Health & Wellness Blog



Letter to our valued athletes 25/4/17

Dear Valued CrossFit Members,

On completion of the Open we seen it as a perfect time to trial a service that many boxes are now utilising whereby Beyond the Whiteboard have teamed up with some of the most accomplished coaches and athletes in the community to provide the programming for CrossFit boxes, which automatically gets generated into BTWB.

As a team we committed trialling it for 6 weeks and then review, that 6-week period has come to an end. With your feedback and our analysis we have decided and feel it is not the best programming for our philosophy and direction we want our box to go in.

As within any box that is pursuing excellence or any pursuit in life, where you want to challenge the status quo, change is constant!

With this being said I am very excited to share with you what I have been working on behind the scenes to take your RESULTS, our community and all round experience in the AZ to the next level!

It’s been sometime since I’ve had the reins of being in charge of our programming, I’m really excited and looking forward to being more ‘hands on’ with you all in the AZ again.


As an athlete you need to identify what is your goal, what do you want to achieve from your CrossFit experience? There are 2 categories most athletes will fall into:

  1. You are doing CrossFit to be fit for life, exactly what CrossFit was originally designed for. A fitness program that provides increased work capacity across broad time and modal domains through constantly varied functional movements performed at high intensity – Taking you away from sickness and disease and towards wellness. A fitness program that has you best prepared for any physical challenge that life throws your way and keeps you out of the nursing home for longer with a better quality of life.


  1. You want to compete in the sport of CrossFit.

Whichever category you fall into, we want to provide you with the very best environment to achieve your goals.

For this reason I have come up with the following structure to accommodate each athlete on where they are on their journey with us at CrossFit Newstead.



Foundation is for all members, regardless if you are a competitor or after general fitness, a strong base of support with strength and GPP (general physical preparedness) foundation is required.

The FOUNDATION component of our programming will represent our daily “WOD” and is the PRIORITY for ALL athletes.

FOUNDATION is broken up into the following components each session or across the week:




Moving well and improving your strength in the fundamental strength movements; Deadlift, Squat and Presses will be paramount in allowing your full fitness potential to proliferate.

Most phases we will be leaning towards a linear progression where there will be an increase in volume or intensity (load).

The Olympic Lifts (Snatch & Clean & Jerk) are two lifts that tick off many of the physical skills that make up fitness. Namely speed, balance, mobility, strength and power – We believe they are well worth taking the time to master with really good technique and confidence. This comes from multiple exposure and good coaching.

Most weeks you will find both or one of these lifts will have a dedicated day.

NB: If you fall into the ‘competitor’ category or you just enjoy the Weightlifting take advantage of our exceptional Weightlifting coaches and get along to Weightlifting Club



Think huff, puff and burn. Commonly known as the “Met Con”, metabolic conditioning (and nutrition) forms the foundation of Coach Glassman’s hierarchy of fitness. This would indicate that this is the most important part of “CrossFit”, and should be the number one priority for ‘Fitness Athletes’ and even beginner level ‘Competitor Athletes’ before looking to specialise.

The MOTOR component of the WOD provides the most variety with the classic CrossFit workouts as well as our own designed workouts to deliver GPP.

A lot of thought and planning goes into this component!



The more highly skilled movements like Handstand Walks, Muscle-ups, Toes 2 Bar, Pistols etc. we will have allocated time in certain workouts for you to practice these movements relative to your current level.

NB: If you fall into the ‘competitor’ category or you just enjoy Gymnastics take advantage of our Gymnastics class each week. 



Competitor DOES NOT replace the Foundation program it is considered an accessory/secondary workout to the Foundation WOD.

Our CrossFit daily class is and will always be the priority.

If you feel you fall into the COMPETITOR category and would like to find out what the additional programming entails along with an additional exclusive competitor session each week (TBC), please email me at and I will send you further details.

NB: The Competitor Programming will not be visible on BTWB to all athletes as we don’t want athletes jumping ahead to the extra sessions to you are ready. Going to 2 a day sessions/additional work before the foundation has been laid will just result in injury, which is the last thing we want.

As mentioned I’m really looking forward to being more involved again in our AZ community! As always the only way we can continue to improve is with your valued feedback. I welcome your feedback, please do let me know if you have any questions or concerns.

Yours in Fitness

Darren and the AZ Coaching Team


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