Crossfit Sfs

Awesome box!

Awesome

Awesome box and amazing coaches. Highly recommend this to everyone no matter your fitness background.

DO YOU HAVE A QUESTION???
Hi all CrossfitSFS members,
We would like to use this post as a question forum. Please post your questions relating to exercising. Would love to see everyone getting involved. Feel free to assist answering each others questions. Together we can achieve.
... 🍇💪😀
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Love The Skin You're In - Part 2
You may know me I am your constant companion. I am your greatest helper or your heaviest burden.... I will push you onward or drag you down to failure. I am completely at your command. Half the things you do, you might just as well turn over to me, and I will be able to do them quickly and correctly. I am easily managed; you must merely be firm with me. Show me exactly how you want something done, and after a few lessons I will do it automatically. I am the servant of all great men. And, alas, of all failures as well. Those who are great, I have made great. Those who are failures, I have made failures. I am not a machine, though I work with all the precision of a machine. Plus, the intelligence of a man. You may run me for profit, or run me for ruin; it makes no difference to me. Take me, train me, be firm with me and I will put the world at your feet. Be easy with me, and I will destroy you. Who am I?
I am a HABIT!
Bad self -talk is a habit and it has been one for as long as you have been doing it. Habit plays a massive part in in what we do and don’t do. We look in mirror and tell ourselves the same old story, and then that flows on to how we live our lives. They say it takes 28 days to break a habit –who knows how long it really takes but nothing changes if nothing changes so for us to love the skin we’re in then we need to start changing the story we keep telling ourselves.
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To all followers… CrossfitSFS would like to introduce Lisa Williams Mind Coach. Please see below part 1 of her first article. Continue watching our social media for part 2 and 3
Love The Skin You’re In – Part 1
... There was a point when you thought you had everything mapped. What your job was going to be, how many kids you were going to have, the man you we’re going to marry, the perfect house … Do you ever sit back and wonder – how did I get here? I am here to reassure that until it ‘s over then you have everything inside you to live the life you imagined.
You can never improve anything to a greater degree than the image you have of yourself! The title of this blog probably seems like a paradox - love the skin you’re in, yet this is linked to weightloss and a crossfit facility but from the conversations I have had the majority of those that work out do it because they don’t like how they look instead of training and eating right because they love the skin their in. They view the training as a form of punishment that they deserve because of how much they don’t like their body. What if you did all this because you love you enough? What if you ate well because you loved yourself that much that you only wanted to feed it good stuff? The great Socrates once likened the lives of prisoners being held captive in an underground den to people who had become prisoners of their beliefs, habits and attitudes. Imagine, being shackled, being stuck in one spot never able to step into the light! These prisoners do not have a choice yet we do, we have the freedom to be do and have all that we want yet still live like we are trapped. There are many reasons as to why we feel the way we do. A lot of it started long before we knew we were even starting to shape the belief of ourselves. The purpose of this share is not to go over the reasons why, it is about sharing some of the things that have helped me begin to see me in a new light.
To be continued... #healthmindhealthylife #mindmatters #crossfitsfs #lovetheskinyouarein
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TRY THIS WORKOUT!!!!
Gym- Tabata 8 x rounds of (20 sec work time/10 sec rest) Air Squats Push Ups... Sit Ups Pull Ups Rower Record lowest rep for each exercise
No Gym – 5 x rounds of 30 push ups 30 walking lunges 30 sit ups 30 tricep dips 30 squats 30 burpees (modify as required) Record Time
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Nutrition Advice:
Nutrition is very important in fuelling our bodies. See below some of your most popular questions answered.
1. How do I know how much to eat?
... For each meal your lean protein should be the size of your palm, your complex carbohydrate the size of your fist (when you have them) and the rest of your plate can be filled with green vegetables or salad.
2. What can be added to my food to give it taste?
Check out your spice rack- many of these do not contain calories and can be added to your food. Black pepper, chilli flakes, lemon/lime juice, garlic, ginger and fresh herbs all create magnificent tasty dishes. Sauces and dressings without fat or sugar are fine. Try balsamic vinegar, soy sauce, Worcestershire sauce and fish sauce to flavour food. Salsa is also a great condiment if it has not been tampered with-i.e. no sugar or fat added.
3. What do I eat when I go out for dinner?
Keep it simple. Order a serving of lean protein- fish/chicken/lean red meat/prawns with vegetables or salad. Ask for all sauces to come on the side or forget them altogether. Watch out for veggies cooked in creamy sauces. The basics are best!!!
Scotty
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Your mindset is basically your outlook on life! When it comes to training it can really play a big part in the results you get.
Do you know what you really want to get from your training, or even life?
Well, two lucky people tonight will be announced as the winners for the 6 week challenge and they will get the opportunity to work with Lisa here at CrossFit SFS and help to work on their direction and set some goals for themselves to work toward.
... We will also be holding a few seminars real soon where you can come and work with Lisa to help with your direction.
Lisa will also be putting out some content for reading real soon.
If you would like to book in to see her though, just hit me up and I will put you in contact or grab her next time you see her at the gym.
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Make time for family fitness this weekend...
Being a parent often means it is harder to find time for physical activity. No longer is the Saturday morning jog or Tuesday evening gym class easy to fit into your schedule. So why not try and do physical activity as a family? Here at Crossfit SFS we try to lead by example. My wife and I have two children of our own. We do our best to satisfy the training needs of ourselves and engage our children. We find this to be rewarding bec...ause we see this as an opportunity to enjoy time together as a family, that also benefits health and well being. Some ideas of fun family physical activity - Bike ride around the lake. - Playing soccer on the local oval. - Rock climbing - Or you can bring your kids along to one of our kids fitness classes. See website for more information on these.
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when your little fellow keeps waking up during the night & is not 100% but you still need to train!!
#crossfitsfs #childminding #canberra #canberragym #family #grouptraining #whateverittakes

