Chroma Strength and Conditioning in Adelaide, South Australia | Gym/Physical fitness centre

Chroma Strength and Conditioning

Locality: Adelaide, South Australia

Phone: +61 450 889 751

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• Sport & recreation
• Gym/Physical fitness centre
• Fitness trainer

25.01.2022 Perfecton Too often in many aspects of our lives we get caught up with perfection. Whether that be the perfect grade in an exam, the perfect time to start chasing a goal, the perfect rep in a movement etc. Reality is that perfection is EXTREMELY hard to achieve However this doesn't mean we don't stop trying to get there as striving to reach that perfect rep or hitting the perfect shape in a movement is what will lead to progression and excellence in what your trying to ach...ieve! Trick is to make sure that you don't fixate on getting that perfect rep! Focus on the journey and hitting the steps to get that perfect rep and build on top of those steps! Perfection is the goal, but make sure we enjoy the journey and give ourselves credit for achieving excellence Chroma Purity Before Intensity

25.01.2022 Today we have a requested topic from our story from last week! If you want to suggest a topic for future posts comment below or DM us As requested by @thinksman, Hand Care Gymnastics, kettlebells and Olympic lifting are all quite hard on the hands which means how we look after them becomes quite important ... This first step should always be preventative, stopping teams before they happen. Best way to do this is to look at how you grip. For Olympic lifting for example, the bar spins on its bearings which means you should be at all times gripping the bar fully and tightly (not just for hands but also CNS and tension purposes), so in the case of Olympic lifting rubbing can happen from not gripping tight enough allowing the knerling to rub. For kettlebells and gymnastics gripping tight is crucial at some points in some movements but actually detrimental and creates more friction in others (strangling the kettlebell). So if there's a movement you always tear on, speak to a coach regarding that specific movement and grip for it Second preventative measure is protective gear like gymnastics grips. Personally I prefer bare hands and always have for all movements, however grips allow for more longevity in workouts before tearing happens and generally reduce rubbing so are worth the purchase. The type of grip is person dependent as some people much prefer one type over another. Popular brands include @victorygrips @bearkomplex @roogrips @rxsmartgearaus . Best bet to try a few different ones would be to ask around and try other people's to see how they feel and go from there Finally hand care itself. Some people get great results from shaving calluses (shaving removes the lump of skin which means its less likely to bunch and create a tear), personally I've never needed to so again this can be a personal thing. For me I honestly find keeping the skin hydrated leads to much faster recovery, which is simple moisturiser such as Tough Hands! This keeps the skin soft, as when it drys (we use chalk all the time which dries out the skin every time you use it) its more likely to crack and tear! More requested topics to come Chroma Purity Before Intesity

25.01.2022 Services Continuing on with our services posts! Our second tier service is our classes! Classes have huge benefits for a lot of people with the group environment! It helps a lot of people feel comfortable when training as well as bit of banter and fun along the way Not to mention who like to suffer a long workout on their own when you can do it with friends On top of that we are always looking to build community that supports and works together... To ensure people get attention in the classes all classes are limited to 15 people and there are always 2 coaches in every single class A big focus of this is to give small amounts of individual feedback each session for people to work on their movements and skills Our programming structure for the classes has 3 components each day, going from skill and mobility work to a strength components and finishing with a metabolic piece! On top of this we have a rolling program structure so if you can only train certain days in the week you will still get varied training as the main skills and lifts will roll across to different week to week to make sure you not overtraining one area Classes are currently run: Monday to Friday 6am 5pm 6pm Thursday Extra at 9:30am Saturday 9:30am Memberships for classes have options for limited classes a week for those who just want to do a few, or unlimited for those who want to hit the gym more regularly! If you want to come try out a class the first class is ALWAYS Free & we have trial options from there! DM for more information! Chroma Purity Before Intensity

23.01.2022 Progressionbuilding on from our previous post in consistency These are two 1.25kg plates, one for each side of the bar! But it's what they represent thats important One thing that's pretty common in the fitness industry is people wanting that big step in progress, whether that's more weight on the bar, a big change on the scales or any other measure of progress. But the big thing that we forget is that progress is continuous and also how much small steady steps equate to H...UGE changes across time If I said to you "if you go through these steps with consistent dedicated effort you could add 2.5kg (1.25kg each side of the bar) to the bar every 3-4 months then would you be happy?" For a lot of people this sort of progress they would be very happy with, as its continuous progress! Now obviously it isn't always that simple, but the point being that if you set yourself a target and make continuous small changes and progress that the end result is something quite amazing! In our example adding 2.5kg to a single lift every 3-4 months would result in a 7.5-10kg PB at the end of the year which is great progress! The other side of this is dont always chase that HUGE PB, because if you hit that 2.5kg PB with a little left in the tank it means you've still got space to grow and push the boundaries even further next time Long story don't discredit the small changes that happen on the way to your goal because all of those small changes are what creates the change at the end whatever your goal may be Chroma Purity Before Intensity

