JUST THE BEGINNING

 Gratitude.   by Sophia  Before answering the most common question: I think it appropriate to thank you. The Cohort community saved my mind mid wod, every single week, for that i'm extremely grateful.  I noticed even the small things some of you did for me, I won't mention your names, but I saw you there each week, I noticed you turn on the fan, I saw you mention to my judge if I wasn't quite hitting depth or missed a rep count, I heard you scream when I was being lazy and resting. I felt immense pride to fly the Cohort flag this year and I would say it's been a highlight for me personally to take it all in.   To answer the question, yes I'm disappointed. Of course I am. But not in the way you likely think. I could not have done a single rep more, gone a second faster or lifted another pound. I gave it my all. I vomited, twice. I Pr'd multiple gymnastic skills and finished 65% above my placing last year.   Im disappointed that I didn't achieve my goal, that I couldn't represent my gym, my community  and of course  my coach (and yours.) Paul nearly died for me this year and got me to where I am after a knee surgery and broken foot in just 8 months, but we landed just shy of where i wanted to be and where we believed i would be. ( I actually think he took it worse than me)  For the final question that needs to be answered. Yes, yes i am.  2019 Open has begun.

Gratitude. 
by Sophia
Before answering the most common question: I think it appropriate to thank you. The Cohort community saved my mind mid wod, every single week, for that i'm extremely grateful. 
I noticed even the small things some of you did for me, I won't mention your names, but I saw you there each week, I noticed you turn on the fan, I saw you mention to my judge if I wasn't quite hitting depth or missed a rep count, I heard you scream when I was being lazy and resting. I felt immense pride to fly the Cohort flag this year and I would say it's been a highlight for me personally to take it all in. 

To answer the question, yes I'm disappointed. Of course I am. But not in the way you likely think. I could not have done a single rep more, gone a second faster or lifted another pound. I gave it my all. I vomited, twice. I Pr'd multiple gymnastic skills and finished 65% above my placing last year. 

Im disappointed that I didn't achieve my goal, that I couldn't represent my gym, my community  and of course  my coach (and yours.) Paul nearly died for me this year and got me to where I am after a knee surgery and broken foot in just 8 months, but we landed just shy of where i wanted to be and where we believed i would be. ( I actually think he took it worse than me)

For the final question that needs to be answered.
Yes, yes i am. 
2019 Open has begun.

THE YEAR THAT WAS

HERB 2.0 

Wrap it up,

It's needless to say that a lot goes into making an event like the one we created on the weekend.
The workouts, the sponsorship, the apparel, the food.
The little things like toilet paper, score cards, spare clocks..., tents, the taping of the bars, the 88 people to fit in to the gym. It's bloody endless.

Couldn't tell.

With the exception of the bloody clock! (thanks to the Coffee Van) it was a seamless day. It was the most efficient games/ charity/ community event I've been a part of. There was a time I ran these events with a million dollar facility to fall back on, never have I been a part if something so smooth and, quite frankly, enjoyable. 

All because of the people within our cohort. Here's a quick little name drop to understand the depth of help. . .
Kmack, Kaz, Ness, Troy, Soph1, Soph 2, Myles, Etcell, Ryan, Jenna, Damo, JG, Muzza, Ella, Marlo, Sj, Corka, Andopolis...

Aside from raising over 2500 dollars for a charity and in memory of Gary, I had a couple of moments that a little bit of wee came out for.
Watching Lapa and Dave judging there comrades Brucey and Bmack... I distinctly remember Dave saying "these are the two best guys in the gym, and we've just met them". That made me extremely happy. Another would be Damo and Ridgy teaming up from two opposing gyms for one good cause. 

I could go on about this forever...Im never been prouder to be part of a cohort. 

Thank you.

 


MELBOURNE BOUND

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The Big Show,

After finishing 10th in Australia for this years CrossFit Team Series, Sophia and I have been given an invite to compete the day prior to the CrossFit Invitational. This, we thought, would be a great opportunity for our gym and a great personal opportunity for Soph to showcase our ability on the floor in Melbourne. 

As I'm sure you've noticed Soph's personal journey within our gym has grown to a pretty great feat of athleticism and I look forward to slowing her the hell down as she showcases the talent that is, Cohort CrossFit.

