Wolfe Den CrossFit in Mornington, Victoria | Coach

Wolfe Den CrossFit

Locality: Mornington, Victoria

Phone: +61 412 226 529

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• Gym/Physical fitness centre
• Business service
• Personal coach
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25.01.2022 Prodigal Coffee Roasters A boutique coffee roaster on the Mornington Peninsula crafting coffee for nerds and everyday drinkers alike. PCR believe coffee should always be delicious, fresh, tasty and approachable. From farm to cup, every stage is key; their piece of the puzzle is to roast super tasty coffee. Simple. ... Delicious coffee, hard work and good times are what they're all about. You can order online (stocking coffee, chocolate, tea, supplies and merch) or find them in the best local cafe's on the Peninsula. https://prodigalcoffeeroasters.com.au https://www.facebook.com/prodigalcoffeeroasters #wdcf #wolfedencrossfit #locallove #morningtonpeninsula #coffeelovers #specialtycoffee #prodigalcoffeeroasters @prodigalcoffeeroasters

23.01.2022 Fitness Myths Training while fasted is the best way to lose fat...definitely false. The best way to lose fat is to train hard. And to train hard you need fuel. The right kind of fuel. ... So make sure you eat the right foods at the right times. That is how you lose fat. Train hard. - Coach Wolfe #wolfedencrossfit #wdcf #crossfit #fitnessmyths #tuesdaytruth #liftheavy #staystrong #eatwell #trainhard #losefat

22.01.2022 "How will I get fitter by doing CrossFit?" you ask... CrossFit improves general physical preparedness (GPP). Our programs are not specialised like most sport and fitness programs, they are designed to optimise physical competence in each of 10 fitness domains: ... cardiovascular/respiratory endurance stamina strength power flexibility coordination speed balance accuracy; and agility This will enhance your competency at all physical tasks. People who do CrossFit are prepared for all challenges, whether they come in the gym, on a playing field or as part of daily life. Wolfe Den's coaching staff are highly knowledgable and are especially good at helping you scale workouts to suit your current level of ability. - Coach Wolfe #wdcf #wolfedencrossfit #crossfit #crossfitmornington #mornington #fitness #getintocrossfit #itsfun

21.01.2022 Always do your best. What you plant now, you will harvest later. When you know you should, but you don't have the energy or motivation... do it anyway. Your future self will thank you for it. - Coach Wolfe ... #wdcf #wolfedencrossfit #crossfit #motivationmonday #quoteoftheday #selfimprovement #fitness #doyourbest

20.01.2022 If you continuously compete with others, you become bitter. "If you continuously compete with yourself, you become better. "The only true competition is who you were yesterday. #wolfedencrossfit #wdcf #quoteoftheday #competition

20.01.2022 SLEEP WELL Quality sleep is vital to getting the most out of your time spent in the gym. Every night of the week! ... Poor sleep hinders not only your exercise performance (and the number of calories you burn), but also your body’s ability to come back stronger after every workout. Without appropriate sleep, symptoms of over-training, including fitness plateaus, set in. Aim for 7-9 hours of sleep every single night. #wdcf #wolfedencrossfit #crossfit #crossfittips #sleepwell #catchsomezs

19.01.2022 It's Brunch Time! What is your favourite Sunday Brunch? Eggs on toast? ... Bacon or sausage? Avocado add-on? Pancakes or Waffles? Coffee or Tea? All of the above?? #wdcf #wolfedencrossfit #selfcaresunday #sundayfunday #brunchtime #eatgoodfood #fuelyourself #coffeetime

19.01.2022 FAQ: "Do I need to be in shape to start CrossFit? This is a common misconception. The answer is NO! CrossFit will get you in shape, no matter what your current level of fitness is. Everyone can do CrossFit regardless of age. The program is modified for each person to safely increase health and fitness. ... Each workout is designed to help you succeed, improve fitness and move you toward your goals. As you become fitter, workouts will become more challenging. - Coach Wolfe #wdcf #wolfedencrossfit #crossfit #faq #crossfitfaq #starttoday

