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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Top 10 CrossFit Movements to Master for the Open 2018

Over the last years we have seen a similar trend of movements that will come out repeatedly in the Open. These are the movements used in the past Opens to date. And since the Open is usually a test of capacity, it is important to note that these movements need to be practiced at high reps. The list of the movements are below. Here is the list of the Top 10 CrossFit movements to Master and the number of times it has been seen in the previous Opens. The Top movements are in no particular order. 1. Toes To...
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7 Chin Up Drills

Here is a video of some Chin Up Drills for you to perform on Open Gym Days if you still have not gotten your elusive single Body Weight Chin Up yet. It is the accessory work that will get you to your elusive Chin Up. Spend an extra 5-10 minutes every session that you come into the box to perform 1 of these accessory drills. You can do these at the start or at the end of class. You need to spend more time on the bar to be good at bar movements. All reps must be unbroken. Do...
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Core Exercises to Strengthen your Core Part 1

Here are some various exercises to improve your core strength. Not just a fun buzzword, this is a good place to start if you are just a beginner crossfitter just starting out in this fun and adventurous world of crossFit. Or you may be in the Intermediate category and your gains have stopped, you are no longer getting PB’s every week. The core is important to stabilise your trunk. Without a solid core, you will not be able to maintain a stable trunk when you are lifting large weights like in your Snatch or Cleans. And if you are...
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April-May Buzz 2017

Hello guys, welcome to our April-May Buzz! After the 5 weeks where the Opens took place, we were all ready for the very popular wine tour! A jolly good time was had and we cannot wait for next year’s! In May, we continued on with Performance Training to prepare everyone for the Three Vs Three Showdown. A big congratulations to our Member of the Month, Kym Dabrowski! It is with great pleasure that we get to feature her in this edition. Here is a recap of what went down at the box, together with some helpful articles and what...
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CrossFit Open 2017 Wrap Up

The Open 2017 has come to an End and our weekends over the month of March have been nothing but electric for everyone involved, including family and friends. As always no one else cheers louder for you as our FibreFam box members. Great appreciation to all who helped out, being a minion and judging when some needed it. We have had a mixed bag of emotions throughout the Open and at the end of it we come out stronger than before. As a box we had 36 competitors participate and 12 first timers. The table below shows improvements of...
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