CrossFit Movida

Ever wonder what our members come to CrossFit For?

What are their goals?

How has their fitness and strength changed with CrossFit?

While everyone is different with their changes and goals, here is Al’s experience!

Al is a busy doctor, a triathlete and a CrossFitter!

He has focused a lot on building strength and especially reducing his knee pain.

CrossFit can be provide whatever you need it to provide for your goals, whether that be strength, muscle gain, weight loss, leaning up, fitness and endurance, skill, the list goes on.

You get what you put in and what you want out of it! 👏🏽

What’s your go-to FITAID flavour?

Everybody loves a good challenge to kick yourself back into gear. 💪🔥

But here are some questions to ask yourself and things to think about when you choose your next challenge!

How come I only see results in some challenges?

I just put the weight back on!

I can’t stop thinking about weight loss!!

I can’t stop thinking about food!

We believe you should only do 1-2 challenges a year, why?

Reason 1️⃣- doing more than 1 big OR 2 small challenges a year is a lot of stress on your mind and body and can lead to burn out. By the 3rd or 4th go, you’re probably not seeing very good results any more anyway!

Reason 2️⃣: it’s not good for your body to be in a deficit for too long. Let alone every couple of months! This can affect your metabolism rate and hormone health.

Reason 3️⃣:Do you really want to be restricted from donuts and burgers all the time? You can create a really unhealthy eating relationship with food by doing this all the time!

When choosing your challenge for the year, here are a few things you want to see!

👭 Personalisation on your meals and calories
🗣️24/7 Accountability to talk whenever you need it!
👨‍👩‍👧‍👦 Taking your whole life into consideration- your future goals and habit changes.

❌You don’t want this to be a quick fix!

Building shoulder strength isn’t just about muscle.💪

It’s about building the mobility- flexibility needed for the range of motion, the stability needed in the shoulder joint to support any overhead weight/movement.

Today we did a mobility and activation warm up of:
Thoracic roll
Wall angels
Y-T-W’s

Then hit some strength and stability superset training of:
Barbell strict press 2-2-2-2-2
Straight into
DB strict press 10 reps each time.

The perfect combo to improve overall shoulder health 👌🔥

What a way to kick off the weekend with “DT”!

We went through some Deficit Deadlifts for strength, lengthening and technique first.

Then hit the all time fav-
“DT”:
5 RFT:
12 Deadlifts
9 Hang power cleans
6 Push jerks

70kg for male, 47.5kg for female! 🔥🔥

Whats your fastest time?

Do You Struggle To Get Enough Protein In❓🙋🏽‍♀️

Start your day with 43g of protein!

The best overnight protein oats recipe:
1/2 cup rolled oats
1/2 cup milk of choice
1 tspn Chia seeds
1 scoop whey protein powder
100g YoPro
Sprinkle berries!

Macros: 43g Protein, 43g Carbs, 10g Fat!

Enjoy 😋🤤

3 Tips For Building Discipline In Your Training 💪🔥

1️⃣ Rock up to training at the SAME TIME everyday. ⏰

This not only enforces a good body clock routine, but also makes sure you block the time out and builds the habit so you don’t have to rely on being too busy, not having time or not being motivated - Routine is Key, not motivation.

2️⃣ Record your results ➿✔️

Recording your results may seem pointless, but it keeps you accountable for your efforts in the gym. If your not seeing progress, it means something needs to change. Seeing progress in your training is the biggest motivator and makes you feel on top of the world! 💪

3️⃣ Build your Workout Buddies! 👬

Making friends, bringing a friend, creating a community,etc makes SUCH an impact on whether you rock up to the gym or not. They not only push you, but you generally have a great time laughing and cracking jokes, making you want to be in the gym atmosphere even more. 💜

3 simple tips that I can guarantee work! 👏🏽👏🏽

This mornings mobility class with Coach Fran!

Releasing the lower back, groin, abductors and adductors👌

All it takes is a little bit of time for your body to relax and recover.

We run these sessions twice a week for 30min only 🙏

OUR MEMBER OF THE WEEK - Heidi!! 👏🏽👏🏽

Heidi has been a member with us for just over 3 years!!

She not only continues to build strength, fitness and flexibility, but is ALWAYS super energetic, motivating and friendly.

She is a busy Mum, if she’s not working hard looking after others, she is being the strong mum she is.

She is always looking to better herself in anyway with her health, nutrition and fitness. And she loves a good laugh 😆

She is doing personal training with Coach Kel to strengthen her body even more and work towards achieving toes to bar, pull ups, and more.

We are so proud of your constant hardwork Heidi!

Inspiring others 💫🤩

🏋🏽‍♀️How To Build Your Squat This Year:

At CrossFit Movida we are all about working towards getting stronger, fitter, faster and more flexible. 💥

We go in 3 month blocks were we set a current 1rm then, go down to lower percentages and higher numbers, each week progressing in weight and reducing in numbers to finish off the 3 months and then retest our 1rm!

That’s how we end up with a board full of PBS!!! 👏🏽👏🏽🏋🏽‍♀️

Saturday Smash 🔥

With a partner complete:

1 mile run

30 clean and jerks

30 muscle ups

40 burpees over bar

40 shoulder to overhead

50 deadlifts

50 toes to bar

600m run

60 synchro sit ups

SO good to see everyone for our first Saturday sesh for the year

Always epic vibes and laughs with this crew 😍😍

OUR TOP TIPS FOR 2024‼️

It’s a new year! New you? 🤪

I bet there are some health and fitness goals out there and motivation peaking!

If your unsure how to start and need some guidance, these are our top 5 tips for the year!

1️⃣ Throw out the junk 🍟
2️⃣ Manage your timetable 🤓
3️⃣ Talk to your family about your goals 👨‍👩‍👧‍👦
4️⃣Plan your meal prep days 🥩
5️⃣ Make double batches when cooking 🧑‍🍳

Hope this helps amigos! 💜