Persistence Breeds Achievement

We acknowledge the hard work that all our members put in day in and day out, and how this effort leads to ongoing individual achievements which we get ecstatic to see so often.

We would like to specifically throw a shout out to Jacob and Lauren Takle. 
They have been coming to the gym to learn new skills and movements for around 8 months now. They have achieved much and always brighten Wednesday and Thursday afternoons.

Jacob has a diagnosis of Autism. He is in year 8, had very basic numeracy and literacy skills and extremely limited reading and writing. Physically, he had restricted movement with very poor core strength. 

Lauren was born with Foetal alcohol disorder which presents itself very similar to ADHD - her body and mind were always very busy. 

Through their twice weekly session, coupled with a way of eating which has proven itself to be suited to their needs, The adaptations that these two have made has been extremely positive saying the absolute least.

Lauren is calm, absorbing information with an open brain which has seen her reading abilities sky rocket and spending hours in constructive play, whilst developing her handstand and Olympic weightlifting abilities. 

Jacob is now full of confidence and willing to try new things. Previously needing a handrail to use the staircase, he can now jump onto a 20 inch box. He can squat retracting his shoulders whereas the sensation of anything touching his skin on his back was uncomfortable enough to not perform the movement 6 months ago.

Yesterday he brought in his first ever sports ribbons from his school athletics carnival showing his wares as a sprinter, and performed in the school band playing the cajon.

What these two have and will continue to achieve is amazing, and it is all thanks to their continued efforts and parents, CrossFit Katoomba favourites Murray and Wendy, for having big hearts, and an open mindedness to try different fundamental life principles in order to promote positive change for the future. Modern society could learn much from your family's example.

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RX Precision Nutrition

Hey guys. 

The relationship between training and nutrition is complicated. If you’re slogging it out at the
gym, but not reaching your body composition or performance goals, it’s likely that your nutrition is holding you back.

I've noticed a lot of our members have been taking an interest in their ways of eating lately (which is awesome) and thought this may be something that may interest some of you. I have already had a chat to a few members about the idea of a nutrition coach, and thought I'd post a little more information on the subject.

Engaging a nutrition coach will help you to understand your limiting factors and how to navigate around them to achieve your goals; whether they be fat loss, muscle gain or performance enhancement. You will have a dedicated coach to help you stay accountable and create new, consistent habits.

Personalised Coaching:

A close friend of mine, Bec has been crossfitting for six years, has her CFL1 and has completed Precision Nutrition L1, opening RXPN mid-2017. Bec found macro counting after years of training hard but not reaching her training or body composition goals and finally having success when she looked at her nutrition.

The goal of RXPN is to educate people to fuel their bodies correctly to look and feel the way they want to. RXPN now has two qualified coaches on staff and have had many successful clients.

For further reading, check out www.rxpn.com.au, alternatively seek me out at the gym and I will be more than happy to have a chat and put you in contact with Bec.

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YOGA

Starting Monday the 27th August at 12pm, we will be trialling some YOGA classes during the day for those that may be interested.

The muscle strengthening you get from yoga and the muscle building (and strengthening) you get from CrossFit complement each other very well:

Balance postures in yoga are not just about coordination; they also concentrate on stretching, core engagement, strengthening and calming our mind. All these could benefit a CrossFitter in many ways: every heavy lift requires core engagement; every overhead lift requires good balance, etc.

Breathing (pranayama) is an integral part of yoga and is hugely beneficial for CrossFitters in many ways. Yoga is a practice linked entirely to the breath. Establishing a full even rhythmic breath is the first tenant of Yoga. This translates beautifully to all of the elements of CrossFit, from Olympic lifting to conditioning, and will really improve your performance if you can master balanced breathing. It will also translate to a more peaceful mind.

IMPROVED FLEXIBILITY is one of the first and most obvious benefits of yoga. Flexibility and suppleness that yoga develops can bring your CrossFit training to the next level: overhead squats, back squats, deep ring dips, squat clean, and other movements can benefit hugely from yoga practice. Ankle mobility, which is so underestimated but so essential for the majority of the movements, improves with specific yoga postures.

