Hi Guys,
Cross Training is back for 2016, dates listed below. We will kick things off at 830am so we beat the heat and get our training dusted so you can kick off your weekend a bit earlier! We will be training in our “summer park” Corner of Newstead Terrace and Newstead Avenue at Newstead until further notice.
SATURDAY’s at 830am
JAN 16, 30
FEB 13, 27
MARCH 12
APRIL 2, 16, 30
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12 AUG 2015: Temporary Time Change for Cross training
Guys, For the next 8 weeks Cross Training will kick off at 930am, meeting at the gym.
After October 10th, we will revert back to the 915am timeslot, meeting at the park.
Please note, there is no Cross training this Saturday 15th August, however I will run a “make up” class the following saturday. There will be a team WOD posted on the facebook page so that you can do as a group in the gym. 🙂
Dates/Times for the next 4 classes as follows:
SAT 22nd AUG 930am – meet at gym
SAT 29th AUG 930am – meet at gym
SAT 12th SEP 930am – meet at gym
SAT 26th SEP 930am – meet at gym
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11 MAY 2015: Red Onyx is MOVING HOUSE!!!!!!!!!!!!!!!!!!
I am so very excited to announce that as of Tuesday 12 May, we have a new home 🙂 We will be operating from the Athletic Zone, 29 Helen Street, Teneriffe. The AZ is a 24 hour Crossfit facility and is a very cool place to train. Keep an eye on our Facebook page for more updates and special offers!
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14 FEB 2015: BLOWN AWAY BY THE GENEROSITY OF MY CROSSFIT/RED ONYX FAMILY
On Saturday 14 FEB 15, Crossfit Resolve hosted a wodaganza as a fundraiser for my knee surgery. I am seriously blown away by the generosity and support of my Crossfit family. I think this is one of the truly rare occasions where I was speechless.
I want to thank Davin McPherson, Brandon Donald, Belinda Staples for not only offering to hold this event but for all the extra time and effort they put in to make it happen. Thank you just doesn’t seem to be enough…
A big thank you also needs to go out to Angela Reinmuth, Letitia Donald, Sally Cameron(teneriffe yoga), Emma Witham (rxd pro/bullittfit gear), Denise Olholm,
HPS new farm, Simon Harradence and Aimee Young (young farmers) for donating prizes for the raffle – very much appreciated guys 😀
Last but by no means least, thank you everyone that attended to either compete or yell encouraging things and to those of you that supported the raffle 🙂 this is going to get insane if I try to list you all.
I really dont think you realize how much it means to me that you all turned up, on valentine’s weekend no less. I really felt the love.
Thank you, my Crossfit/Red Onyx family. I love you guys xxx
****** The Wodaganza raised enough money for me to book my surgery! 27th March it’s a go!
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31 DEC 2014 : HAPPY NEW YEAR!
Happy New Year Team! It’s been a fantastic year of training, you’ve all done so well, many many PB’s and personal achievements and I’m really proud of all of you!!!
Enjoy yourselves tonight.. Celebrate with a couple of drinkies and some laughs with friends and family but remember, stay safe tonight!!!!
Cheers guys!!! I’m looking forward to another awesome year and “steppin’ it up in 2015”
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30 NOV 14 : LAST CROSS TRAINING CLASS for 2014 SAT 6th DEC
Cross Training Class – post workout
This time last year I said it, and here we are again. I can’t believe how fast the year has gone. Our last Cross Training class will be held this Saturday 6th DEC 915-1015am.
Feel free to bring a friend along for the last one. $20 per person.
Cross training will continue in 2015
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27 SEP 14: CrossTraining is swapping locations for the summer!
It may only be spring but already it’s warming up outside and that means it’s time to change parks in preparation for super, sunny days. From 11th October, Cross training will relocate to our “summer park”, corner of Newstead Terrace and Newstead Avenue, Newstead. We will meet on the checkerboard under the big, shady tree. Bring on training with river views and breezes 😀
A reminder that all fitness levels and abilities are welcome to Cross Training, held every second Saturday 915am – 1015am. The cost is still only $20 per person.
If you would like more information, please contact me 0430 760 444 or rach@redonyx.com.au
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16 AUG 14: Winter Special Extended!!
Whoa!!! Last month of winter!!!! Are you ready for Spring????
I’m extending the July special until the end of August. Come and try us out – new clients will receive their first half hour session for only $20!!!!
