WOD Magazine Issue10 by Ben Quinney

A VOICE FOR THE AUSTRALIAN CROSSFIT COMMUNITY

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LADIES! LOVE YOUR LATS! WTF IS GOAT FREESTYLING EFFORT OVER ACHIEVEMENT: LYNNE & CHRIS KNAPMAN

Your Stories, Box Directory, Gear Reviews and more...

THE NEXT GENERATION: MADDIE STURT

LADIES! LOVE YOUR LATS!

WTF IS GOAT FREESTYLING?

THE HEART & SOUL OF CROSSFIT

EFFORT OVER ACHIEVEMENT Q & A WITH CHRISTMAS ABBOTT // Ben Quinney

THE REEBOK NANO 6.0 IS HERE // Ben Quinney

REHBAND REVIEW // Ben Quinney

ATHLETE SPOTLIGHT: KHAN PORTER // Ben Quinney

CLEAN EATING

FROM THE COMMUNITY

BOX PROFILE: CROSSFIT SUNSHINE COAST // Jen Ryan

GEAR GUIDE

CLASSIFIEDS

BOX DIRECTORY

FROM THE EDITOR Well here we are, at the end of our final issue and at the end of an era for our WOD Magazine family.

BACK IN JULY WE ANNOUNCED THAT WE WOULD BE SHUTTING THE MAGAZINE DOWN. IN COMBINATION WITH OUR FRIENDS AND THE AUSTRALIAN CROSSFIT COMMUNITY NATASHA AND I WORKED ON THE MAGAZINE TIRELESSLY OVER THE LAST 3 YEARS TO PRODUCE WOD MAG, BUT THE UNFORTUNATE REALITY OF A NICHE PRINT MAGAZINE IN A DIGITAL WORLD WAS SADLY ONE WE WERE NEVER ABLE TO OVERCOME. We loved producing the magazine, getting to read all the amazing stories from the community and develop the relationships with athletes of every caliber was always the best part of any day, but the inability to focus on the magazine in a full-time or even part-time capacity meant the amount of work required to produce each issue was simply unsustainable long term. Looking back over the last 3 years of working on the magazine, as cliché as it sounds, so much has changed, and at the same time so much as remained the same. Over the last three years the Australian CrossFit Community has grown so much, top level athletes and brands we have all known and loved have come and gone, but the community that surrounds the movement is still as supportive and welcoming as ever. As we close out this last chapter of WOD Magazine there are so many people we want to thank for their love and support. To all our advertising partners, thank you, thank you so much! Your support of the magazine and the wider CrossFit community in Australia was very much appreciated. With your support we were able to bring WOD Magazine to 1400+ news agencies and thousands of letterboxes around the nation. It was a privilege to bring our combined voice to so many. Without your support this never would have been possible. From the start WOD Magazine was a community based publication, at it’s very core was a desire to share stories from the Australian CrossFit community, and each time we reached out to the community for stories and ideas we were inundated with responses. The reality is that this sort of publication would probably have not been possible outside of CrossFit. The community that surrounds CrossFit is unique. I have never known such caring, welcoming and generous people as I have met at every CrossFit box I have visited. Thank you for your willingness to share your stories and for your inspiration to get up and keep going when it all feels too hard. We started the magazine because Natasha and I both fell in love with CrossFit and the community that surrounds it and that love has never diminished. To everyone who contributed articles and images, you really made the magazine what it was. We received so much positive feedback about how genuine and “down to earth” the content felt. A specially big thank you to some of our repeat contributors such as Amanda Allen, Frith Rayner, Clare Green, James Wilson and the crew at Paleo Cafe. Last, and certainly not least, we wanted to take some time to thank a few people individually who have put in so much of their hearts to help us make WOD Magazine the very best little independent publication we could make it. In no particular order: thanks to Adam McDonald for believing in an idea from the very beginning, all our love to Frankie Lee Matthews, Adam Lesniak and Matthew Townsend for allowing us to use so many of your beautiful photographs, without which we would never have been able to produce such a beautiful looking publication and lastly Nicole Brown and Mali McKie for all your hard work writing, organizing community events and for believing in our little project – thank you from the bottom of our hearts. It has been a truly amazing journey, and one I am so very glad that I got to share with each and every one of you. So that’s it, this journey has come to an end, but you can be sure that as one journey ends another will begin – keep an eye out, I am sure another project is only just around the corner.

Cheers,

WOD Magazine Family

// BEN, NATASHA (AND SAIGE)

EDITOR // Ben Quinney ben@wodmagazine.com.au

DESIGN // Natasha Quinney tash@wodmagazine.com.au

PUBLISHER // INKYZILLA CONTRIBUTORS // Words Images

Adam Winter Ben Warrant Ben Quinney Christa Goodall Clare Green Gabrielle D’Angelo Jennifer Hughes Jen Ryan Natasha Quinney Pete Evans

21.15.Nine Ben Dineen Ben Quinney Brett Dennison Jason Cowling Jillian Clark Joel Vogler Katrina Hinschen Lockie Jeffrey Matthew Townsend Natasha Quinney Paleo Cafe Reanna Jane Photography Sarah Gordon-Nillson

To keep up to date with all the latest WOD Magazine news, find us at the usual places:

PRODUCT OF Some opinions expressed in WOD Magazine are not necessarily those of its staff or contributing editors. Those opinions are reproduced with no guarantee of accuracy although WOD Magazine endeavours to ensure those opinions and comments are factual.

At 19 yea youngest rs of Age Maddie CrossFit individual compe Sturt was the t Pacific R Games after secu itor at the 2016 egionals r in specta ing her spot at t he cular fas hion.

WRITTEN

BY BEN QUINNEY // PHOTO GRAPHY: CO

URTESY O

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F 21.15.NIN

MADDIE WAS ALWAYS INTO ATHLETICS AND SPRINTING GROWING UP, BUT STARTED TO TAKE CROSSFIT SERIOUSLY WHEN SHE LOST HER SPRINT COACH. SHE STARTED WEIGHTLIFTING ALONGSIDE HER CROSSFIT TRAINING AND IN 2014 SHE REPRESENTED AUSTRALIA AT THE OCEANIC WEIGHTLIFTING CHAMPIONSHIPS.

A special relationship. Growing up Maddie had a special relationship with her mum and sister. Maddie says, “I’m very close to my mum and sister. I was probably inspired by my mum. She always went above and beyond and still does to give me and my sister the best opportunities.” When she was growing up Maddie remembers wanting to be a Palaeontologist digging up dinosaur bones or caring for animals as a vet, but as she got older her dreams turned to that of an athlete. Enter CrossFit. Maddie found CrossFit in 2010 at the age of 13 after her mum joined a local affiliate. Maddie’s mum thought she might enjoy it and encouraged her to “give it a go”, and the rest is history.

Things happen for a reason. At 17 Maddie qualified for the 2014 Australian Regionals where she finished in 29th, but narrowly missed out on a repeat appearance in 2015 when she placed 40th in the Open. Maddie says, “I was really disappointed with this result. I had a lot of personal issues going on which showed in my results. I believe things happen for a reason, not making regionals in 2015 and sustaining a fractured rib led me questioning where I was going and then finding my coach Darren Coughlan.” Looking back at her high school life Maddie says she did what she had to, to get by while studying, training and competing at such a high level. “Competing at Regionals and Oceanias in 2014 was an amazing experience. School was school, I made sure I did what I had to. But my heart was always with training and sport.”

Making a move. Maddie’s life got a little crazy at the end of 2015. She was living in her family home at the base of the Blue Mountains, working in Parramatta and studying in Bankstown (about 2 hours from home) all while travelling to Newcastle (3 and a half hours from home) at least once a week for a training session with her coach Darren. On top of all of that Maddie continued to coach and was trying to maintain her full training program, but she was struggling so she made the tough decision to move to Newcastle so that

Competing at Regionals and Oceanias in 2014 was an amazing experience. School was school, I made sure I did what I had to. But my heart was always with training and sport. she could eliminate some of the stress in her life and be closer to her coach. Maddie says, “The move to Newcastle has really been of benefit to me as I am no longer commuting in Sydney traffic. I get to complete most of my training sessions with Darren there. I now do university by correspondence online. I study Criminal Justice. I am still working and also coaching at CrossFit Newcastle. I now get sleep, which is lovely.” Now days Maddie is able to get up, train, coach and then go to work and explains that she squeezes University work in “wherever and whenever I can.”

2016 Pacific Regionals. Heading into the 2016 Pacific Regionals Maddie says her training was “full on.” Her training volume really ramped up in the lead up to the regionals and that sort of volume often takes a toll. “Probably tears almost every day but it certainly put me in the right place mentally and physically for regionals. I knew what I had to do and what I could do” explains Maddie. At the end of the day Maddie’s coach told her to “smile and have fun”, and it worked. Maddie finished in 5th place and secured her spot to the 2016 CrossFit Games. After qualifying for the CrossFit Games Maddie’s training changed again. Given the nature of the events at the games Maddie incorporated more running, swimming and work with heavy, odd objects. Commenting after her first week of Games training she said “this week has been hard and it’s only going to get harder.”

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Going to the Games.

When I was younger there was no teen division so I competed at regionals at 17-years-old. Now with the teen division it’s encouraging younger people into the sport.

Maddie travelled to the games with her coaches Darren Coughlan and former CrossFit Games athlete Pip Malone as well as fellow 2016 CrossFit Games athlete and Give’em Cold Steel teammate Zeke Grove. Heading into the competition Maddie says she is really looking forward to “just being there, participating and gaining some awesome experience.” Maddie believes that CrossFit is going to continue to grow for years to come. With a sport as young as CrossFit at the moment it is evident that most of the current top-level athletes have backgrounds in other sports simply because CrossFit didn’t exist when they were growing up, but that is all changing. Athletes like Maddie are taking up CrossFit as 13 years of age or younger and the future of CrossFit is looking bright. Maddie says, “when I was younger there was no teen division so I competed at regionals at 17-years-old. Now with the teen division it’s encouraging younger people into the sport.”

Inspiration is everywhere. When the alarm clock goes up and it’s time for Maddie Sturt to get out of bed for another day of work, study and training she is always thinking of her goals. “I used to just think about my goals and how bad I wanted to make it to the games on day.” explains Maddie, “Now I’m thinking: Quick! Get your shit together! You’re supposed to be training for the games! I still can’t believe it.” In addition to obviously being inspired by her trip to Carson Maddie says “I have trained alongside and coached a variety of people from pregnant women, older athletes and even Games athletes. I find them all inspirational, everyone has a story and their own goals and it’s awesome to see people achieve them.”

Support systems. Although an athlete may stand on the field alone, they could not have gotten there without an amazing cast of supporters, and Maddie Sturt is no exception. Maddie says, “I’d like to thank all of my support crew, my friends and family. Darren and Pip for coaching and believing in me. Zeke for being my big brother and listening to me complain about Darren and his workouts. Carlz from 2115nine, my amazing sponsor and my manager, Blake McDonald.”

First appearance at the games. Maddie put on an amazing performance in her rookie year at the 2016 CrossFit Games. As the youngest athlete in the field she gave her all among a field of the fittest and strongest women on the planet. Her best result for the week long event was the Suicide Sprint where she took 12th. The road to the games is a long one, but once you make it that’s not the end of the journey by any means. Maddie Sturt is only just getting started in the world of CrossFit - watch this space Maddie will be back!

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REEBOK.COM.AU

WRITTEN BY CLARE GREEN

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Recently someone posted “F**k off you look like a man, go and eat some more f**king protein bars” on my Instagram page. I was pretty shocked, firstly it was rude and insulting, secondly I don’t regard myself as being particularly muscly! I told a few friends and the different responses got me thinking, some said “I would’ve said thank you – it’s a compliment”, most just felt it was nasty, anyway, I couldn’t ignore it so I decided to delve deeper into the topic of body image and what impact CrossFit has had on it, and here we are. THERE IS NO doubt that CrossFit is having a huge impact on body image, the industry is decorated with abs, lats and quads and on the whole we are loving it plus we get to enjoy inspirational stories of people changing their bodies dramatically from dangerously overweight to strong and healthy – what’s not to love? When researching this article, I received countless stories of how happy people are with their changing body shapes since starting CrossFit, it seems to have done wonders for self-confidence and positive body image, people are changing their focus away from what their body may look like to what their bodies can do. We love CrossFit for this, of course it is not the first sport to change the mindset but as the sport is so widely accessible, this positive impact is vast. However, amongst the many wonderful stories I am hearing, there will be people who receive negative responses to their body shape like I did - how does every cope with this? Not everyone can “brush it off” or “take it as a compliment”, I had a friend who secretly hated being called a “beast”, a term we throw around at plenty of women presuming they will take it as a compliment.

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I want to know how CrossFit has changed the general mind set, are people as concerned now with how their bodies look as they used to be, do people aspire to have different body shapes than they used to, could CrossFit be having an effect on body dysmorphia and eating disorders and how is the changing perception of a healthy body filtering down through to the next generation. The problem is we are exposed to so many “ideal” body shapes and by “ideal” I mean the body shapes that “sell”. Ideal body types in fashion still remain long and very lean, ideal body types in sport vary according to the demands of each sport, the general population is exposed to a wealth of ideals and media floods our everyday life with images of this.