Yoga helps with muscle tightness and soreness that you can experience after a CrossFit workout. Yoga helps to loosen you up after a training session, speeds up recovery, and reduces soreness.

Yoga, when coupled with the strength development of CrossFit, can help your body achieve the perfect balance of stability and flexibility. You can achieve greater stability through flexibility and vice versa.

Register your interest by emailing Vanessa at:

 vanessa.yoga.bluemts@gmail.com

Alternatively, seek a coach out to discuss whether this may be suitable for you!

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GMB Integral Strength Plus Coaching

Hey guys, Helen is running a new style of class that may be of interest to some members.

The course will be run on 8 consecutive Wednesdays, from 11th July, until 29th August between 2pm - 3pm.

This course will be taught by GMB Tainer Helen Ilich

ABOUT GMB INTEGRAL STRENGTH
GMB Integral Strength program online - a truly effective way to build comprehensible strength in eight weeks! Building the strength to move with classic bodyweight exercises and variations, using GMB's efficient system. Expand your range of motion while getting strong throughout that range. Build: powerful legs, knees and ankles; a solid core; and strong healthy shoulders, arms and hands. Improve your endurance for any physical activity and learn skills like the chin-up, shrimp squat, and bridge. Prepare your body for more advanced movement skills. Move with confidence and resist injury. Perfect for beginner to intermediate level. 

ABOUT THIS PLUS COACHING COURSE
This Plus Coaching Course consists of eight face-to-face sessions which synchronise in direct tandem with the GMB Integral Strength eight week online program. These small group weekly sessions are conducted while each participant also progresses independently through the entire online course curriculum. The advantage of the shared session experience is that you will be part of a supportive group that commences the course at the same time, and you will have a GMB trainer to check your form for all movements and keep you accountable. A closed Facebook group will also be accessible to all participants where your GMB trainer will be available to answer your questions, respond to any videos you would like to post of yourself performing the Integral Strength movements, and provide advice throughout the whole eight week GMB Integral Strength journey. 

8 x 45 min weekly face-to-face sessions at CrossFit Katoomba
choose/mix Wednesdays OR Saturdays
8 weeks of online coaching support

PRE-FURCHASE OF GMB INTEGRAL STRENGTH ONLINE PROGRAM IS REQUIRED TO SECURE A PLACE IN THIS PLUS COACHING COURSE - ONLY USING THE LINK BELOW
https://gmb.io/is/?ref=100&campaign=CoachingforOnlineCourse

FOR ALL DETAILS, REQUIREMENTS, PRICING AND BUY NOW LINKS CLICK ON THE LINK BELOW
http://flexagility.com.au/gmb-integral-strength-coaching-course

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Class Changes - Week Beginning 9th July 2018

Hey Guys - Just an Update on the Class Schedule which is changing the week beginning July 9th.

6 am Classes will only run on Tuesdays and Thursdays
There will be 10.30 am classes Mondays, Wednesdays and Fridays
5.15 and 6.15 classes will be as regular
Barbell Club will remain at 7.15pm on Tuesday and Thursday nights
Teens will remain at 4pm Tuesdays and Thursdays.

Any questions, queries or concerns - hit us up at the gym!

Girls - Lorna Jane Coming to Katoomba this week

LORNA JANE ON THE MOVE POP UP STORE!
Have you heard the exciting news?! A Lorna Jane Pop Up will be in town from Thursday, July 5th to Saturday July 7th at 1-13 Katoomba Street.

They’re bringing the brand new collection as well as lots of the old favourites – and the best part – giving discounts on EVERYTHING!

Tag and share with your girls so no one misses out! 

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www.disabledparents.org

Ashley Taylor from disabled parents.org recently reached out to us to assist in getting out some info surrounding parenting for those in challenging situations. Being NDIS accredited has allowed us to be involved with and exposed to many different individuals and agencies which we can support to promote an increase in quality of life, or just the maintenance of already established healthy lifestyles.

Planning ahead for Success

Finding out you are pregnant is a joyous moment. If you have a disability, you will want to plan ahead to make sure that you and your baby are comfortable and safe at home. A little advance planning will make life with your newborn that much easier.

