Workout, Happening, and Updates at CROSSFIT HURSTVILLE
The Blog

June Member of the Month
[vc_row][vc_column][vc_column_text]Name: Adam Payne Age: 38 Occupation: Lawyer How long you have been a member at CrossFit Hurstville? 18 Months What motivates you to get to
April Member of the Month
[vc_row][vc_column][vc_column_text]Name: Brenda Ryan Occupation: Business Owner How long you have been a member at CrossFit Hurstville? 16 Months What motivates you to get to the
Attention. And Intent.
These are the two things essential to warming up. Without them, and your warm up isn’t a warm up. It becomes a meaningless process of
March Member of the Month
[vc_row][vc_column][vc_column_text]Name: Mark Yum Age: 35 Occupation: Lawyer How long you have been a member at CrossFit Hurstville? 11 Months What motivates you to get to
Part of the Equation
[vc_row][vc_column][vc_column_text]Most people fail at change because they don’t address the psychological aspect. In fitness, the illusion of bigger muscles, increased work capacities or leaner physiques
A Controversial Perspective on Injury
[vc_row][vc_column][vc_column_text] Injuries are an inevitable part of any physical endeavour; whether these are serious and debilitating in nature – a torn pectoral muscle, a rolled
Hold Position
[vc_row][vc_column][vc_column_text] Strength is the ability to produce force to overcome resistance. In the gym, the weight on the bar represents the resistance and strength is
February Member of the Month
[vc_row][vc_column][vc_column_text]Name: Mitch Owen Age: 36 Occupation: Landscape Gardener How long you have been a member at CrossFit Hurstville? 5 years What motivates you to get
What Will You Change
[vc_row][vc_column][vc_column_text] For those that competed over the last 3 weeks, this question should be top of mind. Workouts present a test. Testing is an opportunity
Don’t Blame Your Strategy
[vc_row][vc_column][vc_column_text] Don’t blame your strategy. Blame your fitness. We get hung up on the wrong metrics. As a result, we miss the point. This is
The Point
[vc_row][vc_column][vc_column_text] I have referred to fitness as a conversation. For those that understand this, this will seem reasonable. For those yet to grasp it, start
A Moment
[vc_row][vc_column][vc_column_text] A moment. There is a moment in the morning. When the alarm goes off. It’s black, outside, but inside too. There are no distractions.
January Member of the Month
[vc_row][vc_column][vc_column_text]Name: Hayley Molloy Age: 22 Occupation: Youth Work / Community Services How long you have been a member at CrossFit Hurstville? 1 year What motivates
The Program
[vc_row][vc_column][vc_column_text] The Program. I’ll be the first to put my hand up. Self-regulation is a skill I am still developing. Because of this I make
Don’t Be Lazy. Don’t Be Stupid.
[vc_row][vc_column][vc_column_text] Don’t be lazy. Don’t be stupid. I keep returning to this quote from Michael Blevins of nonprophet. Blevins, for those that don’t know, trained
Problem Solving
[vc_row][vc_column][vc_column_text] A physical practice is problem solving. Every day you show up to train, new puzzles and equations are being presented. These are in the
A Conversation
[vc_row][vc_column][vc_column_text] What is fitness? Define it. What is important? What is better? No two definitions will be the same. That’s the point. Fitness is relative.
Underprepared
[vc_row][vc_column][vc_column_text] Being underprepared is underrated… Especially if you are usually prepared; measured; meticulous. There are many times during a physical practice where it is best
A Process
[vc_row][vc_column][vc_column_text] I took some time away last week, meandering aimlessly down the south coast. Every morning, I would awake to a different outlook, crawl out
October Member of the Month
[vc_row][vc_column][vc_column_text]Name: Fouad Bou Diab Age: 48 Occupation: Senior Hospitality Leader & Marine Rescue NSW Volunteer How long you have been a member at CrossFit Hurstville?
Attention
[vc_row][vc_column][vc_column_text] Strength will serve you well in your physical practice. There are benefits to being flexible and mobile. Your capacity to endure, and then produce
Functional Training
[vc_row][vc_column][vc_column_text] Functional Training. This term is well overused. Most of this comes from two opposing camps. The first are the purists; perhaps better known as the

