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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.

CrossFit Norsemen Athlete Feature: Kenneth & Melissa Carter

CrossFit Norsemen Athlete Feature: Kenneth Carter

“Keeping fit has for me been a driving force since I was the age of 11, initially an 800m and 1500m runner, achieving some reasonable success, I turned this into a military career.

Health and fitness became a career expectation, I served in the Royal Marine Commandos, then later transferred to the Army to serve in the Royal Army Physical Training Corps.

Royal Marine cap badge Subdued, Royal Army Physical Training Corp Badge Subdued

Throughout my adult life health and fitness was about setting the example.

So how does all this fit in with CrossFit Norsemen? Well at the age of 45 I was, very unexpectedly, diagnosed with late onset Type 1 Diabetes, this was only discovered after I went from 83kg to 62kg in two months. As a result I lost all the strength and fitness I ever had, I truly could not complete the Army 2.4 km fitness test!

For a number of years, I tried to get it back, so to speak. I joined local gymnasiums, set myself running targets but when I thought about what I had and what I was now left with the motivation was, well frankly gone! What I needed was an environment where there was no escape, everyone was supportive but didn’t let you off with “I just don’t feel like it today!”

Along came CrossFit Norsemen.

I had heard much about CrossFit and had pondered about giving it a go, then out of the blue Melissa, my darling wife mentioned she had met this couple, Mark and Stephanie who had opened a CrossFit ‘Box’ 10 minutes from home. I had no excuse!

Shortly after joining, despite my embarrassment at my own performance, I felt part of the fittings. Truly an amazing community, all members were supportive and encouraging a real “Brother and Sisterhood”. My aim was to get back into doing pull ups and climbing ropes, via a culture of progression, support and inclusiveness……I achieved my goal within three months. ✓

What really impresses me about CrossFit Norsemen, is not only the gymnasium Club culture but how it transcends into other areas in one’s life. There is a real social component to the club and this has been wonderfully developed by Mark, Stephanie and our coach Joey.

The Club caters for all ages and levels of fitness, I should know, I’m 52! The only barrier is ourselves!

Would I recommend CrossFit Norsemen to someone else? – Absolutely!”

CrossFit Norsemen Athlete Feature: Melissa Carter

CrossFit Norsemen Athlete Feature: The Harrisons

If a person is ever considered as holding a flaw, this relationship makes up for weaknesses in their combined strength. Together they are the epitome of what anyone would desire in a power couple relationship.

Both are committed to their fitness and health journey and can be found bolstering the community at the 1630hrs CrossFit Class.

Get to know CrossFit Norsemen athletes Victoria and Luke Harrison.

Victoria and Luke started their journey with CrossFit Norsemen in late 2017, although they have both always been active in various team and individual sports across their lives. Since finding CrossFit Norsemen they have remained consistent in their training, which has caused a betterment in their overall health, but specifically a significant increase in physical fitness and mental fortitude. They credit this to the coaches’ dedication and approachability, using their knowledge to consistently program workouts that are challenging and varied combined with realistic nutritional advice and plans to follow.

Victoria describes CrossFit as ‘the perfect opportunity to be able to compete against myself, whilst having the encouragement of coaches and other members for extra support.’ Despite doing other forms of fitness previously, Victoria had an ongoing back injury that regularly interrupted her from training at other gyms. Since joining Norsemen, under coach guidance she has been able to work on improving balance and stability, achieving a number of personal bests in Powerlifting and Olympic lifting techniques and go about her everyday life pain free.

Six months after joining CrossFit, Luke experienced significant knee trauma from his participation in another weekend sport leading to him being off work for an extended period of time. The coaches at Norsemen were able to adapt and scale the workouts to assist in Luke’s rehabilitation and recovery whilst attempting to maintain the fitness he achieved with Norsemen to date. Over a period of time Luke’s knee was able to slowly rehabilitate getting him back to work and back amongst his regular training sessions in the ‘box’.

Not only have they seen changes personally, they have seen that through training together their relationship has strengthened as well. ‘We support and push one another in our combined and individual goals. When one of us is close to the brink of achieving or close to the brink of failing, we give each other encouragement or a shove back on track, we are a team in life’.

