10 Famous quotes to get you pumped

Sometimes it can be hard to get your head in the game. Even the most driven athletes have days when they just can’t get it together. It can be helpful to draw motivation from the wise words of other those who have overcome and accomplished. A quick read through these famous quotes will surely help you in walking into your workout with a bit more pep in your step.

  1. “My attitude is that if you push me towards a weakness, I will turn that weakness into a strength.” – Michael Jordan
  2. “If you only ever give 90% in training then you will only ever give 90% when it matters.” – Michael Owen
  3. “Good, better, best. Never let it rest. Until your good is better and your better is best.” – Tim Duncan
  4. “Today I will do what others won’t, so tomorrow I can accomplish what others can’t.” – Jerry Rice
  5. “Never underestimate the power of dreams and the influence of the human spirit. The potential for greatness lives within each of us.” – Wilma Rudolph
  6. “You can’t get much done in life if you only work on the days when you feel good.” – Jerry West
  7. “Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired, and success achieved.” – Helen Keller
  8. “Run when you can, walk if you have to, crawl if you must; just never give up.” – Dean Karnazes
  9. “Make sure your worst enemy doesn’t live between your own two ears.” – Laird Hamilton
  10. “Continuous effort – not strength or intelligence – is the key to unlocking our potential.”- Winston Churchill

Things to expect in your first CrossFit class

Are you saying to yourself: I would love to try CrossFit, but honestly, I think I’d die!

Ask most of our members and their answer is ..I’M HOOKED and I can DEADLIFT you!

But First, what is CrossFit?
CrossFit, is a high intensity workout and that means you will be challenged. Your coaches will push you.

You won’t be babied. (no.1 to expect in your CrossFit Class). There is a WOD (workout of the day) that you have to perform each class is approximately 1 hour in length.

Second: You will find out how out of shape you really are.

Third: Don’t Expect to be a Badass Overnight
It’s not about reaching the level everyone else is on, it’s about individually making progress and getting stronger. Every week, try to challenge yourself by increasing something — the weight, reps, sets, intensity.

Fourth: IT’S YOU vs YOU
When it comes time to throw down in a WOD, go at your own pace. Let the intensity find you. CrossFit really pushes your mental strengths and weaknesses. You can’t blame someone else because you couldn’t lift as much as you wanted, you have to blame yourself, and that is the hardest part. Remember, You’re Competing Against Yourself, Not Others 

Fifth:You are going to be sore
Every single muscle in your body ached, your body will be in pain in places you never thought existed, but that’s not a bad thing. So eat well, get your rest and ease into it.

Sixth:Don’t be afraid to scale down.
Whether you are an all-star athlete, or just a beginner at working out, each workout can be scaled for the appropriate difficulty. Not everyone can do the same weight. If you can’t lift the RX weight then don’t. Don’t be too proud to scale down.

Seventh: CrossFit speaks their own language
CrossFit acronyms and workout names can easily confuse a newcomer.
Here are few:
WOD – Workout of the Day.
RX – Doing the WOD exactly as prescribed.
Box – CrossFit facilities are not called gyms, they are called “boxes.”

Eight: Sound of Barbell (Music to a CrossFitter’s ears.)
I mean, WHO else here love the sound of barbells banging around the box?

Don’t let yourself get upset about being told to change something you’re doing or you’ll never improve. Your coach is your best friend. So Ask.

Tenth: You will form lasting friendships.
Sometimes all we need is to be surrounded by a group of others trying to do better. At CF everyday is a different challenge with coaches and fellow members motivating you through the workout. You will instantly be welcomed into a community of people who have the same fitness goal as you .



Are you ready to get started?



We always have a large focus on technique but coming a close second behind that is consistency. In training just as in life, repetition is more important with perfection, those small gains each day always add up to large results. Consistency = Progress.

As we look over the names on the whiteboard at the end of each day, it is usually the same names that appear, those same names also happen to be on the PR report that I print each month. No, these people aren’t hitting PRs every-day, i wouldn’t expect that and it is silly to have that mentality towards training. However, every day they are in the gym (whether it be a good day or a bad one), they are making progress, and that progress eventually leads to a PR or two

Nothing annoys me more than those who never come to training, or come once every three weeks – they then quit or complain that, “it’s not for them,” “it’s too hard,” or blame us for them not progressing. My question to them is, “Were you consistent in the first place?” If they are honest with themselves, they will admit that they probably weren’t. Unfortunately results are not achieved by just having a gym membership, if it were that easy we’d all be Olympic athletes or Supermodels. Results don’t come from planning, or even thinking, they come from doing.

Consistency is essential for success in any area, there is no way around it – mastery requires work! Be proud, record your goals, benchmarks and successes – it’s time to be consistent and make progress. See you in the gym!

Mobility or lack of!

