CrossFit Blackburn in Blackburn, Victoria, Australia | Sport & recreation

CrossFit Blackburn

Locality: Blackburn, Victoria, Australia

Address: 18 Apollo Crt 3130 Blackburn, VIC, Australia

Website: http://crossfitblackburn.com.au/

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22.01.2022 Have a happy week everyone! Power Every 2 min for 6 rounds: - 5 Box Jumps +... X Power cleans + 2 Push jerk R1 + R2 = 5 Power cleans @ 50 - 60% R3 + R4 = 4 Power cleans @ 60 - 70% R5 - R6 = 3 Power cleans @ 70 - 75% * Optional: Skip the box jumps towards the final rounds if you want to focus on technique Conditioning Every 3 minutes x 6 Rounds: Rounds 1,3,5: - 120 Double unders (90 second CAP) - 25 Wall balls Rounds 2,4,6: - 375/300m Row (90 second CAP) - 15 Burpees Is your training as fun as ours? Hit us up for a trial. Awesomeness awaits.

20.01.2022 It's pretty normal at times to find that your life balance is a little out of whack, it happens to all of us. We enjoy too many of the fine temptations. The wining and dining, the irresistible call of the couch, the chocolate; the list is endless. Sometimes it's just the stress that does it, or a pandemic... As a result you're feeling a little unfit and that favourite pair of jeans is feeling a bit tight around the waist.... Don't despair because we can help restore some of your awesomeness! Our strength and conditioning program is designed to give you amazing results. You will keep up with the kids, dominate in back-yard footy, and most importantly look better naked. If you want the opportunity to get better at life and to do that as a part of a friendly group give us a yell and arrange your free intro session.

20.01.2022 Today's high skill workout includes both technical lifts and gymnastics. We offer our members safe modifications for each movement until they develop the required mobility, positional strength, and technique that allows safe execution. We all workout together, but train individually.... For Time: 15-12-9 reps of: - Overhead Squats @ 40/30 - Snatch Grip Dead-lifts @ 40/30 - Strict Hand stand Push-ups Then: - 50/40 Calorie Row Then: 12-9-6 rep of: - Overhead Squats @ 50/35 - Snatch Grip Dead-lifts @ 50/35 - Strict Hand stand Push-ups Then: - 40/32 Calorie Row @kashifjaved @bigg_mumma @casslmcc @richiiartist

20.01.2022 This promotional compilation is a tribute to the CrossFit BlackBurn community. We are a family that is strong, resilient, supportive, friendly, and full of inspiring people. If you need motivation crank up the volume and spend the next minute watching these amazing humans do their thing.... Special thanks to @interactivemediasolutions for helping with the production. #crossfit #crossfitblackburn #functionalfitness #strengthandconditioning #gym #blackburn #health #fitness #training #weighttraining #weightlifting #hiit #olympiclifting #snatch #cleanandjerk #inspiration #fitnessmotivation #pushup #squat #deadlift #gymnastics #weightloss #conditioning #girls #goals #strength #exercise #fun #shredded #strong

19.01.2022 A group of us from CrossFit Blackburn will run throughout May for the 4 police officers who lost their lives. The goal is to run 159.485 kilometres. 4 weeks of running, 1 dedicated to each member that lost their lives. 27.417km for Leading Senior Constable Lynette Taylor... 40.942km for Senior Constable Kevin King 45.438km for Constable Joshua Prestney 45.688km for Constable Glen Humphris These numbers represent each of their registered numbers, assigned to them when they were sworn in as Police. We have created a GoFundMe page and all proceeds will go to Run4Blue. Thank you in advance for your support.

18.01.2022 When we begin a training program we focus on specific physical or performance goals. Losing weight, increased muscle mass, strength, fitness etc. Having specific goals is advised because they are measurable and traceable. They give you a "why"; a reason to get out of bed at 5AM on that cold morning. Let us consider 6 other ways that training with us can improve your life. 1. Your improved confidence and self esteem from looking and moving like a superhero. Don't underestimate... how much of that new confidence will follow you outside the walls of the gym and ripple into other aspects of your life. 2. Becoming a role model to your loved ones. A living embodiment that amazing change can take place through consistency and application. 3. The journey of discovery that takes place when you break through previous performance ceilings leads to a deeper connection with yourself. 4. All your improved health markers will act as a buffer against disease. Who knows? Your fitness might even help you survive a heart-attack! 5. We are social animals and we derive much satisfaction from having new buddies to cheer us on; belonging to a group that genuinely wants to see us do well. 6. Exercise is a mood-booster. Some studies have found exercise to be as equally effective as anti-depressants. When we reflect on our training like that, it proves to be so much more than exercise doesn't it? We are now taking new member applications. Inbox us, it's as easy as: 1. Get started with a free trial. 2. Have a blast training with us. 3. Enjoy your new awesomeness.