We aim to give em hell, show them what two midget coasties have to offer and above all have an absolute ball doing what we love. 

!!!!GYM WILL BE CLOSED THIS SATURDAY FOR THE EVENT SORRY!!!! 
  (programming will still go up, for those who are keen, it's a hella workout)


XMAS PARTY
XMAS CLOSING TIMES

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Party Time

*DRESS CODE........ DIRTY DOUBLE DENIM.... 

Barefoot Bowls is booked for 4.30 pm on Saturday 2nd of December at Terrigal bowling club (behind the crown plaza) We will have the ground for about 2 hours and can head into Terrigal after for those keen to continue.

$10 per head that can be paid to me when arriving.

For to boiiizzz no singlets can be worn so if we are thinking of a theme this needs to be considered.

ID needs to be produced upon entry also.

Please RSVP as soon as possible as I need to give accurate numbers to the club.  On the board at the gym or FACEBOOK EVENT  (A Cohort Christmas)

Jenna is taking care of this, so please feel free to call her at 2am any day and chat with her....

12 Days Of X-Mas Wod
before we shut shop,


As always, the traditional 12 days of Christmas WOD will be throwing down and for this year its the 16th of DECEMBER.
YOU MUST DRESS AS A SANTA OR CHRISTMAS THEME  *Penalties Apply.

CLOSING TIME                           DEC 21st- JAN 4th

It's with ultimate happiness I will be closing the gym over christmas.
2017 has been the best year across the board for our facility. For those who are fairly new to us, we've accomplished an absolute stellar year.

We've gained and Olympic Athlete,  A CrossFit Freak, and Apprentice Coach to our Staffing Board. We've spent 50,000 dollars moving from kincumber to Erina. We've held our summer numbers from 2016 over our winter of 2017. We had Myself Compete as Nationals in 2017, We raised 2500 for the Heart Foundation, We've taught over 2600 classes with only 1 no show (pauly)  and above all we've worked tirelessly to create, hands down, the best CrossFit facility your going to encounter.

I will happily be pausing all memberships for the 2 weeks we are closed. 


COACHES NOTE

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Thank You,

I wanted to say from the depths of my bones thank you. 
It's not possible to describe what its like to spend more time with you than my own family...
When I undertook this path, I was told by 'the legendary' Chad Mackay;
"it's like a rollercoaster, without an ending".

Boy was he underselling that hahaha. Since moving to Erina, I've taken 95% of classes and let The Cohort consume me more than ever. I know every single one of your names, I can probably tell you what you do for a living and how much progress you've had this past couple months, weeks or years. I reckon I could probably guess what workouts you like, what days you prefer training and how often you wash your damn knee sleeves.

I chose to do that this year, I wanted to be immersed and create a culture from the inside. I love what I do, I yearn to be better at what I do, and hate when I'm sub-par on even one damn class. I have a sickness. I love it. 

To my team,
Sophia, Ryan, Lachlan and newly adopted Oliver.
I hope your 2017 was as glorious and heart warming as mine. We have the privilege of changing lives and I have the privilege of working with people who, to use a most overused word, inspire me.  'to guide by divine influence' that is to inspire. 
 
To my community,
Heavens above, I literally wouldn't have a job without you. Besides the fact you make me get up at 4:00am,  I feel sublime privilege to share these four walls with you. I literally laugh more than anyone at work I've ever met, and thats thanks to you. This is hands down the best gene pool we've had to date, our DNA is strong and our 'Fitness' is amazing. Thanks for putting in every damn day. If Cohort is a fire, you are the fuel.  

Thank you and bring on 2018.

THE OPEN SERIES 5.0

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The OPEN is now CLOSED!

Five weeks of absolute pandemonium. I don't know whats been more painful the actual wods or Dave Castro's cheesy intro's to them all. Either way it's taken a toll! We've been exceptionally lucky with some magical moments in 2017 at The Cohort.
None more representative of love in our gym, than the image above.

