like around here. We are a community who respect each other and are a little cheeky at the same time.

Our members can also get a little silly at times. Which is why you’ll find a respectable business man occasionally wearing unicorn socks!

And no-one minds if undies are worn on the outside when superheros turn up to WOD.

We have a laugh – just for the sake of laughing. And herein lies the secret. The joy our members experience is contagious! Like attracts like. It produces a great energy around the box and allows fears, worries and negative emotions to take a back seat. Obviously not everyone is joyous all the time – quite frankly that would just be fucking annoying! However the positive energy of others is felt by those who may be struggling. They know that they are surrounded by people who are caring and supportive. Even if it’s just for that one hour of class time – that might be the highlight of an otherwise shitty day/week.

The programming at CrossFit 4504 also allows for our members to take it easy every once in a while…

I’m sorry..WHHAAAATT??

“But you’re a CrossFit affiliate. Every WOD should be harder than the day before. If you program easy days, your athletes will go backwards. They won’t improve at all…”

We know right? Our members are disgustingly unfit and unhappy – we call bullshit on this one!

The days that are a little lighter in load or intensity – these are also the days that are lighter in mood. Buoyant. Uplifting. Walking on Fucking Sunshine! Haha… These are the days when the social aspects of our community are more important than the training – and it’s why we put up with Coach Lisa playing 80’s love ballads on Valentine’s Day! These days – where we still train, but a little more lightly – actually benefit our members and our community more than just continually grinding away. We know this for a fact, because we used to do it the other way. A massive amount of work each day – and our athletes were struggling to retain their JOY. We are proud to say we’re constantly learning and improving and our programming is a reflection of that. We are dedicated in finding the best way for our athletes to gain the most from their membership and the most from their experience with CrossFit 4504.

We reckon one F. Gump had it right. Life is like a box of chocolates – you never know when your Caramilk is going to be full of plastic!

So take every available opportunity to be JOYous now. Laugh at yourself. Laugh with others. EnJOY what you have now.

Show compassion. Experience JOY (not our Joy, she’s not that kind of lady)

Learn to take the good with the bad and celebrate in a community where enJOYment is our middle name.

CrossFit EnJOYment 4504!

Meh – we don’t think that will stick somehow. Let’s keep the enJOYment as our secret and guarantee it as something you’ll experience when you walk through our doors.

What Do We Look Like?

What does a CrossFit athlete look like to you?

My guess is you currently have a picture in your mind of someone like this…

Tia-Clair Toomey (Photo: Sunshine Coast Daily)

Tia-Clair Toomey current Fittest Woman on Earth

Or maybe someone like this…

Rob Forte (Photo CrossFit Games)

Rob Forte, Multiple winner of Pacific Regional.

Obviously these are VERY fine examples of Elite CrossFit athletes and we are proud to have them represent our country.

But now ask yourself this. What does an everyday, grass-roots level CrossFit athlete look like? Well certainly they could still look like the athletes above…but honestly though? CrossFit athletes could look like anyone. And here at CrossFit 4504 – they are anyone!

Everyday people doing extraordinary things. Which is why we love our community so much. Sure, we have some buff-looking and super athletic bods roaming our box. But the not-so-buff, work-in-progress and less athletic looking peeps are here too….and let it be known that they are smashing it!

So what do you need to have to become a successful CrossFit athlete? What are we looking for in our CrossFit 4504 team? Check it out –


Determination. Resolve. Purpose.

Whatever description you wish to use…we want athletes who will train with Intent. With aspiration. We want you to set goals for yourself and never give up on smashing them! We don’t want your sole reason for training at CrossFit 4504 to be become all buff and K-Dub-like. If that happens as a side effect while you’re crushing your goals – then good on you. The CrossFit 4504 approach is NOT about your physical appearance, nor about society’s ideology of an ‘athlete’. We approach our training a whole lot more holistically and a whole lot less superficially. Our focus has always been on helping you feel better. Healthier. Stronger. Fitter. Empowered.  To build your confidence, learn new skills, make new friends. We don’t get hung up on body image. We know that as our athletes become fitter and stronger and closer to achieving their goals that they will gain confidence. They also realise that their bodies can do amazing things – no matter what shape they are.

