CrossFit Soul Rebel | Sport & fitness instruction
CrossFit Soul Rebel
Phone: +61 3 9495 0060
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25.01.2022 What are you planning to raise up this year?
24.01.2022 The doors are back open! We just want to say a massive THANK YOU to all our amazing Soul Rebel team... Our amazing Members for supporting us through this time and staying strong and positive themselves. You guys rock Our fantastic Coaches for their adaptability and perseverance. Without you guys we wouldn't have been able to give the service we did through lockdown And Thank You to all the other gyms owners, coaches, members out there who have all pulled together not just in their own communities but also the wider Victorian & Australian CrossFit communities. It's been great to see how this period has actually brought us back together stronger Let's finish 2020 with a bang & have a blast along the way
22.01.2022 Posted @withregram @aliy777 Today I was super sore from Tuesdays split squats I still wanted to move so went out into the gym & happened to hit the workout of the day from @cfsoulrebelthornbury Despite it being more legs, once Id finished I felt so much better, less sore & mentally refreshed... Sometimes you just need to start & see how you feel. Doesnt matter if you get 5 mins of moving in or 50 mins of moving in. You dont know until you try & something is by far better than nothing I am loving using sandbags & odd objects every day & focusing on my breathing. My body feels strong & I appreciate & respect it more when I am moving @mantafitnessequipment @sad.murray
22.01.2022 You don't NEED to go to the gym. You GET to go to the gym. You get to go to the gym to better yourself! ... You are building a stronger version of yourself physically & mentally with the support of the community & your coaches. You need to be ready to prioritize making the time, dedicated to yourself & committed to making positive change. It's simple...but it won't always feel easy! Are you ready?
22.01.2022 What are you waiting for? We always seem to want to wait until you're ready! But when IS that going to be?... If we always wait for the perfect time we'll never get anything done. So it's best to just jump right in & get started There is no time like the present --- Tag your friends & family to help kick start them as well
19.01.2022 #Repost @aliy777 with @get_repost Procrastination.... 3, 2, 1 do it! .... Or dont! ... Just dont let procrastination waste more of your time than it needs to Be content with your decisions & forgive yourself for when you dont get it right. Theyre valuable learning experiences & certainly have a place in everyones life @mantafitnessequipment @cfsoulrebelthornbury
19.01.2022 Posted @withregram @tara_hollywood #workingoutfromhome Hitting up todays homewod from @cfsoulrebelthornbury + some jump rope practice. Much refinement needed but Im enjoying the process.
18.01.2022 Posted @withregram @thefootcollective If the answer is no thats okay....but maybe something you can focus on . Because the food you eat affects your ability to protect yourself (via your immune system) much more than mask does... . Imagine this was the cultural focus at a time like this? Would be a very different situation in my opinion #thefootcollective #health #food #mask #movement #simple #consistency #immunefunction #human #community #spreadthemessage See more
18.01.2022 What ARE you waiting for?
18.01.2022 3 Days To Go!!
18.01.2022 2 Days To Go!!
17.01.2022 "Day off today, enjoyed the sunshine walking Ree along the creek , completed todays conditioning WOD and sat down to a delicious meal . Many things to be grateful about " - Sam
16.01.2022 It's Monday!! What are you going to aim to achieve this week?
15.01.2022 @aliy777 @bbreen13 grunting through 250 kettlebell swings... ... @sad.murray zero f**ks given... @cfsoulrebelthornbury
15.01.2022 Why do we always try to over-complicate things? Everything in life is getting way too complicated these days, and in my opinion, this isnt good for your health - your physical health & more importantly your mental health What we eat needs to be weighed & measured!... How we train needs specific sets & reps & percentages! So much so that you need to have an engineering masters to understand it all! Trying to compute it all & fit it all into your day then has a toll on your mental health. Worrying that you didnt do enough or eat that banana that wasnt in your macros. Is the extra stress load good for you?! Probably not Challenge yourself to keep things simple for a day Look at what needs to be done & simplify it A great example, instead of trying to follow macros just think to eat 800g of fruit & veg today Instead of hitting 5x5 @84.8%, just build to a heavy set of 6 for the day Remember Health Happiness & then Performance
15.01.2022 2020 saw many of you feeling disconnected from your friends & family & very connected to the online world We want to help you get back to the roots of real human connection Where you make time for those that matter most to you... For you to really be in the moment with those people It's easy to let time pass & feel too busy, we've lost the ability to be in the present moment Join our Facebook group "Thornbury Health & Fitness Community" for access to your FREE 28 Day Health Kick Start, starting from January 4th
15.01.2022 What separates CrossFit from a 'cheaper' 24-hour gym membership? That's easy...COACHING! With us, you're not paying for time in the gym or fancy equipment.... You're paying for the coaching Coaching is our product Your coach is why is see a much quicker rate of improvement in your training Your coach cares & knows your name & wants to see you training & not just another number that walks in the door Do you have a coach?