For more information, or to book your session, contact:
rach@redonyx.com.au
0430 760 444
Personal Training sessions start from $27.50
Outdoor Cross Training classes $20
#highintensity #fitness #fun #losethewinterblanket
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4 APR 14: Crossfit Open: My view on 14.4 and 14.5
14.4 – Wooooo! 111 points. 60 calorie row, 50 toes to bar and 1 wall ball. Unofficial score was 166. I scaled the rest of the wall balls to push balls and did the power cleans as prescribed. Had to go slowly and keep decent form due to dodgy rib. Right now I realise I sound like a walking injury LOL This is what happens when you don’t listen to your body. Pushing through pain is STUPID, so is pushing through high levels of fatigue (I was silly, I shouldn’t have been training that day). In fact, I really hate that saying “no pain, no gain”. It’s totally wrong. In its literal meaning, if you’re in pain, you are NOT making gains. I was kinda hoping for at least 20 cleans, but at the end of the day, the 16 were quality reps, there was no pressure on my ribs (first time I have cleaned since the rib pop) and I lived to train another day J At the end of that I’m thinking my chances of a knee friendly 14.5 are probably slim.
14.5 – Hahaha I am so right. I’ll have to submit a zero score for this one. There’s no way the knee will handle thrusters and since you have to finish the WOD, I can’t score a point. Total injury mod coming my way. I was so prepped to do Push Press instead of thrusters, but my rib had other ideas. I was really disappointed and ended up having to scale to KB Swings instead (13.22). Not the same, but at least I had a go and that was the whole reason for me doing this in the first place.
Something I found really interesting…. In any other wod, I do my burpees with a strict push up. This is something my coach instilled in me right from the beginning of my crossfit journey. Burpees have a push up in them!!! So that’s how I do them and they are tough (and slower). The burpee standard was a little more lax in the open and so I was able to do my burpess as the Knee Pushup version. I was surprised how easy these were. My thoughts on this are, if you train harder than you compete, things are a little easier for you. If competition standard is your training standard and that’s tough for you, you are in trouble. I’m pretty happy that 84 bar facing burpees felt easy (ish).
The 2014 open was a good experience and I hope I’ve shown that anyone can jump in and have a go and that it really doesn’t matter what score or time you post. If you didn’t “have a crack in 2014” then next year make sure you jump on board and give it a go.
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18 MAR 14: The Crossfit Open – My view 14.2 and 14.3
Well, open WOD’s 14.2 and 14.3 have come and gone so here’s my take.
14.2 – 1 point! Wahooooo 😀
If only the chest to bar pull-ups were first, then I’d have 11 points! But no matter, 14.2 was only about participation for me. 1 rep rxd and then I scaled the rest of my squats to box squats to save my knee. I logged my one point too. I don’t care that it’s a 1 because I achieved my goal of having a go, no matter what Crossfit threw out there. Plus, I figure I’m 1 point ahead of all those silly people who didn’t log a score LOL. My “unofficial/scaled” score was 70, I was happy. A workout was had, another day was over and I was looking forward to the week ahead and the announcement of 14.3.
14.3 – Knee Friendly 🙂
I’m so happy that step ups were an acceptable sub for box jumps again this year. That meant I could do the WOD as prescribed J Happy Days!!
I treated this wod as I would any other step up wod. Working mostly on my good leg, but slowing down so I could accurately do 5 reps on the dodgy leg (part of my ongoing knee re-hab). I know I lost time but I don’t care. Working the dodgy knee is a part of any other wod that I complete and the open is no exception. Righty gets some strengthening love and lefty gets a little less of a smashing J I scored 90 reps. I am happy with that. There was a time when I had to take deadlifts off blocks… Actually, on a bad knee day I still have to, so I’m thankful that righty was in good shape in the first place. Now let’s bring on 14.4….. 1 point or not, it doesn’t matter, this is exciting stuff.
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3 MAR 14: The Crossfit Open – My View
Well, it’s that time of year again.. OPEN SEASON LOL.. I so want to say “rabbit season” due largely to my childhood obsession with Warner Brothers cartoons.
Crossfitters all over the planet partake in 5 WOD’s, registering their scores in an attempt to either be the fittest on earth or see how they stack up in comparison to the fittest on earth.
The thing that I love so much about Crossfit is the community. Crossfit encourages everyone to get in and have a go – it always has and as far as I can see, it always will. The open is no exception. The open wod’s are scaled and designed so that everyone can have a go, newbies, intermediates and elite level.
I have competed in the 2011 and 2012 open. In 2013 I was sidelined after a knee injury which I now know is pretty permanent. In short, I can’t squat, lunge, run, box jump or pistol on my right leg. I didn’t do the open in 2013 because I thought those movements would come up and well, what’s the point?
Turns out I probably could have done at least the first WOD and probably the second and at least registered a score. It was a little depressing watching everyone else have a go.
I have been managing my injury very well this past year and although those movements are still out for me I decided that this year is my year. I’ve titled it “Have a crack 2014!” So I did just that. I registered for the open because I want to show that anyone can jump in and have a go. Crossfit is all about participating and as long as you are having a go you are WINNING!!!!