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Carlz J Soderstrom, founder and CEO at 2115NINE, exists in the thick of fashion, CrossFit and social media so I asked her “How do you go about keeping it honest and real when advertising your apparel?” “Marketing and fashion are always extremes and the whole point is to give you this illusion that this unattainable ideal is possible if you wear X or do X or eat X. With 2115NINE, I’ve always used “people I know”, friends from my gym, athletes I see at comps etc. I shoot them doing their thing, in their element. What you see is what you get. We don’t make them up, we don’t airbrush because I know that the CrossFit community would see right through me. I blame “fitspo” for a lot of this. We are all trying to be

something that doesn’t actually exist.”

#strongoverskinny #strongisthenewskinny #strongnotskinny Right or wrong, there are still many people that strive for skinny, women especially are still afraid of getting too muscly, where does this come from? Media of course, largely the fashion industry, since the 1960’s the majority of bodies we have been exposed to in the media have been skinny, so long as we are exposed to these ‘ideal’ body images, we face an uphill battle in educating young people that those images are not realistic and an ideal body is all about personal perception and health. Thankfully we are seeing a shift towards building stronger bodies over skinny in the health and fitness industry, even if it is a fashion, we have to be relieved that the general population is becoming more educated regarding the health benefits of having a strong body. As a personal trainer and coach I still encounter women expressing concern that they don’t want to use weights in fear of getting too big or too muscly, I of course reassure them that it is actually quite hard for women to gain huge amounts of muscle - an argument that echoes around CrossFit Boxes like gospel - but it IS true that some women do gain muscle more easily than others. It is important to remember that our genetic predisposition largely determines how quickly or how much muscle we gain, just as it does how tall we will grow or how wide our hips may be, so when people tell me they gain muscle quickly and that they don’t like it, this must be respected, no body shape can be forced on anyone, healthy bodies should be encouraged but every individual is entitled to strive for their own perception of ideal. When researching for this article there was an overwhelmingly positive response from people who couldn’t be happier with their new body shapes, however, us CrossFitters exist somewhat in a bubble – when we hang out with fellow CrossFitters every day we very quickly get used to athletic physiques it becomes normal - but do you remember when you first started CrossFit how muscly everyone seemed? Now we don’t bat an eyelid! But when we step outside the bubble, that’s when we can run in to the negativity. We often run into negativity from the older generation who still believe thin is healthy and that women should be delicate, or from people who just have no interest in health and fitness or people who are unaware of what our sport is. For example, my GP thought I was a body builder and had never heard of CrossFit, my mum in her 70’s was worried I wouldn’t look pretty in a dress at my brother’s wedding and of course I have my Instagram hater! But ladies and gentlemen, as much as we like to stand bold and proud against this negativity, it is comments like this that can fuel insecurities, not everyone can brush it off – this is where we need to stop for a moment and empathize with those who cannot help but be affected. For a person who may be suffering from body dysmorphia and / or eating

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disorders, whether she is told she is fat, skinny or muscly, it doesn’t matter, it is all damaging. Amongst my research there were women who felt pressure to have the perfect six pack, big squat booty or big quads. Yes, CrossFit is performing an outstanding job of promoting health and fitness but as a result of basic human nature, are some of us susceptible to finding pressure in that and starting to draw unrealistic comparisons? When asked about the pressures within the CrossFit community Carlz J Soderstrom said “There is pressure for CrossFitters to now have 6-packs without doing the work required to achieve it. It’s meant to “just happen” because we CrossFit. Reality is, when you become a CrossFitter, you become focused on the goal not the aesthetic - I want a muscle up, I want a bodyweight snatch etc. The body you gain is a consequence of the goal you set. Then we have a real juxtaposition - you get the goal, but now you have a body that society doesn’t cater to, you don’t know how to dress, and perhaps if we are all a bit honest, we don’t actually like”. Social Media is the business machine behind CrossFit and images of athletes are becoming more impressive as the sport evolves, is there more focus on aesthetics than there used to be? Probably, because it’s business and certain body types make better advertisements, but my fear is we are losing sight of the general population. There are countless athletes with media profiles who are undoubtedly

As a personal trainer and coach I still encounter women expressing concern that they don’t want to use weights in fear of getting too big or too muscly, I of course reassure them that it is actually quite hard for women to gain huge amounts of muscle an argument that echoes around CrossFit Boxes like gospel - but it IS true that some women do gain muscle more easily than others. very inspiring but I hope the everyday athletes don’t get forgotten, I know they may not sell apparel so well but at least they keep it realistic for many of us. Personally I found the recent pictures of Camille Le Blanc Bazinet very comforting, she wasn’t sporting a six pack and she was carrying a little body fat around her tummy - phew! IT IS OK not to have ripped abs and I actually feel much more relaxed about having a wobbly tummy that has been stretched by 3 babies. Largely seeing those pictures has instilled this comfort - I wish we could see more like them!

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IT WAS VERY INTERESTING HEARING WHAT KARA WEBB AND TIA CLARE HAD TO SAY ON THE SUBJECT. Do they share the same insecurities and if so, how do they feel about it and how do they respond? ARE THERE PARTS OF YOUR BODY YOU WISH YOU COULD CHANGE?

KARA // Sometimes. I think being human makes me not totally satisfied with what I have. Humans aren’t too good at that. It’s not something that eats me up on a daily basis because I know that each part of me is what makes me, me but I’m a girl so sometimes I would like to improve some areas.

TIA // No, it has taken me a long time and a lot of hard work, I’m proud of my body and the way I look. Don’t get me wrong there are some clothes that just don’t suit me and it annoys me but everyone has that problem no matter what body shape they have.

HAS YOUR BODY CHANGED DRAMATICALLY THROUGH CROSSFIT? KARA // I was already quite muscular before CrossFit, and CrossFit just enhanced that. If you’re not muscular to start with that’s not going to happen the same as it did for me, much like I won’t be a super skinny 6ft tall model just because I start dieting. My body certainly took on the shape it needed to perform the arduous tasks I demand of it on a daily basis. That’s going to happen with any sport though. TIA // To a certain extent, I have definitely developed a lot more muscle tone and gained 8kgs from when I started.

DO STRANGERS REMARK ON YOUR PHYSIQUE? KARA // Everyone always has something to say about my physique. It’s mostly because I don’t look like your average girl walking through the shops. People comment on things that are different, and I’m a little different.

HOW DO YOU FEEL ABOUT THE WAY YOUR BODY LOOKS? KARA // My body is a very fit and healthy shell. It is the result of a lot of hard work and good choices, so when I look at it that’s what I see. It’s nice to look at yourself and see the dedication you have and not necessarily just a body. TIA // I use to be very self conscious and unhappy when I first started noticing more definition in my shoulders as I couldn’t fit into my clothes but then I started to realise if I wanted to do well in this sport, I was going to have to except that I would get more muscle.

HAS YOUR CROSSFIT BODY CHANGED WHAT YOU CHOOSE TO WEAR? KARA // Yes. My shape dictated what I could and couldn’t wear. Big lats and quads make regular fitting clothes a little tricky. I have to work with what I’ve got, and the shops sell clothes for regular shapes. I’m not quite regular. TIA // Definitely.

DO YOU RECEIVE CRITICISM FOR HOW YOUR BODY LOOKS? KARA // Yes. Old school ideas of what a woman should look are pretty stubborn in some people. They make quick judgements without taking the time to know me as a person. To be fair though, I notice when people don’t look after themselves. I’m certainly not going to be offended when I’m the happy, confident one making the right choices. TIA // Of course, to some I seem disgusting.

TIA // I do get a number of people stare at me and come up to me and compliment me on my body when I go to the shops, but a lot of my members are always joking around with me about my abs etc.

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HAS ANYONE SAID ANYTHING THAT HAS UPSET YOU? OR MADE YOU QUESTION YOUR LOOKS? KARA // If they have its been very short lived. Catch me on a tired day and I might take it personally for a moment. I’m quick to realise that people who pass judgement are either insecure in some way or small minded. I feel sorry for people that are missing out like that. TIA // To some degree, but then I realise their options don’t mean anything and it’s my life and Its my choice to look like this not theirs.

WHAT IS YOUR OPINION ON THE ATTENTION WOMEN’S BODIES RECEIVE OVER MEN’S IN CROSSFIT? KARA // I’m not surprised. It’s different for women to be muscular. As I said before, people just don’t cope with different sometimes. If the world could open their minds to new possibilities we would all be better off. There are no rules on how to be happy. If someone has found a way to make him or herself happy than that should be considered outstanding.

DO YOU THINK CROSSFIT IS LEANING TOWARDS TOO MUCH FOCUS ON AESTHETICS NOW WE ARE SEEING MORE POSED SHOTS? KARA // Anything physical will always bring an aesthetic focus. We would be naive to think it won’t. It shouldn’t be the driving force of the sport, but it’s marketing. TIA // No, it’s one of many ways they are growing the brand. I personally love looking at all the photos of the athletes as I admire all of them for all their hard work.

WERE YOU COMFORTABLE FROM DAY 1 WITH THE CHANGES CROSSFIT WAS MAKING TO YOUR BODY? KARA // No. It took some time and some selfevolution. I made a choice to be happy though, so I needed to accept myself pretty early on. Ultimately I realised that CrossFit makes me the happiest. If I didn’t do CrossFit, and I didn’t get the sense of achievement and contentment I get from the sport, but I had a typical body, then I wouldn’t be anywhere near as happy as I am doing what I love. TIA // To be completely honest I wasn’t worrying about what it was doing to my body, I was more focused on learning the movements and I was too carried away with the community.

DO YOU THINK THERE STILL EXISTS THE MISCONCEPTION THAT WEIGHT TRAINING WILL MAKE WOMEN “TOO MUSCLY”? KARA // Yes. Girls try to pretend that they lift weights now and don’t care, but the reality is they 20

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only want a big booty because it’s in trend. I’ve never seen a girl brag about having big calves or lats.

TIA // This will always be the case because people are uneducated.

FROM WORKING WITH THE NEXT GENERATION (YOUTH / KIDS CROSSFIT) HOW DO YOU FEEL THE UP AND COMING WOMEN FEEL ABOUT THEIR BODY SHAPE? DO THE YOUNG KIDS STILL RECEIVE NEGATIVITY OR SUFFER INSECURITIES AROUND THE TOPIC? KARA // The kids are actually the best at deflecting old stereotypes. The younger generation is doing a great job at throwing themselves into the sport and chasing down whatever it takes to progress. Strong bodies are cool! It’s the oldies that need to open their minds a little. TIA // I think that no matter what sport it is, females and males will always have insecurities but the more we can help educate the younger generation on the importance of health and fitness the more confident they will be in themselves.

WHAT’S ADVICE WOULD YOU GIVE WOMEN WHO ARE NOT COMFORTABLE WITH THEIR CHANGING BODIES BUT LOVE THE SPORT? KARA // Get over it. It’s your responsibility to nurture your self-esteem. That comes from within and if you allow others to dictate how you should or shouldn’t look, and allow yourself to feel uncomfortable with it, then that’s your fault. Be in control of your decisions and understand that a fit and healthy body is always going to be a good one. In my opinion, a body that looks like no one gave a shit should be more of a concern. TIA // My advice would be to “love yourself”. Do not let other people or social media tell you what a good body is or not focus on why they love the sport. If you are happy on the inside you will feel good on the outside.

WHAT ADVICE WOULD YOU GIVE TO WOMEN WHO HAD RECEIVED NEGATIVE COMMENTS REGARDING THEIR PHYSIQUE? KARA // As above! You’re only affected by what you allow. Get over it, and don’t expect people to change. You be the change! TIA // Disregard them! Obviously the people that say bad things aren’t happy within themselves and they need to bring others down around them to feel better. Ignore them and focus on what makes you happy, because you are a beautiful person.

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It is comforting to see that even the best in the world have shared the same concerns as the rest of us. It is natural to aspire to be like our heroes and even look like them but what we must learn to live with what our genes have given us, as Kara says, she will never be a skinny 6ft model.

If you are someone who struggles with receiving negativity, remind yourself that everyone’s perception of “ideal” is different, your body is a product of health and fitness, you can’t choose what form it will take, it is impossible to have a body everyone deems ideal, the only opinion that matters is yours. The sooner we can embrace what our bodies can do and how healthy our strong bodies make us feel, over what our bodies are supposed to look like, the happier we will be. We will never find perfection in our bodies but we can be perfectly happy with what we DO have if we choose to be. If you are someone who struggles with receiving negativity, remind yourself that everyone’s

perception of “ideal” is different, your body is a product of health and fitness, you can’t choose what form it will take, it is impossible to have a body everyone deems ideal, the only opinion that matters is yours. If your body is genuinely making you unhappy then seek advice from friends that understand and / or your coaches, if it runs deeper for you then seek help from the appropriate professionals, body dysmorphia and eating disorders need to be taken seriously. What Kara says about the next generation is reassuring but we still face monumental struggles outside our sport with young people regarding body image and eating disorders. We can help by sharing our positive experiences of building healthy bodies and acting as good role models, we can also be encouraging young people to nurture their bodies to do well in their chosen sport. As previously mentioned, those who need help should never be ignored and receive professional help as a priority. So in conclusion CrossFit on the whole is doing wonderful things to our athletes’ self-esteem, but there will always be people that have their own internal battles and perhaps it is up to us as a community to be more aware and sensitive, perhaps not everyone likes being called a beast?

