On December 22, 2005, The NY Times published an article by Stephanie Cooperman titled "Getting Fit, Even if It Kills You". It's all about CrossFit. In the interests of sharing what others think about CrossFit we are presenting it here.


WHILE many gymgoers complain that they might not survive a tough workout, Brian Anderson can speak from experience. For his first CrossFit session, he swung a 44-pound steel ball with a handle over his head and between his legs. The aim was to do 50 quick repetitions, rest and repeat. After 30 minutes, Mr. Anderson, a 38-year-old member of the special weapons and tactics team in the sheriff's office in Tacoma, Wash., left the gym with his muscles sapped and back pain so excruciating that he had to lie in the driveway to collect himself.

That night he went to the emergency room, where doctors told him he had rhabdomyolysis, which is caused when muscle fiber breaks down and is released into the bloodstream, poisoning the kidneys. He spent six days in intensive care.

Yet six months later Mr. Anderson, a former Army Ranger, was back in the gym, performing the very exercises that nearly killed him. "I see pushing my body to the point where the muscles destroy themselves as a huge benefit of CrossFit," he said.

Read on...

Due to the fact that I'll be in Sydney this weekend, Saturday's class will not be running this week.

Are you looking for Olympic rings that are fully adjustable and easily portable?
We have them and can get them delivered to your door quick-smart.

Whether you want to train in a park, indoors, at your local gym or who knows where it doesn't matter. The rings are lightweight yet very sturdy (we've had some big fellas hanging from them) so you can take them with you wherever you go.


Do you want a pair?

It will cost you only AU$135 delivered. Contact us to place an order.

Friend and CrossFitter Ross Macleod has gotten himself into another fight!

On little over two weeks notice Ross has taken a fight in the upcoming Cage Fighting Championship to be held at Luna Park in Sydney next Friday night.

So, we've been putting Ross through the ringer CrossFit Victoria style this past week. Our aim is to get his cardio up as high as possible in this short time. We must be doing something right because he told us that he has never worked as hard in the cage as he has in a CF training session.

We'd all like to wish Ross the best of luck!

I am a HUGE fan of mixed martial arts (MMA) competition and have lately been devastated to discover that a number of my favourite fighters have tested positive to steroid use. I understand that there are many pressures facing athletes these days. I know that some depend on their performances to make and living and I know that the UFC is very cut-throat in terms of ongoing fight contracts. Still, I don't see any excuse for the use of drugs.

Let's be honest - it's cheating and it's dangerous. The proof is out there. Props to the UFC for developing a rigorous testing regime. Let's hope that boxing does the same soon. No doubt they will be up on their high horse attacking MMA in no time but how many boxers are on the juice?

Recently, the following MMA fighters have tested positive:

• Royce Gracie
• Stephan Bonnar
• Tim Silvia
• Hermes Franca
• Sean Sherk

I'm gutted that Sherk has tested positive. A few days back we posted a video showing his intense training ethic. Now, it seems he had some illegal help - only time will tell.

I wonder how drugs in sport can be eliminated. I fear that it's probably a battle that can never be won. Perhaps harsher penalties are required? It will be interesting to see what happens at the 2008 Olympic Games...

Unhappy, Adam.

CrossFit differentiates itself from other fitness models in expecting intensity, absolute commitment and drive from participants in all workouts. It seems that this attitude whilst developing some of the fittest people on the planet also scares away many potentials fitness freaks (and that's before they even try it).

Recently, an article was published on the LAist website detailing the first workout of a CrossFit newbie. It's raw and honest and will give you a good idea of what to expect when you first venture inside your local CrossFit facility.

Here's a little of what the author had to say:

"Crossfit workouts were designed by an absolute genius. They take as little as 10 minutes to complete, they kick your ass, and they force you to do what you think is impossible, so that when you finish, you half expect someone to come throw a gold medal around your neck and sing the national anthem with you."

Read the full article.

Sadly, due to a lack of interest from the venue we cannot run the seminar as hoped. We are pretty unhappy about this and will try to get something up and running later in the year.

Our apologies to everyone who was keen to attend.
We really did try to get this happening.

Labels: Events

de·ter·mi·na·tion -noun, firmness of purpose; resolve.
The American Heritage Dictionary of the English Language, Fourth Edition

de·sire -verb, to wish or long for; crave; want.
Dictionary.com Unabridged (v 1.1)

So, you've set yourself some goals (you have haven't you?). They're realistic and measurable and they look really good on paper. Now, it's time to ask yourself a question: How much do you really want it? Do you want it so much that you can almost taste it? Are you prepared to make the sacrifices necessary to achieve the goals you have set yourself? Are you determined to succeed?

The desire for success in any endeavour is as strong a motivator as you will find. We can talk all day about why getting fit and healthy is a good thing, but if you don't want it - really want it - then we're all wasting our precious time.