You hear your coaches harping on about it all the time. It’s something that you won’t be devoting enough time to, or you are spending a ridiculous amount of time  into it but aren’t seeing lasting results.
For most people, you will only jump on the mobilisation wagon if. A: Shoulder/Hip/Calf etc is hurting and you are looking to temporarily ease the pain by rolling it out. or B: you’re at the gym 5 minutes early so you decide to lay on the foam roller in a random stretch you saw someone else doing several weeks before. Let’s have a look at what you should actually be doing!
What is Mobility?
  • Flexibility – A joints passive range of motion
  • Isolated Strength – your ability to move a joint through a range of motion in isolation or integration
  • Integrated Strength – The ability to move multiple joints through a full range of motion actively and synergistically.
Put all 3 of these together and this is your mobility.
An example of Flexibility is when a gymnast completely relaxes, he or she can slide into a full split – It’s passive. In the case of Isolated or Integrated Strength, when that same gymnast jumps into the air and do the splits by pulling themselves into that position – It’s active.
So let’s get back to why you should be smarter with your time and be as dedicated with your mobility as you are with your other training and skill work.

It’s the foundation to everything that we do. We all know that! If you struggle to keep posture during an air squat, how can you possibly expect to get the full effect of heavy back or front squats? With tight thoracic or shoulders how are you going to catch that heavy clean and jerk or snatch? All these movements are “sexy”, mobing isn’t. If you have technique limitations, i.e. you cannot put your body in the correct positions, it really doesn’t matter how strong you are. Once the technique is mastered, you will always have the potential to add strength. Poor flexibility will severely limit one’s ability to succeed in heavy lifts. Even worse, flexibility deficits may prevent any reasonable attempt to learn how to perform what are very skilled and technical movements or even cause injuries in the process.

One of the most important reasons is don’t forget that one of the things we train for and the reason we do CrossFit is longevity. If you move well chances are that you are less likely to be injured and you will be able to enjoy a healthy lifestyle. You will be able to be more active when for longer and can play with your kids when you are older. Maybe even your grandkids. Don’t lose sight of that just so you can squat heavy tomorrow.

So what is the solution?
Have a clear goal and plan the same as you would for everything else. You want to squat heavier so you might follow a well known strength program to get your squat numbers up. Why not do the same thing for your mobility issues – which would also get your numbers up by the way. If you have a plan then maybe you can avoid the endless cycle, being to have to mobe this or that just to get into a half decent position. Then post-workout you’re probably tighter than you were to begin with because now you’ve worked those muscles and just aggravated the problem. So make a plan to make a permanent change. Pick an area that needs to get sorted and hit it every day, smartly and with an end goal in mind.

How would you do that?

Quite simple: Testing and Re-testing. A simple example would be an air squat. Get a stack of plates and stick them under your butt between your feet and squat down. Hey, good job you didn’t butt wink, so remove a plate. Do it again. Still no butt wink? Awesome! Take away another, squat again and this time you feel it go (you can use a video if unsure) and that’s obviously your limit. Tackle some diligent squat therapy for a week and some specific mobility in the evening with your squat in mind and re-test. I’ll bet it makes a difference. This will in turn transfer to a lot of other movements and you just made yourself more awesome. Well done!
If you listened to the Barbell shrugged podcast with Roop Sihota (If you didn’t then you should!) then he also reminds us that it takes a long time to fix something that has been wrong for 10+ years. If you have been slouched over a desk at work for years without focusing on what you are doing to your body then you will need to put in more than 2 minutes per side to release that damage that you have done. Be prepared to put in the effort, it will definitely be worth it!

Just to Recap:

Look for lasting results rather than just rolling around aimlessly on your favourite lacrosse ball. Speak to a coach about getting a program designed specifically for you and follow it the same as you would a strength/skill program. Be dedicated and stick to it! This will make all your sexy lifts even sexier!
Reap the benefits of better healthy movements, longevity and get on board the Gain Train!


We’ve all seen someone on our Facebook or Instagram feed proudly display ripped, bloody hands with way too many filters and a caption like, “Guess I just want it that bad”

**cue the eyeroll*

Seriously…this exists. Search #rippedhands on Instagram.

#NoPainNoGain #RIPPED #Dedicated #RoadToRegionals #CrossFit #IWorkHarderThanYou 

People sometimes flash the pictures as badges of honour, I’ve posted some before (I was young and foolish). It used to be the “no pain, no gain” mentality of CrossFit. If you didn’t leave the gym bruised, bloody, or with something to complain/brag about to your co-workers… why the hell did you even workout that day?



Ever try to do pull ups the day after ripping your hands? Probably not. No matter how much of a hardass you think you are, that shit hurts… and it hurts A LOT.