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CHRISTMAS INTERVIEWED BY BEN QUINNEY // PHOTOGRAPHY: JILLIAN CLARK

Social media sensation Christmas Abbott was recently in Australia for her “The Body Review” and was gracious enough to give us some of her time to talk about social media and body image. Here is what went down. 24

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YOU HAVE A HUGE SOCIAL MEDIA FOLLOWING WITH OVER A MILLION INSTAGRAM AND FACEBOOK FOLLOWERS COMBINED. CHRISTMAS // Yeah I have about a 2 million reach per week with people sharing stuff with their friends. I mean collectively it’s almost 2 million but the reach goes further than that. I remember when I hit 1000 and I kept thinking, “a thousand people are interesting in what I am doing – I don’t understand it” and I still don’t understand it but I am still doing what I am doing. My friends gave me the best advice, which was “Post what you love and what you are passionate about because otherwise people are going to see through the BS” and I still do it this day and it works.

SO WITH SUCH A LARGE FOLLOWING, WE OFTEN SEE THAT PHOTOS AND VIDEOS OF AMAZING STRONG FEMALE ATHLETES GET SOME NEGATIVE COMMENTS LIKE BODY SHAMING AND THE LIKE. DO YOU GET SOME OF THAT? CHRISTMAS // I think that anyone that puts anything out there will get some of that. You know it’s unfortunate that, that is what we have allowed to happen, but the way that I handle it is that I just ban and delete. I have no problems banning and deleting someone that has a negative comment. You can’t appeal to everyone. I tell people that you get one body for one lifetime and you had better damn well love it because you are going to be torturing yourself forever otherwise. You know it’s going to happen unfortunately and it’s how you decide to let it affect you is really what the outcome is going to determine.

YOU HAVE GOT TO GET A THICK SKIN? CHRISTMAS // Not necessarily a thick skin, but just let it roll off your shoulder you know? You don’t have to listen to what they say, because for me I am too athletic for some people, or I am too skinny, or I am too this, too much – whatever! “Who fucking cares?” I love my body and I put it through the test every day and for me it is as close to perfection as I am going to become.

SO YOUR BODY REVIEW SEMINAR HELPS TO TEACH ATHLETES HOW TO GET THE MOST OUT OF THEIR BODIES, DO YOU BELIEVE THE MOTTO “STRONG IS THE NEW SKINNY” IS REALLY MAKING IT’S WAY INTO THE MAINSTREAM? CHRISTMAS // Absolutely! I believe that the mainstream is becoming more health conscious and aware of the importance of strength beyond just being strong for functional fitness, but also for life. You are going to have a better quality of life if you are consistently fit, not perfectly fit, but consistently fit throughout your life. When I am 80 or 90 years old I am going to be able to take care of myself independently and not have to rely on somebody else and therefor I am going to have a better quality of life and I think that the mainstream is starting to understand that health and wellness means better bodies and lets be honest aesthetically it’s also much prettier. Currently I think it’s a fad, but long term I believe it will be a fad that becomes a trend that will stay.

THE FACT THAT WE ARE SEEING “GLOBO GYMS” SWITCHING FROM MACHINES TO FREE WEIGHTS AND OPEN ENVIRONMENTS LIKE THE ONE THAT WE HAVE HERE SAYS TO ME THAT THE MAINSTREAM GYM EXPERIENCE ANYWAY IS PICKING UP THAT WHAT WE ARE DOING IS WORKING. CHRISTMAS // Exactly and then they recently implemented this new requirement in Milan for high fashion that you have to be a certain amount of weight, which is really nice to see. Of course the high fashion is still pretty slender but you are starting to see more muscle definition and you are starting to see booties on the runway for the first time and for them to acknowledge that you need to be a minimum weight requirement for runway fashion is a huge accomplishment and now it is going to keep going and going and going and soon you will see these little thick booties are going to be owning the runway. It’s going to be fantastic! www.wodmagazine.com.au

Please let me introduce to you the concept of:

GOAT FREE STYLING WRITTEN BY BEN WARRANT

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Goat what-now? Goats are your weaknesses “Metaphorically speaking” (said in a Jim Carrey Mask voice) They are the movements that you try to avoid because you know you suck at them. Let’s call them goats because goats are pretty annoying animals; they’re also mighty ugly and make horrible sounds. Sorry to all the goat lovers out there, but I’m sure you’ve seen that Taylor Swift / screaming goat clip on YouTube right? I think my point is made. In my time as a coach, I’ve seen a few people attempt butterfly pull-ups and I think it’s pretty safe to say that more than a few of us resemble retarded eels trying to break free from a fishing line as opposed to displaying the smooth, effortless technique of Camille Leblanc-Bazinet. If the movement makes you look ugly and/or results in the disgusted and/or confused faces of onlookers, let’s call it a goat. If you haven’t already figured it out, we do CrossFit and this means we’ll be spending a fair bit of our time, performing a variety of different movements, all the while trying to increase our physical capacity over multiple broad time and modal domains. That means this: “It may not happen today but one day and quite possibly a day in the very near future your weaknesses will indeed be exposed. That’s right people, it’s not a matter of IF, but WHEN.”

If a movement makes you look ugly and/or results in the disgusted and/ or confused faces of onlookers, let’s call it a goat.

Waiting for a magic 3 point plan. I’m amazed by the amount of people that come up to me on the regular and ask “Hey Coach, when will be doing ring dips again? I really suck at them.” To which I reply, “Hmmm, I don’t know. There’s a set of rings over there and class is finished – perhaps you should…” I’ve also heard from people that would spend more time working on technique and their weaknesses if only their gym offered a dedicated technique session – but let’s be honest - that’s giving your power away. If you really wanted it you would have gone after it already #justsayin. If you have poor mobility, but are waiting for your gym to program a dedicated mobility session once a week you’re are looking at it all wrong. Here’s the thing: you’re going to need to do mobility work – every. single. day - and you already have all the tools you need e.g. you could stream ROMWOD to your smartphone - right? OK, so perhaps mobility isn’t an issue for you, but maybe you suck at ring dips, handstand push-ups or butterfly pullups. It could be pistols or legless rope climbs or perhaps it’s overhead squats. Whatever you suck at, there’s a good chance one of your coaches may have told you about it before. Don’t worry though, we all have goats but the real question is: “What are you going to do about them?” Sometimes it seems like you are waiting for a magic 3-point plan from your coach to conquer all your weaknesses but the reality is that all the info (programs, movements, sets and reps) that you need are available for free on the internet and most of the time you don't even need a special program - you just need to start.

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Wanna be better at something? Spend some time practicing it. The best way to get better at something is to… Hang on a sec. Go grab a big fat texta and write this down on your forehead so that you’ll see it every time you look in the mirror, because what I’m about to say might just shatter everything you thought you knew about your life and the universe #goatfreestyling 1.

Pick something you suck at - anything at all; and

FreeStyle that Goat -> Just do it (practice the movement) - and do it whenever it pops into your mind – it could be before or after a session but in the great words of Shia LaBeouf “Just Do It!”

It may not happen the first time you try it but I guarantee things will eventually start to click and all you gotta do is have a go whenever it pops into your mind. 28

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Possible Scenario: butterfly pull-ups. So you’ve just completed your 1-hour group class – e.g: 5×5 back squats followed by a short METCON. You’re feeling pretty good about life, the post WOD endorphins have kicked in and you feel like you’ve got a little bit extra in the tank. You think to yourself “Man I wish I could do butterfly pull-ups like Camille. She's so amazing. I bet my Fran time would be quicker if only I had butterfly pull-ups” SO TAKE ACTION! 1.

Look around to see if there’s space on a pull-up bar close to you. CHECK.

Go directly to that bar. CHECK.

Put your hands on that bar. CHECK.

Have a go at trying to replicate what you saw Camille do in Slow-motion on YouTube. Now don’t try and pretend like you haven’t watched that more than 20 times – we have all been there.

What are you waiting for? Forget about a magic 3-point master plan to work on your weaknesses and go and do it already. It may not happen the first time you try it but I guarantee things will eventually start to click and all you gotta do is have a go whenever it pops into your mind. Oh and here's my little secret: the scenario above was actually mine and it was I who wanted to be more like Camille in Open WOD 14.2. I ended up spending a couple of weeks thrashing about with butterfly pull-ups before they actually started to click for me and now I have them and I have absolutely no trouble. So that is it. In a nutshell Goat Freestyling is: 1.

Pick a goat (a weakness); and

Work on it whenever it pops into your head

What are you waiting for? Forget about a magic 3-point master plan to work on your weaknesses and go and do it already.

PS: If you really want to super-charge your results and master something in a relatively short amount of time pick a goat and dedicate a week to working on it. It’s very important that you don’t spend any longer than a week because like I said earlier: “with so many goats to work on this 'increased capacity over broad time and modal domains' could take years” Much (tough) love,

BEN

COACH & OWNER // ADAPT CROSSFIT

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// THE HEART & SOUL WRITTEN BY BEN QUINNEY AND GABRIELE Dâ&#x20AC;&#x2122;ANGELO // PHOTOGRAPHY: BRETT DENNISON & LOCKIE JEFFREY

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Daily life can be pretty uninspiring. Unfortunately, the reality of paying the bills and keeping food on the table often means each day boils down to little more than: dragging yourself out of bed, getting stuck in traffic on your way to work, eating lunch, getting stuck in traffic again on the way home, then going to bed only to repeat it all again tomorrow. So many of the community stories that we have published in WOD Magazine over the last couple of years have started out this way, but for many CrossFit and the community that surrounds it can deliver them something that is so difficult to find in daily life: real inspiration.

I RECENTLY SAT down with Gabriele D’Angelo, owner and head coach at CrossFit Metal Therapy and all around pretty inspiring human to talk about motivation and he explained that even when inspiration does strike, it can be short lived, “most people tend to be incredibly motivated when starting something new, but over time we lose the spark. If you’ve ever set a goal or come up with a great project, but soon lost focus and moved onto the next thing you are not alone.” Earlier in my life I would often quote something my mother once said to me, “Growing old is inevitable, but growing up is entirely optional.” Now I recognize it was probably not an original quote, but at 13 or 14 years old my mum was the wisest person I knew, and her words really struck a chord with me. At the time I took the saying to mean that it was possible to shun the world of adult responsibilities for your entire life, to live without having to conform to social norms and to act as crazy as you wanted, and I liked that idea. As I have gotten older my interpretation of the words she spoke has changed, now days I like to think that same quote means I can be young at heart, that the realities of an adult life, that includes power bills and mortgage payments, doesn’t have to be uninspired and for me, CrossFit is a big part of that reality.

Inspiration is such a personal thing. Contrary to the Chuck Palahniuk quote made famous in the movie Fight Club, when it comes to inspiration we really are all “beautiful and unique snowflakes.” What inspires me, won’t necessarily get you fired up. What compels me to get out of bed each day before the sun rises wouldn’t apply to most people, and so it is with everyone. Gab, who was part of the Italian national Taekwondo team by the age of 18 and obviously doesn’t lack motivation himself says, “one size doesn’t fit all and everyone gets motivated in different ways. Usually it’s the combination of several elements that keeps people motivated.” Throughout my personal journey from overweight and out of shape, to strong and (somewhat) fit and, if I’m honest, back again I’ve learnt a lot about what personally inspires me. Even though I have not been able to balance every aspect of my life as well as I would have liked in recent months I have never lacked motivation to train. Running a passion project like WOD Magazine over the last 3 years has meant that much of my time that I previously dedicated to training has been spent writing and conversing with members of the Australian CrossFit community and there is nothing wrong with that, after all time is a limited resource, and sometimes you have to make tough decisions. But I am coming back – once we are done putting together the final issue of WOD Magazine I will be back in the gym throwing around weights again, and will be back on the road to fitness.

Finding what inspires you. Inspiration and motivation are a bit like a snowball – it starts off small and difficult to get rolling, but once you gather some momentum and it starts to get bigger and bigger it is almost impossible to stop. In my experience most people try CrossFit because they are looking for a challenge, or because they heard it helped someone lose weight, or get into the best shape of their life, but once they get their head around some of the movements and experience the community at their local affiliate their personal inspiration snowball starts to roll. As someone who tried traditional gym routines, group classes and personal training for a while before finding CrossFit, it wasn’t until I did my first CrossFit class that I ever enjoyed

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working out at all. It wasn’t until I was really challenged with heavy weights and strange movements like ring dips and handstand push-ups that I found enjoyment in exercise. Running and traditional sets of things like push-ups and dumbbell flies never really interested me, particularly not when you had to carefully place the weights down at the end of your set and then rest for a few minutes before starting your next. Thankfully CrossFit changed all that. In CrossFit I found a group of people who enjoyed really challenging themselves coupled with the added benefit of being able to drop the weights and make a bunch of noise at the same time – it was life changing! Gab says what keeps him motivated to train after spending a lifetime in the gym is “the search for new challenges. Consequently, in 2013 I opened an affiliate with my wife Kristy, and we’ve never looked back.”

CrossFit as a sea of inspiration. We all have our own motives, our own desires and our own reasons for doing what we do, but there is quite a bit of common ground in the CrossFit community that I feel goes a long way to inspiring most of us to get back into the gym and give it everything day-in and day-out. Your average CrossFit affiliate is a sea of inspiration, from the coaching staff, to the athlete next to you and the community that surrounds it. Each gym is different, but they are all trying to do the same thing in their own special way – inspire each and every member to be the best version of themselves. Luke Anderson, co-owner of CrossFit Calder says “I find that inspiration in our gym comes in many different forms, as coaches we try to lead by example, practice what we preach and display our commitment and passion for CrossFit to our members when we train, coach and compete. We also have some inspiring athletes who have a huge impact on the rest of our crew, these guys pour their heart and soul into their CrossFit and give our guys motivation to improve on a daily basis.”