If our athletes train with Intent, with the desire to achieve their goals – we are super happy. And so are they – winning!!


Be excited. Be fierce. Show passion and keenness. Be ferocious! This is what we look for when we talk about Intensity. To get the most from the programming at CrossFit 4504, we want our athletes to be amazing! This doesn’t mean ripping out rep after rep of Handstand push-ups the first time you’re upside-down on a wall. It means working hard to improve. Every time you come to class. For some, it could be striving hard to squat just a little deeper than they’ve previously gone. For others it could mean pushing yourself to run a little further this time before having to walk. It could be something like working on your mental approach towards lifting heavy, or maintaining stamina throughout each round of the WOD.

Be enthusiastic about your improvements. Let yourself experience the exultation. The relief! And share your satisfaction with us. With your community. Guaranteed we will share your excitement because we all know that feeling. When you finally achieve something you’ve spent sometimes over a year trying to master. Honestly, it’s the best feeling.

Be happy. Enthusiastic. Your classmates will feel your vibe. When our athletes show Intensity during a workout – (and please don’t confuse this with aggression towards others) – when they know they’ve done the very best they could with what they’ve got on the day – that’s where the satisfaction lies. And in the CrossFit 4504 community it’s happening on a daily basis. Sure, the fact that a few centimetres are lost around the waist is fantastic too. It means our members are working hard. Hard work pays off in more ways than one. Intensity will subconsciously change the way you look, purely by the way you carry your new, confident, badass self!


Doing the right thing even when no-one is watching.

Integrity is one the most important qualities we look for in our CrossFit 4504 members. Members who are honourable. Members who show the aforementioned Intent and Intensity without ego or disrespect to themselves or others. If you can’t be honest with yourself, you are ultimately hurting only one person. Yourself. Hold yourself accountable for your attitude towards others – towards yourself. Hold yourself accountable for your actions during class – counting reps, technique, movement standards. Don’t claim RX push-ups if your push-ups look like an 80’s rapper doing the “Worm”! Be excited that you gave it a crack – but tick the scaled box and try again next time to lift your standard. It will only assist in your training and achieving your goals. If Coach says you owe another 6 Box Jumps in a WOD? Get those damn things done without acting like a 2-year old! Whether your Coach can’t count or you can’t is irrelevant. Carry yourself with pride and honesty and you will always be a winner. It doesn’t matter where you finish in a WOD or if you scaled. Keep moving. Move with the same standards in round 5 as you were in round 1. Or at least try ‘cos it can get real shitty, real quickly!

How you carry yourself as member of the CrossFit 4504 community is infinitely more important than how you look or where you are on the Leaderboard. Sure, friendly competition between members is fun, motivating even. But it’s not a major focus of our box. Integrity is.

That’s why we’re so proud of our current member group at CrossFit 4504. Our experienced members display an inspiring amount of Integrity, which is noticed by our tentative newbies. For our newest members to walk in and be encouraged, congratulated and cheered with SINCERITY by our experienced crew is amazingly uplifting. This is the CrossFit 4504 difference. It’s why we’re such a close-knit family. The best kind of community to be involved in.

So our CrossFit 4504 athletes look like this –


And this –

And this –

But more importantly, they look like this –

It’s not the way our athletes look which is important to us. It’s the way they carry themselves. With Intent. With Intensity. With Integrity. To make our CrossFit community the very best it can be. If you want to ‘look’ like this –

Then come and visit us today!

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

The Value of Wellness

Compared to a CrossFit membership, your regular gym prices are pretty cheap aren’t they? And for people who make a pact with themselves that they’re going to get fit and strong, a few hundred dollars to lock you into a 12 month contract is the way to go. Holds you accountable, all hours’ access. Perfect right?

Want to know an interesting stat though? Over 50% of people who pay for a Gym membership……Never Show Up!  This is essentially money down the drain. Sure, they may try it for the first week or two, but the novelty wears thin. Very quickly.

Here’s another stat….that is why gyms can charge such affordable rates. Their equipment may be expensive, but they actually rely on the peeps who pay their fees and don’t show up. It’s their money that pays for the fancy machines, computer screens and air-conditioning.  They actually oversell their memberships BANKING on the fact you won’t show.

