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How Much Does CrossFit Cost in Australia and Perth Specifically?

How Much Does CrossFit Cost in Australia and Perth Specifically?

CrossFit is arguably one of the most popular forms of exercise in the world at the moment, and with good reason too (which we will get to shortly); but many people believe it to be too expensive. So, how much does CrossFit cost in Australia? 

In this article, we’re going to look at some average costs or prices for CrossFit in Australia, and Perth, for your convenience. 

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It’s Open Time! 2019

It’s Open Time! 2019

Originally published January 14, 2018

Whether it’s your 1st or 4th Open, it never loses its spectacular hype, anxious anticipation and excitement. Competition takes an ordinary workout and turns it into a test. The intensity reaches a knew level and shocks even the most seasoned fitness aficionado. Putting it on a worldwide scale against the average CrossFit go-getter and the sports elite, it doesn’t get any bigger than the CrossFit Open.
You Vs. You
Here’s an important perspective that needs to be embraced in order to enjoy and appreciate the experience of the Open. Please, don’t get caught up in being over competitive. Avoid the urge to compare yourself to others and get stuck seeking validation of your efforts with a ranking or placement. At the end of the day it is completely arbitrary where you end up. All that matters is the effort you put in each time and the way you conduct yourself before, during and after the workouts. To bring out the best in your efforts, attack each workout with a healthy dose of humility and gratitude. You will have all the support you need from those around you to be uplifted when things start to get hard.
Community
The spectacle that is the Open brings the community together like nothing else. It’s about supporting those around you to give their best and leave it all out on the floor. It’s a celebration of hard work, dedication and persistence in the art of fitness.
One & Done… For All Five
To maximise your experience throughout the five weeks of workouts, here’s a couple tips:
  • Discard any expectations. There is no need for unnecessary pressure to perform beyond your means.
  • Do the workouts once. It’s the old “one and done” rule. Talk with your coach about strategy, be confident and give it everything you got for that day.
  • Reflect on your performance but don’t dwell on them either. This is an opportunity to learn your capabilities in the scope of these workouts, but don’t make it more than it is. You may discover some weaknesses in the light of competition. Turn these into positives by making it something to focus on for the future. It will all make you better in the long run.
Proper Preparation
Incorporate active recovery, mobility work, myofascia release prior to the day of the workouts. Nourish your body with good food. No radical changes are needed. Just be sure you replenish them glycogen stores for the day of the workout. That may mean some clean carbs like sweet potato and rice, accompanied with plentiful veg and a hearty steak (grass-fed of course).
Sleep well. The most important element of proper preparation is getting restorative sleep leading up to the workout.
Make it a memorable experience and have as much fun as you can during the five weeks. Leave the ego somewhere far, far away, as it will only be crushed down to size in this competition. If you embody true humility and respect for other competitors, you will have a great time giving your best.

Setting Goals for 2019: Refining Your Strategy

Setting Goals for 2019: Refining Your Strategy

Author: Joey Jiritano

The coming of the New Year can be the catalyst of change for many a person. Yet, to follow through and attain those well-meaning goals, whether it be to lose weight or hit that Personal Record (PR) at the gym, can turn to a faded aspiration with no hope in sight. Most of the time, the problem is the lack of process and planning to put the wheels in motion to achieve sustainable gradual changes. So, defining your outcome goal really is the easy part (especially if you adhere to the S.M.A.R.T goals principle; Specific, Measurable, Attainable, Realistic & Timely). Putting some thought into how you are going to achieve your goals will give you the keys to success.

Example

Jabba wants to hit a snatch PR of 70kg in 2018, which will add 12.5kg on his current max snatch. That’s good Jabba has a clear number to define the goal, now the process has to be established. Therefore, to achieve this goal, Jabba will;

  • Dedicate 2 sessions a week to building the snatch.
  • Perform 50 good quality reps at 70 – 85% at each of these lifting sessions. Along with accessory strength movements (Overhead Squats, Snatch High- Pulls etc.)

So, as long as Jabba complies and completes 50 good quality snatches at each session per week, that will amount to a minimum of 100 per week x 52 weeks a year = 5200 reps! And that’s not including the accessory work on top of that. It’s certainly not an overwhelming work load, as it can be broken down into 10 sets of 5 reps per session.

What You Need To Do

PLAN

The example above is a simple one to showcase the power of consistency and planning. It creates a simple process to guide you toward your outcome goals.

