Steel Coast CrossFit in Kotara, New South Wales | Coach

Steel Coast CrossFit

Locality: Kotara, New South Wales

Phone: +61 412 714 965

Address: 18 McDougall St 2289 Kotara, NSW, Australia

Website: http://Www.steelcoastcrossfit.com

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25.01.2022 Were proud of what happens under our roof. Our coaching team, bring experience, quality and knowledge. All practicing what they preach.....quality movement practices day in and day out. . All of them bringing their own unique qualities to each and every class they coach. . The results and standards we keep speak for themselves.... . Were rolling out a series of short videos. Giving you a glimpse of the amazing people that make Steel Coast CrossFit what it is today! @elmsmedia See more

24.01.2022 Watch your dietary fats before training. It sounds simple, but it can make a huge difference. . There are times when we’re looking at pre-workout nutrition, and a high-fat breakfast can be great but needs to be eaten EARLY. Rocking up to training after pesto eggs and sausage might be delicious, but you’re going to feel uneasy and struggle to get yourself in the game. . Make sure your food before training leans heavily on carbs, with some reliable and comfortable proteins. For... example, I’d usually not recommend a morning protein shake though a fruit and protein smoothie can be a good choice. . Put a bit of thought into what ‘sits well’ before training, and try to make these foods habitual. Being predictable about pre-workout foods is fine, and you can get fancy with it after you’ve put in the hard work. #steelcoastcrossfit #nutrition @theserialnarrative See more

24.01.2022 Getting started in CrossFit isnt all hardcore workouts and fitness gods. Its about learning new skills and practicing them. . This can be pretty hard to get over if youre a newbie or just looking at CrossFit from the outside. . All the stuff we do is taught a piece at a time because thats the best way to focus on the ... fundamentals. From here, the complex stuff falls into place and the practice of doing it in workouts adds up youre ALWAYS going to be working on strength, mobility, and building skill. . It can be intimidating from the outside, but the key for newbies is understanding that we build LAYERS of hardcore/complex exercise on top of simple stuff. . If youve ever done a PE class, youre ready to come and have a much more fun version of that with CrossFit beginners. #steelcoastcrossfit #fundamentals @theserialnarrative See more

24.01.2022 The things you struggle with now are the result of where youve put your time and effort in the past. . Everything in CrossFit is about you; you dont have a strategic opponent like you might in team sports, where you can blame anyone else. This is the best and worst thing about it! . So when you struggle with leg strength, maybe its because you picked the wrong weight to make a workout easier. Equally, what you do now determines what you will experience in the future and t...hats why complete responsibility is so great. The right preparation means you WONT struggle as much in future. #steelcoastcrossfit @theserialnarrative See more

24.01.2022 Its been years and were still trying to re-frame calories. Theyre not good or bad and theyre not the enemy. . For most people, however, they carry some emotional weight. The problem is that you cant deal with diet optimally without at least UNDERSTANDING calories. You dont need to let them rule your life to understand them: and the better you get it, the more you can play with your own diet. . Dieting is about energy and nutrients and calories are all about energy bal...ance, while nutrients are all about health. Understanding the distinction energy is about weight change, nutrient choices determine health is step one for taking control of your own nutrition. #steelcoastcrossfit #nutrition @theserialnarrative See more

24.01.2022 If you go to bed earlier and get up earlier, you have the same amount of time. Obvious, right? . Sure, but when was the last time you got up earlier instead of going to bed later? . Were not calling you out, but its important to realise that setting your life up to sleep in line with the sun isnt going to kill your free time. Yet, it comes with great mental benefits especially for exercise.... . Try putting a sleep alarm on, rather than just waking up with one. You might be surprised with how much benefit you get from waking up with the sun. #steelcoastcrossfit #sleep See more

