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Inside The Box: CrossFit Victus

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Inside The Box: CrossFit Victus

Basics

Box Motto: “Manner of Life”
Location: Unit 3, 17-25 Lake Albert Road Wagga Wagga NSW 2650
Website: www.crossfitvictus.com

Q&A’s

– How did CrossFit Victus get it’s start?

At the time I was running a personal training business out of a local gym. My methods were of a functional fitness nature and in 2009 a mate got me to start doing crossfit workouts with him. CrossFit was still quite raw and it was a cool and exciting time. I knew it was time to get in my own space and a CrossFit affiliate was a natural progression. The business model and general image of a CrossFit Affiliate at that time suited my style perfectly.

– How has CF Victus evolved since then?

There has been a huge change in CrossFit since our inception. Crossfit was relatively unheard of back then and hadn’t really made its own name within the fitness ranks. It was very much just a version of functional fitness. Now days, CrossFit is everywhere and owning an affiliate can be big business with state of the art equipment and facilities, and big money for sponsored/ professional athletes.

– Why “Victus?”

I wanted a name that was unique, and grabbed attention. “Victus”, by latin definition means livelihood, living, manner of life, subsistence, way of life. All these words sum us up perfectly.

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– From what you hear, what is the biggest misconception about CrossFit?

That it’s too hard!

– What do you love about coaching?

Seeing people achieve goals, whether it be fitness, weight loss or something more specific, its definitely the most rewarding feeling. Knowing you’re contributing to someone achieving genuine happiness is pretty awesome. Also simple things like seeing a members face light up when the get their first muscle-up or pull up, or get a PB. There’s a lot to love about Coaching.

– What is your community like at CF Victus?

Amazing! Although we train hard, its all about having fun. We dont take it too seriously and are very social. Theres always something happening around the box, whether its an inhouse comp or social event. We spend a fair amount of time together and are all great mates. Its an awesome group of people.

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– How do you program for your CrossFit classes?

We work on a 5 week cycle and also use a levels based programming structure. We program for GPP and find our members to be very well rounded athletes, with an even skill base across all the disciplines.

– Describe your typical CrossFit class structure.

We begin with an explanation of the WOD as discuss what we’d hope to be achieved during the session. Then onto a general group warmup, followed by some more specific drills. We are quite particular about technique so we then have a skills session to ensure everyone is on top of the movements, then onto the workout. We finish with a group stretch.

– What makes a great CrossFit member?

Someone who is patient, and not caught up with comparing themselves to others. Healthy competition is great but not at the sacrifice of technique or the risk of injury. Being Coachable is also important. Those who listen to their coaches and use the advise they receive always progress the fastest.

-What makes a great CF coach?

Enthusiasm, knowledge, patience and someone that leads by example. And to quote Tye Arnett, remembering that being a coach is a position of responsibility and service, not of privilege and power. A good coach must also be empathetic and relate with a members physical, mental, and emotional state and adjust the training accordingly. He/she can see when someone needs pushing and when they need support or encouragement.

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– What’s your favorite piece of equipment at CF Victus?

Definitely the bars and plates. I enjoy picking things up!

– Not all CrossFit boxes are created equal. In your opinion what are the most important qualities of a CrossFit box?

An awesome environment. People should be busting to get in to your affiliate to train, either when they first wake up or after a big day at work. You want your affiliate to be a place your members can come and be coached by great staff, in a great facility, surrounded by friendly/motivating people.

From a Business perspective its all about professionalism. From your social media presence, the cleanliness of your affiliate, the way you and your staff conduct themselves and attention you give to your members. Many small things will set you apart from the others.

– What is CF Victus’ special sauce?

I truly believe the community environment we have developed since our inception has made us unique. Our members are the reason CFV is such a special place. I just laid the foundation, and my staff and I steer the ship. Building a successful affiliate isn’t rocket science; I Just think about a place i’d love to be a member of, then i tried to replicate that place on a daily basis.