23.01.2022 Learning new things & Progression to goals Todays Athlete @thinksman working on her Legless rope climbs in class! This is a 4.5m Rope which Tam managed to scale completely legless using a kipping technique to help improve efficiency in the movement without muscling the positions. Considering this was her first time learning this skill she smashed it! When we are learning new skills its important to give yourself time to learn and progress As this was Tam's first time tryi...ng this skill, there are still tweaks to be made to the technique, for example better use of hips. However this is how we progress and learn! You are not going to hit perfection on your first attempt, its simply the first step in the road to the goal Its important to recognise that progress takes time and to enjoy the journey it takes to get there! Chroma Purity Before Intensity

22.01.2022 Just as quickly as we were put into quarantine we are now out! Sunday we are open as per normal and classes back in action for Monday! However we still need to remain vigilant! remember:... 1) to santise hands coming into the gym and leaving the gym 2) socially distance (1.5m) 3) cover your nose and mouth when you cough and sneeze with your elbow not your hand 4) avoid touching your face or if you do sanitise 5) If you have any symptoms such as Fever, dry cough or unusual fatigue as well as other common flu symptoms Do Not go to public places! go get tested! 6) while not compulsory wearing masks in public spaces is still advised. We will be socially distancing in the gym so not required while training but not a bad move going to and from Let's get back into the gym Chroma Purity Before Intensity

22.01.2022 "Focus on the journey, not the destination. Joy is found not in finishing an activity but in doing it" - Greg Anderson Above we have Athlete @saikaili working on her ability to push her body down under a Jerk, strength in lockout & standing up heavy weight overhead, in this case 100kg (almost 40kg over body weight) ... This obviously isn't a full jerk and the drill is specifically designed to allow both lockout and standing up weights above what a person can jerk. However this is the first step in the journey to being able to jerk similar weights We often get caught up on the end goal, particularly at this time of year with new year resolutions etc, but if a long term goal doesn't have steps and smaller targets to hit on the way then people quite often get demoralised and loose focus and sometimes stop all together The best way to achieve a long term goal is to create a new normal through enjoyment and maintainable practices& to celebrate the feats achieved during the journey So no not a 100kg Jerk but being able to lock and stand it up is the first step in journey so its certainly worth celebrating Chroma Purity Before Intensity

22.01.2022 Conditioning Who doesn't like throwing down with their friends! todays Athlete @suzannemotallebi pushing through her conditioning piece! This is todays class doing a fight gone bad style workout! 1min each movement, 5 movements, 3 rounds as many reps as possible ... This is just one of the metabolic structures that we do at Chroma. Each week we have a variety of structures to hit different energy systems. We have shorter intervals to work on anaerobic capacity, longer to work on aerobic, heavy & light conditioning pieces, body weight with gymnastics and animal flow movements and even TABATA. All of these things train different aspects of our energy systems and this results in well rounded adaptation and improvements to our training Sometime its not just about working hard but also working intelligently Come join the crew or bring in your friends to change up your training! Chroma Purity Before Intensity

19.01.2022 Patience & Consistency of shapes in the Olyimpic lifts Its very common in the olyimpic lifts to see people rushing their catches and to try to get themselves stabd & lockout as fast as possible. Quite often this rushing to stand the lift up is covering up instability in the bottom of the catch. You can see that in todays video in rep 2 compared to rep 1 and 3. This is not to say people shouldnt bounce out of the bottom of their lifts, but there is a time and place. There is ...certainly benefits of using the neurological stretch reflex to "bounce" out of the bottom of a maximal lift but we don't always want to be training this. Particularly when there is positional weaknesses in the system The point of this class was to hit consistent positions in the catch and then hold the bottom before standing. End result is that teaches people to catch in a consistent position and shape that allows for a strong catch and thus easier to stand up this also starts to train stability in joints due to larger time under tension in position which means you are more likely to hit and hold positions in the dynamic lifts! Long story short, if you want strong a stable oly lifts make sure your training the stability and positions not just the power output Thanks to @khord.kopu for being today's athlete Chroma Purity Before Intensity

