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

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

Meet The Crew……….Joy

Joy has been with us for a few months now and has been an amazing addition to our community with her every and positive attitude.  She promised Coach Lisa on Day 1 ‘I might complain but I will never quit on you.’, and try to her word she never has.  We sat down and asked for her story behind joining CrossFit 4504 and her adventures to date.


1. What brought you to CrossFit in the first place?

I needed a change. I was sick of being in a “gym rut” where no-one knew my name because there were so many members. Same classes, doing the same things every session. Boring!!!!!!!!

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

First impressions were, “wow, everyone is so friendly & genuinely wanted to get to know me”. The community feel has gotten stronger & stronger & I really feel very much a part of this awesome cross fit family. The positive culture here is like nothing I’ve ever worked out in before. You set a great example Lisa.

3. What was your first highlight?

The first 2 weeks were hard work but the highlight for me was about week 3 when I started to feel my fitness getting better & better. I felt alive again.



4. What are you working towards now?

I’m working towards improving my endurance & introducing some strength work too. Onwards & upwards for me now.

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

So many great moments for me since I started; Running 1km non-stop, Smashing out as many skips as you can throw at me, 10 minute deadlift hold challenge, I was very proud of myself that day, holding my own in partner WODs & supporting my partner equally, Training with my husband Rob & son James, therefore setting a good example to my kids that exercise can be fun & is a lifelong commitment. I’m hoping our daughter Liv will join us soon too in the box.

I just love this place


Thanks Joy!! We love having you as part of our family here at CrossFit 4504 and we can’t wait to help you continue to thrive and grow into the future!!

If you’re interested in starting your own CrossFit adventure CLICK HERE to get started!!