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It doesn't always have to be fancy, you just need to give your body the correct fuel it needs. #crossfit #crossfit4178 #nutrition #wynnum #wynnummanly #lota #makingpeoplebetter #crossfitcommunity #health

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SLIM DOWN/SIZE UP 6 WEEK CHALLENGE The announcement you’ve all been waiting for, the long awaited slim down/size up 6 week challenge is here! Kick starting on May 27th till the 8th of July. This challenge is unique to other challenges out there on the market. This opportunity is designed strategically for YOU. Whatever your goal, our well trained, educated and experienced coaches will program specifically for your needs. The challenge is creative and innovated and will teach you to be responsible and accountable for yourself long into the future. The challenge includes: - Full Health assessment - including such things body fat, measurements, cardiovascular disease, blood glucose, cholesterol (HDL) - Specific goal setting and programming - Nutrition - Nutrition seminar - Private 1 on 1 coaching - Fitness assessment - individualised pre and post - Weekly programming - Photos weeks 1, 3, 6, 9 and 12 - Leisure group activities -100% accountability during and post challenge We have 10 spaces available only, you will need to apply and fill out a questionnaire to be selected in the challenge. All you have to do is listen and commit to what the coaches say, how simple. So move quickly to guarantee this life changing experience. As a community together we will help you succeed. CrossFit 4178 is an exciting, vibrant place to train with so many special people already involved. We promise our community and expert coaches will drive you in the most positive way to hitting YOUR goals. This programming has been and is effective and proven. The cost of the challenge is $300 which is $50 a week. To apply now or if you have any questions – Call Sean on 0409267785 or James on 0487352082 or email on Facebook or crossfit4178wynnum@gmail.com

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Training with like minded individuals from all walks life, makes coming in to train so much easier! Even if you've had a bad day you know you'll be walking into a place that will always have your back. 💪🏼#crossfit #crossfit4178 #wynnummanly #fitness #health #makingpeoplebetter #crossfitcommunity #wynnum #wynnummanly #lota

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Member of the week this week belongs to @_cocho_ He's been with us since day dot! And is a gym favourite with his banter and efforts in workouts. We asked him a couple questions about he's time with us below. 1) How long have you been training at 4178? On and off for about 4 years. 2) Why did you decide to try crossfit? - Well there was this guy I new his name is Sean Carroll may of heard of him, well he opened a gym and I thought I would try it. 3) Has training with us had a positive impact on your life? If so how? yeah definitely, just how you feel in everyday life if you didn't train that well or much that week you just feel down and out of it compared to coming in and getting the work done and enjoying it. 4) What do you do for a living Carpenter 5) what’s your favourite superhero movie and Why? It's a hard choice but I'd have to go with Thor you seen the size of his hammer, it's a good looking hammer 😉 6) Why do you like about crossfit 4178? Everything the people the coaches the work outs such a great community always happy people there and a good way to get competitive if no one has noticed 😂. 7) what do you think of coach cals music choices? Well I do like some of his choices but other times I feel like I want to be chopper read 😉👍🏻

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This weeks WOD of the week was Tuesdays spicy little couplet of deadlifts and handstand push-ups with some upper strength to kick start the session💪🏼 #crossfit #crossfit4178 #strengthandconditioning #health #fitness #wynnummanly #wynnum #lota #makingpeoplebetter

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Even though is cooling down remember to keep those fluids up! Drink plenty of fluids to maintain and replenish water levels is vital for things like muscle function, joint and brain protection, immune health, digestion, and even mood. #crossfit #crossfit4178 #crossfitcommunity #wynnum #lota #wynnummanly #fitness #health #strengthandconditioning

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People are constantly being told that “Fats are bad”, and many people will spend lots of time and money to completely rid their diet of fat. The truth is, that we need fats. Fat is actually necessary for you to lose weight. It all depends on the source of food you are getting it from! The fats to avoid are trans fats and saturated fats. These fats are often found to be culprits in packaged foods such as french fries, margarine, cake mixes,etc. These fats will raise LDL (bad cholesterol) and lower your HDL (good cholesterol). The reason these fats are so unhealthy is because most of them have undergone hydrogenation. Hydrogenation is a chemical process that food manufacturers use to keep the fat in packaged food from going bad. Unsaturated fats such as omega-3, omega-6, oleic acid, and linoleic acids are the good fats! Incorporating these into your diet can actually help you lose weight! The fat-soluble vitamins A, D, E, and K all require fat so that they can be absorbed into the body. Without fat, you will not be getting any of these essential vitamins. Foods high in unsaturated fats such as avocado, can actually keep you feeling full longer because they can take a longer time to digest. #health #nutrition #fitness #crossfit #crossfit4178 #crossfitcommunity #wynnum #wynnummanly #lota

