So 2016 is coming to a close and what a year it has been. We have seen tremendous growth in terms of your ability & Fitness levels. From our seasoned members to our newer members you have
all made strides in 2016. We saw an uptake in you taking your hard earned CrossFit-ness and use it the outside world in Triathlons, Ultra long distance runs, swim events, rock climbing, team sports, rowing events, local CrossFit events. All to great success proving what we all know to be true. That good classical CrossFit takes your Fitness places & prepares you for life and it challenges.
Lets dig into some of what was a great 2016 on the Rooftop Of Dreams...
Strength levels have been steadily rising. Your techniques on the Olympic lifts also have seen great improvement which is resulting in super gains on these complex moves.
We saw many many new achievements in the Gymnastics realm too (you’re a well balanced bunch hey). Not only did we see many first pull ups, push ups, handstand push ups, etc. But we saw a HUGE amount of you join the Muscle Up club!! Some on the rings, she on the bar. Either way this milestone was super impressive to see fro you all. We have no doubt we will see many more occur in 2017!!
The CrossFit Open this year was awesome as we have so many of you with past results/histories with the Open so the improvement in your Fitness was evident for all to see. The friendly rivalry with some of you made the occasion all the more exciting and made for a great atmosphere. We even had a few Friday Night Lights go down for some of them which made for a cool occasion. The WoDs challenged you all in many different ways and saw you tackle these with great gusto. Some of the workouts maybe weren’t well received by the majority. 20 min AMRAP with overhead lunges anyone?!!! And we could tell you all were pumped to re-do that lovely Thruster/Burpee combo at the end!! We are really excited for the 2017 edition as we will have some more first timers at it plus there will be even more of you doing your 2nd/3rd/4th, even 5th Open!! Way to go!!
With the Open gone & with the cooler temperatures headed toward Melbourne you could be be forgiven for thinking that folks would go missing but it wasn’t the case at all! We got on with a decent strength progression on your back squats which ended paying massive dividends for the rest of the year with nearly everyone who took part getting brand new PR’s! Around this time too we had our 5th annual Decades Day (formally known as 80’s day). This was one of many occasions which showcased our amazing Community on the Rooftop. By opening the theme up to any decade the costumes were fantastic and the effort you put in show just how much you care about your gym here on Lonsdale St.
“Winter” (check those quotation marks!) was now in full stride but we weren’t going to let some “cold” temperatures get us down. Nope, we were going to see out the season with a month themed with “Hero WoDs”. These special workouts, which are by design tougher than your average WoD, gave us all some moments in which to brush off the little things like a bit of a chilly morning or some rain here & there. It challenged you all every single day for a whole month! We couldn’t be prouder for how you chose to meet these demanding efforts head on. Some of you even making the extra effort to attend every single day too!
Spring was now hitting and we could sense the longer, brighter times of summer were getting close. Mornings were starting to get lighter & the chilly temps were replaced with your very average Melbourne weather (with a sprinkling of the cold every time you thought you were clear of the winter times!).
A new Olympic lifting progression was brought in to hone in that technique & help improve your 1RM’s in the most complex of moves found in CrossFit programs. It was a detailed and fairly lengthy progression but was deliberate in doing that to give you continued exposure at the lifts at weights you are well aware you can lift. At the end this too proved to be successful. The new PR’s being met weren’t as extravagant as the power lifts like a squat but in these more technical lifts an improvement of 2-5kg is massive & shows you learnt a heap about how you execute them too.
The CrossFit Team Series (an official CrossFit online comp) saw us have two teams enter. They had to be fully committed to their cause with their being 4 WoDs released over two separate weekends & quite a few having pre-planned trips away too! Nonetheless we saw them tackle some really hard workouts but come out the other side stronger & more united than ever before. This in itself made their entry a resounding success. This is something we will look to expand upon the next time it rolls around in 2017.
