The 6th Bring It On CrossFit In House Cup is done and dusted. We had 36 athletes split into teams of 4 going head to head to head, grid league style, across 4 WODs and a final to find our winning team...’The Long & the Short of It” made up of Danny Russell (last minute call up and was very impressive – huge thank you), Rachel Roche, Cate Empson and Michael Hageman.
The day was a huge success once again and our In House Cups are turning out to be the 2 biggest and most looked forward to BIOCF CrossFit events on the calendar each year!! For the past 2 years Aaron has taken the rains in planning, organising and running the Winter/Mid-Year In House Cup and once again did a fantastic job as everyone who was involved yesterday would agree. This year he came up with the idea of running it ‘Grid Style’ with teams going head to head to head and personally I really enjoyed this aspect of the competition. The WODs were awesome and allowed for every athlete to compete with minimal scaling/altering needed and the ‘Bingo’ ‘Hopper’ final was very interesting and fun and something that will definitely appear in future In House Cups and Throwdowns.
Massive thank you to Renee, Phil and Jess who judged ALL DAY, allowing those competing to focus on their warm ups and strategic WOD planning. Also big thank you to Brad and Alison (aka Mum and Dad) for running the BBQ and helping out with scoring.
I believe the reason these events are so popular is because everyone gets involved from the new members to those who have been training with us for multiple years. It allows those regular 6am crazy people to meet and get to know the afternoon and day session athletes who prefer the sleep in. The programming and the friendly competition also allows for people to test their own abilities in a safe and fun environment and get a taste of a CrossFit competition. But the best and main reason is the STRONG COMMUNITY we have. Everyone is incredibly supportive, inspiring and not afraid to get involved, push others to be better and just have an amazing time doing so! So thank you to you all.
Yesterday we also said good bye to some of our longer standing members in Ryan Chamley (Eva, Jovi, Jordi and Ivy as well) and Michael Hageman (the first EVER repeat winner of the In House Cup). It is always sad to see people go as it will no doubt change the dynamic of our amazing community; especially those that have helped build it from the beginning. I would personally like to thank you all for making my job and life that much greater and more meaningful and I wish you all the best in your future training (never stop) and whatever life brings you! Anything Is Possible.
Cheers,
Coach Jared.
PS. Bring On the BIOCF In House Cup #7 on Sunday the 18th of December 2016!   
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Congratulations to everyone who completed the 8 Week Best Shape of Your Life Challenge 2016!
It is always great to see everyone progress, build upon and develop new healthy habits which hopefully will continue in the months and years to come. This was probably one of our more successful Challenges in terms of consistency across the 8 Weeks as we had a large percentage of the group persevere all through the 8 weeks, while making changes to their eating and training habits along the way. It is no easy accomplishment to record and continually be evaluating your nutrition for an 8 week period so well done everyone who did so. I hope everyone learned plenty and, if not already achieved, are on a clearer path towards their own personal goals.
A huge congratulations to our overall Winner...Madison Chamley! Madi score consistently well through all her food diaries and lifestyle marker responses, as well as performing in all Challenge WODs, attending regular classes and achieving some very impressive results in the Body Composition Tests and Benchmark Workout!  Madi was also able to achieve a number of her personal goals she set out to do during the challenge including getting her first strict pull up!! Well done Madi!
Madi was very closely followed in second place by Jenny O’Connor! Both athletes where neck and neck throughout the Challenge competing for the top 2 spots and in the end it came down to a very small 15 points. Third overall was Kate Dorward who again was very consistent across the 8 weeks (seems to be a trend J) losing over 5kg body weight in a very short amount of time!
Some other very impressive mentions were:
-          Erin Dorward who had a 9 point increase in her Body Composition Level out of 100 (highest overall) which included her losing 6.9kg of fast mass and adding 0.8kg muscle mass which is an amazing result.
-          David Clark also had a very impressive Body Composition Change adding 7 points to his score out of 100 while also adding 1.7kg of muscle mass and losing 3.1kg of fat mass!!
-          Meghan Staggard added 6 points to her score out of 100, adding 1.4kg muscle mass and lost 2.5kg fat mass in just 8 weeks!
-          Alison Cox had the highest overall improvement in her Benchmark WOD score, improving by a massive 60% while moving up a level of difficulty at the same time!
-          Dee Smith also added an extra 31 reps to her Benchmark WOD score which is an almost 40% increase!
-          Emma Edge added an extra 38 reps to her Benchmark WOD score with a 35% increase in work capacity as well!
I was able to collect a lot of data over the 8 weeks which is what we do in CrossFit to continually evaluate our training program and service we provide to our members. I collected attendance information, nutrition quality through scoring diaries against set criteria, measured lifestyle factors such as water, sleep, mobility etc, Body Composition Results and Benchmark & regular WOD results. Overall we saw some positive numbers in a short period of time (8 weeks) and plenty of correlation between high attendance numbers compared with overall body composition and benchmark WOD results. Basically, those who trained regularly and ate a good balanced diet full of vegetables, good sources of Protein and Healthy Fats while sleeping 6-8 hours/night, drinking plenty of water and mobilizing regularly, had the highest positive results in their Body Composition and the highest Benchmark WOD improvements. The data speaks for itself!
With ever challenge that we run there is always room for improvement. At Bring It On CrossFit we want to continue to strive to provide the best possible Challenge and Service to our members. I am very appreciative of all the feedback we have received following this challenge and I am already looking at ways to make our next BIOCF Nutrition Challenge even better!
I hope everyone who completed the 2016 Best Shape of Your Life Nutrition Challenge has taken on board new healthy habits and have a clearer path to achieving their own personal health and fitness goals. These 8 weeks are only meant as a Kickstart and I know with consistency and a little coaching wherever needed, you will all continue to become stronger, faster and fitter individuals!
“It’s not about perfect. It’s about EFFORT, and when you implement that effort into your life...EVERY SINGLE DAY, that’s where transformation happens. That’s how change occurs. KEEP GOING. REMEMBER WHY YOU STARTED”.
ANYTHING IS POSSIBLE.
Coach Jared.