In the CrossFit world we consider our community the stronghold of what we do better than anyone else; preaching family as well as fitness.  2017 was no exception. With 65 of us taking part this year, it was the biggest Open I've held or been a part of. Without getting into the workouts specifically (as I'm keeping a positive vibe here) the ability for our 65 strong to tackle what was dished out with ease and persist and perform weekly was nothing short of magic. 
We do not focus on 'athletes' but community and fun, however we've maintained a standard of coaching and deliverance that has allowed our members to clearly progress in a smart fashion with minimal risk. Overall our crew (you) have stepped well above those years prior. 

As a facility we had endless support from our members. Of course not all are their for The Open only but for their fellow team mates and that holds a higher rank to myself than any score on the leader board. Soph Curtis, Chloe, Sophia, Marlin and Ella, Fish and Kieren, Sez, Kap, Ryan, Ness, JT and plenty more spent often 3-4 classes helping out, lending or printing for me. Soph and Chloe judging all Saturday, every Saturday . I know people say it wouldn't have happened if it wasn't for the members, but truly, I don't know what I would've done without you. So thank you.

To motivate and inspire. To truly be a part of something. If all you did was come in wod and worry about your score or how poorly you went, you sincerely missed the open. For every step forward there is one below, and one above, you must appreciate both of them to accept where you are. To be happy in self reflection. 

This was my 8th open, and my 5th as a head coach, and yeh, you to see the good the bad and the ugly. Competitive people start to show their true colours and nothing tell more about a person then perceived failure. But alas, on the flip side, in 2017 man there were some moments this year that got my hairs standing upright. 

I'll share:
Watching my partner annihilate 17.1 and pretty much dominate the open from go to woe with only our training and base behind her. Yeh thats emotional for me.
Seeing K'mack owning her age division in silence, just a normal Monday as she would put it. 
Watching a girl cheer her father on (Layno) as we all sit there in awe of such a beautiful site.
The 6:30 crew packing out my gym every Monday and turning it into a down right party. 
The CrossFit performance crew executing workouts with what seems like little to no effort with phenomenal times and class.
Sammy and Cheynos constant buriel of themselves.
Kap.
Couples being proud, supporting and loving in social environment. That is so rare in todays broken ideal of relationships, let me show you what I mean...
Ness & Troy/ Ry& Jen/ Jess & Damo/ Jacq & Ray/ Shell and Allan/ Lapa & Sooty/ Karen & Herb/ Dave & KT/ Marlin & Ella/ Sooty & Lapa/ Britt & Craig....
Is that not rare now days? To see these people not only happy but screaming for their partner to do better, to be better. Fucking blows my mind. Truly. 

If you take anything away from this open, make it that. That support is free and no one can ever hate you for sharing love, compassion and care. Your score doesn't impress anyone if your a dick. To be fair your score doesn't mean anything to anyone period. You do. 

Well done on an amazing 2017, I hope you learnt a lot about yourself and that it had nothing to do with thrusters, snatches or pull-ups. Above all that you had fun. 

Much love. 

Pauly.

 

 

 

 

 

 

 

 

 

THE OPEN SERIES 4.0

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17.4 AKA 16.4

Castro, Castro, Castro...Just when I thought we could be friends...
Im joking, this wod was a repeat because it's brilliant. A well written poisonous concoction of fundamental CrossFit crushers.
A Heavy 'Barbell' Vertical Pull: The Deadlift
A Light 'Functional' Vertical Push: The Wall Ball
A Mono-Structural: The Row
A Complex Gymnastics Push: The HSPU (last week bar muscle up/ complex gymnastics pull)

So with all that pieced together, you end up with a couple of variants/ stimulants for the general pop. An absolute soul crusher for the top end in each region, scores as high a 320 reps....YUP! That my friend, is a bad day at the office. We also had guys hitting that deadlift for 55 reps even though it was around 80% of their max lift. And then the middle two scenarios of fighting to get through the handstands or fighting for the handstands. 
Simply put, its a brilliant little piece of programming by Castro. 