Getting inspired by your community. For many the community that surrounds CrossFit is their biggest source of inspiration. The camaraderie that is formed in the gym through shared suffering is powerful, it seems that friends who sweat together really do stay together. Brett Dennison, owner and head coach of CrossFit Health Creation says “the most important aspect of CFHC is definitely the friendly family environment we have been able to create. Athletes working off each other to push them through a PB or a tough workout. It motivates you absolutely when you have other athletes cheering you through the dark place.” It is often said that CrossFit is the only sport in which the last person to finish gets the biggest cheers, and it’s true. Time and time again at affiliates everywhere you see it, an athlete finishes the workout and instead of grabbing their bag and heading out the door, they begin to cheer on their fellow athletes. This is even more true in a local competition setting, athletes that were competing against each other seconds ago become cheerleaders for their competition still pushing to finish the same workout.

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Competition as inspiration. Local competitions can be a big source of inspiration for athletes. The combination of a fixed performance date and the desire to perform well, or in some cases, not embarrass themselves is often a good motivator. Coaches will often provide additional programming for those athletes that have entered the upcoming event to help them better prepare, and it is this support from coaching staff and the community that can help convince nervous first time competitors to give it a go at all. Brett Dennison says the community spirit of CFHC really shines when his athletes enter local competitions. “We always have big numbers supporting those who enter. I know from my personal experience with competitions that it definitely helps you get through the pain zone.” Luke Anderson from CFC agrees, “the community who turn up to comps and scream louder than anyone else in the room inspire us all to get better, push harder and give us purpose to our training. When you are on your last legs and think you have nothing left you look up and there is a sea of CFC hoodies and everyone is yelling at you to pick up the bar – that’s inspiration!”

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Freedom from the ‘norm’. Growing up skateboarding and surfing in the 80’s where style was valued over everything else, CrossFit StKilda owner Lockie Jeffrey says he is most inspired by quality of movement. Lockie says when he is training he doesn’t just think about the mechanics of movement, “but just as importantly the grace, style and aesthetics of the movement. I am always watching other athletes to see who moves the most effortlessly, who has the most style. I then think ‘how can I be inspired by and mimic their quality of movement to achieve and improve my own physical goal?’” Lockie says that “from a very young [age] I’ve always kicked and rebelled against the ‘norm’ so individuality inspires me each and every day.” Lockie believes CrossFit enables him to nurture individuality and aesthetics in the members of CrossFit StKilda and that the notion of ‘grace & virtuosity’ that Coach Glassman spoke of translates perfectly into what we most commonly refer to as ‘style’. For Lockie movement is freedom of expression and he says “when it comes to my own training, there is no schedule imposed on me for when, what or how I train, I have absolute freedom to do what I want, when I want. Physical movement (exercise) offers me a freedom to get away from any other bullshit and just feel.” “As a Coach (of movements) my only goal is to nurture and develop that same quality of movement above and before encouraging athletes to chase extra reps, or post the biggest lift” says Lockie. “With my passion for maintaining physical health, living a diverse lifestyle and as a CrossFit Affiliate owner, I have the challenge and pleasure of bringing these elements of attitude, style, programming and a way of life together and creating a space and training environment and I believe CrossFit StKilda embodies that.”

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Coaching: Inspiration goes both ways. Inspiration really does go both ways, as inspired as we the athletes get by our coaches, the same is just as true for them. Coaches are inspired by their athletes – inspired to be better coaches and to be better athletes themselves. Luke Anderson from CFC says, “As a coach I get inspired everyday seeing everyday people do extraordinary things. I love seeing others succeed and celebrate everyone else’s PBs more than their own. To be able to inspire and help people reach potential that they never would have known without CrossFit is really inspiring to me.” Brett Dennison of CFHC agrees, “My inspiration as a coach is simple. I love what I do. Meeting people and helping them tap into their potential. I love watching people reach new heights that they themselves never thought was possible.”

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The spectacle of The CrossFit Games. While the inspiration that comes from The CrossFit Games is undeniable for those of us that love the “sport of fitness” it is short lived. The hype around the Games only really lasts for a few weeks either side of the competition and soon after Tia, Rob and Kara have done their thing in Carson we all have to look inside again to muster up the necessary inspiration to get back to the gym. Sometimes The CrossFit Games can actually act as a deterrent to members of the general public who were thinking of trying CrossFit but are lead to believe that the sorts of weights and rep schemes seen at the Games will be replicated in their first CrossFit class. Couple this belief that CrossFit is “too extreme” with members of the general public’s tendency to use images of CrossFit Games athletes as examples to support their ill-founded belief that lifting weights will make you “too bulky” means that the inspiration provided by The CrossFit Games can easily cut both ways.

Finding your “why”. Ultimately, the sort of inspiration that drives you to drag your butt out of bed every day, to keep grinding day-in and day-out comes from within. No matter how inspirational the coaching staff and community are at your local affiliate, regardless of upcoming local competitions or the performance of the athletes at The CrossFit Games, if you don’t have an internal drive to turn up in the first place it is all worth nothing. External inspiration and motivation may fan the flames, but if the initial internal spark to show up in the first place is not there then all that cheering does nothing. If you find yourself struggling to get inspired, to get motivated ask yourself why? Why do you want to be the best version of yourself? Who do you want to be the best version of yourself for? Is it you? Is it your significant other? Your children? Your future significant other or future children? Is it so that you can live a long and healthy life full of adventure? What and where don’t really matter when it comes to inspiration, if you have a “why”, you will find a way.

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// GAB’S 5 COACHING TIPS FOR KEEPING YOUR MEMBERS MOTIVATED: Don’t worry be happy. From the start, I have been committed to never walking into the box with a sad face – regardless of what’s happening in my life. I always walk into class with a big smile on my face and set a good mood. If you don’t know already, smiling is highly contagious. It doesn’t matter if you having a bad day, having a negative approach won’t change a single thing. Leave your s--- at home, just as you expect from your members.

Be caring. You genuinely need to care about your members. Understand why they have entered the CrossFit journey and connect with them. Understand when you need to be rigid, encouraging or nurturing. Let’s face it no one wants to be just a number. Understanding your members on a personal level will help you to adopt the most suitable coaching style and bring out the best from every one of them. If we didn’t care, we might as well be classified as a “globo gym”.

It’s all in the community. Focus on creating a welcoming, completely relaxed, friendly and fun environment. Members should always be comfortable to be themselves inside the box and have the space to improve and grow at a comfortable pace. This is what makes CrossFit special and unique.

Deliver what you promise. Some members are results-driven and that’s how they get motivated and I like to keep my members on track. Every year I ask them to pick a goal and write it on a huge chalkboard at the box. This helps them to stay focused and in dark times it reminds them about their vision. Being visible to all the other members, it keeps them accountable to their word.

Teach them how to be positive. This isn’t an easy task, especially if newbies get frustrated when they don’t get things quickly. I get comments like, “I’m s--- at this”, “I’m not good enough” or “I will never get this”. It’s human nature to make excuses rather than take full responsibility. In my early days, I was very empathetic. “You are not bad at all” or “you will get better”. Of course they will get better, but sugar-coating the situation wasn’t doing them any favours and at the end of my day coaching, I was drained and a little negative myself. A positive attitude is one of the secrets to success. That’s when I introduced this rule: 10 burpees for every negative comment. Trust me, 10 might not seem many but they add up very quickly. The burpees are not a punishment though. I prefer to think of them as an educational tool. I might not be able to control what goes on in your mind, but I can definitely control what comes out of your mouth and ultimately help you create a more positive mindset.

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The latest iteration of the Reebok Nano is here and they are amazing! WRITTEN BY BEN QUINNEY // PHOTOGRAPHY: NATASHA QUINNEY

We were lucky enough to have an opportunity to review the Reebok Nano 6.0 prior to their release read on to see what we thought. Nano loyalists will be happy to know that the sole of the shoe remains unchanged from the previous model while subtle changes in the upper of the shoe deliver improvements in flexibility and comfort. Unlike my experience with the Reebok Nano 5.0, the Nano 6.0 were comfortable from the moment I slid my feet into them. I have quite a wide food and when I first tried on the 5.0 they had a section of Kevlar® that ran across the top of the foot just below the laces that meant my foot was not able to spread out as much as it wanted and resulted in my foot feeling squashed, but that is not the case with the 6.0. From the moment I put the 6.0 on they felt like a pair of comfortable slippers - well slippers you can run and climb ropes in anyway.

// FEATURES The feature list of the 6.0 is incredibly similar to that of the previous model. According to Reebok.com.au the features are: • Upper infused with Kevlar® helps provide durability and lightweight strength. • Re-engineered anatomical design for a natural and secure fit. • Compression-molded midsole for cushion and shock absorption. • DuraGrip layer for durable toe protection. • Raised outside lug pattern on outsole for greater traction. • 4mm heel-to-toe drop for a stable platform.

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// WHAT’S DIFFERENT? Sitting the 5.0 and the 6.0 side by side there are a number of notable differences, as I said earlier the rigid Kevlar® strap that ran across the shoe is gone and the entire shoe has a softer feel to it. The mesh material that the upper is constructed of is softer and more flexible than the harsh material of the 5.0. Actually if I had to describe the difference between the 5.0 and the 6.0 in a single word it would be that they are “softer”, the change in material for the upper has made a big difference in how the shoe feels. The return of a padded more flexible tongue, a strap on the back to stick your finger in to help you grip the back of the shoe when you are putting them on and some more padding in and around the top of the shoe and the ankle area deliver a significantly more comfortable shoe in my opinion.

MORE PADDING IN AND AROUND THE TOP OF THE SHOE AND THE ANKLE AREA DELIVER A SIGNIFICANTLY MORE COMFORTABLE SHOE.

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// POINTS OF DIFFERENCE BETWEEN THE 5.0 AND THE 6.0: • “Softer” material in the upper for improved comfort. • Padded tongue with elastic connection rather than being rigidly fixed in place, great for anyone who experienced a little tightness across the top of the foot with the 5.0s. • Strap on back of shoe to help grip the back of the shoe. • Less Kevlar® in places it is not needed, this allows the shoe to move with the foot much easier while still remaining durable where it counts.

// WHERE CAN YOU GET THEM? The Reebok Nano 6.0 is available from July 7th 2016 at: WWW.REEBOK.COM.AU for $189.99 with free shipping.

// STILL INDESTRUCTIBLE The addition of the Kevlar® in the 5.0 meant that the shoe was practically indestructible and even though the 6.0 is “softer” the inclusion of Kevlar® means that the latest model should also survive any punishment you wish to throw at them and continue to look good doing it.

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WOD MAGAZINE

CAN DIFFER INSPIRATION COMES IN MANY FORMS AND DUAL. WHAT ENORMOUSLY FROM INDIVIDUAL TO INDIVI I WAS YESTERDAY MOTIVATES ME TO BE BETTER TODAY THAN M WHAT WILL ALMOST CERTAINLY BE DIFFERENT FRO AGREE THAT THE MOTIVATES YOU, BUT I THINK WE CAN ALL , PARTICULARLY COURAGE AND EFFORT WE SEE IN OTHERS S A FIRE IN EACH THOSE WHO OVERCOME ADVERSITY, LIGHT KNAPMAN ARE AND EVERY ONE OF US. LYNNE AND CHRIS LP BUT INSPIRE TWO SUCH INDIVIDUALS WHO CANNOT HE THOSE AROUND THEM.

in the CrossFit LYNNE KNAPMAN HAS been a regular fixture Lynne, 2010. in ion Games Masters division since its incept had really “never and ” person sports a who claims she is “not she where NSW l centra in up grew ” round backg a sporting it says she played high school sport but until she found CrossF few times a ill treadm the on g has done little more than runnin well.” doing was I ht thoug “I that ents a week and comm at which In 2009 Lynne entered the City2Surf fun run like to see point her husband suggested that she might re. Lynne his trainer, Chad Mackay, to help better prepa me to do raged encou Chad urf City2S the ran says, “after I Chad entered a 10km run and a half marathon. After those It turned out me in what he said was a ‘little competition’. I came last in CT. NSW/A nals Sectio Fit to be the 2010 Cross n).” wome 46 of out (46th etition that comp was After her experience at the sectionals Lynne and as ps pull-u her with g motivated to improve startin s Game Fit Cross the year that later it luck would have rs qualifying maste first The n. Divisio rs Maste a uced introd nals events competition was included as part of the Regio remembers Lynne year. same that at Randwick Racecourse men three eted, comp region our from rs maste that “eight and from and five women. Chad encouraged me to enter Games. This there I qualified (accidentally) for The CrossFit s, so Game The for ied qualif also was the first year Chad then I since year Every er. togeth ture adven this we began s.” Game The have made a specific goal to qualify for CrossFit Heading into her 7th time competing at The ss as busine just is really “it said Lynne Games this year couple of first the “For goes. g trainin her as far as usual” Games the years I competed, when I returned from The has been it but little a se increa training schedule would so.” or years 4 last the over pretty steady Lynne this The 2016 CrossFit Open was a little different for r-old 26-yea her time first the time around because as it was that ns explai Lynne ipate. partic to able son Chris has been

has poor Chris “has a moderate intellectual disability. He average.” below way is ination coord his and skills motor in Chatswood Chris works full time at Sunnyfield Enterprises that he loves who n perso nted NSW and is a happy, conte

Chad entered me in what he said was a ‘little competition’. It turned out to be the 2010 CrossFit Sectionals NSW/ACT.

