7 January 2019-Week 2

“We BELIEVE that our box is a judgment free space.” And we started off the year right with a MegaWOD for Ems. That was fun as we farewelled Ems on her new chapter of her journey. She will still be around though. Thank you all who came through for a sweat, laugh, cuddle and selfie. A warm welcome to a few new additions to the member’s page and FibreFam.  Please check the tabs for linked posts that may interest you. With the added volume to the program, please carb up before you come in for your session, an additional...
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Masters League 2018 Invitational Masters Perth WA

30 June 2018 Fibre was represented by 4 of our Masters Athletes at the Raw Edge Invitationals. Kerry Collins, Tash Sherriffs, Daniel Nin and Henry Dos Santos. A great day with the Masters athletes of Perth. The workouts were pretty spicy and lung-y but overall quite fun. WOD 1 12min 2km/1.5km ROW AMRAP 9 Deadlift 12 Wall Balls WOD 2 7min EMOM 7 Burpee Over Bar 20 Double Unders/30 Single Unders Max Rep Thruster 450/35 Minimum 4 Burpee O Bar to stay in EMOM or Tap Out of WOD WOD 3 8min Timcap 9-6-3 Power Clean 75/35 Shoulder to...
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Adele “Deli” Heal 

  Adele, also known as Deli, is one of the most engaging members at Fibre and also One to watch. When she is at the box, she makes time for everyone, from catching up with everyone to yelling out encouragement during a workout. This often causes her to be in trouble when the class gets held up. When she is not at the box, she takes time to comment on everyone’s achievements and posts on the members page. Besides being such a warm teamplayer, last year, Deli also stepped it up in class in preparation for the 2018 CrossFit...
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Ring Muscle Up Drills Part 1

Ring Muscle Ups are beautiful and the most attractive skill to have in CrossFit. Elite athletes and experienced crossfitters make this movement look seamless, but there are a few skills that are needed to achieve this movement. In this post, we break down the movements and drills for the Ring Muscle Up. The Ring Muscle up is a combination of strength and skill. You can make up for the lack of strength by skill to attain a full rep ring muscle up. Although it is highly recommended to improve you Pull Up/Chin Up, Ring Dips and Support strength for you to...
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Mobility Drills to Prepare for a Snatch & Overhead Lift

If you see a Snatch in a workout, you know you will need a whole bunch of exercises and mobility to prepare your body for the complex movement. Most of the time we notice that it is the shoulder that lacks the most mobility and this will affect the lift in general. Tightness in the pectorals, deltoids, thoracic tightness or kyphosis will affect the receiving position of the bar, failing or missing and lift and worst, an increased chance of injury. But there are many preventative drills for you to do, to prepare yourself for this lift. Below are...
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