18.01.2022 Video capture of the 8:45AM Saturday class performing functional carries. A group of like minded people moving in the same direction; forward. Our tribe. SATURDAY 16 JAN, 2021 - CONDITIONING(30 min):... 200m carry with 1 x 15/22.5kg DB AND 1 x 16/24kg KB (*this is one of each so 2 implements) 400m carry with 1 DB or KB (dump one and keep one) 600m run Into 3 rounds - 12 Split Squats @ 60%-70% of Front Squat today - 16 single arm DB thrusters @ 22.5/15 - 20 single DB box step overs @ 22.5/15 Into *the reverse of what you did at the start 600m run 400m run with 1 DB or KB 200m run with both (1 x 15/22.5kg DB and 1 x 16/24kg KB)

17.01.2022 Happy Monday! We're starting the week with an absolute cracker of a workout. STRENGTH/CONDITIONING Every 3 mins for 4 rounds: - Back squat... - :30s MAX EFFORT on Row/Bike, score cal. *Percentages and reps from 5 RM 5 @ 75% 5 @ 85% 3 @ 95% Max reps @ 105% ( looking for 3-4 reps ) Warm up Sets (6 min) Set 1: 10 reps @ bar Set 2: 6 reps @ 45% Set 3: 5 reps @ 60-65% * after every warm-up set :30s on the rower/bike focusing on technique POWER CONDITIONING (21 min) 1. EMOM (8 min) - 2 clean and jerks @ 85% of last weeks max * Rest 1min /change weights 2. 8 min AMRAP - BARBELL CINDY * Rest 1min 3. 3 min AMRAP - max cals on any machine * Barbell Cindy - 5 barbel bent over row - 10 barbell push press - 15 front squat @ 40/30kg What will your training look like today?

16.01.2022 Sat, 09/01/2021 CONDITIONING: In Teams of 2 10 Rounds of (1 round each): - 6 Hang Power Snatch... - 9 Burpee Box Jump Then - 100/80 cal on Machine Then 10 Rounds of (1 round each): - 7 Overhead Squat - 7 Pull-ups (Rx+ C2B) - 7 Burpees Then - 100/80 cal on Machine

16.01.2022 Our last action video for the year. The spirit of our community during December helped us finish the year on a high note. 2020 has been difficult for all Victorians but at CrossFit Blackburn we define our narrative through our positivity and work ethic. Our members are legends, we salute you.

15.01.2022 Our workout for the day, 08/01/2021.

14.01.2022 The first day back for our super-cool, driven, adaptive, and resilient community. Yes, we are spaced a little further apart in our classes but we've never been more together. Welcome back legends!... @samaram__ @kirsten.palensky @nino_formica @thomashanslow

13.01.2022 If you are feeling like the world has been a bit upside down in 2020, we get it. If things keep trending in the direction they are, it’s only a matter of time until the aliens invade or the zombies take over. When they do, you are going to want to be ready. We are a functional fitness gym and we train strength and conditioning. It’s a nerdy way of saying we train you to be apocalypse ready. But let’s say 2020 settles down, no aliens or zombies, but you started tra...ining with us just in case. You rolled in to a free intro session, did a few more sessions and found a hundred new friends in a week. Then you spent the rest of 2020 getting super fit and ridiculously good looking. Then Christmas comes around, the borders are open and you swagger in to the family dinner looking a million bucks and then you kick everyone’s butt in the family volleyball game, ( it’s pretty much like the Top Gun scene and you get to be Maverick) Your strong and extremely capable body is admired by your family and friends, they gaze upon you and wonder why they didn’t start training with us in June... Probably, or the zombies show up and you don’t want to be the slowest... Either way, we want to help! Start with a free intro session, inbox us to book!

12.01.2022 Australia's national day of remembrance not only honours those who lost their lives in the Great War but commemorates soldiers who died in the Second World War and in subsequent years, it remembers Australians killed in all military operations. This is a day of reflection, gratitude, and unity. To our armed forces past and present, thank you. Lest we forget.

12.01.2022 The CrossFit Blackburn team would like to wish our members and friends a safe, healthy, and happy Xmas dressed with an extra measure of comfort and joy.

