CrossFit
Community
It is not your traditional gym atmosphere. It has been said that the strongest bonds are made when you suffer together. If that is true, you’ll make the best friends you’d ever had here.
Coach
Expertise in coaching is our promise to you. Our coaches are continually looking to improve their teaching skills and become more well-rounded. Our coaches are passionate about CrossFit AND helping our members improve. With our members depending on us for results, we strive to be the best coaching staff we can be.
Fitness
We cater for every fitness level, age, shape and size. Our workouts and our programming are scaled to meet every level. We aim at elite fitness in all 10 of the physical skills. We don’t want you to just be strong and have stamina, but also power, speed, flexibility, coordination, agility, balance & accuracy. You are certain to get into the best shape of your life.
FEATURED CLASSES
EXPERT TRAINERS
OUR PRICING PLAN
Coach Trudy @trudmac has lived a rich & diverse life, during which she has collected a myriad of
different tools & accreditation’s for her fitness coaching tool belt. Being the humble & down to earth woman she is, she keeps her successes quiet- which is why we’re going to happily spill the beans on her behalf.
Her story began when she was just five years old. Her kindergarten teacher suggested her mum put her into gymnastics to stop her doing handstands in story time, three weeks into gymnastics she received an award that said “Future Olympian” a defining moment that dramatically altered the course of her life. In that moment she dedicated herself to this goal, 11 years later she qualified for the 2000 Sydney Olympics.
She quit gymnastics at 16 to live a “normal life” only to get bored, pretty quickly. She then joined an aerial skiiing program for ex-gymnasts. Just before she qualified for the Winter Olympics she suffered an injury, forcing her to have a break & re-examine her path forward.
She then went on to join the world renowned Cirque du Soleil, which Trudy saw as “a reward for all my hard-work & dedication during my gymnastics & skiing years. I was so lucky to travel with Cirque Du Soleil for 6.5 years” she explains.
During this time she also studied Pilates in London through international Pilates (now called Sampson Pilates) Trudy has now been a Pilates teacher for 11 years.
She also has her Yin and Hatha Teaching Certificates.
Trudy loves @crossfitwoolgoolga because “of the amazing people that come through the door. This community is incredible. Not only are they loving & supportive,but they also understand movement & know how vital it is to their health & happiness. Throughout my career as an athlete, performer & now a mother of two, I know first-hand how beneficial yoga & Pilates really is for mental & physical well-being. When you find a job that doesn’t feel like work, I think you’re kicking life goals!! “
Trudys top fitness tip:
There is Balance! Rest, recovery & self-nourishment is just as important as putting in the effort at training.
We are so fortunate to have Trudy teaching here. She is a wealth of knowledge & genuinely cares 🤍
A little recap of the Torian Pro.
Last month Steve Pitsis was one of five people invited to compete in the prestigious Torian Pro weekend long competition. Steve was against the best of the best in all of Oceania, in the 55-59 yr old division.
There were six events designed to test each athletes strength, fitness, skills, agility and mental toughness.
Steve went bloody hard and gave each event his absolute all. Even two events featuring machines and equipment he’d never before used (with only ten mins before hand to familiarise himself- he still gave it a red hot crack) Resulting in him coming 3rd in four events, 5th in one event and 6th in one event.
When asked how he felt about his performance Steve responded: “I was pretty happy with how I competed and managed myself. I went into it without any injuries and left without any either. At my age that is always a big bonus.”
When asked what’s to come Steve responded “I’ll train consistently, in a smart and sustainable way, have fun and hopefully not get any injuries. I’d love to have another crack [at the Torian Pro] next year, but for me it’s more about longevity, being healthy and fit enough to have a great quality of life than it is to win competitions, they’re just secondary benefits”
Steve was completely humbled by the overwhelming support he received from the Woolgoolga CrossFit and wider Community, with people going up to QLD to cheer him on, the people watching the live streams of his events and all the comments and well wishes.
We were so proud to have Steve Pitsis (the Bull) representing us and look forward to seeing how he goes next year with a solid year of training under his belt.
Well done Steve, you did us all proud!
The principles of health and fitness in just 💯 words.
There is no need to over complicate things. Follow this guide and you will see massive results. We guarantee it!
Cartwheel relay for gymnastic warm-up💪🤣👏
Really just wanted to see @beau.pearce9 do cartwheels🤣🤣
#crossfitwoolgoolga #community #gymnastics #fun #cartwheels
We thought we’d do a fun post to start the week.
Type in the comments “my coach has banned me from using the chalk because...”
And let your phones predictive text finish the sentence for you.
It should be a good laugh to start our week off right. 😂
Happy Monday legends
As CrossFitters we are constantly working out and strengthening the bigger, surface level muscle groups within our bodies. Making it much harder to connect with, have awareness of and condition those smaller, more subtle, deep core and stabilising muscles that reside behind and between those main muscles.
