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    This ROD (Rooftop Of Dreams) blog is a source of good quality information designed to help all avid CrossFitters & aspiring CrossFitters alike in their own journey through Health, Fitness & Life itself.

    We aim to service & inform the Melbourne Fitness Community about all things health, fitness, lifestyle, & nutrition related. (Not forgetting CrossFit related too!).

    Guest Blog Post: Bich Jennings & How she managed to run a 100km Trail Run!!

    Foreword from Karl… Two months ago Bich took on an immense challenge and completed a 100km Ultra Trail Run!! It was a display of enormous amounts Fitness & mental strength. We were stoked for her and happy to have played … Continue reading

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    Blog Post: 7 Reasons To Keep Training (Consistently) Through Winter.

    7 Reasons to keep up your training on the RoD during the “colder” period. . Today we look at reasons why you SHOULD still be training consistently throughout these so-called colder months. Now that July is on upon us the … Continue reading

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    Blog Post: July Focus at CBD – Bulletproofing

    Focus throughout July. You may have seen our Blog Post earlier this week revealing what’s coming up over the next few months. If you didn’t happen to read that post click here & get the full low down. Let’s get into some … Continue reading

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    Blog Post: Whats Coming Up On The ROD This Winter!!

    What to look forward to at CBD this winter!   We are right in the mix when it comes to melbourne’s cooler weather. Some may see this as a time to “rug up” and hibernate so to speak. We get … Continue reading

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    Blog Post: Getting the best out of your “Murph” experience.

    This weekend see us tackle our annual go at the famous Hero Workout, “Murph”. Its one of the most famous ‘named’ workouts CrossFit has ever released. Arguably its one the hardest out there too. A big reason why its considered … Continue reading

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    Blog Post: The CrossFit Total. Key info

    Hi guys. We just wanted to put up a post to let you about this coming Monday 5th June Now as you know next week is s testing week with everyday having a Benchmark or named workout to gauge our … Continue reading

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    Blog Post: Testing Week – starting 5th June

    Welcome to “Winter” and all its glory!!! (note that “winter” is n quotations! This is Australia!). As you know we are about to hit the Hero WoD “Murph” on Saturday week (the 10th). Look out for another blog post released … Continue reading

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    Blog Post: Some Perspective Going into the Open (& how CrossFit CBD will run it this yr).

    The CrossFit Open is fast approaching us (This week folks!!). Wow where has that year gone?? Are you pumped for it?? We certainly are! We LOVE this time of year. But not for the reasons you may be thinking. (Note: … Continue reading

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    Blog Post: Class Wars! How will it work on the ROD?!

    So the CrossFit Open season is just about in full flow the world over. all of the 99% of avid CrossFitter’s out there are readying themselves for 5 weeks of testing, trying but most of all FUN times! If you … Continue reading

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    Blog Post: What is the CrossFit Open & Should I Enter???

    What is this CrossFit Open and should I do it?? ‘Tis that time of year again. Christmas has been and gone, you are back in the Box trying to work off all the excesses that “the most wonderful time of … Continue reading

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    Blog Post: New Year & Setting Goals

    It’s that time of year again. The time where we sit all bloated from the excesses of the holiday season reading through social media post after post about the latest greatest way to lose kgs or to cleanse with the … Continue reading

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    Blog Post: Recapping 2016

      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 … Continue reading

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    Blog Post: Should YOU do the upcoming Paleo Challenge??

    Its been a while between coconut waters for a Blog Post but we thought we would tell you a  bit about our upcoming Food Challenges. Spring is here & summer isn’t too far behind! Read on and see if you … Continue reading

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    Blog Post: Training in August… Do we have month for you!

    Some notes on the program and what to expect….. Well July (& with it most of Winter) is almost over. we have persevered over the past couple months in less than optimal weather conditions, BUT you got through it regardless! … Continue reading

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    Blog Post: Sunday Flicks Come Early! 2014 & 2015 Games Highlights

    Sunday Thursday Flicks   2014 “Dog Sled” 2015″Burden Run” WoDs The 2016 Reebok CrossFit Games has started already! Wow how quick a year can fly past us! The Teenagers & The Masters have been in their Competition for two days already, … Continue reading

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    Blog Post: Do you actually Use Your Fitness??