Line up your village

Everyone needs a support system to raise a baby. For the disabled parent, it is essential that you have people who can help you, preferably on short notice. Parents, who are now becoming grandparents, often can help. Try to include them in raising your child as early as possible.

Ask your siblings how much you can count on them, and ask them to be completely honest. Talk to your neighbors, especially those with children, about your plans. Agree to help them while they help you.

Consider all the groups you belong to. Are you a church member? Do you volunteer at the Red Cross? Ask all these people to support you while you undertake the important mission of raising another human being. Lean on your friends as well.

Make home modifications

If you have mobility limitations, it will be very important to make sure that every part of your home is safe and accessible. When making home modifications, replace steps with a ramp, both inside and outside the home. Purchasing expandable hinges for doorways will allow a wheelchair through most doors without expensive structural modifications needed to widen the opening. 

Installing skid-resistant flooring, like vinyl tiles and adhesive runners, will prevent slips and falls. If you insist on keeping throw rugs, tape them down with double-sided mounting tape.

Useful baby care items

According to the American Journal of Occupational Therapy, bathing, putting your baby to bed, and carrying a baby are the biggest challenges for a disabled parent.

When it comes to putting your baby to bed at night, the best solution might be a co-sleeper. This is a small bed with raised bumpers that goes right on top of your bed. The baby rests in the co-sleeper where you can hear her and take appropriate action the minute she cries.

There are also a variety of side-sleeping appliances that allow your baby to sleep right next to the bed. These are usually crib-like small beds with raised sides to prevent your baby from rolling out.

Many disabled parents will defer to their partners or other helpers when it comes to bathing their babies. But you won’t know what you’re capable of until you have tried. Bouncers and baby seats made for use in the bathtub have been useful to some new mothers and fathers. Simply run some water in the bathtub, place the bouncer in the tub, and place the baby in the bouncer. This allows the two of you to bathe together.

Dressing and transporting your baby

 When it comes to putting clothes on a baby, flailing legs and arms can present a challenge. Make your life easier by getting baby clothes that use velcro fasteners or acrylic zippers.

You will want to buy baby clothes without footies because footies are very difficult to get on the baby. Instead, buy separate warm socks that pull on easily. Likewise, disposable diapers with tape will be much easier to manage than cloth diapers.

Think about how you will move around the house with your baby. There are a number of state-of-the-art baby harnesses that harness your baby to your chest or your back. Some of these can be used in conjunction with a wheelchair.

With a little preparation, you can make sure you and your baby are safe in your home. Identify what the greatest challenges will be. Then make purchases and modifications that will help you meet those challenges.

Photo courtesy of Pixabay

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#INTHEOPEN

Who's signing up for this years open?

Where grassroots meets greatness: Compete with hundreds of thousands of athletes in five workouts over five weeks. Do it for fun, your affiliate family, or just for your own fitness goals!

Go to games.crossfit.com to create a CrossFit account and sign up for the open.

Every Friday night we will be running open workouts from 22nd February through 26th March. Hopefully we can create a great community vibe with everyone involved - the more the merrier.

Got a nice surprise logging in to update our Affiliate profile today to see 6 members already signed up! Hopefully we can get many more sign up this week! Its only $20 US to be involved and get amongst what CrossFit is all about! 

Come and join a great community building exercise and support your increased fitness!

 

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Skincare tough enough for CrossFitters!

Check out Casey's Savasna line of skincare products - Perfect for scrubbing down after heavy sessions, leaving your skin moisturized without having to put any on! 

They are great for skin conditions such as eczema as well as an after-shaving face exfoliate and moisturiser for the fellas.

She also specializes in homemade candle making specifically making "Signature Scents" for weddings and functions tending to the desires of the individual and their special event.

There will be a write up about her and her products in the Gazette next week that is available on the papers website:

http://www.bluemountainsgazette.com.au/story/5185363/skincare-business-savasna-started-to-ease-eczema/?cs=1432

If you're interested in trying any of the products be sure to contact her and check out her website: www.savasnaaustralia.com.au

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Registered NDIS Provider

CrossFit Katoomba is proud to say we are now a Registered NDIS Provider. 

