Programming Cohort CrossFit.
Diving into the evolution of CrossFit over the past 10 years. We touch on he CrossFit affiliation debate, nutrition and the females annihilation of the sport of Fitness, as well as a quick chat with double regionals athlete JmAc. Get ready for a laugh.
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.
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.
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 CLOSING TIMES
*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.
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.
Monday Hatch Wk9
Floor Press+ Rope Climb
Re Test: July 10
Amrap 9 Mins
12- HSPU/ Hindu
9- Toes to bar
6- Front Squat 135/95
Monday HCycle (Wk9)
4 Rounds For Time: cap time rem
08 -Bar Muscle Ups (5 Scale)
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.
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.
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.
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.
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.