We are very proud to announce that Range of Motion has recently acquired Pure Fitness group. With this, we have now moved into our new premises at 347, Cambridge St, Wembley (behind Lawley's Bakery). We'll be open for business Monday 7th April. This space will be...
Barely a week goes by when someone doesn't post the question on social media, "Is it possible to be too strong?". I've considered this concept, and for CrossFit at least, I believe it is. Not because you can become 'too strong'...
Your program is a direct result of your profile. It contains your weaknesses at a higher frequency than your strengths. The type of sessions, as well as the frequency of sessions differs for each profile type. These sessions are...
As CrossFit has evolved from a constant state of General Physical Preparedness, to a sport requiring a time specific peak, the programming supporting these diverging goals has evolved. I have often written that the overall concept of the periodisation is that of...
Correct bracing for movement is imperative for three mutually inclusive variables; the maintenance of neutral spine, injury prevention and the maximisation of force production. The purpose of this article is two-fold, to teach...
Niall Ryan discusses research he condiucted into muscle activation patterns in full versus partial depth squats. A common misconception in training is that all healthy individuals should squat above parallel, and many believe...
There is no denying the value of the bench press as a powerful method of strength development. Similarly, there is no denying the potential for musculo-skeletal damage that can result from poor mechanics. Here, we explore the...
Range of Motion athletes completed a comprehensive self assessment following the 2013 Primal Throwdown. Here, we examine some of their responses. There follow some of the key statements made by Range of Motion athletes following...
Anyone who has trained with a prowler would have no doubt of the benefit of this mode of training, on empirical observation alone. Examining the literature however reveals more to the observer than the contents of the victim's...
I've had a lot of people ask me about my preparation for the 2013 Australian CrossFit Regionals. I thought I'd answer their questions with a blog on the training process I went through to qualify. The aim was always to qualify...
I've spent a lot of time considering the most productive and beneficial ways to scale workouts for individual athletes. I talk about the danger of 'over scaling' in The Perils of Scaling. At first glance, scaling for an...
As a coach, treading the fine line between athletes experiencing positive and negative responses to exercise is challenging. Exercise is a form of stress - it's actually termed 'Eustress'. Eustress is positive stress, stress causing some favourable effect to your...
In my forth year Coaching Psychology unit, I wrote in an assignment... "Mental rehearsal is a poly-sensory experience which involves the creation or recreation of external events, objects, people, skills or experiences. Imagery...
You can find a full resource for exercising with an injury here: Exercising with an Injury. We like our programming to be bulletproof – unstoppable. We like to have a plan. When we program we work backwards. We determine where we...
You know that post-workout exhaustive 'glow'? Where your body's screaming at you for something, but you're not quite sure what? Here's the answer. Within 10 minutes of finishing high intensity exercise, your body has a narrow...
Exercise is an exact science. A training program is objectively scrutinised by the scientific method. We test baseline proficiency across components of fitness. We hypothesise that you will get better at them and construct a...
It recently struck me that there is a close parallel between CrossFit athletes and the most successful species on our planet. I've always been interested by evolution and biological anthropology and hold the belief that “Nothing...
For elite sportspeople looking to find an edge, the training done to prepare the body for the rigours of competition can be as important as sports specific traing itself. Jill Williams explores a sport that you may not instantly link with exercise training -...
Submitted by Russell Mathwin. Serves 2. Preparation 5 mins. Ingredients: 200g Frozen Berries (Mixed) 1 Banana 1 Tblspn Seeds (Pepitas, Flax, Chia, Sunflower) 1 Tspn Almond Butter 1 Egg 2 Handfuls Baby Spinach 400ml Milk (Almond or Coconut if strict paleo)...
Submitted by Kirsty Bailey. Serves 2. Preparation 5 mins. Ingredients: 4 cups kale - deveined and shredded 1 cup grated carrot 1/2 cup mint shredded 1/3 cup cranberries 1/3 cup sunflower seeds 3 tablespoons olive oil 1 clove...
Submitted by Kath Mead Serves 4. Preparation 15 mins. Ingredients: 1 tbs olive oil 4 rashers bacon diced 1 large sweet potato cut into 2cm cubes 1 brown onion diced 2 tsp ground cumin 2 tsp ground coriander 1 tsp smokey paprika 2 x 400gm diced tin tomatoes 1 bunch...
Submitted by Sue Rogers. Serves 8. Preparation 20 minutes. Ingredients: 2 tbs olive oil 1 large onion diced 3-4 cloves garlic crushed 1 bay leaf 6-10 curry leaves 1 tsp salt 2 ltrs water 1 tsp ground cumin 1 tsp ground coriander 3 tsp mild indian curry powder 1 tsp...
Submitted by Alison Smith Serves 4. Preparation 20 mins. Ingredients: 1 iceberg lettuce 500g pork mince (or beef or chicken) 1 brown onion 3 cloves garlic 1tsp-1tb minced/chopped ginger 1 red capsicum 1 carrot 1 small zucchini 1...
Submitted by: Kez Grant Serves 12. Preparation 15 mins. Ingredients: 6 bacon rashers 12 eggs Grape or sundried tomatoes chopped Spinach or basil leaves Onion, thinly sliced Method: Cut each bacon rasher lengthways to give you 12...
Submitted by Angela Carbery. Serves 10. Preparation 10 minutes. Ingredients: 1 cup chopped pitted dried dates 3/4 cup almond meal 3/4 cup flaked coconut, (or dessicated if you haven't got flaked) 1/2 cup unsalted cashews A pinch of sea salt Extra shredded coconut to...
Submitted by Karen Coello. Serves 6. Preparation 45 mins. Ingredients: 6 1″ thick pork chops (loin chops from the supermarket work okay. Too thick and it takes too long to cook when hungry!) 2 Tbsp butter (I use a bit less) 2...
Submitted by Karen Coello. Serves 4. Preparation 15 mins. Ingredients: 6-8 roma tomatoes, halved lengthwise Olive oil cooking spray ½ teaspoon freshly ground black pepper ½ teaspoon ground celery seed (optional) 4 zucchini, thinly sliced lengthwise (have tried several...
Submitted by Karen Coello. Serves 4. Preparation 20 mins. Ingredients: 1 large lemon, juiced 1 tbsp sherry or Chinese rice wine (optional) 1 tbsp soy sauce 2 tbsp honey ¼ cup plain flour 400 g to 500 g chicken fillets sliced in 3...
Submitted by Leanne Brennan Serves 2. Preparation time 15 minutes. Ingredients: 1 large tomato, sliced 1 onion, sliced 300g beef mince 2 large portobello mushrooms lettuce 1 tsp garlic powder 1 tspn onion powder 1 tspn salt 1...
Submitted by Shona Mills Serves 12. Preparation time 10 mins. Ingredients: 3 very ripe bananas 5 Medjool dates 5 tbsp warm water 3 eggs 2 cups almond flour 1/4 cup coconut oil/ olive oil 1 tbsp coconut flour 1 tsp cinnamon 1 1/2...