CFBD Blog

Effort wins every time.  Yes, talent gets you far, but only so far. It's what we do day in and day out that determines our success. Have you ever thought about this…The way we perceive ourselves may possibly impact the effort we put in? Does how “good” we are at a certain movements/workouts determine how hard we try or how much effort we put in? Do we try “less” because to try and fail doesn’t feel good? Is it easier to lesson our efforts so we can justify not doing well rather than put

Ah yes…Sleep! Many of you know how important sleep is but just don't prioritise it like we should. We all know how it feels to have a not so great sleep. You feel the effects that little sleep can have (grogginess, lack of energy, poor reasoning abilities, emotional. The list goes on) and it’s usually not fun! I am fully aware of how busy each and every one of us can be, so here are a few tips to help get the biggest bang for your buck when going to bed!1. Sleep in

Having a busy day with work and errands and meetings? You aren’t alone my Friend!  Today I have 3 quick dinner solutions for you to use on those busy weeknights when you’re tempted to grab a less-than-healthy dinner! These dinners are both tasty and fitness friendly, so you can stay on track with your results. Go-To Quick Dinner #1: Honey Mustard Chicken 4 large bone-in chicken thighs, skin removed¼ cup Dijon mustard½ teaspoon minced garlic½ teaspoon dried marjoram1 Tablespoon honey Preheat the oven to 190 degrees C. Rinse the chicken and pat dry.Combine the

Holidays are coming to an end…Or maybe even over. Sticking to a healthy eating routine after having a bit of an indulge after the Holiday period can always be a bit hard.   Most of us want to eat healthy – we really do – but a single detrimental factor gets in our way

Pull-ups are cool and all

Our weaknesses should not simply be overcome but should rather be improved to match our strength.You are only as strong as your weakest link…we’ve probably all heard this a million times, but have you really sat down to think about what that means?Think of your ability as a chain…A good way to asses where your weakness might be is to dive deeper into Greg Glassman’s ‘World Class Fitness in 100 Words’ Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will

“ A snooze button is a poor substitute for no alarm at all.” – Stephen Hawking You know, most times than not by you hitting that snooze button you’re doing more harm than good in relation to becoming more productive. bit of Sleep knowledge… When we sleep, we go through numerous sleep cycles. These usually range from 90minutes – 2 hours. Right when you start to wake up your body gets out of these cycles and starts to go into “awake mode.” So ultimately, when you hit the “snooze” button for another 5…10…15-minutes

When it comes to lifting weights, there’s a time and a place to go light. And a time and place to go HEAVY! What I have found over my years of coaching is most people don’t really know how to lift weights heavy. There are really two perceptions of “heavy” that I have identified being expressed by humans. The first being “yeahhh that’s fairly heavy. I’m just going to stick with that.” This is probably the most common sentence used when strength days come around. But just remember what i said at the start… There is a

This probably has to be my favourite blog to date! Often we align exercise, training, or lifting heavy objects with all the disadvantages that come with it.  Such as; It’s really hard.It takes time.My body is sore during and after it.I’m in pain mentally and physically, etc. However, it’s not often we align training and lifting weights with all the benefits that come with. Without talking about all the physical benefits that you are probably already aware of that come with lifting weight and exercising. I want to dive in the deep end, and show you

Firstly. We  acknowledge and extend our appreciation for the Dja Dja Wurrung People, the Traditional Owners of the land on which we and the CFBD box stand upon. We pay our respects to Elders, past, present and emerging, for they hold the hopes of all Dja Dja Wurrung Peoples.  We are visitors on this country. Right now we are facing some very serious issues and within the last few hours they have hit the CrossFit community in a real bad way.  Given my lack of knowledge and experience in most matters of race,