– What would you say to motivate someone who lives a sedentary lifestyle?

Don’t be afraid of failure. Fear of not succeeding is the biggest reason people wont start in the first place. Its a cliche but its only failure if you give up. Their will be ups and downs but thats ok. Be honest and take a good look at yourself. Find out what you truly want, whether its worth making changes to get it, and do what needs to be done.

– What are the steps to get started at CF Victus?

We run a ‘Free intro to CrossFit’ session each week. A forty five minute session in which we have a chat about what CrossFit is and how and why it works, teach a few simple movements then give the participants the opportunity to experience a short WOD. From there, if they wish to continue, its on to our elements program, then into the daily classes.

– For those who want to check you out, how can they find you?

At our website – www.crossfitvictus.com, our FaceBook page – www.facebook.com/CrossFitVictus or by following us on Instagram – @crossfitvictus.

Thanks to Mark Edis (Coach/Owner) from CF Victus for giving TWL a rundown on his great facility and community out there in Wagga Wagga!


Video Creds: CrossFit Victus

 

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CrossFit Games Athlete Interview: Rees Machell

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CrossFit Games Athlete Interview: Rees Machell

Now that the 2015 CrossFit Games are over and the dust has settled, TWL was lucky enough to catch up with the fittest teen in Australia– Rees Machell. Snagging fifth worldwide in the teen Open and a podium third place finish at the Games in the 16-17 year-old division, we expect Rees will be a blast to watch in the upcoming 2016 CrossFit season.

Read on to find out more about this incredible up and coming athlete:

– How did you get introduced to CrossFit? 

Before CrossFit I raced motocross and played rugby league in Tumut. I received a back injury in league which stopped me from racing and footy until I had fixed it.  From there I started strength training at a globo gym, then decided I needed fitness, strength, power, speed etc so I decided I would try CrossFit. I’ve never looked back since.

– Hobbies? What are you doing when you’re not CrossFitting?
Riding dirt bikes, driving buggies up the bush with my good pal Little Lukey McMahon and waterskiing in the summer. Anything active!

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– What was your favorite 2015 Open WOD?
Probably 15.5, regardless of the teen weight it hurt… But I felt pretty strong in that workout.

– What was your favorite Games WOD?
“Amanda”

– What did it mean to you to make it to Carson?
Like a lot of hard work had paid off, and an awesome experience awaiting me. Was unreal!

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– How’d you like California? Did you get to explore much after your big victory?
California was a cool experience, the weather was too good. We didn’t explore too much after the competition as we couldn’t afford to stay too long. It was a sudden event and was hard to build up enough funds to stay long, but we did watch the Individuals- which was so awesome.

– Who’s your CrossFit idol?
Going to have to say Rich Froning, no doubt. Works hard and is humble.

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– Whats your least favorite movement?
Used to have a few but I worked on them, got better at them and now I love them! Most of the time was a few overhead exercises though.

– Walk us through a day in your life: What do you eat? When/How long do you train?
Leading up to the Games I trained 2-3 times a day. In the morning around 6:30 AM and in the afternoon around 4:30PM then sometimes lunch time aswell. At the moment I eat a lot of starchy carbs and whole meats as much as possible everyday because I’m trying to put on weight.

– What’s next? CrossFit Games 2016?
This was my last year being able to compete as a teenager, next years goal is to make it to Regionals. So, a whole lot of work!

– What are 3 items that are always in your gym bag?

My lifters, tape and protein powder.

– Plug time and shout outs!
Shout out to Little Lukey McMahon and the rest of the McMahon boys Josh and Aydan for teaching me almost everything I know about CrossFit, cheers boys! Also shout out to the Unbroken Athletic Apparel boys for all the support, Raw Fitness Equipment for helping Josh and I with raffling and the donations. Again Faster AUS/NZ for taking me aboard the development team and for the help preparing for the Games. Rob Forte and Reebok CrossFit Frankston for hosting their competition that raised an immense amount of $4,310 towards Josh and I. To all of the people in the CrossFit community and the community of Tumut who raised money to our GoFundMe page and to my friend’s and family. We couldn’t have done it without you guys and my appreciation towards you guys is beyond words.

