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Member of the month March 2017

Monday, May 1st, 2017

Chris member of the month March 2017

Chris is our member of the month for March. This guy has been such a quiet achiever. He has accomplished so much but always seems to fly under the radar. This guy deserves to be acknowledged for all his hard work and the progress he has made. Not only for the last month but since day one.

Well done, Chris. Your hard work is paying off. Just imagine where you will be in another year from now? Keep up the awesome work 🙂


When and Why did you start training here with us at CrossFit MSD?

I started at Crossfit MSD November 2015. I was dissatisfied with a gym where the personal trainer did not have my fitness as his priority. Then I heard about Crossfit MSD that was not like any other gym, instead, they use functional base training to build bodies as the machines and I was intrigued. I wanted to build confidence, accelerate my fitness and feel and look better overall. I like challenges and Crossfit MSD certainly seems to offer these in abundance.



What have you achieved since training with us at CrossFit MSD?

Since starting training with Crossfit MSD, my fitness level has elevated and I can now lift heavier weights than I had ever imagined. My fitness skills overall have improved such as handstand push-ups, legless rope climbs just to name a few. Also, my confidence has grown in my own abilities.



Who is Chris away from the box?

Away from the box, I am an ECA (carer) at a Nursing Home and I like to kayak, play basketball, explore, fish and travel. I am very family orientated and my two year old daughter Skylar means the world to me.



Tell us a fun fact about you?

A fun fact about me was that I started playing basketball when I was five.



What are your goals for next year?

My goals for next year are to attain muscle ups, complete more prescribed weights in workouts, gain more muscle and to strengthen my ability in fitness skills.


Member of the month February 2017

Thursday, March 9th, 2017

Chelsea member of the month Feb 2017

Chelsea has been a member at CrossFit MSD since the early days. Before we even had our own gym and we used to kick it at the PCYC.

I feel she deserves this award for so many reasons. She never complains, never makes excuses, shows up every day and is always so willing to help others. She doesn’t do the classes, but I see her trying to still get involved in the community and the simple fact that she hasn’t really missed a day of training since she started is amazing. Not many people can say that they have committed to a training program for nearly 5 years or so.

Well done Chels, you are such an inspiration to all. Keep being awesome!

When and why did you start training with us here at CrossFit MSD?

I started Crossfit in 2012. I had only just dating Dale now my husband who was doing CrossFit at the time at the old PCYC and one day he took me to try it. I wasn’t real keen and would only turn up when Dale was on his four days off work. It then got to a point where I guess I could say I was addicted haha and haven’t stopped since. Crossfit is now a huge part of my life and its something that just happens in my everyday life without a doubt. I have always been a sporty individual and this is why I enjoy CrossFit because it involves lots of fitness.

What have you achieved since training with us at CrossFit MSD?

Since training at MSD, I have followed many different programs many that are for competitive athletes. Following these programs have allowed me to prepare for competing in competitions which I have done many. Some comps I have managed to do relatively well in.

In 2014 I made the move to Sydney where I trained CrossFit also which I made the team to go to Regionals to compete which was such an amazing experience.

Who is Chelsea away from the box? Work, hobbies, family life, etc

Recently got married 

I am full time Rehabilitation Nurse at the NWRH currently doing a Clinical Nursing Consulting role.

I have two fur babies Waldo and Stella who are very active and love to keep us on our toes.

Love the outdoors, swimming, kayaking, bushwalking anything active 

Tell us a fun fact about you?

I have an identical twin so don’t be fooled

What are your goals for the next year?

Keep training hard and link some muscle ups, become more of a gymnast  and

Make a team to get to regionals 🙂

CrossFit Open Schedule for 2017 season

Monday, February 13th, 2017

The Open starts on Friday the 24th and will go for 5 weeks.

During the Open, there will not be a workout programmed Friday or Saturday as we will be putting this time aside for everyone to do the Open.  If you aren’t doing the Open and you come to training Friday in the morning, we will just create something for you to do on the spot. If you come in the arvo or Saturday, you will just do the CrossFit Open workout, even if you aren’t competing. If you are competing Friday arvo but would like to come in the morning, just do some easy mobility and movement. Be sure to take Thursday as an “easy day”. If you are competing Saturday, take Friday as a rest day but try to come in and move (row, AB, mobility etc) so you aren’t sluggish the next day. Talk to Maso if you aren’t sure what to do during this period.