Ever try doing barbell work the next day? I’m sure you have. I’m ALSO sure you have had to try and play it off to your coach and your workout buddies. “Nah.. it’s ain’t that bad” you say while smiling and gently wiping away a single tear down your cheek.

Ever try doing handstand work? Ring dips? Burpees? Carrying groceries? Shaking people’s hands? Helping your friends move? Picking up your kid?

Ripping your hands can make the rest of your life really, really, annoying. You essentially use your hands for everything… so let’s take care of them! Here are a few tips.

1. Shave/grind your calluses the night before your rest day


(And if you think rest days are for the #Lazy, re-evaluate your life.) Run your hands under some hot water until they get soft (or while you’re in the shower). Take a normal shaving razor or a pumice stone, and GO TO TOWN ON THOSE BAD BOYS. Not until you bleed or see the bone… but just until the dead skin is off, and you no longer have speed bumps before your fingers.

Why before your rest day? You want to give your hands some time to recover. If you’ve ever made the mistake of shaving your hands, and then doing high volume pull up work the next day… you know why.



Chalk is going to provide a LOT more friction between your skin and the bar. This is what gives people the false sense of “added grip strength” from the magic dust in the bucket. More friction = better possibility of tearing. Seriously… you don’t need that much chalk. Bring a small towel with you to wipe your hands off before sets, and you’ll be just as successful as you would have been with a kilo of chalk on your hands. 

3. Grip the bar ON your calluses… not under them.

When you grab the pull up bar, try to place the bar directly on your calluses. This will keep you from twisting around your calluses. The more and more and more you twist, the more likely you are to rip.

4. Know when to stop

Ever have that workout where you rip your hands on literally the LAST pull up of the set? Damn, that sucks. Can’t even really get mad at you for that one…. But have you ever ripped in the middle of a workout? I can get mad at you for that. You can FEEL when these rips are coming, people! I know you can! You start to feel the skin break in your hand. You develop small hot spots below your calluses. You’ll even see some of the dead skin fall off. HELLLLLOOOOOOOO!!!!!! Maybe you should cut your losses here, switch to strict pull ups or a different movement entirely, and save your hands for another day! Nobody will ever shame you for stopping a workout before your hands rip. RIPPING YOUR HANDS SUCKS. I would much rather you scale today’s workout and be able to workout the next day rather than you rip your hands to kingdom come and be out for a week. If somebody questions your decision to scale, you should question their life choices.

5. Protect your hands with gymnastics grips or Natural Grips



Buy some fancy grips. You can get JAW Pull-up Grips from the box, or you can buy some REALLY sweet grips made from tape from Natural Grips. They’re great products that really protect the palms of your hands, as well as your calluses. Definitely worth the investment.

So the next time someone throws their hashtag DEDICATED post with their bloody, grubby, paws on your feed, go ahead and send them this article.


Road to RX: How to Properly Scale Your Workouts


Scaling your workouts in CrossFit is the key to getting long-term, sustainable results. Our goal is to get you stronger, but it is also to keep you training with us for years to come. The proper scaling will ensure that you make progress without injury, and will eventually set you apart from other CrossFitters.

What is scaling and does it mean?

When we publish our workouts of the day, they are usually with a RX weight or movement. This is how the workout is designed to be completed. BUT, you’ll notice on some of the workouts, we also give you scaling options for beginner/intermediate/advanced skill levels. The point of this is that everything we do is a progression towards the next level, and everything is designed to “meet you where you are at”.

Why do we do this?

  • Match the purpose of a WOD – When the goal of a workout is to move fast and breathe heavy, you don’t want to be standing around struggling to lift up the bar (or yourself)…or vise versa, if the goal is to lift heavy, you don’t want to be done in half the time with half the weight
  • Develop strength – If your goal is to get stronger, sometimes adding weight (with good technique) is a great way to get some extra strength work in.
  • Get a better workout – The WOD’s are designed to give you different stimulus each day, and the optimal scaling allows you to get the best of each session.
  • Helps with recovery – Sometimes scaling down a workout (1/2 reps, or 1/2 weight) is a great way to do active recovery rather than sitting on your couch.
  • Helps when returning from illness or injury – Movement is always better than no movement, even if you’re moving in different areas. Prevent atrophy by coming in and training, even if you have to scale everything to avoid your hurt shoulder or knee, etc.
  • Improves skills – Working on your first pull up? Try ring rows, and make them progressively harder until you get that pull up.  You have to crawl before you can walk, and scaling gives you access to developing skills you may not have otherwise had.


How do I scale?