17.01.2022 Chroma Strength & Conditioning Chroma stands for Purity and Intensity of colour, we apply it to movement. This is our focus with all our services from classes to 1 on 1 personal training to individualised programming We are also about community as if you do not enjoy the environment your in then your unlikely to spend time there. So we make sure that the vibe makes you want to be here to train and work on progressing and hitting goals!... We have coaches qualified in: - Olyimpic Lifting (AWF) - Gymnastics (Crossfit gymnastics+seminars) - power lifting (PA) - Kettlebells (RKC) - Strength & Conditioning (ASCA) - Application of the above to sport specific training - As well as many others including strongman, Awkward Objercts, muscle energy techniques, rehabilitation, power bands etc Not to mention our on-site Physio (@functionalphysiosa ) & Podiatry (@positivesteppodiatry ) If you want to give Chroma a try come try our unlimited class trial, $50 for 2 weeks unlimited classes (17 classes to choose from a week) with 2 coaches in every class to ensure individual attention as well as open gym (6am-8pm monday to Friday, 8am-1pm Saturday & Sunday)! Come join the crew! Big Thanks to Jon Wah - www.jonwah.com for the wicked media content! Chroma Purity Before Intensity!

17.01.2022 Another member requested post! If you want some information then send through a message or comment below so we can help you out Recovery as requested by @sarahbarbie86 Recovery is something that is all about getting the basics right and doing them VERY WELL!... Im going to preface this by saying yes there are individual differences with some of these things but in general these are good places to start for peopleTo maximise recovery you first need to: 1) Be sleeping approximately 7-9 hours a day 2) Hydrate adequately usually in the realms of 2.5-3.5L a day dependant on many things 3) Eat enough & correctly to fuel your body Breaking these down a bit more: Sleep deprivation has huge effects not only on performance and recover but also health. With regards to performance, sleeping less than 7 hours increases obesity by up to the 30% & almost doubles the chance of injury, as well as decreasing the efficiency of muscular recovery Dehydration again affects the body in many ways but from a performance stand point a 3% decrease in body water can drop performance by 10-15%. It will also affect digestion efficiency which will slow down the recovery process. Not eating correctly has a whole lot of effects and components which we don't have space to discuss here but if we use protein as an example. Lack of protein means you don't have the building blocks for your body to repair damage done to it, whether that be exercise induced or injuries. This obviously slows down recovery process. Ideal protein intake should be in the realms of 1.6-2.5g per KG of body mass per day but again this is subject to individuals and goals at the current time. If you are not hitting some of the above necessities then it doesn't matter how much you mobilise, ice bath, stretch, theragun etc because your shooting yourself in the foot before you even start So short answer to recovery, look after your body and health first and foremost and watch your training improve! Chroma Purity Before Intensity

15.01.2022 2020, what a year it was! some pretty big challenges to face as the first year of business as a gym for a gym, but I think we came out of it pretty well! Chroma has grown from consistently all year with our community getting bigger with friends joing in Chroma Crew to build and develop themselves! Our coaching crew has also grown with 5 coaches in the team now & working to progress themselves to keep developing our members! I couldn't be more proud to work with the athlet...es at Chroma with how they push to progress, they always want to learn more, put in the hard work to get better (even when its not the most fun way) and most importantly they always support the person next to them I'm sure 2021 will have its challenges but I think its going to be a big year with lots of successes to come for everyone at Chroma A Big Thank You to one of our athletes @msemilytran for putting together this little video and all her recent photography! she certainly knows how to take a good shot I hope you all enjoy& if you want to come join the crew in 2021 your always welcome HAPPY NEW YEAR EVERYONE! Chroma Purity Before Intensity

14.01.2022 Friends We make it a priority to get feedback from our members and people who trial at the gym regardless of whether they continue on or not& this is to ensure we are giving everyone a great experience One if the biggest pieces of feedback we get is the great community!... Some prime examples of the feedback we get are: - people feeling welcome - enjoying the social chats after classes (all these photos are from after regular classes) - feeling able to approach people to ask for directions and help - the encouragement is great from inside the class and people who are in open gym shouting out encouragement to the class - that the gym feels like a safe place to come and better themselves Getting this type of feedback on a really regular basis from both members and trials is Awesome! Training with friends in a supportive and welcoming environment really makes progressions of yourself easier for many reason! The simplest being that its way more fun! We always have trial options available and believe that you need to try out the produce before sign on, so come in and give Chroma a try and meet everyone in the crew Chroma Purity Before Intensity @msemilytran