 

AMRAP QUICK STATS:

Age: 17
Back Squat: 182kg
If there was a WOD named after you, what would be in it? Thrusters, burpees, bar muscle-ups and pistols
Affiliate: CrossFit Tumut
Coach: None

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The Proving Ground: Annie Thorisdottir

The Proving Ground: Annie Thorisdottir

The Proving Ground: Annie Thorisdottir

Featuring the two time CrossFit Games Champion and absolute heart throb Annie Thorisdottir.

The most successful woman in the history of competitive fitness, she has fought back from a career threatening injury to claim second place in the 2014.

Embrace the story of  NutriForce Sports Athlete Iceland Annie!

https://www.youtube.com/watch?v=JqaHKJmT7mQ

Credits:

http://www.NutriForceSports.com/

Executive Producers:


Peter Frelik
David Thomas Tao
Michael Alfaro

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The Proving Ground: Mat Fraser

The Proving Grounds: Mat Fraser

The Proving Ground: Mat Fraser

Featuring the 2nd Fittest Man in the World, Mat Fraser. The Proving Ground takes us through his story & journey to becoming the fittest man on the planet.

After only 18 months of training for the sport, Fraser finish in 2nd place at the 2014 CrossFit Games. He would go on to clinch 2nd place again in the 2015 CrossFit Games, narrowly being edged out by Ben Smith.

Gain a new found respect for NutriForce Sports Athlete Mat Fraser.

https://www.youtube.com/watch?v=PgYECLs5ZZ0

Credits:

http://www.NutriForceSports.com/

Executive Producers:


Peter Frelik
David Thomas Tao
Michael Alfaro

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CrossFit Games Athlete Interview: Alethea Boon

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CrossFit Games Athlete Interview: Alethea Boon

Quick Stats:

The CrossFit Games are happening right now and we were lucky enough to catch up with the 2 x Games Athlete, Alethea Boon, for a quick little interview. The competition is fierce this year and Boon is eager to see how she compares to the world’s fittest women at the CrossFit Games 2015.

Read on to see what TWL found out about her accomplishments, what she wants Castro to announce, and how CrossFit differs from being a competitive gymnast. She also shared with us some inside info about a massive tape ball she keeps on her home dresser. It might just be the coolest idea I’ve ever heard.

What was life like before CrossFit?

I’ve always been doing something.  I love experiencing new things and this shows as I continue to challenge myself in different aspects of my life whether it is physical or intellectual.  I believe new experiences help me grow as a person – plus I just get bored otherwise.  I’ve always loved exercising and enjoy picking up new hobbies.  I went through a trapeze phase – absolutely loved that!

How does CrossFit training compare with your training as a gymnast?


It’s a different kind of intensity. Gymnastics is precision perfect, whereas CrossFit is volume – get the work in. There was no room for error in gymnastics, here you can at least allow for error, just get the job done. CrossFit is more fun as an adult now.

What does CrossFit mean to you?

It’s fun!

How important do you believe food/nutrition is to being a better athlete?  

Every person is different and everyone runs on different fuel. I eat whatever I crave and what works for me. I like a good eye fillet steak, kumara and my greens but I’m not going to lie, Oreos are a staple in my diet.

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Any philosophies or models you follow (Paleo, zone, etc)?

No. 

What accomplishments are you most proud of in your CrossFit career? 


I’ve learnt how to swim.  2 years ago, I could not swim at all.  Last year, CrossFit Games 2014 when they announced the team beach swim I wasn’t good at swimming and I was nervous about being in the open ocean. I cried when they announced the WOD and we had a flotation device for that event.

Whats your favorite quote?   

“If you’re not having fun, you’re doing it wrong.” By comedian Groucho Marx (trust me to like a quote by a comedian.)