  • Ask yourself how you feel – Feeling good? Go for it, hit as hard as you can with good technique. Feeling beat up? Maybe take it easy that day or take the day off. Know the difference between soreness and pain, and do not work through pain.
  • Know what your goals are. What are you working towards? – If you are working on your pull up, muscle up, or power clean, place an emphasis on that aspect of the workout. Scale up that portion if you need to.
  • Understand the purpose of a WOD – Is this workout meant to leave you breathless? or are your legs supposed to feel this one?  Ask your coach if you are unsure, and it will tell you how to scale the workout.
  • Try it out: try the weight, movement, and see how it feels – Don’t wait until we say 3..2..1 GO! before you try the weight.  Do a few reps of the weight or movement to see how it’s feeling (it will be different every day), and adjust your scaling accordingly.

What If?

  • I’m injured? – Change the movement to something you can do, moving is better than not moving
  • I’m not strong enough to do that yet? – Do a scaled version of the movement (ring rows for pull ups, etc)
  • Everyone else is doing something different – You’re here for your fitness, not anyone else’s
  • I still don’t know, not sure, is that enough? – Less talking, more moving, just try it and see how it goes, you can always change your mind later

When I started CrossFit (and when most people start), I scaled everything. You need to make it as easy as possible for you to be successful, and build on that every day until you reach your goal of doing the workouts as Rx’d.

Good luck, and happy scaling!

Additional Reading

Exposing your GOAT? Working on Weaknesses

“GOAT – A movement one has weakness with”
The Open, the shining light that exposes all of your weaknesses. Yes we all have weaknesses. There are things that we’re good at, and there’s things that we suck at. And whether we like it or not when, every time we attend a CrossFit class, we’re alway biased to movements we;re good at. This can affect how well rounded we are, especially if we always skip days that involve our weaknesses, like long distance running…
It can sometimes be hard to know where to start, or how and when to work on your weaknesses, especially as you look over your ever increasing list of things you want/need to work on, pull-ups, ring-dips, double unders, rope climbs etc.
The key is to work on your weakness just as you would work on mobility. Pick 1 or 2 things at a time and be consistent with your practice.
If you try to catch two rabbits, both will escape, so the best method is to truly focus your attention on one thing at a time. If you have a big list of stuff you want to work on, choose one item, and then devote extra time that you have to improving that one movement/skill.

This time spent does not have to take forever. For example, if you’re working on getting your first strict chin-up, then your additional work could be simply doing a 15-20sec chin over bar hold, resting 30 secs, doing a 15 second negative pull up, resting 30 seconds, and then repeating for 3-5 rounds.

This above example takes no more than 10 minutes, and if you did this before/after class every time you came to the gym in one week, then you have just accumulated a good amount of volume on working that weakness.
During the Open (for the next 5 weeks) its a great opportunity to work on those GOATS (weaknesses), as we never know what exercise is going to pop up from week to week.
So here’s what we want you guys to do. Write a list of all movements you feel you need work on. If you’re unsure of what to work on, or have misconceptions on where you’re good/bad, then feel free to use our athlete level chart (located on the noticeboard) to figure out your strengths/weaknesses. If you haven’t been assigned a Athlete Level card see one of the coaches and we will hook you up with one.
From this list we then want to you to pick no more than two items for you to focus on throughout the Open. There will be a few skills sessions scattered throughout the next 5 weeks devoted to specific movements. What we want you to do is then devote a few extra days a week spending 10-15 minutes on your chosen weakness.
If you have any questions or would like some help on working your GOAT then please feel free to email me on jesse@crossfitproficient.com.au


Wednesday 24th February

Back Squat (3-3-3-3-3)

20min AMRAP:
Run 400m
7 Muscle-Ups*
* If you cannot complete a Muscle-Up, choose either MU Transitions, Pull-Ups or Ring Dips

Greasing the Groove

Monday 27th July


Greasing the Groove

A phrase made famous by the soviet strength and conditioning coach, Pavel Tsatsouline. ‘Greasing the Groove’ basically means doing the same skill or strength movement over and over again.
To get maximum effect you will want to perform the exercise of choice several times a day, several times a week, each and every set performed when you are fresh without going to muscular fatigue. Usually, this works best when performing the practice exercise for anywhere from 2-4 weeks (the length will depend on your current physical fitness level).
This can be easily utilised in bodyweight or olympic lifts. For example the Snatch. Start with 20-30kg on the bar, your skill will quickly improve – greater speed, greater strength and greater technique. You will quickly be able to Snatch 40, 50, and 60kg.
If you are finding your ‘GOAT’ isn’t improving, it may just be that you are only sporadically practicing it and not dedicating enough time to Greasing the Groove.
Here is the challenge. Focus on ONE movement that you are currently struggling with and dedicate 5-10 minutes each day for a month to work on it and lets see what happens. I look forward to hearing and seeing your results!

Workout of the Day:

A) Rowing efficiency

B) For time:
Run 400m
30 Weighted lunges 2 x 28/20kg
Run 800m
20 Weighted lunges 2 x 28/20kg
Run 1600m
10 Weighted lunges 2 x 28/20kg