11.01.2022 I hope you are enjoying your Sunday. This post contains some important information to keep in mind now that you will be back at the gym training with other super-cool humans like yourself. CLASS RESERVATIONS, CANCELLATIONS, AND CHECK-INS All members are required to reserve a spot in class and to check-in. Classes become available for reservations within 48 hours of commencement time. You can cancel your reservation up to 2 hours before the class starts.... If for any reason something comes up in the last hour and you will be unable to come to a class you’ve reserved, I will request that you post this in the member's group so that others that might have wanted to train become aware that a spot is up. CHANGE ROOM/SHOWERS Only 1 person will be allowed in a change room at a time. Please lock the outer door after you enter. Showers are permitted but please be considerate of others. Do not store wallets, phones, or gym-bags in the change rooms. Use the shelving on the floor or upstairs area. KEEPING EACH OTHER SAFE We have an amazingly simple social distancing scheme. You train where your squat rack is, that is your workstation. We can still do partner WODs and all the fun stuff, but until we get to the other side of this let's get this social distancing right. Please stay home if you don't feel well. We saw that Victoria is still at risk of a 2nd spike. Until this is reduced, we will scan your temperature on entry and ask you to leave if you are above normal temperature range. Remember to wash/sanitise your hands when you arrive. The equipment cleaning stations will be at the 2 coach's boxes in the front and rear area. Wipe things down before and after use. RETURN TO TRAINING Returning to high intensity training after a break carries a higher than normal risk of soft tissue injury. Remember to scale, leave your ego at the door. :) Focus on the quality of your movement and give yourself time meet and exceed the performances of the past. Finally, enjoy the back squats we have programmed tomorrow. I look forward to seeing you crush it!

10.01.2022 CrossFit Blackburn Xmas 2020 Class Schedule Thu 24 Dec: 6AM ,7AM & 12PM Fri 25 Dec: Closed Sat 26 Dec: Closed... Sun 27 Dec: Closed Mon 28 Dec: 6AM, 9:30AM, 5PM & 6PM Tue 29 Dec: 6AM, 9:30AM, 5PM & 6PM Wed 30 Dec: 6AM, 9:30AM, 5PM & 6PM Thu 31 Dec: 6AM & 9:30AM Fri 1 Jan: Closed Sat 2 Jan: 7:30AM, 8:45AM Sun 3 Jan: Closed See more

10.01.2022 Myth busting Monday. "Cardio for weight-loss and weight training for building muscle." Science now has compelling evidence to bust this old chestnut. A study of 1.7 million adults published in the journal Obesity found that meeting both aerobic and musclestrengthening exercise guidelines halved the risk of developing obesity, while those who did just aerobic or just strength training saw a 30 per cent reduction. We have been training like this for years and the science is fi...nally catching up! This doesn't even take into account the anti-ageing and body re-composition benefits of strength training. Do you want learn to lift heavy things safely? (You will amaze yourself) Do you want to be fitter? Do you want to look hot? Do you want to increase your awesomeness levels? If you answered yes to any of the above inbox us for a free intro session.

10.01.2022 Thursday, 14th Jan, 2021 POWER/OLY (8 min) EMOM 3 mins - 4 clean and jerk @60%... EMOM 3 mins - 3 clean and jerk @65-70% EMOM 2 mins - 2 clean and jerk @ 75-80% CONDITIONING 1 (15 min) Every 5 mins for 3 rounds: @0:00 - 18/24 cal on machine @2:00 - 2 x round of DT @ 40/30kg @4:00 - 12 burpees to pull up bar CONDITIONING 2 (8 min) CrossFit Benchmark "Annie" 50, 40, 30, 20, 10 - Double unders - Ab mat sit ups What did your training look like today?

08.01.2022 The years can flash past us as quickly as the workout did in this timelapse video. Family, work, and other commitments take over. You tell yourself that it's only until things settle down, then you'll start looking after yourself. Before you know it, the gap between your former self and where you are now has become a canyon. Don't let yourself go. You will be a better parent, partner, friend, and worker if you invest in your own physical and mental wellbeing. Make your drive ...stronger than your excuses. Start your journey with us, we have your back covered. There is absolutely nothing to be afraid of and you have everything to gain. The best time to plant a tree was 20 years ago; the second best time is now. Awesomeness is waiting for you, and so are we.

08.01.2022 In 2017 Mina Athanasopoulos and I made the decision to embark on our journey in the health and fitness industry. We took over the affiliation of CrossFit Blackburn with the vision that this was the perfect opportunity for us to help develop people within a safe space of inspiration and inclusiveness. To support each other regardless of age, religion, or race. To be a part of a worldwide health movement that aligned with our values. The recent words of CrossFit CEO Greg Glassm...an do not represent CrossFit Blackburn. They do not represent us, our coaches, or our community. We do not support them. Our vision has not changed, our goals have not changed, the way we train and support each other will not change. Functional fitness is not about 1 man or his words, the community is bigger that that and it will continue. Change is good and we will drive it.