If you aren’t doing the Open and you come to training Friday in the morning, we will just create something for you to do on the spot, so please come to training, don’t miss a day. If you come in the arvo or Saturday, you will just do the CrossFit Open workout, even if you aren’t competing. If you are competing Friday arvo but would like to come in the morning, just do some easy mobility and movement. Be sure to take Thursday as an “easy day”. If you are competing Saturday, take Friday as a rest day but try to come in and move (row, AB, mobility etc) so you aren’t sluggish the next day. Talk to Maso if you aren’t sure what to do during this period.

If you come in the arvo or Saturday, you will just do the CrossFit Open workout, even if you aren’t competing. If you are competing Friday arvo but would like to come in the morning, just do some easy mobility and movement. Be sure to take Thursday as an “easy day”. If you are competing Saturday, take Friday as a rest day but try to come in and move (row, AB, mobility etc) so you aren’t sluggish the next day. Talk to Maso if you aren’t sure what to do during this period.

If you are competing Friday arvo but would like to come in the morning, just do some easy mobility and movement. Be sure to take Thursday as an “easy day”. If you are competing Saturday, take Friday as a rest day but try to come in and move (row, AB, mobility etc) so you aren’t sluggish the next day. Talk to Maso if you aren’t sure what to do during this period.

If you are competing Saturday, take Friday as a rest day but try to come in and move (row, AB, mobility etc) so you aren’t sluggish the next day. Talk to Maso if you aren’t sure what to do during this period.



Fridays the gym will open at 3:30pm – 6:30pm. Come in during this time to complete your CrossFit Open WOD.

On Saturday the gym will be open from 7am for you to complete your Open WOD. Arrive between 7-8:30am so we can get you sorted.

If these times don’t work for any reason, you can get it done by Tuesday morning at the latest but it’s your responsibility to get your score in on time and arrange a judge.


For anyone who wants’s to see Maso actually exercise, and not just tell you what to do, I’ll hit my workout Saturday morning around 9-9:30.


I can’t wait for it guys, it’s going to be a lot of fun.

If you have any questions, talk to a coach. We are happy to help you out.


Member of the month for January 2017

Friday, February 3rd, 2017

elyse member of the month Jan 2017

The member of the month for January 2017 is Elyse Hatchard.

This chick has been crushing it ever since starting with us a bit over 3 years ago. She shows up EVERY DAY, and it’s why she is the bad ass she is now.

When she began training with us, she was super lanky, could barely do an air squat or a push-up and the 15kg barbell was a struggle. We actually started her with PVC pipe on her pressing progressions. Fast forward to now and she is one of the strongest chicks in the gym. Doing handstand pushups, strict pull ups, squatting 100kg and pressing a crap load more than that PVC haha.

It’s fair to say we are all proud of how far you’ve come mate. Keep kicking ass.

When and why did you start training with us here at CrossFit MSD?

I started training here just over 3 years ago.

I choose CrossfitMSD simply because I saw it pop up on looked and sound cool, and like 80% of the female population, I wanted to ‘tone up’ haha.

Plus I had friends tell me I’d hate it and not stick to it so naturally, I decided I’d do it and prove them wrong!
What have you achieved since training with us at CrossFit MSD?

All sorts of things! Big and small, obvious and not so obvious!

My fitness flexibility and strength has slowly but dramatically improved. I can now do many things I never dreamed I’d be able to do! Making the finals in the partner comp with Sam last year was a massive achievement, one I was so scared but excited and completely stoked about!

BUT in saying all that I still think my biggest achievements have been less of the physical side and more on the personal side. Crossfit has given me a better and much healthier mindset towards my body. I have more confidence and now look at food as fuel for my body, not something to avoid in case it make me fat.

Crossfit is something I can do for myself and it gives me a sense of individual accomplishment which is the best feeling of all.
Who is Elyse away from the box? Work, hobbies, family life, etc

Elyse is a simple human.

I’m a hairdresser, I come from a big family of  7 and at the moment I live in Somerset with my 2 fur babies.

I love baking and making my friends and family full of sweet treats.
Tell us a fun fact about you?

Ahhhhhhhh haha my arms are way out of proportion.. My arm span is longer than I am tall which makes my dance moves ridiculously hilarious and terribly great!
What are your goals for the next year?