23.01.2022 Stress hangovers are a thing; when youre busting your ass, your mind and body wont be 100% again until you give yourself a few days off. This is why its a hangover: it persists after youre done causing it. . Knowing about this is good for understanding your performance and how to deal with it in future. . Were not joking about stress management: its physical, its psychological, and its affecting your performance.... . Take that slack, be kind to yourself and try to bring down the stress and anxiety. These are the psychological AND PHYSICAL counterparts to nutrition, sleep, and hydration! See more

22.01.2022 Comparison is a mixed bag: it can motivate you or make you feel horrible. Its important to use it for your own goals rather than letting it become huge part of your life. Its also important to be aware of how YOU deal with it: are you the kind to get spurred on, or feel disheartened by it? . Remember that in this time of social media and comparison culture you dont NEED to do it. You can remove yourself from these scenarios and decide what you engage with for your own ...benefit. . Surround yourself with things that motivate you to be your best YOU whether thats competition, cooperation, or being wrapped up in your own goals/community. Its about picking what suits!#steelcoastcrossfit #comparison #isthethiefofjoy @theserialnarrative See more

21.01.2022 If you’re struggling with a movement, get back to basics: what is the SEQUENCE of things you should be doing? . For example, at its core a squat is hips back and down, then up and in. We look at the sequence of movements as the basis for good movement, if you get it wrong, it’s going to look and feel ‘off’. . Equally, we can do the same for a complex movement like the snatch: ease the knees back, bring the bar to the hips, drive up and keep it close, assert yourself under t...he bar. . If you’re getting flustered with a movement especially under time-pressure during a WOD cut the fancy stuff and get back to basics. Don’t overthink it, don’t get bogged down with the minutiae, get the simple stuff right. . These are simple, these are easy, and they’ll see you right most of the time!#steelcoastcrossfit #movementpattern @theserialnarrative See more

20.01.2022 Steel Coast BUILD is a prime example of how specific targeted training can prepare your body for all kinds of results in the future. Its not just useful for bodybuilding purposes though theyre great. . Its a system of preparing the body with better quality muscle and joint health, setting the foundations for future training volume, and improving work capacity. It shores up joints for long-term loading and strength, and makes sure youre not loading heavy weights on wea...k limbs! . The six principles of BUILD are set out to support every fitness goal: body composition, strength, health, CrossFit competition, and endurance performance. . Look better, feel better, move better. Whats not to love? #steelcoastcrossfit #build See more

20.01.2022 The only thing that REALLY matters about training is your trajectory: HOW MUCH PROGRESS CAN YOU MILK OUT OF THIS 1-HR BLOCK OF TIME? . That’s the driving force behind everything we do, from exercise choice to mobility work to long-term programming. Sometimes that means doing the same thing twice, sometimes it means switching it up and working on weaknesses elsewhere, but it’s always our driving motivation. . Optimising that training process also requires you to pay attention ...to areas where you might be able to improve your workouts and how you perform them to reach your goals. . Getting into the review- improve process as soon as possible is why we love communicating and reviewing sessions! #steelcoastcrossfit @theserialnarrative See more

19.01.2022 Controlling your hips is such a crucial factor for training that you should work on every time you are doing anything involving the hips. . This means a few simple things: . 1. Keeping the knees rotated out and aligned with your feet, staying relatively static... . 2. Keeping the lower back tight, in combination with the ab muscles . 3. Opening the hips, like youd see in a deadlift . These are all reliant on strength, and coordinating doing them all at the same time is one of the simplest complexities of training. This is why hip control is key at all times when youre using the hips: theres a lot that could go wrong, but getting it right makes most of the exercise effective! . Practice your hip control on all 3 of these factors and if youre struggling run through the checklist and youll usually find something you can work on! #steelcoastcrossfit #olympicweightlifting See more

18.01.2022 One of the things people forget is that theres a social side to almost anything you enjoy. It attracts people who share at least some of your values and it helps you relate to them on those values. . CrossFit has been that for so many people. Its not just about getting fit its about relating to people about the shared experience of struggle and progress. . Thats what makes our community so ... strong and its never given the attention and time it deserves. . Remember: were not just here to get stronger and fitter, but to do that while making awesome friends and building a community around ourselves. Come for health and fitness, stay for community and relations! Stronger together.#steelcoastcrossfit #strongertogether See more