Still in Spring & we had our annual in-house competition, The "WoD on the ROD Games” roll around for its 4th iteration. After the success of 2015’s partners event we decided to stick with this theme again. This time though we went same-sex pairs. We programmed what we know best, Classic CrossFit, and did it in a way proving to be all inclusive to every level of athlete thus embracing the ethos of the CrossFit & indeed the CBD Community. We felt it went down with tremendous effect and it saw everyone having triumphs along the way. Congrats to our winners on the days. Male winners Al B & Charith. Female winners Anna & Jac, & not forgetting our Spirit of the Games winners Justin & Tom B. Overall though it proved to be an awesome day on our Rooftop & for that we thank you.
Summer is now well within our sights and its around this time that we saw the muscle up club (mentioned earlier) really expand its member base! For a period of around 6-7 weeks we were seeing around 1-2 new muscle up PR’s each week! This was so awesome to see!! Aside from the massive achievement of each individual for getting the milestone what impressed us more after watching back the videos was the reactions of the people around that person. The cheers were so heartfelt & genuine. It was so nice as your Coaches to witness such kindness & camaraderie among you. You showed then in those moments, as you always do, that you care about your Community of friends you have made on the ROD. All Fitness aspirations aside this itself validates why the group setting of CrossFit gyms works so very well. #inspirational
Lastly we saw in the official start to summer and thus the end of 2016 was nearing. We decided to hit you up once again with a 12 days of CrossFit theme to see out your training for the year. Last year we went with just the “Girl benchmark WoDs” which was awesome, but this year we expanded our own net by including Hero WoDs & Famous Mainsite WoDs in the mix. This allowed us to give you a more well rounded 12 days experience & offer you the best chances of prospering and also being able to attempt all the 12 days! The nice by-product of this was the MASSIVE amount of PR’s that we saw met! You guys totally knocked it out of the park!!
All in all the year has flowed by and it was inspiring for us Coaches to watch you flourish. We look forward to hitting the ground running in 2017 & we have some exciting things to look forward to at CrossFit CBD.
Lastly a few thank you's from Susan & myself.
This gym doesn't just happen by itself or by us two. It takes a team of people to run the ship and keep it smooth sailing in order to offer you all the best service possible. We'd like to thank & acknowledge our fabulous team of Coaches who have taught you. They work tirelessly to bring you the best class experience possible. To Anneka, Brent, Caitlin, Crystal, Peta, & Steph thank you so much for your efforts. Thank you to our interns, Cera & Sim too who have been giving their time to the gym in order to learn how to become a great Coach.
And of course the gym wouldn't be what it is without you, our brilliant Community. Thank you for your continued support throughout 2016. Thank you for turning up and putting your best foot forward in doing what we ask of you, no matter how devilish it may have been! We look forward to working with you all in 2017 and helping you achieve your goals along the way!
Peace out guys! Heres to a fantastic 2016 & an even better 2017!!
The CrossFit Open this year was awesome as we have so many of you with past results/histories with the Open so the improvement in your Fitness was evident for all to see. The friendly rivalry with some of you made the occasion all the more exciting and made for a great atmosphere. We even had a few Friday Night Lights go down for some of them which made for a cool occasion. The WoDs challenged you all in many different ways and saw you tackle these with great gusto. Some of the workouts maybe weren’t well received by the majority. 20 min AMRAP with overhead lunges anyone?!!! And we could tell you all were pumped to re-do that lovely Thruster/Burpee combo at the end!! We are really excited for the 2017 edition as we will have some more first timers at it plus there will be even more of you doing your 2nd/3rd/4th, even 5th Open!! Way to go!!
With the Open gone & with the cooler temperatures headed toward Melbourne you could be be forgiven for thinking that folks would go missing but it wasn’t the case at all! We got on with a decent strength progression on your back squats which ended paying massive dividends for the rest of the year with nearly everyone who took part getting brand new PR’s! Around this time too we had our 5th annual Decades Day (formally known as 80’s day). This was one of many occasions which showcased our amazing Community on the Rooftop. By opening the theme up to any decade the costumes were fantastic and the effort you put in show just how much you care about your gym here on Lonsdale St.
“Winter” (check those quotation marks!) was now in full stride but we weren’t going to let some “cold” temperatures get us down. Nope, we were going to see out the season with a month themed with “Hero WoDs”. These special workouts, which are by design tougher than your average WoD, gave us all some moments in which to brush off the little things like a bit of a chilly morning or some rain here & there. It challenged you all every single day for a whole month! We couldn’t be prouder for how you chose to meet these demanding efforts head on. Some of you even making the extra effort to attend every single day too!