My goal for the year is to continually turn up so I can learn more. That way I can keep making little improvements which soon add up to bigger and better achievements!

If I consistently do the best I can do, I’m happy!

Member of the month, December 2016

Tuesday, January 24th, 2017

Copy of Simon and Alison members of the month for October


Andrew Lomas is the member of the month for December 2016.

In our opinion, this guy has deserved this from day #1. Lomas is a workhorse. Never gives ups, always shows up, never complains, motivates others and does all the right things ALL THE TIME.

You deserve it mate. Well done and we look forward to sharing this year with you and helping you achieve your goals.


When and why did you start training with us here at CrossFit MSD?
I started CrossFit about 4 months ago. I started to improve my fitness for myself to become bigger and stronger.

What have you achieved since training with us at CrossFit MSD?
I have become a lot quicker in all movements. Still, have room for improvement but day by day I’ll do what I can.

Who is Lomas away from the box? Work, hobbies, family life, etc
I am a carer for my stepdad and I pick up work when I can in between. Hobbies would be rugby going for bush walks and anything that involves having fun I have a beautiful daughter who is 8 turning 9 in March between Mia and my partner id be lost without them.

Tell us a fun fact about you?
I’ll tell you a secret……
I love food

What are your goals for the next year?
To master all movements and make big gains 2017= bigger and stronger

Member of the Month, November 2016

Tuesday, December 6th, 2016


When and why did you start training with us here at CrossFit MSD?

I started Crossfit at the end of September 2016 after a friend Elyse Hatchard recommended I try it.  I had been out of the fitness arena for around 18 months after playing hockey for 10 years then around 2 years of various fitness/dance classes.  I was looking for something different but challenging and at the same time concerned about my ability as i had become quite unfit.  I found myself suffering with physical issues due to being unfit.  During the trial period I found Mason and the team (Lucy and Ty) very welcoming and encouraging.  The first thing I noticed was how friendly everyone was and the atmosphere felt good without any ‘wanna bees’.  I really liked the concept of training at your level and ability and being able to gain ‘personal’ goals.  If something is beyond your capability there is always a scaled down version to fit you.  I love that the program is different every day.

What have you achieved since training with us at CrossFit MSD?

I have achieved lots of little gains and changes to my flexibility and have learned new fitness skills and techniques.  I could not do a full squat or touch my toes and never dreamed that I would ever Deadlift my own body weight plus some. These are all achievable now. I am not a morning person however I challenged myself to go to morning classes due to work commitments and now I am awake before the alarm goes off and attend 5 mornings a week most of the time. I sleep better, work better and go to bed earlier.

Who is Lisa away from the box? Work, hobbies, family life, etc

I work part time as a Financial Assistant with Mancell Financial Group.  This is a new job for me having been there only 18 months.  Previous to this I had 12 years of admin roles with State and Federal Government departments. I used to play hockey but that is now replaced with Crossfit.  My husband and I have done quite a bit of travelling and really enjoy seeing and experiencing different cultures and lifestyles and plan on many more trips. I am an amateur photographer and love to photograph our travels along with nature and landscapes. I have 2 adult aged children – a son who lives nearby and a daughter who lives overseas.  I also work in a voluntary capacity for a clothing making business based in Cambodia owned and managed by my daughter. I provide artwork printing specifications to the printers for their customised printed clothing items.

Tell us a fun fact about you?

I ride a Suzuki Intruder 250CC motobike.

What are your goals for the next year?

Keep coming to Crossfit and continue to chip away at gaining more strength and flexibility and to overcome some of the fears I have with the lifting of weights.  To go on another overseas holiday. To complete a Diploma of Business Administration that I started in 2015
Well done, Lisa. You have been kicking ass since you started and seem to only be getting better each week. Keep up the good work.
Be sure to reach out to her to let her know what an awesome job she has been doing, too.

Members of the Month for November 2016

Thursday, November 3rd, 2016


This month we are acknowledging two of our awesome members. These guys come into the gym together, every day and have been improving in leaps and bounds. They haven’t done anything special this month but the reason we are awarding these guys is because over the last 12 months, they have been doing all the right things, every single day and we thought they deserved to be highlighted for their awesomeness. So, I lie, because doing all these small little things each and every day is something special. What I’m trying to say is that their effort has been constant and 100% every month. They are just being highlighted this month for all their hard work.