18.01.2022 One of the most overlooked areas of training is standards: . what standards do we hold you to as coaches, and what standards do you hold yourself to? . This sets a minimum on what you can get from a session. Are you going to give that overhead squat another try because you walked it out, or is that good enough? Its okay to not be perfect, but setting a consistent standard for yourself is how you keep yourself accountable for your own goals.... . We have our standards for you, but the ones you set for yourself will govern what you do when were not there to guide you. . Whether thats in your accessory work on your own, your sleep quality habits, or your choices at the shop. #steelcoastcrossfit #holdyourselfaccountable See more

18.01.2022 One of the keys of good technique is deciding what moves and what stays put. . The best movements are those where you’re in total control, and that means putting equal focus into stability and movement. For example, in a squat your technique is defined by what doesn’t move (like the spine) as much as the movement of the knee and hip. . You can apply this to almost every movement looking at what should move and stay put, and when to get a better idea of what you’re doing r...ight and wrong. This simple analysis can set you up for consistent gains over time. . Focus on the simple pieces of your technique that add up to excellence. It’s not magic even complicated movements like the Olympic lifts break down into these simple factors! #steelcoastcrossfit #performance @theserialnarrative See more

17.01.2022 When we slow down, we have to focus on things like bracing, proper positions, and control. . You know I love all of these factors they really polish up your overall performance and longevity. So when we look at extra strength work, they’re a great place to start the focus on tempo is great for helping you strengthen a movement. . It could be squats, snatch deadlifts, RDLs, whatever.... . Strength work loves slow-eccentrics for building great technique and keeping you engaged with the movement the whole way. https://www.youtube.com/watch?v=0DnIFqzFHK8 #steelcoastcrossfit #controlled @theserialnarrative See more

17.01.2022 Sometimes, the small, easy wins are the ones worth pursuing. They help you stay motivated and keep going when youre having a bad day or when training isnt living up to your expectations. . Taking small wins can be a great way to get started on an intimidating challenge, and it can bridge the gap between the hard work you know youve got to do. Its okay to take small wins as steppingstones and ways of recharging when you need to. . Remaining motivated and dedicated isnt al...ways just sheer force of will: sometimes its turning up on a bad day, eating a less-bad snack than you wanted, or hitting up a quick core workout at the end of the day when youre feeling a little sluggish or lazy. @mikesalwayphotography #steelcoastcrossfit #itsthesmallwins See more

16.01.2022 If youre familiar with lifting weights, you can get familiar with weightlifting. Its more humbling and complicated, but weve taught it to everyone from children to seniors: theres no age limit on STRENGTH! . Strength helps youngsters stay healthy and build confidence and self-esteem, and helps older people fight off aging and take back control of their body. . Whether this is about you or the people around you, strength and health go hand in hand and its never the wrong ...time to make the most of it. . Public health is crucial especially in recent times and its one of the keys to the CrossFit movement we cant afford to forget! #steelcoastcrossfit #healthandfitness See more

16.01.2022 Determination isnt always brash and heroic. Often its just picking yourself up and getting back to it after a horrid day whether thats at work or in the gym. . Dealing with setbacks alone is one of the key skills that you should be nurturing when you train. Its something you WILL have to deal with sometime and its worth putting time into, since tenacity and determination are life skills, not just skills for a better chipper time. . Resilience is more important than mot...ivation, and these vulnerable moments where you decide to keep going are crucial.#steelcoastcrossfit @theserialnarrative See more

16.01.2022 At a time of enormous social turmoil and division, the unity of our community is crucial. This gym is open to people of every origin and youre only ever judged here for your kindness and hard work. . Life has been pretty rough in 2020, but the strength of our community and our collective determination to improve ourselves and our gym continues. We love you all and your support and respect for one another is the foundation for the success we all enjoy together. #steelcoastcr...ossfit #lovewins @theserialnarrative * image taken pre COVID See more