What is your secret to being a elite levee CrossFit athlete?

 

Hmmm… Keep showing up.  Get a good coach. Train in a good environment.

What is one thing not many people know about you?

I keep a tape ball.  Once I had set the goal to compete for Team Active in 2014 I started the tape ball as a visual representation of the work I put in. Even on bad days, if I could add my used tape to the ball it would give me a sense of achievement knowing that I put work in even if I couldn’t see immediate gain. Our team, Team Active placed 6th in the 2014 Crossfit Games. Not long after that preparation for the next season began which meant a new tape ball for 2015.

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Most important thing in your gym bag?


Tape.

What do you think are the main contributing factors to getting to the point you’re at right now in your CrossFit career? 


Having a good Coach – Coach Adam Pirri has been great.  Joining a good Box.  Having a supportive network like my fiancé.  My mum, brother and my sister are also very supportive– my whole family really.

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How do you shut out the nerves for big competitions?


I acknowledge the nerves, and then move on.

You’ve been to the games before on a team, how will this trip be different for you?


There is nowhere to hide this year. It’s all me.

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What do you NOT want Castro to announce?


He can announce anything. I think I’ve done enough to prepare.   I don’t have to win everything, I just have to do well.

What do you want Castro to announce?


Hehe… Upside down movement is always a winner with me.

Where do you see yourself heading?

If I continue to have fun doing CrossFit, then I’ll keep doing what I’m doing.

Any last minute shout outs?

Thank you to Coach Adam Pirri at CrossFit Active for the excellent coaching.
Move Train Perform , Blue Leaf Consulting , and my ever supportive fiancé Lima Auva’a.

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We are excited to watch Alethea make a name for herself in Carson, California. Be sure to check out our blog “CrossFit Games Australian’s Viewers Guide” to know when to watch her in all of the action.

 

You can also find her on Instagram (alethea_boon) and Facebook (Alethea Boon) to follow her through her journey at The Games.

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Annie Thorisdottir – Obstacles

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Annie Thorisdottir – Obstacles

Annie Thorisdottir is a two time CrossFit world champion and the only woman to win back to back titles in 2011 and 2012. However, before stepping foot on the CrossFit Games podium she had to go through some low points in her career. Those low points only proved to push her harder.  

Watch here as Annie Thorisdottir recalls the different obstacles she had to overcome before she was proclaimed as the World CrossFit Champ twice.

https://www.youtube.com/watch?v=ZI51PPrKc7A

ZAMST is a premier bracing and support company that has been providing elite athletes across the world with prevention and injury solutions since 1992.

Check out TWL’s ZAMST range here

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CrossFit Games Athlete Interview: Tia-Clair Toomey

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Games Athlete Interview : Tia-Clair Toomey

Quick Stats:

  • Age: 21
  • CrossFitting since 2013
  • 2 x Regionals Athlete (2014, 2015)
  • 15th fittest female in the world
  • Pacific Games Silver Medalist in Snatch CJ and Total
  • Commonwealth Games trials competitor
  • Would have placed 1st in the California, West, AND Central regions based off her placement in the Pacific

After an amazing performance at the CrossFit Games Pacific Regional we got a chance to chat with Tia-Clair Toomey from CrossFit Gladstone . Finishing out 7th place overall in the Open and 3rd overall at Regionals, TWL crew thinks that she will be a force to be reckoned with come late July.

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What’s your story? 

I was first introduced to CrossFit by my partner, Shane Orr. He was doing CrossFit to supplement his Rugby training and thought it would be right up my ally. I was training at the time for 400m hurdles and saw great benefit in it supplementing my training too.  All through school I had competed in athletics and at that stage I had zoned in on hurdles, training to compete at a national level. I had set my sights on representing my country, Australia, and hopefully moving on to compete on a international level in the near future.  At the end of 2014 the opportunity arose for me to become a director of CFG, the gym I was training out of. I jumped upon this as it allows me to continue to follow my pursuits in training and competing at a high level, but also a opportunity for me to give back to the CrossFit community in Gladstone who have supported me so much over the last few years. I enjoy being able coach, mentor and train with the guys there, they are like family to me. It also gave me a opportunity to launch weight lifting in Gladstone, of which I am very proud to be a part of.  I have a very supportive family that are constantly putting me before them, a boyfriend (Shane Orr), mum (Debbi) and dad (Brendon), two little sisters (Elle and Molly), they are the most important people in my life.

