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Jun 21

Technique Tuesday: Front Rack Position

Posted by Crossfit Maroochydore

Want to improve your front rack position? Here are a few tips to help with mobility over the next two weeks we will take you through two more routines that can help with getting the bar on your shoulders and overhead as well!

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Dec 24

Coach Noonans Latest Blog Post for Sunny Coast Health and Fitness - Why numbers dont matter for athletes!

Posted by Crossfit Maroochydore

Here is some of what Coach Noonan Covered off in the article!

The weight on the bar, coaches and athletes alike seemed to get complete wrapped around the axel about HOW MUCH weight they or their athletes can lift when it may not even matter. Let me first start by saying recording weights and tracking what you are lifting is an extremely important practice when it comes to long term training success, however depending on your goal, especially if you are training for a field sport the total weight on the bar matters far less than HOW you lift it.

Now if you are a strength sport athlete, a powerlifter or Olympic weightlifter then there is absolutely no doubt that the weight on the bar matters because that is the sport lift as much weight as possible over 3 or 2 lifts. However if you are say a football player then once you step on the field your 1RM Back Squat has absolutely zero impact on what happens over the course of the game.

What does have an impact? Your ability to recruit the skills learnt in your sports specific training quickly and your ability to quickly and efficiently move through space quickly while maintaining good posture and position. Sports Specific training doesn’t happen in the gym that happens on the field/court/track using the tools you use to play your sport catching a football/using a Tennis racket etc, so how much you lift has no impact on your ability to do this. Your training program or gym work should be helping with the second part of this, you should be doing things that challenge good posture and position and reinforce your ability to maintain it, while doing movements/exercises that will help your ability to move through space.

There is a saying we use quiet a lot when talking to athletes “don’t sacrifice posture and position for added intensity”. This saying comes from the team at Power Athlete HQ and one we recite regularly within the gym.  Intensity comes in many different forms when training, range of motion, speed and obviously weight, so if you are doing a set of 5 deadlifts with shitty form just to post to Instagram that you pulled a certain amount of weigh, is that enhancing your ability to maintain good posture and position? No its not, the weight on your set of 5  deadlifts doesn’t matter if you’ve just been put on your ass during a football game and are left on the ground wondering which way that Mack truck went. Not to mention the injury risk you have imposed on yourself doing something that has NO bearing on your on field performance, nothing sucks more than missing weeks and weeks of your season due to something that could have been avoided.

Having a plan from a coach that is getting you to do movements like Squats, Lunges, Step Ups, Deadlifts ect. While maintaining good posture and position with the intention of moving the weight FAST (After all Speed is King) and focusing more on the quality and speed of the movement rather than the weight on the bar will have a lot more carry over than just trying to post big number to impress someone on your IG account.

Get a plan and train with purpose.

Matt Noonan

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Oct 16

SCHF Blog Post: Training or Exercise?

Posted by Crossfit Maroochydore

Here is the blog Post Coach Noonan contributed to Sunny Coast Health and Fitness to read some more great articles from other great fitness professionals in the area jump across here:

Fusion Sport Performance: ‘Training’ or ‘Exercise’: What is more important?

The debate between training and exercise is one that I’ve heard many coaches and trainers discuss over many years. At the risk of over-simplifying the two concepts, ‘training’ requires purpose and a plan, exercise doesn’t.

So that begs the question, when we head to the gym are we training or exercising? 
In my experience, your time will be used far more effectively with a plan of attack. Some will argue that if you aren’t preparing for a sport or event, it’s simply exercise. 
I don’t believe that. I feel that if you are able to define a clear set of goals that you are working towards and you have a plan to get there, then you are training. Not to mention how hard it is to develop and maintain habits without a purpose and plan.

Our goal wall at Fusion Sports Performance, where we 
can share our goals and keep each other accountable.

