January Member of the Month

Name: Brian Culla

Age: 29

Occupation: Architect

Hobbies/Interests: Training, going to the beach and watching any type of sport.

Favourite Food: Cheeseburger Spring Rolls

Sports you played growing up? Softball

How did you come across CrossFit and how long have you been doing it? After numerous attempts, Claire finally got me onto a trial at CFH in May 2018 and I haven’t looked back.

What do you like most about CrossFit? No two workouts are the same therefore constantly challenging the body.

Favourite Exercise/Crossfit movement? Running.

Least favourite exercise/Crossfit movement? I feel sick thinking about the assault bike but I’m trying to learn to love the things I hate.
Ask me in a few months and hopefully it’s changed.

Biggest achievement in CrossFit to date? Muscle ups and developing a drive to want to train and challenge the body.

What has contributed to your success in the last month? Turning up and not trying to find excuses not to train.

50 words or less describe your CrossFit Hurstville Experience?CFH is hands down the best community to train at. Between the coaches and the CFH members, there’s no better place to raise a sweat. Everyone is there for the same reason- to be the best person they can be. There’s no first and there’s no last, everyone is equal.

 

November Member of the Month

Name: Naomi Joseph

Age: 31

Occupation: Social Worker

Hobbies/Interests: Going on adventures, the great outdoors, travelling, gettin’ artsy.

Favourite Food: Avocado on toast with salt and pepper.

Sports you played growing up? Basketball mainly, but I had a crack at most common public school sports.

How did you come across CrossFit and how long have you been doing it?  I was pretty into running, but after a knee injury, I started CrossFit to focus on building some strength and get my knee back on track. It’s been about a year now and I like the way I’m being challenged differently than I have been before.

What do you like most about CrossFit? I love the challenge and variety of the movements, I love the community vibe, I really enjoy having a coach planning my exercise for me.

Favourite Exercise/Crossfit movement? Hmm, can’t say I’m always excited to see them in a workout, but I’ve discovered my strengths are on the assault bike, rower and double-unders!

Least favourite exercise/Crossfit movement? Toes to Bar

Biggest achievement in CrossFit to date? Body weight chin-ups

What has contributed to your success in the last month? I increased protein in my diet and found it improved my energy levels dramatically. I lost a couple of kilos and that made everything a little bit easier, also I felt really encouraged to be part of a great team during the challenge.

In 50 words or less describe your CrossFit Hurstville Experience? I’m enjoying the journey!

October Member of the Month

Name: Michael Stone

Age: 35

Occupation: Electrician

Hobbies/Interests: NBA, NFL, NRL, Horse Racing

Favourite Food: Japanese/Sushi

Sports you played growing up? Rugby League, Basketball, Soccer

How did you come across CrossFit and how long have you been doing it?  Wifey dragged me along – 12-18 Months

What do you like most about CrossFit? It never gets easier. There is always something to learn/aim for/achieve

Favourite Exercise/Crossfit movement? Running

Least favourite exercise/Crossfit movement? The Assault Bike

Biggest achievement in CrossFit to date? Legless Rope Climbs

What has contributed to your success in the last month? 100%- Consistency

In 50 words or less describe your CrossFit Hurstville Experience? Genuinely enjoyable whilst learning, improving and pushing my body in a good atmosphere surrounded by good people, be it coaches or other members. Can be a slow, methodical process but definitely worth the grind.

September Member of the Month

Name: Morgan Davies

Age: 25

Occupation: Primary School teacher

Hobbies/Interests: Traveling, training and my dogs

Favourite Food: Watermelon

Sports you played growing up? A bit of everything; gymnastics, netball, touch footy, swimming and athletics.

How did you come across CrossFit and how long have you been doing it?  I’d been training at a regular gym for awhile and was becoming bored and unmotivated. I started trying out workouts and then bit the bullet and found a box near my area, now I’ve been training for a year and a half.

What do you like most about CrossFit? A new challenge everyday and the feeling of accomplishment after finishing a workout that you didn’t think you’d be able to do.

Favourite Exercise/Crossfit movement? Any gymnastic movement.

Least favourite exercise/Crossfit movement? Thrusters.

Biggest achievement in CrossFit to date? I wouldn’t say I’ve had a big achievement just yet but love seeing the small changes that occur gradually over the weeks.

What has contributed to your success in the last month? Consistency, I thoroughly enjoy training and look forward to it everyday.