When and why did you guys start training with us here at CrossFit MSD?

Well, I (Ali) started in Feb 2015 with the goal of becoming a better (fitter) middle aged person, and you all looked to be really enjoying yourselves when I came to check it out.

What have you achieved since training with us at CrossFit MSD?

I can safely say I am stronger and fitter than when I first began and made many amazing friends. I never thought I would be able to snatch, overhead squat, clean and jerk, climb a rope, do a handstand push up and do pistols. My mind boggles when I stop to think what I have achieved. But there is so far to go still.

Who is Alison away from the box? Work, hobbies, family life, etc

I love to spend time with my awesome family, whether it be camping, hiking, fishing, watching a movie on the couch or laying out on the deck checking the stars out. Family is everything!! I spend most days of the week working in the office at Somerset Primary School with 370 odd kids.

Tell us a fun fact about you?

Fun Fact!!! – I love to have a good giggle….

What are your goals for the next year?

By this time next year, I hope to have the confidence in my abilities to enter a crossfit competition other than the open. I am getting better with that but still have a way to go, I keep stretching the benchmark.


When and why did you guys start training with us here at CrossFit MSD?

I (Simo) started in April 2015 after coming to see throwdown of 15.5 at the box between CrossFit MSD and the Strongroom,  it looked like awesome fun and a great way to get fit.

What have you achieved since training with us at CrossFit MSD?

I am so much stronger and fitter than I have ever been. I can do things I never thought I would be able to do like deadlift twice my bodyweight and overhead squats.

Who is Simon away from the box? Work, hobbies, family life, etc

I like to fly fish, camp, hike, spend time with my girls and enjoy a nice cold beer. I currently work as a welder making dangerous goods stores

Tell us a fun fact about the both of you?

Fun Fact!!!! I like to make everyone laugh – even when I’m trying to do double unders!!!!

What are your goals for the next year?

I would like to be able to do handstand push ups , linked toes to bar, double unders and improve my overhead squat.

I’m so proud of you guys….. Setting a great example to everyone out there on what you can achieve when you work hard for it. I look forward to seeing where you guys are at in 12 months from now.

Member of the month September 2016

Monday, October 10th, 2016


The member of the month for September 2016 is, Christian. This kid has been working hard for a LONG time. Shows up daily, works hard, does as he is told, listens to feedback and applies it daily. It’s no wonder this guy crushed the WOD each and everyday.

I love that until he reads this and sees this picture on the social medias, he was tricked by his mum and dad. They told him the questions he had to answer were just a survey for Maso, hahaha.

When and why did you start training with us here at CrossFit MSD?
I started in mid January 2016.
Mum and dad were nagging me so I went to a trial week to shut them up and I really liked it! I’ve always enjoyed
fitness and CrossFit seemed interesting and challenged me.
What have you achieved since training with us at CrossFit MSD?
My overall fitness and endurance has improved. I am finally starting to get double unders and I can now do
toes to bar and rope climbs. I have improved my strength and my olympic lifts drastically and I’m proud to have
hit three figures on my back squat, deadlifts and cleans.
Who is Christian away from the box? Work, hobbies, family life, etc
I’m 15 and I’m in grade 9. I am the eldest of 4 children. I work at Cold Rock and I enjoy keeping fit and playing soccer
and Fifa.
Tell us a fun fact about you?
Well… Christian actually doesn’t know anything about this! His mum and dad tricked him into thinking he was just answering some questions for a survey for Maso *:P tongue
What are your goals for the next year?
I would like to become fitter and stronger. I would like to achieve good academic results to finish out year ten. I will be
working towards getting my license. CrosssFit wise I would like to see more improvement, particularly on my snatching and muscle ups. I would like to become more fluent with my double unders.
How has CrossFit changed your life?
I have gained more confidence and become fitter and stronger. It took a fair bit of convincing for me to even come to the trial week but I am glad that I did *:) happy

Member of the month for August 2016

Tuesday, September 6th, 2016

Grant Kelly member of the month, August.-2We have decided to start doing a ‘member of the month’ to highlight someone who has been crushing it in their pursuit to awesomeness.

This month we have selected, Grant Kelly.  He is a regular at the 10am class, and to be honest, made my decision pretty easy. He has missed a total of 2 sessions in 3 and a half months.

There are many other members at the box who are worthy of this title, but for now, let’s acknowledge Grant’s hard work.