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LYNNE KNAPMANâ&#x20AC;&#x2122;S ACHIEVMENTS// 3rd 2016 CrossFit Games 55-59 2nd 2015 CrossFit Games 55-59 5th 2014 CrossFit Games 50-54 5th 2013 CrossFit Games 50-54 6th 2012 CrossFit Games 50-54 8th 2011 CrossFit Games 50-54 7th 2010 CrossFit Games Masters Division

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The 2016 CrossFit Open was a little different for Lynne this time around because as it was the first time her 26-year-old son Chris has been able to participate. everyone else. participates in life, work and training, just like Active 4 or Fit Cross at trains Chris r mothe his Much like group two or 5 times a week. His training includes one Adam coach with ns sessio g classes and 3 personal trainin ability Chris’ ped develo has Pirri “Adam Pirri. Lynne says, Chris first to read the WOD and work independently. When WOD the in count started he couldn’t count and if he lost put tactic This again. WOD the Pirri would tell him to start .” curve ng learni him on a steep he “Chris loves to feel a sense of belonging which Fit Cross from gets gets from his employment but also and g trainin in ts emen achiev his Active. He is proud of For Chris, tells us each day what he has done at the box. But it is not training with Adam Pirri has changed his life.” Fit Active just Chris’s life that has changed, fellow Cross Boon was a Alethe e athlet s Game Fit member and Cross open. the in e manc perfor Chris’s by d inspire also Lynne says, Chris has been training for about 5 years and he can. We best the does he but “he is not particularly able in our family else ne everyo se becau it CrossF in involved him ed CrossFit. was involved and our conversations often includ he hoped but ed, We weren’t sure what could be achiev s.” rsation conve our of ng standi would gain some under Chris’ skills. ve impro to sly tireles d worke has Pirri “Adam n’t jump up Prior to CrossFit, he had never hopped, could things and these do can he now even the smallest step and n’t even could he Fit Cross d starte he When so much more. he even has a Now, bar. up pull the on t weigh own his hold little kip for his pullups!” inclusive, Like all CrossFit affiliates, CrossFit Active is an rt Chris suppo to ues contin that unity comm supportive confident on his CrossFit journey. Lynne says, “he is more at ction” intera the of se and more socially aware becau we that is Fit Cross about things best the the gym. “One of t” emen achiev over even, ps perha effort, ciate all appre such an says Lynne and it is his effort that has made Chris unity. comm Active Fit integral member of the Cross

Adam Pirri has developed Chris’ ability to read the WOD and work independently. When Chris first started he couldn’t count and if he lost count in the WOD Pirri would tell him to start the WOD again. This tactic put him on a steep learning curve.

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We all love the CrossFit Open.

isn’t? Lynne is obviously a big fan of the open, who prevails that unity comm of Lynne says, “I love the sense and ss witne can you when time a It’s during the Open. it’s fun.” else… all Above ts. emen achiev e’s peopl share ut Chris completed the scaled version of each worko she that ented comm Lynne in the 2016 CrossFit Open. scaled The . clever was ng ammi progr Open the “thought would version was awesome for Chris. Each week, we and WOD” the pt attem to hope that Chris would be able way. a found they week each , coach with the help of his the Each week Chris’ coach would prepare him for attempt it workout on the Friday and then Chris would the on the Monday. Lynne says, “Chris enjoyed doing ing cheer the loved he and ers memb other WOD with the time. and support he received. He commented each girls!” Once saying…they cheered for me, even the For 16.2, Beginning on a 4-minute clock, complete as many reps as possible of: 25 hanging knee raises • 50 single-unders • 15 squat cleans, 95 / 55 lb. • Chris attempted 16.2 three times in the same to get one afternoon! Lynne explained that “the goal was -unders. single 49 ed squat clean. The first time he reach ed the reach he pt attem d secon the He rested, then on pt he attem third the on , Finally ! squat didn’t but cleans completed one squat clean!”

next year. Already training forwas convinced

Before Chris began CrossFit Lynne skipping, that he would never be able to do things like th streng his g trainin of years the hout but throug 16.2 and coordination have improved and during of his he got through the skips and was very proud himself. with d please was he week achievement. “Each was he that me told he Open, The after The week training for next year!” d As the open unfolded Lynne was overwhelme Lynne week. each ts emen achiev with pride at Chris’ day life explains that “Chris’ disability makes his every Open The him. for challenging. Nothing comes easily one every as field same the on ete allowed Chris to comp ing warm heartwas It rare. is that tunity else, an oppor in such a to see him reaping the rewards of his efforts t.” public and supportive environmen said “I am Heading into the 2016 CrossFit Games Lynne It is great s. Game The to ng headi s anxiou little a s alway ding.” fun to compete. It is such a challenge, so rewar an is s Game the at eting Lynne explains that “comp part of be to me aweso been has It . tunity amazing oppor

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qualifying the increasing presence of Australian athletes across the Masters Division.”

Chris completed The Open. Each week he did the programmed scaled workout. I thought the Open programming was clever. The scaled version was awesome for Chris. Each week, we would hope that Chris would be able to attempt the wod. Pirri would prepare him for the wod on Friday and then he would attempt it on Monday. Chris enjoyed doing the wod with the other members and he loved the cheering and support he received. He commented each time. Once saying… they cheered for me, even the girls!

Shining a light.

in her Lynne has had an incredible journey to thus far it alone. do not could she that ns CrossFit career and explai /trainer coach gifted most the have to ate “I am very fortun would this of possible in Chad Mackay. I don’t believe any simply he me, tells He have been possible without him. I’m sure I’m shines the light on the path for me to follow but a mighty shines y Macka Chad that think I when not alone d by him.” inspire big light. I am built, trained, motivated and its and Active Fit Cross of s “I am grateful to the owner all for and e receiv to ue contin I rt suppo members for the ciative appre am I t. pmen develo Chris’ foster to do they Khoury of the help that I receive from Luke Khoury at m who Perfor Train Move at Kane Chiropractic and Luke fantastic my , Lastly order. ng worki good, in keep my body rt.” suppo nt family. I couldn’t do it without their consta

“I am very fortunate to have the most gifted coach/trainer possible in Chad Mackay. I don’t believe any of this would have been possible without him. He tells me, he simply shines the light on the path for me to follow but I’m sure I’m not alone when I think that Chad Mackay shines a mighty big light. I am built, trained, motivated and inspired by him.”

it Games. The 2016 CrossFmanc e at the CrossFit

Lynne put on an amazing perfor etition in 3rd Games this year and finished the 3-day comp times. three 5 top the e outsid ng finishi place after only winning after bang a with etition comp the began Lynne as fellow the first workout, but couldn’t hold onto the lead events three last the won s omide athlete Mary Beth Prodr ions atulat Congr l. meda gold the claim to on and went Lynne on your amazing performance.

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WE PUT THE REHBAND BLUE SERIES 7084 KNEE SLEEVES THROUGH THEIR PACES. REVIEWED BY BEN QUINNEY // PHOTOGRAPHY: NATASHA QUINNEY

Hang out at any CrossFit affiliate for more than 5 minutes and you will probably see athletes pulling on a pair of Rehband knee sleeves in preparation for a lifting session or WOD. The Rehband knee sleeves have a reputation for being the best – and it is well deserved. Made from 7mm Neoprene flex-material the Rehband 7084 knee sleeves are designed to provide “powerful stabilization and support” thanks to the comfortable anatomical fit that compresses and warms the knee joint during your workout. The combination of Neoprene material and flexible design helps to prevent the sleeves from slipping while remaining flexible enough to cope with anything your coach can throw at you. According to the Rehband product description on their website the support provided by the knee sleeves is “scientifically proven to be useful for prevention and indications such as strains, wear and tear injuries and soft tissue overload.” The product also claims to “help with rehabilitating from a knee injury or to help with soreness and swelling and to help prevent potential future knee damage.”

The entire Rehband Blue line has been developed to serve the needs of heavy lifters and is made of strong compression, heavy duty neoprene and are made to be durable. The Rehband 7084 knee sleeves are incredibly comfortable to wear and I experienced minimal slipping while putting them through their paces squatting, running, doing burpees, box jumps and wall balls. My knees felt warm and supported and I had the confidence to move a little quicker knowing that my knees were warm and protected. Sold individually at AUD$50 per sleeve the Rehband 7084 knee sleeves, and the entire range of Rehband products, are a little more expensive than other brands of similar neoprene products but they are worth it. Built tough and designed to stay in place the Rehbands are a solid investment in the health of your knees.

Check out the Blue series 7084 and the rest of the Rehband range today at The WOD Life (thewodlife.com.au) and keep your knees safe and warm during your workouts for years to come.

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Khan Porter exploded onto the radar of the Australian CrossFit community back in 2014 when he first punched his ticket to The CrossFit Games.

RAPHY: JOEL VOGLER BEN QUINNEY // PHOTOG KHAN INTERVIEWED BY

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Since then he has been a podium regular at the Australian and Pacific Regionals and has been the only athlete to wrestle the 1st place medal away from Rob Forte when he won the Pacific Regional competition in 2015.

About KHAN: Age: 26 Height: 182cm Weight: 93kg Years CrossFitTING: 4

Career Highlights: 1st place 2015 Pacific Regionals 33rd place 2015 CrossFit Games 3rd place 2014 Australian Regionals 27th place 2014 CrossFit Games

GET TO KNOW KHAN: • • • • •

He grew up on the NSW Central Coast and played various levels of rugby union. He was a lifeguard for 3 years. Kahn joined his first CrossFit gym in 2012 – first WOD was Fran. He loves the competitive nature of CrossFit Owns CrossFit Play (Drummoyne NSW)

WITH 3RD AND 5th place finishes in the first two events of the 2016 Pacific Regionals Khan had set himself up well after the first day of competition, but the events of the second day almost brought his July travel plans to a grinding halt. After a stellar Friday Khan’s slumped a little on Saturday with an 11th, 20th and 13th place respectively on events 3, 4 and 5. Going into day 3 of the 2016 Pacific Regionals Khan was sitting in 6th place was going to have to pull out all the stops if he wanted to secure his spot in Carson again this year. Never one to disappoint the 26-year-old NSW central coaster put on the performance of a lifetime during Sunday’s competition with a 3rd place in event 6 leaving him only 3 points out of a qualifying spot heading into the final event of the weekend. Leading into the final event the excitement in the stands of WIN Stadium was electrifying – everyone there wanted to see Khan fight back, but it was going to take something special to do it. In the moments before the start of event 7 Khan looked like a caged lion. While the other athletes were walking back and forth shaking out their arms and legs Khan stood dead still. He looked to be focused entirely on the task at hand and when the buzzer sounded he made sure he did everything in his power to get to the Games and in doing so provided the crowd with one of the most exciting finishes to the Australian/Pacific Regionals in recent memory.

Best of luck at the 2016 CrossFit Games Khan – the Australian community will be cheering you on through our computer screens back home! www.wodmagazine.com.au

Clean Eating Jamaican Goat Curry with Cauliflower DON’T BE PUT OFF BY THE NAME – I FEEL THAT THIS IS AN OPPORTUNITY TO STEP OUT OF YOUR COMFORT ZONE AND EMBRACE NEW THINGS TO EAT, LIKE GOAT. THIS IS A DELICIOUS RECIPE THAT WILL BECOME ONE OF YOUR FAVOURITES. Now to put your mind at rest, goat is actually the most consumed meat in the world – it’s just not as readily available in Australia, New Zealand or the USA, but it is becoming more and more popular. You can quite easily use lamb neck/shoulder or chicken thighs/legs instead if you can’t find goat.

Ingredients:

Serves 4 to 6

•

4 tablespoons coconut oil, duck fat or tallow, melted

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1 kg boneless goat or lamb shoulder, cut into 2-inch pieces

Preparation time // 30 minutes (plus 1 hour marinating time)

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4 tablespoons Jamaican curry powder (recipe below)

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1 brown onion, chopped

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1 habanero chilli, deseeded and finely chopped

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4 cloves garlic, minced

Jamaican Curry Powder

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1 teaspoon finely grated ginger

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¼ cup coriander seeds

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1 x 400 ml tin organic coconut milk

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2 tablespoons whole cumin seeds

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4 vine-ripened tomatoes, chopped

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2 tablespoons yellow mustard seeds

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2 cups beef stock

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2 star anise

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1 teaspoon fresh thyme leaves

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1 tablespoon fenugreek seeds

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1 sweet potato (300 g), peeled and cut into 1-inch pieces

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1 tablespoon whole Allspice (Jamaican) berries

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12 okras, cut in half

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5 tablespoons ground turmeric

Cooking time // 2 hours 45 minutes Difficulty // Easy

Method: Combine the coriander, cumin seeds, mustard seeds, star anise, fenugreek seeds, and Allspice berries in a frying pan. Toast over medium heat until fragrant, tossing continuously for 1 – 2 minutes. Remove from the heat and allow to cool. Grind the spices together with the turmeric in a spice grinder or mortar and pestle. Pat the goat shoulder dry with a paper towel and transfer to a large bowl. Drizzle with 2 tablespoons of oil; then add 2 tablespoons of the Jamaican Curry Powder and season with a generous amount of salt and pepper. Toss the goat meat gently so it is evenly coated with the

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oil and seasoning. Cover with plastic wrap and marinate in the refrigerator for 1 hour. Heat 1 tablespoon of oil in a large, heavy based saucepan over medium heat. Add the goat meat and brown well, for about 30 seconds on each side. Do this in batches and do not overcrowd the pan. Remove the meat from the pan and set aside. Add 1 tablespoon of oil to the pan over medium heat, add the onions and chillies and sauté until just starting to colour (5 minutes), then add the garlic, ginger, and 2 tablespoons of Jamaican Curry Spice. Mix well with a wooden spoon and

continue to sauté for a further 1 – 2 minutes. Return the meat back to the pan, and pour in the coconut milk, beef stock, tomatoes and thyme, then stir to combine. Season with salt and pepper. Bring to the boil and gently simmer for 2 hours. After 2 hours of cooking, add the sweet potatoes to the curry and continue to cook for 30 minutes or until tender, then add the okra and cook for a further 10 minutes. Season with more salt and pepper if needed. Skim the layer of fat off the top just before serving if needed. Serve with cauliflower rice.

