Coach Pete

Pete Rohde

Tell us a little bit about yourself:
Married for 20+ years to my beautiful wife Rachael, we have 3 Teenage kids and 3 Fur kids. Loves Coffee, CrossFit and Coaching in no particular order.

When did you start CrossFit?
I stumbled upon CrossFit in 2007 and tried to do the daily WOD’s in the globo gym I was working at. Got serious about it in 2008/9 when I implemented elements of it with my clients and saw the great results they were achieving and went to a couple of different boxes myself that were around at the time, got my CFL1 in 2010 and the rest as they say is history.

My favourite WOD is:
Any Hero WOD, for the challenge and what they stand for.

My least favourite WOD is:
Karen – 150 Wallballs for Time. 🤢🤮

My favourite movement to do is:
Deadlifts, Muscle-Ups, Burpees

After my first CrossFit workout, I felt:
Like this is something I need to do for the rest of my life.

My advice to new members would be:
Be coachable, ask questions (lots of them!), be consistent with your training and nutrition and as Pat Sherwood says:

‘The goal is just to get fit, make it the best hour of your day.

Stay safe, turn up the music, high five some people and blow off some steam. So remember that, Relax, Have Fun, Workout.

Something you might not know about me is?
Adrian Bozman Head Judge of the CrossFit games took me through my CrossFit Level 1 Course back in 2010, no better Athlete / Coach / Teacher to learn from.

If I was to create a WOD called the ‘Pete’ it would be:
Something nasty and long and heavy! Not really, but you won’t find out until the day………

January Member of the Month 2018

Trudy Chandler

Tell us a little bit about yourself:
Mother of one gorgeous girl, I’ve worked in pubs for nearly 25 years and love it, also I’m an absolute cricket tragic.

When did you start CrossFit?
After completing a 6 week challenge in April 2017 I was hooked

My favourite WOD is:
Deadlifts, MB Situps, Kettlebell Swings, and believe it or not short distance running, I’m starting to like it.

My least favourite WOD is:
I’m trying not to have one cause you have to do them anyway.

My favourite movement to do is:
Deadlifts

If there was one movement that would be banned at CFP it would be:
Turkish Getups – Just pointless

After my first CrossFit workout, I felt:
Fabulous and Proud of myself. It  was 2 days afterwards it hurt like hell and I couldn’t move.

My 2018 Goal is:
Box Jumps, Double Unders, Pull-ups and everything else I haven’t mastered yet.

My advice to new members would be:
You’ve got to be a beginner before you can be anything else and also mindset is everything and of course be consistent.

Something you might not know about me is?
I have a twin sister

If I was to create a WOD called the ‘Trudy’ it would be:
4 Rounds for time
400m Run
20 MB Sit-ups
15 Kettlebell Swings
10 Deadlifts
5 Burpees

December Member of the Month 2017

Matthew Gooding

Tell is a little about yourself? Married, father of two (boy 14 and girl 12) and a construction manager for lendlease, building the new CBD school in adelaide. So time is a precious commodity! I used to do the ‘gym’ thing a couple of times a week fitting in and around the families commitments and I thought I was working out hard….. but then; I had the opportunity to try Crossfit after winning a 3 month trial membership from a school fundraising event. The gym membership was gone in two weeks and I have never looked back!

When did you start CrossFit? Started in May this year. 

My favourite WOD is: Generally anything that is a gymnastics or body weight type movement as that is my background. If I was to choose a single WOD it would have to be MURPH. Seriously tough and is a benchmark of body weight strength and cardio endurance. I had the opportunity to complete it last month and thankfully it did not kill me! 

My least favourite WOD is: I don’t really have a least favourite, but anything that involves overhead squats or burpees. 

My favourite movement to do is: Bodyweight movements; push-ups, pull-ups, dips and handstand push-ups and don’t mind rope climbs either. 

If there was one movement that would be banned at CFP it would be: In the first couple of months I would have said overhead squats, but I’m working on these and they are slowly becoming less intimidating. So burpees probably get the vote! 