    Are you actually using your Fitness?? by Karl Nevin. . In the “Fitness in 100 Words”  (by CrossFit founder Greg Glassman) he ends the note with the following sentence “Regularly learn & play new sports” The CrossFit methodology was born … Continue reading

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    Blog Post: Sunday Flicks, 2011, 12 & 13 Games Vids

    Sunday Flicks (Apologies on late posting of this post. Issues with WordPress server throughout Sunday! again)   2011 “Dog Sled” 2012 “Double Banger” & 2013 “Burden Run” WoDs With the 2016 Reebok CrossFit Games starting in a matter of days … Continue reading

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    Blog Post: Sunday Flicks, 2009 & 2010 CF Games Vid Flashback

    Sunday Flicks (Apologies on late posting of this post. Issues with WordPress server throughout Sunday!)   2009 “Triplet” & 2010 “Amanda” WoD With the 2016 Reebok CrossFit Games just two weeks away we continue our look back at Games gone … Continue reading

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    Blog Post: The Importance Of Having Fun

    The importance of having fun With our 5th annual Decades Day coming up this Saturday it seems like a good time to post a little piece on the importance of having fun whilst all the while trying to chase Fitness … Continue reading

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    Blog Post: Getting your D! The Benefits Of Vitamin D

    Benefits of Vitamin D. With Melbourne’s colder weather now well and truly upon us the importance of getting enough Vitamin D is ever greater. Sure living in Australia you’d be forgiven for thinking that we are all swimming in the … Continue reading

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    Blog post: Sunday Flicks = 2007 & 2008 CF Games Vids

    Sunday Flicks   2007 CrossFit Games “Hopper WoD” & Trail Run Events. And the 2008 Games Highlights Long before Reebok got involved, long before the ESPN coverage, and the huge crowds at the Stub-Hub Centre in Carson, California CrossFit held … Continue reading

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    Blog Post: Foodie Friday = Paleo Bread & Butter Pickles.

    Foodie Friday !! Everyone loves some pickles with their burgers or theirs salads right? Well why not have a go at making your own batch of pickles to compliment your your evening meals meals at home? Better yet lets keep … Continue reading

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    Guest Blog Post: 3 Benefits of Mindfulness by Simon McEwen (aka ‘Red’)

    3 benefits of mindfulness Mindfulness as a mindset is picking up in popularity with countless blogs and articles detailing the benefits of adopting a mindful outlook in life. One way to build this habit is to find an activity where … Continue reading

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    Blog Post: 7 Reasons to keep training (consistently) through Winter

    7 Reasons to keep up your training on the RoD during the “colder” period. . “De-load” is over! (for this in on Saturday just gone you already know this!!). We are back on the wagon & ready to blast of! … Continue reading

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    Blog Post: Whats a “De-load”??

    Hello CBDer’s! How are we enjoying the crisp beautiful sunshine we are experiencing here in Melbourne town this week?? We wanted to take a few moments to keep you in the loop of whats a going on at the RoD … Continue reading

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    Guest Blog Post: “Finding Failure by B.Maggs”

    Coaches foreword. So as we wrap up our little look back on the past five weeks of this years CrossFit open we turn to one our long time members, Brendan, to share some of his thoughts & reflections on how … Continue reading

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    Blog Post: Looking Through The (Open) Keyhole. Part 5.

    Coaches foreword So the Open has now closed shop for another year. We are tremendously proud of you all for having a crack. You guys did so well it has us bursting with pride that you were willing to lay … Continue reading

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    Blog Post – The Open. Has. Closed. Where to now??

    First up Happy Easter to all!! We hope you had a pleasant weekend. Now that the 2016 Open is over we start to turn our attentions to where we go from here. That is often the $64,000 question! Well first … Continue reading

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    Blog Post: Looking Through The (Open) Keyhole. Part 4.

    Coaches foreword. So guys. Only one week left to go! Every year when this point rolls around we see a lot of faces looking somewhat jaded & tired of the whole experience (This is all after we hear the old … Continue reading

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    Blog Post: Looking Through The (Open) Keyhole – Part 3.

    Coaches Foreword – So three weeks in and things really got a shake up with this latest test of Fitness from HQ! The often ignored Bar Muscle Up made an appearance! Some peeps were joyful, theres not so much. what … Continue reading

    Posted in ROD | Comments Off on Blog Post: Looking Through The (Open) Keyhole – Part 3.

    Blog Post: Looking Through The (Open) Keyhole, Part 2.

    Here we are two weeks in. Every taking part in the CrossFit Open has spent the last couple days “leader-boarding”. Hitting refresh on their computer only to see their name drop another couple of places on the ladder. This is … Continue reading

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    Blog Post: Looking Through The (Open) Keyhole – Part 1

    Welcome to a mini series of blog posts on the 2016 CrossFit Open. We wanted to to take you inside the eyes & mind of another during these 5 intense weeks. Every Tuesday following the conclusion of the whole weekend … Continue reading

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    Blog Post: Guest Blog From Coach Steph…. Goal Setting!

    From Steph Bartlem (from her Blog Steph_Mlbn, go check it out!!)   Winston Churchill once said “success consists of going from failure to failure without loss of enthusiasm,” but I disagree. I believe that success consists of the sum of … Continue reading

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    Blog Post: The CBD No Excuses Challenge!!!!!