Our 4 latest newbies this week getting in and getting the foundations done with Coach Juan. Once they have been given the all clear, they will start in a modified program as they slowly work on their technique & strength.
SKILL | SAFETY | TECHNIQUE are paramount here @crossfitsfs
#crossfitsfs... #friends #community #canberra #canberragym #family #grouptraining #crossfit @ Australian Capital Territory
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Going to be a bit cool tomorrow, so be sure to dress warm as we have a bit of running to do!
http://crossfitsfs.com/sat-21-7-18-canber ra-gym-doing-work…/

Weights and Mates back on board for the 2018 Capital Fitness Challenge on Sat 3rd Nov, going to be a great few days..
#functionalfitnesscomp #canberra #fitness #weightsandmates

Are you getting the results you want with your training??
If not, it maybe time to try something different!
#jointhepack #functionalfitness #thewayyoutrainhaschanged #canberra #canberralife

Little Apricot chicken recipe for your Monday morning.

Coming up fast!!!
Price goes up soon, so jump on register ASAP

Nothing beats community & training with like mine people that all want to better themselves.
You don't need to train by yourself, come & join us, you will be glad you did!
#crossfitsfs #community #canberra #canberragym #family #grouptraining #canberralife #nevertrainalone #strive45 ... . . . #crossfit . . . #instafit #instafitness #healthy #fitness #family #joinourtribe #fitforlife
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A huge shout out to the awesome crew @epl_canberra for coming in on a Saturday and hooking up the LED's in the gym.
Some of members will get a tan!
For all your electrical in Canberra these are your boys.
... Thanks to Grant at TLE for hooking me up with the lights..
And screw you Actew AGL what a stitch up!!
#epl_canberra #savingenergy #goinggreen #crossfitsfs #community #canberra #canberragym #family #grouptraining #lit #fit #tlefyshwick
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Spread the word:Bring a friend for FREE this Saturday to either our 8am Strive 45 or our 9am CrossFit SFS class

Hey guys website & emails are down at the moment. If you need to contact me either message here & i will send my gmail email or call please..
Thanks

Awesome Box guys!!! Walked in as an out of towner, instantly welcomed and felt at home, great coaches and liked the programming, will definitely be training here again!!

Awesome Box guys!!! Walked in as an out of towner, instantly welcomed and felt at home, great coaches and liked the programming, will definitely be training here again!!