CrossFit, on the other hand relies on people showing up and paying their fees. The very foundation of CrossFit is based on the fact that members will show up. More importantly at CrossFit 4504 we WANT you to show up, and if you go MIA you’ll hear from us to help you get back to routine.  So a CrossFit box needs to pay staff in order to teach everyone. Every day. Add affiliate fees, equipment costs, etc. and CrossFit is a fairly expensive venture.

In reality however the cost of fitness is FAR more economical than the cost of illness.  From medications, specialists, carers and special equipment it all adds up, and the loss of your ability to lead a full life, well you can’t put a value on that. Investing in your health and wellness today will save you a lot more than just cash down the track, it can literally save your life.

So why are so many people now turning to a method of training which is generally the cost of a cup of coffee & snack per day? The members at CrossFit 4504 are extremely happy to have chosen our box over another. Or a gym. Or an exercise class or bootcamp. This is why….

  • Intensive Coaching

One of the main reasons people don’t use their gym membership is that they don’t know what to do when they get there or how to use the equipment properly. If you don’t know what you’re doing you could seriously injure yourself. Or you could spend hours working out with next to zero benefit to your strength and fitness. There have been some pretty funny clips circulating on social media about gym equipment fails.

Sadly, though, other stories suffer far more serious consequences, where extensive injury and unfortunately even deaths have occurred simply because there was no-one watching the person who was lifting.

A fundamental focus of CrossFit 4504 is Intensive Coaching for our members. Most of class sizes are deliberately small. Smaller classes = more coaching. If our classes are larger, we have an extra coach in that class.

You are going to be safer, get more from your workout and learn more in every CrossFit 4504 class, simply because you receive Intensive Coaching. Our members are confident in our coaches’ ability to help them perform movements that they’ve never dreamed of even trying. There are so many Bucket List items being ticked off their lists!

And that’s why we’re a little bit different. We aren’t a ‘Costco’ CrossFit box, where as many people are shoved into a class as possible. We want a coaches eyes’ on you for the entire WOD. To ensure you maintain technique. To improve your standards while you’re performing a movement. To let you know that we actually give a shit that you’re here. You aren’t just a number to us. This is the difference in Intensive Coaching and why our membership numbers are growing.

CrossFit 4504 members know that they will be assisted in every way to get the WOD done at their highest achievable standard. They know that coaches are aware of any limitations they may currently have and that WODs are modified accordingly. The workouts will always be challenging. And our coaches are aware of the progress of all our athletes.

  • The Difference Between Training and Exercising

There are a lot of exercise classes on offer at the moment. F45, Soul Cycle, Orange Theory, HIIT, and also a lot of unaffiliated gyms offering a watered down experience….. They all help you get moving and get your heart rate pumping, which is great because we could all move a little more. But is there a purpose to those exercises other than an elevated heart rate? Most exercise classes have no specific long term goals. This can make it hard to maintain motivation. Their standards and technique differ hugely for each person so it is hard to quantify results or improvement in your movements. There is generally not a huge amount of consideration towards recovery, rest and nutrition. You turn up – you do your class – you leave. There’s not much that you can aspire to become by doing these classes.

Training on the other hand is different. CrossFit is a training program. Training which, as opposed to exercise, includes all of the following…..