    THE NO EXCUSES CHALLENGE! . We all know how hard it is to maintain good food & lifestyle habits over the Festive Period. Party after party, social gatherings, seeing old friends and family, there’s always an excuse to tuck into … Continue reading

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    Blog Post – “New Year, New Offerings. #1: WoD tracking!!”

    NEW YEAR, NEW Offerings – PART 1 With the New Year now upon us (where did 2015 go?!?!), here at CrossFit CBD we have been working hard on lots of updates to our services & offerings to find new ways … Continue reading

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    Blog Post: How to survive (& thrive) the 12 Days of Christmas

      What an opportunity that lies before you right now. 12 days and 12 Benchmark “Girl WoDs”. Everyone loves it when a Girl WoD pops its head up! For some its a chance to re-test your Fitness and for others … Continue reading

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    Friday 17th October & Saturday 18th October

    Friday fun day folks! Wave 1; Week 2   Friday 17th October   Barbell. Dead Lift 3 Reps @ 70% 3 Reps @ 80% 3 + Reps @ 90% (This is the Max Effort set, aim for 12 reps +) … Continue reading

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    Thursday 16th October

    We are week 2 of the new cycle. If you don’t know what means head back to last weeks ROD posts to read an explanation on the system. Week 2 of the Wendler way sees us lifting for 3’s. The … Continue reading

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    Wednesday 15th October

    Accessory and recovery day. As important as training with purpose is, it won’t mean jack squat if you don’t support it with some accessory movement and of course that all important mobility! Constant training and lifting will only drive you … Continue reading

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    Tuesday 14th October

    Wave 1; Week 2   A): Barbell. Bent Over Row 5 x 5, Build load in first three sets then hold for final two. Notes: Keep the back tight, don’t let it round. No funny jerking manoeuvres. Bring the bar … Continue reading

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    Monday 13th October

    Monday the 13th… Garfield’s worst nightmare! Anyhow we are week 2 of the new cycle. If you don’t know what means head back to last weeks ROD posts to read an explanation on the system. Week 2 of the Wendler … Continue reading

    Posted in ROD | Comments Off on Monday 13th October

    Friday 10th October

    So this marks the start of a new “cycle” with the ROD Program.   Essentially over the next 12 weeks we will be working a progressional strength routine on the Press, Dead Lift & Back Squat in 3 “mini” 4-week … Continue reading

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    Thursday 9th October

    So this marks the start of a new “cycle” with the ROD Program.   Essentially over the next 12 weeks we will be working a progressional strength routine on the Press, Dead Lift & Back Squat in 3 “mini” 4-week … Continue reading

    Posted in ROD | Comments Off on Thursday 9th October

    Wed 8th October. (And Mon 6th & Tues 7th too!!)

    So this marks the start of a new “cycle” with the ROD Program.   Essentially over the next 12 weeks we will be working a progressional strength routine on the Press, Dead Lift & Back Squat in 3 “mini” 4-week … Continue reading

    Posted in ROD | Comments Off on Wed 8th October. (And Mon 6th & Tues 7th too!!)

    Friday 3rd October

     ** New ROD cycle starts next Monday 6th October **   Hello! Get ready for a LONG POST! LOL!! (Read through ALL of it if you’re interested). Throughout most, if not all of September we have only been posting ROD … Continue reading

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    Thursday 2nd October

     ** New ROD cycle starts next Monday 6th October **   Hello! Get ready for a LONG POST! LOL!! (Read through ALL of it if you’re interested). Throughout most, if not all of September we have only been posting ROD … Continue reading

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    Wednesday 1st October

     ** New ROD cycle starts next Monday 6th October **   Hello! Well it’s been a little while since our last ROD post so get ready for a LONG POST! LOL!! (seriously though, read through ALL of it if you’re … Continue reading

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    Mon 29th/Tues 30th Sept. Plus, Info on new cycle!!

     ** New ROD cycle starts next Monday 6th October **   Hello! Well it’s been a little while since our last ROD post so get ready for a LONG POST! LOL!! (seriously though, read through ALL of it if you’re … Continue reading

    Posted in ROD | Comments Off on Mon 29th/Tues 30th Sept. Plus, Info on new cycle!!

    Thursday 21st August

    Concentrate hard on your quality of movement. Always strive to move well and with virtuosity. Remember: “practice makes perfect, and perfect practice makes permanent”. As always please listen to your body. If it ain’t on, it ain’t on!! rest and … Continue reading

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    Wednesday 20th August

    Concentrate hard on your quality of movement. Always strive to move well and with virtuosity. Remember: “practice makes perfect, and perfect practice makes permanent”. As always please listen to your body. If it ain’t on, it ain’t on!! rest and … Continue reading

    Posted in ROD | Comments Off on Wednesday 20th August
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