After my first CrossFit workout, I felt: Pretty good and relieved that it was not as scary as I had imagined. Everyone was really supportive and welcoming. The next day, every muscle was sore and 6 months later that feeling has never gone! Some mornings, my colleagues at work look at me walk around the office like a 90 year old and question my sanity for doing crossfit ☺️. 

My 2017/2018 Goal is: something that I have not really tried yet, but now I have got kipping pull-ups going ok, I want to learn the bar muscle ups. 

My advice to new members would be: I still see myself as very new; but don’t give up and be consistent. I find the more you go the better it is. The hardest thing is getting out of bed, as once you are there you don’t have a choice other than to work your butt off!

Something you might not know about me is? I once played indoor Netball for Australia in both open men’s and mixed competitions.

If I was to create a WOD called the ‘Matt’ it would be?
4 or 5 rounds for time (depends on how long it takes people)
400m run
30 wall balls
20 push-ups
10 pull-ups
2 rope climbs

November Member of the Month 2017

Cristina Nemteanu

When did you start CrossFit?
Started Crossfit on Anzac Day WOD

My favourite WOD is:
partner WOD

My least favourite WOD is: 
I don’t have one I love them all even Don

My favourite movement to do is: 
my fav movements to do are the ones that involves legs/ squatting and body weight

If there was one movement that would be banned at CFP it would be: 
hand stand push ups

After my first CrossFit workout, I felt: 
like I would never ever go to another gym ( and sore…. and quite dead)

My 2017/2018 Goal is:
to be able to rope climb, do pull ups without bands and handstands

My advice to new members would be:
be consistent, have fun and be proud to be a CrossFitter

Something you might not know about me is?
I don’t know how to ride a bike

Part A:
21-15-9
Deadlift 60kg/ 40kg
Burpees pull-ups
Power cleans 60kg/ 40kg

Part B:
7 rounds
Run 400 m
5 hang clean squat 50kg/ 35 kg
15 wall balls blue/ yellow
250m Row

October Member of the Month 2017

Lucas Norman

When did you start CrossFit?
I started in February this year.

My favourite WOD is:
Don’t have a particular favorite. But anything with running and a good mix of movements is always good.


My least favourite WOD is: 

Murph was probably the toughest. Any WOD with lots of push-ups suck.

My favourite movement to do is:
Rope climbs are good fun and I love jumping on the assault bike as well!

If there was one movement that would be banned at CFP it would be:
Push ups and thrusters


After my first CrossFit workout, I felt:
Hooked! And tired haha


My 2017/2018 Goal is:
To start nailing my doubles unders and pull ups.


My advice to new members would be:
Try and be consistent getting to the gym. Once you’re at the gym give 110%.


Something you might not know about me is?
Um I dunno, I’m originally from the country (Clare Valley) and I have represent SA for Squash and currently ranked number 2 in the state.
If I was to create a WOD called the ‘Lucas’ it would be?
14 min amrap
2 Rope climbs
4 Squat Cleans 60/40kg
6 Handstand Push ups
8 Ring Dips
10 Pistol Squats
2 min rest
14 min amrap
100m run
10 wall balls
10 sit ups
10 lunges
200m run
20 wall balls
20 sit ups
20 lunges
300m run
Etc
All movements must be performed with med ball. Anytime you put med ball down, you must perform 5 Burpees before you can continue.

September Member of the Month 2017

Abby Tucker

When did you start CrossFit?
May 2016

My favourite WOD is:
Surprisingly the 12 Days of Christmas WOD. I didn’t like it at Christmas-time, but really enjoyed it in July. Otherwise it depends on my mood – some days I like them to be over quick smart, other days I’m up for a chipper

My least favourite WOD is:
I don’t have one

My favourite movement to do is:
Anything with a bar

If there was one movement that would be banned at CFP it would be:
Jumping squats and jumping lunges – there is just no need!

