Red City Gym in Dubbo, New South Wales, Australia | Sport & recreation

Red City Gym

Locality: Dubbo, New South Wales, Australia

Phone: +61 431 989 305

Address: 6 Commercial Ave 2830 Dubbo, NSW, Australia

Website: http://www.redcitygym.com

Likes: 778

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• Sport & recreation
• Gym/Physical fitness centre

25.01.2022 High skill movements are essential to physical fitness. To not practice and master the basics of gymnastics is to leave performance on the table. The positions and transferable skills learnt from gymnastics lay the foundation of movement and allow for a much greater expression of athleticism. We can guarantee that anyone with a history of gymnastics moves well and has the ability to take on new skills easily. Take the weightlifter to gymnastics however and that advantage is... not seen. We do not shy away from the importance of high skill movements because they are "hard to do" or "hard to coach". That is precisely WHY we practice them. We teach in a manner that allows for development and refinement whilst also setting the standard that these things are normal and should be seen in regular programming. Which is why you will not find a CrossFit gym with the same rate of competency in high skilled movements as you will at Red City. The ability to do a muscle-up or walk on your hands should be valued and of equal importance as that of any major lift. To not possess these skills would suggest a deficiency in fitness. Which means you've got more work to do to "master the basics". We know that better movement equals greater efficiency which equals better workouts which equals better results. @ Red City Gym - CrossFit Red One & Red Two See more

25.01.2022 Benchmark Monday returns tomorrow. Without data we can not truly measure increases in fitness. Regularly testing benchmarks gives us a snapshot of your fitness at a particular point in time so we can see what needs improvement and return to it at a later stage in order to assess the effectiveness of the program. That's one aim of Benchmark Monday. The other is to encourage and push one another in an even more focused setting than normal.... Remember, there's no good or bad results, only a data point that gives us something to work on. After all that's what we're all here for - to work on what we need to work on. See more

25.01.2022 An Australian study of over 12,000 people found that increasing vegetable and fruit consumption to the recommended intake of 8 servings a day boosted people's happiness and well being just as much as people who were unemployed but then got a job. The more vegetables people ate, the happier they were and the more they were content with life. So when we say eat your vegetables, keep in mind it really could change your life.

23.01.2022 We hate to break it to you, but your smart watch isn't as smart as you think it is. A recent study by Stanford University found that Apple watches have an average error of 30% when calculating calories burned. Most studies bear out a range of at best 16% and as much as 60% inaccuracy in recording heart rate, calories burned and steps.... If you have purchased a watch, Whoop, ring or any other wearable recording device that isn't used in a lab they will have selected the study that gives them the most favorable stats and will have ignored the rest in order to sell you their product. Our advice? Ditch the watch and start focusing on metrics we can actually work with: heavier weights, faster times, etc. We're already all addicted to our phones, we don't need to stress about what an app says about our sleep, or what a watch says we burned for the day, especially when the data isn't even accurate. Humans managed to live 100,000 years without this stuff. See more

22.01.2022 MONDAY MORNING MINDSET: Feedback allows us to grow when we don't take it as criticism. Most humans don't tire of hearing about all the things they do well. But it can be a little more challenging to hear about the things we don't do so well. Sometimes it can even hurt and can be very easy to take personally. But if we never turn our focus to the things about ourselves that are less than they could be then we will only ever stay the same.... Feedback is offered by those who genuinely care about us and believe in what we can be. And it isn't given in order to tear us down, but instead to build us up. The better we are at taking on feedback, the better we can become. See more

22.01.2022 ATHLETE OF THE WEEK: KIP The definition of consistency, Kip is in every single morning at 6am to start his day right. His work ethic is amazing but his ability to crack a joke when he is suffering is what we appreciate the most. Kip makes training fun, for himself and everyone around him and we appreciate that. Add to this his focus on nutrition as he's been working with us to create the biggest change to his health that he can and you've got a guy who is just thriving. Well done Kip!

22.01.2022 We're giving our members more opportunity to get here. Starting next week we will be adding a 7pm CrossFit class to our timetable Mon-Fri. Please note this will start Tuesday 6th as we will be closed Monday for the long weekend.

21.01.2022 MONDAY MORNING MINDSET: "If you're not failing, you're not pushing your limits. And if you're not pushing your limits you're not maximising your potential." To "struggle well" is to grow and accomplish. We pursue new skills and do the hard things because we know that failing and failing "forward" is the only way to improve. So we choose to take that on to find our limits and then define new limits.