How did our gym go....
That was hands down the best atmosphere type wod we've had at Cohort since the open began. The workout allowed for us to see clearly where each person was, and what they were really battling with. It allowed for people to be in and around the action, getting in your face when all you wanted was to hide in a dark corner and cry. There were some hectic scores (2 people completing the workout!!) and memorable moments, Monday night 6:30pm carried the biggest atmosphere and vibe to date! Lapa may have something to do with it, literally hitting his max dead over and over... It was massive. I felt like i'd had 400 beers the next morning, a massive downer after such a glorious high. 
Thanks again,
PK xxx

HEART AWARD SAMMY -
Let's be honest with ourselves, no one went this hard. How can you tell? He did it twice...and got the same bloody score. He also dry reached after both attempts and at one stage I thought he'd been taken by a demonic presence. 
Sammy aside from having monumental annual progress, is a community man, he sees beyond wods and amrap and into the essence of what CrossFit means. I wish I was more like Sam. He truly is a great human. Thanks and congrats legend.

PERFORMANCE AWARD: KAP-
247 Reps on 17.4
Thats damn near un-imaginable. 27 Deadlifts into the seconds round...Think back to when you did the deadlifts and now imagine getting there again after all that work and holding on to 27 bloody reps... No, no thank you.
Kap is sitting 122nd in Aus after 4 workouts, he has won every workout in our gym bar 1 and manages to walk around and wish everyone the best and actually means it! He's annihilated these wods and barely looks puffed as he does it. Your year of training is reflective in your performance and your attitude makes you without doubt the athlete you've become. Well done bro.

THE OPEN SERIES 3.0

 

17.3 Full CwathFit

After 2 weeks of bootcamp we have arrived at CrossFit week.
What? CrossFit is about learning skills. You join a CrossFit facility over a 'functional' fitness, or bootcamp class to enhance your skills as a human, to develop and understanding of coordinative and complex movements; welcome the Snatch.
Of course some of you are sitting there thinking well that easy for you to say, you can snatch...yep we 'Snatchers' came out of the womb barbell in hand hitting 135pounds for a warm up...No! Like you, we all started looking like bambi on an ice shelf. Aside from most people avoiding the overhead squat and snatch (as its a weakness, simply put), its bloody hard, period. Thats why its here in week 3, to separate and elaborate the fact this is the CrossFit Games.
Why it's a good workout.
1: It's a couplet (CrossFit's Favourite and Most Potent Sequence)
2: Contains 2 compound Movements (Multi-joint) 
3: Classic Push > < Pull (Oh + C2B)
4: Gymnastics & Weightlifting in Aerobic Format (CrossFit)
5: Elicits the diversity in which an athlete's ROM plays key role in becoming a well rounded athlete. (Not just for CrossFit > Health)

Don't be fooled by the 8 minutes of supposed work, this workout if done correctly, was potent. Those who scaled appropriately, both up and down, felt the full force of this workout, in the middle it fell short, but thats for the athlete to decide. I watched an athlete fall 7 reps short of the workout in our facility at 24minutes! Thats not an 8min wod, thats WORK! 
Could the jumps have been smaller? Could the scale have been better? Originally I thought so, but after watching this almost 100 times in 2.5 days, I couldn't disagree more. Kara Webb finished in 15:57 and I got capped out at 16 minutes only 4 rounds inn...That sounds damn right to me. And those comparisons go all the way down the line, from someones first week of CrossFit against someone 6 months in.
Castro got this one right (hate to admit it). If you disagree - you've found something you need to work on. 

Jack Jack JACQUI- HEART
Where to start :)
I laugh every single time Jacqui trains. Every time. Yesterday was no exception. The Open is always a very interesting and trying time for coaches and owners and having people like Jacqui in the box certainly takes the edge of. In saying that, yesterday Jaq went full CwathFit, hitting the workout scaled and making it through to 16 minutes. Jacqui moaned her way past where she wanted to go, and that is the CrossFit way and our community to a tee. The 9:30am Crew plus a couple of extras will vouch for me in saying, Jaq inspired us to enjoy and dominate the experience all in one. Thank you Jaq. 

MARLIN- PERFORM
Bloody Mitchell Marlin. 
This legend is the guy who shits you the most, comes in after 7 weeks in Europe and a whole year and a bit of CrossFit and absolutely dominates week in and week out. Lucky he's a darn good bloke or i'd kill him. Aside from his V8 turbo diesel engine, which never tires, he's ability to adapt and understand movements allows for monster scores in nearly any wod. A true larakin of the gym and friend to all he meets. Mitch by far deserves the Performance award this week, I literally was silent as I watched him walk through such a tough workout with ease. Absolute freak. Well-done mate and thank you. 

