Monthly Archives: May 2015

Becoming a slow Crossfitter

Our interns are pretty smart peeps!!  Here's a post from another of our team, Fred Lait.  Fred is also available for physio appointments on most Saturday mornings.  Tap into his vast knowledge of rehab, prehab and movement drills to ensure your body is running optimally. My CrossFit journey began about 2 years ago.  It was…
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How long??

It's been interesting to hear a bit of conversation around Thursdays workouts over the last couple of days.... I talk to many of you (often...) about dialling down the length of your workouts, and increasing the intensity, but there is still  a place for longer work.  Have a read of last weeks post if you…
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More than two roads to progress…

[caption id="attachment_10379" align="alignnone" width="708"] DB vs KB, heavy vs light, technical vs simple, whatever fits your needs and ability on that day.[/caption]   On the whiteboard at RCF09, on any given day, you'll see two distinct programs.  Fitness, our beginner to intermediate program, contains basic strength exercises at moderate reps for optimal learning and muscle…
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Wax on, wax off..

Today we have a guest post from coaching intern, Nick Jones.  A man after my own heart, any lesson that can be related back to action movies is a good one.... Patience.  Or, wax on, wax off...... The 1984 movie The Karate Kid (yep, I’m born in 1980 and this definitely remains one of my…
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