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Congratulations Cathryn who has been chosen as the Bring It On CrossFitter of the Month for November 2016. "Member of the Month is awarded to an individual that has shown a determination throughout the month to improve their health. The member has come in and dedicated themselves 100% to the workout listed on the board. We have members of all ability levels, so the member of the month has shown great improvements in their own work capacity. They are team players and motivate others to work hard and achieve their goals by having a positive influence on the Bring It On CrossFit community around them." Cathryn has made great strides forward in her training and progress as a crossfitter over the last couple of months and no doubt before then. She is a very dedicated and determined athlete with her training putting in extra time working on her double unders and pull ups amongst other exercises. Cathryn's technique overall has improved a lot and she is starting to move some very impressive weights around with ease! After just competing in the CrossFit Knoxfield 'triples' comp this past weekend with Tess and Carly she now has her eyes set on the always challenging CrossFit Warrnambool SOS comp in January! Always great to coach and I am always thankful to all parents who take the time to bring their children along to the kids/teens classes helping encourage their kids to live a health and fit lifestyle! Emma and Will have been a very welcome addition to our CrossFit Kids community! :) Congratulations Cathryn and keep up the good work! 
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We want to offically welcome Grace Linke to the Bring It On CrossFit coaching staff! Grace has been training with us for a while now and for everyone who has trained with or seen Grace workout know that she is a very strong and dedicated athlete. We are looking forward to Grace bringing her knowledge and experience to the BIOCF coaching team and helping our members reach their health and fitness goals and continue to grow as athletes: Here is a little bio from Grace to help you learn a little more about our new coach: "My name is Grace Linke. I grew up on a family-run beef and sheep farm in South West Victoria with Mum, Dad and my 3 younger siblings. I graduated from year 12 in 2013 at Emmanuel College in Warrnambool. All throughout my childhood, I have loved being outdoors, helping out on the farm (particularly at shearing and lambing time), playing any kind of sport and being hands on. I had no idea what I wanted to do following school and it wasn’t until mid way through year 12 I had to get my act together. 3 years on and I have just completed my final exams as a Bachelor of Exercise and Sport Science at Deakin University in Waurn Ponds. I first started CrossFit in year 11 with mum who was doing classes at a friend’s place 5 minutes down the road. I still remember trying my first pull up; I had every coloured band around the bar! I joined Bring It On in March 2015 when my friend searched CrossFit gyms in Geelong. Ever since then I’ve attended regular classes, open trainings and Olympic weightlifting classes to improve my technique, fitness and wellbeing. I completed my Level 1 CrossFit Trainer course July this year and have started to take a few classes during the week. The atmosphere and environment at BIO is incomparable to anywhere else, and I would never look back! Seeing so many people achieve their goals and improve their fitness inspired me to take the next step and start coaching to increase my knowledge and confidence in the strength and conditioning field. The family friendly community makes coaching a lot less daunting and a whole lot of fun to work up a sweat! I’m really looking forward to taking more classes in the future and getting to know the growing community at BIO more closely."  Congratulations David Mewha who is the Bring It On CrossFitter of the Month for October 2016. "Member of the Month is awarded to an individual that has shown a determination throughout the month to improve their health. The member has come in and dedicated themselves 100% to the workout listed on the board. We have members of all ability levels, so the member of the month has shown great improvements in their own work capacity. They are team players and motivate others to work hard and achieve their goals by having a positive influence on the Bring It On CrossFit community around them." David goes about his training in class quietly just getting the work done and making great progress as he does it! David is a regular at our Saturday morning Olympic Weightlifting class and has made obvious improvements in his technique and mobility. The time and hard work he has been putting in to master the olympic lifts has really paid off and is showing with the efficiency in which he now moves the barbell. David is a dedicated, determined and very strong athlete with a lot of potential and always great to coach and have as part of the Bring It On CrossFit community! Congratulations David and keep up the good work!  5/10/2016 0 Comments Goal Setting Next week being TEST week I thought there is no better time to re-evaluate, set and plan some goals for the remainder of 2016 and moving on into 2017. I attached both these articles to our monthly newsletter but if you missed them make sure to have a read as there are some great tips and strategies on how to set successful health and fitness goals. (See below)
"Goal setting is an incredibly important task but is not widely used. Goal setting is incredibly effective and can provide clarity and focus not only for the future, but also for the present. The process provides structure and direction when working towards a stated purpose. Goal setting also provides motivation and can help you organize your time and resources so that you can make the most of your efforts. I recently read this statement on a blog and thought it reflected the true essence of goal setting: “Set goals that yield a positive effect on your life whenever you think about them, long before the final outcome is actually achieved. Treat goal-setting as a way to enhance your present reality, not as a way to control the future.”" For me I will continue to work on my overall strength, however I will start working on building on my engine again through adding more rowing into my program. I have tested my 2km Row time and will use this as my benchmark, my goal is sub 7:00 (currently 7:11.1) During test week I will also test my 1RM's, assess my weaknesses, and then plan different strategies to eliminate these and then hit some heavy squat goals!! Ultimately I'm aiming for a 170kg Back Squat and 150kg Front Squat by the end of 2016. If you need help writing your goals and planning strategies to help move towards them here is a great Goal Setting Worksheet that you can print off and fill in, then using what you have written the coaches at BIOCF can help point you in the right direction. Cheers, Coach Jared https://www.crossfitinvictus.com/blog/tips-for-successful-goal-setting-and-achievement/ https://www.crossfitinvictus.com/blog/s-m-a-r-t-goal-setting/ |
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