  • Specific goals – these are set by athletes for both the short term and long term. The members at CrossFit 4504 have the opportunity to sit with a coach and determine the goals they want to achieve. Moving forward each class and working through individual drills to achieve these goals results in extremely proud moments for these athletes.
  • Programming – designed to develop capabilities and attain new movement standards. Each and every WOD at CrossFit 4504 is part of a 12 week cycle, where programming is focussed on different aspects of athletes’ performance. Strength and endurance phases, speed, mobility and high intensity training are a part of our programming to allow our members to become stronger, fitter, faster.
  • Strength training – included in a CrossFit 4504 membership. A program can be specifically designed for those wishing to strengthen a particular area or movement. Strength elements are always incorporated into our everyday training, but for those who have specific goals, additional, individual training can enhance their improvement.
  • Olympic lifting – Clean. Jerk. Snatch. These lifts take people to the Olympics. Athletes must train these lifts constantly in order to improve and reach new standards. Olympic lifting is heavily incorporated into CrossFit 4504 classes. Specialist programs are also available, with one on one training and accessory skills included.
  • Power lifting – Squat. Deadlift. Bench press. These movements are fundamental to CrossFit. They also need to be taught and performed with emphasis on technique rather than load. Once an athlete’s technique is solid, then load is added. CrossFit 4504 members receive Intensive Coaching on these movements and all classes revise basic steps to each lift before they are completed in a WOD. We are serious about longevity – we want our members to live a strong and awesome life – with minimum injuries and maximum CrossFit memories.
  • Gymnastics – Definitely an element which requires training, we have found the gymnastics skill work in our program to be extremely helpful to our members. CrossFit 4504 also offers Gymnastics Clinics throughout the year. We have a myriad of progressions on all CrossFit gymnastic movements so that our athletes can get the most out of their workouts while gaining strength and confidence to move forward. Gymnastic goals are being smashed everyday in our box.
  • Conditioning – for building an engine. Training movements and then combining them in a WOD helps you to see where you’re at. Our members reach new standards in their training which then gives them the confidence to convert this during a workout. It’s amazing to watch someone who always baulked at jumping onto a box, to now own it like a boss!
  • Atmosphere/Community  The other reason people don’t bother going to a regular gym after paying the membership fee – there’s very little atmosphere. The presence of computer screens, mirrors and mobile phones tends to place an inward, anti-social focus on working out at a gym. Some gyms offer group sessions in a bid to provide atmosphere where there is otherwise no community aspect.

Atmosphere and community is the MOST AMAZING thing about CrossFit. And a major reason why more and more people are willing to hand over a few extra dollars. Quite literally – CrossFit is life changing for many people. There are no screens, mirrors or mobiles at the CrossFit 4504 box in the WOD area. You know what we do instead? We talk to each other! And we laugh. And we complain about what we’re about to put our bodies through. And then we compliment everyone at the end for their efforts. Then we laugh and talk some more and eventually leave the members lounge – surrounded by a warm, sweaty glow. Not only from the training that we’ve just accomplished. But for the sense of belonging to a community. An extended family who support and care for each other.

More and more people are visiting the community of CrossFit 4504. More and more are staying to improve their training standards. More and more are understanding that you get what you pay for. In more ways than one.

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

Motivation…We’ve Got You….

Motivation. We can do amazing things when we have it in abundance. But what happens when you lose motivation?

In terms of CrossFit training this happens to pretty much everyone at some point. Although CrossFit training is constantly varied it is also constantly challenging. To push our bodies continuously to become better athletes requires a lot of effort and for most people, it’s not something that can be sustained day after day. For that reason and many others, motivation can wane. It happens in every sport and fitness program…and it can creep up on you! It kinda sucks really. One day you’re breaking your own badass records and suddenly you hit a wall.

Here are a few ways to help combat loss of motivation in your training program…

Setting goals
Goal setting is a great way to maintain motivation during training. Having a long term vision gives you short term motivation and areas you need to improve on can be quickly identified. Your goals also need to be attainable and relevant to your current ability. There’s no point in creating a list of goals which will have you training 8 times a week, when realistically you know you can only make four training sessions work.

Planning the steps to reach your goals can be exciting – and sometimes a little daunting. Sitting down with a coach at your CrossFit box can be very helpful in working out a process for you to achieve your goals while maintaining motivation. All of the CrossFit 4504 members are offered 1 on 1 goal planning sessions with Head Coach Lisa. Our members have found this to be an invaluable tool in working out what they want from their training, how to achieve more and how to stay motivated.

Whether your goals are long term such as ensuring good health into old age or short term like getting that first handstand hold against the wall, you should write them all down. Once you have your goals mapped out, strategies can be applied and you can then work through each step towards achievement.

Be honest with yourself about what you are really feeling and jump on it early.  Take ownership for your results and don’t push how you feel onto others.  If you’re not moving forward look at the effort and work you have been putting in.  Be prepared to come in earlier or stay later to work on some additional skills to help get that goal ticked off.  Small steps every day will get you there!!

