Health & Wellness Blog

CrossFit Newstead Overview

What Can You Expect from CrossFit Newstead? 

  • Improved body composition (more muscle & less body fat)
  • Improvement in all elements of fitness/Balanced Fitness
  • An intelligently designed program that is scaled to your current level
  • Regular fitness assessments to track your progress
  • Experienced coaching
  • Optimal lifting mechanics and technique
  • Accelerated RESULTS beyond what you will ever achieve on your own
  • A motivating, team environment
  • Improved performance for whatever it is that you do
  • Expert Coaching

Program Design

We understand everyone has their own unique physiology, areas of restriction (tight muscles), strengths and weaknesses, training experience and fitness level. Although our CrossFit classes are done in a group environment we provide an individualisation element through our Foundations Program and our program design. Providing you with:

  • Effective programs for you to follow everyday based on your goals and bodies needs relative to the information gained from the Foundations Program/Assessment.
  • The science of reps, sets and workout design
  • Energy Systems – the how and the why to train the different systems
  • Training frequency, intensity and the value of rest
  • Areas that should be prioritised in your program specific to you

CrossFit Newstead Overview 

First things first, don’t fear the barbell. If you are going to do CrossFit you are going to spend a lot of time under the barbell, don’t fear it, embrace it. True strength training is going to get you in the best shape of your life.

If your goal is to improve health and performance for whatever it is that you do, then getting stronger will go a long way to help you achieve this. A lot of people have a misconception about the benefits of strength training, particularly the ladies- believing it will have MASSIVE weight gaining effects. Lifting weights is the most effective way to crank up the fat burning furnace and improve your overall health. Our CrossFit programming incorporates a fair component of strength work, in doing so aids in improving every other component of fitness. We believe improving your Strength through a well structured program will have the greatest impact on improving your overall fitness and health. 


Because being STRONG is in our DNA! Wind back the clock to the caveman days. Our ancestors had to haul heavy mammoths home for their dinner, cut down trees to build shelter to stay warm at night and various other strength-based activities. Whilst our survival these days is much less dependent upon our physical prowess, our physiology remains similar to the caveman. We are built to be strong- not to be stuck hunched over a desk for 8 hours a day. Our millions of years of evolution with a strong dependence on daily physical activity, is in our DNA, we are designed to move. We can’t escape that, we MUST move in the way we were designed to move and that is with big functional movement patterns. Our basic physiology remains the same, with out the stimulus of strength movement aka exercise we are not healthy. Our body does not function as it should in the absence of exercise. Physical activity is not something we should do it’s something we all MUST do, without it all sorts of disease and physical and mental health problems can become present.

Besides the reasons above, life is simply easier when you’re strong. Carrying Groceries? One trip. Carrying kids? Easy! Car stuck off-roading at Fraser? Push it out easily! I could go on all day about the benefits of increasing your strength, below are some of the main ones I’ve put together.

The Benefits

Longevity and Wellbeing. A Tufts University, study found that the most reliable biomarker when it comes to estimating one’s quality of life and longevity was their muscle mass and strength. That’s right, strength is a better determinant of wellbeing and lifespan than cardio-vascular fitness, diabetes status, cholesterol level, weight or blood pressure.


Body Composition

Strength training leads to the maintenance of lean muscle tissue. The more muscle you have, the more calories your body burns at rest. This leads to the utilisation of fat stores for energy and as a result a leaner physique. Strength training also has a much greater effect on Excess Post-Exercise Oxygen Consumption (EPOC) than aerobic exercise. The stress caused by strength training means your body has to do a lot of work to replenish itself. These metabolic processes require lots of energy and so elevate your metabolism and your oxygen consumption for up to 38 hours post-workout. And ladies- you lack the hormones necessary to generate bulky muscle growth.

Strength training has also been shown to halt and even reverse sarcopenia (the degeneration and loss of bone tissue due to aging), which helps you to live longer and gives you the ability to maintain your independence (and stay out of the nursing home). Mental Alertness Emerging research has shown that strength training promotes blood glucose balance in the body. This means the brain has a steady supply of glucose (its primary fuel) throughout the day and you are less prone to exaggerated energy highs and lows.

Schuenke MD, Mikat RP, McBride JM. Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management.

Eur J Appl Physiol. 2002 Mar;86(5):411-7. Epub 2002 Jan 29.

CrossFit’s Fitness

Often being ‘fit’ is referred to those that have incredible endurance, however there are 9 other physical skills that make up fitness.

‘Fitness’ can be broken down into 10 General Physical Skills.

You are as ‘fit’ as you are competent in EVERY ONE of the physical skills.

  • Strength – The ability of a muscular unit, or combination of  muscular units, to apply force.
  • Cardiovascular/respiratory endurance – The ability of body systems to gather, process, and deliver oxygen.
  • Stamina – The ability of body systems to process, deliver, store, and utilize energy.
  • Flexibility – the ability to maximize the range of motion at a given joint.
  • Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
  • Speed – The ability to minimize the time cycle of a repeated movement.
  • Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.
  • Agility – The ability to minimize transition time from one movement pattern to another.
  • Balance – The ability to control the placement of the bodies center of gravity in relation to its support base.
  • Accuracy – The ability to control movement in a given direction or at a given intensity.


Click here to read CrossFit’s version of What is Fitness

Technique is KING

We are very focused on perfecting your lifting mechanics not only in the gym but also in your everyday life. Sitting slumped all day at your computer, running with poor posture, lifting with  a flexed spine will eventually result in some sort of pain or injury. You may get away with it for years, but eventually the injury will come. Poor posture of the spine is the weak link resulting in decreased performance and ultimately injury if unattended. We strive for flawless technique all the time, technique must be impeccable before we implement the intensity. Our sole focus is not on quantity, this leads to a sacrifice in the quality of the movement.

Constant Variation 

Variation is a tool to keep the body guessing and to force it to adapt in many different ways. For the most part this is great, but some coaches take the ‘Constantly Varied’ mantra to another level- randomly picking workouts out of thin air for their athletes and failing to periodise their training.

Ultimately, this leads to training plateaus, overtraining and injury. Over doing METABOLIC CONDITIONING falls into this category. Trainees really enjoy this kind of training- it feels you leaving absolutely flogged and it just doesn’t compare in terms of intensity to any other kind of workout you can do. A lot of coaches and trainees, however, overdo the met con. Don’t get me wrong- this produces phenomenal results in the short term – but training at such a high intensity so often just ends up frying people’s adrenals, causing their glands to secrete excess cortisol. This, in the long term, does nothing more than leave them stressed, tired and injured. When it comes to advanced metabolic conditioning, less is truly more- this is the philosophy which underpins the conditioning element of our CrossFit Programming. Our programs are carefully designed to ensure your constant improvement and injury prevention.

Who Can Participate in these Classes?

Whether you are a young or old, male or female, fit or new to fitness, weak or already strong you will benefit from CrossFit. Our coaches scale each workout by providing regressions and progressions to suit your current level of fitness. We use the same system for all people regardless of age and training experience, what we modify is the exercises, load and intensity – We do not change the program methodology. Our coaches are experts at getting the best out of everyone at their current level. We use frequency to learn and intensity to enhance what’s learnt – we are focused on establishing and restoring function in every movement pattern before developing intensity.

Welcoming Environment

We are devoted to fostering a supportive and inclusive workout environment. Everyone is welcome!


Joining The Athletic Zone

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