UPGRADE YOUR TRAINING!
THE POWER OF FUNCTIONAL MOVEMENT
We are a licensed affiliate of CrossFit Inc.
We prescribe functional movement in high intensity training protocols to improve the athletic performance, health, and fitness of our members.
Our training sessions include strength training, Olympic lifts, gymnastic movements, and interval training. The group environment offers a friendly atmosphere where everyone is encouraged to achieve their best. All classes are run by nationally accredited coaches.
Our premium 650 square meter eastern suburbs facility boasts change rooms and showers, an infrared sauna, a spacious member break-out area, and a kitchen
abOUT THE WAY WE TRAIN
BACKED BY SCIENCE
We are driven to give our members the best hour of their day!
We coach, educate, and entertain a community of adaptive and resilient humans that encourage and support each other to keep improving (and do cool stuff on the weekends).
Every time you walk into our gym our coaches will have a workout programmed for you that will challenge you in many different ways. There will be different movements, different time domains (long, medium & short workouts) & different fitness modalities (cardio, weightlifting, gymnastics, etc).
The 10 General Physical Skills that we train:
The ability to gather, process, and deliver oxygen
The ability to process, deliver, store, and utilize energy
The ability to apply productive force
The ability to maximise the range of motion at a given joint
The ability to apply maximum force in minimum time
The ability to minimize the cycle time of a repeated movement
The ability to combine several movement patterns into a single distinct movement
The ability to minimize transition time from one movement pattern to another
The ability to control the body’s center of gravity in relation to its support base
The ability to control movement in a given direction or at a given intensity
Meet The Team
BA in Health & Physical Education
CrossFit Level 1
Teacher of Health & Physical Education
Why I Coach CrossFit
It was always my intention to begin coaching after my time of playing soccer had come to an end. I pictured myself heading down the path of being a soccer coach but CrossFit has changed that. I love that CrossFit can change the way you perceive exercise. I believe that with only a couple of sessions (sometimes one) in the right CrossFit gym, with the right coach and members that it can spark something inside people to want to improve themselves. As a coach I try to display my passion for CrossFit to continue to motivate and drive others to improve. CrossFit also has a perfect mix of fun and torture which keeps people coming back. Over the last few years I have witnessed first-hand how the CrossFit way of training has helped improve the lives of adults and teenagers (physically, mentally & socially) and as a coach it is a special feeling to be a part of that process.
CrossFit Level 1 Trainer
Cert III and IV in Fitness
Bachelor of Applied Science in Human Movement
Graduate Diploma of Education
My exercise background was traditionally in Footy and Basketball as well as cycling and distance running.
Why I Coach CrossFit
I have been training in CrossFit since 2013 and have been coaching since 2016. I am a secondary PE and Health Teacher by trade and am passionate about educating other about the benefits of developing and maintaining their health and fitness. For me CrossFit has become an extremely effective methodology for developing my own personal health and fitness as well and helping others to develop theirs.
Certificate III in Fitness
CrossFit Level 1 & 2 Trainer
AWF Club Coach
Masters of Technology (RMIT)
Founder of an e-Business supply chain automation company.
Cross-country mountain biking
Recent Sports Highlights
2019 Masters Weightlifting National Title M81 50-54
Why I Coach
The trust based relationship that a coach develops with his athletes is very rewarding and is key in being able to help athletes find the best version of themselves.
No other role has offered me as much opportunity to create positive impact in other’s lives. Coaching doesn’t feel like a job, and if it ever does I’ll know it’s my time to give it up.
Crossfit level 1 & 2 certification
Crossfit endurance certification
Certificate III & IV in fitness instruction
Lachlan’s relatively young age belies his veteran coach status amongst the group. He has coached for almost 10 years and has worked in some of the most successful CrossFit gyms in Victoria.
Lachlan is a firm believer that CrossFit is the most effective way to train. He is committed to delivering sessions that are challenging but always fun.
One of his many strengths is his understanding of how to ensure that everyone in his class gets a great training experience that is appropriate for their skill and fitness level.
Health and fitness have formed an integral part of John’s life from his earliest childhood memories competing in the Little Athletics programs from the age of 6 through to representing Carey Grammar in both Rowing and Athletics. Upon leaving school, spent many years working as a personal trainer and instructor at a variety of gyms and fitness centres throughout Melbourne during which time he also completed his VicFit accreditation (Cert 4 in Fitness).
Having trained in a variety of different strength and conditioning systems and methodologies across the years, John finally discovered CrossFit in 2013. Based on his belief that CrossFit is by far the most effective and well-rounded health system he had experienced to date, John completed his Level 1 CrossFit Coaching Certification. This has enabled him to combine his passion for strength and conditioning with his years of experience as both an instructor and personal trainer using the cutting edge systems and methodologies represented in CrossFit system to continue helping others find the best possible version of themselves.