Have you ever noticed that the most successful people you know are driven by a burning desire to be successful? They are an almost unstoppable force. They set their sights on something and go for it. They have an idea, set themselves a goal and act upon it - immediately. This kind of drive can move mountains.

If you have the desire and determination to improve your health and fitness then there should be nothing to distract you from the goals that you have set for yourself. When the possibility of adversity and failure nears you simply redouble your efforts and forge on. Why? Because you want it and you are determined to get it!

Using your determination and desire to reach your goals

Here are a few ways to harness your determination and desire:

• Surround yourself with desire boosters - Positive affirmations and statements of your goals are great motivators. Writing these down and placing them around your home and workplace will remind you of what you are aiming for and will continue to build your desire to succeed.
• Surround yourself with positive people - This sounds pretty obvious but positive energy breeds more positive energy and if you have positive people around you it's more likely that you will remain positive and your drive will be stronger.
• Soak up positive and empowering information - Read, watch, listen and seek empowering information from as many sources as possible. Immerse yourself in information that affirms your goals and your drive to succeed

Labels: Tips

The power clean is a modified version of the clean - the first part of the clean and jerk - and can be learned faster and more easily incorporated into a fitness program than the full clean and jerk. In this article we will focus solely on the execution of the power clean.

Starting position

The starting position of the power clean is much the same as that of the deadlift. Stand over the bar with your feet at hip-width or slightly wider. Squat down and grip the bar with an overhand grip (preferable a hook grip) slightly wider than shoulder-width. In the bottom position your feet should be flat on the floor; the bar is held firmly in your grip, your arms are straight, your shoulders are slightly forward of the bar which is very close to your shins; your chest up and your back is taut with your shoulders higher than your hips; you should be looking forward and slightly upward.

Execution

Slowly pull the bar from the floor by extending the hips and knees. Maintain the correct back position at all times. Keep the arms straight throughout this phase and ensure the bar stays as close to your body as possible.

As the bar rises from the floor it is continually accelerating. Once the bar has cleared the knees make sure you keep it close to the thighs (it may even make contact as it passes by) and explosively extend the hips and knees. Keep your heels on the floor for as long as you can to achieve maximum thrust.

Once the hips and knees are at full extension forcefully shrug the shoulders and pull yourself under the bar by flexing your elbows. At this point your heels may leave the floor, this is perfectly natural.

Upon completing the second pull - pulling yourself under the bar - you must get into position to receive the bar. The bar is received in the rack position where the elbows are pointed out to the front and the bar rests on the anterior deltoids. You will perform a quarter-squat as you receive the bar. To position yourself to receive the bar you must quickly rotate your flexed elbows under the bar and re-position your feet on the floor ready to squat.

As soon as the bar has been caught in the racked position at the bottom of the quarter-squat you should stand into a fully upright position.

Return

From the racked position you return the bar to the floor in a controlled movement. Do not lose concentration here. Take a firm grip on the bar and let your elbows drop back down under the bar. While maintaining a straight back, tilt forward slightly until the bar leaves the shoulders. With control, lower the weight to the thighs flexing the knees and hips to take some of the load. From this point lower the bar to the floor as if you were completing a deadlift.

A few pointers

• Ensure the bar is evenly loaded
• Make sure that your hands are wide enough that your arms do not interfere with the position of your legs at any point in the lift
• Your scapulae (shoulder blades) should be retracted in the starting position, think "chest up" and this will happen automatically
• The importance of a taut back cannot be understated, your back remains extended throughout the lift
• Inhale at the bottom, hold your breath and lift, exhale once your pass the transition point (this will feel natural)
• Focus on pushing the elbows through and under the bar, if you can't rack the bar properly you can't clean properly
• Practice with lighter loads until you can perform the lift in one, smooth movement

This is an extract from an article by Adam Stanecki that will appear in the August issue of Blitz Martial Arts Magazine.

Labels: Exercise, Technique

Have you heard of Sean Sherk? He is the current lightweight UFC champion and a fitness freak. Sean's fitness regime is legendary and he has always been known for his insanely demanding routines.

Recently, Spike TV featured Sherk on UFC All Access and detailed his training. If you think you train hard you should watch this.

You've never seen anything like this.

Labels: Exercise

Good morning all,

We are now running CrossFit group classes on Monday and Wednesday mornings from 6-7am.

It's not too cold to train!
So, get yourselves down to SYSC and join in.

First session is complimentary.
Call 1300 13 41 10 or 0419 359 484 (Adam) to book your place.

Have a good day!

Labels: News

The under 20 & open Victorian titles will be held at Mermet Stadium (Glenferrie Oval, Hawthorn) this coming Saturday. Get there at about 11am for the action. The entry price - if there is one - is unknown.

It should be a good day.

Labels: Announcements, Events

This is a call to all active (and budding) mixed martial artists in Melbourne.

I am currently in negotiations to open a HUGE fitness and mixed martial arts facility in Melbourne.

Are you interested in being involved as a fighter, trainer, student, sponsor?

Get in touch now!

Labels: Announcements, News