19.01.2022 BROCCCOLI Broccoli is a nutritional powerhouse full of vitamins, minerals, fibre and antioxidants. The antioxidant content of broccoli helps inhibit or neutralise cell damage caused by free radicals helping to reduce inflammation. ... The high levels of glucoraphanin (a compound converted into sulforaphane during digestion) it contains are believed to reduce blood sugar, cholesterol levels, oxidative stress and chronic disease development. Research shows its high sulforaphane content may also have the capacity to slow the biochemical process of ageing. Serve raw with dips, slice into salads, stir-fry, bake or steam. - Coach Wolfe #wdcf #wolfedencrossfit #nutrition #wellness #broccoli #antioxidants #sulforaphane #healthbenefits #eatit

18.01.2022 Self care Sunday Get up and out, it's a beautiful day out there! And what better time than now to take a quick refreshing dip in one of our beautiful local beaches? ... Cold water therapy helps counteract the side effects of inflammation and sore muscles after a hard workout... beach sprints anyone? Have a most awesome day! - Coach Wolfe #wolfedencrossfit #wdcf #selfcare #selfcaresunday #coldwatertherapy #enjoythesunshine

18.01.2022 Have you come up with any fun solutions to get by whilst waiting for the gym to reopen? Now is about the time to get creative with your workout equipment! We've seen all kinds of creative creations popping up in the Zoom classes - forklift pull down rigs, makeshift squat racks, obscure ways to add weight for deadlifts...... - Coach Wolfe #wdcf #wolfedencrossfit #crossfit #getcreative #havefun #keepfit #fitfam

18.01.2022 Keep hydrated Are you drinking enough water? Your body depends on water to survive. Every cell, tissue, and organ in your body needs water to work properly. It helps you:... maintain its temperature remove waste lubricate your joints. Tips to stay hydrated: Keep a bottle of water with you during the day. Drink water before, during, and after a workout. When you’re feeling hungry, drink water. Thirst is often confused with hunger. #wdcf #wolfedencrossfit #selfcare #selfcaresunday

17.01.2022 I can and I will. Watch me Believing in yourself is more than half the battle. Positive thought leads to positive action. - Coach Wolfe ... #wdcf #wolfedencrossfit #crossfit #motivationmonday #quoteoftheday #selfimprovement #fitness #doit

17.01.2022 Eat fresh, healthy food Real food is whole, single-ingredient food. It is mostly unprocessed, free of chemical additives, and rich in nutrients.... While processed foods are convenient, they also harm your health. Following a diet based on real food may be one of the most important things you can do to maintain good health and a high quality of life. #wdcf #wolfedencrossfit #selfcare #selfcaresunday #eatwell #stayhealthy #livelonger

17.01.2022 BLUEBERRIES - YUM These guys are the king of the superfoods. Too many benefits to list here, but they are a definite favourite as far as nutritional value is concerned. Blueberries are low in calories and incredibly good for you. They are believed to have one of the highest antioxidant levels of all common fruits and vegetables. This means they can neutralise some of the free radicals that damage your DNA.... You can throw them in your smoothie, stir them through your oats or grab a handful to munch on when you're craving sweets. - Coach Wolfe

17.01.2022 LOCAL BUSINESS Our new next door neighbours... ZAMBRERO! Mexican with a mission. What a time to open a new location. Judging by the activity we see they have been doing a great job getting established during this crazy period. ... We know our members were enjoying their delicious burritos, tacos, nachos and bowls before we got locked down...I'm sure we will be back full force when they let us train back at the box! Zambrero 11am-8pm Mon-Sat 72 Yuilles Rd, Mornington 03 5932 4605 #wdcf #wolfedencrossfit #localbusinesslove #feelgoodmex #mexicanwithamission #zambrero #withguac #burritosanyone