15.01.2022 Being able to squat effectively is key to good CrossFit, and it has some key elements you need to work on independently and in combination. . We can break them down pretty quickly: . 1. Core stability:... . 2. Hinging at the hip: . 3. Flexing at the hip: . 4. Bending the knee: . 5. Ankle flexion: . Practicing these fundamentals before and after training are great for putting together a great squat or strengthening your catch in the Olympic lifts.#steelcoastcrossfit #squats See more

15.01.2022 I’ve dealt with a lot of niggles, asymmetries, and imbalances both in myself and our athletes/trainees. . The thing is, it’s easy to get frustrated about them. Yet, it’s absolutely ridiculous: these kinds of problems aren’t always a bad thing. . They need fixing, but they are the ROUTE TO BETTER PERFORMANCE.... . If you’re dealing with a twist, with a weak leg, or with bringing up a weak muscle group THAT’S THE PROGRESS. All the ‘more exciting’ stuff like PBs and progress lie on the other side of it. . You should never trivialise the main focus of your training, since even reducing dysfunction improves your abilities! #steelcoastcrossfit @theserialnarrative See more

15.01.2022 Feeling stiff and slow in a morning? . Inchworms with a push up are one of the best movement complexes to blast out in a morning. If you do a few of these IMMEDIATELY on waking, you’re going to be feeling more limber and active right away. .... It also helps to get your brain moving, and even a few sets of a few reps can help get your hips and spine activated for the day ahead. . It’s a small habit that can be slotted into any spare minutes during the day either in a morning, after a day of sitting at work, or before/after training to get the body moving. . https://www.youtube.com/watch?v=2OFMP_LhcB8 . You can also add some toe-touches to the top (standing) position, if you’re struggling with lower back/hip/hamstring stiffness. It’s just a great platform for starting your daily movement and getting your body and mind ready for the day. #steelcoastcrossfit #lifestyle @theserialnarrative See more

15.01.2022 As we start to live in normality again, we look at the things we took for granted. For some of us, it was the difference between having to train, and being able to. Lean into the things you took for granted because they make up more of your happiness than you know. . Training is one, but maybe work is another, maybe family outings, maybe social events. As you get back to somewhat normality, remember to focus on balance, but to de-stress and really enjoy the things youve ...missed. . We want you to come back feeling great and having a thought-out appreciation for training in your day to day life. #steelcoastcrossfit #staysafe @theserialnarrative See more

14.01.2022 We dont need you to totally understand everything: you just need to pick a few key changes and execute on them. You dont need 1000 ways of describing an exercise you just need one that gets you doing it properly. . This is why our coaching tries to help educate you on WHY we do things a certain way, but is more about getting you to do it in a way that helps you understand HOW. You only need to learn a few simple lessons if you implement them, whereas 100s of lessons dont... matter if theyre not applied. . Focus on applying the simple stuff, and the complicated stuff will make sense when you need it. . Dont rush the learning and miss out on the doing.#steelcoastcrossfit #why @theserialnarrative See more

13.01.2022 Situational confidence is one of the main differences between a great athlete and a beginner. Its the mindset that says youve got this even when things are hard or have gone completely wrong. . You can make lifts youve already missed, and you can hit great comebacks in a WOD that went wrong. But these skills come from building confidence through your training and becoming more familiar with that specific struggle. . This is just one more reason we love variety and the diff...erent challenges CrossFit provides. . Its not just how your body adapts its how you learn to adapt to different KINDS of difficulty. #steelcoastcrossfit See more

13.01.2022 Have you heard? We’re doing a thing. . Partnering with the best in the business @the_sportsdietitian and @biterite_co. . Together with our steel coast community.... - No gimmicks when it comes to training - No restrictive dieting - Yes to education - Yes to confidence - Yes to community - Yes to creating healthier habits - Yes to putting the fun back into training . The response has been with only a few spots remaining. So if you’ve always wanted to try CrossFit and Steel Coast. There is no better way to get started. Drop us a DM See more