  • Grab a calendar and clearly set the times and places to work at your goals.
  • Jabba decides to do the pre-planned programmed snatch sessions at his CrossFit gym every Monday and Thursday at 5:30pm.
  • He will work with his coach, which keeps him accountable and holds the quality of the sessions to a high standard.
  • Have a checklist and create mini-goals to work towards your main goal(s) for the year.
  • Jabba attends these sessions twice a week and checks each one off as he goes. This will create a sense of empowerment and momentum that is propelled through these small achievements. This is completely relative and specific to the individual, but they should be small, relatively easy to achieve goals. That could mean just showing up to the gym on certain days, or drinking a glass of good mineral water upon waking everyday… easy peasy.

MEASURE

It’s important to observe and measure progress periodically, this will help you to affirm you’re on the right path. Lifting and performance measurements are an easy metric. With something like weight-loss or body composition goals, taking a photo monthly will give you observable evidence that you’re on the right track. Tracking will also motivate you when you see favourable results, feeding the fire to get after them 2018 goals.

“Discipline is freedom” – Jocko Willink

Don’t be afraid to set big goals. Although you want to be realistic with your expectations, that doesn’t mean shying away from seemingly difficult goals that require an abundance of hard work and sustained discipline. Planning a new routine can be life changing and profoundly important towards the bettering of oneself.

Need some ideas for some goals? OK, here’s a few;

  • Wake up and go to bed at the same time every day. Decide what time would work best for you. Set an alarm to get up and get it done! You might be amazed at how much more productive you can be.
  • Read a book a month (non-fiction). Get some highly recommended reads and devour that knowledge.
  • Diet goals you ask?
  • Food prep. Aim to have a healthy whole foods lunch and/or dinner prepped for each day of the week.
  • Cut out any bad foods (sodas, processed foods, fast foods, donuts etc.)
  • Include veggies in a meal each day. At least one meal containing a few serves of veggie goodness. Look up recipes that will inspire you and help to make healthy choices palatable for you.
  • Training goals?
  • Just get to the gym. Make it a habit and part of the routine. Consistency is the most powerful conductor for progress and change.
  • CrossFitters: PR your ‘Fran’ time, or a workout that challenges you and exploits your current weaknesses.

Make it your year for change. Think of some personal goals and plan a strategy to get after them!

CrossFit Norsemen Athlete Feature: Zack Gray

So me and CrossFit…… where do I begin.

I started my fitness journey years ago with a variety of different sports, but it really took off

for me in high school when I started swimming for a local swim club. I swam for two years at

a competitive level attending state championships but never really going much further.

Soon after I tried out for the National Triathlon Team which I then went on to compete in and

carried on my training for a further two years until I started lifting weights.

I hit the gym in an aim to get bigger and stronger which then led me to the sport of

Powerlifting. I competed in powerlifting for two years in which I learned many techniques and

ways to shift heavy weight.

I struggled to get back into sport or any form of training after starting a family – I became a

real couch junky.

Reaching 118kg and feeling lethargic and just completely flat all the time my brother Lee

encouraged me to come and try out CrossFit Norsemen where he and his wife were

members. This went against some of my preconceived ideas of what CrossFit was

about……before attending.

After my first session and making a measly 12 Calories on the air bike and a total of three

box jumps before collapsing into the ground I was supported by another member, Nathan,

for my achievement………I was totally hooked.

Needless to say, my addiction to sport and drive for improvement kicked in 100% I could not

fathom how it was possible to be so fit and so strong at the same time but I was witnessing it

and I now wanted a piece.

Through the amazing coaching of Joey and Mark and the amazing help of all the friendly

members throughout the weeks I noticed myself slowly improving, getting fitter and stronger

by the day.

Within the first week I had completely turned my diet around to benefit my training and lost

five kilos in the first week, now two months down the track I am 15 kilos lighter and

physically fitter and stronger than before. My goals are to keep on improving and hopefully

start attending competitions.

I can honestly say that joining CrossFit Norsemen completely turned my life around and I

have never been more driven or eager to improve.

So that’s it from me and how I got myself into the spicy WOD’s that make us whinge and

moan but at the end of the day…..I love it and there’s nothing else I would rather be doing

than collapsing from the gruelling workouts, bandaging up my rope burn and getting better

and better each day.

About Us

The Box

CrossFit Norsemen is a premium training facility for the northern suburbs of Perth, WA. 

Purpose built with an oversized custom rig, deep impact flooring, rowers, ghd, paralette bars, Olympic rings, top-spec bars, bumpers, assault bikes, branded plyo boxes and the best range of CrossFit kettle bells and wall balls. Everything is kept clean and in perfect working order.

Unlike traditional gyms, CrossFit is a much more personal experience. Each WOD (Workout Of the Day) is led by experienced coaches and you’re never left wondering what to do or how to do it. Everyone helps each other. Don’t worry, you’ll not be climbing ropes or doing hand stands until you’re totally ready.

Members enjoy on-site parking, our very cool chill-out zone and apparel shop. The clean toilets, shower room and kitchenette are for the use of all members.