When’s your next throwdown?

EVENT CALENDAR TOP OF THE BOX 1 September - 2 October 2016 // Online & Sydney NSW

Cauliflower Rice // Fill Thermomix bowl with cauliflower cut into florets. Chop 5 sec/rev/speed 5, or until desired texture is reached. Empty cauliflower rice into Varoma and rinse bowl. Pour 500 g water into Thermomix bowl, place Varoma into position. Cook 20 mins/Varoma/speed 1. Serve with curry. Note: You can keep any remaining curry powder in an airtight container for up to 3 months.

We’re on the search for the fittest Male/Female partnership in Australia. Following the 4 week online competition, the top Rxd teams and top Opens teams will be invited to compete in a final event which will take place on the 2nd October 2016 at Massive Crossfit HQ in Menai.

ALLSTAR AFFILIATE SERIES QUALIFIERS 13 - 14 August 2016 // Townsville QLD 27 - 28 August 2016 // Perth WA 3 - 4 September 2016 // Melbourne VIC 17 - 18 September 2016 // Sydney NSW 8 - 9 October 2016 // Gold Coast QLD Your affiliate can book as many teams as it likes Scaled or RXD. In 2016 only one judge will be required per Affiliate even if you have 5 teams.

AUSSIE'S FITTEST - ONLINE QUALIFIER 18 August - 19 September 2016 // Online AU We are on the search to find Aussies Fittest Lads & Lasses, this is a true blue legit competition where you can win cash, prizes, giveaways and bragging rights. The competition kicks off on Thursday 18th August 2016 with 4 workouts released weekly on Thursday at 5.00pm AEST with workout submissions closing the following Monday at 5.00pm AEST.

PREPARE FOR ANARCHY 17 September 2016 // Bendigo VIC

THE BARBELLE CLUB STRENGTH CAMP 23 - 25 September 2016 // Canberra ACT The Barbelle Club gathers together like-minded women who share a passion for strength training. Held over three days in September, the The Barbelle Club Strength Camp consists of three specific, intimate coaching sessions in the disciplines of strongwoman/ odd object lifting, Olympic lifting and powerlifting.

THE 2016 BUTTERFLY BOWL 23 - 24 September 2016 // Sydney NSW Proudly Supporting The Butterfly Foundation, supporting health, not weight! The event is aimed for intermediate, aspiring female pairs - it is closed for previous Regionals individual competitors and the workouts will reflect this.

Recipe created by

Pete Evans

OCTANE GAMES - PAIRS COMPETITION INTERMEDIATE & ADVANCED 24 September 2016 // Newcastle NSW

COASTAL CHAOS 2 October 2016 // Coffs Harbour NSW Crossfit Parkbeach’s inaugural mixed pairs competition. All while testing your fitness and pushing your limits with a supportive community. Beginner and intermediate division and also a masters category 35-45 and 46-55.

THE AUSSIE THROWDOWN - ONLINE QUALIFIER 5 - 30 October 2016 // Online AU The Aussie Throwdown is all about the community. It’s all about YOU, the athlete that never gets to really compete at the big stage, we will create the big stage for you & make you feel like a CrossFit superstar. Athletes who compete at any 2016 Regionals are not accepted in this competition. A love of food saw Pete begin his career as chef and restaurateur at the age of 19, opening numerous award winning restaurants nationally as well as cooking in some of the finest restaurants globally. Pete has not only cooked for the general public, but he’s also cooked a royal banquet for the Prince and Princess of Denmark, a private dinner for Martha Stewart, and even represented his hometown at the gala G’Day USA dinner for 600 in NYC.

CROSSFIT RICHMOND GRASSROOTS INDIVIDUAL 29 - 30 October 2016 // Melbourne VIC This is an intermediate to advanced competition, for the serious CrossFitter. Programming will be classic and very challenging, with more advanced gymnastic and weightlifting movements, such as muscle-ups & snatches. This is a two day competition, with a lifting element on day 1 and WODs on day 2. There will be a cash prize pool for the top 3 male and female athletes.

OCTANE OPEN 6 November 2016 // Morisset NSW

WWW.PALEO-CAFE.COM.AU

For the first very first Octane Games event in 2015, we kicked off with a hugely successful, sold out teams event. In 2016, we're going bigger and better with TWO MASSIVE PAIRS EVENTS in Newcastle and Lake Macquarie.

LVT8 PARTNER COMP 2016

/PALEOCAFEAUSTRALIA

12 November 2016 // Launceston TAS The 3rd annual L.V.T.8. Partner Competition is here!! Men’s, Women’s & Mixed Teams.

THE MAGIC IS IN THE MOVEMENT, THE ART IS IN THE PROGRAMMING, THE SCIENCE IS IN THE EXPLANATION, AND THE FUN IS IN THE COMMUNITY. - Coach Greg Glassman

FROM OUR COMMUNITY WE HEAD BACK TO OUR AUSTRALIAN CROSSFIT COMMUNITY TO LEARN ABOUT SOME OF THE INSPIRING PEOPLE YOU WORK OUT WITH EVERY DAY.

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@STRONGWOMANAUSTRALIA

Adam Winter: MONEY CAN’T BUY HAPPINESS WRITTEN BY ADAM WINTER PHOTOGRAPHY: MATTHEW TOWNSEND

FITNESS AND SPORT HAS ALWAYS BEEN A BIG PART OF MY LIFE. EVER SINCE MY OLDER BROTHER GOT A BENCH PRESS AND A BARBELL FOR CHRISTMAS WHEN I WAS 10, I HAVE BEEN HOOKED. DURING MY TIME AT HIGH SCHOOL GYM TRAINING BECAME A BIG PART OF MY LIFE. I PLAYED AUSTRALIAN RULES FOOTBALL AND NEEDED A BIGGER FRAME TO DOMINATE IN THE GAME. A DAILY SESSION AT THE GYM, WORKING ONE BODY PART AT A TIME WAS THE RITUAL, AND I THOUGHT THIS WAS THE BEST WAY TO TRAIN AND I WAS TRAINING HARD. FAST-FORWARD A COUPLE MORE YEARS AND I HAD FINISHED HIGH SCHOOL AND WAS GOING INTO UNIVERSITY. I ALWAYS WANTED TO DO SOMETHING IN THE FITNESS FIELD BUT THOUGHT IT WASN’T A FEASIBLE CAREER SO I STUDIED ENGLISH AND BUSINESS THINKING THAT WOULD GIVE ME A LOT OF OPTIONS. AT THE END OF MY TIME AT UNIVERSITY I APPLIED FOR A GRADUATE PROGRAM FOR A MAJOR BANK WITH OVER 6000 OTHER PEOPLE AND ONLY 110 WERE OFFERED A POSITION NATIONWIDE. I WAS ONE OF THOSE LUCKY PEOPLE.

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I had made it! In my mind I had made it! This was going to be my career, I was going to make stacks of cash and I was set. As I started my new career, I worked with many different people that all had a few things in common: they were overweight, highly stressed and exercise was a comical notion to them. From day one at the bank I would go to the gym at lunchtime and my co-workers would laugh at me and ask what the point of exercising is while they guzzled down their bottle of coke and ate their sausage roll. I didn’t get it at the time, why they were like this and becoming like them didn’t even cross my mind. I discovered CrossFit about the same time I landed the job via a YouTube video of Fran. It completely changed my workouts and I started to break away from the traditional ‘body building’ workouts and started incorporating WOD’s into my week. I couldn’t

part of my week was still when ever I was able to make it into the gym. All the negativity with my job was leading to something, I didn’t know what, but I felt like I was drowning. I was also becoming more and more like my co-workers that I had initially thought was impossible. The thought of changing careers kept coming into my head but to take a pay cut and start from scratch was a ridiculous thought and one that I was not prepared to entertain.

It all became clear

get enough of CrossFit. At that time there were really no affiliates on my side of town, so I did my workouts at a franchise “globo gym”, much to the shock of the other gym goers. While they were doing there bicep curls, I was working on my snatches. While they were using the leg curl machines I was dead lifting.

A turning point in my life happened on March 22nd 2010. I was playing a social footy match; I clashed knees with another player and snapped my patellar tendon in half. The first thing that went through my mind when I landed and looked at my knee was “shit my knee cap is in the middle of my thigh! And the second was, “Woo Hoo, I don’t have to go to work tomorrow.” I was rushed to hospital where I was scheduled for surgery to put my tendon back together that same day. As I lay in the hospital getting ready for surgery it all became clear, I needed to change careers. In my head I knew what had to be done in order to change my life and follow my heart, but it was going to be harder than I thought as I had a long slow recovery ahead of me. Once operated on I remained in hospital for a couple more days then I was sent home, but not before I saw the surgeon one last time. The

I was making a lot of money and I always thought that’s what it meant to be successful, but I soon realised that all the money I was making was not making me happy. The best part of my week was still when ever I was able to make it into the gym. Losing myself As I worked my way up at the bank over 3 and a half years, work started to rule my life. The politics of the workplace, the 2 faced nature of managers and employees alike, the sole-less pursuit of money that banks are famous for really started to take its tole on me. Weekends were a blur of un-healthy binges trying to forget my job and the stressors of it. CrossFit started to take a back seat to the priorities of work. I was making a lot of money and I always thought that’s what it meant to be successful, but I soon realised that all the money I was making was not making me happy. The best

surgeon was a young guy, fairly arrogant and pretty un-sympathetic to my injury. He got me to stand using my crutches, he then proceeded to look at my knee closer. While squatting he said, “See what I am doing here? You’re never going to be able to squat like this again. You can forget about running properly again as well, injuries like this never fully recover.”

Determined to change I thought to myself “What a Prick!” I couldn’t believe what he had said. To this day I am not sure if he was just that insensitive or brilliant, because once he said that, all I wanted to do was prove him wrong, and prove him wrong I did. During my rehab I spent 6 weeks on

the couch, away from work. After a week of getting used to the couch I looked up Personal training courses, enrolled and immediately started studying. I had a clear line of progression that I could see: 1- Get qualified as a Personal Trainer 2- Quit my job And that is exactly what I did. I didn’t think twice about leaving the bank and started at the local gym as a PT as soon as I could.

Walking the path Once in the fitness field, I knew the only thing for me was CrossFit. I continued my studies to become a Strength and Conditioning coach and did a functional training course, and was waiting for the CrossFit Level 1 certificate to come to Melbourne. A lot of trainers I came across had nothing but negative things to say about CrossFit and I soon realised those negative opinions were largely driven by ignorance. As soon as the CrossFit level 1 course came to Melbourne I signed up and had the time of my life. In that 2-day course I learnt more about fitness than I had in any other course I had studied. Going into the course I thought I had a reasonable idea about CrossFit, but after I realised there was so much more to CrossFit than I thought. I see CrossFit at its core as a holistic approach to fitness, being available to all fitness levels. Its pursuit of overall fitness strikes a clear balance between strength, stamina, nutrition and mobility. Through scalability beginners can train side by side with very fit people and together help each other to improve.

CrossFit is my support structure CrossFit has been the underlying support structure that has helped me through some really hard times and I want to share its strength and benefits with everyone I can. My vision for CrossFit VSC is to have a gym that is a meeting place for great workouts and social interaction between like-minded people. It is a place where as a community we will strive to be better people than we were yesterday. When I initially started going to CrossFit affiliates that begun to pop up around town I realised that doing CrossFit with other people introduces a whole new dynamic to your workouts. There is a special feeling, especially after a workout, that one gets at a CrossFit gym. Being able to share pushing your self to your limits along side someone else, who is doing the same thing, creates a great sense of appreciation and camaraderie that is not only contagious but also addictive in a great way! CrossFit is more than an exercise program to me, it’s a lifestyle, it’s a journey, it’s a benchmark, it’s the answer, and to have my own affiliate is truly a dream come true.

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Jennifer Hughes: LEARNING TO ACCEPT MY STRENGTH

WRITTEN BY JENNIFER HUGHES PHOTOGRAPHY: KATRINA HINSCHEN & BEN DINEEN

I FOUND CROSSFIT IN THE MIDDLE OF 2014, AND IF I’M HONEST, I NEVER EXPECTED A GYM TO CHANGE MY LIFE AS MUCH AS IT HAS. CROSSFIT HAS CHANGED ME AS A PERSON. WHO I WAS WHEN I WALKED INTO MY FIRST SESSION AT CROSSFIT TURMOIL IS A LONG WAY FROM THE PERSON I AM TODAY. I REMEMBER THINKING IT WAS SIMPLY ANOTHER PHASE, JUST A SPORT I’LL DO FOR A WHILE AND THEN GET RID OF LIKE EVERY OTHER HOBBY I’VE EVER HAD, BUT I WAS WRONG.