13.01.2022 You might care about the number on the bar or timer, but your body doesn’t. . Remember: there’s a difference between performance on the day and performance in the long run. . The difference in muscle gains between a PB set of 5 and a 98% set of 5 is probably very little. The number matters to YOU, but it doesn’t matter to THE PROCESS OF GETTING BETTER.... . I’ve had so many days when I feel disappointed in myself because I didn’t hit a specific number time or weight and it ate me up. It took me a long time to realise that, if your program works, that one performance on one day isn’t super important. . We all love smashing out PBs, but they’re not make-or-break for getting better. Muscle, strength, power, and endurance all develop whether you’re working at 80% or 105% of your best remember that the month is more important than the day! #steelcoastcrossfit #flipyourfear @theserialnarrative See more

12.01.2022 I’m not building CrossFitters; I’m trying to build excellence CrossFit is just the vehicle. . The practices, habits, and traits we’re developing in the gym apply everywhere if you practice them. . Patience, diligence, tenacity, and a step-by-step approach to problems have helped me in all areas of life.... . Excellence isn’t just about performing one day: it’s about having a great approach. You don’t need to be a world champion to be excellent it’s just about making sure your trajectory is strong and you’re making the most of the time you CAN give to workouts. . If you can practice excellence 2-3 hours a week in the gym, you’re already on your way! #steelcoastcrossfit #flipyourfear @theserialnarrative See more

12.01.2022 Your time for yourself needs to be 100% committed to yourself. It doesnt need to be all the time, it just needs to be a time you set aside for COMPLETE, DELIBERATE time off. . Its not relaxing time if youre counting the seconds, feeling tense, or are afraid of failure. These are what youre trying to AVOID when you set out time to relax and find some zen. . Its better to have downtime that is intense but shorter, rather than pretend-downtime that doesnt push back the str...ess. Being thorough with your self-care is more important than the time it takes, put quality at the top of your priority list and watch the results roll in. #steelcoastcrossfit #relax @theserialnarrative See more

12.01.2022 Sleeping lots and well isnt easy every night. There are times when you just arent tired. . You know what you need to get your habits in line? Do a few short circuits of core and low-level cardio before you get into bed. Its a simple way of getting yourself tired and if its followed with a little water, youre all set for quality sleep. . Dont get too intense; youre not trying to work yourself up. Just break a quick sweat and earn those ... quality 7+ hours. #steelcoastcrossfit #nightnight See more

12.01.2022 I love jumps, I love power sports, and I love the feats of athleticism we see from top level athletes. . The idea of good power training is to capture some of those same amazing performances for those of us who are more interested in career or family life than becoming an Olympic sprinter (all of us)! . Box jumps, broad jumps, Olympic lifts, sprints, you name it. I’m in for power exercise because it helps us stay healthy as we get older, but also lets you revel in just how mu...ch athleticism you’re building and really make the most of what your body is capable of. . Good power exercise is a celebration of the work you’ve put in, and pays off in so many areas in the future. It’s no wonder that this the highest expression of athleticism is a key to our long-term programming. #steelcoastcrossfit #powerathlete @theserialnarrative See more

11.01.2022 Seriously the best workout of the year! 12 days of Christmas. Featuring some pretty epic people, at a pretty cool facility! Filmed by the one and only Elliot Swift

10.01.2022 If youve been disillusioned with your progress in the past month or so, its fair to take a step back and ask: am I using old frames of reference? Is it sabotaging my progress and motivation?. . When we come back from time off training, or return to full training after working out at home, we should be setting new goals. Look at where you are now and what youre looking to achieve, and re-plan from there. . Its important to roll with the punches and reset goals and expect...ations after huge changes. This helps you be less pressured by your own goals, and adapt to the new conditions you have to work with. . It might feel like 3 steps back, 1 step forward, but you can only focus on the next step!#steelcoastcrossfit @theserialnarrative See more