13.01.2022 2021 is coming! This time of year is quite often where people start thinking about what they want to achieve in the new year and starting to plan what they want to achieve for the new year Before you make your new years resolution, particularly if we are talking fitness related (although this also applies to many things) have a look back at the year and think about "what did i consistently do?". This questions is hugely important as the mistake most people make with new ye...ars resolutions etc is they choose things that require huge change for an extended period of time which usually sets people up for failure So instead look at: 1) what did you do consistently this year and what results did that create (eg. Not exercising enough led to increased weight gain) 2) where would you like to be fitness wise 3 years from now Once you have these 2 things you can create a structured pathway to set realistic progressive goals to target at 1, 3, 6, 12 months to both keep you motivated but to also break down the big changes into smaller manageable pieces that create consistent and manageable change over time End result, you'll be more likely to stick to it and thus more likely to achieve your target! Perfect Example, @azusa_q didn't get this flexible because she jumped out of bed 2-4 weeks ago and decided to stretch! She put in consistent effort in a targeted way to create the adaptation she wanted (in this case mobility for the splits) Create long term change, not fast results whatever you new years resolution may be Chroma Purity Before Intensity @msemilytran

13.01.2022 Classes getting bigger & filling up! Which is making community bigger and stronger! Really good to see so many individuals coming together to improve themselves! Keep up the hard work everyone!... If you want to join the crew, flick us a message and come join in the fun& learning Chroma Purity Before Intensity!

13.01.2022 Lifting equipment Things like lifting shoes, belts, wrist straps, knee sleeves etc all have evidence to back them that they increase performance So we should all go out and buy them all to increase our lifts because that's what the research says? ... Honest answer No! Why? Because if you can't move well or utilise these training tools correctly then they can become crutches and actually reduce the quality of motor patterns that develop. These tools DO NOT fix your weak points! They can support them and cover them but they do not fix them. If they are bing used with an injury then they should used in conjunction with a solid rehabilitation program to address the issue long term So what should they be used for? Exactly what they are, training tools to vary stimulus and create adaptations! They should be used to support and enhance a solid training system that build strength and patterns in weak areas and help create motion in areas that have reduced range etc. From there use them to bump performance at the top end once someone has earned the use of these tools to drive performance to the next level As with all training tools, use them appropriately for a reason! Not just "coz" & certainly not to cover up a pain if there isn't something else being done to address that issue. These things a short term fix not the solution to the problem! Then once you're performing well enough use them to drive performance higher! Quick summary of what these tools do: Belts when used correctly (no they don't fix your sore back!) Increase intrabdominal pressure which does help create stability an tension through the torso to allow for heavier lifts Wrist straps and knee sleeves/wraps help keep joints warm between and during sets. Also keep joints stable through external pressure which can decrease pain and allow for better stability in heavy lifts Shoes allow for greater dorsiflexion at the ankle which also changes joint angles at the knee and hip which can be a great way to adjust the stimulus placed on muscles in a training block Chroma Purity Before Intensity @msemilytran

12.01.2022 Chroma Morning crew getting their days off to a good start Lockdowns certainly aren't ideal and with restrictions on outdoors activity as well its certainly a bit more difficult to keep active! However this does not mean you can't stay active! There's still plenty of things you can do with just your body weight or if you have some light loading with either proper weights or getting creative with some alternatives! For example:... - bag of rice - backpack with books or other object in it - bottles of water (if you got the big 10L ones your set) - using your couch or chairs for foot elevation for handstand push ups or step ups or split squats etc - & much more! Your only limited by your creativity! Chroma is running 2 zoom classes a day during the week and 1 on Saturdays and providing video uploads to follow along to those who can't make class times! If people want some help to be able to stay active DM us and we will help you stay active throughout the lockdown Chroma Purity Before Intensity

11.01.2022 Athlete Spotlight @fionaworts A HUGE congratulations to Fiona, who has achieved her start of year goal on getting in the W League signing with @adelaideunited Fiona was already a well established player before coming to Adelaide for the WNPL season and working with me to assist maintaining fitness and building on top of her already solid physical abilities ... She put in a lot of work across the season, particularly during the covid lockdown when the season was not able to be played. She put in a lot of work on weak points then and into the season both working on technical proficiency in her sprinting, power output through force production and plyometric CNS work as well as stability work to help build on field performance as well as manage the body off the pitch This is something she was targeting and put in a lot of hard yards and effort into making it happen both on the pitch and behind the scenes! Well deserved and earned First game is on the 30th of Dec against Canberra United, if you can tune in and support AU Chroma Purity Before Intensity @adelaideunited