15.01.2022 OATS Nutrient-rich oatmeal contains thiamine, magnesium, phosphorus, zinc, manganese, selenium, and iron. They are also high in antioxidants and beneficial plant compounds called polyphenols. Oats contain both soluble (beta-glucan) and insoluble fibre. Soluble fibre helps to lower cholesterol and stabilize blood glucose levels. Insoluble fibre helps improve intestinal health. ... The beta-glucan fibre in oats is also effective at reducing both total and LDL cholesterol levels. This leads to a reduction in artery inflammation, tissue damage, risk of heart attacks and strokes. Studies have shown Oats may help lower blood sugar levels, especially in people who are overweight or have type 2 diabetes. Eat cooked as oatmeal sweetened with healthy berries and banana, or blend into a smoothie for a quick protein boost. - Coach Wolfe #wdcf #wolfedencrossfit #nutrition #wellness #oats #oatmeal #highinfibre #healthbenefits #eatit

15.01.2022 Movement Tip - DOUBLE UNDERS Keep the ball of your foot directly underneath your hip while jumping. This makes it less likely for you to trip on the rope and helps conserve energy. Dont swing your arms around like they're windmills. Double unders are a wrist movement, not a whole arm movement. ... Keep your hands close to your body, think "hands in your pockets." Relax your body, relax your arms. The more you tense up, the more likely you are to swing your arms out wide and shorten the rope, which then leads to tripping on the rope. People tend to pike (kick legs in front of them) or donkey kick (legs behind) to try and get more height. It might help mentally to try and jump high in the beginning but you don't need to take great leaps to get the rope under twice. Doing so just wastes valuable energy. Good luck and get practicing! - Coach Wolfe #wdcf #wolfedencrossfit #crossfit #crossfittip #crossfittips #movementtips #DUs #doubleunders #doubleundertip #skipping #jumprope #practiceeveryday #stayfit

14.01.2022 MAKE CROSSFIT YOUR HAPPY HOUR . . .... . . #wolfedencrossfit #wdcf #crossfit #welovecrossfit #happyhour #crossfitcommunity #community #training #fitness #funtimes

14.01.2022 Fitness Myths Will lifting heavy make you bulky? I wish. Lifting heavy will make you strong. ... It is really hard to get bulky. You've got to eat a lot of food, often, and lots of other stuff goes into it. So trust me, lifting heavy makes you strong and healthy for life. Get after it. - Coach Wolfe #wolfedencrossfit #wdcf #crossfit #fitnessmyths #tuesdaytruth #liftheavy #staystrong #getafterit

14.01.2022 Confidence isnt walking into a room thinking you are better than everyone. Its walking in not having to compare yourself to anyone at all. #wdcf #wolfedencrossfit #crossfit #quoteoftheday

14.01.2022 "Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." - Arnold Schwarzenegger... #wdcf #wolfedencrossfit #crossfit #quoteoftheday

14.01.2022 "How is CrossFit different?" you ask... CrossFit is so varied that you will never get bored. You will train differently every time you come in, building experience and skill in multiple fitness domains: cardiovascular/respiratory endurance... stamina strength power flexibility coordination speed balance accuracy; and agility All of our training sessions are one hour in duration. We start by discussing the days workout (WOD) then our warmup is specifically tailored to suit that workout. Every part of the WOD is explained and movement standards are demonstrated. A strength or skills session is usually included a before the main workout. We may end with a finisher or mobility session depending on the length of the WOD. Scaling options are tailored to suit every member based on skill level to cater for an existing injury. During the same workout, members may use different weights, perform different movements and be doing a different number of repetitions. Wolfe Den's coaching staff are highly knowledgable and are especially good at helping you scale workouts to suit your current level of ability. - Coach Wolfe #wdcf #wolfedencrossfit #crossfit #crossfitmornington #mornington #fitness #getintocrossfit #itsfun

13.01.2022 HAPPY FATHER'S DAY To all the Dads out there, we hope you have a most awesome day. Make the most of this sunshine Get outside and play! ... - Coach Wolfe