No to Go
“Are you going to the box today?” “No. I’ve had a big day at work.”
“Are you going tomorrow?” “Yeeaahh…I think so…my little toe has been hurting a bit though, so….No.”

Ok. Apart from needing a cup of cement to harden up, there’s a pattern of excuses here.

‘NO’….it’s a bloody small word with a powerful meaning. If you repeat it in your head often enough, your mindset will change completely. NO, I’m too tired to train. NO, I can’t do the movements in today’s WOD so I’m not going. NO, I’m nowhere near my PB for that lift so why bother?

Pretty soon your brain is agreeing with the crap you’re feeding it and you start believing what you’re saying.

Change the NO to GO! Whenever your brain comes up with what you really know is a feeble excuse, just put your shoes on anyway. Getting there will solve 99% of the problem. Once you’re there and you see your classmates and start the WOD, you will feel much better about ignoring your brain’s attempt in proving your weakness. And if your tiredness is genuine, there’s no shame in having a quiet word with your coach before class. Remember, scaling is always an option. The members at CrossFit 4504 are always encouraged to scale where needed and we know there are days when they are feeling a little below par.

Rest Days
This may seem to contradict our last point but when you’re tired….and we mean really tired, your body needs to recuperate. CrossFit athletes should incorporate at least one rest day into their program. You will not lose fitness or strength in a day. Or even two! In fact, the opposite occurs. If you allow your muscles a day off they are able to build the proteins required to become bigger and stronger. You may need more than a day, particularly if you’ve had a heavy program. Alternatively, scale back the WOD.

Here again is another perfect opportunity to discuss how your body and more importantly – your mind – is feeling. The members at CrossFit 4504 know that a coach is always available to discuss how things are going and sort through any issues you may be having. A good coach will probably notice that you seem worn out and will suggest a rest day. Or a light day, where you scale back load or reps or both. And if they don’t notice….tell them! Our class sizes are capped so that coaches can keep an eye on all members as they WOD. We endeavour to ensure everyone is maintaining technique and will suggest modifications if we think it’s best for each athlete. This is a great way to keep your motivation levels up as your energy levels will reboot for your next WOD.

Other activities on rest days are also a great way to maintain motivation. Do some mobility exercises, go for a bushwalk or a swim in the ocean. Your coaches will understand the need to restore energy levels and because CrossFit encourages functional fitness, alternate exercise will seem easier because of your training.

When you are part of an amazing community like the one at CrossFit 4504, fellow members will understand and sympathise with lack of motivation. Lack of motivation is a thing! The key to beating it is to attack it early. It’s not something you should ignore. Talk about your concerns with your coach, through forums or with fellow members. Do it without complaint, but with regard to your own progression. There are ways to move through a rough patch in your training….the sooner you address it, the quicker you can work out ways to find your mojo again and get back to kicking butt!

If you’re tired of drifting along alone come and see the difference our Coaches and community will make to your progress.

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

Fun, Fitness & Friends

Most of us have felt lonely at some stage in our lives. Moving suburbs, states or countries is one instance to cause loneliness. Others feel lonely if their usual social circle heads in a different direction to them – be it through work or family commitments. That’s life and we move on and find a new circle of friends….mostly. For those of us who are not naturally confident, or who are shy and find it difficult to initiate conversation, loneliness can be a real issue. It’s much easier to sit on the couch binge watching Netflix than having awkward conversations with someone at the supermarket right? It’s also easier to communicate behind the safety of a keyboard on social media, making face to face conversations that are essential to social interactions an exhausting affair, particularly for an introvert to even attempt.

To establish a bond with someone you need to be able to discuss similar topics. It doesn’t matter too much if your opinions differ as long as you respect each other. Common ground creates bonds…and a popular way to find common ground with strangers is to get involved in a sporting activity or fitness regime which will release those happy endorphins and make social situations easier. Turns out physical activity is also good for your health, so it’s a win-win solution.
You know what? We have the perfect activity to get you up off that couch and meeting new people – CROSSFIT!!

I know right! Obviously as a CrossFit affiliate we are going to suggest our methodology as a great way to interact with others while improving your health and fitness, particularly the methods of teaching encompassed at CrossFit 4504. But read on because we have some bloody good evidence to back up our theory…..