Warm Welcome

Tour the facility (bring a friend along if you like). You’ll also meet a coach.

Discussion

We’ll talk about what CrossFit is, the training methodology and answer any questions you might have.

Tell Us Your Goals

We’ll tell you how to achieve them, track them and what comes next.

Try It

The warm-up is followed by some basic strength/skills training. You can have a go at the WOD, or not, or just some of it. It’s your choice.

The Team

Our coaches and owners

MARK GANNAWAY

MARK GANNAWAY

Coach & Owner

JOEY Jiritano

JOEY Jiritano

Head Coach

The Team

Our coaches and owners

MARK GANNAWAY

MARK GANNAWAY

Coach & Owner

JOEY Jiritano

JOEY Jiritano

Head Coach

The Advantage

Our coaches are there for you before, during and after the workout.

Proper form and technique will be explained to you before and during every exercise. They will take the time to know your name, find out what your goals are, what you might find difficult and scale the WOD to ensure you train safely and within your ability.

Coaches will hold you accountable to your goals because let’s face it, we all need a gentle nudge now and then, so expect an email if they haven’t seen you in a while!

You can’t out-train a bad diet. That’s why our coaches are focused on helping you eat right. We encourage members to ask questions, seek their advice, and read our coaches food blogs. Our coaches also oversee the food challenges we run here at CrossFit Norsemen.

Remember, all of these benefits are included in your unlimited membership.

BECOME A MEMBER

CrossFit really does work, whether it’s weight loss, toning or getting super fit for games, the coaches at CrossFit Norsemen will get you there.

BECOME A MEMBER

CrossFit really does work, whether it’s weight loss, toning or getting super fit for games, the coaches at CrossFit Norsemen will get you there.

CROSS
FIT 101

What is CrossFit?

CrossFit is “constantly varied functional movements performed at high intensity”. 

A program that is, by design, broad, general, and inclusive. A typical one hour CrossFit class generally consists of a 10-15 minute warm-up, 20-30 minutes of low intensity skill/strength training, 10-20 minutes of high intensity training (the WOD) followed by a 10 minute cooling down and stretching period.

During the class there is plenty of time to ask questions and keep up the fluids.

Constantly Varied

No two workouts are the same. Be prepared for anything!

High Intensity

Short periods of intense cardiovascular exercise with less intense recovery periods.

Functional Movements

Movements and exercises are based on real-world bio-mechanics like jumping, squatting and reaching.

CROSS
FIT 101

What is CrossFit?

CrossFit is “constantly varied functional movements performed at high intensity”. 

A program that is, by design, broad, general, and inclusive. A typical one hour CrossFit class generally consists of a 10-15 minute warm-up, 20-30 minutes of low intensity skill/strength training, 10-20 minutes of high intensity training (the WOD) followed by a 10 minute cooling down and stretching period.

During the class there is plenty of time to ask questions and keep up the fluids.

Constantly Varied

No two workouts are the same. Be prepared for anything!

High Intensity

Short periods of intense cardiovascular exercise with less intense recovery periods.

Functional Movements

Movements and exercises are based on real-world bio-mechanics like jumping, squatting and reaching.

Explanation

Inspiration

Motivation

Frequently Asked Questions

Is CrossFit safe?

Totally safe. Unlike traditional gyms you’ll have a professional coach right there with you making sure you are doing everything correctly and safely. A key principle of CrossFit is to scale workouts to suit you – the individual.

Do you have to be really fit to start?

Let’s make one thing clear – CrossFit is designed to get unfit people fit and fit people really fit. Regardless of size, shape, age or skill level the training methodology is scalable to the individual. We all do the same WOD but at different weights, reps and intensity.

The best thing about CrossFit is the support and encouragement you’ll receive from everyone else around you, whether you finish first or last. You’ll see mums and dads, the young and the old, the big and the small, the fast and the slow– all working out together.

Do you have a fundamentals program?

As is the norm for brand new CrossFit Affiliates, CrossFit Norsemen will not be introducing a dedicated fundamentals program for several months until our membership base grows. In the meantime, every class will have explicit instruction led movements and exercises scaled for all abilities.

Is it expensive?

At $52 for unlimited membership, CrossFit Norsemen is the least expensive CrossFit north of the river. Continuing in the CrossFit tradition, First Responders and Military personnel receive a further 10% discount. The moment you step through the doors we’re confident you’ll realise this is a premium CrossFit facility fitted with the best equipment, the best technology and staffed by the best coaches.

How do I pay my fees?

There is no joining fee and we’ll set you up with a direct debit. Each fortnight $104 is debited from your nominated account. If you want to stop your membership all you have to do is give us 30 days’ notice at any time. See Terms and Conditions for more detailed information.