11.01.2022 Services A gym is only as useful as the services it provides you and how those services meet your needs. So over the next few weeks I'll be outlining the services we have here at Chroma for member to utilise when chasing their goals as well as showing the adaptability of the facility Our most simplest service and first membership tier is open gym!... Open gym is a perfect place to build skills and accessory movements which are all quite essential for progression Todays Athletes @functionalphysiosa demoing a skill that he spent lots of time practising outside of class times. What this means long term is they get more out of the classes with more advanced progressions and better times in their metabolic conditioning pieces The gym is open 6am-8pm Monday to Friday and 8am - 1pm Saturday and Sunday which gives plenty of time for activities! and if you want to use the open gym while classes are on, that's fine too as we have a fully equipped side room as well so you can still do your thing at any time If you want to come check Chroma out DM regarding our trial periods but always know the first session is always free! Chroma Purity Before Intensity

11.01.2022 Consistency & Athlete spotlight To reach high levels of proficiency in anything you must consistently work at that! This comes in the form if pertinent practice being done consistently across a period of time This is a video of Jo doing a muscle up, but in reality this is the accumulation af months of work on drills, motor patterning, skill work etc across classes & coaching that Jo has working on in her own time In other words a perfect example of consistent structured w...ork towards a target Consistency in training is a big indicator of success in pretty much any target or goal in training, whether that be elite athleticism, getting an skill nailed, loosing weight or getting strong. All of these require consistent work to achieve If you are looking at achieving a target, a great first step is to simply start working consistently at that target in a structured way and you'll be surprised how far you can get If you want to come down and join the Chroma crew DM regarding trials! Chroma Purity Before Intensity

11.01.2022 Coaches Our coaches in their natural habitat, in front of our members coaching the next component of the class and demonstrating the movement All our coaches have been training in functional fitness for years! As well as coaching it on top of that! They have all invested time and money into their education and their own training to better themselves and push the boundaries of their own performance and coaching abilities! They all have history in sport while growing up into ...their adulthood! This means they know what it feels like to train, they know what it feels like to be sore after a hard days training! They know what it feels like when a movement isn't clicking! They know the pain both physically and mentally of an injury and how that can be tough to work through! They have done this to make sure they can help each member that walks through the door and understand what that person is going through to help them build themselves up These are important things to find in a coach! You don't want someone who only knows how to be an athlete, as they understand what it feels like to train but that doesn't mean they can coach! By the same token you don't want someone who's just book smart because a book can't tell you how it feels to train I'm super proud of the team we have at Chroma @saikaili , @murugesushankari , @jacomo27 , @j_smit_ , @fitfokes plus our 2 allied health professionals @functionalphysiosa & @positivesteppodiatry (who also train just as hard as anyone else) all have a wealth of experience, qualifications, knowledge and training history to be coach you to your next level With 2 coaches in every class and class sizes limited to 15 people it means people get more attention even in group classes Who's your coach? Chroma Purity Before Intensity @msemilytran

10.01.2022 Services Our final tier of services is our individual personal training sessions! 1 on 1 training is focused around what the individual needs. Sessions can incorporate everything from assessments and movement correction for rehabilitation, to performance based training... In our team of coaches we have @saikaili , @murugesushankari , @jacomo27 & Head Coach Dean Our team of coaches have qualifications in: - Olyimpic Lifting (AWF) - Gymnastics (Crossfit gymnastics+seminars) - power lifting (PA) - Kettlebells (RKC) - Strength & Conditioning (ASCA) - Application of the above to sport specific training - Pre & Post Natal - As well as many others including strongman, Awkward Objercts, muscle energy techniques, rehabilitation, power bands etc On top of individual 1 on 1 sessions Athletes can choose to have individualised programming done for them, which will be tailored to the individual taking into account training availability, current levels, skill development, strengths and weaknesses & ofcourse the persons current goals and targets. All of this will guide the program structure to push the person to hit those targets! This option is available to members and non members a like! We currently have a variety of people recieving 1 on 1 attention from NPL Women's soccer players, to injury rehab, to crossfit athletes, to pregnant mums, to everyday people who simply want mpre individual attention!All of these individuals have different targets and goals and recieve the appropriate training If you want to come join the crew DM us for details on our trials and more information! Chroma Purity Before Intensity