After my first CrossFit workout, I felt:
I don’t remember, probably on an endorphin high then really sore the next day

My 2017 Goal is:
Box jumps and more than 4 double-unders. I can box jump just fine on a foam box but the first time I tried the wooden box I landed on my shins. Can we please get some foam boxes?!

My advice to new members would be:
Just have a go. It doesn’t matter if you finish last because we will cheer you on till the very end and if there’s something you can’t do, over time it will all come together so long as you try. Oh, and don’t overthink it!

Something you might not know about me is?
I used to play roller derby and my derby name was Veronica Scars. I considered getting back on the track this year but wasn’t able to make the commitment. Besides, I love Crossfit more than derby now!

If I was to create a WOD called the ‘Abby T’ it would be? 

A: 13min AMRAP
13 x sumo deadlift high pull 42.5/30kg
13 x double unders
13 x overhead squat 42.5/30kg
13 x weighted sit ups 20/15kg
2-3 min rest in between / set up for next round
B: 13min AMRAP
13 x push press 42.5/30kg
13 x wall balls 20/14lb
13 x power clean 42.5/30kg
13 x box jumps 24/20″

August Member of the Month 2017

Yuvraj (Raj) Vaghela

When did you start Crossfit?
December 2016

My favourite WOD is
WOD which includes bit of weight lifting and gymnastic.

My least favourite WOD is
There are too many in my list but WOD which includes thrusters are my enemy.

My favourite movement to do is:
Back squats and dead lifts for sure with small distance running

If there was one movement that would be banned at CFP it would be:
MURPH. Cannot finish it at any given time. Exhausted and did not come to CFP for few days as an outcome of it.

After my first CrossFit workout, I felt:
I felt like I was on cloud seven. I couldn’t feel anything in my body.

My 2017 Goal is:
Be consistent and eat healthy food. Plus all the movements do properly which I am not able to do it right now. (Long list of it)

My advice to new members would be:
Jump into CFP training and it will definitely take you to your destination. CFP will push you in positive direction with extraordinary results.

Something you might not know about me is?
Selected for Under 19 cricket world cup for India but missed due to illness. Though I was not in final squad.  he he…….

If I was to create a WOD called the ‘Raj’ it would be?

Back squat (5-5-5-5-5)

30 minute AMRAP
30 Pull ups
20 Sit ups
10 Burpees
5 Deadlifts (100/70)

July Member of the Month 2017

Daniel Jackiw

Tell us a little bit about yourself?
I’ve been married for 13 years and have three gorgeous children. Health and fitness is a massive part of my lifestyle. I support St Kilda and run my own business in the vocational education and training sector. Oh, and I can be a tad competitive.

When did you start CrossFit?
May 2016, right after our third child was born

My favourite WOD is:
Annie or Filthy 50

My least favourite WOD is:
Eva – it’s a long tough workout that literally broke me the last I did it

My favourite movement to do is:
Squat snatch – it’s a quick movement that requires a lot of technique, strength and courage, but when you nail it, it feels great.

If there was one movement that would be banned at CFP it would be:
Only one – The behind the neck push jerk. It’s just wrong!!

After my first CrossFit workout, I felt:
Like this was going to be real tough and doubted if I’d be able to get through a full week of Crossfit – but loved the vibe of the gym, the Crossfit ethos and the idea of being constantly pushed.

My 2017 Goal is:
To get some consistent bar muscle ups

My advice to new members would be:
Eat well, get to the gym as much as you can and push yourself in every workout.

Something you might not know about me is?
About 18 years ago I was offered a contract to record an album of my own songs and thought I’d be a muso for a career. The album “Words to Paper” took about 5 years of recording and promotion and has been on I-tunes for about 13 years – It has sold a grand total of 3 singles since its release!! LOL!!

If I was to create a WOD called the ‘Daniel’ it would be?

