Workout, Happening, and Updates at CROSSFIT HURSTVILLE
The Blog

June Member of the Month
Name: Adam Payne Age: 38 Occupation: Lawyer How long you have been a member at
April Member of the Month
Name: Brenda Ryan Occupation: Business Owner How long you have been a member at CrossFit
Attention. And Intent.
These are the two things essential to warming up. Without them, and your warm up
March Member of the Month
Name: Mark Yum Age: 35 Occupation: Lawyer How long you have been a member at
Part of the Equation
Most people fail at change because they don’t address the psychological aspect. In fitness, the
A Controversial Perspective on Injury
Injuries are an inevitable part of any physical endeavour; whether these are serious and debilitating
Hold Position
Strength is the ability to produce force to overcome resistance. In the gym, the weight
February Member of the Month
Name: Mitch Owen Age: 36 Occupation: Landscape Gardener How long you have been a member
What Will You Change
For those that competed over the last 3 weeks, this question should be top of
Don’t Blame Your Strategy
Don’t blame your strategy. Blame your fitness. We get hung up on the wrong metrics.
The Point
I have referred to fitness as a conversation. For those that understand this, this will
January Member of the Month
Name: Hayley Molloy Age: 22 Occupation: Youth Work / Community Services How long you have
The Program
The Program. I’ll be the first to put my hand up. Self-regulation is a skill
Don’t Be Lazy. Don’t Be Stupid.
Don’t be lazy. Don’t be stupid. I keep returning to this quote from Michael Blevins
Problem Solving
A physical practice is problem-solving. Every day you show up to train, new puzzles and
A Conversation
What is fitness? Define it. What is important? What is better? No two definitions will
Underprepared
Being underprepared is underrated… Especially if you are usually prepared, measured, and meticulous. There are
A Process
I took some time away last week, meandering aimlessly down the south coast. Every morning,
October Member of the Month
Name: Fouad Bou Diab Age: 48 Occupation: Senior Hospitality Leader & Marine Rescue NSW Volunteer
Attention
Strength will serve you well in your physical practice. There are benefits to being flexible
Functional Training
Functional Training. This term is well overused. Most of this comes from two opposing camps.

Arete
The concept of the gym originated in Ancient Greece, although some 2000+ years on, many
Endurance
Most of us associate endurance with long bouts of aerobic exercise, synonymous with repetitive conditioning work.
September Member of the Month
Name:Rameka Brougham Age: 30 Occupation: Logistics Specialist How long you have been a member at
Self Regulation
Self-regulation is a high level skill. We are often quick to forget this as coaches.
Practice Does Not Mean Easy
Practice does not mean easy. Since transitioning into a new programming model – distinguishing between
Change is Hard
Change is hard. A workout exemplifies this. As soon as you place hands on a
Value
There are very few original ideas. Much of what is communicated, written, taught or expressed
August Member of the Month
Name: Maria Egan Age: 69 and feeling fine! Occupation: Retired School Teacher – Full Time
A Formula For Change
A Formula for Change D x V x F > R (Dissatisfaction x Vison x First Steps
Competence
Competence. This is the goal for many. “The ability to do something successfully or efficiently.”
The Medicine Ball Clean
30-20-10 Medicine Ball Cleans Ab-Mat Sit-Ups This was the workout programmed during my Level 1
Disappointment
Disappointment is a powerful driver. As was the case in last Sunday’s City2Surf. After two
July Member of the Month
Name: Maria Yum Age: 34 Occupation: Lawyer How long you have been a member at
How You Do Anything….
“How you do anything is how you do everything” I wrote this on the whiteboard
Sustainability
A good program is both interesting and progressive. Having both these elements speaks to an
Homeostasis
Humans are lazy by design. We are genetically programmed for homeostasis. Our DNA was primed
June Member of the Month
Name: Mitch Caldwell Age: 32 Occupation: Teacher How long you have been a member at
The Conversation
At a certain point during a workout, a conversation begins to take place, whether we
The Sweet Spot
The alarm goes off. It’s 4:55am. You bounce out of bed, feeling well rested and
Practice. Competition. Mental Toughness
Practice, Competition and Mental Toughness. These words have come up consistently in the CFH program.

May Member of the Month
Name:Ekaterina Smoliakova Age: 33 Occupation: Full Time Mum How long you have been a member
April Member of the Month
Name: Wilkins Lu Age: 32 Occupation: Civil Engineer How long you have been a member
Are You Paying Attention?
Attention is a finite resource. With so many forces coercing, cajoling, and coaxing ones awareness,
March Member of the Month
Name: Kiril Amplievski Age: 36 Occupation: Chief strategy and productive officer in a software company
February Member of the Month
Name: Kim Houareau Age: 40 Occupation: Accountant How long you have been a member at CrossFit
October Member of the Month
Name: Mariam Boulos Age: 37 Occupation: Pharmacist How long you have been a member at

September Member of the Month
Name:Greta van Wanrooy Age: 20 Occupation: Nurse How long you have been a member at
August Member of the Month
Name: Alexis Cask Age: 33 Occupation: NSW Police Officer How long you have been a
July Member of the Month
Name: Harry Clarke Age: 20 Occupation: Commerce Student How long you have been a member

June Member of the Month
Name: Luka Smoljo Age: 23 Occupation: Student How long you have been a member at
May Members of the Month
Name: Nic & Alison Age: Both 42 (although Nic still gets asked for ID occasionally at
April Member of the Month
Name: Natasha Maniatakos Age: 27 Occupation: Real Estate Agent How long you have been a