Coach Trudy has an phenomenal ability to articulate and explain the Pilates movements and series, so that you can easily tune into, and have an embodied experience of the specific sensations present when correctly strengthening those deep core muscles.
Pilates will support your CrossFit regime as it works on strengthening those “behind the scenes” muscles that often get forgotten and neglected (when neglected - can result in a weak core, bad posture, injuries and over compensation by larger muscle groups)
Pilates classes this week are as follows:
▪️Monday 10am-11am
▪️Wednesday 5:15pm- 6:15pm
▪️Saturday 8:15am-9:15am
Why not diversify your training regime and try a Pilates class this week.
There are so many incredible mental, and emotional benefits to being part of a positive, and empowering community.
They say you become like the people you hang out with, which highlights the absolute importance of spending time with people who inspire you, people who make you feel good, people who celebrate your successes, people who hold you accountable and to a high standard, the people who lift you higher. Life is all about growth, and this is certainly an environment that fast tracks and supports that. growth. 🤍
Your health is your greatest wealth and asset.
Regular exercise, eating well, getting quality sleep, and adequate hydration- are all ‘preventative health measures’ allowing us to be proactive rather than reactive when it comes to our health and happiness. Helping prevent illness, injury, disease and discomfort in the body.
A greater level of health and fitness = less money spent on medications, medical bills, specialist appointments and excess in private health insurance.
Taking the time to exercise makes you a happier, more focused, more motivated and more productive worker.
Making exercise a priority makes you a better partner, parent, son/daughter, sibling, student, coworker, neighbour and friend.
Giving you greater quality of life and longevity, to really make the most out of your precious time here.
Which is why the money you’re spending on your gym membership is an investment.
An investment in your health.
An investment in your happiness.
An investment in your career.
An investment in your relationships.
An investment in your future.
Giving you a greater level of physical, mental, emotional and social wellbeing.
More energy to spend quality time with family and friends, to chase your success, to make more money and to really enjoy it.
Health is a long term investment. The dividends are paid in not only the quantity of time but also the quality of it.
At CrossFit Woolgoolga, we will soon be offering portable, location independent CrossFit.
Basically, we pack our big trailer full with all the equipment you could possibly need and more, one of our phenomenal coaches drives out to meet you/your team, to run your personalised CrossFit Class in the location of your choice.
Ideal for;
▪️Schools
▪️Workplaces
▪️Sports Clubs
Gone are the days of organising a bus to transport your group to us. Let us save you travel time and money by bringing the gym to you.
For more information enquire Via direct message.
Bring Your Baby Fitness & Conditioning Class.
This class is specifically designed to support parents of little ones.
The class is a combination of;
👶🏼Pilates - targeting pelvic floor, deep core activation & stability.
👶🏽Fitness Conditioning
👶🏻Total Body strengthening
👶🏿Mobility and stretching
The purpose of this class;
Repairing and restrengthening the body post partum.
Balancing out the body by strengthening the opposing muscles to those used constantly when caring for your baby. As a means of injury prevention, improving posture and overall strength and conditioning.
Re-strengthening the pelvic floor and healing abdominal separation.
Giving you a rush of positive endorphins, and a chance to get out of the house and socialise with other likeminded parents.
This class is suited to all fitness levels, body types and abilities.
The whole class can include and incorporate your baby (if they’re awake) making it a nice bonding experience for you both.
Thursday’s 10-11am
Class capped at 12 parents.
We’re really keen to support our local parents so please tag a local parent in this post, so they’re aware of this awesome new class.
Class is coached by Trudy who is a yoga, Pilates and fitness instructor, and mother of two.
The reason most people quit before achieving their long term goals is that they lose motivation and give up.
This deflating scenario can be avoided if we have a solid, compelling and emotionally charged reason WHY.
A compelling reason “why” helps hold us accountable. It empowers us to do what we said we’d do, long after the mood that we said in has passed.
When we have a compelling, emotionally charged and inspiring reason for doing something, it gives our actions and habits a greater sense of purpose, and meaning making us in turn more likely to want to dedicate ourselves to them. Inspiring us to get out of bed each day with enthusiasm.
Life gets busy, and it can be easy to fall off track and lose our sense of dedication and motivation...... especially as the days get colder. But when we make the effort to constantly remind ourself of our reason “why” it helps to keep us on track. That reason “why” becomes our North Star, guiding our thoughts and actions, keeping us aligned and on track.
Make some time to clarify your reasons why;
💪🏽Is it to lose the extra stubborn weight?
💪🏽Is it to maintain a positive mindset and healthy mental/emotional state?