Spring was now hitting and we could sense the longer, brighter times of summer were getting close. Mornings were starting to get lighter & the chilly temps were replaced with your very average Melbourne weather (with a sprinkling of the cold every time you thought you were clear of the winter times!).
A new Olympic lifting progression was brought in to hone in that technique & help improve your 1RM’s in the most complex of moves found in CrossFit programs. It was a detailed and fairly lengthy progression but was deliberate in doing that to give you continued exposure at the lifts at weights you are well aware you can lift. At the end this too proved to be successful. The new PR’s being met weren’t as extravagant as the power lifts like a squat but in these more technical lifts an improvement of 2-5kg is massive & shows you learnt a heap about how you execute them too.
The CrossFit Team Series (an official CrossFit online comp) saw us have two teams enter. They had to be fully committed to their cause with their being 4 WoDs released over two separate weekends & quite a few having pre-planned trips away too! Nonetheless we saw them tackle some really hard workouts but come out the other side stronger & more united than ever before. This in itself made their entry a resounding success. This is something we will look to expand upon the next time it rolls around in 2017.
Still in Spring & we had our annual in-house competition, The "WoD on the ROD Games” roll around for its 4th iteration. After the success of 2015’s partners event we decided to stick with this theme again. This time though we went same-sex pairs. We programmed what we know best, Classic CrossFit, and did it in a way proving to be all inclusive to every level of athlete thus embracing the ethos of the CrossFit & indeed the CBD Community. We felt it went down with tremendous effect and it saw everyone having triumphs along the way. Congrats to our winners on the days. Male winners Al B & Charith. Female winners Anna & Jac, & not forgetting our Spirit of the Games winners Justin & Tom B. Overall though it proved to be an awesome day on our Rooftop & for that we thank you.
Summer is now well within our sights and its around this time that we saw the muscle up club (mentioned earlier) really expand its member base! For a period of around 6-7 weeks we were seeing around 1-2 new muscle up PR’s each week! This was so awesome to see!! Aside from the massive achievement of each individual for getting the milestone what impressed us more after watching back the videos was the reactions of the people around that person. The cheers were so heartfelt & genuine. It was so nice as your Coaches to witness such kindness & camaraderie among you. You showed then in those moments, as you always do, that you care about your Community of friends you have made on the ROD. All Fitness aspirations aside this itself validates why the group setting of CrossFit gyms works so very well. #inspirational
Lastly we saw in the official start to summer and thus the end of 2016 was nearing. We decided to hit you up once again with a 12 days of CrossFit theme to see out your training for the year. Last year we went with just the “Girl benchmark WoDs” which was awesome, but this year we expanded our own net by including Hero WoDs & Famous Mainsite WoDs in the mix. This allowed us to give you a more well rounded 12 days experience & offer you the best chances of prospering and also being able to attempt all the 12 days! The nice by-product of this was the MASSIVE amount of PR’s that we saw met! You guys totally knocked it out of the park!!
All in all the year has flowed by and it was inspiring for us Coaches to watch you flourish. We look forward to hitting the ground running in 2017 & we have some exciting things to look forward to at CrossFit CBD.
Lastly a few thank you's from Susan & myself.
This gym doesn't just happen by itself or by us two. It takes a team of people to run the ship and keep it smooth sailing in order to offer you all the best service possible. We'd like to thank & acknowledge our fabulous team of Coaches who have taught you. They work tirelessly to bring you the best class experience possible. To Anneka, Brent, Caitlin, Crystal, Peta, & Steph thank you so much for your efforts. Thank you to our interns, Cera & Sim too who have been giving their time to the gym in order to learn how to become a great Coach.
And of course the gym wouldn't be what it is without you, our brilliant Community. Thank you for your continued support throughout 2016. Thank you for turning up and putting your best foot forward in doing what we ask of you, no matter how devilish it may have been! We look forward to working with you all in 2017 and helping you achieve your goals along the way!
Peace out guys! Heres to a fantastic 2016 & an even better 2017!! 