13.01.2022 Most don't realise this fact You can't rely on someone else to look after yourself It's about what YOU put in your mouth... It's about how YOU move your body It's about how YOU sleep each night It's about how YOU perceive what you can & can't do It's about the connection YOU make with others Stop putting the emphasises on to others & start to take ownership of YOUR life Look after yourself, you want to be around for a long time
13.01.2022 Posted @withregram @optimizemenutrition Just when I think Ive posted enough about fruit, I see a video about grapes being "sugar bombs" (thanks for the tags, guys!!). So, here we are. How did we get so lost? Yes, consuming too many calories makes you gain weight which comes with health problems. It is easy to consume too many calories from soda and sweetened foods. But...that is not the same as eating fruit. ... Id love to see the research that fruit is harmful. Heres the deal. I need the actual data. Not an opinion, not a book, not a blog. Data. Peer-reviewed research. And not an in vitro study. Not about high-fructose corn syrup consumption. And definitely not in rats. A real, live, human study where people eat fruit as fruit. Oh, and the diet needs to be the appropriate number of calories - you cant add a pear to a diet of cookies and ice cream and blame the pear. #fruit #eatfruit #fruitisnotsugar #itcontainssugar #800gChallenge #healthyeatingwithouttheobsession #donotfeargrapaes #fruitisnottheproblem #basicsfirstandforever #soda #fructose #obesity #chronicdisease
11.01.2022 Do your shoulders hurt the day after lots of push-ups? Just because you did a lot of work, doesnt mean there should be pain!!!! If this is the case get in contact so we can help you out further
10.01.2022 CREATE A COMPLAINT FREE ZONE Complaining can be infectious, bringing those around you down or getting them involved in spreading the negative vibes. Sure, life isnt always perfect, but is complaining really going to help you? Express yourself, but find a solution rather than a problem #complaintfreezone
09.01.2022 5 ELEMENTS OF HEALTH 1. EAT ... What you eat has a huge impact on the way your body functions. If you dont eat well, your body can send you signals for help. From aches & pains, digestion issues, energy levels, low libido, skin problems, disease, weight gain, rapid weight loss, recovery the list goes on. Fuelling your body with good quality food is key See more
09.01.2022 "The vibe in there is awesome, I’m so stoked with the classes" - Jenna
08.01.2022 Where do you struggle the most with your nutrition? Let us know because we want to help you
08.01.2022 3-5 TIMES PER WEEK Just like sleep, if youre aiming to get results, consistency is key. Our modern way of living is quite immobile. Be sure to consistently train 3-5 times per week with intent. Because our bodies are designed to run, jump, lift & throw! Training regularly is important, but outside the gym, take the stairs & walk instead of drive
08.01.2022 We love the marketing behind the "Good Mood Food" Why? Because its spot on! Food can have such a positive or negative effect on your mood. ... We can get drawn into vicious cycles of eating highly processed carbs because they give us the "quick fix", but then we have the down that comes after the effects have worn off, so we go looking for another quick fix of carbs to bring us back up Up-Down-Up-Down-Up-Down... Where adding healthy fats to our diet help to keep us balanced which generally puts us in a better mood long term --- @thegoodmoodfoodaus @australianavocados are full of folate and niacin which have been shown to cheer you up and help boost your mood #avocado #australianavocados #goodmoodfood #aussieproduce
07.01.2022 EVERY NIGHT Its not enough to have one good nights sleep after 6 months of shocking sleep. Its not quite as easy as that to play catch up, but its a good start. Consistency is key for optimising sleep & getting the most out of your mind & body day in day out.
07.01.2022 We love it too We've got such a great group of members
06.01.2022 These guys are ready to smash 2021!
05.01.2022 CREATE A POSITIVE ENVIRONMENT With enough negativity in the world, we pride ourselves on spreading good vibes. We want everyone to feel welcome every time they visit our gym & in turn, spread those good vibes into the broader community when they leave #positiveenvironment #positive
05.01.2022 We are all very different & what works for others isnt necessarily going to work for you...in fact, its probably guaranteed not to work for you the same way We know this at CrossFit Soul Rebel Thornbury & celebrate that fact, to help guide you on your journey, where ever that may take you
05.01.2022 What are you planning to push through 2021?
05.01.2022 Community Values At CrossFit Soul Rebel Thornbury, we have Community Values that our coaches & members live by. They are on posters in our gym so that if any of us forget about them, we are easily reminded
04.01.2022 2. SLEEP We all need it. But how often is it a priority? I mean REAL priority. Not just saying "I should really get more sleep" - put those words into action! Quality sleep is vital for recovery, focus, digestion, mood, libido, energy, performance, disease prevention, the list goes on! There are not many reasons youd want to skimp on quality sleep!