Why we love our strict press! This style lift delivers a fantastic full body workout. To the casual gym-spectator, it may appear as nothing more than an upper body exercise. But the strict press is much more. Yes, the shoulders, triceps, upper chest and upper back muscles are the “movers” that carry out the motion. However, your core and lower body muscles must be isostatically contracted (flexed without moving) throughout the motion. #biggerfasterstronger #bettereveryday #crossfit #crossfit4178 #crossfitcommunity #wynnum #wynnummanly #lota

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Member of the week time! Meet Sally or favourite red headed fire fighter! A pleasure to coach and always inspires others with her work ethic. 1) ) How long have you been training at 4178? 1.5 years give or take! 2) Why did you decide to try crossfit? A guy a once had a crush on told me to get involved....and i wanted to get fit enough to pass the fitness test for the fireys. 3) Has training with us had a positive impact on your life? If so how? Yeah, definitely a positive impact. Esspecially after a rough day/night at work its nice to come in a just see some smiles😊 4) what do you do for a living? Firefighter 5)who is your favourite superhero? I dont watch superhero movies...so can i choose all Liam Neeson movies instead? 6) Why do you like about crossfit 4178? I like that everyone has a go...a real go. We dont get many chances in life to really push ourselves and day in, day out i see people doing that at 4178. Its inspiring. 7) What do you think of coach Cals choice of music? I think Cal knows what I think of his music choices💩

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Today's awesome workout! A great way to finish the week, starting week 1 of our clean strength block and a WOD for helping us develop our barbell cycling under fatigue. #betterfasterstronger #wynnummanly #lota #bettereveryday #bodybuilding #wynnum #crossfit #crossfit4178

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Love your Olympic lifting? Don't forget to do your bicep curls!! Elbow injuries are one of the main injuries that can occur when Olympic lifting but with any risk of injury there is always things we can do to lessen that risk. Bicep curls are a great exercise to help prevent such injuries. For example if you think about it in the case of an elbow dislocation, what actually happens especially under a strong load is that the weightlifter is trying his or her hardest to lock his arms out, activating the triceps. However, if the triceps are too strong and the biceps, while working eccentrically to prevent hyperextension of the elbow, gets stretched the biceps actually relax and do not do their job of preventing hyperextension, resulting in the elbow giving way. And looking back at it, it comes from the triceps over-powering the movement itself. Joints have the agonist and antagonist muscle groups to support its movement and stability. We need to ensure that there is balance in the muscle groups to allow for injury prevention to occur. So keeps those biceps strong to stay safe over head. 💪🏼#olympiclifting #crossfit #crossfitcommunity #crossfit4178 #curlsforthegirls #wynnum #wynnummanly #lota #manly #betterfasterstronger #bodybuilding

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To honour emergency services personnel and military personnel who have lost their lives in the performance of their jobs, we are doing the Hoppy Hero WOD tomorrow on ANZAC Day at 7am (there will be no other sessions during the day). Hero WODs are unfortunately too numerous now as they are only created when someone has passed. There are quite a few Hero WODs. The philosophy behind a Hero WOD is that you will challenge yourself physical, mentally and emotionally, working well outside your comfort zone in the performance of the WOD, knowing that at the end of it, you will walk away still breathing, and be able to go home and keep on living life surrounded by friends and loved ones. The Heroes these WODs are dedicated to will not. It is not essential that you RX the WOD, just that you give it your best. To make it all inclusive, the movements will still be scaled if needed. Lest we forget. CORPORAL MATHEW HOPKINS Hoppy was 21 and a father when he was killed on the 16th day of March. The movements represent the functionality the body requires to lift and carry a person. David Morris the writer has brought together a WOD that captures every aspect of that tragic day and brings together a fitness community to remember a genuine Australian Section Commander. Hoppy was killed while conducting a patrol near Kakarak when he and his team were engaged by a group of around 20 Taliban. He was evacuated by a Coalition helicopter to the nearby medical facility in Tarin Kowt as soon as the security situation allowed. Despite all efforts, he died shortly after arriving at the hospital. “Hoppy’s memory will live on forever with the WOD dedicated to his life.”