WHAT IS FUNCTIONAL FITNESS?
You often hear the term “functional fitness” thrown around in the contemporary commodity of fitness
THE 2021 CROSSFIT OPEN
Another CrossFit Open has come and gone. That is the 6th CrossFit Open we have
March Member of the Month
Name: Timmy Washbourn Age: 38 Occupation: Recruitment/Sales Consultant & Food enthusiast. How long you have been
February Member of the Month
Name: Angela Overall Age: 30 Occupation: Primary School Teacher How long you have been a member at CrossFit
10 IMPORTANT LESSONS FROM 6 YEARS IN THE BIZZ
This week marks 6 years in the bizz for CrossFit Hurstville. One more year in
GETTING INJURED IN THE GYM
People of all shapes and sizes enter our gym. They have a unique history, and
January Member of the Month
Name: Laura Crewsdon Age: 30 Occupation: Speech Pathologist How long you have been a member at CrossFit Hurstville?
BUILDING A QUALITY CULTURE
The theme for 2021 at CFH is “BUILDING A QUALITY CULTURE” 2020 had its own
Are You Prepared?
How much effort do you put into preparing for your training, and/or performance? Are you
November Member of the Month
Name: Shannon Heaney Age: 39 Occupation: Production Manager How long you have been a member at CrossFit Hurstville?
October Member of the Month
Name: Sophie Ainsworth Age: 20 Occupation: Nursing Student How long you have been a member at CrossFit
What Extra Training Should I be Doing?
I overheard a question being asked to a coach the other day…. “If I want
September Member of the Month
Name: Roberto Camacho Age: 42 Occupation: Director of Construction Company (Calida) How long you have been a member

The Scaling Sweet Spot
A common term used in the CrossFit realm is “Scaling”. This refers to changing a
August Member of the Month
Name: Kelly Gilbert Age: 25 Occupation: Government Worker How long you have been a member
Challenge Advice From Our 2019 Member Of The Year
What attributed to my body comp improvement over the last few years comes down to
July Member of the Month
Name: Martin Jenner Age: 56 Occupation: IT Manager How long you have been a member
June Member of the Month
Name: Mitch Owen Age: 34 Occupation: Primary School Teacher How long you have been a

Returning to the Gym post COVID-19
You may have heard that in light of a fall in Covid19 cases in NSW,
Training and Nutrition during the month of Ramadan
Some people from our community, and a lot of people in the wider community, will
AEROBIC CAPACITY
As CrossFitters, it is fun and often more convenient to train the short and intense
PROGRAMMING FOR SUCCESS
Can anyone write an effective exercise program and get results? Hopefully, the answer is no.
PREPARING FOR TRIBAL CLASH
For many competitors, this years Tribal Clash will be their first competition in the functional
PRE MADE MEALS- YES OR NO
For me, it’s a NO. Let’s be clear- I am referring to ready to eat
“5 QUESTIONS EVERYONE NEEDS TO ASK THEMSELVES”
“Whether you are a success or failure in life has little to do with circumstances;
A BEGINNERS GUIDE TO GYMNASTICS IN CROSSFIT
Learning to become better at gymnastics is a fun challenge for many crossfitters. But there
The 3 Proven Facts For Losing Weight in 2018
1. If Calories in is greater than calories out, you will not lose weight! A
CFH – More than Your Average GlobMegaJettGYM
My crossfit journey started many years ago. After knowing about it for some time, I
Steps to Follow for Effective Recovery
When we train, we put a lot of stress on our bodies. On our muscles,
THE 5WH OF MOBILITY
WHAT? Mobility training encompasses a range of different methods including: -Stretching (Static, Dynamic, PNF, Loaded)
ARE YOU PREPARED?
In the time and society that we live in, time is a precious commodity. To
ARE YOU READY FOR THE BIGGEST OFF SEASON OF YOUR LIFE?
CFH JUNIOR ATHLETE STRENGTH ACADEMY The first of its kind in the St George area.
ARE YOU UP FOR THE CHALLENGE?
It is approaching that very exciting time of the year where the weather starts to

ARE YOU FITT OR ARE YOU GETTING IT WRONG TOO?
There are a lot of principles and guidelines out there for training. Some new, some
THE MOST COMMON COMMENT AMONG CROSSFITTERS!
I’m sure reading the title of this blog stimulates some interesting thoughts, or brings to
3 INGREDIENTS FOR SUCCESS
Get these three things on point and you will be well on your way to

“MORE THE KNOWLEDGE, LESSER THE EGO” Albert Einstein
Injuries. Love them or hate them, they are part and parcel of every sport. CrossFit,
THE BIG 3 CROSSFIT MYTHS EXPLAINED
I love speaking to my members and hearing their stories. Recently, I have heard some
KNOW THAT’S WHAT I CALL SOME HIGH QUALITY H2O!
We have all heard the line before; from our parents, from our teachers, from our
ARE YOU TIRED OF WAKING UP TIRED?
This is in important question I ask our community as we enter our annual 10
Member of the month – October 2015
Name: Simona Trevini Age: 42 Nationality: Australian/Italian Occupation: Senior Finance Manager Hobbies/Interests: *Exercise * Food – all different types of
Member of the month – September 2015
Name: Lucan Hiwai Tuhimata Age: 24 Yrs Nationality: New Zealand Occupation: Customer Service Rep Hobbies/Interests:
Member of the month – August 2015
PROFILE Name: Sarah McCulloch Age: 40 Occupation: Manager Hobbies/Interests: Water Sports, camping Favourite foods: Most things, except anchovies CROSSFIT QUESTIONS