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I WAS ALWAYS quite sporty growing up. I played netball and basketball, did dancing, competed in swimming and more. I suppose I always considered myself to be pretty fit, until my first session of CrossFit that was. It was one of the hardest challenges I have ever undertaken, not just physically demanding but mentally and emotionally demanding too. Thankfully the support system that surrounds CrossFit Turmoil is amazing.

Becoming part of the family As soon as you enter any CrossFit box you feel like you’re stepping into a family, because that’s exactly what it is, one big family. I have met people I will hold close to my heart for a lifetime, with every single individual as inspiring as the next. I have had the ability to work alongside some of the best coaches in Melbourne, with each of their experiences in the field pushing me to be the athlete I am today. In 2 years I have gone from a girl who kind of likes to keep fit from time to time, to proving to myself that I have the ability to do things I never thought possible. Taking out 1st place in the Australian Fitness Championships at Pakenham in 2015 was one of the biggest highs I have ever experienced, and since then have continued to podium at many local competitions in and around Melbourne.

Finding passion for life In CrossFit I have found something I hold such a passion for, something I wasn’t afraid to excel in and something where you will always be learning, with no day ever being the same. I now hold a dream to reach

regionals in the next few years, no matter how hard it may be, to simply prove to myself that anything is possible would be amazing. This year I jumped 220 spots from my first open performance in 2015 and finished 180th in Australia. In no way would any of this be possible without Frank, Sam and the rest of the Turmoil crew. Both of my coaches are simply one of a kind and you couldn’t ask for anything more from a coaching team, they both want the best for every individual who walks through that door. No one is held higher than any other, everyone works just as hard as the next, striving for that individual best, with every individual progression celebrated. One of the biggest positives I have found being involved within CrossFit Turmoil is the positive energy, and it gets noticed everywhere we go. On more than one occasion when our members were at local competition spectators from other gyms commented on how awesome it is to see our community come together to show such a high level of support for every one of our members when they compete.

Accepting yourself I think one of the hardest things as a girl growing up is fitting into what society classifies as normal, the media has ruined every girl’s image of what they should look like, and the result is that women of all ages often put themselves down if they do not look

is to accept herself. The biggest demons aren’t the opinions of those around us but the ones we think alone day to day. Don’t get me wrong, I’m proud of everything I’ve achieved in my fitness journey so far but some days it’s a harsh reality that to succeed there are going to be sacrifices. At times I miss the days where I shop till my hearts content, getting into size 6 skirts and 9-inch heels. These days my only designers are Reebok and Lulu and the closest thing I have to a new pair of heels are my lifters. Jeans feel just plain wrong, acrylic nails make hook grip really uncomfortable and I struggle to find skirts and shorts that my butt doesn’t explode out of.

Missing the old me Today I missed the old me, but as I started to think back I began to remember how much I’ve achieved, how much I’ve changed and how every single piece of thickness and muscle reflects the amount of hard work I’ve put in to be the best version of me I can possibly be, but most importantly how happy I am. Being surrounded by strong empowering woman of all ages throughout the Turmoil community has allowed me to accept that the person I am is more than good enough. I found a happiness and passion for life that I thought I had lost years ago and I can’t thank Frank, Sam and the Turmoil crew enough for everything they have done for me over the past 24 months, I’ve learnt more about myself in the last 2 years than I

Everyone thinks the hardest thing for a girl with muscle is to be accepted by society, but I beg to differ. The hardest thing for a girl with muscle is to accept herself. The biggest demons aren’t the opinions of those around us but the ones we think alone day to day. they way society expects. I’ve been in every situation, I’ve been the fat kid, I’ve been skinny bulimic, and I’ve been in between, just wanting to fit in. Yet I was never happy. Why? Because none of these people were the real me. CrossFit has allowed me to be myself for the first time in a long time and to be proud of it. To realise that having a strong physique isn’t wrong, it’s unique and something every woman should be proud of, that strong is beautiful. Everyone thinks the hardest thing for a girl with muscle is to be accepted by society, but I beg to differ. The hardest thing for a girl with muscle

had in the previous 25 years of my life. Every CrossFit box has a strong community spirit that surrounds their gym, and I suppose everyone is going to be a biased towards their own CrossFit box. At CrossFit Turmoil we may not be the biggest box in the Melbourne area and we might not be the strongest, but we work dam hard, laugh even harder and strive for the best achievement possible. I can’t thank CrossFit enough for simply opening my eyes to the beauty of loving the life you live and continuing to love the individual I am today. Thank you!

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CHRISTA GOODALL:

MY TOUGHEST TABATA WRITTEN BY CHRISTA GOODALL PHOTOGRAPHY: SARAH GORDON-NILLSON

LAST YEAR IN MAY I DISCOVERED I WAS PREGNANT AND LITERALLY THE FOLLOWING WEEK MY CROSSFIT BOX DECIDED TO SEE WHETHER THEY HAD A CHANCE OF MAKING IT TO THE REGIONALS AS A TEAM. I WAS REALLY EXCITED ABOUT BEING PREGNANT, BUT AT THE SAME TIME I WAS SO DISAPPOINTED THAT I WOULDN’T BE PART OF THE TEAM. I’VE ALWAYS HAD AN ACTIVE LIFESTYLE THAT INCLUDED SPORTS. I HAD THE OPPORTUNITY TO TRAVEL AROUND THE WORLD WITH MY SOFTBALL TEAM AND WITH CATAMARAN SAILING. DURING THE OFF SEASONS I ALWAYS TRIED HARD TO STAY ACTIVE: SWIMMING, RUNNING AND REGULAR GYM SESSIONS. I WOULD RUN EVEN WHEN IT WAS SNOWING, BUT I STILL ALWAYS STAYED WITHIN MY COMFORT ZONE.

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Moving continents and finding CrossFit In 2011 I moved from the Netherlands to Australia to be with my husband, who I met at the sailing catamaran world championships. Shortly after moving he introduced me to CrossFit and in no time I was hooked. I thought I was fit, but I quickly learned there is a whole new level of fitness that I never knew about. I learned to get comfortable with being uncomfortable. I became proud of the blisters on my hands; the hole’s in my shins and the bruises on my collarbone and was actually proud of my weight gain. But more importantly I learned I didn’t need to worry about making new friends and living so far away from my family because the CrossFit community became my second family. I can always count on the friends I’ve made at our CrossFit box. Last year when I turned 30 I put out an open invitation for my birthday and I was happy

Nothing feels as good, as driving every day to the box with the whole family (including the dogs) knowing that my girls will grow up being part of the awesome CrossFit Dauntless family.

Christa with her husband Brett, Stepdaughter Grace and Daughter Mila (4 months old)

aim was no longer trying to beat everybody, but simply making it to the box. Luckily I felt great during the second and third trimester and I did what every pregnant CrossFitting lady does. I went online to see what the recommendations were regarding being pregnant and continuing to work out. But the recommendations didn’t feel right to me: “Don’t squat below 90 degrees”, “Keep your heart rate below 140bpm”, “Don’t lift any heavy weights”, “Don’t do any handstands”. And the list went on and on. So I decided to ignore everything online and just follow my coach’s advice “Just listen to your body and do whatever feels right to you”. Luckily the only thing my body didn’t agree with was running, and I simply replaced that by rowing. Strangely enough I actually felt really strong, matching several lifting PB’s up to the day I gave birth. It was a challenge however being beaten by people I would normally beat. I knew I was pregnant, but how do you stop being competitive? In the end I found the right balance for myself. I even promised my husband not to do any more rope climbs after he found out I did 20 while being 35 weeks pregnant.

The toughest Tabata ever

to see that over 20 people made the trip to the Grampians to celebrate with me. Last week when I turned 31, I found a shoebox with new Metcon’s in it, in my CrossFit locker because they thought my 3-year old Nano’s needed replacement.

CrossFitting pregnant and making changes Being pregnant threw a whole new spanner in my CrossFit life. Normally I never had had any problems making it to the daily workout sessions, despite working 12-hour nightshifts in the hospital. However, I had a hard time making it to the box during my first trimester. I felt so lousy, puked every day and slept so poorly that I literally fell asleep a couple of times in the box after a session. So my

On the morning of 8th of January 2016 my contractions started. Until late in the evening I just dealt with them at home while my husband was working on the retaining wall. After almost 24hrs of regular and painful contractions I was given an epidural because they thought I was likely to need an emergency caesarean due to ongoing blood loss. This in combination with my little baby facing the wrong way made it really unlikely for me to give birth to her naturally. I felt calm and strong though and I just saw it as the toughest Tabata I would ever endure. I pushed for a solid two hours every 2.5 minutes. Thanks to CrossFit I trusted my body and felt like a strong birthing machine. Despite all odds being against me, after 32 hours of regular contractions, I had a natural birth and we welcomed our little girl named Mila into the world. Physically and mentally I felt strong following the birth, but on the advice of my coach I didn’t CrossFit at all during the first month and slowly worked my way back into it, ensuring I wouldn’t get chronic fatigue, bad injuries or have breastfeeding issues.

Back in the swing of things Now, 4 months after the birth, I am almost back at my normal level. Last week, I did my first muscle ups again. I have to admit that I forgot how good it felt to give everything in a workout and to lie on the ground in your own puddle of sweat staring at the ceiling knowing you gave everything you had. But nothing feels as good, as driving every day to the box with the whole family (including the dogs) knowing that my girls will grow up being part of the awesome CrossFit Dauntless family. CrossFit is not just a sport, it’s a lifestyle.

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BOX PROFILE:

CROSSFIT SUNSHINE COAST WRITTEN BY JEN RYAN // PHOTOGRAPHY: JASON COWLING

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CROSSFIT SUNSHINE COAST IS LOCATED AN HOUR NORTH OF BRISBANE AND NESTLED BETWEEN SOME OF THE BEST BEACHES THAT QUEENSLAND HAS TO OFFER (WE MIGHT BE SLIGHTLY BIAS BUT WE LOVE IT!). ESTABLISHED IN 2008, IT WAS THE VERY FIRST CROSSFIT AFFILIATE TO OPEN ITS DOORS ON THE COAST AND CURRENT MEMBERS RANGE IN AGE FROM 16 TO 64. IT IS A BOX WHERE ALL ABILITIES, PERSONALITIES, FITNESS LEVELS AND GOALS ARE APPRECIATED, RESPECTED AND SUPPORTED - AN ENVIRONMENT WHERE EGO IS LEFT AT THE DOOR AND REPLACED WITH A COLOURFUL BLEND OF SMILES, BANTER, HEALTHY COMPETITIVENESS AND ENERGETIC ENCOURAGEMENT.

Owner/Coach: Current owner and head coach Craig Scharf took over the CFSC affiliate in February 2015. Health and wellness clearly runs hand in hand for Craig having spent his career working as a specialist oncology nurse. With his authentic care and consistency of nature, he had excelled in this role whereby shortly before deciding to leave his full time nursing career was offered a lucrative and sought- after position in a major Brisbane hospital. While he valued his time spent treating patients at their most vulnerable and working with other medical professionals, he had come to realise that “on a heart-level it {nursing} was not the career path I wanted to pursue”. It was rather, a vision of setting up his own CrossFit box that inspired him - so much so that he went ahead and purchased a rig and equipment, and placed it in storage while waiting for the right opportunity to present itself. Suffice to say, when the offer to take over at CFSC happened, he jumped at the chance to align both his personal and professional health and fitness goals and see his dream come true. Craig entered this new venture with clear goals and quickly set about replacing old equipment and facilities and establishing a fresh and enthusiastic community of members supported by a consistency of coaching, class structure and motivation. Craig says that “having the opportunity to move from a background of working with chronically ill patients to the other end of the health spectrum, has given me greater insight into establishing an inclusive platform where all members can be supported… to become the best and healthiest person that they can be”. He maintains that much can be offered to the community through promoting healthy living and functional fitness which are the foundations of CrossFit.

CRAIG SAYS THAT “HAVING THE OPPORTUNITY TO MOVE FROM A BACKGROUND OF WORKING WITH CHRONICALLY ILL PATIENTS TO THE OTHER END OF THE HEALTH SPECTRUM, HAS GIVEN ME GREATER INSIGHT INTO ESTABLISHING AN INCLUSIVE PLATFORM WHERE ALL MEMBERS CAN BE SUPPORTED… TO BECOME THE BEST AND HEALTHIEST PERSON THAT THEY CAN BE”. HE MAINTAINS THAT MUCH CAN BE OFFERED TO THE COMMUNITY THROUGH PROMOTING HEALTHY LIVING AND FUNCTIONAL FITNESS WHICH ARE THE FOUNDATIONS OF CROSSFIT.