I don’t know what the WOD’s will be. There is the possibility that one (or all of them) will come up with something that I cannot do. I’m not insane, I’m not going to push through pain to get a score. In this case I’m prepared to do 1 rep rxd, then scale the rest of the WOD so I at least have a go. 14.1 turned out to be relatively knee friendly – WAHOOOOO. I scored 222 reps. I didn’t go crazy, all reps were power snatches as written, I held my form, I took rest when I couldn’t set properly, I stayed safe and I still registered over the 200 reps I was secretly hoping for! Truth be told, I was going to be happy to get more than the first 30 double unders. That’s a big win for the injured corner
Who knows what 14.2 will be – who cares?! I am loving that I can at least be a part of the Open.
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1 FEB 2014: BACK INTO THE SWING OF THINGS
Wow, February already – can you believe that?! With all Red Onyx crew back on deck after the festive season, it’s time to kick things off with a Nutrition Challenge. Running from 1st – 28th Feb we are eating clean and training hard (as per normal) so we feel better, look better and set ourselves up for a big WIN in 2014! Details will be posted under the Nutrition tab on the website.
Cross Training kicked off for the year today. Classes are held outside in the park, fortnightly from 1st Feb. 915-1015am and the cost is only $20 per person. All fitness levels and abilities are welcome. It’s a great opportunity to keep fit, meet some pretty cool people, get some vitamin D and have fun doing it!!! If you would like more information, drop me a line 😀 Results are posted under the WOD Blog section.
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31 DEC 2013: HAPPY NEW YEAR
Happy New Year Team!!!!! Enjoy the last night of 2013 and celebrate!!! It’s been a fantastic training year and you have all done incredibly well!! I’m really looking forward to 2014, I’m sensing there will be PB’s a plenty!! Wooooooooo!!!
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7 DEC 2013: CROSS TRAINING ALL WRAPPED UP
Well, that wraps up Cross Training for 2013. I honestly can’t believe how quick the year has gone. Thank you to everyone that attended classes throughout the year.
We will continue our outdoor group training classes in the new year so stay tuned for dates and times.
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23 NOV 2013: PULL UPS – THUMBS AROUND!!!!!
It honestly terrifies me when I see near misses on the pull up bar. PLEASE get your thumbs AROUND THE BAR peoples!!!
Surely it is far better to lose a couple of seconds than to slip off the bar and crack your head on the cement???!!! It’s getting hotter, you are sweating more and sweat on a metal bar leads to loss of grip.
When I first started Crossfit, I used to pullup with my thumbs over the bar – but a persistent coach taught me that I’m STRONGER with my thumbs around. So very true. I also know that changing your technique on any movement will take time, but it is well worth the practice. Spend the time now, reap the rewards later. With your thumbs around the bar, your grip strength is increased, you can stay on the bar longer, you are SAFER, and you don’t shred your hands so easily. Did I mention safer??? Now, that is the only way I do my pullups. At last count I had 22 consecutive kipping pullups as a personal best – all done with thumbs around.
If you need proof that it’s a stronger grip, test this out. Try climbing a rope with your thumbs on the outside and see how far you get. We evolved with thumbs for a reason… Please use them and stop giving your coach a heart attack every pull up WOD 🙂
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8 MAY 2013: FIRST SESSION FREEEE!!
Commencing Monday June 3, 2013, I’m running a First Session Free week.
My current team can bring a friend along to try out what you have (no doubt) been raving on about all the time
Following us on Facebook or the website but haven’t done a session? Shoot me an email and lets book it in!! Come and have a go at a half hour session and see what all the fuss is about
Bookings are essential so text or email me to jump on board.
0430 760 444
redonyxstrength@gmail.com
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28 APR 2013: “WHOA….THAT WAS HIGH”
JP’s 50″ Box Jump – He makes it looks easy too!!
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10 JAN 2013: MY RANT – WALL BALLS, Full Depth a MUST!
TODAY I LEARNED: You REALLY must go to full depth squat in a wall ball.
I always thought full depth was just what you did because, well, ITS THE MOVEMENT (do’h). So, seeing I am UNABLE to go the full depth because of my stupid knee, I had to limit my range to a 16″ box. Let me tell you something for nothing…. YOU GET ABSOLUTELY NO POWER for your wall ball without depth!! A 6kg Wall Ball has never felt so bloody heavy.
You may “think” that doing a half assed and range rep is “easier” cause you’re not going all the way down, but in reality you are losing all the power from your legs and then you start burning out your arms as you need to Throw the ball over the line. This results in tired arms and a tonne of no reps as your wee little arms cant get the ball over the target – soon a 50 wall ball wod becomes an 80 wall ball wod. NO THANK YOU. Combine that with, say, 40 or so pushups straight after and all of a sudden your arms are like pieces of spaghetti! I’m sorry, is this WOD for TIME???? Oh, it is??? Silly me….. LOL
I’ve never short repped a wall ball in my life until now, that I have too AND I HATE IT. So inefficient. So there you have it. Get your ass down to full depth and get efficient wall balls!
Rant over 🙂
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