We aim to increase wellbeing and health through exercise and supporting healthy, preventative minded lifestyles.

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Open Foundation Challenge

Hey Guys,

Starting the week beginning February 6 (Monday) we will be running a comprehensive program similar to that of the "Winter Swolestice" we ran during 2017, for those that want to better manage their lifestyle gain an edge leading into the CrossFit Open this year.

With most members signing up to the open last year creating an awesome vibe each Friday night undertaking the workouts, we thought it a good idea to give those signing up this year the opportunity to be involved in some lead-up experiences to galvanise them for the coming weeks.

Resident Nutritionist Orit has offered her expertise to assist in providing interested members with information and education on eating programs, specific to their goals and needs.

What we be involved in the program is a personal consultation with Orit covering:

  • an eating plan developed specific for the individual, taking into consideration their needs/desires
  • measurements (Weight, BMI, Circumferences) taken throughout the program to monitor progress
  • ongoing casual consults answering questions/concerns

Those undertaking the program will also get personal one-on-one sessions with Dru or Nat to specifically work on technique/break down movements which they may be finding challenging. 

The program will come at a one off cost of $50 - quite reasonable taking into consideration the cost of an initial consult with a nutritionist!

Anyone interested can email/message with any questions re: specifics or alternatively hit us up next time you're in the gym.

#MTNSTRONG #OPENFOUNDATIONCHALLENGE

 

 

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Greenwood Early Education Centre

For those of you with youngsters - Sam is the centre manager of Greenwood Early Education Centre Katoomba.

The centre provides the best learning environment and early education for all children. Their qualified educators are passionate about inspiring the next generation of confident, happy and safe children. They offer a fantastic interest-based G Curriculum five days a week from 7:00am to 6:00pm.

The centre is a large centre with a cosy, home-like environment and features an open plan commercial kitchen. their outdoor area has chickens and vegetable garden implementing “paddock to plate practices”.

If your children are at or close to the stage of heading into daycare, hit up Sam for more information.

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Zoe's Images

Hey Guys -

Be sure to check out Zoe's photography page on Facebook and Instagram! Another amazing member of ours doing amazing things through a lens!

She has already done some amazing work for us at the box as most of you are aware through being her subjects from time to time.

https://www.facebook.com/zoemartinimages/

Instagram handle @zoemartinimages

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Australia Day

Hey guys Australia Day is our 1st Birthday!!!!! Join us for a morning WOD at 8 and 9am followed by a BBQ at Wentworth Falls lake for some food and a few drinks. Let us know if you can make it - family and friends welcome. 🇦🇺🎂🌭🍻

 

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Helens January Schedule Update

CONFIRMED Special one-off workshops/classes January 2018 only

Kettlebell Basics Workshop | Friday 12.01.2018 | 2.45 - 3.45pm

Shoulder Mobility Workshop | Monday 15.01.2018 | 10.45 - 11.45am

Turkish Getup Workshop | Friday 19.01.2018 | 3.00 - 3.45pm

 

CONFIRMED Animal Flow Beginners Course intensive - 8.00 - 9.00 am each day (see JANUARY 2018 dates below)

Tuesday 16th

Wednesday 17th

Thursday 18th

Tuesday 23rd

Wednesday 24th

 

Extra Animal Flow classes in January 2018 (on trial 13th, 20th, 27th)

Saturdays - 10.00 - 11.00am

 

Regular Class Schedule resumes 08.01.2018

Mondays - Mobilise Stretch - 9.30 - 10.30am

Mondays - Animal Flow Practice - 7.15 - 8.15pm

Thursdays - Power Stretch - 9.00 - 10.30am

Fridays - Kettbell Workout - 4.00 - 4.30pm

 

Contact Helen - helenilich@flexagility.com.au for more details and to book.

The Kettlebell, Shoulder mobility and Turkish Getup classes would be beneficial for CrossFitters looking at trying something different!