Here’s are a few tips to help plan effective training:
  1. Work out what are you training for. You can go right down the rabbit hole on this question, and I have heard some amazing reasons for training from family through to specific events. In order to stay disciplined with your training program it needs to be something that means a lot to you or completely excites every time you think about it.
  2. Have a plan. The only way to get to any goal in the most efficient way is to have a plan. Get a program and set up some habitual goals that will help you get to where you want to be.
  3. Have a support network. Training partners, family, friends, the community. It’s a long road and you need good people with you to keep you on course.
  4. ‘Just Do It’, like Nike – Stay disciplined in your actions (Notice I wrote discipline twice now?). Motivation is fleeting, it’s an emotion that comes and goes at the drop of a hat. Discipline is the best way to stay the course, discipline through consistency and effort will get you results. Not waiting for motivation.
So if you want to train and get the most out of it, set some goals, write a plan, get some good people around you and then get to work. Repeat these steps and reassess regularly. Training can be a long hard road sometimes so stay consistent and stay disciplined.
“Once a man has made a commitment to a way of life, he puts the greatest strength in the world behind him. It’s something we call heart power. Once a man has made this commitment, nothing will stop him short of success.” – Vince Lombardi

Matt Noonan
Fusion Sports and Performance

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Sep 09

Our Top 5 Mobility Tools

Posted by Crossfit Maroochydore

For good mobility it takes a focused and consistent effort in order to make any progress towards achieving superior movement. Minimal effort will only maintain your current level of mobility and flexibility at best at worst depending on your daily regime your suppleness could be moving in reverse.

We do our best to incorporate mobility drills into our group coaching warm-ups but those exercises are usually geared towards the workout of the day, not your individual issues. So ideally you should be spending some more time on your own individual limitations. We also understand that not everyone has the time to come into class 15 minutes early and get their mobility on. Getting a tool kit together for yourself to work on it when you have time is by far the best way to go.

For the price of a 60-minute massage, you can put together your own mobility kit that will last you indefinitely. We recommend having a few of these tools on hand at your home or office so that you can make sure you are consistently moving towards mobility mastery. Click on the headings of each to be taken to where you can purchase them 😊

  1. Foam Roller

The foam roller is best for larger areas of the body such as your quads, hamstrings, upper back, and lats. Best bet for a roller is a textured roller like the link in the heading.

  1. Lacrosse Ball

The lacrosse ball is best for getting into those tight spots like the delts, pec major, calves, plantar fascia, and other areas a foam roller isn’t effective due to it’s size.

You can buy a peanut shaped lacrosse ball to deal with that stiff, Quazimodo-like thoracic spine of yours. These is also the option for you to grab a pack with a roller and peanut shaped lacrosse ball

  1. Theracane

If you think of the foam roller as a cannon that can hit a large area at once, and the lacrosse ball as a handgun for getting a little more up close and personal, then a theracane is the precision sniper rifle of mobility tools. It’s a deep pressure massager that allows you get into some very hard to reach places like the pec minor, mid back, and traps.

  1. Stretch Out Strap 

If you have ever been to a physio, you have probably seen a stretch out strap in use for various types of stretches for your body. Rather than using rubber bands the stretch bands have numerous loops built-in to give you more options when stretching out. You can use the strap for daily stretching of muscle groups like the hamstrings, quads, hip flexors, adductors, and shoulders. It’s also easy to travel with so toss one into your carry-on so you can stretch out your stiff body after a long flight.

  1. Compression Floss Band

These bands are effective tools for improving mobility and facilitating recovery. Its stated that there are three major effects that help recovery: compression of the tissues increases shear thus freeing sliding surfaces that are “glued” together, compression helps move lymph and metabolic waste products out of the targeted muscle tissue, and the compensatory vasodilation that occurs after removal of the band brings increased blood flow, oxygen, and nutrients to the muscle. Check out this video by Dr. Kelly Starrett for a primer on how to floss the knee.

You need to make sure there is a consistent effort put forward to improve your mobility so having a few tools at home makes it a little easier to make improvements. With these 5 products, you can stretch out while you watch the latest episode of Game of Thrones or another show, seeing as we have to wait 18 months for the next season now 😉

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Aug 09

Daily WODs will now be delivered via Email!

Posted by Crossfit Maroochydore


Starting this week we will be sending our Daily WODs out via email. Why are we doing this?????

To hopefully give you all more value, each day I will be doing a quick video breaking down the group workout for the day also going through our extras program and any mobility accessory work that would be of benefit to you! So to subscribe enter your details below, and keep an eye on your inbox at 6pm tonight for tomorrows WOD!

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