💪🏽Is it to have greater longevity, health and happiness to dedicate to your kids and/or grandchildren?
💪🏽 is it to give you the strength and good form to do your job well
💪🏽or perhaps you want to be a good role model and instill values of fitness, health and happiness in your child
What ever it may be, dedicate some time to formulating some clarity for yourself as to why it’s important to you.
A LITTLE CHAT WITH COACH VICTORIA
Over then next few weeks we’ll be featuring each of our CrossFit Woolgoolga Coaches to get to know them a little better, and gain some fitness insights from them.
First up we have Coach Victoria.
Vic is an extremely knowledgeable coach, with a back ground in Physiotherapy she is an exceptional support for members recovering from injuries, as well passionately educating on the importance of good technique, and scaling to help avoid injuries. She is a positive and vibrant woman. Just being in her presence makes you want to be better. We are lucky to have her and her amazing energy at CrossFit Woolgoolga.
What is it that you love about CrossFit?
“I have always participated in fitness and as a physiotherapist believe that physical activity should be incorporated into our daily lives. The constantly varied functional movements of CrossFit appeal to me because they keep things interesting. I enjoy coaching CrossFit because it allows us to explore different aspects of fitness and the movements are infinitely scalable making it accessible to everyone.”
How has CrossFit helped you personally?
“This photo is of me about one year ago. The CrossFit methodology has given me the physical and mental strength to deal with the toughest year of my life. The CrossFit community has provided support, understanding and a happy space for me to workout and forget things for a moment. The methodology will help me recover, the community makes it easier.”
What should everyone know about CrossFit?
"Saying you are not fit enough for CrossFit is like saying you are too dirty to take a shower"
Do you take the time to stop and consciously celebrate your achievements? or do you tick a goal off the list, and then just automatically push forward onto the next one?
SUCCESS WITHOUT FULFILMENT, IS THE ULTIMATE FAILURE.
Read that again and really take it in... Success without fulfilment is the ultimate failure.
Next time you achieve something you’ve been working towards, whether it be in the gym or in life in general, be sure to take some time to reflect and to acknowledge the time, dedication and energy you’ve put in. Pat yourself on the back, make time to be proud and to wholeheartedly celebrate your success.
Acknowledging your success can fuel motivation to push forward. It will help build positive associations, strengthen empowering neural pathways and beliefs in your mind that will become the foundation for your future successes.
The whole purpose of striving is to feel a sense of fulfilment, pride and joy. To rob yourself of these feelings is doing a great disservice to yourself and makes all the effort and time you put in pointless.
Celebration, will help evoke a positive mindset that’s needed to stay on track with your future goals.
So next time you achieve something, big or small, make some time to reflect and to celebrate.
We’d love to see some epic new PB’s on the black board wall in the box. We always love helping celebrate your CrossFit successes with you.
We are privileged to highlight @anikalearoyd one of CrossFit Woolgoolga’s sponsored budding professional athletes. Anika has chosen to supplement her cricket training with CrossFit as a means of improving general fitness, strength and overall athleticism.
Anika is an incredibly talented cricket player. She is contracted with both the NSW Breakers (the NSW women’s team playing in the Women’s National Cricket League) and the Sydney Thunder (playing in the Women’s Big Bash).
Anika started CrossFit 3 years ago in the cricket off-season and noticed a huge improvement by the time the next season rolled around. “Not only could I run faster, I could hit and throw the ball further and harder. As well as noticing a massive difference in my all-round fitness.” Explains Anika.
Not only is Anika a very talented sportswoman with incredible tenacity, vigour and natural athleticism, but she is also a really good human and an absolute pleasure to be around.
This brilliant young woman has already achieved so much, we are excited to follow along and support her journey to come. Keep your eyes peeled people, as she goes from strength to strength. This young woman’s future is bright to say the least.
We love @trueprotein ...hence why we personally use, highly recommend and confidently sell it in the box.
We’ve put a lot of time, energy and effort into our research, in the hopes of finding the best and most superior quality Protein Powder to support our personal training, CrossFit goals and lifestyle in general- and we seriously can’t go past True Protein.
It is blended with new Zealand grass-fed whey protein isolate. It contains only natural flavourings and has no extra fillers or nasties. Not to mention it tastes really bloody delicious.
Not all protein powders are made equal, True Protein WPI is superior in that it has 90% protein making it ideal for lean muscle growth & recovery.
It is easily digestible due to the bioavailability of the whey protein isolate. It also has a rich amino acid profile making it ideal for us CrossFitters.
Our first hand experienced of this Protein Powder, is that it has made a noticeable difference in our recovery, energy levels, strength, muscle growth and feelings of overall health and vitality.