13.01.2022 SALMON The combination of omega-3's, selenium, vitamins A, B and D are key to improving immunity, reducing your risk of chronic illnesses like heart disease, diabetes, and cognitive decline. The perfect protein source for athletes, eating salmon with iron- and magnesium-packed spinach can help improve oxygen flow to your cells and aid in muscle contraction, keeping your blood vessels and organs healthy. Plus, the inflammation-fighting fatty acids in salmon is believed to... improve recovery from injury. Salmon is a great source of protein which can help you fill up, curb cravings and help you stay satisfied for longer with less saturated fat than meat. The combination of nutrients found in fatty fish polyunsaturated fatty acids and vitamin D have also been linked to improved bone health and reduced risk of osteoporosis and fractures. Bake or grill with a simple combination of salt, pepper and lemon. Delicious! - Coach Wolfe #wdcf #wolfedencrossfit #nutrition #wellness #salmon #omega3 #selenium #healthbenefits #athletefood #eatit

13.01.2022 SPRING is here! If you are not already hard at it, NOW is the time to get moving! Getting fit and strong won't happen over night, but EVERY effort you put into it helps. ... No more excuses! the days are getting longer, the sun is shining brighter and you need to start moving ASAP! If you need help to get moving , we are here for you. ASK. - Coach Wolfe #wolfedencrossfit #wdcf #springishere #getfit #gethealthy #getstrong #getmoving #doitnow #beforeitstoolate #crossfit

13.01.2022 Im starting a new Facebook group & need your help I cant decide on a name! Its to help motivate People from the Mornington Peninsula to lead a healthy lifestyle. Which name sounds best? 1 Staying Healthy on the Peninsula 2 Morningtons guide to a Healthier YOU... 3 Motivating the Mornington Peninsula And... if you have any other GENIUS suggestions Im all ears. Ps. If you want an invite to the group, comment Join and Ill send you the deets Coach Wolfe

11.01.2022 Look who's back! Welcome back Coach Sara, on your official return from maternity leave. A lot has changed since you've been away! We are all looking forward to seeing more of your sunshine smile and genuine enthusiasm over the zooms and hopefully in person in no time.

11.01.2022 Training gives us an outlet for suppressed energies created by stress and thus tones the spirit. Just as exercise conditions the body. - ARNOLD SCHWARZENEGGER #wolfedencrossfit #wdcf #quoteoftheday #arnie #arnoldschwarzenegger #training

10.01.2022 Dont let anything hold you back. Fire up and get after it

10.01.2022 LOCAL BUSINESS Keeping us caffeinated with freshly roasted coffee and well nourished with delicious breakfast and lunch options, we LOVE Commonfolk Coffee Roaster & Cafe! Commonfolk source sustainable, quality produce and participate in and promote ethical and environmentally conscious enterprise. They also do a fantastic job of creating spaces for the local community to eat, drink, connect and collaborate. ... Can't wait 'til business is back to usual but until then, they do a great job of providing a solid menu of items to call ahead or drive by and pickup. Commonfolk Coffee 7 DAYS 7-5 M-F / 8-5 SS 16 Progress St, Mornington 03 5902 2786 #wolfedencrossfit #wdcf #localbusinesslove #payitforward #coffeelovers #coffeeroasters #commonfolkcoffee

10.01.2022 LOCAL BUSINESS If you're going to pick up a pizza this weekend, you'd better make sure its a good one! Traditional Italian woodfired pizza with fresh high quality deli ingredients is always going to be a better option than grated spam swimming in greasy cheese. Because who doesn't love a good pizza once in a while?... D.O.C Gastronomia Italiana. 22 Main Street, Mornington. (03) 5977 0988

09.01.2022 AVOCADOS Avocados are incredibly nutritious, containing a wide variety of nutrients, including 20 different vitamins and minerals. They are also high in antioxidants. Now, they ARE one of the fattiest plant foods in existence, but "fat type" matters. Monounsaturated oleic acid, a heart-healthy fatty acid, is the main component - where a majority of the health benefits come from. ... Not only is avocado highly nutritious itself, the fat it contains can dramatically increase the nutrient value of other plant foods that you are eating. You should always include a healthy fat source when you eat veggies. Without it, a lot of the beneficial plant nutrients will go to waste. Use it to replace butter as a spread or thicken smoothies with it. Avocado oil is also great to cook with at high heat. - Coach Wolfe #wdcf #wolfedencrossfit #nutrition #wellness #avocado #antioxidants #oleicacid #healthbenefits #eatit