Arete
[vc_row][vc_column][vc_column_text] The concept of the gym originated in Ancient Greece, although some 2000+ years on, many things have changed. Women, for example, are allowed to
Endurance
[vc_row][vc_column][vc_column_text] Most of us associate endurance with long bouts of aerobic exercise, synonymous with repetitive conditioning work. This is the perspective of the strength and conditioning
September Member of the Month
[vc_row][vc_column][vc_column_text]Name:Rameka Brougham Age: 30 Occupation: Logistics Specialist How long you have been a member at CrossFit Hurstville? 8 months What motivates you to get to
Self Regulation
[vc_row][vc_column][vc_column_text] Self-regulation is a high level skill. We are often quick to forget this as coaches. We offer generic advice in the brief: “pace yourself”,
Practice Does Not Mean Easy
[vc_row][vc_column][vc_column_text] Practice does not mean easy. Since transitioning into a new programming model – distinguishing between practice, mental toughness and competition days – we have experienced
Change is Hard
[vc_row][vc_column][vc_column_text] Change is hard. A workout exemplifies this. As soon as you place hands on a barbell your state begins to shift, as you are
Value
[vc_row][vc_column][vc_column_text] There are very few original ideas. Much of what is communicated, written, taught or expressed has been adopted from elsewhere. A concept on its
August Member of the Month
[vc_row][vc_column][vc_column_text]Name: Maria Egan Age: 69 and feeling fine! Occupation: Retired School Teacher – Full Time Grandma How long you have been a member at CrossFit
A Formula For Change
[vc_row][vc_column][vc_column_text] A Formula for Change D x V x F > R (Dissatisfaction x Vison x First Steps > Resistance) – The Beckhard-Harris Change Equation – This is
Competence
[vc_row][vc_column][vc_column_text] Competence. This is the goal for many. “The ability to do something successfully or efficiently.” In a physical practice, we create standards around our training
The Medicine Ball Clean
[vc_row][vc_column][vc_column_text] 30-20-10 Medicine Ball Cleans Ab-Mat Sit-Ups This was the workout programmed during my Level 1 CrossFit Trainer Certification Course. Prior to commencing the workout,
Disappointment
[vc_row][vc_column][vc_column_text] Disappointment is a powerful driver. As was the case in last Sunday’s City2Surf. After two short kilometres, I realised that this year would be
July Member of the Month
[vc_row][vc_column][vc_column_text]Name: Maria Yum Age: 34 Occupation: Lawyer How long you have been a member at CrossFit Hurstville? 8 Months What motivates you to get to
How You Do Anything….
[vc_row][vc_column][vc_column_text] “How you do anything is how you do everything” I wrote this on the whiteboard a few weeks ago. A few seemed to understand
Sustainability
[vc_row][vc_column][vc_column_text] A good program is both interesting and progressive. Having both these elements speaks to an athletes’ adherence over a long period of time, perhaps
Homeostasis
[vc_row][vc_column][vc_column_text] Humans are lazy by design. We are genetically programmed for homeostasis. Our DNA was primed this way long before Netflix, air conditioning and microwaves,
Making Easy Hard
[vc_row][vc_column][vc_column_text] I’m sure I speak for most coaches here – one of my pet peeves is when an athlete says “this is easy”. This irks
June Member of the Month
[vc_row][vc_column][vc_column_text]Name: Mitch Caldwell Age: 32 Occupation: Teacher How long you have been a member at CrossFit Hurstville? 15 Months What motivates you to get to
The Conversation
[vc_row][vc_column][vc_column_text] At a certain point during a workout, a conversation begins to take place, whether we realise it or not. This conversation, while it may
The Sweet Spot
[vc_row][vc_column][vc_column_text] The alarm goes off. It’s 4:55am. You bounce out of bed, feeling well rested and alert, sliding on your workout gear that you had
Practice. Competition. Mental Toughness
[vc_row][vc_column][vc_column_text] Practice, Competition and Mental Toughness. These words have come up consistently in the CFH program. Lately, we have introduced a shift in the way

May Member of the Month
[vc_row][vc_column][vc_column_text]Name:Ekaterina Smoliakova Age: 33 Occupation: Full Time Mum How long you have been a member at CrossFit Hurstville? 6 Years What motivates you to get
April Member of the Month
[vc_row][vc_column][vc_column_text]Name: Wilkins Lu Age: 32 Occupation: Civil Engineer How long you have been a member at CrossFit Hurstville? 18 Months What motivates you to get
Are You Paying Attention?
[vc_row][vc_column][vc_column_text] Attention is a finite resource. With so many forces coercing, cajoling, and coaxing ones awareness, there is usually very little cognitive space available to
March Member of the Month
[vc_row][vc_column][vc_column_text]Name: Kiril Amplievski Age: 36 Occupation: Chief strategy and productive officer in a software company How long you have been a member at CrossFit Hurstville?
February Member of the Month
[vc_row][vc_column][vc_column_text]Name: Kim Houareau Age: 40 Occupation: Accountant How long you have been a member at CrossFit Hurstville? 15 Months What motivates you to get to the
October Member of the Month
[vc_row][vc_column][vc_column_text]Name: Mariam Boulos Age: 37 Occupation: Pharmacist How long you have been a member at CrossFit Hurstville? 3.5 Years What motivates you to get to