10.01.2022 Keep in mind on those difficult days that you dont see all your results. Some of them show up as living a long, happy, healthy, active life. . Sometimes the only person you need to work out for is yourself in 50 years, helping you stave off osteoarthritis, osteoporosis, chronic pain, and immobility. . Even bad days are useful from a health point of view; they all add up to your long-term wellbeing.... . Sometimes, you just ned to take a step back and remember that performance ISNT everything. #steelcoastcrossfit @theserialnarrative See more

08.01.2022 I love watching people become confident by DOING. You were made to FUNCTION everything else is a by-product. . When we produce physical transformations and theyre always awesome, true the important thing is the sheer quantity of skill, learning, and self-confidence behind physiques. People cant see that, but they can definitely FEEL it when dealing with athletes whove made a change to themselves and their lives. .... Theres nothing that builds confidence like COMPETENCE and you only get that by doing. . We like doing, and the function in functional fitness is a huge deal when it comes to building stronger, healthier, happier HUMANS. #steelcoastcrossfit #doit @theserialnarrative See more

07.01.2022 The way you feel tends to rotate around how you behave, and regular training makes a ton of difference to your head even if you dont see them in your body. . The feeling of competence and regular practice is great, and really tightens up your self concept. . Being able to work hard matters, especially when it comes to FEELING like your body is doing what it evolved to do.#steelcoastcrossfit... @theserialnarrative See more

07.01.2022 One of the best feelings is getting a friend to try CrossFit because I’m obviously a huge enthusiast and they take to it. They finally understand WHY I sing its praises, why I’m so locked into my work and hobby, and why it’s completely different to normal ideas about fitness it’s like recommending an artist/series/film, except it keeps giving back and now I end up with a new training partner. . I think there’s something magical about it and I think that’s why our little CrossFit community has grown into such a solid and expansive culture. It’s amazing to bring people into our passions, and they finally GET it! #steelcoastcrossfit #bringafriend @theserialnarrative

06.01.2022 @vwebbs2011 head coach/ co owner #steelcoastcrossfit #flipyourfear @elmsmedia

06.01.2022 Nutrition can be boiled down to what you eat and how much. . The latter part is easy: eating less ice cream helps us lose weight because there are less calories. . But what SHOULD you eat?... . Thats also quite easy: foods with as many nutrients as possible, or nutrient-dense. The calorie amount is determined by WHAT YOU WANT which is where it all gets difficult for most people. . Having a good idea of what you want, and by when, is key to making nutrition work. You need realistic goals that say what you want to look like, what you want to perform like, and what lifestyle changes youre willing to make. . Understand your own needs and what you want from nutrition, before you set goals, and make sure that the amount youre asking for matches the discipline and change youre willing to put in!#steelcoastcrossfit See more

05.01.2022 Remember that not all your calories are spent in the gym: most of them are used up during the day walking around, running after the kids, or just staying alive. . Your physical change benefits from an active lifestyle and that means coming to get your sweet CrossFit fix, but also revelling in the joys of movement at home. . Keep things balanced where you can: train regularly, play sports, enjoy activity, pick up new skills.... . Thats a healthy life in more ways than just your heart and lungs!#steelcoastcrossfit #movementismedicine @theserialnarrative See more

05.01.2022 We don’t think there’s anything we love to see in a trainee more than STANDARDS. . I want to take another set I know I can do that better gives us those warm fuzzy feelings even after years of coaching. . Because it tells us the only 2 things about you that will ever matter in this Gym.... . 1. You’re willing to admit when you’ve made a mistake and you’re self-aware, and . 2. You’re not willing to accept that as the final product of your work. . Your minimum standards whether that’s precision with your movement, whether it’s counting your reps honestly, or just polishing up areas that are lacking define your results. . We can tell you how to do a movement or how many reps you’re going to bang out today, but only you can hold yourself to those standards. Only you can really know and believe that you can and will do and be better. . Standards tell us a lot about you and they’re the main thing you should take pride in. #steelcoastcrossfit #accountability @theserialnarrative See more

