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Mar 20

Technique Tuesday - Hang Power Cleans Part 2!

Posted by Crossfit Maroochydore

This week we follow on from last week looking at the Hang Power Clean! We take a look at some common mistakes that people make and some quick fixes for those mistakes!

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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 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 14

Using mindfulness to improve your fitness and health goals!

Posted by Crossfit Maroochydore

We got Coach Davo to do a blog post for our most recent newsletter this week! Here is the full article!

Anyone wanting to improve their fitness, health, and life in general, need to be aware of how much your mind and internal ‘talk’ play a really big role. This is something I didn’t realise until maybe like… 5 or 6 years into my competitive athletics career, and then even when I knew about it, I wasn’t really training my ‘internal’ body (aka mind), as much as my external body.

It has only really been in the last 2 years that I have tried to concentrate on mindfulness in everyday life and when I train. What I mean by mindfulness: non-judgmental present-moment awareness, using breathing and meditation techniques to help achieve this. How can it help? Improves focus and helps you enjoy your workout (see headspace 4 reasons below too).

There is so much information and research that supports the benefits of meditation and mindfulness for everyday life and for athletic performance (I have listed a few other articles if you’re interested, below), but for me, keeping it really simple and quick is always the best. You don’t need to sit for 20mins meditating daily, if you do, then that’s awesome! But some people find that overwhelming. You can even mediate while surfing or running. It’s about taking that time out to be quiet and let thoughts come and go without judgement.

Coach Davo’s personal tips:

  • Focus on a background noise – eyes can be open – do it 2 mins to start with, then increase to 5 if you can– do this in the morning and for added benefit, write or think 3 things you are grateful for (can literally just be – I’m grateful my bed is soooo comfy)
  • When training, I always try to breathe in a rhythm depending on what exercise I’m doing and focus on my breath, especially before I start my reps, it also helps me to think about the muscle/s I’m about to use. Slowing down breathing when stretching (4-6 secs in and out) is great to finish off your session.
  • Self-talk - MAKE IT POSITIVE, but even if negative thoughts come into your head like ‘I can’t do that weight or that run, just notice them and be like ‘that’s just a thought I’m having’. This is me in my head when I’m working out ‘girl you got this, F#@* yeah smashed that one Davo, awesome you can do this, you’ve done it before….. hahahaha  etc  etc…. and when I’m sprinting – I always either count, 1,2,1,2,1,2 or if going a bit of a slower pace, 1,2,3,4,1,2,3,4 etc, I also swap between counting and ‘glutes, arms, glutes, arms’ as those are the two things I know I need to focus on when sprinting for my technique and to be efficient.
  • Other ways to meditate/be present – running, surfing, yoga (use youtube for yoga),
  • guided meditations and positive affirmations (on youtube or audio books) are my go to Every. Single. Day. I usually listen to positive affirmations as I fall asleep (that’s why I think I’m so awesome in the mornings.. hahaha well that, and coffee = hyper davo)
  • I have learned all that I have through so so so so many people/information/podcasts etc on the net. And people I have come across in daily life who have given me tips.

2 of many of my podcast favs:

  • The Model Health Show with Shawn Stevenson – all about health, fitness, nutrition and mindset.
  • Oprah’s Super Soul Conversations - ‘You get burpees! You get burpees! You get burpees!’…………………………. (kidding she never talks about burpees, but after I listen I might just need to yell this at my classes just cos’) Oprah interviews thought-leaders, best-selling authors, spiritual luminaries, as well as health and wellness experts.

Headspace’s 4 reasons every athlete should meditate (PS – YOU ARE ALL ATHLETES)

1. Stress Reduction 2. Improved Sleep Patterns and Speeding Recovery Time 3. Enhanced Endurance 4. Improved Sense of Identity, Self, and the Body

https://www.headspace.com/blog/2016/02/02/4-reasons-every-athlete-should-meditate/

http://dailyburn.com/life/fitness/mindfulness-techniques-athletes/

https://sportsandthemind.com/mindfulness-exercises/

http://believeperform.com/performance/mindfulness-improving-sports-performance-reducing-sport-anxiety/

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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 29

Thursday Thoughts - Attention to detail!

Posted by Crossfit Maroochydore

We have 2 Vlogs that we will be putting up each week!

Technique Tuesday and Thursday Thoughts!

This is the First Thursday thoughts Vlog, send us an email or comment with any questions!

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