10.01.2022 Internal Competition! Chroma is gearing up for our second internal completion of the year!! Check out some of the highlights from internal comp number 1 when we first got running! Part 2 will be uploaded in the following post... Needless to say number 2 is going to be bigger and better! we have 6 teams plus the 4 coaches ready to throw down on Sunday from 9am-12:30pm Competitions are a great way to drive improvement as people strive to progress themselves to perform better but also a great way to measure the standard your at currently we always want to focus on internal motivation and personal progression but we only know where we stand when we test our metal vs others! Competitions are also a great way to build community! we have 5 new athletes joining the competition floor for the first time among some of our seasoned crew! Come down and check out the vibe and watch 4 event going down! Chroma Purity Before Intensity Matilda Leone

10.01.2022 Progressive Overload in skills Here we have @quangl , @suchandsacha & @thinksman drilling their walks in the skill component of tonight's class! With @hamed_andy_alhaiery jumping in for a cameo while he drills his own handstand walks A handstand walk takes a long time to develop for most peoppe due not only to the technical skill required, but the stability and the strength required as well! ... Some of the progressions these ladies have gone through to get to this level are: - pike handstand hold off a box - around the worlds pike on box - wall walks - IMPORTANT - learning how to bail out - short handstand walks into a wall - assisted handstand walks in free space - then finally into handstand walks! When your thinking of learning a skill dont simply just jump straight into the full movement, spend time going through the progressions that way the next step has a higher chance of success! For more information or if you want to join the Chroma crew DM for more details! Chroma Purity Before Intensity

09.01.2022 What a Day! First real big full crossfit comp held in Chroma with 6 teams competing on the day through 3 events and a final! Event 1 tested ability to move your body weight with synchronisation with your team mates created by @saikaili ! Event 2 we tested strength in a clean ladder brought to you by @jacomo27 ! Finally a big moderate load chipper to finish off was the brain child of @murugesushankari ! Couldn't be more proud of the crew all coming down and not only competi...ng but spectating, supporting&creating an AWESOME Vibe! its a true pleasure working with so many motivated and committed individuals! Special Thanks to the coaching team that made it all possible! @saikaili , @murugesushankari , @jacomo27 & @j_smit_ all judged all day and kept the event running smoothly all day long! Also special Thanks to @jackiestringer_ & @ste_phz_smiling for working the scores and leaderboard all day! Finally we had lots of successes on the day with Staunch Dumplings ( @functionalphysiosa , @positivesteppodiatry , @quangl & @louie_patoonie ) coming out in top at the end of the day! We also had PBs out of half the competitors with @spano88 , @gemmafrost25 , Rachel, @hamed_andy_alhaiery , Rachel, Martin all finishing the day with 10+kg PBs and many more with 5+kg PBs! Thank You all for the wicked comp day! There will be more to come! Chroma Purity Before Intensity!

09.01.2022 Coaches This is our team of coaches at Chroma (plus new addition @fitfokes cool picture coming soon) All of them train and have trained for years, in the fields that they coach! This means they know what it feels like to lift heavy They know how tough metabolic workout burns and drains you They get it when a new skill doesn't click and takes ages to refine and drill with constant repetition ... Not only that they know what its like to rip a hand to have an injury or to have a bad day of training and how that affects you as an athlete both mentally and physically Its important to look at multiple things when your searching for a coach! Their list of qualifications (yes they should have a multiple qualifications under their belt) is certainly an important aspect of choosing a good coach! However they should also have spend time in the field doing what they coach and ideally still be doing it to some capacity so they understand the process not just on an intellectual level but also a physical and mental one as well At Chroma we offer classes in strength and conditioning (functional fitness, split into gymnastics, strength & metabolic conditioning), Body Maintenance for you flexibility and mobility needs and specialist classes in Olyimpic weightlifting and gymnastics On top of that we have Open gym, 1 on 1 coaching and individual programming options to hit anything you may need/want Come join the Chroma crew, Purity Before Intensity @msemilytran

09.01.2022 Body Maintenance Quads are big muscle group in our legs responsible for knee extension and hip flexion in the case of the Rec Fem. they are used quite heavily in a lot of gym based and sporting based movements so making sure we are looking after them is important A great way to release them is with a barbell as this allows you to completely relax the quadriceps muscle group in a shortened position, which things like foam rolling (or even the hand rollers as you physically... have to press down on those) struggle to achieve! Once in position then the weight of the bar does all the work for you! Make sure to use the appropriate part of the barbell. The larger the diameter, the less intense the pressure (as well as weight of the bar itself) so using the handle will be a lot more intense than the ends As described in the video you can hit all 4 of the quadriceps muscle groups and the adductors using this method by how you position your leg, just making sure to protect the knee as you go through these positions Give it a shot and let me know if it makes your quads feel better! Chroma Purity Before Intensity