FAQ

Frequently Asked Questions

Is CrossFit safe?

Totally safe. Unlike traditional gyms you’ll have a professional coach right there with you making sure you are doing everything correctly and safely. A key principle of CrossFit is to scale workouts to suit you – the individual.

Do you have to be really fit to start?

Let’s make one thing clear – CrossFit is designed to get unfit people fit and fit people really fit. Regardless of size, shape, age or skill level the training methodology is scalable to the individual. We all do the same WOD but at different weights, reps and intensity.

The best thing about CrossFit is the support and encouragement you’ll receive from everyone else around you, whether you finish first or last. You’ll see mums and dads, the young and the old, the big and the small, the fast and the slow– all working out together.

Do you have a fundamentals program?

As is the norm for brand new CrossFit Affiliates, CrossFit Norsemen will not be introducing a dedicated fundamentals program for several months until our membership base grows. In the meantime, every class will have explicit instruction led movements and exercises scaled for all abilities.

Is it expensive?

At $52 for unlimited membership, CrossFit Norsemen is the least expensive CrossFit north of the river. Continuing in the CrossFit tradition, First Responders and Military personnel receive a further 10% discount. The moment you step through the doors we’re confident you’ll realise this is a premium CrossFit facility fitted with the best equipment, the best technology and staffed by the best coaches.

How do I pay my fees?

There is no joining fee and we’ll set you up with a direct debit. Each fortnight $104 is debited from your nominated account. If you want to stop your membership all you have to do is give us 30 days’ notice at any time. See Terms and Conditions for more detailed information.

GET IN TOUCH

2/178 Landbeach Blvd, Butler, WA

0406 021 483

info@crossfitnorsemen.com.au

IN PARTNERSHIP WITH

SITE DESIGN BY

CrossFit Norsemen Athlete Feature: Belinda Mallon (Bel)

One of our strongest female athletes both mentally and physically. Bel is part of the glue that holds Norsemen Community together. She is consistent with her training and has no signs of letting up!!

You will see her at the 1530hrs and 1630hr classes, get to know Norsemen athlete Bel.

“My fitness journey started in 2009 when close family encouraged me to lose some weight. I say ‘journey’ as it’s been and still is a ‘journey’ for me…..it’s not a destination.

Across the following years I achieved some fantastic weight loss goals. But having a lull in my training and not remaining consistent in my ‘journey’ saw me slowly regain the weight I had lost and loose the gains in strength I had made.

In early 2012 a close friend encouraged me to enlist a personal trainer. Weighing in over 110kg I was in denial of how bad things had become. It was the feeling of pushing my limits both mentally and physically that hooked me into bettering myself, pushing my limits and seeing changes in my strength, the comfortability in my body and my mental resilience.

Seeing a drop of 27kg in weight from my determination and consistency in training I couldn’t have been happier.

Late 2013 my journey came to an unforeseeable halt when I was diagnosed with Graves’ Disease. An Overactive Thyroid Condition.

Following some extensive treatment and armed with a determination to not let this disease get the better of me, I returned to training and enrolled into a local college to be a personal trainer. I completed my Cert III and IV in Fitness and my Level 1 CrossFit and started helping others with their own fitness goals.

Across the following years with significant rounds of differing medications the only remaining option for my diagnosis was surgery. Weeks after surgery I was back at the gym reset and focussed on my journey.

With a change in direction by the gym I was training at I started to look for a dedicated CrossFit training facility.

CrossFit Norsemen opened its doors in October 2017 and I felt like I was in the right place for me.

I’ve been with CF Norsemen since its inception and they have given me the results I was chasing and pressed for me to make new goals to continue in this journey.

You only have to see Bel in the box and you will know that her true passion lays in Olympic and Powerlifting. Try and keep up Brothers & Sisters!!!

CF Norsemen has shown me that they are all about the community and their members. I’m part of this AMAZING community and we show unconditional support and encouragement. Everyone has time for each and every member, the coaches will spare the time for you, even if it’s just for a chat about your day. They kept me sane while I was so stressed during the planning and lead up to my wedding.

The coaches knowledge is second to none combined with a down to earth nature it’s their approachability that keeps everyone coming back. The programming is exciting and challenging but scalable to all skill levels.

The coaches, the members and the programming push us to get the result we want…… making us mentally and physically tougher each and every day.

CF Norsemen brings out the best in me, as far as I’m concerned it’s the place to be. Can’t wait to see what else I can achieve.

Ask Bel about her determination to complete FRAN at Rx…….She has the scars to prove it.

One thing I can pass on is that focusing all your energy only on the destination makes the process of health and fitness feel unhealthy, making you less likely to stay with it and find success.

I now see my participation in working out as my time to de-stress from everyday life.