Shoulder Mobility Workshop 

Monday 15.01| 10.45 - 11.45am

This class will focus entirely on basic mantenance drills and stretches for the shoulders. The shoulders are involved in every upper body movement. When your arms move, the movement occurs along the joints that comprise the shoulder and your arms depend on healthy shoulders and good scapular function.

Runs straight after Mobilise Stretch on Monday!

 

Kettlebell Basics Workshop 

Friday 19.01| 2.45 - 3.45pm

This non-intimidating workshop will focus specifically on learning kelllebell techniques, fundamental to all kettlebell training. Learn various ways to hold a kettlebell, basic movements, and the Queen of all kettlebell exercises - the Kettlebell Swing. Learn good posture and kettlebell swing regressions in order to master this important and powerful exercise. This workshop is ideal for beginners who would like to join the regular Kettlebell Workout class and it is also suited to existing class participants wishing to improve technique and correct any bad habits. Kettlebell training is amazing!

Runs before Kettlebell Workout on Friday!

 

Turkish Getup Workshop 

Friday 19.01| 3.00 - 3.45pm

This workshop focuses on learning the Full Turkish Get-up. This whole-body exercise is worth investing some energy into for its incredible fitness benefits, including the critical functionality of getting oneself off the ground. The Turkish Get-up develops and improves: shoulder strength, stability and mobility; extension and rotation of the thoracic spine; hip and leg mobility; linking of motor patterns by building body awareness and training proper patterns of movement; plus core strength; balance, coordination and spacial awareness. Learn how to perform the Turkish Get-up and regressed versions to suit your level, and add this powerful exercise to your fitness routine.

Runs before Kettlebell Workout on Friday!

Happy New Year!

2017 was an incredible year of fitness and fun at CrossFit Katoomba! So many moments stand out that helped shape and grow our community to be even stronger! We’ve forged fitness together but perhaps more importantly we’ve forged some lifelong friendships along the way too. We can’t wait to see what 2018 brings to all of you at CFK!!!  Moving forward to 2018, Dru, Ash, Mick and Myself plan to support all of you setting and achieving any goals you may have - whether that be skill or technique, cardio or nutrition, we are always around to help you with any questions or barriers you may have.  There has already been interest and discussions from a few CFK athletes around putting some teams together for Tough Mudder/s and City 2 Surf this year – so if this interests you at all, or any other fitness challenges that may come up this year do, don’t keep it to yourself, throw it out to the the CFK community!  I know several athletes have been getting out in our backyard on weekends doing bushwalks and trail runs which is awesome to see also – I would love to get this going on a regular basis to further forge our community spirit and support each other being accountable for achieving our fitness goals – whatever they may be.  Heres to a massive 2018 filled with PR’s, throwdowns and friendship!

2017 was an incredible year of fitness and fun at CrossFit Katoomba! So many moments stand out that helped shape and grow our community to be even stronger! We’ve forged fitness together but perhaps more importantly we’ve forged some lifelong friendships along the way too. We can’t wait to see what 2018 brings to all of you at CFK!!!

Moving forward to 2018, Dru, Ash, Mick and Myself plan to support all of you setting and achieving any goals you may have - whether that be skill or technique, cardio or nutrition, we are always around to help you with any questions or barriers you may have.

There has already been interest and discussions from a few CFK athletes around putting some teams together for Tough Mudder/s and City 2 Surf this year – so if this interests you at all, or any other fitness challenges that may come up this year do, don’t keep it to yourself, throw it out to the the CFK community!

I know several athletes have been getting out in our backyard on weekends doing bushwalks and trail runs which is awesome to see also – I would love to get this going on a regular basis to further forge our community spirit and support each other being accountable for achieving our fitness goals – whatever they may be.

Heres to a massive 2018 filled with PR’s, throwdowns and friendship!

The Open

Congratulations to all those who had a crack at the open this year. We had a massive group of guys sign up and it was absolutely awesome to have everyone in the gym get involved, whether it be through having a crack at the workouts, helping out judging, or just being there to support those that were doing the workouts. It was a great 5 weeks and Dru and I loved watching our little community grow through you all supporting and motivating each other.

#MTNSTRONG

listening

"When you talk you are only repeating what you already know. But if you listen, you may learn something new."

- Dalai Lama