09.01.2022 Improvements to the gym and new gear! We now have 10 cells for all the lifting snf gymnastics! Big Thanks to @supplerob For the install & time!... On top of that: - more rings - more boxes - more wall balls - more ab mats - and most importantly more bars Chroma's community is expanding and growing! Come joing the crew and learn how to progress your movements for lifts, gymnastics and performance! Chroma Purity Before Intensity

08.01.2022 Progress To progress on lifts it doesn't actually mean always going heavy on your training lifts, particularly skill based movements such as Olyimpic lifting (however skill & motor pattern development in strict lifts is just as important) @gemmafrost25 (current body weight 57kg) has hit 2 PBs in the last month midway through her current cycle. Shown here is a 45kg high hang snatch which is a 2.5kg all time PB which we hit in a PT session working on technique with submaxima...l lifts. We still want to tweak the squat out to make that final stand smoother but the snatch itself is very solid! To hit this PB we have only been working on light loads. Up until this, she hadn't lifted more than 35kg for almost 8 weeks A similar thing happened with her clean which she hit a 10kg PB in the recent competition at 75kg (unfortunately no video). During the lead up the heaviest load worked with was 60kg for the last 8 weeks What this means is there are a lot of strength gains to be made by focusing on movement patterns and neurological factors rather than simply pushing more weight! Have a think about your lifts, do you need to go lighter to get stronger? DM for details on our trials! Chroma Purity Before Intensity

06.01.2022 Body Maintenance As always if you are getting pain in any area of your body go see the relevant professional to get checked out such as our team Functional Physio SA or PositiveStep Podiatry to figure out what treatment method is required to get you out of pain Today we are looking into upper calf tripper pointing (predominantly Gastrocnemius) and creating joint distraction in the knee... The Gastrocnemius is quite an important muscle to maintain as it crosses 2 major joints in the leg. As with many muscles that cross multiple joints they can have quite a big impact on movement. In this case it can affect movement through the knee and ankle joints but limitations in these joint can travel up the chain and cause issues in the hips! This is where trigger pointing this area can help free up movement The other part of this method is joint distraction. This is trying to create space between 2 articulating surfaces which can allow for better movement through creating space for movements to occur without impinging, rubbing etc which can have effects on things such as pain and tightness in joints. This variation can be particularly useful for people who spend a lot time on their feet or impact based sports where compressive forces are quite large across a week This one is a very simple way to create space and movement in the chain of musculature up and down the leg and is a great way to maintain the knee and ankle joints Chroma Purity Before Intensity

06.01.2022 MERRY CHRISTMAS and HAPPY NEW YEAR! This year has certainly had its ups and downs! However the awesome community that has grown at Chroma is certainly the highlight! Before this year this was simply a plan and an idea and now it's a functioning gym with a Fantastic Community, Great set of coaches with everyone smashing PBs and making consistent progress with their skills and strength! I hope everyone have some great times with family and friends over the holidays and a go...od couple of days off! =D We will be taking a couple of days off as well and trying to look as chilled as this cat (Thanks @msemilytran! ) Thank You to the community for the amazing year and bring on some big things in 2021! Already got some plans in place for improving Chroma so stay tuned Chroma Purity Before Intensity

06.01.2022 Teams are preped! Tomorrow teams of 4 face of over 3 workouts to see who makes it into the head to head final! Workouts will test different aspects of fitness as well as team work to see which team can combine as individual athletes and a team to put together the best performance on the day!... With all workouts being unknown it will be the team that adapts and picks the right stratergy quickly that will tske the day If you want to come down to spectate the day will run as follows with 2 heats back to back in each event Event 1 9am start Event 2 9:45 start Event 3 10:55 start Final 12:20 start Going to be a wicked day! Chroma Purity Before Intensity