When asked about their experience at Norsemen Victoria and Luke said ‘We always feel welcome and valued as members and have really enjoyed being part of such a positive and supportive community. We enjoy partnering with each other for the WOD’s but also love the fact that we can happily partner with anybody in the gym without fear of judgement, something which we haven’t experienced anywhere else. We look forward to training each day and enjoying the physical and mental benefits that CrossFit brings.’

Outside of the gym and work (Victoria is a teacher and Luke is an Electrician) you can find them spending time with their family, participating in and organising community events and walking their two dogs.

Next time you see Victoria and Luke be sure to congratulate them on their accomplishments!

CrossFit Norsemen Athlete Feature: Pete Jarvis (Jarvo)

In his short time CrossFitting Pete has impacted the CrossFit Norsemen community – he is consistent with his training and has no signs of letting up!!

Get to know CrossFit Norsemen athlete Pete.

“My CrossFit journey began in June 2018 at 32 years of age, 12 months since I’d done any type of physical training and six weeks removed from some pretty serious abdominal surgery. I’d always been a relatively fit person however having recently become a new father I struggled to find the time or motivation to get back into the gym.

A couple of friends of mine recently joined CrossFit Norsemen a few months earlier and I noticed the positive changes that it was making in their lives. They’d been encouraging me to come down and give it a try before my surgery, but having never tried CrossFit before I was pretty apprehensive and intimidated, so I kept putting it off. Six weeks after my surgery, having been bed ridden for most of that time, I was in a pretty low place and made the decision to stop feeling sorry for myself and get down to CrossFit Norsemen and give it a go.

My first WOD was on 28 June 2018.

It was a 20 minute pairs AMRAP:

[A]
1 Rep of 15ft Rope Climb
2 Reps of ring muscle ups
3 Reps of back squat at 100/60KG
40 Reps of Double Under
50M Shuttle run
[B] Max Reps of bike or Row (for Calories)

What a workout……Since then I’ve never looked back….. I was hooked!

The first time I walked in the door Joey knew my name and scaled my workouts to slowly build my strength back up to a level where I could safely complete the WODs. There is no ego here. It didn’t matter that I was starting from scratch. Each WOD can be scaled to any level of fitness, and it doesn’t matter whether you are 16 or 60. Nothing beats that feeling of progression, finally being able to do a rope climb, or that first muscle up. Whatever your goals is, it can be worked towards and attained.

One of the best things about CrossFit is the constantly varied workouts. Previously when I’ve attended gyms it was so easy to fall into a rut, stagnate or get bored of the repetition of lifting weights or doing cardio. Not here. At Norsemen every day is different. Joey is a great coach and I look forward to every Monday when I can go online and see what he has programmed for the week. Nothing beats the feeling of completing one of his WODs, when an hour earlier you weren’t sure that you could.

The Box is always pumping with good tunes, it’s clean and well stocked with new equipment. Mark and Stephanie are constantly making additions and upgrades with equipment and apparatus for Joey to programme into his WOD’s.

What sets CrossFit Norsemen apart from anywhere I’ve previously been is the community aspect. Norsemen is like a family. The support that everyone shows each other is out of this world. During the WOD’s they push you to achieve things you didn’t think were possible. The community and atmosphere that Mark, Stephanie and Joey have created at Norsemen is amazing. This is now my home away from home. Every day I walk in I am challenged to push further than I believed I was capable of going.

Six months into my CrossFit journey I am feeling fitter and healthier than I have ever been. This is a community I am proud to be a part of and I cannot overstate what a positive effect Norsemen has had on my life and in helping me become the person I want to be.”

“CrossFit Norsemen is the first and only CrossFit Box I have been a member. I can’t see myself joining another box either! CrossFit Norsemen is the most supportive workout environment I can imagine. The coaches are knowledgeable and encouraging, there is nothing like the drive I get from the group workouts or the bond I have with friends dying in the same workout.”

We are glad Pete gave CrossFit a try. Since joining CF Norsemen Pete has strengthened both his physical and mental fortitude.