Grab some from our shop (which works out cheaper than buying it online) and give it a go for yourself. We’re pretty confident that you won’t be disappointed💪🏽
Reminder: You get what you work for, not what you wish for.
It is your daily actions, repeated consistently, over a period of time that brings your wishes and desires into fruition.
You’ve got to show up, and do the work to reap the rewards.
Unfortunately there are no shortcuts or magic pills.
In the end it’s your action, your effort, your dedication, your sweat, and your commitment that makes it so much sweeter and more worthwhile.
What action can you take today that will move you closer towards your goal?
Go out and make it happen, you are worthy of fulfilling your greatest desires.
Reminder: You get what you work for, not what you wish for.
It is your daily actions, repeated consistently, over a period of time that brings your wishes and desires into fruition.
You’ve got to show up, and do the work to reap the rewards.
Unfortunately there are no shortcuts or magic pills.
In the end it’s your action, your effort, your dedication, your sweat, and your commitment that makes it so much sweeter and more worthwhile.
What action can you take today that will move you closer towards your goal?
Go out and make it happen, you are worthy of fulfilling your greatest desires.
Have you tried our Pilates classes? If not you’re seriously missing out.
Benefits of Pilates;
✔️ improved flexibility & mobility
✔️strengthens core stabilising muscles
✔️ enhances muscle control
✔️greater body awareness
✔️greater support for the core muscles
✔️improves posture
✔️injury prevention
✔️aligns bodies overall structure
✔️supports the joints
✔️fine tunes movement patterns
Pilates is a low impact, precise and controlled form of exercise, that works the deeper, smaller stabilising muscles that form the support system for your larger moving muscles. The reason we’ve incorporated it into our box timetable is because it will greatly benefit and compliment your CrossFit training.
Pilates classes are held -
🔸Monday’s 10-11
🔹Wednesday’s 5:15-6:15pm
🔸Saturday’s 8:15-9:15am
Come and give it a go. Remember to book in as the Pilates fills up fast!
Have a great day.
Our CrossFit Woolgoolga MEMBER OF THE MONTH for May is a young woman who epitomises discipline and stickability. There really is no magic pill or shortcut to greater strength and fitness. The only option is to show up and do the work. It takes time, consistency, determination, effort, strength of character, dedication and focus. Britt Morgan exudes all of these qualities and so much more.
She shows up for the 6am class consistently and gives it her absolute all. No excuses, she turns up, and works hard.
When asked what it is that motivates her each day, her reply was “I only want to progress further in my fitness and gain more strength, I know that if I keep going and stay motivated, that’s when I’ll see results!”
Britt loves “being able to train alongside such awesome people as well as smashing out a good WOD, it’s the perfect way to start my day”
It’s been such a pleasure watching her progress, get stronger, fitter and more confident in her abilities. To see her enter the open was the icing on the cake. You’re an inspiration to many Britt, thanks for the joy you bring into the box. We are very proud of you!
As everyone seemed to enjoy the last recipe we posted, we thought we’d share another favourite healthy dinner idea for you to give a go this week. Packed with good carbs, protein, alkalising greens, good fats, vitamins and minerals. It’s a super quick, whip together meal. That’s equally as delicious as it is convenient.
SALMON STIRFRY
Ingredients:
2 fillets salmon (skinned & sliced 1cm thick)
2 bunches broccolini
2 zucchinis, sliced into strips
1 bunch Chinese broccoli
100 g snow peas, trimmed
4 cloves garlic, crushed
1 thumb-sized piece of ginger, grated
1 lime, 1/2 juiced, 1/2 wedged
2 tbsp tamari
1/2 tsp sesame oil
1 bunch fresh mint
1 bunch fresh coriander
1 sprig shallots
1 tsp chilli flakes
1 tsp coconut oil
1 tsp maple syrup
4 tbsp pepitas
2 tbsp sesame seeds
Cooked Rice of your choice
Method:
1. Heat coconut oil in large pan, add broccolini, zucchini, Chinese broccoli, ginger & garlic. Fry until tender.
2. Add in 1.5 tbsp tamari, 1 tsp maple, juice of 1/2 lime and 1/2 tsp sesame oil, and snow peas, fry for a minute until caramelised, set aside in a bowl & cover until needed.
4. Add 1 tsp coconut oil, sear, salmon. Turning, until golden brown. Once golden colour, add 1/2 tbsp of tamari, fry for 1 minute to caramelise, turning salmon again to coat both sides.
5. Serve with cooked rice, top with chilli flakes, pepitas, lime wedges, shallots, coriander, sesame seeds and fresh mint leaves.
(Makes 4 serves)
Tag us in your creations
Vegans/vegos can sub out the salmon for tofu
✌🏼 happy cooking ✌🏼
Recipe inspiration came from a similar recipe from NutraOrganics