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Set up and set back: An avid surfer and an important part of his newfound work-life balance, it was common for Craig to head to one of the local beaches for a paddle between coaching sessions. It was May 21, 2015 when he went with a mate to do just that – never anticipating what that quick surf would turn into. Coming off the first wave of the day, Craig unexpectedly hit his head on a sandbank which knocked him out and resulted in his mate, Brenden, towing him to shore. Paralysed down the right arm, concussed and in unbelievable pain, Craig knew something was seriously wrong! After multiple scans and hospital transfers he was diagnosed with a fractured C6 facet (broken neck) with the fracture line extending into the canal where one of four big arteries to the brain runs. In short, this is the type of fracture that can cause stroke, instant spinal cord damage, loss of lower and upper limb power and feeling. He immediately underwent a surgery called an ACDF (anterior cervical discectomy and fusion) which involved the removal of the disc between the two vertebrae, a bone graft taken from his hip to replace the disc and fused together with a titanium plate and screws. The surgery was successful and although he was to spend the foreseeable future in a neck brace and adjust to a long road of rehabilitation and recovery… he knew how fortunate he was to be able to still walk. Despite being set up at CFSC for less than 3 months, he was not about to let this setback deter the quality or consistency of the box. His team members rallied and coaches stepped in to take sessions for him. He recalls this time fondly and with the greatest respect to all those that kept his dream alive while he took the necessary time to recover. Unstoppable by nature, it was not long however that he was back at the box coaching, in his neck brace, convincing new-comers that it was “absolutely not a CrossFit injury!” The journey back to his own personal fitness goals is noteworthy and inspirational. Having just passed the 1-year anniversary of breaking his neck, Craig reflects on it as “adding fuel to the fire and accelerating his plans and goals”. He recalls a week before the accident completing ‘Cindy’ with a 25 rounds +10 PB… to dishearteningly being unable to do one pull up post-accident. After finally being given the go-ahead however to resume training, he has recently completed the 2016 CrossFit Open with a ranking of 861 in the Australia Pacific region which remarkably was a higher rank than his 2015 pre-accident result – quite the inspiration to all who know him. Craig is particularly focused on using the accident and recovery as a source of inspiration…for himself and for those he coaches. His philosophy of “leading by example” couldn’t ring more true and determines to all who will listen that “anything is possible”. Walking or wheelchair-bound he is adamant that he would still continue to coach and encourages anyone of any ability to truly “give it a go and see what can happen”. Craig plans to hold local CrossFit competitions for a spinal cord charity and is excited for what is happening both in and outside the box. His emphasises on the incredible community, spirit and caring commitment of the whole team at CFSC is his catchcry.

The members: This sense of community spirit and care for everyone is a sentiment shared by the whole team at CFSC and is certainly echoed in the feedback from members. Many have come from regular gyms and other boxes and appreciate the consistent and personalised coaching that Craig has established. Whether at beginner or advanced level, the support, challenge and enjoyment of the constantly varied functional fitness focus in this close-knit environment is evident: bring your unique personality and your honest desire to be the best that you can be and the results will happen…physically, emotionally and mentally. The tenacity, focus and determination that each member brings during a WOD is also evidenced with personal goals being consistently met and exceeded. It is clear that Craig has found his niche here at CFSC. It is also evident that there is a valued emphasis on quality over quantity…. it may not be the largest metropolis of a box on the Coast, but Craig is adamant that this is not his goal. Rather, he intends to maintain the specialised and personal coaching which he and the team have committed to offering every day in helping every member that walks through the door.

IT IS ALSO EVIDENT THAT THERE IS A VALUED EMPHASIS ON QUALITY OVER QUANTITY…. IT MAY NOT BE THE LARGEST METROPOLIS OF A BOX ON THE COAST, BUT CRAIG IS ADAMANT THAT THIS IS NOT HIS GOAL. RATHER, HE INTENDS TO MAINTAIN THE SPECIALISED AND PERSONAL COACHING WHICH HE AND THE TEAM HAVE COMMITTED TO OFFERING EVERY DAY IN HELPING EVERY MEMBER THAT WALKS THROUGH THE DOOR.

From the coach: “To all of the trainers who gave their time and skills without hesitation to keep the box running while I was recovering; to the team of surgeons, doctors and radiologists who gave me treatment so quickly; to the physiotherapists who expedited my recovery and continue to monitor my progress; and to my beautiful girlfriend, family and friends who supported me throughout it all…. I thank you all from the bottom of my heart, and am forever grateful!” Craig

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JIYUU Athletic Wedding Rings

JIYUU Athletic Wedding Rings are a functional alternative to traditional metal rings. Made from 100% medical grade hypoallergenic silicone. Designed to withstand the toughest WOD, these rings are the perfect workout accessory. All rings qualify for free shipping within Australia & New Zealand and are shipped within one business day from JIYUU headquarters in Western Australia." Order yours today from jiyuu.life, prices starting from $21.99 plus shipping.

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Benchmark: The Book

“I HAD NO IDEA I WAS CAPABLE OF THAT!”

BENCHMARK was created from a collaboration between designer Carlz J Söda, Founder of 21.15.Nine and Frankie Lee Matthews who is a well known photographer in the Australian CrossFit Community. The effort which has gone into this hand-bound, leather journal is obvious straight away.

I think it’s a story most of us can relate to, we step foot in our first CrossFit class and have no idea of what our bodies are able to achieve with a little dedication and consistancy. With BENCHMARK you can record the results of all that hard work in style.

Featuring 60 classic benchmark WODS each with their own spread, every workout has been visually recreated with professional photography and beautiful design to make BENCHMARK not only a journal for your fitness, but a collective representation of the beauty of fitness. In addition to logging your times and weights for the featured WODS the journal includes tracking for all your standard and olympic lifts. One of the key features which really sets this journal apart from other fitness journals is the strategic advice offered for each workout by Strength & Conditioning Coach Darren Coughlan, definitely make sure you have a read through before you attempt the WOD, it just might affect the results you log in BENCHMARK. We all know CrossFit workouts are not only physically demanding but they also demand a mental strength to push through the toughest movements. One of best forms of motivation is seeing your own progress, as you log your WODS and PBs BENCHMARK becomes the story of your fitness journey.

BENCHMARK is available from 2115nine.com for $60 plus shipping.

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126 Margaret Street, Brisbane QLD 4000 Brisbane City Indoor Sports 117 Mina Parade Newmarket QLD 4051 28 Church St, Charters Towers QLD 4820 1/29 Premier Circuit, Warana QLD 4575 189 Magnesium Drive, Crestmead QLD 4132 7/10 Capital Place, Birtinya QLD 4575 1/25 Quanda Road, Coolum Beach QLD 4573 2/32 Allen St, Moffat Beach QLD 4551 18 Industrial Ave, Yeppoon QLD 4703 3 Ellison Road, Geebung QLD 4043 3/14-15 Kohl St, Upper Coomera QLD 4209 1/44 Harries Road, Coorparoo QLD 4151 54 Bolsover St, Rockhampton QLD 4700 4 Noble Ave, Northgate QLD 4013 261-273 McCormack Street, Cairns QLD 4870 26B Chapple St, Gladstone QLD 4680 Unit 3/7 Wrights Place, Arundel QLD 4216 9 Northview Street, Mermaid Beach QLD 4218 20 Prospect Rd, Mitchelton QLD 4053 2/4 Ramly Drive, Burleigh Heads QLD 4220 262 Woolcock St, Currajong QLD 4812 55 Boundary Road, Narangba QLD 4504 2/16 Commercial Drive, Ashmore QLD 4214 11/535 Zillmere Rd, Zillmere QLD 4034 3&4/29 Flinders Parade, North Lakes QLD 4509 9/37 Blanck St, Ormeau QLD 4208 9/39-45 Cessna Drive, Caboolture QLD 4510 18/9-11 Lawrence Drive, Nerang QLD 4211 Shed 2/14 Plover Drive, Yeppoon QLD 4703 Unit 1 / 101 Newmarket Road, Windsor QLD 4030 26 Price Street, Nambour QLD 4560 Unit 5/17 Mining Street, Bundamba QLD 4304 4/10 Fortune Street, Geebung QLD 4034

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4/12 McGowan St, Pooraka SA 5095 122 Mooringe Avenue, North Plympton SA 5037 3/2-20 Magill Road, Norwood SA 5069 7 Gracechurch Street, Port Adelaide SA 5015 Flinders One, Sturt Road, Bedford Park SA 5042 14 Glen Stuart Road, Magill SA 5072 3/2-20 Magill Road, Norwood SA 5069 U2/1 Sleaford Rd, Windsor Gardens SA 5087 1384 Old Sturt Highway, Berri SA 5343 4 Nucera Court, Green Fields SA 5107

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116 Bathurst Street, Launceston TAS 7250

www.crossfitlaunceston.com.au

TASMANIA CrossFit Launceston

VICTORIA Brunswick East CrossFit Charge CrossFit CrossFit 121 CrossFit 25 CrossFit 3000 South Melbourne CrossFit 3018 CrossFit 3350 CrossFit 8848 CrossFit Anaconda CrossFit Anarchy CrossFit Bacchus CrossFit Bayswater CrossFit Blackburn CrossFit Cranbourne CrossFit Dexterity CrossFit Diamond Valley CrossFit Dromana CrossFit Freefall CrossFit Hallam CrossFit Hawthorn East CrossFit Health Creation CrossFit Iron Bear CrossFit Ironstar CrossFit J CrossFit Kew CrossFit Maryborough CrossFit Melton CrossFit Merciless CrossFit Metal Therapy CrossFit Mildura CrossFit Moorabbin CrossFit Moreland CrossFit Mornington CrossFit PerFit CrossFit RiseUp CrossFit San Remo CrossFit Turmoil CrossFit UFT CrossFit Verde Grovedale CrossFit Verde Keysborough CrossFit VSC CrossFit Wangaratta CrossFit Westernport CrossFit Westgate Factory 3 CrossFit Goulburn Valley CrossFit Sale CrossFit Sovereign City CrossFit

167-171 Nicholson St, Brunswick East VIC 3057 2 Goldsmith Grove, Northcote VIC 3070 69A Taunton Drive, Cheltenham VIC 3192 40 Shafton St, Huntingdale VIC 3166 82-86 Clarke St, South Melbourne VIC 3205 #18, 36 Aberdeen Road, Altona VIC 3018 1213B Sturt St, Ballarat VIC 3350 210 Bluff Road, Sandringham VIC 3191 498 Pascoe Vale Road, Strathmore VIC 3041 2/2a Thistle St, Bendigo VIC 3550 14 Reddrop St, Bacchus Marsh VIC 3340 4/58 Barry Street, Bayswater VIC 3153 18 Apollo Crt, Blackburn VIC 3130 1/200 Sladen St, Cranbourne VIC 3997 4 Longview Court, Thomastown VIC 3074 1B 266 Bolton St, Eltham VIC 3095 2/58 Collins Rd, Dromana VIC 3936 1/18-20 Govan Street, Seaford VIC 3198 4-13/15 David Lee Rd, Hallam VIC 3803 9 Montrose Street, Hawthorn East VIC 3123 15 Walhalla Way, Ravenhall VIC 3023 2 Rocco Dr, Scoresby VIC 3179 4/70 Powells Avenue, East Bendigo VIC 3550 73 Winfield Road, Balwyn North VIC 3104 7/3 Wellington Street, Kew VIC 3101 Shed 2, 43 Maryborough-Dunolly Road, Maryborough VIC 3465 3/21 Reserve Road, Melton VIC 3337 2/11 Flight Drive, Tullamarine VIC 3043 Unit 29 640/680 Geelong Road, Brooklyn VIC 3025 28 Lemon Avenue, Mildura VIC 3500 16 Cochranes Rd, Moorabbin VIC 3189 11 Leslie Street, Brunswick VIC 3056 12 Satu Way, Mornington VIC 3931 9/903 Doveton St Nth, Ballarat VIC 3350 36 Knight Ave, Sunshine North VIC 3020 2/60 Genista St, San Remo VIC 3925 Unit 18, 9 Dawson Street, Coburg North VIC 3058 14 Enterprise Avenue, Berwick VIC 3806 166 Marshalltown Road, Grovedale VIC 3216 2 / 174-186 Atlantic Drive, Keysborough VIC 3173 Factory 3, 313-327 Arden Street, Kensington VIC 3031 23-25 Browning Street, Wangaratta VIC 3677 14 Guelph St, Somerville VIC 3912 1/60 Albemarle Street, North Williamstown VIC 3016 3/5 Gatwick Rd, Bayswater North VIC 3153 52b Mitchell St, Shepparton VIC 3630 51 Princes Hwy, Sale VIC 3850 32E Wigton Place, Ballarat VIC 3350

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37 Lemnos Street, Shenton Park WA 6008 6/16 Vale St, Malaga WA 6090 Unit 1 / 22 Chullora Bend, Jundakot WA 6164 1/12B Hines Rd, Oâ&#x20AC;&#x2122;Connor WA 6163 4/21 Caloundra Road, Clarkson WA 6030 Unit 11/489 Nicholson Road, Canning Vale WA 6155 3/383 Sevenoaks St, Beckenham WA 6017 4/25 Mosey Street, Landsdale WA 6065 2/5 Crawford St, Webberton WA 6530 2/10 Kulin Way, Mandurah WA 6210 Unit 1 / 5 Minchin Way, Margaret River WA 6285 10/8-12 Pickard Ave, Rockingham WA 6168 1-3 Old Aberdeen Place, West Perth WA 6005 1/10 Wyalla St, Willetton WA 6155 29 Carrington St, Nedlands WA 6009 2/441 Yangebup Rd, Cockburn Central WA 6164

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Thatâ&#x20AC;&#x2122;s all there is kids. Thanks for reading.