  WEEKLY TIP  SUBMIT YOUR SCORES!!!  There is no reason to hold on to that paper guys! Soon as you've completed your wod and your checking your phone SUBMIT! If you re-do it you just add it in again! If you submit late on Tuesday and or miss it your peanut butter. I check at 9:00am before the class Tuesday mornings, if you enter it after that you'll be goooonnnneeeee.&nbsp;

WEEKLY TIP
SUBMIT YOUR SCORES!!!

There is no reason to hold on to that paper guys! Soon as you've completed your wod and your checking your phone SUBMIT! If you re-do it you just add it in again! If you submit late on Tuesday and or miss it your peanut butter. I check at 9:00am before the class Tuesday mornings, if you enter it after that you'll be goooonnnneeeee. 

THE OPEN SERIES 2.0

17.2 The week that was...

The aim of the game...hang on. 17.2 brought remnants of past wods bastardised into -what can only be described as a let down. Whilst the dumbbell did re-appear unfortunately it wasn't for any good reason. A simple lunge without its predecessor skill of over head, coupled with a time wasting clean and some nice gymnastic skills for those up to the task, proved a mess of what could have been a cleverly written classic. Overall the movements were fine just executed poorly. Im sure we wont be seeing this workout again. 
This is just my observation and opinion ;) 

However, our gym managed yet again to make this thing a down right party. The community is intensifying only 2 weeks into the open; Layno, Shayno, Ness, Lyss, Chloe, Soph,
Keiran, Kaitlin, Jaqui, Sarah, JT and more, all coming in outside their normal hours just to judge or scream at people. Without these guys and girls we wouldn't be able to experience this atmosphere and heightened vibe that generates the results your all having and feeling.

On a sadder note: On Monday at 9:30am Michelle Trew had a slip off the pull-up bar and broke and split her wrist. She is due for surgery today and Im currently in contact with her. Michelle has been with Myself and Cohort/Active for over 2 years and is a special part of our community. This year was and will be her best yet and she needs support from us all.
From myself and all of Cohort, we wish you a speedy and positive recovery. 

  CHE- 1o3 Reps...Executed to perfection. As a coach and especially as a spectator, nothing is better than watching effortless athletic prowess. Che is without a doubt one of the top 5 movers in our facility and a delight to watch and help improve such a sound base of mechanics. If we didn't award him the Performance award he could easily take out the Heart award each bloody day. The man goes deep. This week was no exception, if your yet to witness the humble man, your missing out. Get up at 4:40 and get to one of his classes, its truly a pleasure and motivational experience. Well done legend.

CHE-
1o3 Reps...Executed to perfection. As a coach and especially as a spectator, nothing is better than watching effortless athletic prowess. Che is without a doubt one of the top 5 movers in our facility and a delight to watch and help improve such a sound base of mechanics. If we didn't award him the Performance award he could easily take out the Heart award each bloody day. The man goes deep. This week was no exception, if your yet to witness the humble man, your missing out. Get up at 4:40 and get to one of his classes, its truly a pleasure and motivational experience. Well done legend.

 Ravi- Another 5:00am winning performance this week with ol' Ravinous taking the cake! Ravi was set on scaled Monday but was kindly persuaded to attempt the Rx if he felt it was at all possible ;) Rx and a brutal day at the office it was. The quite suffering didn't go unnoticed Ravi, your lunges made my ass sore just watching and your face said it all. Most of us struggle with the mental battles of nearly all Open wods, you my friend did not. That was a happy day for myself watching how far you've progressed and the faith you placed in yourself. Much love Ravilicous..&nbsp;  

Ravi-
Another 5:00am winning performance this week with ol' Ravinous taking the cake! Ravi was set on scaled Monday but was kindly persuaded to attempt the Rx if he felt it was at all possible ;)
Rx and a brutal day at the office it was. The quite suffering didn't go unnoticed Ravi, your lunges made my ass sore just watching and your face said it all. Most of us struggle with the mental battles of nearly all Open wods, you my friend did not. That was a happy day for myself watching how far you've progressed and the faith you placed in yourself. Much love Ravilicous..