04.01.2022 If you only get 5 minutes, and you dont have anything specific, mobility should usually focus on 2 areas: the shoulders and the hips. . These are the two crosses that make up a ton of the movement restrictions and control issues we see in CrossFit. In a pinch, you know that working on these two areas can improve your mobility, even if youre only getting a few minutes of stretching and control work in. . Look to exercises like band dislocates and pull-aparts, as well as pa...used Cossack squats and kneeling lunges, as ways to maximise your time-to-results ratio! #steelcoastcrossfit #mobility See more

03.01.2022 Coming together is a beginning . Staying together is progress . And working together is success #steelcoastcrossfit #coaches #team... @elmsmedia See more

03.01.2022 What are you DOING and WHY? . These are the simple questions you have to ask yourself. If you can justify what youre doing and keep your focus on why, whether its nutrition or training, youre on the road to success. . Obviously, if you cant justify what youre doing then youve got to go with one of 2 options: stop it, or ask us why you should be doing it and educate yourself on it!... . Were here for personal fitness education, as well as shouting cues and motivation! But if you ever find yourself going through the motions, work on WHY youre doing this and focus on that its the key to making any exercise or meal work towards your goals DELIBERATELY. #steelcoastcrossfit @theserialnarrative See more

03.01.2022 External rotation in the shoulders is one of the KEY mobility pieces we all need. Why? Because it’s the main way we open up the shoulders for the front rack position and the snatch overhead position. . WHO ELSE NEEDS TO IMPROVE THESE POSITIONS? Because I sure do, even after all these years. . This kind of external rotation is one of the first things to go when we get tight or inactive, and it’s probably taken a knock during lockdown if you’ve not had a barbell at home!... . Put a little time in here, even if you’re just laying on the floor and getting 1-3 minutes in whenever you can at home or before a workout: . https://www.youtube.com/watch?v=ry7ZU-JVGZA #steelcoastcrossfit #mobility See more

02.01.2022 Remember that a lot of what were going to do is preparatory: the work you dont see immediately, but that pays off down the line. This is the kind of mentality you need when we work on shoulder strength, stronger hips, and core work. . These un-glamorous bits arent super heavy, but they have 2 awesome pay-offs: . 1. They make you safer, stronger, and able to manage more heavy work in future... . 2. They make you look awesome . When youre wondering why youre doing bodybuilding work or why we take BUILD so seriously think about how these benefit you over years of training, not just right now. . Were laying a strong foundation because those benefits multiply over the years or DECADES of training you have ahead of you! #steelcoastcrossfit #build @theserialnarrative See more

02.01.2022 Getting your hips active and working in your ‘complex’ movements is key. . We need them to work together with the core, to produce great movement. Feelings of disconnect between any of these parts is a real problem. . The idea is to CONTROL THE MOVEMENT FROM THE HIPS, even when they’re not the prime mover.... . For example, you need to control the squat with the hips while the legs do most of the work. It’s about keeping them active to stabilise the knees, keep your lower back tight, and hinge into the bar when you hit the ‘sticking point’. . Activation and strength work are all about strengthening this crucial link in the chain, and it’s why you should do them before any heavy-lifting workout. Single leg bridges, clams, and banded crab walks are all great ways to get those powerhouse hips moving! #steelcoastcrossfit #bootybuilding See more

02.01.2022 There are a lot of low-resolution approaches to nutrition out there. There are a lot of half-truths, too, which are dangerous more dangerous than obvious BS. . Anything that sounds too good to be true usually is, any one-factor solution is usually nonsense, and there isnt a PRODUCT to save anyone. You cant bottle fitness, and you cant trust anyone that says they have. .... Equally, fads like intermittent fasting, keto, and juicing or teas or whatever is popular next month, will all come and go. . Impermanence is the mark of something unreliable: focus on the tried and tested. Once youve got the fundamentals down, THEN you can flirt with exotic ideas! . Focus on the boring stuff, and youll have the results and the freedom to see what else you want to try. #steelcoastcrossfit #watchthefads @theserialnarrative See more