05.01.2022 Education As a coach or trainer its essential to continue to grow and improve! If you are not progressing as a coach then how can you expect to progress the people you train? The Chroma coaches and @functionalphysiosa all jumped in on a an Awesome seminar run by @ethosstrength over the weekend! ... Covering everything from assessment, to breath cycles and bracing all the way into the big patterns of Dead, Squat and Bench and some of the corrective measures to take to improve those movements! & the biggest take away of all being the concepts that came with it all getting people to rethink how they see and coach movements! Thanks from the team Sam, we enjoyed it and took away plenty to be able to apply to clients and members to get everyone lifting smoothly as well as heavy This gives us even more to be able to pass onto the Chroma members Chroma Purity Before Intensity

03.01.2022 Summer is coming This means its important to be smart with your exercise and how you prepare! Make sure your:... 1) staying hydrated BEFORE, during and after you exercise. If you start drinking water on when you start exercising you will most likely not feel 100% and risk Dehydration and affects associated with that such as overheating, dizziness etc. 2) wear appropriate clothing to allow the body to breath, long leggings and long sleeves probably aren't your best friend in the gym (can be different if in the sun for sun protection) due to not leaving your skin wick heat away from the body through sweat. Looser clothing to help with sweat wicking is a better option! 3) training at different times of the day, the morning tend to be cooler or later in the evenings once the sun is going down. Check out this mornings 6am getting their muscle up accessories done to get their days off to a great day Bonus) electrolytes in your water, during or after a workout to help replenish minerals lost in sweat is also a great way to help prevent Dehydration Of you prepare well for summer then its easy to keep training hard! If you want more information DM or come in to try out our classes Chroma Purity Before Intensity

02.01.2022 Pain to Performance Had a really great experience at a course on the weekend which I will get to but first context... Pain and Performance are things that are quite often not taught together. We quite often separate and categorose athletes into "injured and doing rehab" or "not injured and training for performance" which quite often means the transition between the two is handled quite poorly. Obvious example being athletes who have been cleared from aadequate levels of ...motion point of view but haven't been put through progressions to be able to fully express high levels of performance! This is where strength and conditioning coaches, exercise physiologists and personal trainers are great people to help build an athlete back up to where they need to be to be able to express their athletic abilities again Problem being that quite often courses don't hit both extremes of the pain to performance spectrum to teach how those two things meld together to an actual structure and system so that all allied health professionals can fully utilise each other's skill set for the best results of the individual Thus I really enjoyed the course on the weekend run by @ahphysiotherapy & @ethosstrength as they quite nicely paired the two ends of the spectrum together and drew pathways to allow coaches to both understand what was happening at the clinician level as well as warning signs etc, on top of actually giving coaches tools to allow athletes to keep training with appropriate intensity which going through their rehabilitation process This seminar had tons of info packed into it particularly regarding the spine, breathing and how both affect biomechanics but to me the fact that all of this information was presented in a way that emphasises the full progression from pain to performance and how to work that from both a coaching and a clinical sense was fantastic. It was very worthwhile and something that if you intend to train people (not just athletes) then this is information you need to know Big Thank you to both Sam & Anthony for the weekend, I personally took a lot away and have already started applying Chroma Purity Before Intensity

02.01.2022 Thank you to friends, family & the entire Chroma community that gave me birthday wishes yesterday Its truly a pleasure to be able to work with so many motivated & passionate people! I feel honoured to be able to recieve such awesome gifts from all of you! & to do my birthday burpees (Thanks @suzannemotallebi ) but the real gift is being able to work with all of you! Every day I get to wake up and work with people who want to chase goals, who want to push the boundaries of... their personal levels of performance, who want to put in hard work to make themselves better, who are willing to make short term sacrifices for long term benefits Honestly that is the greatest gift of all! Being able to work with friends and to watch them succeed! Thank You all of you & Lets keep seeing what we can all achieve together!

01.01.2022 Chroma is introducing speciality classes! From this week we will be starting weekly specialist classes for our members! These classes will focus around Olyimpic lifting and gymnastics movements These classes will be entirely focused around technical components of these movements and breaking them down into accessories movements as drilling shapes and positions... These classes will be run by head coach Dean who is an Australian Weightlifting Federation Coach as well as doing seminars with coaches such as Dimitri Klockov, Sonny Webster, Max Del Santo &, Jorden Biggie Stephens On the Gymnastics side Dean is Crossfit Level 2 & Crossfit Gymnastics certified &, done gymnastics progressions seminar with Simon Nieland Classes will run at 8:30am Saturday Mornings with limited spots so booking are essential! If you want to join the Chroma Crew DM for our 2 week unlimited class trials Chroma Purity Before Intensity

01.01.2022 Part 2 of internal comp 1 Highlights! @compass_mc