June Newsletter

We are excited to bring you into the Mid Year Madness!

It has been a very busy month with plenty happening for both members and coaches. We have had the wrap-up from our second 30 day/ 6 week Paleo challenge for 2015, the introduction of our first ever attendance challenge as well as welcoming four new members into our CF 4551 family this month, they have all made great progress so far. Welcome Trav, Dan, Brenden and Simone we are stoked to have you all on board with us. We have a couple of busy months ahead of us with fundraisers and other events that our members are attending so we look forward to bringing you all the feedback.

Remember you’re only ever a workout away from a good move !

Mick Bonney
Owner & Head Coach
www.CrossFit4551.com.au

Paleo Challenge Wrap-Up And Results  

We had 25 of our members take on our 2nd Paleo challenge for 2015. People had the option of completing either 30 days or 6 weeks, each person was partnered up and held accountable to their team mate throughout the challenge. Before we knew it the time had come around to complete everyones measurements and before and after photos. So many incredible changes in participants appearance, health and fitness made this one of our most successful challenges to date.

Congratulations to our top five:
1st: Paula
2nd: Jill
3rd: Elisa
Equal 4th: Carolyn and Hayley.M

 

 

 

Hero Of The Month : June

Congratulations to winner of the Paelo Challenge and our Hero of the Month, Paula Lohan.
“My goal for this challenge was to lose weight. In 6 weeks I have managed to lose 6.4kg and 18cm overall, the biggest loss being 7cm from my waist ( moved 3 holes on my belt.) I improved on the fitness test by 1 min 21 secs.
Thanks to everyone involved, Michael Bonney and Hayley Goodacre for having the challenges available and for all your help, advice and encouragement along the way. Thank you to my buddy Carolyn who always inspires me.
This journey is certainly not the end for me….”

Congrats to Elisa for her 29.1kg loss since starting CrossFit 18 months ago and to Jil for her impressive 6kg loss in the Challenge

 

 

 

 

Paleo In A Nutshell

If you’re wondering what all the fuss is about – this video is an excellent resource to understand the theory behind Paleo.

What Have We Achieved In June ?

Attendance Challenge

For the month of June we introduced our first ever attendance challenge, the aim to help increase selected members attendance and motivation. We selected five members and challenged them against five of our coaches in a basic accountability challenge. This proved to be a great success and a bit of fun that definitely helped everyone involved improve whilst having a little bit of competitive fun. Thanks to all my coaches who participated and to our members Naomi (c), Ryan.G, Will, Shelby and Chris for jumping on board and having a bit of fun with us. We will be selecting two teams of three for the month of July.

New And Noteworthy

Extra Weightlifting, Gymnastics and Mobility Classes !!

We will be bringing our members more specialty classes from August. We will keep you posted closer to the dates with finer details. We alternating most weeks between Weightlifting, Gymnastics and mobility. We encourage all members to attend these classes. Hayley Grant and Aido will run the gymnastics with Mick and Liv with the Weightlifting side of things. Sessions will run from 8am Saturday mornings for approximately 90mins.

Upcoming Events

In the coming months we will be holding a fundraiser for our affiliate (CF 4551). Our goal is to raise a minimum of $3,000 for the gym so we can upgrade and get some new equipment for the box. We are asking our members to please make an effort to contribute in any way possible so we can give you all some new toys to play with. We have had a load of fun and some great memories from doing these events over the years and plan to make these events bigger and better than last time. Below are the dates we are asking you all to save in your calendars.

Upcoming Event : CF 4551 24hour Rowathon

In July we will be holding a fundraiser for our affiliate (CF 4551). Our goal is to raise a minimum of $3,000 for the gym so we can upgrade and get some new equipment for the box. We are asking our members to please make an effort to contribute in any way possible so we can give you all some new toys to play with. We have had a load of fun and some great memories from doing these events over the years and plan to make these events bigger and better than last time.

Please save the below details in your calendar

When: Friday August 21st
Where: CrossFit 4551
Start: Friday 12pm (Ten teams of 6-12 people)
Cost: $25 per person.
Bring: Food, water, change of clothes, bedding/swag if staying all night, friends and families to help row and donate.

Please Note :  Teams will be made by myself and the coaches, if you are unable to attend we ask that you be generous and donate anyway and find a replacement team member. Each team will be required to raise a minimum of $200 collectively by Thursday the 23rd. We will be a little more lenient this year and allow up to 12 members per team so people can do stints of your choice and allow members to go home for a nap or head to work, take the kids to sport etc when and if they please. If you would like to build your own team you are more than welcome to do so, but please notify Mick immediately before we organise teams. All family and friends are welcome to attend and participate. The teams will be listed on the notice board in the coming days.

Out Of The Box

 

Congrats to Coach Liv for her silver medal performance at her last National Youth Championships and her selection in the Queensland Junior Team. Liv’s snatches didn’t go quite to plan but she performed a gutsy 79kg Clean and Jerk which was the equal heaviest lift of the day. Olivia will be competing at the National Junior Championships in Melbourne in August. Liv thanks her coach Michael Bonney & her CrossFit Family, her weight lifting Coach Ben Turner and her sponsor Allstar Sports

Your friends and family can take advantage of our 14 Day Trial for $50. They’ll get a 1 on 1 introduction session with one of our qualified Coaches who will show you everything they need to know before they start on their first awesome session with us !