What have been your achievements so far?

As far as my achievments I competed in the Semper comp in 2013 which was held in Brisbane at CrossFit Axed. I won that comp and after that I then focused on individual comps and aimed for regionals 2014. Also after that comp I was picked up by Miles Wydall (Olympic and Commonwealth Games weightlifting coach). Since then I have competed at 2x CrossFit Regionals, 2014 and placed 18th and 2015 and placed 3rd. I also competed as a 58kg category at Commonwealth Games Trials (made Shadow team), National and International weightlifting comps (coming 1st at both). At the start of July 06/07/2015 I represented my country Australia and won the Silver medal in the 58kg category. I am now preparing myself for the 2015 CrossFit Games.

Can you give us an idea of what a typical training week consists of for you?

A typical training week for me would consist a lot of strength, conditioning and gymnastic strength/skill training. My training depends on how my body feels, I could go through a full with only 1 rest day or if my body is feeling really fatigue I could have 2-3 rest days. I think it’s extremely important to listen to the body when you training at elite levels.

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What foods do you eat a lot of in general? What foods do you avoid?

I try to eat as healthy as possible so my body has the best recovery; however, I love my chocolate which I like to reward myself after a good training session.

What is one thing you don’t want Castro to announce?

I’m not really worried about what Castro announces, it’s always going to be tough no matter what it is.

What movement do you hope Castro announces?

I hope he announces swimming, any type of heavy lifts.

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What’s after the Games for you?

After the games I’ll be training to be selected in the Australian Weightlifting team for Worlds which is held in Houston, TX.

What do you think contributed to your relatively fast success in CrossFit?

Weightlifting has defiantly made me stronger, but the passion for the sport has been a large influence.

What is the most impressive feat of strength you have accomplished to date?

Winning Silver in the 58kg at the Pacific Games for my Country.

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What is something that most people don’t know about you?

I have 2 beautiful dogs, Red staffy (Rhi Rhi), white Labrador (Sammy).

Who is your role model?

My parents are my role models, but when it come to being inspired it would be every elite athlete.

What’s the coolest thing you’ve seen someone do in the world of CrossFit?

The coolest thing would be seeing all the athletes at the Games putting their body under so much demand and be able to compete at top level through the whole competition. It’s incredible.

Where would you like to see CrossFit in the future?

Helping ordinary people in their everyday lives, with their well being and health.

Okay, you’re officially my hero. How was this all possible for you?

Besides the on going support from my partner and family,  this success wouldn’t have been possible without my coaches Miles Wydall and Drew Griffiths. Drew Griffith is my CrossFit coach that runs a CrossFit training program called CoachRX and Miles Wydall is my weightlifting coach that is an Olympic and Commonwealth Games Weightlifting coach (www.mwydall.com). I get coached by them through email as I live 6-8 hours away from them both. They work together with my partner Shane Orr (who is my trainer) to come up with the best program for me individually.

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Plug time!
I would also like to thank the support from my amazing sponsors Reebok Australia (@reebokau) and RXD Repair (@rxdrepair).

Tia, thanks so much for taking the time out of your hectic schedule to fill us (your fans) in, you’ve been a pleasure. We look forward to watching you rock the competition out in Carson!

Any readers can follow Tia on Instagram @tiaclair1, Facebook by searching Tia-Clair Toomey or Twitter @TiaToomey. You can also checkout CrossFit Gladstone on Instagram @crossfitgladstone and Facebook by searching Crossfit Gladstone  to follow any events they organise through the gym.