What is Crossfit?
CrossFit is an integrated approach to fitness that builds strength and increases endurance with high intensity workouts that are adaptable to any level of conditioning. Rather than working muscles in isolation, CrossFit exercises involve the entire body, a method that gets balanced results much more quickly than traditional programs which separate the weight room from the aerobics studio. CrossFit workouts have been designed for marines and middle school kids, ultra-marathoners and ultra-couch-potatoes, grandmothers and grand masters.
What is a WOD?
The Workout of the Day, or WOD, is what CrossFit is all about. Each class is led by one of our qualified coaches and starts with a warm up to get your blood flowing and muscles ready for work. Next comes a skill/speed or strength session where you work on a particular lift or gymnastic movement to improve your strength and technique. Then the real fun begins with the WOD itself. These are intense workouts, usually lasting between ten and twenty minutes, designed to push your strength, cardio-respiratory fitness and endurance. Encouraged by the coaches and the rest of the group you will learn to push yourself, not in competition with anyone other than yourself. It’s hard work, and why many of the fittest people on the planet (in our opinion!) are CrossFitters.
What should I expect in a typical training session?
The CrossFit community is extremely supportive of all of its members. You should expect a friendly and welcoming atmosphere with many to turn to should you have any questions about the Workout of the Day (WOD). We typically start with 10 -15 minutes of light warm up and then perform the WOD. This can consist of anything from pushups, pull-ups, and squats, to rowing, dumbbells, and deadlifting. We borrow elements from every fitness program (weightlifting, gymnastics, track, rowing….) and blend them together to create a short, intense WOD that is greater than just the sum of its parts. Our specialty is not specializing…..we strive to be good at everything. You may be skeptical now, but after your first class, you will understand what people are referring to when they speak of their CrossFit addictions.
I’ve never lifted weights before…
Our coaches are here to guide you through your first CrossFit experience. They will take care to make sure you are performing the exercises safely and effectively and answer any questions you might have. You can take up our 2 classes for FREE* offer and get started with our Intro class where you will learn the technique for the 9 Foundational movements of CrossFit.
How many sessions should I attend each week?
If you are new to CrossFit then we suggest that you start out with 3-4 classes a week, but it really depends on your muscle soreness & recovery. Once you get into the swing of it we recommend roughly 5 days a week. The more you are willing to fully commit, the faster you will reach your goals. Our coaches will be there to guide you and make sure that you scale appropriately so you will not get mentally and/or physically overwhelmed.
What should I eat?
Lean meat and vegetables, some fruit, nuts and seeds, little starch and no sugar. Most in the CrossFit community follow this, the “Paleo Diet.” The Paleo Diet is about quality of food. Many also follow the Zone Diet, which is about quantity (carbs, to fats, to protein proportions). Eating Paleo foods in Zone quantities, therefore, is often recommended. Think simple first though…..eliminate all sugars from your diet, then all processed and refined carbohydrates, then eliminate dairy. Your diet should consist of mainly meat and veggies. If you can stay consistent 80% of the time then you are light years ahead of the average American. Ask your trainer about nutrition and they will be happy to explain further. The important thing to remember is not to get overwhelmed. Simply taking that first step of playing an active, rather than passive, role in your nutrition is key!
Will the coach write me a diet plan?
No. Our coaches are neither dietician’s nor nutritionists therefore they will not write personalized dietary plans. But if you follow CrossFit’s basic principles of “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat” and incorporate some of the Paleo/Zone Diet’s principles you’ll be off to a great start.
But I’m too fat…
All CrossFit workouts are scaleable & attainable for everybody and every body type. Some of our members have lost 20 kilos or more since starting at CrossFit Blackburn. Never put off starting a fitness program because you feel too heavy though we do advise you always consult your doctor or health care provider before beginning any exercise program.
But I’m too skinny…
All CrossFit workouts are scaleable & attainable for everybody and every body type. Doing CrossFit will make you stronger over time. We all have to start somewhere so it’s best not to compare yourself to others and the weights they are lifting. Focus on your own achievements and the strength and muscle will come.
Will I be the only girl at the gym?
No, a large percentage of the members at CrossFit Blackburn are female. Women are finally catching on that they won’t bulk up if they do CrossFit. Bulking up has to do more with your genetics and your diet. In a lot of ways, CrossFit takes the bootcamp craze to another level. Women who sweat it out at normal bootcamp classes are being drawn to CrossFit as most are curious to see if they can take their functional fitness to the next level. Maybe you’re one of them?
How can I pay for my membership?
