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Injury Reduction – Hip Joint

GinaBlogs
Poor hip function = poor movement + athletic performance  There are several key factors that can contribute to poor hip function; weakness of the posterior muscles, tightness of the hip musculature, accumulation of wear and tear / onset of osteoarthritis, pre-existing injuries and anatomical abnormalities. It should be noted that this article is intended for...

5 tips for staying on track this winter

Gina YatesBlogs
Winter is coming! You’ve got TWO choices: A) Let all your hard work in the gym over summer go to waste, until next summer when you want to fit into that swim suit / see your abs again. B) Keep up the positive momentum that you’ve created and hang on to those summer gains! Make...
Maddie: Now

Maddie: From mum’s love to a CrossFit regular, a member’s story

GinaWOD
Name: Madeline Age: 19 Occupation: Admin & Waitress Been doing CrossFit for: 7 months (ish) Did you have any apprehensions prior to starting CrossFit? After stopping netball, I didn’t participate in much exercise at all. Plus, I put on a lot of weight which made exercise look impossible. I thought it wasn’t going to be for...
CrossFit Nutrition

Food for thought

GinaBlogs
We turn up in the gym, we train hard and we see results, but do we know why? Crossfit is based around high-intensity movement put together in a Workout or Met-con. A Met-con stands for metabolic conditioning which literally means how well we can convert food into energy to supply our different energy systems. This...

CrossFit Masters: You are never too old to start!

GinaBlogs, WOD
In the age of social media and fitness superstars, the core values of what fitness is can be lost. It’s not just about 6 packs and lifting heavy weights. Fitness is about being able to do anything you want to do, whenever you want to do it. We published a blog earlier this year regarding some...

Go Hard, Go Home!

GinaBlogs, WOD
Go Hard, Go home! Yes, we’ve modified the classic slogan “go hard, or go home”! When it comes to high intensity training, it's smart to do both! ‘Go Hard, Go Home (in one piece)’ is much more appropriate. It has become commonplace in our box to see members complete back to back high intensity classes,...

CrossFit for older adults

GinaBlogs, Member's Stories, WOD
We have previously reviewed the benefits of CrossFit for older adults in order to be 'Fit for life after 50'. The pitfalls of a sedentary lifestyle are there for all to see, regardless of age. Hundreds of research papers support this, outlining the risk factors of physical inactivity. The Facts 3.2 million deaths per year...

Injury Reduction – Shoulder Joint

GinaWOD
Injury Reduction - Shoulder Joint   The shoulder joints are called upon to perform a wide range of dynamic movements in CrossFit, incorporating weightlifting, gymnastic and conditioning disciplines. Given that two of the main objectives of CrossFit are to raise work capacity and improve movement efficiency, dynamic exercises are often performed at high speed / intensity....

Tom: from lite to CrossFit master, a member’s story

GinaWOD
Name: Tom Brooke Age: 54 How long have you been doing CF for: I started coming to CrossFit lite in April 2017. I then took the foundation course and became a member in June (9 months as of Feb 2018) Why did you make the decision to join CrossFit: I had been doing daily workouts at home...

The importance of recovery

GinaBlogs
The importance of recovery is often overlooked when planning a training schedule. It is, however, ESSENTIAL. The extent of any adaptations / improvements to your training is influenced by many factors, including recovery. Not many CrossFitters enjoy rest days, but if you want to improve when you come to the gym, rather than deteriorate, then...