04.01.2022 YOU DONT HAVE TO, YOU GET TO The way we speak can have an enormous impact on how we view things & interact with others. We dont HAVE to do a lot of the things we say we do, we GET to! #youdonthavetoyougetto
03.01.2022 #shareyourfood Daily smoothie recipe 1 sweet fruit 1 tart fruit Bunch of greens... Tbsp hemp seeds Scoop plant protein powder Tsp spirulina Water or almond milk by Claire
03.01.2022 Posted @withregram @crossfit In the four-part series on CrossFits charter of mechanics, consistency, and intensity, we defined terms and discussed the training application in the broadest sense. In this article, we will mine the same concepts for a more specific training application. - Trainers often struggle with how to take concepts like mechanics, consistency, and intensity and threshold training and apply them during a training session. It makes sense in theory: I...nsist on sound mechanics consistently across reps and sessions, then add intensity by balancing the precision of movement (technique) with the speed at which your athlete is moving (intensity) and the result will be increased fitness over time. - But how exactly does that translate as athletes learn a new skill like the muscle-up? - Continue reading Threshold Training, Part 1: Muscle-Ups using the link in our bio and follow @crossfittraining. See more
03.01.2022 3. TRAIN We train for fun. We train to push ourselves. We train to have a body we are proud of. We train to feel strong. We train to achieve things we never thought possible. Most of all, we train so we can lead better lives & encourage others to do the same. We want to keep up with our kids as they grow up, pick our keys up off the floor when were 80 years old & remain physically independent for as long as we can
03.01.2022 Posted @withregram @warmupandworkout Weve been thinking about judgment lately. Were learning that when we use "right/wrong" or "should/shouldnt" or "good/evil" kind of language, judgment is sitting at the table. ... Sometimes the judgments we have of others serve our own needs like, safety, connection, inclusion, friendship, autonomy, and so on. But its not very helpful if we want to embody compassion and empathy, and create a more inclusive world filled with abundance, generosity and kindness. For all. For us, one of the most unsettling realizations weve had with just how often we judge was to witness and give attention to our self-talk. We have a very high standard of ourselves and we realized that our self-talk was pretty cruel at times. To make ourselves feel better, we told ourselves that its just our inner world -- we dont think of others that way. Noooooo...were open-minded, loving people who strive for excellence ourselves but embrace others who dont "live up" to our standard. But the more attention we gave to the judgments, the more we realized how wrong we were. What we do to ourselves, we do to others. What we do to others, we do to ourselves. Its all connected. So, were going to continue giving awareness to how we think about and talk to ourselves. And then, over time, we expect to see a shift in how we judge others. Baby steps. As its no small thing to undo how you treat yourself and move through the world. :) Have you ever thought about judgments in relation to how you judge yourself? And how that may show up with how you judge your clients or members? Or fellow team members? #CrossFitCoach #WUWOCoach #CrossFitTrainer #CrossFitCommunity #CrossFit #CrossFitAffiliate See more
02.01.2022 7-9 HOURS OF QUALITY More isnt always better, but less isnt great either. We are all different, we lead different lives, different activity levels, different stresses, different hobbies etc. So our sleep needs will vary person to person, quality is what counts the most! Quality over quantity wins every time!
02.01.2022 MOSTLY PLANTS Why mostly plants? Because this is what mother nature has provided for us to live a healthy life. It provides us with macro & micronutrients, vitamins & minerals essential for the human body & mind that cant be beaten by man-made packet foods. Where possible, organic is best to ensure the highest quality & avoid pesky chemicals, but non-organic fruits & veg will still trump processed foods any day of the week!
02.01.2022 5 ELEMENTS OF HEALTH At CrossFit Soul Rebel Thornbury we have 5 elements of health that we look at in order to live a full, happy & happy life. ... These 5 elements are broken down into simple, effective points & are easy to apply. You may have a hard focus on one element, or you may look at improving a little in all aspects. Whatever your approach, we look for sustainable, long term habits
02.01.2022 How do you warm-up? We do Air Fran! A great way to bring some fun & intensity to a warm-up... Try it today 21-15-9 Air Thrusters Air Butterfly Pull-up
02.01.2022 RESPECT In order to create a positive environment, you need to respect it. If were using the gym as an example, we must respect the coaches, fellow members, the facility, the equipment & the policies. However, in many environments, people often forget that you must also respect yourself! #respect
02.01.2022 Posted @withregram @whiteboard_daily | COACHING PERSPECTIVE . Stress / Growth Continuum... . No stress = No challenge = No growth Too much stress = No recovery = No growth Just enough stress = Adaptation and growth . This simple illustration may help communicate to your athlete the importance of the right amount of stress (growth/recovery). See more
01.01.2022 NOT TOO MUCH If we compare the size of our plates today to the size of the plates our grandparents ate off when they were our age, wed see quite a size difference. Combine that with high carb, highly processed foods, its easy to overeat these days. By ensuring you eat 800g of colourful fruit & vegetables per day, you are not only nourishing your body but also curbing any cravings you may otherwise have!
01.01.2022 EAT REAL FOOD Shop around the outside of your supermarket. This will help you avoid processed & packet foods that are high in sugars & preservatives. Real food means it comes from nature = plants & animals. The further away a food is from being picked from the ground or plucked from a tree, means it is a food product, not food & should be on the sometimes list
01.01.2022 Does life feel like a blur currently? Each day seems to be rolling around & feeling just like the last right Well, what can you do about it?... Keeping your brain active is the key. Too much Netflix can turn us to mush So try things like - Playing board games with your family - Getting a puzzle out to do - Reading/Listening to books youve been mean to read for years - Learn a new via YouTube - Get your body moving! Its so important to feel stimulated currently Get in contact so we can help