The first being – WE LOVE NEW PEOPLE!!
Over the past few weeks, CrossFit 4504 has seen a lot of newbies throughout our classes. And we’re excited. These people have made a conscious decision to make their health and happiness a priority for 2018. So far, they’ve all reached a new level of soreness, but they’re motivated! And our existing CrossFit 4504 members have been nothing but encouraging, welcoming and reassuring as our newest class members settle in. These newest peeps have also realised that at CrossFit 4504, you aren’t segregated based on your ability. Unlike some sports where athletes are separated into teams based on ability, CrossFit is not like that at a grass-roots level. At CrossFit 4504, any team events which take place will involve a random selection of people. Names out of a hat. Not based on ability. But based on the fact that you were keen enough to participate in the first place.

Some of our new participants have never performed the movements involved in CrossFit so our coaches are taking the time each and every class to show them the fundamentals. If their fitness levels are low, the length of the WODs are modified. If they can’t lift with a barbell, dumbbells or broomsticks are used. They have been made to feel a part of our community from the moment they walked through the door. And already they are forming bonds with existing CrossFit 4504 members. Sharing smiles, laughter and groans. Receiving congratulations and Hi 5’s for the effort they are making to step out of their comfort zone.

And you know what else?
We’ll remember your name!!

Our coaches will remember your name because they actually give a shit who you are. By entering CrossFit 4504, you become part of an extended family. A community where you’re more than just a face, or someone who is barely noticed in the back corner of a class. Choose the back corner if you wish, but expect to be noticed. There are certainly quiet achievers at CrossFit 4504. Quite a few in fact. But there will never be any wallflowers – you won’t get away with just existing and then leaving. Guaranteed everyone in your class will introduce themselves at some point. Guaranteed you will be asked by a coach to name something you are grateful for. Guaranteed your struggles with movement will be noticed and scaled. Guaranteed you will be forever encouraged to keep going.

Each time you come to class there will be smiles just for you because we value the efforts of all members in our community.

The last point we’d like to make for now is that CrossFit will give you confidence. For those who are shy or low in self-esteem, this is life changing. At CrossFit 4504 we can see it! It’s awesome! After a while CrossFit makes you feel like a Badass! Not in an ‘I’m so ripped and can lift heavy shit so get outta my way’ type Badass. We don’t encourage ego at CrossFit 4504 – we encourage confidence. Confidence in your ability to just pick up a barbell. Confidence to increase your load, drop under that barbell and still maintain good technique. Confidence to perform your first box jump, your first pull up, to run even though you may feel like an elephant stuck in quicksand!

Because there are so many varied movements in CrossFit, EVERYONE will improve. Sometimes it’s in huge leaps and bounds, sometimes it’s in tiny, little moments that you think no-one else will see. But they will. Our coaches will notice the improvement in your technique and the way you listen to their cues. They’ll notice your increased mobility and strength. Other members will notice how you are more comfortable during class. How you are now encouraging others, the way they have encouraged you. We will notice your lift in confidence – and we will smile. Because we all know that feeling. And it’s such a terrific feeling! The mental strength you gain during CrossFit training will assist you in other aspects of your life. If you’ve just slogged your way through the massiveness that is Murph and survived, then surely you can interact with someone at the supermarket right?

At CrossFit 4504 we care not only about your health, but making you feel comfortable in our community. We organise a lot of activities outside of the box and our members have become very close knit and supportive of those who are new to our family. Because that’s what you’ll become – part of the CrossFit 4504 family. It’s a great family and no matter whether you’re the vulgar, joke-telling uncle, the curly-haired, dancing cousin or the talcum-powdered, affectionate grandma – there’s a place for you here if you make the effort.

Press pause on Netflix, peel yourself off the couch and take the first step into meeting new people. Come and join the family – our tribe can always use people like you.

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

The Open is Coming…….

Many boxes around the world are in full preparation for the 2018 CrossFit Open, which begins in February. But those athletes who are fairly new to CrossFit are often found in the corner scratching their heads and asking “What is the Open?”

