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Mar 13

Technique Tuesday - Hang Power Clean Series Part 1

Posted by Crossfit Maroochydore

This week we take you through an overview of the Hang Power Clean and why we use it. This is the first in a 3 part series going through some key points of the movement and we will also go through some substitutions for this movement as its tough to learn properly and will take most people a while. As Always best thing to do is to get a coach to work with you individually!


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Mar 08

SCHF Blog - Why you need to keep playing sport as you get older!

Posted by Crossfit Maroochydore

Coach Noonan wrote an article for Sunshine Coast Health and Fitness check it out!


Fusion Sport and Performance: The Importance of Continuing To Play Sport

When was the last time you played sport?

When we are young we want to give everything a go, but as we move into the ‘real world’ most of us stop playing sport. We justify it to ourselves saying “I’m too old”, “I don’t have enough time” or “I don’t want to get hurt”. Yes, some of these are all legitimate concerns. As we get older and our priorities shift, the risk vs reward of playing a sport may actually be far to great. However as we get older there are some important elements that the gym wont give you. Here are just a couple of reasons why I think its important for adults to continue to play sport:

 

  • To keep your ability to move through space effectively and freely. I already hear people saying well that’s why I go to the gym! Which is fair BUT in your program how may planes of motion are you moving on? Could you do every movement in your program in a doorway? Do you move laterally and change direction, left to right on a full 360 degree of motion? It is important to utilise reinforcing movements on all planes of motion, after all- life doesn’t only work on a single plane. Doing things regularly that force you to move outside of a sagittal plane is only going to benefit you as you get older.

 

  • To maintain a good reaction time and keep your coordination. Catching a ball for some is a pretty simple task. For others it is far harder but constantly practicing skills where you are reacting to an object/s is important to your continued health and well being. Just the simple act of moving and catching a ball can help keep your hand eye co-ordination sharp and help with reaction time when the stakes are higher when you are doing everyday tasks like driving a car!

 

While Im not saying that we all need to go out a sign up for the same sport we used to play when we were younger (especially one where our risk of injury could impact our livelihood), we all need to maintain our ability to play!  Gym work and moving weights is important to maintain a high quality of life, but it also needs to be used to compliment our ability to play and move outside of the gym a good program and a good coach will be able to show you the best way to do this!

 

Keep working hard and work train with purpose.

Matt Noonan

Fusion Sports and Performance

Web – www.fusionperformance.com.au

Facebook – https://www.facebook.com/fusionsportsandperformance/

Insta – https://www.instagram.com/fusionperformance/

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Mar 01

Technique Tuesday - GHD's and Back Extensions!

Posted by Crossfit Maroochydore

Today we take you through some uses for the GHD (Note, not a sit up machine) Great for developing that posterior chain strength so you can get fast and strong! Enjoy!


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Feb 28

March Blog - Coach Shauny! - Accountability is the Key!

Posted by Crossfit Maroochydore

Accountability is Key

The good thing about our environment here is that you are never alone in your training, regardless of the program we have levels of accountability set up in your programs, for people outside of our community accountability can be hard. There is a lot of people who go in to the gym on their own. No one really knows that they are training, or what they are training for. This is can be a recipe for disaster, especially if you lack discipline, and in my experience does not usually end well. All this “knowledge” or “experience” did not just come from observations, however. I have fallen victim to having zero amounts of accountability in the past myself, and it can put a real dampener on training progress, or even lead to a cessation of training altogether.

For those who aren’t too sure, accountability is the act of being accountable. Now it does not seem like much, and some of you may be thinking “I can hold myself accountable for my own training”. Unfortunately, we are wired to let ourselves cheat, cut corners, and get away with anything but murder. Not to say you can not do it all yourself, but why make it harder for yourself? If there is any easier path of less resistance, then laws of nature dictate that things will flow better through that channel. That and it makes sense to go down the simpler, easier path, right?

So, how do you make accountability work for you? There are a number of ways that you can build an accountability network, and I’m going to list a few things off for you here. I’m sure there are plenty of other options you can investigate, but here are just a few to get you started on your way.

  • FIND YOUR ACCOUNTABILITY PARTNER: This is not the simplest task, but it is the first one you are required to do. You can’t just nominate anyone to hold you accountable, you need to talk to someone about being there for you properly. Someone who will hold you accountable, check in on you, but also just someone you can communicate with about how things are going. Which leads me into the next point.
  • REACH OUT TO THEM: An accountability partner is not a detective who is always on your case the whole time. They are also someone to revel in victory with, or to share the burden of defeat. Did you just have a really rough session and you weren’t really feeling it? Let them know and maybe they will offer you some kind words to bolster the spirits. Particularly after a session that didn’t seem great; an accountability partner can remind you of all you have accomplished when you can’t see it yourself and help you get right back in there. On the flip side – did you have the best session ever and smash a PB? Let them know! It is time to celebrate, reward yourself, and there’s no reason your accountability partner can’t join in on the festivity.
  • LAST RESORT… FOR SOME: I consider this a last resort, but some consider it their first. Social media is a platform where you can have hundreds of less engaged accountability partners all at once. They are not really accountability partners, but this is more like a diary where people can see each entry you put in. This is where all those gym selfies and things go to form a sort of journal of all your workouts. Unfortunately, no one will really hold you properly accountable. However, as your progress improves and changes are noted, you may get the odd comment here and there, and that can help you stay the path.

As I said earlier, these are only a few ways you can start being more accountable. If you truly want to get the most out of your training, then you need to have accountability. When it comes to smashing your goals, accountability is key.

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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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