When and why did you start training with us here at CrossFit MSD? 

I started training early June, just on three months ago. Giving CrossFit a go was always something I had considered trying but would always find an excuse not to…too busy at work, not enough time, to macho, don’t like wearing lycra too often, looks too hard etc. Actually, I think I was beginning to find an excuse to avoid any type of exercise. I had a membership to one of those 24-hour gyms but the convenience of being able to go at any time meant that I would push a workout back to later in the evening and then lack the motivation to go choosing a nice warm bed instead. I’m not sure if it was when the scales starting to push the 100kg mark, realising I had to sit down to put my shoes on or that it hurt to do simple things like stand up from a chair that made me do something about it. I knew that I needed to do something and I was never going to get any results on my own and the whole going to the gym lifting weights was getting very dull and repetitive. My wife was enjoying her club atmosphere and training so I was thinking maybe that’s what I needed. I walked through the door at crossFitMSD and never looked back.


What have you achieved since training with us at CrossFit MSD? 

Since starting I’ve dropped 10kg and massively increased my range of movement. Three months ago I used to have to get down on one knee to get something out of the fridges at work or lower myself into a chair. Now I squat with my arse to the floor and touch my toes. I still have a long way to go with flexibility, core strength, endurance, co-ordination, actually…everything still needs work. But that’s half the fun, there is always a new challenge 


Who is Grant away from the box? Work, hobbies, family life etc? 

Grant away from the box is family and work, my two main priorities in life. Any spare time is filled with a whole range of things. If it involves either a backpack, pair of shoes, bike, water, snow, beach, mountain, board or boat I’ll give it a go. Always looking to try something new. Never a master of anything but always willing to have a crack. When time appears and the sun is out I love good BBQ, wood fired pizza and a beer with family and friends 


Tell us a fun fact about you? 

Fun fact about me…. Not sure really. I speak pretty openly so if you want to know something about me just ask.


What are your goals for the next year? 

My goals for next year are to keep improving and go as far as I can in CrossFit, including getting that first elusive muscle up. I used to do a lot of athletics as a youngster so if I can get back into it I’m thinking of hitting the Aussie masters next year.


How has CrossFit changed your life? 

CrossFit has given me a chance at a fit and healthy lifestyle again. My weight and health were definitely heading down the wrong path. I needed a new routine and something outside of work to go and do. The trainers, the members, the new mates, the box, the atmosphere, the lack of egos, the encouragement, the ever-changing workouts all make it easy to rock up every session. I eat better, I sleep better and I’m glad I walked in the door and started. Wish I had done it years ago.


Thank you for sharing your awesomeness with us at the box. We look forward to training together in the future and hoping to see the entire Fish Frenzy crew training with us too, lol.


Baby steps to achieve your goals

Tuesday, September 15th, 2015

So you want to get fit, lose weight, get jacked, run a 10km (insert goal here) etc. You are unsure on where to start so you dive right in and radically change your diet, your exercise, your supplements you take etc. You go from nothing to everything overnight because you know what you want and you’ll do what it takes…. Then after 1 week, maybe 2 you fall of the wagon for 1 day, which turns, into 2 days and before you know it, you aren’t doing anything again and you are back to where you started. Sound familiar?

Well, here is how you can fix it. Take “baby steps”.

Take it day by day. It’s as simple as that. Commit yourself to showing up to the gym 4-5 days per week. This should be your first priority. The rest will take care of its self. Once you can prove that you can do that, then you can add in a few other baby steps (changing your diet, looking at your supplements, etc). Don’t get to caught up with having to do everything. By taking small baby steps daily, it will lead into big long-term changes.

Off topic to fitness but how do you think the company Apple got to where they are now? Did they just one day magically create an iphone and they become an instant success? Hell no. They started very small, slowly building up what they are capable of doing, taking small steps to further advance their technology/business/marketing and now, they are fucking kicking ass.

Back on the topic of fitness: I get it, you want to look better naked now or you want to be the strongest/fittest person in the world, well it’s not going to happen over night but if you take baby steps each day, It can happen. You just need to keep chipping away and not fall of the wagon to early.

So to sum this up, we aren’t saying you shouldn’t change your diet and exercise at the same time, but most times this ends in failure. You are better to focus on one small thing at a time and then add other things when you are ready. We believe that you’ll get better results by adding in small changes which in the long run, add up to massive changes.