10 Rounds of:

3min AMRepsAP:
100m sandbag run – 15kg/10kg
5 handstand push-ups
5 left arm KB power snatches – 20kg/12kg
5 right arm KB power snatches – 20kg/12kg
5 pull-ups
In the time left remaining in each round complete as many Thrusters as you can – 35kg/ 25kg

Rest for 1 min before starting the next round
Score is the total of all thrusters for the 10 rounds

June Member of the Month 2017

Jaime Ma

Tell us a bit about yourself:
I am 24 years old and a Reception teacher at Blakes Crossing Christian College (super far north!). Every day there is different and interesting and there hasn’t been a day without a crazy story to tell. They definitely know how to keep me on my toes ALL the time! I also help out with Kids Church on Sundays at my local church – love being around kids and the joy they bring (most of the time).

I LOVE food and fine dining. I look forward to all meals of the day – I think I sleep just so I can wake up and eat breakfast. But I hate cooking, so it’s a good thing my partner loves to cook and we can’t wait for uber eats to start delivering to lightsview.

I’m also getting married in September! And will be forcing him to join crossfit after the wedding!

When did you start CrossFit?
April 2016, so a little over a year ago now

My favourite WOD is:
All partner WODs and any 3 round WODs – by the time you head into the second round, you’re on the home stretch!

My least favourite WOD is:
WODs that require 800m or more of running in one go, especially those 1 mile runs (whyyyyyy!)

My favourite movement to do is:
Power cleans and deadlifts!

If there was one movement that would be banned at CFP it would be:
SO MANY to choose from! Overhead squats, squat snatch, v-ups, I could definitely keep going!

After my first CrossFit workout, I felt:
Dead. Did not know that I could produce that much sweat in such a short amount of time.

My 2017 Goal is:
Be able to kick up onto the wall for a handstand, go down a band in pull ups, get better at push ups on my toes and double unders.

My advice to new members would be:
Stick at it and make time for it! Plan ahead what days you can go. It will become addictive soon enough and feel weird when you miss one of your regular workout days.

Something you might not know about me is?
I have massive OCD and secretly love it when Pete lines up all the barbells, kettle bells, boxes and wall balls neatly.

If I was to create a WOD called the ‘Jaime’ it would be:
Partner WOD
30 minute AMRAP

Partner 1:
100 skips
200m run

Partner 2:
2 deadlifts (heavy)
4 power cleans
6 box jumps
8 KB swings

 

May Member of the Month 2017

Grantley Roper








Tell us a little bit about yourself:
I am married (10 years this year) to Kerrie, and we have two Children – Caitlin 7 and Connor 5. We are all members of Proficient, You could say we are a Proficient Family.

I work as an ICT Services Manager for an International Company with its head office based in Adelaide, and I am a one eyed Adelaide Crows Supporter and go to most home games with Jason Bachmann (Also a Proficient Member …. Well sort of)

 

When did you start CrossFit?
I had been doing a some CrossFit style PT sessions at another gym for a while, but my first CrossFit Workout was at YouFit in Mildura Sept 2015.

My lovely wife dragged my along to a Proficient organised trip to visit YouFit on the last weekend in Sept 2015 (Yes Grand Final Weekend, which I was not happy about!).

It was a brutal, but a good workout, and the YouFit Box crew were awesome.

Kerrie then gave me a Proficient membership for Christmas 2015.

 

My favourite WOD is:
Don’t really have one, but I don’t mind 17.4/16.4 (the scaled version).

 

My least favourite WOD is:
Anything with Overhead Squats in it.

 

My favourite movement to do is:
Probably Deadlifts, but I also like Push Press.

 

If there was one movement that would be banned at CFP it would be:
Do you even need to ask …… Overhead Squats

 

After my first CrossFit workout, I felt:
Like Throwing up! (But I didn’t).

 

My 2017 Goal is:
Improve my movements including HSPU, Pull Ups, Toes to Bar. Also to build strength.

 

My advice to new members would be:
Just remember you are only competing against yourself.

 

Something you might not know about me is?
I turn 40 in October this year.

 

If I was to create a WOD called the ‘Grantley’ it would be:

22min AMRAP
10 Deadlifts (100/70 RX)
19 MB Sit Ups
7 Push Press (60/40 RX)
7 Handstand Pushups
400m Run