21.01.2022 It's getting hot! Stay hydrated people.

21.01.2022 ATHLETE OF THE WEEK: KRISTIE We're so proud of everything Kristie does both in workouts and outside of them. She's been taking on new challenges and overcoming fears like box jumps to great success. But also is a huge supporter of others, looking out for new people and just being a warm, welcoming character in the gym. Not to mention she just doesn't miss a day! She's a mum and has responsibilities but always makes sure to set her self care time so she can better take on ...everything else in life. We appreciate all you do Kristie. @mileyisla See more

21.01.2022 "It's been a challenging week.' - Luke Sullivan, 6:59am Wednesday. Yes it has been. And yes it's only Wednesday, but we program the right challenges in the right balance at the right times, in order to help our people get better. If you meet those challenges with your best we guarantee you you'll get fitter. And would also contend that you'll become a more resilient person too.

20.01.2022 The general population have a severe lack of capacity overhead. Most people have limited flexibility in that range and also have very limited strength. But just because something is normal doesn't mean it's okay nor healthy. The fact the majority of the population are now overweight or obese and facing a high likelihood of type 2 diabetes is testament to this. It's common, but far from healthy. Our goal is to help people restore functional capacity and overhead movement is a big part of this. It helps build upper body strength, improve posture and regain freedoms of movement that many think are lost. If you can't get your hands above your head with locked elbows, shoulder press at least half your own weight or do a handstand, then we've got work to do. But that's okay we'll do that work together.

15.01.2022 ATHLETE OF THE WEEK: SARAH Sarah is simply a ray of sunshine that we're just so grateful to have in our community. Her positivity, happiness and can-do attitude shows us all how mindset is greater than any restriction placed on us. ... Coming in, all of this was new to her and potentially quite frightening. But she has given everything her best every day and is starting to see it all come together. She's never afraid to try. It can be hard to think beyond oneself when you're in a new environment and learning (which is alright), yet Sarah engages with everybody and is always encouraging and supportive. We've never heard her complain, we've never heard an excuse but she's always receptive of help and feedback. In short she displays all the traits we value and we're just so happy she's on this journey with us. Thank you for being you Sarah! @summer_street_pantry See more

14.01.2022 MONDAY MORNING MINDSET: "Don't make excuses." This one is easy Excuses are exactly that. They "excuse" you as to why you can't or why you shouldn't do something. But think about that. That's a toxic habit and one that is hard to break. If you are constantly looking for reasons why you can't you are constantly reinforcing how or why you are incapable. Perpetuating the belief that you are either "not worthy" or worse, that you are somehow a special flower and that the rul...es don't apply to you. Both are dangerous because both stop you from operating in reality and ultimately reaching your true potential. Instead look for HOW you can do something. Start training the habit of looking for ways to achieve the things you are presented with rather than looking at why you can't. Not only will this make you more resilient and build better habits but it will also make you a more desirable person. Think about it, we all roll out eyes every time we here the person who is full of excuses make yet ANOTHER excuse. However we look with admiration upon the person we know has a valid reason or excuse who chooses to stay quiet and just try it anyway. So start the week off right, the first excuse that pops into your head today, try asking yourself "how" to make it happen instead. See more

13.01.2022 ATHLETE OF THE WEEK: ZOE Zoe is here for 5:30am class every morning without fail. The amount of hustle, focus and positive attitude she brings in with her makes the morning sessions what they are. Her effort never falters and we're inspired by her fearlessness as she always tries new things without hesitation. The thing we here from most people about Zoe is 'I wish I was like that when I was 14.' ... She's getting stronger every day and takes the cake this week after captaining her rugby league team to a grand final win. @zoelee806 you're a weapon! See more

12.01.2022 Being in tune with our bodies helps us be more aware of what we eat. When we use our bodies for intensity regularly we quickly notice how we feel between the good days and the bad days. We notice that burpees suck the day after we consume too much sugar; that we can't lift as much weight if we haven't had enough to eat; or that we're having a hard time recovering if we had too much to drink on the weekend.... This awareness leads to better nutritional choices overall because we're not trying to starve ourselves and we don't ignore the things that can damage us. We support our bodies because we use our bodies. See more