The CrossFit Open is a worldwide event and the first stage in a 3 part journey to eventually find the Fittest on Earth™. A 5 week, 5 workout competition, the Open is held in CrossFit affiliates and home gym garages around the world where each week a new workout is released online. All athletes entered will compete in exactly the same workouts and have a limit of 5 days to submit a score after each one. Those scores are then accumulated into the biggest spreadsheet you will ever see and gives you a global ranking in many different categories relating to your gender, age, country and even state. From these results, top athletes are chosen to represent their region and competition eventually culminates in the CrossFit Games – showcasing the top 40 men, women and teams from around the world. For most of us though, the Open is where the fun of participating is at. And while the Open is considered a test rather than training – scaling options, as always, make the CrossFit Open a test which can be accomplished by most CrossFit athletes.

CrossFit Open

Kelsie working hard in the CrossFit Open in 2017

By now, the newbies in the corner have stopped scratching their heads in confusion and are shaking in terror! Worldwide competition? Fittest on Earth? Same workouts for everyone? No. Way! Count me out. And to be honest there are still many experienced CrossFit athletes who react that way.

The pressure of trying to beat others, not only in your own box but around the world can sometimes be an athlete’s focus regarding the Open. At CrossFit 4504, we are well aware of this and have seen the detrimental effects of athletes who place too much pressure on themselves. Yes it’s a test. The events are designed to be challenging. But at CrossFit 4504, we’re not placing emphasis on HOW you do, but WHY you do. Like the thrill of completing the Open workouts at the same time as over 300 thousand other athletes around the world! Or the excitement of knowing that the athletes who will eventually be crowned Fittest on Earth had to complete the very same workouts you did. And ultimately, the satisfaction in realising how much physical and mental strength you’ve gained just by participating and watching the growth of other athletes in your box.

CrossFit Open

Tara & Nicky under the eye of Coach Lance during the 2017 CrossFit Open

This last point is something we’ve expanded on within CrossFit 4504 and our aim is certainly to have as many of our members as possible participating in this year’s Open. To work towards achieving this, we’ve taken a slightly different approach and will be placing our athletes into randomly drawn teams to encourage inclusive fun instead of individual pressure. Our focus is not to compete against others around the world. Our focus is not to compete as individuals against other members of our own box either. Rather, we want our members to focus on themselves and what they can achieve. All of them can become involved in our open challenges as well as the workouts. All of them can gain points for their team just by dressing up or cheering on a teammate. All of them can have a go – whether it be RX, scaled or a modified version of the workout.

Does it matter if they can’t do a pullup? No. Does it matter if they can’t do a jumping pullup? No! Does it matter if they give it a go but miss anyway? YES!! This is exactly what we encourage our members to do every single day. To try. It’s human nature to try and to fail. That is how we learn. The coaches at CrossFit 4504 don’t care if you try and fail as long as you can maintain technique and movement standards. If they think for any second that what you are trying is unsafe or unsuitable, they won’t let you do it. The CrossFit Open is the perfect platform to try for that elusive pullup or muscle up. Try a box jump. If it works, do another. If it doesn’t, scale accordingly.

CrossFit Open

Coach Lance finishing 17.5 during the CrossFit Open

The satisfaction and strength you gain just by having a go is the real focus of the CrossFit Open. Sure, the fact that Tia-Clair Toomey and Mat Fraser have to finish the same workouts as us Everyday CrossFit Hacks is way cool. But really, it’s about testing yourself. Giving it a go….honestly, you will surprise yourself. The members of CrossFit 4504 will push themselves to higher limits during the Open. Our coaches will support them through every workout while making sure they maintain the high standard of technique and movement we’ve become known for. Our teams will cheer on their teammates with pride and passion and will cheer on other teams with that same enthusiasm.

The atmosphere at CrossFit 4504 during the CrossFit Open is electric. We can’t wait to introduce our newer members to the inclusive team experience we’ve created and watch them battle it out. For themselves. Their own strength and character. With the encouragement of everyone around them.

CrossFit Open

Tara pushing hard with the support of our CF4504 Family

So good luck to everyone participating in this year’s CrossFit Open. We encourage you all to have a go, get involved and enjoy being a part of this annual worldwide phenomenon.