In 50 words or less describe your CrossFit Hurstville Experience? CrossFit Hurstville is a great community. You feel welcome as soon as you walk through the door, everyone supports one another and you’re always guaranteed plenty of laughs. The coaches are enthusiastic, motivating and do their best to help you improve. Can’t thank Crossfit Hurstville enough for creating an environment that allows me to enjoy my training as much as I do.

August Member of the Month

Name: Adel Saleh

Age: 28

Occupation: Lawyer

Hobbies/Interests: Travelling, photography and of course… Crossfit.

Favourite Food: Double patty cheese burger.

Sports you played growing up? Soccer, Muay Thai and bodybuilding.

How did you come across CrossFit and how long have you been doing it?  I always drove past CFH everyday on my way to and from work. One day I decided to see what Crossfit was all about despite what was said on social media. And the rest was history! I have been doing Crossfit for 9 months now.

What do you like most about CrossFit? Everyday is a new workout, a new challenge and I get to do it with the best group of people I know.

Favourite Exercise/Crossfit movement? Muscle ups!! (Only because I’ve finally learnt how to do them)

Least favourite exercise/Crossfit movement? Definitely double unders.

Biggest achievement in CrossFit to date? Being fit and strong enough to compete in my first team competition at Allstar Alliance NSW!

What has contributed to your success in the last month? Coaches and CFH members. Without them, I wouldn’t have the motivation to get up at 5am every morning to train!

In 50 words or less describe your CrossFit Hurstville Experience? Crossfit Hurstville has changed my outlook on what truly matters when it comes to health and fitness. I not only look the best I ever have but I feel fit, strong, flexible and consistently motivated to continue to work hard each day. I used to struggle to stay motivated because I didn’t have a ‘why’. CFH has given purpose to my training and I can’t thank them enough!

July Member of the Month

Name: Ben Pretty

Age: 34

Occupation: Project manager

Hobbies/Interests: CrossFit is now a hobby and interest also just being active

Favourite Food:  Chicken Schnitzel and Pork ribs

Sports you played growing up? Rugby league

How did you come across CrossFit and how long have you been doing it?  A friend from London introduced me to it in 2008 and I’ve been doing it on and off from then. Total about 6 years

What do you like most about CrossFit? Getting to train with cool people and having a laugh

Favourite Exercise/Crossfit movement? Snatch and bar muscle ups

Least favourite exercise/Crossfit movement? GHD Sit-ups

Biggest achievement in CrossFit to date? Winning the in house comp and taking the title (if only for the short term) off my good mate Scotty

What has contributed to your success in the last month? Having such great inspirational members and coaches at the gym to constantly push me to be better

In 50 words or less describe your CrossFit Hurstville Experience? It has been amazing. I’ve been really lucky to meet such great people that will be lifelong friends. CrossFit Hurstville has a great family environment and with the inclusion of CrossFit Kids we are introducing our kids to a healthy and active lifestyle that will stay with them for life.

June Member of the Month

Name: Christine Scott

Age: 40

Occupation: Administration

Hobbies/Interests: Music, Art, anything outdoors

Favourite Food: Chocolate

Sports you played growing up? Gymnastics, Hockey, Athletics

How did you come across CrossFit and how long have you been doing it?  2011 my coach at the time said “I think I found some training you might like” he may have been right

What do you like most about CrossFit? This might sound awful but I love the mental challenge, getting in hole an digging my way out. It not only makes you stronger physically but mentally

Favourite Exercise/Crossfit movement? Weightlifting and anything up-side down

Least favourite exercise/Crossfit movement? Everyone knows the answer…….Running

Biggest achievement in CrossFit to date? This year was my 6th open. I have a love hate relationship with the open, I love pushing myself but I’m so nervous, overthinking workouts.

What has contributed to your success in the last month? Simple…..turning up and doing the work

In 50 words or less describe your CrossFit Hurstville Experience? I’d like to thank Pk and the coaches for their support. I had been disillusioned with myself in general. Feeling old and slow, carrying injuries that I needed to sort out. I had been turning up but not turning it on. This year however I have made a deal with myself, respect your body (physically and nutritionally) commit to the program and have fun. I am a mum and want my kids to know they can do anything if they put their minds to it so why not lead by example.

“5 QUESTIONS EVERYONE NEEDS TO ASK THEMSELVES”

“Whether you are a success or failure in life has little to do with circumstances; it has much more to do with choices” Nido Qubein

“The power of choice is one of the greatest gifts to be bestowed upon man” unknown.