September Member of the Month
[vc_row][vc_column][vc_column_text]Name:Greta van Wanrooy Age: 20 Occupation: Nurse How long you have been a member at CrossFit Hurstville? 8 Months What motivates you to get to the
August Member of the Month
[vc_row][vc_column][vc_column_text]Name: Alexis Cask Age: 33 Occupation: NSW Police Officer How long you have been a member at CrossFit Hurstville? 6 Months What motivates you to get
July Member of the Month
[vc_row][vc_column][vc_column_text]Name: Harry Clarke Age: 20 Occupation: Commerce Student How long you have been a member at CrossFit Hurstville? 6 Months What motivates you to get to

June Member of the Month
[vc_row][vc_column][vc_column_text]Name: Luka Smoljo Age: 23 Occupation: Student How long you have been a member at CrossFit Hurstville? 20 Months What motivates you to get to
May Members of the Month
[vc_row][vc_column][vc_column_text]Name: Nic & Alison Age: Both 42 (although Nic still gets asked for ID occasionally at the pub) Occupation: Al is the CFO of a Fintech
April Member of the Month
[vc_row][vc_column][vc_column_text] Name: Natasha Maniatakos Age: 27 Occupation: Real Estate Agent How long you have been a member at CrossFit Hurstville? 2 Years What motivates you to

WHAT IS FUNCTIONAL FITNESS?
[vc_row][vc_column][vc_column_text] You often hear the term “functional fitness” thrown around in the contemporary commodity of fitness and exercise. But what does it actually mean? Why
THE 2021 CROSSFIT OPEN
[vc_row][vc_column][vc_column_text] Another CrossFit Open has come and gone. That is the 6th CrossFit Open we have hosted at CFH, and without doubt, it is the
March Member of the Month
[vc_row][vc_column][vc_column_text] Name: Timmy Washbourn Age: 38 Occupation: Recruitment/Sales Consultant & Food enthusiast. How long you have been a member at CrossFit Hurstville? 3 Years What motivates
February Member of the Month
[vc_row][vc_column][vc_column_text] Name: Angela Overall Age: 30 Occupation: Primary School Teacher How long you have been a member at CrossFit Hurstville? 1 year and 8 months What motivates you
10 IMPORTANT LESSONS FROM 6 YEARS IN THE BIZZ
[vc_row][vc_column][vc_column_text] This week marks 6 years in the bizz for CrossFit Hurstville.One more year in the books, a range of new experiences, and many more
GETTING INJURED IN THE GYM
[vc_row][vc_column][vc_column_text] People of all shapes and sizes enter our gym. They have a unique history, and a range of goals. Everyone comes with years of
January Member of the Month
[vc_row][vc_column][vc_column_text] Name: Laura Crewsdon Age: 30 Occupation: Speech Pathologist How long you have been a member at CrossFit Hurstville? Approximately 7 months What motivates you to get to
BUILDING A QUALITY CULTURE
[vc_row][vc_column][vc_column_text] The theme for 2021 at CFH is “BUILDING A QUALITY CULTURE” 2020 had its own magic and for the CFH community brought a lot
Are You Prepared?
[vc_row][vc_column][vc_column_text] How much effort do you put into preparing for your training, and/or performance? Are you the type of person who just rocks up, with
November Member of the Month
[vc_row][vc_column][vc_column_text] Name: Shannon Heaney Age: 39 Occupation: Production Manager How long you have been a member at CrossFit Hurstville? Almost 3 years What motivates you to get to the gym
October Member of the Month
[vc_row][vc_column][vc_column_text] Name: Sophie Ainsworth Age: 20 Occupation: Nursing Student How long you have been a member at CrossFit Hurstville? 2 years What motivates you to get to the
What Extra Training Should I be Doing?
[vc_row][vc_column][vc_column_text] I overheard a question being asked to a coach the other day….“If I want to do extra training, what should I be doing?”The million
September Member of the Month
[vc_row][vc_column][vc_column_text] Name: Roberto Camacho Age: 42 Occupation: Director of Construction Company (Calida) How long you have been a member at CrossFit Hurstville? A little over 2 years What motivates you