This goes for everything else in life. If you are unsure on how to achieve whatever it is you are trying to achieve take baby steps. Think, what is the first thing that needs to be done that will bring me closer to my goal. Don’t focus on the things you can’t yet do because they aren’t important in the early stages.

Do that one small thing and then look for the next step. Before you know it, you are able to see that thing you have been trying to achieve and will have a better, clearer picture on how you are going to get there.



How Kelli Kaine lost 12kilos in 4 months (Athlete Testimonial)

Wednesday, September 2nd, 2015

Kelli kane

















Athlete testimonial by Kelli Kaine

 “I couldn’t rate Crossfit MSD, the coaches and atmosphere more highly.

Mason has absolutely changed my life in a positive way.

It’s so much more than exercise, it’s accomplishing goals day in and day out, lifting heavier, running faster and doing things you never thought could be possible and it all becomes a way of life I don’t think in my 29 years have I ever been this excited about working out.

I’m now 12 kilos lighter since starting 4 months ago but most importantly feeling fit, strong, healthy and have way more energy.

The coaching advice is one of a kind where you are supported all the way through every aspect of your training and is honestly like having a personal trainer.

Always approachable, supportive and encourage the shit out of you.  

Crossfit MSD all the way.”


Words can’t explain how proud of her I am. She deserves to be acknowledged for her hard work.

So how did she achieve these results?

She showed up everyday, did what we asked of her, put in 100% on each workout and she even said she didn’t change her diet to much. She just stuck to the training plan and got amazing results. We are now going to sit down together, grab a coffee and get her nutrition dialed in. The results then will be scary.

If you want to learn a little bit more about what she has actually been doing in the gym contact me by email or you can book a FREE trial class by following the steps on the top left hand side of this website.



5 reasons why you should lift weights (note: Ladies won’t bulk up)

Tuesday, August 25th, 2015

This is going to be a very quick and short post on why you should be lifting weights.


1- People who use weight training as a part of their program are going to be able to more burn calories and fat while you sleep. Sounds simple, but those who look fit and athletic are generally those who lift weights and this is what keeps them looking leaner. So go pick up a barbell and speed up your metabolism.

*Note that ladies won’t get “bulky”. You may gain a few kilos to start because your body is using muscles you haven’t used before but this is going to allow you to burn more fat and get in better shape and keep that body you have worked hard for. Your whole body will change so don’t get caught up with the scales.


2- Lifting weights will improve your sleep quality. This will have positive effects on your bodies ability to build muscle, burn fat, have more energy on a day to day basis and just feel all-round amazing each day. And lets be honest, who doesn’t like a good nights sleep?


3- Lifting weights will build your bone density. Studies show that those who lift are going to have stronger bones as they age. This will decrease your risk to fracture when you have a fall. You could even say that lifting weights will help you age better. Do you think a 70 year old who can squat over their body weight will do as much damage if they had a fall compared to someone who isn’t even strong enough to stand up out of a chair with ease?

Lifting weights and being strong makes you harder to kill!


4- The right types of weight training will help you build functional range of motion and core stability which will help you be more durable and injury free. You’ll achieve a better quality of life and will be able to continue to do all the things that you enjoy to do on a daily basis.

Yes, you are going to be “sore” from training but this soreness is good. It means that you are earning your fitness. I’d personally rather have muscle soreness than not being strong and functional enough to fight against a zombie apocalypse.


5- Strength training will have a massive effect on your self-confidence. Fitter and stronger people are generally more confident. Confidence is sexy and will help you on a daily basis. It will help you make new friends, excel at work, be more fun and you’ll personally feel better about yourself. You’ll also be able to keep stress at bay from picking up heavy objects.


So, what type of training should you be doing? Start with full range of motion squatting, deadlifting, pressing, heavy rows and pull ups and push ups.

If you have any questions, don’t hesitate to ask.