1. Are you content or do you want to experience growth in your life?

This must come first, and the answer must be YES for you to bother reading on

2. What area of your life needs the most growth?

Give each area a score out of 5. This will help you work out which you need to work on the most.

3. Do the 5 people you spend most of your time with promote or inhibit your growth?

How you think, how you dress, how you talk- is all heavily influenced by the people you spend most of your time with.

Or 

4. Does you environment support and promote growth?

Growth thrives in the right environment. Does your environment:

5. Based on your answers to the above 4 questions, what do you need to change?

YOU are in control.

Make good choices.

Surround yourself with good people,

Assess your current environment and make necessary changes.

Paul Kiely

Head Coach

May Member of the Month

Name: David Ferro

Age: 18

Occupation: Apprentice Mechanic

Hobbies/Interests: love Alfa romeo, Cars, Crossfit, Soccer, Rugby motorsports

Favourite Food: Pasta, Pizza

Sports you played growing up? Soccer and Rugby league

How did you come across CrossFit and how long have you been doing it?  I came across Crossfit because of my mum she inspired me to do crossfit. I have been doing CrossFit for 8 months.

What do you like most about CrossFit? Love the community at crossfit and the support that you get amongst another its awsome!

Favourite Exercise/Crossfit movement? Back squats

Least favourite exercise/Crossfit movement? Wall balls and double unders

Biggest achievement in CrossFit to date? My Back squat PB- 120kg

What has contributed to your success in the last month? he community at crossfit has helped me so much, the coaches and the people, most of all my mum and my brother

In 50 words or less describe your CrossFit Hurstville Experience? My Experience at CrossFit Hurstville has been such a good experience from training, making new friends and training together with one another pushes you to train better! , Being able to train everyday is something I love, and all the coaches are simply the best ever, everyone is so friendly and welcoming and very entertaining!

A BEGINNERS GUIDE TO GYMNASTICS IN CROSSFIT

Learning to become better at gymnastics is a fun challenge for many crossfitters.

But there is a good reason why elite level gymnasts start very young and have such a large training volume.

It is a difficult sport that takes years of hard work, commitment and determination to master.

Does that mean that we should give up? Hell no!

You can still make great progress and achieve great things as an adult new to the game.

To experience consistent progress, follow these guidelines:

 

  1. Be patient.

As any experienced gymnast will tell you, the timeframe to progress from beginner to master takes many years. To become better at gymnastics, you need to be in it for the long haul. The pyramids were built one step at a time. We all need to start at the bottom, and BUILD our way to the top!

  1. A consistent approach is the only approach

To become better at anything, it needs to be done consistently. It is no different with Gymnastics. Revisiting a skill or strength progression once a month is not going to result in significant progress. Alternatively, working on it 1-3 times per week over an extended period of time will have a much greater training effect. And it will enable you to progress further and sooner with your gymnastics.

  1. Set movement goals

A general approach to improving one’s gymnastics ability by doing a bunch of random exercises is as good as thinking walking on a treadmill is going to get you into great shape. Sure, it might help but there is a better way.

Setting movement goals will give you something to work towards. Examples include a strict pull up, a 30 sec L sit, or a freestanding handstand push up. And when you have a movement goal, it can be broken down into progressions to get you there quicker.

  1. Don’t move on until you have mastered each progression

The movement you are working towards needs to be broken down into progressions and you need to master each before moving on. You can still be working towards more than one movement, but the same principle applies. Consistently doing something poorly is not going to eventually make you do it better.

Sometimes, especially in gymnastics, taking a couple of steps backward to eventually move forward is necessary. Elite level gymnasts will still spend a significant portion of their training working on the basics.

  1. Improve your Mobility.

This is not only for the gymnastics element of crossfit, but everything to do with crossfit. Many individuals (by all means not all) who begin crossfit are limited in their range of motion. This affects their ability to hold positions and move through full range of motion that many movements require. For the everyday crossfitter, performing even basic gymnastics movements can be very difficult. So why make it even more challenging working against tight tissues or joints with limited range. Free up that movement.

  1. Strengthen Positions through Isometric Strength training.

This is one of the basic building blocks in gymnastics. Being able to create positions with your body and maintain control of that position is vital. Hollow Holds, Arch Holds, Top of Plank Holds, Ring Supports, L Hangs, L Sits, Inverted Hangs, Handstands. By no means should it be your stand alone strength component of your training, but for the beginner level gymnast, it needs to be worked on.

Follow these guidelines, enjoy the process, and celebrate the progress.

Head Coach

Paul Kiely