11.01.2022 Our principle in teaching gymnastics is to offer a line of progression from beginning to full execution of the movement. So for instance if getting a muscle up is 10 and never having touched a pair of rings is 0 we'll lay out points 1 through 9 to get you there. If you're at 5, this is what you have to do to reach 6 and then 7 and so on. It's a series of prerequisites that build from one to the next and offer a linear development to achieve a goal. ... This removes the confusion and frustration. Getting a muscle up, handstand walk or toes to bar aren't magic tricks and it doesn't need to be a mystery how to get there. See more

09.01.2022 Intensity is king. Intensity is the independent variable most positively associated with favourable adaptation. Pretty wordy but that means intensity gets the best results.... However intensity can seem pretty scary from the outside if you haven't been exposed to it before. Enter RELATIVE INTENSITY. Relative intensity meets any individual and their own physiological or psychological limit. Someone who has never been in a gym before won't be able to find the same intensity as a trained individual and that's absolutely fine. It's our job to slowly and appropriately dose up our members with intensity in order to build fitness. See more

08.01.2022 What sets CrossFit workouts apart. They are quantifiable, measurable and repeatable. What that means is that we have clear data on how fit you are. We don't need to quantify your heart rate when we can see what your work capacity is by having times and scores from movements that have a standard and workouts that test and train that standard. Training that effort and output is key. It's how and why our athletes know how to hold a pace. It's how they know to doll their eff...orts from a 15 sec sprint, to 5min intervals, to a half hour sustained workout. Follow sound programming with excellent coaching and your athletic ability will be as broad and diverse as the tests that we routinely expose ourselves to. It's not until you can define fitness that you can begin to work on being fitter. The greater the understanding the easier the execution. We don't just make fitter athletes. We make smarter athletes. See more

07.01.2022 The sunrises are getting earlier and the shorts are out. It's spring time and we're loving it.

06.01.2022 We are hosting a CrossFit Level 2 Course on December 12 - 13, 2020 in Orange, Australia! Sign up at crossfit.com/certificate-courses

05.01.2022 MONDAY MORNING MINDSET: Look through the turn. There's a principle in riding on two wheels (be it motorbikes or bicycles) that you need to look through a corner. Because our body and bike will follow the eyes and we will smoothly navigate the difficulty of the turn. There's a wonderful philosophy to be drawn from this - that if we fixate on the difficulty of an obstacle it will surely bring us unstuck. But if we turn our attention to the other side, where we want to be, our focus will take us exactly there.

04.01.2022 Now more than ever remember - YOU DON'T HAVE TO WORKOUT, YOU GET TO. Gyms in South Australia have just been closed for at least 2 weeks. Many more around the world have been closed for much longer. We're in the lucky position in regional NSW where we've been able to continue to do what we do. So we're here to say don't take that for granted. You get to go to a gym rather than do burpees in your lounge room. ... You get to be around other people. You get to have a coach in front of you. You get to do so many things others wish they could right now. Cherish it.

03.01.2022 ATHLETE OF THE WEEK: TEAGAN Teagan has gone above and beyond since joining us at Red city. Being a mum, she juggles a busy life, having just had a baby only 8 weeks ago, and a toddler at home. She makes sure to make time for herself though and gets her training in wherever possible. ... She’s smashing goals everyday and surprising herself with her capabilities every workout, even managing to complete some workouts as prescribed. And always giving a top effort! She’s a wonderful attribute to class, a positive can-do attitude and bringing full support and encouragement for everybody. Keep up the great work! @teagsmiddleton See more

02.01.2022 It's great seeing the inspiration the CrossFit Games gives folks. There's a lot to be said for watching the best in the world do what they do and push the boundaries of human capability. So catch up with the events from the weekend and bring that energy into class - we'll take care of the rest.

01.01.2022 Practice vs Training Training is our zone for physiological adaptation. Think sets and reps or metabolic conditioning doing a task for time. This is where we stress and then develop capacity in strength, aerobic endurance, stamina and power. Practice however gives us neurological adaptation. It's important for skill acquisition. These are changes in balance, coordination and accuracy. Think gymnastics, spatial awarenes and higher skill movements.... We can't develop these skills in a training zone because we're under too much stress. So it's important to set aside practice time in order to learn and improve things like rope climbs, double unders or handstand walks. Then we can apply them to a training zone. See more