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A letter/testimonial by Leanne Stokes (CrossFit MSD member)

Tuesday, August 18th, 2015

Dear Mason
It has been almost 12 months since I walked into your box with unknown expectations, and during that time have now found myself willingly attending at least 5 days a week unless I am out of the state, even then, if I have been away on extended holidays I have managed to find a Crossfit box and worked out with them. Globally every box has the same vibe, it’s so awesome.
I once spoke with you and you asked me what my goals were… and I still really don’t know, but I did really want to learn to do kipping or strict pullups, deadlift 100kg, do a wall climb or handstand pushups do more than 1 Toes to bar in 12 minutes ?, not really, but that’s because I couldn’t do them. I amaze myself as to how excited I get on actually achieving these movements, though my kips are still not pretty.
Generally I have a gym membership and use it for 3 months before I go on holidays to get into some sort of shape, which was my original reason for turning up in August 2015 as I was going on holidays in January, so after this time, what was my goal?
I still don’t have any set goals (but hope to run in the Burnie 10). as it has now become part of my day, rain snow or shine and whilst I find the WODs and lifting challenging, I do not find anything I really dislike except perhaps kettlebell swings.
I find myself some days at work wondering why I am doing this as my legs and shoulders hurt and it’s an effort to move and I think there is no way I could possibly workout tomorrow, but the alarm goes off, I get up and rock on in for another morning of exercise, and so it repeats. Your words are “just get used to it”. Well I still haven’t but some days are better than others and I so don’t want to say, “I’m too old for this”.
I have thoroughly enjoyed these 12 months and have met some wonderful people, I love the inclusion and the comradery from all who attend; from those who are beginners to experienced competitors of all ages. And how encouraging they are even when you are the last to finish, or pressing a 15kg bar over your head.
I would like to thank you for your assistance, advice and coaching over the last 12 months and I am looking forward to what I will be achieving in the next 12 months, perhaps wacky Wednesday to go along with Happy Tuesday!!
I would also like to congratulate you on your professionalism and enthusiasm you bring to your business

Kind Regards
Leanne Stokes


5 tips to get lean

Tuesday, August 11th, 2015

Although it may not seem like it, summer is fast approaching. We only have 3 more weeks of winter left (YAY). With that said, it won’t be long till it’s beach season.

Here are 5 tips that will help you get lean leading into summer.


#1: Start eating a diet rich in protein. By doing this you’ll be fueling your muscles (which the more muscle you have, the more fat your body can burn). Also there are 10 essential amino acids that your body needs to be healthy and function 100%. These are essential because your body can’t make them so we get them by eating protein.

If you are unsure what to eat you can email me and I’ll help you out for free.


#2: When it comes to your training you need to start lifting heavy things. Lifting weights will help you build lean muscles, which will help you burn fat. You should focus your attention to bigger more functional lifts like squats, presses, deadlifts, cleans, etc. The leanest people are generally strong and they are strong because they lift weights.

* Ladies won’t get bulky I promise you (you simply will not train hard enough to look like the female bodybuilders and you won’t be taking testosterone hormones)


#3: HIIT (high intensity interval training) or CrossFit style workouts. We want to get your heart rate up but not just a boring long 30min cardio machine session. You’ll get results by doing short high intensity cardio sessions. We do this by using everything from lifting weights, moving our bodies, running, rowing, jumping etc. There are so many variations to how this can be done.

Research shows that doing 8-15min high intensity cardio sessions has a better impact on your ability to strip fat and get lean than just running for 30min. Also, running for that long is boring.

*Long cardio sessions may be boring, but they are also good for your general health but shouldn’t be done as your only means to getting fit and healthy. At CrossFit MSD we give you the right mix so you aren’t confused.


#4: Don’t stress. (Easier said then done I know but chill out a little)…

Stress sauses a lot of straight up nasty things to happen to your body. It increases certain hormones, which can halt fat loss and increase fat gain, it can make you sick and may make you feel like giving up completely.

It’s hard to eliminate personal stresses but you can stop stressing about your fitness goals. Just take it step-by-step, day-by-day. Stay true to the journey and stay the course. By getting in a good workout on the days you don’t feel like it will make you feel good about yourself.


#5: Drink lots and LOTS of water. Aim for 3-4 liters per day. The only fluids you should be drinking are water and some coffee and tea without sugar. Avoid juice, sodas etc. These are full of calories and will convert to fat straight away. By drinking lots of water you are keeping your body hydrated and functioning the way it should.


Take these 5 tips and put them into practice. The real secret is just staying consistent. If you have an average day, move on and get back to it the following day. Remember a river doesn’t cut through a rock because of it’s power but it’s persistence and consistency.


If you have any questions, please feel free to email me


Lastly if you would like to book a FREE trial class to see what CrossFit is all about click on this link to book a time that suits you.