06.01.2022 In these uncertain times it is normal to find ourselves grappling with the madness in the world. To preserve our mental well-being we need to be able to detach from this anxiety producing state by getting back to basics and living in the moment. Some do this by meditating but for me training is the hour of truth in my day; it grounds me. Either I "can" or "can not" meet my session's targets, there is no grey zone. There's a beautiful simplicity in this that's available to any...one willing to try. Each set or round completed represents getting the work done; an affirmation of achievement. We discover many truths about ourselves in our training; barbells don't know how to lie and they make no effort to sugarcoat our shortcomings. With consistent effort tiny gains accumulate over time. When we turn a previous "can not" into a "can" the self-belief and confidence gained follows us and ripples into other aspects of our lives. Arnie used these lessons from his training to build success in other areas of his life. There’s nothing noble in being superior to your fellow men. True nobility is being superior to your former self. Ernest Hemingway

05.01.2022 What a week it was! The 2nd week back has been as much fun as the 1st, (if not more). We are grateful that our members bring such positivity into our doors. The well equipped facility, the considered programming, the great coaching it would all mean nothing if it wasn’t for that magic attitude they possess.... Thank you legends.

05.01.2022 "It isn’t where you came from. It’s where you’re going that counts." Ella Fitzgerald

04.01.2022 CrossFit Blackburn is scheduled to reopen on the 22nd of June. 1. Our core methods of resistance training and HIIT are backed by science as the best way to train for body re-composition and anti-ageing. 2. Experienced and nationally accredited coaches to help our members achieve their health and fitness goals. 3. Fun and challenging constantly varied workouts suitable for everyone.... 4. Friendly inclusive community because one can go so much further as part of a like-minded group. Get in touch to book in your free introduction session. Upgrade your training!

04.01.2022 Why take part in a free introduction class at CrossFit Blackburn? - We explain the science behind our training methods. - You get feedback about your own movement patterns and we offer easily acted on cues about how to fix any flaws. - Learn the fundamentals of the squat and the deadlift so that you can execute these life-changing movements safely.... - It's free! A PT session that includes movement screening could cost you between $60-$90. You get great value for just over an hour of your time. This Saturday the 9th of January is booked out, but we have spots available for the following Saturday the 16th. Message us to reserve your spot.

03.01.2022 The state govt has announced that gyms will be reopening their doors on the 22nd June, so mark that Monday in your calendar. This gives us all a much-needed morale boost because we can see the light at the end of the tunnel. Over the next week or 2 we will make announcements for the orderly and safe return of the hired equipment as well as hygiene and risk minimisation practices for when we reopen.... As much as I cringe when I hear the term, we will need to adjust to new normal. We want you to be confident that training at CrossFit Blackburn is safe. Our community will have to become familiar with simple steps that we will be taking to keep ourselves and each other healthy. We are lucky our facility has all the space we need to allow for social distancing that will be greater than the minimum required. We will ensure that for every session the equipment will be made safe prior to use, and that during the workout it be used by only one person. The coaches and I have missed you and we are excited about this next chapter, stay tuned for more updates. We can all attack the next 4 weeks of #isofitness and zoom sessions with renewed gusto, knowing we’ll be throwing down in our familiar space together soon.

02.01.2022 MEMBER COMPETITION On Saturday the 23rd of January, Crossfit Blackburn will be holding a friendly in-house competition for our members. We welcome anyone interested in finding out about us to come and see firsthand what we do. This event is a showcase of our facility, the way we train, and our community of members who inspire us everyday through their hard work, their mate-ship, and their ability to keep smiling.... Come see how training together with a like-minded tribe adds joy to your day and a sense of belonging; it’s life changing. There will be 2 free 10 session memberships up for grabs. Come see us in action this Saturday from 7:30AM - 10:30AM. Message us to find out more.

01.01.2022 Our amazing, awesome, and super-friendly crew ready to go for run on a glorious Melbourne evening. (@mummacarmel looked like she would have preferred to ride the bike instead). Every 8:00 for 5 rounds: - Round 1: Run 400m, Row 500/400m, X SA Thrusters... - Round 2: Run 400m, Row 500/400m, X Box Jumps - Round 3: Run 400m, Row 500/400m , X DB Hang Snatch - Round 4: Run 400m, Row 500/400m, X Sit Ups / GHDs - Round 5: Run 400m, Row 500/400m, X Burpees Gold = 50 Reps Silver = 40 Reps Bronze = 30 Reps The brilliant conditioning piece was programmed by coach @aaaaaron32 . His workouts are safe, inclusive, fun, challenging and test all of us regardless of skill/fitness levels. We run them twice a week. PM us to start your journey, awesomeness awaits.

01.01.2022 Testing ways to protect our health when we reopen.