02.01.2022 What unites the squat, deadlift, snatch, kettlebell swing, sandbag load, and picking up a toddler? . It’s the hip hinge. . If you get even 30 seconds of dead time at home, I recommend putting that into your hip hinge. It’s one of the key ways the body moves and it’s something you can never be TOO GOOD at!... . https://www.youtube.com/watch?v=ob5i7jX9gN4 . This movement pattern helps you load the hips not the spine and move properly while bending over. It’s also involved in the movements mentioned above to get the hips involved and keep the core/spine in their optimal position. . Practice here will show up in how you MOVE, not just how you perform a certain exercise. It’s a key skill and you need to make sure it’s one you’re familiar with and good at!#steelcoastcrossfit #flipyourfear @theserialnarrative See more

02.01.2022 You can achieve a ton of preparation work if youre willing to really dial back to the most basic, simplistic stuff, and put the work in with volume. . Ive made amazing progress in the past with nothing more than sets of seated band pull-aparts, working in 3-4 different positions (heights/angles). It prepped my shoulders, addressed my instabilities, and helped me build muscle mass. . You can get a lot from a little if you focus on the basics: variation, progression, and consistency.

01.01.2022 When I think back on my biggest regrets, they’re the days I didn’t live up to my own standards or I disappointed myself with the EFFORT. Not the outcome! . We all have bad days, they’re unavoidable, but I think letting yourself down is one of the hardest. . You rushed a warm-up, or over-shot a movement and got injured, or you just know your head was somewhere else. That’s rough because it’s all on you, or on me, it’s responsibility.... . I think we can all admit we’ve had one of those and that they feel far worse than when you give it your all, but it falls flat. . Sometimes, you know you could’ve done more. That’s why I focus on best effort whenever I can: if I know you’ve given it everything, you’ve done awesome. Because you’ll be better for it and you’ll comeback to give me best effort again and again and that’s the only thing it takes for success. . But if you don’t, that sense of disappointment is horrible. But that’s a spur to come in and show off just how much better you can be when you DO commit your whole being to that session, that week, or that block of training. . The beauty is best effort or not it’s all up to you. Those sessions hurt because you’re in control which means that next great one is all on you, too you just have to come back and prove it! #steelcoastcrossfit #nevergiveup See more

01.01.2022 Rotation is often overlooked, but the human body doesnt move in a symmetrical way most of the time and rotation is the key to preparing for this kind of movement. Whether its walking, sprinting, or gardening, youre going to need some rotational training. . Control over this region is even more important as rotation is often where people get injured. . Strength and control prevent this happening.... . Some of our favourite examples for rotation include: . Rotating lunges . Side planks with a twist . Hanging around the world . Russian twists . Single leg/single arm work (especially with a kettlebell) . Wall ball tosses (sideways) . And, crucially, ACTIVE LIVING! . Rotating is a huge part of the human movement toolkit and you cant ignore it. At home, at the gym, whatever youre built to rotate, and you need to train this crucial faculty. Get twisting, itll help with more than just sick gymnastics! #steelcoastcrossfit #midline @theserialnarrative See more

01.01.2022 With things looking more normal by the day, its important to pat your own back for the difficult stuff youve gone through this year. . Its important to reflect on the way youve dealt with crisis, what you HAVE maintained, and how youre coping in the face of enormous adversity. If youre going to be a perfectionist or criticise yourself, you need to remember to go the other way when you do well!#steelcoastcrossfit #bekindallways @theserialnarrative

01.01.2022 Lunging is a key lower body movement and skill that you need to be working on. It ranges from the reverse lunge to the core-intensive rotating lunge to the powerful barbell walking lunge. . These skills are key for CrossFit and are some of the most efficient accessory exercises you could use: . deep knee and hip flexion, tons of core work, and actively stabilising the hips and core. It carries over amazingly to running, cycling, and any lower body strength, not to mention red...ucing injury risks. . Odd objects make lunges tons of fun whether thats a nearby stone or a good sandbag.#steelcoastcrossfit #lunges @theserialnarrative *image pre COVID See more