The Scaling Sweet Spot
[vc_row][vc_column][vc_column_text] A common term used in the CrossFit realm is “Scaling”. This refers to changing a workout relative to an individual to maximise development potential
August Member of the Month
[vc_row][vc_column][vc_column_text]Name: Kelly Gilbert Age: 25 Occupation: Government Worker How long you have been a member at CrossFit Hurstville? 1 Year What motivates you to get
Challenge Advice From Our 2019 Member Of The Year
[vc_row][vc_column][vc_column_text] What attributed to my body comp improvement over the last few years comes down to a few things: …. 1. Commitment. It’s hard (much
July Member of the Month
[vc_row][vc_column][vc_column_text]Name: Martin Jenner Age: 56 Occupation: IT Manager How long you have been a member at CrossFit Hurstville? 4 Years What motivates you to get
June Member of the Month
[vc_row][vc_column][vc_column_text]Name: Mitch Owen Age: 34 Occupation: Primary School Teacher How long you have been a member at CrossFit Hurstville? 2.5 Years What motivates you to

Returning to the Gym post COVID-19
You may have heard that in light of a fall in Covid19 cases in NSW, the government has started to ease restrictions. Up to two
Training and Nutrition during the month of Ramadan
Some people from our community, and a lot of people in the wider community, will be entering the month of Ramadan on Friday. This means
AEROBIC CAPACITY
As CrossFitters, it is fun and often more convenient to train the short and intense time domains, pack it up and call it a day.
PROGRAMMING FOR SUCCESS
Can anyone write an effective exercise program and get results? Hopefully, the answer is no. Otherwise I will be out of business pretty quickly
PREPARING FOR TRIBAL CLASH
For many competitors, this years Tribal Clash will be their first competition in the functional fitness world. Super exciting, but potentially nerve racking! Here are
PRE MADE MEALS- YES OR NO
For me, it’s a NO. Let’s be clear- I am referring to ready to eat meals either bought off the shelf or home delivered. Examples
“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
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
The 3 Proven Facts For Losing Weight in 2018
1. If Calories in is greater than calories out, you will not lose weight! A calorie is a unit of energy. In Australia, we
CFH – More than Your Average GlobMegaJettGYM
My crossfit journey started many years ago. After knowing about it for some time, I finally took the plunge and went along to the original
Steps to Follow for Effective Recovery
When we train, we put a lot of stress on our bodies. On our muscles, and connective tissues, and our joints. Post training, our body
THE 5WH OF MOBILITY
WHAT? Mobility training encompasses a range of different methods including: -Stretching (Static, Dynamic, PNF, Loaded) -Mobility / Movement Drills -Activation exercises -Soft Tissue Work Some
6 STEPS TO SUCCESS
I could say it a million times, and I will continue to say it a million more. Consistency is SO important when it comes to
ARE YOU PREPARED?
In the time and society that we live in, time is a precious commodity. To prioritise health and fitness and allocate time every day 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. A MUST if you are aspiring to play sport at
ARE YOU UP FOR THE CHALLENGE?
It is approaching that very exciting time of the year where the weather starts to get warmer, and we all start thinking about getting our

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 old. Some relevant. Some irrelevant. A good starting point for
THE MOST COMMON COMMENT AMONG CROSSFITTERS!
I’m sure reading the title of this blog stimulates some interesting thoughts, or brings to mind some funny memes you have seen online, most of
3 INGREDIENTS FOR SUCCESS
Get these three things on point and you will be well on your way to success: Preparedness Work Ethic Consistency In simple terms, be prepared

“MORE THE KNOWLEDGE, LESSER THE EGO” Albert Einstein
Injuries. Love them or hate them, they are part and parcel of every sport. CrossFit, whether you like to acknowledge it or not, is treated
THE BIG 3 CROSSFIT MYTHS EXPLAINED
I love speaking to my members and hearing their stories. Recently, I have heard some interesting stories about views and comments regarding CrossFit. I thought
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 coaches- “Drink more water!” But WHY? It is important that
ARE YOU TIRED OF WAKING UP TIRED?
This is in important question I ask our community as we enter our annual 10 week Health and Fitness Challenge. Of course training and nutrition,
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 cuisines *Music – all types particularly gangsta rap *Comedies –
Member of the month – September 2015
Name: Lucan Hiwai Tuhimata Age: 24 Yrs Nationality: New Zealand Occupation: Customer Service Rep Hobbies/Interests: Basketball, PS4, Bible Favourite Food: NZ Kina (Sea Urchin) How
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 How long have you been into Crossfit? I joined Crossfit Hurstville when it