CrossFit Blackburn has two options for membership…
- Weekly unlimited* (*one class per day) membership. This is via direct debit and is ideal if you are planning to come two or more times a week. There is NO minimum commitment and you can suspend your membership at any time at NO cost (minimum 2 weeks suspension, 2 weeks notice required). We don’t take cash on a weekly basis, direct debit is the easiest and best option.
- If you think you’ll be coming around once a week then a 10 Session Card is ideal. It is valid for 3 months.
Please see our membership fees page for pricing information
Can I get refunds on my membership?
No, unfortunately we can’t refund either membership. If you are planning to go away or not come in for a period of time (minimum two weeks) you can suspend your membership at no cost. All you need to do is send us an email 14 days in advance for all suspensions and cancellations to ensure this happens in time for you.
Can I pay for 6 or 12 months upfront?
Yes, we offer a 10% discount if you pay upfront for 6 months and 15% if you pay for upfront for 12 months.* *To be paid upfront in one transaction. Minimum suspension is 2 weeks. Maximum suspension for 6 months is 4 weeks total and 12 months is 8 weeks total. No additional discounts apply.
What are all the acronyms?
- AMRAP: As Many Reps (sometimes Rounds)as Possible
- ATG: Ass to Grass
- BP: Bench press
- BS: Back squat
- BW (or BWT): Body weight
- CFT:CrossFit Total – consisting of max squat, press, and deadlift.
- CFSB: CrossFit Strength Bias. A program developed by Jeff Martin and Darrell White, explained here. You’ll need a CFJ subscription.
- CFWU:CrossFit Warm-up
- CLN: Clean
- C&J: Clean and jerk
- C2: Concept II rowing machine
- DL: Deadlift
- FS: Front squat
- GHR(D): Glute ham raise (developer). Posterior chain exercise, like a back extension. Also, the device that allows for the proper performance of a GHR.
- GHR(D) Situp: Situp done on the GHR(D) bench.
- GPP: General physical preparedness, aka “fitness.”
- GTG: Grease the Groove, a protocol of doing many sub-maximal sets of an exercise throughtout the day
- H2H: Hand to hand; refers to Jeff Martone’s kettlebell “juggling” techniques (or to combat).
- HSPU: Hand stand push up. Kick up into a handstand (use wall for balance, if needed) bend arms until nose touches floor and push back up.
- HSQ: Hang squat (clean or snatch). Start with bar “at the hang,” about knee height. Initiate pull. As the bar rises drop into a full squat and catch the bar in the racked position. From there, rise to a standing position
- IF: Intermittent Fasting
- KB: Kettlebell
- MEBBMaximum Effort Black box, term coined by Mike Rutherford. Search the forum for it. Originally laid out in one of the early Performance Menu issues.
- KTE: Knees to elbows. Similar to TTBs described below.
- MetCon: Metabolic Conditioning workout
- MP: Military press
- MU: Muscle ups. Hanging from rings you do a combination pull-up and dip so you end in an upright support.
- OHS: Overhead squat. Full-depth squat performed while arms are locked out in a wide grip press position above (and usually behind) the head.
- PC: Power clean
- Pd: Pood, weight measure for kettlebells
- PR: Personal record
- PP: Push press
- PSN: Power snatch
- PU: Pull-ups, possibly push ups depending on the context
- Rep: Repetition. One performance of an exercise.
- Rx’d; as Rx’d: As prescribed; as written. WOD done without any adjustments.
- RM: Repetition maximum. Your 1RM is your max lift for one rep. Your 10 RM is the most you can lift 10 times.
- SDHP: Sumo deadlift high pull (see exercise section)
- Set: A number of repetitions. e.g., 3 sets of 10 reps, often seen as 3×10, means do 10 reps, rest, repeat, rest, repeat.
- SPP: Specific physical preparednesss, aka skill training.
- SN: Snatch
- SQ: Squat
- Subbed: Substituted. The CORRECT use of “subbed,” as in “substituted,” is, “I subbed an exercise I can do for one I can’t,” For example,if you can’t do HSPU, you subbed regular pushups. Sadly, many illiterate posters get this backward, and claim that since they can’t do HSPU, they subbed HSPU for pushups. D’oh!
- TGU: Turkish get-up (See exercise section)
- TTB: Toes to bar. Hang from bar. Bending only at waist raise your toes to touch the bar, slowly lower them and repeat.
- WO, sometimes W/O: Workout
- WOD: Workout of the day
- YBF: You’ll Be Fine (liberally applied in spray form)
Courtesy of CrossFit Inc
Will I get big and bulky like a bodybuilder?
No it’s really not that easy to put on lots of muscle mass. However if you train the WODs hard, and eat right and get lots of sleep, you will definitely gain lean muscle, lose fat, and yes over time, you can build some muscle mass with the crossfit protocol.