09.01.2022 What you do today can improve all your tomorrows - Ralph Marston Especially when things feel out of your control, you can always choose where you focus your attention. Mindset matters. ... Focus on all the things that you can do and get after them. - Coach Wolfe #wdcf #wolfedencrossfit #crossfit #motivationmonday #quoteoftheday #selfimprovement #fitness #getafterit

06.01.2022 "Is CrossFit right for me?" you ask... Most definitely. No matter your age, ability or fitness level, you can start CrossFit right now! Regardless of where you start, our programming and teaching methodologies focus on improving your current level of strength and stamina. ... We have long-term members who hadn't participated in any sport since high school and also those who have been training consistently for years. CrossFit suits both levels of ability in different ways. CrossFit agrees with anyone, no one is too old or too out of shape or too anything. We are all inclusive. Our workouts are always varied, never dull and challenging in a way that support your fitness journey. Wolfe Den's coaching staff are highly knowledgable and are especially good at helping you scale workouts to suit your current level of ability. - Coach Wolfe #wdcf #wolfedencrossfit #crossfit #crossfitmornington #mornington #fitness #getintocrossfit #itsfun

05.01.2022 We've never done this before!!! We are giving away... 6 months FREE membership 6 months of Online Remote Personal Training Wolfe Den starter pack Includes all the bells and whistles That's a total value of $1800 To enter, complete the following: 1) Post the word " WIN " below 2) Join our NEW Facebook Group " Motivating the Mornington Peninsula" - https://bit.ly/3iQCNh8 3) Tag one friend in the comments Winner will be drawn the Friday 25th Sept @ 7pm and broadcast LIVE inside our NEW Facebook group - https://bit.ly/3iQCNh8 *NOTE: you must be in the group to win the prize!

04.01.2022 "You want to change your life? Change what you do" Gary John Bishop #wdcf #wolfedencrossfit #crossfit #qotd #changeyourlife #fitness

01.01.2022 LOCAL BUSINESS Café Thirteen83, or T83, Breakfast and Brunch restaurant, just up the street on Watt Road, Mornington. Another local favourite - especially before lockdown for a 5:30am coffee! But really, all the time coffee ... These guys have a huge range of food for breakfast, brunch and lunch including healthy snacks and smoothies. They also have gift items for sale including candles, flower arrangements and gift box packs. Right now they are doing the cutest celebration boxes with custom made cookies and treats for sweet-tooths. Along with personalised homeware packages with that can include candles, biscuits and bath soaks. These are all available to be delivered at your convenience. Check their facebook page for pics. They are always coming up with new offerings to suit seasonal occasions so keep an eye out. Cafe Thirteen83n83 13/83 Watt Road, Mornington (03) 5973 5249 #wolfedencrossfit #wdcf #localbusinesslove #cafethirteen83 #brunch #coffeelovers #sweettreats #checkitout

01.01.2022 LOCAL BUSINESS Store Fifteen Kitchen Cafe on Main Street, Mornington Boutique Coffee Cold Pressed Juice Raw Superfood... Raw whole food offerings made from high quality ingredients, carefully designed to deliver the ultimate taste sensations. House made products are made fresh on-site, free from additives, preservatives and unnecessary fillers. This a great place to pick up coffee or a smoothie with a healthy snack on your way to the beach for some exercise. Looks good! Store Fifteen 7:30-3 T-F / 8-3 SS 15 Main St, Mornington 03 5932 4605 #wdcf #wolfedencrossfit #localbusinesslove #veganfriendly #storefifteen #coffeefix #coldpressedjuice #rawsuperfood